THE SHREDDING BLUEPRINT 2.

0
CUSTOM 8 WEEK DIET PLAN
COPYRIGHT© SHREDDED KINGS INC. 2022. DO NOT DISTRIBUTE.

PERSONAL INFORMATION FORM

PLEASE BE AS ACCURATE AS YOU CAN AS THE DIET PLAN WILL AUTOMATICALLY ADJUST TO THIS INFORMATION. THIS INFORMATION IS NOT SHARED AND IS KEPT ONLY ON YOUR DEVICE.

CURRENT BASAL METABOLIC RATE

AGE (YEARS) 17 1683
(BMR):
THE AMOUNT OF CALORIES YOUR BODY BURNS
IF YOU WERE TO LAY IN BED ALL DAY.

GENDER MALE

CURRENT DAILY MAINTENANCE

1983
CALORIES:
ESTIMATED AMOUNT OF CALORIES YOU BURN
HEIGHT (CM) 170 FROM YOUR BMR, DAILY TASKS, AND EXERCISE.

CURRENT DAILY CALORIC INTAKE

CURRENT WEIGHT (KG) 70 1983
TARGET:
THE AMOUNT OF CALORIES YOU WILL BE EATING IN
THE FIRST WEEK OF THE DIET PLAN TO ACHIEVE
YOUR GOALS. SUBSEQUENT WEEKS WILL HAVE
ADJUSTED CALORIE INTAKES.

HOW MANY HOURS OF EXERCISE

0
DO YOU GET PER WEEK?

I WANT TO LOSE WEIGHT

CERTAIN FOODS WILL BE ADJUSTED TO
BETTER SUIT YOUR GOAL. FOR EXAMPLE,
LOWER CALORIE DENSE OPTIONS WILL BE
SET IF YOU WANT TO LOSE WEIGHT,
MODERATE CALORIE DENSE OPTIONS IF YOU
WANT TO MAINTAIN WEIGHT, AND HIGHER
CALORIE OPTIONS DENSE IF YOU WANT TO
GAIN WEIGHT. THIS WILL ALLOW FOR YOU
TO EAT A GREATER VOLUME OF FOOD WHEN
LOSING WEIGHT (KEEPING YOU FULL WHILE
STILL FOLLOWING THE CALORIC INTAKE
TARGET) AND NOT HAVE TO EAT SO MUCH
VOLUME OF FOOD WHEN GAINING WEIGHT
(AS I KNOW IT'S HARD FOR SOME TO EAT A
LOT OF FOOD).

WHAT IS YOUR TARGET WEEKLY

WEIGHT CHANGE IN KG? (LEAVE
0
BLANK IF YOU WANT TO
MAINTAIN WEIGHT)
IT IS RECOMMENDED THAT YOU DO NOT
LOSE MORE THAN 0.454 KG PER WEEK.
WEIGHT LOSS IS A MARATHON, NOT A RACE!
TAKE YOUR TIME!

IT IS ALSO RECOMMENDED NOT TO GAIN

MORE THAN 0.272 KG PER WEEK TO AVOID
EXCESS FAT IF YOUR GOAL IS TO PUT ON
LEAN MUSCLE MASS.

ARE YOU VEGETARIAN/VEGAN? NO

THE FOODS WILL AUTOMATICALLY ADJUST

TO YOUR DIETARY REQUIREMENTS! THIS
INCLUDES THE FOODS AVAILABLE IN THE
DROP-DOWN MENUS AS WELL.

PLEASE READ THROUGH THE FREQUENTLY ASKED QUESTION, AND TIPS AND ADDITIONAL INFORMATION PAGE BEFORE STARTING.

TIPS AND ADDITIONAL INFORMATION

 1. THE CALORIC NEEDS FOR EACH WEEK OF THE DIET PLAN ARE AUTOMATICALLY ADJUSTED FOR THE EXPECTED WEIGHT LOSS/GAIN. HOWEVER, MOST OF THE
TIME, THE ACTUAL WEEKLY WEIGHT CHANGE IS NOT EXACTLY WHAT WE EXPECT AND THAT IS OKAY! THINGS HAPPEN AND IT'S OKAY TO ALLOW YOURSELF TO
FAIL AND TRY AGAIN. IT HAPPENS TO EVERYONE AND AS LONG AS YOU COME BACK TO IT AND ARE MORE CONSISTENT THAN NOT OVER A LONG-TERM TIMEFRAME,
YOU WILL ACHIEVE YOUR GOALS! I BELIEVE IN YOU!

2. THIS DIET PLAN IS CUSTOM AND DYNAMIC AS IT UPDATES ACCORDING TO YOUR STATISTICS ENTERED IN THE PERSONAL INFORMATION FORM (DON'T WORRY,
THESE ARE NOT SAVED OR RECORDED, IT'S AN OFFLINE DOCUMENT). WITH THAT BEING SAID, IF YOUR WEIGHT CHANGES, GOALS CHANGE, ACTIVITY LEVELS
CHANGE, ETC. IT IS RECOMMENDED TO UPDATE YOUR INFORMATION IN THE PERSONAL INFORMATION FORM AT THE VERY TOP EVERY 2-3 WEEKS TO GET A MORE
ACCURATE DIET PLAN FOR YOUR CURRENT GOALS AND SELF SINCE YOUR CALORIC NEEDS WILL CHANGE AS YOUR WEIGHT CHANGES. THIS WOULD MEAN THAT
YOU WILL START EATING FROM WEEK 1, DAY 1 EVERY TIME YOU UPDATE YOUR STATISTICS. KEEP IN MIND, MENTALLY IT MIGHT BE DISCOURAGING TO START
FROM WEEK 1 DAY 1 AGAIN, BUT YOU REALLY AREN'T RESTARTING! IT REALLY IS JUST THE WORDING OF THIS DIET PLAN SO KEEP TRACK OF YOUR
PROGRESSION/DAYS ON YOUR DIET IN A SEPARATE JOURNAL IF YOU'D LIKE.

3. PLEASE TAKE ADVANTAGE OF THE FACT THAT THE SAME DAYS OF THE WEEK ARE INTERCHANGABLE. THE DIFFERENT DAYS OF THE WEEK ARE THERE TO
PROVIDE VARIETY, BUT I KNOW IT'S A LOT OF DIFFERENT FOOD TO SHOP FOR SO FIND THE DAYS THAT YOU LIKE THE BEST/WORK FOR YOU!

4. KEEP IN MIND THAT THE DIET PLAN IS BASED OFF THE DAILY CALORIC INTAKE TARGET WHICH IS JUST AN ESTIMATE. ALTHOUGH THE ESTIMATE CAN GIVE YOU
AN IDEA OF HOW MUCH YOU SHOULD BE EATING, EVERYONE'S BODY IS SLIGHTLY DIFFERENT AND BURNS CALORIES FASTER OR SLOWER DEPENDING ON A
PLETHORA OF OTHER FACTORS RELATING TO GENETICS. WITH THAT BEING SAID, A DIFFERENCE OF A FEW CALORIES CAN DICTATE WHETHER YOU HIT YOUR
GOALS OR NOT. IT IS ADVISED THAT YOU TRACK YOUR WEIGHT DAILY OVER A PERIOD OF 2-3 WEEKS AND MAKE CHANGES TO BETTER ACHIEVE YOUR GOALS IF
NECESSARY. TRACKING YOUR WEIGHT OVER A LONGER PERIOD OF TIME CAN GIVE YOU A BETTER UNDERSTANDING IF YOU ARE EATING THE RIGHT AMOUNT OF
CALORIES FOR YOUR GOALS AS SHORT TERM WEIGHT FLUCTUATIONS (FROM WATER WEIGHT, TIME OF DAY, OR IF YOU HAVEN'T BEEN TO THE WASHROOM IN A
WHILE) CAN MAKE IT HARD TO SEE IF YOU'RE REALLY LOSING OR GAINING BODY WEIGHT. FOR BETTER RELIABILITY, I SUGGEST ALWAYS WEIGHING YOURSELF IN
THE MORNINGS BEFORE BREAKFAST.

5. INVEST IN A FOOD SCALE! THIS IS ONE OF THE MOST HELPFUL TOOLS IN THE KITCHEN AND THEY'RE RELATIVELY AFFORDABLE. THIS TOOL WILL HELP YOU
FOLLOW THIS DIET PLAN AND MAKE SURE YOU'RE EATING THE CORRECT AMOUNT OF FOOD.

6. TAKE ADVANTAGE OF THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FOODS OUT OF A CURATED LIST! THE INITIAL, DEFAULT FOOD DISPLAYED IS SIMPLY MY
SUGGESTION BASED OFF YOU GOALS AND DIETARY RESTRICTIONS, BUT DON'T WORRY IF YOU WANT TO CHANGE IT! ANY OF THE FOODS ON THE CURATED LIST IN
THE DROP-DOWN MENU ARE VALID AND WILL GET YOU TO YOUR GOAL! THE QUANTITIES OF WHAT YOU NEED TO EAT WILL AUTOMATICALLY UPDATE ACCORDING
TO THE CALORIE REQUIREMENT SO YOU CAN PLAY AROUND AND SEE WHAT FOODS ARE THE BEST MATCH FOR YOUR APPETITE.

7. IF YOU NEED TO MAKE A FOOD SUBSTITUTION THAT'S NOT ON THE DROP DOWN LIST, ADJUST THE AMOUNT YOU EAT ACCORDINGLY TO MATCH THE CALORIES
OF THE FOOD YOU ARE SUBSTITUTING. FOR EXAMPLE, IF YOU WANT TO SUBSTITUTE ORANGES IN PLACE FOR 100 GRAMS OF WATERMELON WHICH CONTAIN 30
CALORIES, YOU WOULD ACTUALLY BE EATING ONLY 61 GRAMS OF ORANGES TO MATCH THE 30 CALORIES SINCE ORANGES ARE MORE CALORIE DENSE THAN
WATERMELON.

FREQUENTLY ASKED QUESTIONS 4. AM I GETTING ENOUGH PROTEIN?

FOOD ALTERNATIVES AND SUBSTITUTES

FRUIT SUBSTITUTIONS LIST

LOW-CALORIE: WATERMELONS, ORANGES, STRAWBERRIES, CHERRIES, ANY BERRIES (I.E. BLACKBERRIES, RASPBERRIES, BLUEBERRIES, CRANBERRIES, LONGANS, LYCHEES),
PINEAPPLES, MANGOES, PEARS, TANGERINES, ANY MELONS (I.E. HONEYDEW, CANTALOUPES, PIEL DE SAPO, SANTA CLAUS, HAMI), CLEMENTINES, KIWI, PAPAYA, PEACHES,
GRAPEFRUIT, GRAPES, PLUMS, POMELOS, AND STAR FRUITS.

HIGHER-CALORIE: BANANAS, PASSION FRUITS, PLANTAIN, PERSIMMONS, AVOCADOS, DURIAN.

NOTE: THE DRIED VERSION OF FRUITS ARE SIGNIFICANTLY MORE CALORIE/SUGAR DENSE! EAT THE NON-DRIED VERSIONS.

LOW-CALORIE CONDIMENTS/SEASONINGS LIST

SALT, VINEGAR, SUGAR-FREE KETCHUP, SUGAR-FREE SYRUPS (MRS. BUTTERWORTH'S SUGAR-FREE, WALDEN FARMS), HOT SAUCE (SRIRACHA, FRANK'S RED HOT, GRACE,
VALENTINA), CHILI SAMBAL, CHILI GARLIC SAMBAL, SOY SAUCE, GRAVY, CHICKEN POWDER, CHICKEN BOUILLON, LOW/ZERO-CALORIE SWEETENERS (SPLENDA,
CYCLAMATE, ASPARTAME, SUCRALOSE, TRUVIA, SWEET N' LOW, EQUAL, MONK FRUIT, XYLITOL, ERYTHRITOL. KEEP IN MIND THE SOLID, POWDERED VERSION OF THESE
SWEETENERS WILL HAVE MORE CALORIES THAN THE LIQUID VERSION AS MOST USE DEXTRIN, WHICH IS A CARB, TO INCREASE VOLUME), TOMATO SAUCE (NO SUGAR OR
OIL ADDED), CRUSHED TOMATOES, SALSA, COCOA POWDER, NUTRITIONAL YEAST (HIGHER IN CALORIES BUT ALSO HIGH IN PROTEIN SO IT GETS A PASS AS A SEASONING),
EXTRACTS (VANILLA, ALMOND, MAPLE, BUTTER. THESE HAVE CALORIES FROM THE ALCOHOL SOLVENT, USE IN MODERATION), LIQUID SMOKE, CITRIC ACID, XANTHAN
GUM (USE TO ADD VISCOSITY TO FOODS), GELATIN, BAKING SODA, CREAM OF TARTAR, SUGAR-FREE JAM, ANY WALDEN FARMS PRODUCT (SPONSOR ME!), FAT-FREE
COTTAGE CHEESE, FAT-FREE SOUR CREAM, FAT-FREE CHEESE, MSG, DRIED SPICES LIKE BLACK PEPPER, CUMIN, CURRY POWDER, THYME, TURMERIC, CHILI FLAKES, ONION
POWDER, GARLIC POWDER, PAPRIKA, CINNAMON, GINGER POWDER, BASIL, CLOVES, OREGANO, ROSEMARY, SAGE, TARRAGON, NUTMEG, DILL, CORIANDER (KEEP IN MIND
THESE DO HAVE SOME CALORIES THAT ARE NEGLIGIBLE IN MODERATION. DON'T BE LIKE ME ADDING HALF A CUP OF CUMIN TO FOOD THINKING THERE AREN'T ANY
CALORIES HAHA)

FOODS THAT HAVE NEGLIGIBLE CALORIES

EATING THESE FOOD IN ADDITION TO THE DIET PLAN CAN HELP CONTROL CRAVINGS WITHOUT ADDING SIGNIFICANT CALORIES IF ANY AT ALL

SUGAR-FREE GUM (EXCEL, STRIDE, JAWLINER FACIAL FITNESS GUM), CARBONATED WATER, SPARKLING WATER, ZERO-CALORIE BEVERAGES, DIET SODAS, PINCHES OF
SALT, BLACK COFFEE, PLAIN TEA, VERY LOW CALORIE BROTHS, SUGAR-FREE JELLO (THIS HAS A FEW CALORIES), LOW-CALORIE ENERGY DRINKS (I.E. SUGAR-FREE
REDBULL, REIGN, SUGAR-FREE MONSTER), ICE, WATER ENHANCERS, SPLENDA TABLETS, SUGAR-FREE PICKLES (ALSO HAS A FEW CALORIES), WATER!!!

WEEK 1

WEEK 1 DAILY CALORIC INTAKE TARGET:

1983
 DAY 1

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 193 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 660 G 30 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ZUCCHINI/ZUCCHINI NOODLES 200 G 20 BOIL OR PAN FRY WITHOUT OIL. 40

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 322 G 99 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 600 G 33 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

THIS IS A LOT OF ASPARAGUS! IF YOU DON'T HAVE A MONSTROUS APPETITE, FEEL FREE TO
ASPARAGUS 465 G 20 93
SUBSTITUTE IN THE CALORIES BY EATING MORE CHICKEN BREAST. I PERSONALLY FIND IT
SATISFYING TO HAVE A LARGE DINNER TO KEEP ME SANE ON MY DIET, BUT TO EACH THEIR
OWN!

#NAME? 89 G 208 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 2

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

#NAME? 271 G 59 TRY USING FAT-FREE COTTAGE CHEESE AS A CHEAPER ALTERNATIVE! 160

#NAME? 560 G 57 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 389 G 82 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER OR LOW-CALORIE NUT MILK (ACCOUNT FOR THE EXTRA CALORIES). 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 132 G 141 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 DAY 3

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 550 G 36 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

MUSHROOM 423 G 22 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY FRESH SARDINES OR SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS HOT SAUCE OR SUGAR-FREE KETCHUP!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 4

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

COOK WITH BOILING WATER. THE WEIGHT OF OATMEAL THAT SHOULD BE EATEN IS THE COOKED
OATMEAL 235 G 68 160
WEIGHT.

STRAWBERRIES 967 G 33 YOU CAN ALSO USE MIXED BERRIES OR ANY FRUIT YOU'D LIKE. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

SPINACH/BABY SPINACH 545 G 22 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE SPINACH. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 DAY 5 (ALTHOUGH BORING, THIS IS THE MOST ACCURATE DAY TO WHAT I AM CURRENTLY EATING TO MAINTAIN MY
PHYSIQUE)

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 155 G 128 FLAKED OR CHUNK LIGHT TUNA IS MY GO-TO. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 275 G 72 EAT WITH SALT AND PEPPER OR LOW CALORIE SYRUP. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY CANNED SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 6

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

SWEET POTATO 186 G 86 BOIL OR MICROWAVE WITHOUT OIL. 160

COOK WITHOUT OIL. RINSE MULTIPLE TIMES WITH WATER IF YOU DON'T LIKE THE TASTE OF
#NAME? 193 G 165 BLOOD. IF YOU DON'T MIND IT, THEN KEEP THE BLOOD AS IT IS VERY PROTEIN AND 319
MICRONUTRIENT PACKED!

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ONION 300 G 40 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE ONION. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 DAY 7

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

CHAYOTE OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CHAYOTE 418 G 17 RECIPE FROM THE BUFFEST COOKBOOK! REMEMBER TO USE YOUR GIFT CARD (IN THE SAMPLES 71
RECIPE PDF FILE) WHEN PURCHASING THE FULL VERSION!

EYE OF ROUND BEEF OR WHICHEVER PROTEIN YOU USED IN YOUR SHRED SOUP. REFER TO THE
#NAME? 196 G 182 357
FREE SHRED SOUP RECIPE FROM THE BUFFEST COOKBOOK!

USE BROTH FROM THE SHRED SOUP RECIPE OR LOW-CALORIE STORE BOUGHT BROTH (ANYTHING
AS MUCH AS YOU'D UNDER 5 CALORIES PER CUP). I LIKE THE NO NAME BRAND CHICKEN BROTH OR BEEF BROTH
BROTH 0 0
LIKE WITH REDUCED SODIUM. IT'S ONLY $1 PER CARTON! TALK ABOUT A CHEAP, CONVENIENT, ULTRA
LOW CALORIE, AND SATISFYING FOOD.

CARROTS OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CARROT 250 G 40 100
RECIPE FROM THE BUFFEST COOKBOOK!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 528

WEEK 2

WEEK 1 DAILY CALORIC INTAKE TARGET:

1983

DAY 1

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.
 #NAME? 193 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 660 G 30 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ZUCCHINI/ZUCCHINI NOODLES 200 G 20 BOIL OR PAN FRY WITHOUT OIL. 40

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 322 G 99 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319
 REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.
CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 600 G 33 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

THIS IS A LOT OF ASPARAGUS! IF YOU DON'T HAVE A MONSTROUS APPETITE, FEEL FREE TO
ASPARAGUS 465 G 20 93
SUBSTITUTE IN THE CALORIES BY EATING MORE CHICKEN BREAST. I PERSONALLY FIND IT
SATISFYING TO HAVE A LARGE DINNER TO KEEP ME SANE ON MY DIET, BUT TO EACH THEIR
OWN!

#NAME? 89 G 208 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 2

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

#NAME? 271 G 59 TRY USING FAT-FREE COTTAGE CHEESE AS A CHEAPER ALTERNATIVE! 160

#NAME? 560 G 57 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 389 G 82 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER OR LOW-CALORIE NUT MILK (ACCOUNT FOR THE EXTRA CALORIES). 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 132 G 141 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 3

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.
 #NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

 REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.
CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 550 G 36 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

MUSHROOM 423 G 22 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY FRESH SARDINES OR SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS HOT SAUCE OR SUGAR-FREE KETCHUP!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 4

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

COOK WITH BOILING WATER. THE WEIGHT OF OATMEAL THAT SHOULD BE EATEN IS THE COOKED
OATMEAL 235 G 68 160
WEIGHT.

STRAWBERRIES 967 G 33 YOU CAN ALSO USE MIXED BERRIES OR ANY FRUIT YOU'D LIKE. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

SPINACH/BABY SPINACH 545 G 22 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE SPINACH. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 5 (ALTHOUGH BORING, THIS IS THE MOST ACCURATE DAY TO WHAT I AM CURRENTLY EATING TO MAINTAIN MY
PHYSIQUE)

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.
 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 155 G 128 FLAKED OR CHUNK LIGHT TUNA IS MY GO-TO. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.
 REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.
CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 275 G 72 EAT WITH SALT AND PEPPER OR LOW CALORIE SYRUP. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY CANNED SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 6

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

SWEET POTATO 186 G 86 BOIL OR MICROWAVE WITHOUT OIL. 160

COOK WITHOUT OIL. RINSE MULTIPLE TIMES WITH WATER IF YOU DON'T LIKE THE TASTE OF
#NAME? 193 G 165 BLOOD. IF YOU DON'T MIND IT, THEN KEEP THE BLOOD AS IT IS VERY PROTEIN AND 319
MICRONUTRIENT PACKED!

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ONION 300 G 40 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE ONION. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 7

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.
 #NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

 REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.
CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

CHAYOTE OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CHAYOTE 418 G 17 RECIPE FROM THE BUFFEST COOKBOOK! REMEMBER TO USE YOUR GIFT CARD (IN THE SAMPLES 71
RECIPE PDF FILE) WHEN PURCHASING THE FULL VERSION!

EYE OF ROUND BEEF OR WHICHEVER PROTEIN YOU USED IN YOUR SHRED SOUP. REFER TO THE
#NAME? 196 G 182 357
FREE SHRED SOUP RECIPE FROM THE BUFFEST COOKBOOK!

USE BROTH FROM THE SHRED SOUP RECIPE OR LOW-CALORIE STORE BOUGHT BROTH (ANYTHING
AS MUCH AS YOU'D UNDER 5 CALORIES PER CUP). I LIKE THE NO NAME BRAND CHICKEN BROTH OR BEEF BROTH
BROTH 0 0
LIKE WITH REDUCED SODIUM. IT'S ONLY $1 PER CARTON! TALK ABOUT A CHEAP, CONVENIENT, ULTRA
LOW CALORIE, AND SATISFYING FOOD.

CARROTS OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CARROT 250 G 40 100
RECIPE FROM THE BUFFEST COOKBOOK!
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 528

WEEK 3

WEEK 1 DAILY CALORIC INTAKE TARGET:

1983

DAY 1

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 193 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 660 G 30 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ZUCCHINI/ZUCCHINI NOODLES 200 G 20 BOIL OR PAN FRY WITHOUT OIL. 40

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 322 G 99 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 600 G 33 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

THIS IS A LOT OF ASPARAGUS! IF YOU DON'T HAVE A MONSTROUS APPETITE, FEEL FREE TO
ASPARAGUS 465 G 20 93
SUBSTITUTE IN THE CALORIES BY EATING MORE CHICKEN BREAST. I PERSONALLY FIND IT
SATISFYING TO HAVE A LARGE DINNER TO KEEP ME SANE ON MY DIET, BUT TO EACH THEIR
OWN!

#NAME? 89 G 208 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 2

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

#NAME? 271 G 59 TRY USING FAT-FREE COTTAGE CHEESE AS A CHEAPER ALTERNATIVE! 160

#NAME? 560 G 57 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.
 ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 389 G 82 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER OR LOW-CALORIE NUT MILK (ACCOUNT FOR THE EXTRA CALORIES). 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 132 G 141 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186
 REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.
CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 3

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 550 G 36 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

MUSHROOM 423 G 22 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY FRESH SARDINES OR SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS HOT SAUCE OR SUGAR-FREE KETCHUP!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 4

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

COOK WITH BOILING WATER. THE WEIGHT OF OATMEAL THAT SHOULD BE EATEN IS THE COOKED
OATMEAL 235 G 68 160
WEIGHT.

STRAWBERRIES 967 G 33 YOU CAN ALSO USE MIXED BERRIES OR ANY FRUIT YOU'D LIKE. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.
SPINACH/BABY SPINACH 545 G 22 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE SPINACH. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186
 REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.
CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 5 (ALTHOUGH BORING, THIS IS THE MOST ACCURATE DAY TO WHAT I AM CURRENTLY EATING TO MAINTAIN MY
PHYSIQUE)

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 155 G 128 FLAKED OR CHUNK LIGHT TUNA IS MY GO-TO. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 #NAME? 275 G 72 EAT WITH SALT AND PEPPER OR LOW CALORIE SYRUP. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY CANNED SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 6

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

SWEET POTATO 186 G 86 BOIL OR MICROWAVE WITHOUT OIL. 160

COOK WITHOUT OIL. RINSE MULTIPLE TIMES WITH WATER IF YOU DON'T LIKE THE TASTE OF
#NAME? 193 G 165 BLOOD. IF YOU DON'T MIND IT, THEN KEEP THE BLOOD AS IT IS VERY PROTEIN AND 319
MICRONUTRIENT PACKED!

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.
 ONION 300 G 40 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE ONION. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186
 REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.
CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 7

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

CHAYOTE OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CHAYOTE 418 G 17 RECIPE FROM THE BUFFEST COOKBOOK! REMEMBER TO USE YOUR GIFT CARD (IN THE SAMPLES 71
RECIPE PDF FILE) WHEN PURCHASING THE FULL VERSION!

EYE OF ROUND BEEF OR WHICHEVER PROTEIN YOU USED IN YOUR SHRED SOUP. REFER TO THE
#NAME? 196 G 182 357
FREE SHRED SOUP RECIPE FROM THE BUFFEST COOKBOOK!

USE BROTH FROM THE SHRED SOUP RECIPE OR LOW-CALORIE STORE BOUGHT BROTH (ANYTHING
AS MUCH AS YOU'D UNDER 5 CALORIES PER CUP). I LIKE THE NO NAME BRAND CHICKEN BROTH OR BEEF BROTH
BROTH 0 0
LIKE WITH REDUCED SODIUM. IT'S ONLY $1 PER CARTON! TALK ABOUT A CHEAP, CONVENIENT, ULTRA
LOW CALORIE, AND SATISFYING FOOD.

CARROTS OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CARROT 250 G 40 100
RECIPE FROM THE BUFFEST COOKBOOK!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 528

WEEK 4

WEEK 1 DAILY CALORIC INTAKE TARGET:

1983

DAY 1
 MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 193 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 660 G 30 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ZUCCHINI/ZUCCHINI NOODLES 200 G 20 BOIL OR PAN FRY WITHOUT OIL. 40

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 322 G 99 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 600 G 33 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 THIS IS A LOT OF ASPARAGUS! IF YOU DON'T HAVE A MONSTROUS APPETITE, FEEL FREE TO
ASPARAGUS 465 G 20 93
SUBSTITUTE IN THE CALORIES BY EATING MORE CHICKEN BREAST. I PERSONALLY FIND IT
SATISFYING TO HAVE A LARGE DINNER TO KEEP ME SANE ON MY DIET, BUT TO EACH THEIR
OWN!

#NAME? 89 G 208 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 2

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

#NAME? 271 G 59 TRY USING FAT-FREE COTTAGE CHEESE AS A CHEAPER ALTERNATIVE! 160

#NAME? 560 G 57 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 389 G 82 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER OR LOW-CALORIE NUT MILK (ACCOUNT FOR THE EXTRA CALORIES). 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 132 G 141 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 3
 MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 550 G 36 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 MUSHROOM 423 G 22 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY FRESH SARDINES OR SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS HOT SAUCE OR SUGAR-FREE KETCHUP!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 4

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

COOK WITH BOILING WATER. THE WEIGHT OF OATMEAL THAT SHOULD BE EATEN IS THE COOKED
OATMEAL 235 G 68 160
WEIGHT.

STRAWBERRIES 967 G 33 YOU CAN ALSO USE MIXED BERRIES OR ANY FRUIT YOU'D LIKE. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

SPINACH/BABY SPINACH 545 G 22 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE SPINACH. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 5 (ALTHOUGH BORING, THIS IS THE MOST ACCURATE DAY TO WHAT I AM CURRENTLY EATING TO MAINTAIN MY
PHYSIQUE)
 MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 155 G 128 FLAKED OR CHUNK LIGHT TUNA IS MY GO-TO. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 275 G 72 EAT WITH SALT AND PEPPER OR LOW CALORIE SYRUP. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY CANNED SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 6

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

SWEET POTATO 186 G 86 BOIL OR MICROWAVE WITHOUT OIL. 160

COOK WITHOUT OIL. RINSE MULTIPLE TIMES WITH WATER IF YOU DON'T LIKE THE TASTE OF
#NAME? 193 G 165 BLOOD. IF YOU DON'T MIND IT, THEN KEEP THE BLOOD AS IT IS VERY PROTEIN AND 319
MICRONUTRIENT PACKED!

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ONION 300 G 40 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE ONION. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 7
 MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 CHAYOTE OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CHAYOTE 418 G 17 RECIPE FROM THE BUFFEST COOKBOOK! REMEMBER TO USE YOUR GIFT CARD (IN THE SAMPLES 71
RECIPE PDF FILE) WHEN PURCHASING THE FULL VERSION!

EYE OF ROUND BEEF OR WHICHEVER PROTEIN YOU USED IN YOUR SHRED SOUP. REFER TO THE
#NAME? 196 G 182 357
FREE SHRED SOUP RECIPE FROM THE BUFFEST COOKBOOK!

USE BROTH FROM THE SHRED SOUP RECIPE OR LOW-CALORIE STORE BOUGHT BROTH (ANYTHING
AS MUCH AS YOU'D UNDER 5 CALORIES PER CUP). I LIKE THE NO NAME BRAND CHICKEN BROTH OR BEEF BROTH
BROTH 0 0
LIKE WITH REDUCED SODIUM. IT'S ONLY $1 PER CARTON! TALK ABOUT A CHEAP, CONVENIENT, ULTRA
LOW CALORIE, AND SATISFYING FOOD.

CARROTS OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CARROT 250 G 40 100
RECIPE FROM THE BUFFEST COOKBOOK!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 528

WEEK 5

WEEK 1 DAILY CALORIC INTAKE TARGET:

1983

DAY 1

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 193 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319
 REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 660 G 30 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ZUCCHINI/ZUCCHINI NOODLES 200 G 20 BOIL OR PAN FRY WITHOUT OIL. 40

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 322 G 99 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 600 G 33 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

THIS IS A LOT OF ASPARAGUS! IF YOU DON'T HAVE A MONSTROUS APPETITE, FEEL FREE TO
ASPARAGUS 465 G 20 93
SUBSTITUTE IN THE CALORIES BY EATING MORE CHICKEN BREAST. I PERSONALLY FIND IT
SATISFYING TO HAVE A LARGE DINNER TO KEEP ME SANE ON MY DIET, BUT TO EACH THEIR
OWN!

#NAME? 89 G 208 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 DAY 2

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

#NAME? 271 G 59 TRY USING FAT-FREE COTTAGE CHEESE AS A CHEAPER ALTERNATIVE! 160

#NAME? 560 G 57 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 389 G 82 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER OR LOW-CALORIE NUT MILK (ACCOUNT FOR THE EXTRA CALORIES). 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 132 G 141 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 3

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

 REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 550 G 36 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

MUSHROOM 423 G 22 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY FRESH SARDINES OR SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS HOT SAUCE OR SUGAR-FREE KETCHUP!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 DAY 4

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

COOK WITH BOILING WATER. THE WEIGHT OF OATMEAL THAT SHOULD BE EATEN IS THE COOKED
OATMEAL 235 G 68 160
WEIGHT.

STRAWBERRIES 967 G 33 YOU CAN ALSO USE MIXED BERRIES OR ANY FRUIT YOU'D LIKE. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

SPINACH/BABY SPINACH 545 G 22 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE SPINACH. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 5 (ALTHOUGH BORING, THIS IS THE MOST ACCURATE DAY TO WHAT I AM CURRENTLY EATING TO MAINTAIN MY
PHYSIQUE)

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.
 REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 155 G 128 FLAKED OR CHUNK LIGHT TUNA IS MY GO-TO. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 275 G 72 EAT WITH SALT AND PEPPER OR LOW CALORIE SYRUP. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY CANNED SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 DAY 6

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

SWEET POTATO 186 G 86 BOIL OR MICROWAVE WITHOUT OIL. 160

COOK WITHOUT OIL. RINSE MULTIPLE TIMES WITH WATER IF YOU DON'T LIKE THE TASTE OF
#NAME? 193 G 165 BLOOD. IF YOU DON'T MIND IT, THEN KEEP THE BLOOD AS IT IS VERY PROTEIN AND 319
MICRONUTRIENT PACKED!

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ONION 300 G 40 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE ONION. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 7

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

 REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

CHAYOTE OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CHAYOTE 418 G 17 RECIPE FROM THE BUFFEST COOKBOOK! REMEMBER TO USE YOUR GIFT CARD (IN THE SAMPLES 71
RECIPE PDF FILE) WHEN PURCHASING THE FULL VERSION!

EYE OF ROUND BEEF OR WHICHEVER PROTEIN YOU USED IN YOUR SHRED SOUP. REFER TO THE
#NAME? 196 G 182 357
FREE SHRED SOUP RECIPE FROM THE BUFFEST COOKBOOK!

USE BROTH FROM THE SHRED SOUP RECIPE OR LOW-CALORIE STORE BOUGHT BROTH (ANYTHING
AS MUCH AS YOU'D UNDER 5 CALORIES PER CUP). I LIKE THE NO NAME BRAND CHICKEN BROTH OR BEEF BROTH
BROTH 0 0
LIKE WITH REDUCED SODIUM. IT'S ONLY $1 PER CARTON! TALK ABOUT A CHEAP, CONVENIENT, ULTRA
LOW CALORIE, AND SATISFYING FOOD.

CARROTS OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CARROT 250 G 40 100
RECIPE FROM THE BUFFEST COOKBOOK!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 528
 WEEK 6

WEEK 1 DAILY CALORIC INTAKE TARGET:

1983

DAY 1

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 193 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 660 G 30 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ZUCCHINI/ZUCCHINI NOODLES 200 G 20 BOIL OR PAN FRY WITHOUT OIL. 40

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 322 G 99 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 600 G 33 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

THIS IS A LOT OF ASPARAGUS! IF YOU DON'T HAVE A MONSTROUS APPETITE, FEEL FREE TO
ASPARAGUS 465 G 20 93
SUBSTITUTE IN THE CALORIES BY EATING MORE CHICKEN BREAST. I PERSONALLY FIND IT
SATISFYING TO HAVE A LARGE DINNER TO KEEP ME SANE ON MY DIET, BUT TO EACH THEIR
OWN!

#NAME? 89 G 208 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 2

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.
 #NAME? 271 G 59 TRY USING FAT-FREE COTTAGE CHEESE AS A CHEAPER ALTERNATIVE! 160

#NAME? 560 G 57 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.
 #NAME? 389 G 82 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER OR LOW-CALORIE NUT MILK (ACCOUNT FOR THE EXTRA CALORIES). 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 132 G 141 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!
 1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 3

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 550 G 36 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

MUSHROOM 423 G 22 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY FRESH SARDINES OR SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS HOT SAUCE OR SUGAR-FREE KETCHUP!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 4

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.
 COOK WITH BOILING WATER. THE WEIGHT OF OATMEAL THAT SHOULD BE EATEN IS THE COOKED
OATMEAL 235 G 68 160
WEIGHT.

STRAWBERRIES 967 G 33 YOU CAN ALSO USE MIXED BERRIES OR ANY FRUIT YOU'D LIKE. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

SPINACH/BABY SPINACH 545 G 22 COOK IN A PAN WITHOUT OIL. 120

 #NAME? 214 G 149 COOK WITH THE SPINACH. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!
 1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 5 (ALTHOUGH BORING, THIS IS THE MOST ACCURATE DAY TO WHAT I AM CURRENTLY EATING TO MAINTAIN MY
PHYSIQUE)

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 #NAME? 155 G 128 FLAKED OR CHUNK LIGHT TUNA IS MY GO-TO. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 275 G 72 EAT WITH SALT AND PEPPER OR LOW CALORIE SYRUP. 198
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY CANNED SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 6

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.
 SWEET POTATO 186 G 86 BOIL OR MICROWAVE WITHOUT OIL. 160

COOK WITHOUT OIL. RINSE MULTIPLE TIMES WITH WATER IF YOU DON'T LIKE THE TASTE OF
#NAME? 193 G 165 BLOOD. IF YOU DON'T MIND IT, THEN KEEP THE BLOOD AS IT IS VERY PROTEIN AND 319
MICRONUTRIENT PACKED!

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ONION 300 G 40 COOK IN A PAN WITHOUT OIL. 120

 #NAME? 214 G 149 COOK WITH THE ONION. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!
 1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 7

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

CHAYOTE OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CHAYOTE 418 G 17 RECIPE FROM THE BUFFEST COOKBOOK! REMEMBER TO USE YOUR GIFT CARD (IN THE SAMPLES 71
RECIPE PDF FILE) WHEN PURCHASING THE FULL VERSION!

EYE OF ROUND BEEF OR WHICHEVER PROTEIN YOU USED IN YOUR SHRED SOUP. REFER TO THE
#NAME? 196 G 182 357
FREE SHRED SOUP RECIPE FROM THE BUFFEST COOKBOOK!

USE BROTH FROM THE SHRED SOUP RECIPE OR LOW-CALORIE STORE BOUGHT BROTH (ANYTHING
AS MUCH AS YOU'D UNDER 5 CALORIES PER CUP). I LIKE THE NO NAME BRAND CHICKEN BROTH OR BEEF BROTH
BROTH 0 0
LIKE WITH REDUCED SODIUM. IT'S ONLY $1 PER CARTON! TALK ABOUT A CHEAP, CONVENIENT, ULTRA
LOW CALORIE, AND SATISFYING FOOD.

CARROTS OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CARROT 250 G 40 100
RECIPE FROM THE BUFFEST COOKBOOK!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 528

WEEK 7

WEEK 1 DAILY CALORIC INTAKE TARGET:

1983

DAY 1

MEAL 1: BREAKFAST
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 193 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 660 G 30 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ZUCCHINI/ZUCCHINI NOODLES 200 G 20 BOIL OR PAN FRY WITHOUT OIL. 40

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 322 G 99 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 600 G 33 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

THIS IS A LOT OF ASPARAGUS! IF YOU DON'T HAVE A MONSTROUS APPETITE, FEEL FREE TO
ASPARAGUS 465 G 20 93
SUBSTITUTE IN THE CALORIES BY EATING MORE CHICKEN BREAST. I PERSONALLY FIND IT
SATISFYING TO HAVE A LARGE DINNER TO KEEP ME SANE ON MY DIET, BUT TO EACH THEIR
OWN!
 #NAME? 89 G 208 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 2

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

#NAME? 271 G 59 TRY USING FAT-FREE COTTAGE CHEESE AS A CHEAPER ALTERNATIVE! 160

#NAME? 560 G 57 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 389 G 82 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER OR LOW-CALORIE NUT MILK (ACCOUNT FOR THE EXTRA CALORIES). 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 132 G 141 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 3

MEAL 1: BREAKFAST
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 550 G 36 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

MUSHROOM 423 G 22 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93
 #NAME? 89 G 208 BUY FRESH SARDINES OR SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS HOT SAUCE OR SUGAR-FREE KETCHUP!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 4

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

COOK WITH BOILING WATER. THE WEIGHT OF OATMEAL THAT SHOULD BE EATEN IS THE COOKED
OATMEAL 235 G 68 160
WEIGHT.

STRAWBERRIES 967 G 33 YOU CAN ALSO USE MIXED BERRIES OR ANY FRUIT YOU'D LIKE. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

SPINACH/BABY SPINACH 545 G 22 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE SPINACH. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 5 (ALTHOUGH BORING, THIS IS THE MOST ACCURATE DAY TO WHAT I AM CURRENTLY EATING TO MAINTAIN MY
PHYSIQUE)

MEAL 1: BREAKFAST
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 155 G 128 FLAKED OR CHUNK LIGHT TUNA IS MY GO-TO. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

 I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 275 G 72 EAT WITH SALT AND PEPPER OR LOW CALORIE SYRUP. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93
 #NAME? 89 G 208 BUY CANNED SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 6

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

SWEET POTATO 186 G 86 BOIL OR MICROWAVE WITHOUT OIL. 160

COOK WITHOUT OIL. RINSE MULTIPLE TIMES WITH WATER IF YOU DON'T LIKE THE TASTE OF
#NAME? 193 G 165 BLOOD. IF YOU DON'T MIND IT, THEN KEEP THE BLOOD AS IT IS VERY PROTEIN AND 319
MICRONUTRIENT PACKED!

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ONION 300 G 40 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE ONION. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 7

MEAL 1: BREAKFAST
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

CHAYOTE OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CHAYOTE 418 G 17 RECIPE FROM THE BUFFEST COOKBOOK! REMEMBER TO USE YOUR GIFT CARD (IN THE SAMPLES 71
RECIPE PDF FILE) WHEN PURCHASING THE FULL VERSION!
 EYE OF ROUND BEEF OR WHICHEVER PROTEIN YOU USED IN YOUR SHRED SOUP. REFER TO THE
#NAME? 196 G 182 357
FREE SHRED SOUP RECIPE FROM THE BUFFEST COOKBOOK!

USE BROTH FROM THE SHRED SOUP RECIPE OR LOW-CALORIE STORE BOUGHT BROTH (ANYTHING
AS MUCH AS YOU'D UNDER 5 CALORIES PER CUP). I LIKE THE NO NAME BRAND CHICKEN BROTH OR BEEF BROTH
BROTH 0 0
LIKE WITH REDUCED SODIUM. IT'S ONLY $1 PER CARTON! TALK ABOUT A CHEAP, CONVENIENT, ULTRA
LOW CALORIE, AND SATISFYING FOOD.

CARROTS OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CARROT 250 G 40 100
RECIPE FROM THE BUFFEST COOKBOOK!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 528

WEEK 8

WEEK 1 DAILY CALORIC INTAKE TARGET:

1983

DAY 1

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 193 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 660 G 30 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ZUCCHINI/ZUCCHINI NOODLES 200 G 20 BOIL OR PAN FRY WITHOUT OIL. 40

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 322 G 99 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 600 G 33 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

THIS IS A LOT OF ASPARAGUS! IF YOU DON'T HAVE A MONSTROUS APPETITE, FEEL FREE TO
ASPARAGUS 465 G 20 93
SUBSTITUTE IN THE CALORIES BY EATING MORE CHICKEN BREAST. I PERSONALLY FIND IT
SATISFYING TO HAVE A LARGE DINNER TO KEEP ME SANE ON MY DIET, BUT TO EACH THEIR
OWN!

#NAME? 89 G 208 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 DAY 2

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

#NAME? 271 G 59 TRY USING FAT-FREE COTTAGE CHEESE AS A CHEAPER ALTERNATIVE! 160

#NAME? 560 G 57 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

#NAME? 389 G 82 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER OR LOW-CALORIE NUT MILK (ACCOUNT FOR THE EXTRA CALORIES). 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 132 G 141 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 3

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 550 G 36 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

MUSHROOM 423 G 22 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY FRESH SARDINES OR SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS HOT SAUCE OR SUGAR-FREE KETCHUP!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 DAY 4

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

COOK WITH BOILING WATER. THE WEIGHT OF OATMEAL THAT SHOULD BE EATEN IS THE COOKED
OATMEAL 235 G 68 160
WEIGHT.

STRAWBERRIES 967 G 33 YOU CAN ALSO USE MIXED BERRIES OR ANY FRUIT YOU'D LIKE. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

SPINACH/BABY SPINACH 545 G 22 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE SPINACH. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 5 (ALTHOUGH BORING, THIS IS THE MOST ACCURATE DAY TO WHAT I AM CURRENTLY EATING TO MAINTAIN MY
PHYSIQUE)

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 155 G 128 FLAKED OR CHUNK LIGHT TUNA IS MY GO-TO. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ALTERNATIVELY, YOU CAN USE TOMATO SAUCE. LOOK FOR ONES THAT DO NOT HAVE ADDED
CRUSHED TOMATOES 375 G 32 120
SUGAR OR OIL IN THE INGREDIENTS LIST.

COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. I HARVEST MINE FROM COSTCO
#NAME? 193 G 165 ROTISSERIE CHICKENS HAHA. IT'S EVEN CHEAPER THAN BUYING CHICKEN BREAST SEPARATELY 319
SOMETIMES.

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 275 G 72 EAT WITH SALT AND PEPPER OR LOW CALORIE SYRUP. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

BROCCOLI 282 G 33 STEAM OR COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 89 G 208 BUY CANNED SARDINES PACKED IN WATER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS A MIX OF CHILI GARLIC SAMBAL AND SUGAR-FREE SYRUP. IT MAKES
TASTY A SWEET CHILI SAUCE! GRAVY WOULD ALSO BE DELICIOUS TOO!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 DAY 6

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

SWEET POTATO 186 G 86 BOIL OR MICROWAVE WITHOUT OIL. 160

COOK WITHOUT OIL. RINSE MULTIPLE TIMES WITH WATER IF YOU DON'T LIKE THE TASTE OF
#NAME? 193 G 165 BLOOD. IF YOU DON'T MIND IT, THEN KEEP THE BLOOD AS IT IS VERY PROTEIN AND 319
MICRONUTRIENT PACKED!

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
TRY SUGAR-FREE SYRUP, COCOA POWDER, OR ZERO-CALORIE SWEETENER.

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198
 MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 89 G 45 40
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

ONION 300 G 40 COOK IN A PAN WITHOUT OIL. 120

#NAME? 214 G 149 COOK WITH THE ONION. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATIONS ARE FAT-FREE COTTAGE CHEESE, FAT-FREE CHEESE, OR HOT SAUCE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 55 G 360.5 MIX WITH WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER
 FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

ONION 233 G 40 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 93

#NAME? 113 G 165 COOK WITHOUT OIL. SEASON WITH SALT AND PEPPER. 186

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
MY RECOMMENDATION IS GRAVY!

1 BATCH
(APPROXIMATELY
1-2 LITRES
PROTEIN ICE CREAM VARIES REFER TO THE PROVIDED PROTEIN ICE CREAM RECIPE FROM THE BUFFEST COOKBOOK! 200
DEPENDING ON
HOW MUCH ICE
YOU USE)

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

DAY 7

MEAL 1: BREAKFAST

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

OPTIONAL: SWEETEN WITH NO-CALORIE SWEETENER.

BLACK COFFEE OR GREEN TEA
YOU CAN HAVE UP TO AS MANY CUPS AS YOU'D LIKE AS THE CALORIES ARE NEGLIGIBLE. IT'S
1 CUP 0 0
RECOMMENDED TO HAVE AT LEAST 1 CUP TO BOOST YOUR ENERGY AND METABOLISM. JUST
MAKE SURE TO NOT GO OVERBOARD WITH CAFFEINE! SKIP THIS DRINK IF YOU AREN'T AN ADULT
YET.

I RECOMMEND POURING THIS INTO A BOWL AND MICROWAVING FOR 5-7 MINUTES OR UNTIL THE
EGG WHITE ARE SOLID THROUGHOUT. THIS IS MY GO-TO WAY OF PREPARING EGG WHITES AS IT'S
FAST AND CONVENIENT. DON'T WORRY, MICROWAVED EGG WHITES MAY SOUND WEIRD, BUT IT
IS SAFE TO COOK IT THIS WAY; IF IT WASN'T I WOULD PROBABLY BE DEAD BY NOW HAHA.
#NAME? 356 G 45 160
IF YOU DECIDE TO COOK IT IN A PAN, USE A NON-STICK PAN WITH A BIT OF WATER TO PREVENT
STICKING. YOU CAN DECIDE TO USE COOKING OIL HOWEVER, IT WILL ADD A NON-NEGLIGIBLE
AMOUNT OF CALORIES THAT SHOULD BE ACCOUNTED FOR.

#NAME? 242 G 132 BUY CANNED TUNA PACKED IN WATER. 319

REFER TO LOW-CALORIE CONDIMENTS/SEASONINGS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES TRY MIXING CONDIMENTS FOR A DELICIOUS COMBO! SOME OF MY FAVOURITES FOR THIS MEAL 50
ARE HOT SAUCE+SUGAR-FREE SYRUP, SOY SAUCE+NO-CALORIE SWEETENER (THIS MAKES A
SWEET TERIYAKI LIKE SAUCE), AND FAT-FREE COTTAGE CHEESE+SALT.
 TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529

SNACK 1

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

USE THE DROP-DOWN MENU TO PICK YOUR FAVOURITE FRUIT AS A SNACK!

PRO TIP: THE DROP-DOWN LIST IS SORTED BY LOWEST CALORIE FRUITS AT THE TOP AND
#NAME? 582 G 34 HIGHEST AT THE BOTTOM. LOWER CALORIE FRUITS ALLOW YOU TO EAT MORE VOLUME KEEPING 198
YOU FULL! IT WORKS THE OTHER WAY AROUND TOO! HIGHER CALORIE FRUITS ALLOW YOU TO
EAT LESS AND STILL MEET YOUR CALORIC NEEDS IF YOU HAVE TROUBLE EATING. PICK WHAT
WORKS FOR YOUR APPETITE!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 2: LUNCH

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

KONJAC NOODLES/RICE 448 G 8.93 BOIL OR PAN FRY WITHOUT OIL. 40

CORN 145 G 83 COOK WITH KONJAC NOODLES/RICE. 120

#NAME? 290 G 110 COOK WITH KONJAC NOODLES/RICE. 319

REFER TO LOW-CALORIE CONDIMENTS LIST FOR SUGGESTIONS.

CHOICE OF CONDIMENTS VARIES VARIES 50
I RECOMMEND SOY SAUCE OR SRIRACHA!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 529
 SNACK 2

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

#NAME? 95 G 208 BUY CANNED SARDINES PACKED IN WATER. 198

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 198

MEAL 3: DINNER

FOOD QUANTITY CALORIES PER 100 G NOTES CALORIES

CHAYOTE OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CHAYOTE 418 G 17 RECIPE FROM THE BUFFEST COOKBOOK! REMEMBER TO USE YOUR GIFT CARD (IN THE SAMPLES 71
RECIPE PDF FILE) WHEN PURCHASING THE FULL VERSION!

EYE OF ROUND BEEF OR WHICHEVER PROTEIN YOU USED IN YOUR SHRED SOUP. REFER TO THE
#NAME? 196 G 182 357
FREE SHRED SOUP RECIPE FROM THE BUFFEST COOKBOOK!

USE BROTH FROM THE SHRED SOUP RECIPE OR LOW-CALORIE STORE BOUGHT BROTH (ANYTHING
AS MUCH AS YOU'D UNDER 5 CALORIES PER CUP). I LIKE THE NO NAME BRAND CHICKEN BROTH OR BEEF BROTH
BROTH 0 0
LIKE WITH REDUCED SODIUM. IT'S ONLY $1 PER CARTON! TALK ABOUT A CHEAP, CONVENIENT, ULTRA
LOW CALORIE, AND SATISFYING FOOD.

CARROTS OR ANY VEGETABLE USED IN YOUR SHRED SOUP. REFER TO THE FREE SHRED SOUP
CARROT 250 G 40 100
RECIPE FROM THE BUFFEST COOKBOOK!

TOTAL
PERSONAL NOTES FOR THIS MEAL: CALORIES: 528
 IS VEGAN?
CALORIES PER 100 PROTEIN PER VEGETARIAN?
PROTEIN SOURCES (HIGHLIGHTED
G 100 G (HIGHLIGHTED
IN DARK GREEN)
SHRIMP/PRAWN 99 24 0 0

EGG WHITES 45 10 1 0

ATLANTIC COD 82 18 0 0

LOBSTER TAIL 76 16.3 0 0

TUNA 132 28 0 0

EXTRA LEAN GROUND

149 31.5 0 0
CHICKEN

CASEIN PROTEIN
366.6 76.67 1 0
POWDER

PEA PROTEIN
400 82 1 1
ISOLATE

SEITAN 126 25 1 1

TILAPIA FILLET 129 26 0 0

FAT-FREE CHEESE 161 32.1 1 0

GIZZARD 95 18 0 0

CANNED TUNA
128 24 0 0
(PACKED IN WATER)

VENISON 158 30 0 0

SKINLESS CHICKEN
165 31 0 0
BREAST

RABBIT 173 33 0 0
 PORK TENDERLOIN 143 26 0 0

WHEY PROTEIN
378.38 67.57 1 0
CONCENTRATE

FAT-FREE GREEK
59 10 1 0
YOGURT

FAT-FREE COTTAGE
72 12 1 0
CHEESE

BEEF HEART 165 28.5 0 0

96% EXTRA LEAN

173.8 29.2 0 0
GROUND BEEF

SURF CLAMS 89 14 0 0

WHITE COCKLE
91 14.54 0 0
CLAMS

LIVER 165 26 0 0

CHICKEN DRUMSTICK 172 28.3 0 0

TVP 329 53 1 1

WHEY PROTEIN
360.5 58.3 1 0
ISOLATE

EYE OF ROUND
182 28 0 0
BEEF

SKINLESS TURKEY
189 29 0 0
BREAST

BASA FILLET 125.4 17.86 0 0

LEAN BISON 146.9 21.24 0 0

 MUSSELS 172 24 0 0

FIRM TOFU 144 17 1 1

TOFU 76 8 1 1

P28 HIGH PROTEIN

230 24.8 1 1
FLATBREAD

TEMPEH 193 19 1 1

FISH BALLS 110 10 0 0

EDAMAME 122 11 1 1

IMITATION CRAB 95 8 0 0

LENTILS 116 9 1 1

BLACK BEANS 132 8.9 1 1

KIDNEY BEANS 333 24 1 1

GREEN PEAS 81 5 1 1

PINTO BEANS 347 21 1 1

CHICKPEAS 364 19 1 1

AMARANTH/QUINOA 120 4.4 1 1

CALORIES CALORIES PER 100
HEALTHY FAT SOURCES PROTEIN PER 100 G
FROM G

97 TROUT 141 20

89 SARDINES 208 25

88 HERRING 203 23

86 SALMON 208 20

85 EDAMAME 122 11

85 WHOLE EGGS 155 13

84 FULL-FAT MOZZARELLA 300 22

82 MACKEREL 305 19

79 FULL-FAT CHEDDAR 403 24.9

81 FULL-FAT YOGURT 61 3.5

PEANUTS (WHOLE OR
80 567 26
BUTTER)

ALMONDS (WHOLE OR
76 579 21
BUTTER)

75 CHIA SEEDS 486 17

76 SUNFLOWER SEEDS 584 21

CASHEWS (WHOLE OR
75 553 18
BUTTER)

WALNUTS (WHOLE OR
76 654 15
BUTTER)
73 AVOCADOS 160 2

MACADAMIA NUTS (WHOLE

71 718 8
OR BUTTER)

68 OLIVES 115 0.8

67 YOUNG COCONUT MEAT 354 3

69

67

63

64

63

66

64

65

62

61

57

58
56

47

42

43

39

36

36

34

31

27

29

25

24

21

15
 IS VEGETARIAN? IS VEGAN?
% OF CALORIES
(HIGHLIGHTED IN (HIGHLIGHTED IN FRUITS
FROM PROTEIN
GREEN) DARK GREEN)
0 0 57 WATERMELONS

0 0 48 STARFRUITS

0 0 45 STRAWBERRIES

0 0 38 CANTALOUPES

1 1 36 HAMI MELONS

PIEL DE SAPO
1 0 34
MELONS

SANTA CLAUS
1 0 29
MELONS

HONEYDEW
0 0 25
MELONS

1 0 25 POMELOS

1 0 23 PEACHES

1 1 18 GRAPEFRUITS

1 1 15 PAPAYAS

1 1 14 BLACKBERRIES

1 1 14 CRANBERRIES

1 1 13 PLUMS

1 1 9 CLEMENTINES
1 1 5 ORANGES

1 1 4 APRICOTS

1 1 3 CHERRIES

1 1 3 PINEAPPLES

RASPBERRIES

APPLES

TANGERINES

MANDARINS

BLUEBERRIES

PEARS

LONGANS

MANGOES

DRAGON FRUITS

KIWIS

LYCHEES

GRAPES
 GUAVAS

POMEGRANATES

BANANAS

PASSION FRUITS

PLANTAINS

PERSIMMONS

DURIANS

AVOCADOS
 VEGETABLES/LOW
CALORIES CALORIES
CALORIES PER 100 G CALORIE FILLERS/HIGH MISC.
PER 100G PER 100G
FIBRE
UNSWEETENED
30 KONJAC NOODLES/RICE 8.93
CASHEW MILK
10

UNSWEETENED
31 WATERCRESS 11 12.5
ALMOND MILK

SUGAR-FREE
33 BOK CHOY 12 11.2
JELLO

34 WAX GOURD 13
GRASS JELLY 11.85

34 WINTER MELON 13 NUTRITIONAL

YEAST 400

34 LETTUCE 14

36 CUCUMBER 15

36 NAPA CABBAGE 15

SUGAR-FREE CUCUMBER
38 15
PICKLES

39 RADISH 16

43 BITTER MELON 17

43 CHAYOTE 17

43 ENDIVE 17

46 KONJAC PENNE 17

46 CELERY 18

47 DAIKON 18
 SUGAR-FREE DAIKON
47 18
PICKLES

48 ASPARAGUS 20

50 GREEN PEPPER 20

50 RAPINI 20

52 RHUBARB 20

52 SWISS CHARD 20

ZUCCHINI/ZUCCHINI
53 20
NOODLES

53 CHINESE BROCCOLI 22

57 MUSHROOM 22

57 SPINACH/BABY SPINACH 22

60 TOMATOES 22

60 ARUGULA 25

60 CABBAGE 25

61 CANNED PUMPKIN 25

66 CAULIFLOWER 25

67 EGGPLANT 25
68 PUMPKIN 25

83 SPROUTS 25

89 COLLARD GREENS 26

97 PALMINI NOODLES 27

122 SPAGHETTI SQUASH 27

127 TURNIP 28

RED/YELLOW/ORANGE
147 29
PEPPERS

160 TOMATO SAUCE 29

FENNEL 31

BABY CORN 32

CRUSHED TOMATOES 32

BROCCOFLOWER 33

BROCCOLI 33

COLLARD GREENS 33

FIDDLEHEADS 33

GREEN BEANS 33
 OKRA 33

SALSA 34

RUTABAGA 36

CARROT 40

ONION 40

SQUASH 40

SNOW OR SUGAR SNAP

42
PEAS

BEETS 43

BRUSSEL SPROUTS 43

YELLOW/WAX BEANS 43

DANDELION GREENS 44

ARTICHOKE 50

KALE 50

MORINGA 67

OATMEAL 68

PARSNIPS 77
 PEAS 77

POTATO (WITH SKIN) 77

CORN 83

SWEET POTATO 86

FAT-FREE POPCORN (POP

YOUR OWN LOOSE 375
KERNELS IN A PAN)
 NUTRITION LIST
CALORIES
(FOR BACKGROUND
PER 100G
FORMULA
KONJAC
8.93
NOODLES/RICE

UNSWEETENED
10
CASHEW MILK

WATERCRESS 11

SUGAR-FREE JELLO 11.2

GRASS JELLY 11.85

BOK CHOY 12

UNSWEETENED
12.5
ALMOND MILK

WAX GOURD 13

WINTER MELON 13

LETTUCE 14

CUCUMBER 15

NAPA CABBAGE 15

SUGAR-FREE
CUCUMBER 15
PICKLES

RADISH 16

BITTER MELON 17

CHAYOTE 17
 ENDIVE 17

KONJAC PENNE 17

CELERY 18

DAIKON 18

SUGAR-FREE
18
DAIKON PICKLES

ASPARAGUS 20

GREEN PEPPER 20

RAPINI 20

RHUBARB 20

SWISS CHARD 20

ZUCCHINI/
20
ZUCCHINI NOODLES

CHINESE BROCCOLI 22

MUSHROOM 22

SPINACH/BABY
22
SPINACH

TOMATOES 22

ARUGULA 25
 CABBAGE 25

CANNED PUMPKIN 25

CAULIFLOWER 25

EGGPLANT 25

PUMPKIN 25

SPROUTS 25

COLLARD GREENS 26

PALMINI NOODLES 27

SPAGHETTI SQUASH 27

TURNIP 28

RED/YELLOW/
29
ORANGE PEPPERS

TOMATO SAUCE 29

WATERMELONS 30

FENNEL 31

STARFRUITS 31

BABY CORN 32
 CRUSHED
32
TOMATOES

STRAWBERRIES 33

BROCCOFLOWER 33

BROCCOLI 33

COLLARD GREENS 33

FIDDLEHEADS 33

GREEN BEANS 33

OKRA 33

CANTALOUPES 34

HAMI MELONS 34

PIEL DE SAPO
34
MELONS

SALSA 34

HONEYDEW
MELONS 36

RUTABAGA 36

SANTA CLAUS
MELONS 36

POMELOS 38
 PEACHES 39

CARROT 40

ONION 40

SQUASH 40

SNOW OR SUGAR
SNAP PEAS 42

BEETS 43

BLACKBERRIES 43

BRUSSEL
SPROUTS 43
GRAPEFRUITS 43
PAPAYAS
YELLOW/WAX 43
BEANS
DANDELION 43
GREENS 44
EGG WHITES 45
CRANBERRIES 46
PLUMS 46
CLEMENTINES 47
ORANGES 47
APRICOTS 48
ARTICHOKE 50
CHERRIES 50
KALE 50
PINEAPPLES 50
APPLES 52
RASPBERRIES 52
MANDARINS 53
TANGERINES 53
BLUEBERRIES 57
PEARS
FAT-FREE GREEK 57
YOGURT 59
 DRAGON FRUITS 60
LONGANS 60
MANGOES 60
KIWIS 61
LYCHEES 66
GRAPES 67
MORINGA 67
GUAVAS 68
OATMEAL
FAT-FREE 68
COTTAGE CHEESE 72
LOBSTER TAIL 76
TOFU 76
PARSNIPS 77
POTATOPEAS
(WITH 77
SKIN) 77
GREEN PEAS 81
ATLANTIC COD 82
CORN 83
POMEGRANATES 83
SWEET POTATO 86
BANANAS 89
SURF CLAMS
WHITE COCKLE 89
CLAMS 91
GIZZARD 95
IMITATION CRAB 95
PASSION FRUITS 97
SHRIMP/PRAWN 99
FISH BALLS 110
LENTILS
AMARANTH/ 116
QUINOA 120
EDAMAME 122
PLANTAINS 122
BASA FILLET 125.4
SEITAN 126
PERSIMMONS
(PACKED IN 127
WATER) 128
TILAPIA FILLET 129
BLACK BEANS 132
TUNA
PORK 132
TENDERLOIN 143
FIRM TOFU 144
 LEAN BISON 146.9
DURIANS
GROUND 147
CHICKEN 149
VENISON 158
AVOCADOS 160
FAT-FREE CHEESE 161
BEEF HEART 165
LIVER
SKINLESS 165
CHICKEN BREAST
CHICKEN 165
DRUMSTICK 172
MUSSELS 172
RABBITLEAN
96% EXTRA 173
GROUND BEEF
EYE OF ROUND 173.8
BEEF
SKINLESS 182
TURKEY BREAST 189
TEMPEH
PROTEIN 193
FLATBREAD 230
TVP 329
KIDNEY BEANS 333
PINTOPROTEIN
WHEY BEANS 347
ISOLATE 360.5
CHICKPEAS
CASEIN PROTEIN 364
POWDER
LOOSE KERNELS 366.6
WHEYIN APROTEIN
PAN) 375
CONCENTRATE
NUTRITIONAL 378.38
PEAYEAST
PROTEIN 400
ISOLATE 400
TROUT 141
SARDINES 208
HERRING 203
SALMON 208
EDAMAME 122
WHOLE EGGS 155
FULL-FAT
300
MOZZARELLA
MACKEREL 305
FULL-FAT
403
CHEDDAR
FULL-FAT YOGURT 61
PEANUTS (WHOLE
567
OR BUTTER)
ALMONDS (WHOLE
579
OR BUTTER)
CHIA SEEDS 486
SUNFLOWER SEEDS 584
CASHEWS (WHOLE
553
OR BUTTER)
WALNUTS (WHOLE
654
OR BUTTER)
AVOCADOS
MACADAMIA NUTS 160
(WHOLE OR 718
BUTTER)
OLIVES 115
YOUNG COCONUT
354
MEAT
PROTEIN SOURCES (RANKED BY HEALTHY FAT SOURCES (RANKED
PROTEIN %) BY PROTEIN %)

SHRIMP/PRAWN TROUT
EGG WHITES SARDINES
ATLANTIC COD HERRING
LOBSTER TAIL SALMON
TUNA EDAMAME
EXTRA LEAN GROUND CHICKEN WHOLE EGGS
CASEIN PROTEIN POWDER FULL-FAT MOZZARELLA
PEA PROTEIN ISOLATE MACKEREL
SEITAN FULL-FAT CHEDDAR
TILAPIA FILLET FULL-FAT YOGURT
FAT-FREE CHEESE PEANUTS (WHOLE OR BUTTER)
GIZZARD ALMONDS (WHOLE OR BUTTER)
CANNED TUNA (PACKED IN
CHIA SEEDS
WATER)
VENISON SUNFLOWER SEEDS
SKINLESS CHICKEN BREAST CASHEWS (WHOLE OR BUTTER)
RABBIT WALNUTS (WHOLE OR BUTTER)
PORK TENDERLOIN AVOCADOS
MACADAMIA NUTS (WHOLE OR
WHEY PROTEIN CONCENTRATE
BUTTER)
FAT-FREE GREEK YOGURT OLIVES
FAT-FREE COTTAGE CHEESE YOUNG COCONUT MEAT
BEEF HEART
96% EXTRA LEAN GROUND BEEF
SURF CLAMS
WHITE COCKLE CLAMS
LIVER
CHICKEN DRUMSTICK
TVP
WHEY PROTEIN ISOLATE
EYE OF ROUND BEEF
SKINLESS TURKEY BREAST
BASA FILLET
LEAN BISON
MUSSELS
FIRM TOFU
TOFU
P28 HIGH PROTEIN FLATBREAD
TEMPEH
 FISH BALLS
EDAMAME
IMITATION CRAB
LENTILS
BLACK BEANS
KIDNEY BEANS
GREEN PEAS
PINTO BEANS
CHICKPEAS
AMARANTH/QUINOA
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