Table Of ContentMar 2023
RAHUL KAMAT
100+ LOW-CALORIE & HIGH-PROTEIN RECIPES
TO HELP YOU LOSE WEIGHT AND KEEP IT OFF EFFORTLESSLY
Mar 2023
WELCOME!!!
Thank you so much for purchasing my cookbook. It truly
means the world to me and I appreciate you and your
support so much.
My goal is to help you reach your goals while enjoying the
foods you love.
The recipes in this cookbook helped me lose 100lbs and
completely changed my life. I hope these recipes can
show you that losing weight and eating healthy does not
have to feel hard, boring, and unmaintainable.
I want to make eating healthy feel effortless and
incredibly enjoyable, so you’re able to eat good, lose
weight, keep it off, and stay fit.
Share your creations with me at
@rahul__kamat on Instagram!
I can’t wait to see what you make!
Mar 2023
ABOUT ME
Hey! I’m Rahul.
I love food (maybe a little too much) and for most of my life I’ve been fat,
chubby, fluffy, insert better word here. Over the past 4 years, I’ve lost 100
pounds, got into the best shape of my life, and became healthier than ever.
I lost most of the weight within the first year.
Then learned how to keep it off.
Since then I’ve been building muscle and my current goal is to continue to
pack on muscle.
My lifestyle, diet, exercise, and nutrition have completely changed from
when I was fat and I want to share that with you. This book contains recipes
that allow me to eat the foods I love in a healthier, lower calorie way.
This is the key to losing weight and keeping it off effortlessly! These recipes
changed my life and I hope they can change yours.
Now you can eat the foods you crave and love while reaching your goals. This
is the secret and it is truly life changing.
Mar 2023
Frequently Asked
Questions
Can liquid egg whites from a carton be substituted for real egg whites?
If you need to whip the egg whites into stiff peaks, then no. Carton egg whites are pasteurized which
means they’ve been cooked at a really low temperature to kill bacteria. This means you can drink carton
egg whites safely out of the carton, but they won’t whip up to form stiff peaks.
If a recipe doesn’t need you to whip up the egg whites, then substituting carton liquid egg whites
should be fine. In the ingredients, I’ve listed “Liquid Egg Whites” when it is fine to use.
Substitution: 1 Egg White = 30g Carton Egg Whites
What does SF mean?
SF = sugar free
What is the difference between natural cocoa, dark cocoa, and black cocoa
powders?
Natural cocoa is not alkalized, dark cocoa is alkalized, and black cocoa is extremely alkalized. When you
alkalize cocoa powder, you darken the color of the cocoa and reduce the acidity/bitterness.
Natural cocoa is tastes very bitter and very chocolatey. Black cocoa is not very bitter and does not
taste very chocolatey. Dark cocoa is somewhere in the middle. I made a video called Why Oreos Don’t
Taste Like Chocolate comparing, tasting, and explaining the differences.
For recipes, if I’ve listed black cocoa and you want to substitute dark or natural cocoa, you’ll probably
need to use more sweetener to balance out the added bitterness.
What is a dry ingredient?
A POWDER! Greek yogurt is not a damn dry ingredient. If you can put a paper napkin in the ingredient
and the napkin gets wet, then it is NOT a dry ingredient.
Mar 2023
Frequently Asked
Questions
My egg whites won’t whip up, HELP!?!?
Make sure there are no drops of egg yolks that have leaked into the egg whites. Not even a tiny droplet
of egg yolk. The fat in yolks will prevent the egg whites from whipping up properly. Separating eggs is a
tough task and them yolks be poppin.
Double check that your bowl and whisks are clean. Even the fat from oily fingers/hands can potentially
mess up the whipping.
If you’re having trouble whipping up eggs, try these tips:
● Dip a kitchen paper towel in vinegar or lemon juice and rub down your bowl and whisking sticks.
This helps remove any residue.
● Use a glass or metal bowl to whip egg whites. Plastic bowls can trap small fat particles because
of the porous molecule structure of plastic.
Can I substitute a different sweetener for erythritol?
No.
What about my big bag of stevia? I’ll use that instead.
Oh please no.
Why?
Erythritol bakes and crystallizes like sugar. Other sweeteners don’t. This crystallization property
provides structure to baked goods and can completely change the texture and taste of the recipe.
Those big bags of stevia are very light and far less dense. Subbing 30g of erythritol for 30g of
sweetener can be a hugeeeee difference in volume. ¼ cup of erythritol might weigh the same amount
as over 1 cup of a different sweetener.
If you have a monk fruit or stevia sweetener blend, check the ingredients. If the first ingredient is
erythritol, you’re probably fine.
I’m guessing they are adding stevia or monk fruit to make the sweetener sweeter, because erythritol is
approximately 75% as sweet as sugar. Monk fruit and stevia can be 200 times sweeter than sugar. So a
blend of erythritol plus a tiny bit of monk fruit can match the sweetness of sugar.
If you’re going to use something different than erythritol, proceed at your own risk.
Mar 2023
Frequently Asked
Questions
What are some of the key ingredients used in recipes and why are they used?
Here are some ingredients used in recipes that help drastically reduce calories and control macros.
Pumpkin Puree - Acts as a fat substitute and helps keep recipes moist. It replaces butter or oil.
Pumpkin has 100 Calories per 1 Cup where as Oil has 1,910 Calories per 1 Cup.
Psyllium Husk - Adds fiber and acts as a binder. It adds elasticity and flexibility to dough. It also holds
onto more moisture, keeping the end product softer, fluffier, chewier, and moister.
Whipped Egg Whites - Whipping egg whites into fluffy, stiff peaks breaks the chemical bonds in the
egg whites and causes air bubbles to be trapped in the whipped egg whites. When you heat these
captured air bubbles, they expand as the gas inside them also is heated. The egg whites solidify in the
heat and trap in the air bubbles, preventing the structure from collapsing.
Cocoa Powder - Not only does cocoa provide a rich, chocolate flavor in baked goods, but also
provides a higher water absorption than an equal weight of flour. That’s why I use a lot of cocoa in
recipes. It keeps the recipes moist.
Whey Protein Powder - Adds rise, dryness, and stability to baked goods. Easily can make a baked
good too dry and rubbery because it does not hold onto moisture well.
Casein Protein Powder - Great for producing thick products like protein pudding. Holds onto moisture
when baked, but does not rise and give you good structure/dryness.
Greek Yogurt - Adds a lot of protein to baked goods. It adds creaminess to help keep things moist. It’s
great as a substitute for sour cream or mayonnaise because it’s creamy and tangy without the calories.
Mar 2023
Frequently Asked
Questions
The calories and macros in some recipes don’t make sense? Why don’t they
equate?
tl;dr: The calories and macros in recipes are accurate, but they might not equal each other because of
different carb sources having different calories. The carbs listed in recipes include fiber, but fiber does
not have the same calories as regular carbs.
Calculating Calories and Macros:
● Protein contains 4 calories per gram
● Carbs contains 4 Calories per gram
● Fats contains 9 Calories per gram
So if a recipe has 10g Protein, 5g Carbs, 2g Fat then it should contain 78 Calories.
40 Calories from Protein (10 x 4 = 40)
20 Calories from Carbs (5 x 4 = 20)
18 Calories from Fats (2 x 9 = 18)
Total: 78 Calories
This is true until you take other factors into account like fiber. Fiber is listed as a carb when counting
macros, but fiber does not have 4 calories per gram like normal carbs do. Fiber has between 0-2g of
calories per gram.
Why does fiber have either 0 or 2 calories per gram?
There are two types of fibers, soluble fiber and insoluble fiber. Soluble fiber dissolves in water and has 2
calories per gram. Insoluble fiber does not dissolve in water and has 0 calories per gram. Insoluble fiber
is not metabolized by your body which means the fiber just passes right through you.
So if a food has 0g Protein, 10g Carbs, and 0g Fats, you would expect it to have 40 Calories. But if this
food has 10g of Fiber (all the carbs are coming from fiber), then it can have anywhere from 0 Calories -
20 Calories depending on the type of fiber.
This is why the calories and macros might not make sense in some recipes.
Are nutrition facts accurate?
Nutritional labels on food products can be off by as much as 20%. In general, trust the calories and
don’t stress about the macros. The calories and macros for every recipe were calculated as accurately
as possible by me. The calories, protein, and fat in a recipe will be correct and the carbs might include
fiber because I did not count net carbs. In general, don’t stress too much, use a food scale to weigh
your food to the gram, and you will be fine!
Mar 2023
Table of Contents
Breakfast
Low Calorie Breakfast Burrito
$1.40 Breakfast Burritos
Bagels
Crepes
Frosted Apple Pie Pull Apart Skillet
French Toast
Apple Pie French Toast
Magic Rice Cakes
Overnight Oats
Chocolate Chip Cookie Dough Overnight Oats
Double Chocolate Chip Cookie Dough Overnight Oats
Carrot Cake Overnight Oats
Apple Pie Overnight Oats
Fruit and Nut Overnight Oats
Peanut Butter Cup Overnight Oats
Pancakes
OREO Pancakes
Soufflé Pumpkin Pancakes
High Fiber Protein Pancake
100% Protein Pancakes
Lava Protein Pancakes
This table of contents is clickable :)
Mar 2023
Table of Contents
Savory
Tandoori Chicken Thai Coconut Curry
Chicken Tikka Masala Juicy Chicken Breast Meal Prep
Naan Air Fryer Salmon
Smiley Fries :) Stuffed Crust Protein Pizza
Flatbread Protein Pizza
Mediterranean Chicken Cauliflower Pizza
Tzatziki 3 Ingredient Tacos
Chicken Shawarma Fiesta Potatoes
Jumbo Soft Pretzels Carrot Fries
Blackened Chicken Breast Crispy Chicken Nuggets
Zucchini Noodles 1 Pot Mac & Cheese
Creamy Avocado Salad Dressing Mac & Cheese Burrito
Cloud Bread Burger Buns Tuna Salad Sandwiches
Buffalo Chicken Sliders A Low Calorie Fancy Fish Dinner
Spinach Dip Pasta Spaghetti Squash
Spinach and Artichoke Dip Stir Fry Spaghetti Squash
Spicy Garlic Broccoli Spaghetti Squash with Meat
Sauce
Bison Burrito Bowl
Shirataki Noodle Ramen
“Mexican” Tacos
Velvet Chicken
“Mexican” Burritos
Pad Thai
Fat Wraps for Fat Loss
Mushroom Chicken Stir Fry
Nachos
Quick Cauliflower Rice
This table of contents is clickable :)
Mar 2023
Table of Contents
Sweet
OREO Cheesecake Cinnamon Rolls 3 Ingredient Cheesecake
19 Calorie Fudgey Brownies Cloud Crust
24 Calorie Brookies Oreo Cheesecake
21 Calorie Blondies Plain Cheesecake
Super Low Calorie Brownies Cherry Cheesecake
Chewy Chocolate Chip Cookies Cheesecake Bread
Single Serve Chocolate Chip Blueberry Compote
Cookie
2 Ingredient Weight Loss Cake
Single Serve Double Chocolate
2 Ingredient Weight Loss Jam
Chip Cookie
Cake
Oatmeal Chocolate Chip Cookies
Peanut Butter Cup Yogurt Bowl
Chocolate Peanut Butter Cereal
Donuts
Protein Bars
Boston Cream Donut
Doughy Peanut Butter Cup Protein
Bar
1 Minute High Volume Peanut
Butter
Protein Butterfinger
0 Calorie Graham Crackers
Creamy Chocolate Custard Cake
0 Calorie Marshmallows
Reese’s Peanut Butter Cups
Crunch Bar
Chocolate Covered Strawberries
Single Serve Cinnamon Roll
Magic Shell
Chocolate Chip Skillet Cookie
Cinnamon Sugar Pretzel Bites
Chocolate Skillet Brownie
Cloud Custard Toast
Snickerdoodle Skillet Cookie
Sour Candy Grapes
Chocolate Peanut Butter Skillet
Spicy Candy Grapes
Cookie
Apple Fritter
This table of contents is clickable :)
