Anti-binge Guide

Pumpkin Pudding (revisted)

Ingredients:

½ cup splenda

2 tablespoons cornstarch

½ cup of pumpkin puree

1 & ¾ cup light soy milk (either plain or vanilla)

pinch salt

1/8 teaspoon cinnamon

¼ teaspoon allspice (or pumpkin pie spices)

whipping cream (optional, use soy whipping cream for vegan)

Handful walnuts chopped and 1 tablespoon maple syrup as optional garnish

Directions:

This is a very easy recipe to make. I used ½ of a small uchi kuri pumpkin (also known as Hokkaido) for the puree. As it was organic, I merely cut it in small pieces and steamed it. Within 5-6 minutes it was soft enough to puree. But canned pumpkin puree is also fine for the recipe.

Combine the sugar and cornstarch in a small bowl.

In a medium saucepan, heat the soy milk carefully, stirring constantly to make sure it does not scald.

Add the sugar and cornstarch mixture and stir well to mix.

Add the pumpkin puree and stir well.

Add the seasonings, salt and vanilla as well as spices.

As the mixture becomes thick and bubbly, stir well, and remove from the heat.

Pour into 4 parfait glasses.

Place in the refrigerator to chill for half an hour to 2 hours.

Garnish the pudding with a dollop of Soyatoo soy whipping cream and a few chopped walnuts with maple syrup.

145 Calories for entire recipe, but makes four servings, 36 Calories each (not including optional toppings). 7 net carbs.

Easy Italian Chicken - 293 kcal/36g protein

Servings 4 - 293 kcal/36g protein each serving

1 tablespoon olive oil

600 g/1.25 lb chicken breasts

4 shallots diced

1 courgette (zucchini) diced

10 asparagus spears, cut in to chunks

10 cherry tomatoes, halved

2 garlic cloves, crushed

400 g/2.5 cups chopped tomatoes, canned

4 tablespoon balsamic vinegar

2 tablespoon fresh basil, chopped

2 tablespoon fresh oregano, chopped

1 pinch sea salt and black pepper

20 olives, mixed

1. Heat the oil in a large pan and then add the chicken. Cook for 6-7 minutes, turning every couple of minutes. Take the chicken out and put to one side. 2. Add to the pan the shallots, courgette, asparagus and cherry tomatoes and cook for 3 minutes. 3. Add the tomatoes, herbs, balsamic and seasoning. Mix well. 4. Put the chicken and vegetables into an oven dish. 5. Mix well so that the chicken is covered. 6. Cook in a preheated oven at 200°C/390°F/Gas 6 for 30-35 minutes, making sure the chicken is cooked through. 7. Sprinkle with basil and parmesan before serving.

NOTES:

Pound the chicken breasts first, as this makes them a little thinner and they cook a bit quicker and more evenly.

Feel free to use whatever vegetables you have in your fridge. Try to only use quick cooking vegetables.

Add some extra greens by stirring in some spinach about 5 minutes before it is ready.

Add a little sprinkling of parmesan cheese on top at the end to make this an extra special chicken dish.

Serve with homemade potato wedges, on top or spaghetti, mashed potato or rice or just with some crusty bread

This dish will stay fresh in the fridge for 2 days, or in the freezer for 2 months.

Low-Carb Shrimp Pad Thai with Shiritaki Noodles - 180 kcal/12g protein

Servings: 3 - 180 kcal/12g protein/5g carbs per serving

2 7-ounce packages shirataki fettuccini noodles

18 medium-size, wild-caught shrimp

2 pastured eggs, beaten

1 ½ tablespoons MCT or coconut oil, divided

2 tablespoons coconut aminos

1 lime, juiced and divided

1 teaspoon cashew butter

1 clove garlic, pressed or finely minced

¼ teaspoon crushed red pepper

¼ cup cilantro

2 green onions, chopped

sea salt

4 cashews, crushed (optional garnish)

1. Prepare shirataki noodles according to package directions (rinse for 15 seconds, then boil for 2 minutes in a pot of boiling water, then drain the noodles and place them in a dry skillet (no oil) over medium heat and “dry roast” them for 1 minute). Set aside.

2. In a small bowl, mix ¾ tablespoon MCT/coconut oil, coconut aminos, ½ of the lime juice, cashew butter, garlic and crushed red pepper. Set aside.

3. Heat a large skillet over medium heat and add remaining ¾ tablespoon MCT/coconut oil, shrimp and a pinch of sea salt. Cook for approximately 1 ½ to 2 minutes each side.

4. Move the shrimp to the side of the skillet and add the beaten eggs to the open area of the skillet. Quickly cook the eggs to a soft scramble, about 1 minute.

5. Add shirataki noodles, sauce mixture, cilantro and green onions to skillet with shrimp and eggs. Toss everything together and mix well. Heat until warmed through.

6. To finish, drizzle the rest of the fresh lime juice over entire skillet, taste for seasoning and add sea salt and/or more crushed red pepper if desired. Garnish with optional crushed cashews and serve.

my go to safe foods! 🧸🍒

rice cakes (35)

pickels (0-5)

seaweed (9-30) *packets i buy are 9 cals

raspberries (1 cal per raspberry)

popcorn (i’ve seen ranges from 27-47 per cup)

0 cal flavoring packet (0-5.. like crystal light)

riced cauliflower (100 cals for entire bag)

gum (5)

iceburg bagged lettuce (15)

kimchi (15-34)

shiritaki (20 cals per package)

vegan ramen cup (180)

peppermint (5)

good thins sea salt crackers (120 cals for 41!)

carrots (2 cals for medium sized baby carrot)

oasis hummus (one i buy is 35 cals for 2 tablespoons! in comparison to most being around 35 for one)

walden farms calorie free dressing (0)

aunt millies or healthy life bread (both 35 cals per slice!)

baby banana (70)

slik almond milk caramel creamer (25 cals per tablespoon) *don’t have many options for vegan creamer so i rlly love this stuff

quaker instant oatmeal flavor variety (all 160 cals per package) *not the lowest but i rlly like these

bagel thins (110)

annies cinna/cocoa bunnies (110 for ¾ cup)

tofu (80)

baby bella mushrooms (15 per cup)

broccoli (25)

apples (50

green beans (70 per can 20 per serving) *one of my favs

aldi fit and active 100 calorie snack pack chocolate chip wafers

aldi ready to eat quinoa meal (130 cals for one serving)

grapes (62 per cup)

cucumber (15 per cup)

halo orange (37)

halo top (i basically go for any vegan flavor under 300 so the cake flavor is 280 for the pint)

boca turkey burger (70)

plant powered vegan deli slices (50 per slice) *these are SO good i wish they had more hype!

strawberries (47)

amy’s vegetable barley/minestrone soup (180 cals per can) *there are many low cal amy’s soups but those are my favorite

pita pocket (100)

almond milk reddi wip (5 one tbsp)

belvita bites (230 for 46) a lot of their breakfast biscuits are vegan!

ice cream cups (20) *a scoop or two of halo top in this would make it less calories if you were to just eat half the pint!

sugar free jam (5)

jif whipped pb (140 for 2 tbsp)

not done adding to this list ! 🍄🕷

Lunch for tomorrow!

Only 187 calories!

Vegan Burrito (123 cal)

1/4 C Crimini Mushrooms (5 cal)

1/4 C Red Bell Pepper (3 cal)

1/2 Small Avocado (43 Cal)

1 Tbls Salsa (5 cal)

1 Power Plant Tortilla (70 cal)

Seasoned with: cumin, salt, pepper, onion powder, paprika, chipotle

Cooked with 0 cal coconut spray

Veggies and Hummus (64 cal)

Carrot Sticks (20 cal)

Cucumber Slices (7 cal)

Everything Pretzel Thins (27 cal)

My homemade Red Pepper Hummus (10 cal)

If someone wants a breakdown of my hummus recipe let me know and I’ll take pictures next time I make a batch for a how to. It is super easy and delicious. And I don’t add oil to mine so it cuts back a lot of calories.

Christmas Pinwheels - 234 kcal/5g protein

Servings: 8 - 234 kcal/5g protein per pinwheel

1 package (8 oz) Pillsbury Original Crescent Roll Sheet*

1 batch Vegan Pistachio Pesto (or 1 cup of any pesto)

8 sun-dried tomatoes (chopped/cut)

1. Sprinkle some flour on your working surface and roll out the Pillsbury Crescent Dough Sheet, being careful to not pull it apart. Pinch together any of the perforations, making sure it is one continuous sheet of dough.

2. Spread the pesto over the whole sheet and sprinkle sun-dried tomatoes.

3. Take the shorter side and roll up the sheet of dough being sure that the end is pinched together so nothing falls out.

4. Cut off the sad-looking ends that might not be exactly perfect, then cut the roll into 8 pieces. Note, you can still cook the ends but they won't look as cute as the other parts of the rolls.

5. Bake at 375 degrees for 12-16 minutes or until the edges get a golden brown.

6. Enjoy your festivities!

34 calorie apple pie pancake recipe

HELLO Y'ALL, since my low cal pizza recipe was a success i decided to post another one of my go-to recipes!

Disclaimer: i do not encourage eating disorders, i am not a nutritionist whatsoever, but i have studied nutrition for five years so i’ll give you some tips to curb cravings without guilt

Another disclaimer: i did not steal this recipe, i was fucking around in the kitchen one day and found this gem and after a while i decided to post it here :)

ok so first of all you’ll need

1 tbsp of sweetener (0 cal)

2 tbsp of flour (52 cal)

2 tbsp of oats (76 cal)

1 tbsp of apple cider vinegar (5 cal)

0.3 tsp of cinnamon (3 cal)

0.3 tsp of ginger (3 cal)

5 tbsp water (0 cal)

After mixing all dry ingredients add the wet ones (i usually eyeball this part but by measuring it should be around 5/6 tbsp of water and depending on how strong is the apple taste of your vinegar you may want to change the measurements a bit)

it should have this consistency

then cook them like normal pancakes, by flipping them when u see bubbles on the surface

if you don’t use oil don’t forget to use a non-stick pan or else you’ll just have a giant delicious mess

and voila! as you can see, they’re super easy to make and totally guilt-free!

the whole batch is just 137 cal, so one pancake is just 34 calories!

now, for the useful tips:

oats have a little bit more calories but since they have a lot of fiber they’ll make you feel full for longer

when you restrict a lot your insulin levels are all fucked up, so please, if you have 50 spare calories, swap the sweetener for real sugar, it will give you a bit of energy and curb the sugar craving while still being rly low cal overall

binges happen bc you lose control over ur cravings, so to take the power away from food try incorporating everyday some foods that you usually crave (e.g. since i often crave sweet stuff and pizza i eat these pancakes and my low cal pizza basically everyday), since i started doing this i haven’t basically binged!! (and i’m bulimic so… yeah that says a lot)

Restaurant Safe Food Lists (2021)

hi loves! this is for all of my disordered eating friends and recovering babies. if there is anything i missed let me know and i'll try to add it to the list. wishing you all love and health <333

*Maximum 400 Calories*

Applebee's

Arby's

Baja Fresh

Benihana

Burger King

Bjs

Chick-fil-a

Chipotle

Denny's

Domino's

Dunkin Donuts

El Pollo Loco

Farmer Boys

The Habit Burger Grill

In-n-Out Burger

Jamba Juice

Jollibee

Kentucky Fried Chicken

L&L Hawaiian Barbecue

Little Caesars

McDonald's

Ono Hawaiian BBQ

Panera Bread

Panda Express

Pizza Hut

Popeyes

Raising Canes

Rubio's Costal Grill

Shake Shack

Starbucks

Taco Bell

Veggie Grill

Waffle House

Wendy's

Yoshinoya

20+ recipes below 150kcal (Pt. 1)

I was on pinterest and I thought I must share the recipes with you guys. I picked all of them, and the limit is 150 kcal so yeay!!

here’s the list of the recipes.

cheddar egg muffin (150 kcal)

italian baked egg and vegetable (149 kcal)

quick cauliflower stir fry (114 kcal)

shrimp stir fry (117 kcal)

cauliflower stir-fry (57 kcal)

stuffed strawberry and cheese french toast (149.3 kcal)

chicken miso soup (132 kcal)

prawn salad with pickled cucumber (100 kcal)

spanish tortilla with artichokes (107 kcal)

tarka dhal (137 kcal)

warm rainbow cabbage salad (129 kcal)

fruity prawn cocktail (130 kcal)

leek and potato soup with peas (134 kcal)

strawberries in balsamic yogurt sauce (51 kcal)

skinny mini blueberry cheesecakes (138 kcal)

slow cooker fudge (114 kcal)

white bean avocado toast (140 kcal)

squash and kale gratin casserole (104 kcal)

avocado breakfast toast (140 kcal)

individual egg and spinach bowl (84 kcal)

fast fish burger (141 kcal)

roasted ratatouille (150 kcal)

chocolate cake (95 kcal)

vegetable balti (131 kcal)

baked aubergine (81 kcal)

Chinese dumpling (63 kcal)

You can always find substitutes for the ingredients to lower the calorie count.

If you made any of the recipe, don’t forget to share the outcome with us ❤

Stay safe lovelies ❤✨

Part 2 | Part 3

RECIPE: 47 Calories Brownies!

RECIPE: 47 Calories Brownies!

Needing a chocolate fix? This recipe makes low calorie brownies you can enjoy all day. This brownie is moist and soft. You can eat it with a fork. Preheat oven to 400. Blend oats to create oat flour. I used my nutribullet. In bowl mix oat flour, cocoa powder, cinnamon, baking powder, sweetener. Add in greek yogurt, almond milk and egg whites. Stir well. Add 1 tbsp of mini chocolate chips. Pour…

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