TOO MUCH

ON YOUR PLATE

EAT MORE AND LOSE WEIGHT

EASY, QUICK, &
DELICIOUS
RECIPES I ENJOY

CALVIN KANG
@cooklikeimbook
1
 POTATOES AND
CHEESY EGGS
474 cal • 45g P • 10g F • 57g C
Yield: 1 serving | Prep: 5 min | Cook: 20 min

Ingredients Instructions
200g russet potato Chop up your potatoes into cubes.

300g Egg Beaters Season with salt, black pepper,

paprika, olive oil, and combine well.
2 Velveeta cheese

3mL olive oil Throw your potatoes in the air fryer

for 15 minutes at 390°F (shake
salt every 5 minutes for best results).
back pepper
While your potatoes are cooking,
paprika cook your cheesy eggs.

8mL Bolthouse Ranch

10mL no sugar added
ketchup
parsley - optional
Add in your Egg Beaters and
season with salt and black pepper.
Add in Velveeta cheese when 25%
cooked. Turn off heat when the
eggs are 80% cooked. Scramble
until eggs are creamy.

Once done, plate it up, top it with

ketchup or hot sauce.
3
 PIZZA TOAST
440 cal • 55g P • 21g F • 10g C
Yield: 1 serving | Prep: 5 min | Cook: 10-12 min

Ingredients Instructions
5 keto bread Preheat your oven to 420°F.

20 slices turkey pepperoni On your Keto bread, spread

marinara sauce onto your 5 slices.
100g marinara sauce

low-fat mozzarella cheese Top it with low fat cheese,

pepperoni, and basil. Place on a
basil
oven tray.

In the oven for 8-10 minutes.

Garnish with parsley and you are

ready to enjoy.

Calvin’s Tips:
Get creative with your pizza toast! BBQ Chicken with onions, Hawaiian,
Meat Lovers, plain cheese,, Margherita, your options are endless! Macros
will vary.
5
 TERIYAKI CHICKEN
UNFRIED RICE
740 cal • 78g P • 12g F • 67g C
Yield: 1 serving | Prep: 5 min | Cook: 10-15 min

Ingredients Instructions
300g chicken thigh Cut off any excess fat on your skinless chicken
thighs and season with garlic powder, salt, and
175g leftover rice
black pepper.
32g teriyaki sauce
Spray oil on your chicken and air fry for 8-12
100g asparagus or min at 390°F or until your desired texture.
broccoli

1 tsp garlic powder Halfway through, throw in asparagus, broccoli,

or your favorite vegetable.
1 tsp salt
Measure 175g of cooked white rice onto a plate
1 tsp black pepper
and microwave it for 1 minute.
hot sauce - optional
Cut up your cooked chicken into bite sized
pieces and put it on top of your rice.

Pour a measured amount of teriyaki sauce on

top of your chicken- I used 32 grams worth.

Throw your vegetables on top and enjoy it

mixed together or unmixed.

Calvin’s Tips:
This can also all be done in a frying pan.
7
 TONKATSU
467 cal • 53g P • 3g F • 52g C
Yield: 1 serving | Prep: 5 min | Cook: 20 min

Ingredients Instructions
8oz (226g) pork loin Season pork with salt and pepper.
23g panko crumbs Evenly coat pork in flour or cornstarch.
10g Egg Beaters or egg Completely coat in egg beaters or egg
whites whites, then coat with panko crumbs.
5g flour or cornstarch Place in air fryer and spray both sides
with oil.
160g leftover rice (not
included in calories) Air fry at 390°F for 15-20 minutes or
desired crisp.
Plate it with your leftover rice and
favorite vegetable.
Enjoy!

Calvin’s Tips
Combine no added sugar ketchup, soy sauce, and a bit of no sugar added
bbq sauce for the easiest katsu sauce

9
 SAMMICH
250 cal • 30g P • 13g F • 2g C
Yield: 1 serving | Prep: 5 min | Cook: 20 min

Ingredients Instructions
56g ham
This is self explanatory:
assemble.
56g turkey

1 low-fat mozzarella
cheese slice

lettuce

tomato

20g light mayo

4 Keto bread

Calvin’s Tips
Toasting the keto bread helps with texture of the bread if you are a person
that hates keto bread. If you don’t have low calorie bread, protein wraps
work amazing!
11
 SPAM FRIED RICE
560 cal • 48g P • 10g F • 60g C
Yield: 1 serving | Prep: 5 min | Cook: 10-15 min

Ingredients Instructions
300g egg beaters In a medium hot pan, spray with oil
and throw in cubed turkey Spam
85g turkey Spam and cook until seared.
black pepper Add in 300g egg beater and season
with salt and black pepper.
5g sesame oil

salt Add in 175g of leftover white rice.

20mL soy sauce Sprinkle in sesame oil and soy

sauce.
chives (optional)
Optional: Garnish with spring
200g white rice (cooked) onions and enjoy.

Calvin’s Tips
I added Sriracha and air fried broccoli to get in some fiber and
micronutrients

13
21
 OREOS
280 cal • 2g P • 12g F • 42g C
Yield: 1 serving | Prep: 0 min | Cook: 0 min

Ingredients Instructions
8 Oreo Thins Dude, just grab 8 Oreo Thins. It's only
280 calories.

15
KETTLE CORN POPCORN
300 cal • 2g P • 16g F • 34g C
Yield: 1 serving | Prep: 0 min | Cook: 2 min

Ingredients Instructions
Popcorn Entire bag is only 300 calories.

17
21
 BOY DINNER
635 cal • 75g P • 9g F • 54g C
Yield: 1 serving | Prep: 2 min | Cook: 15-20 min

Ingredients Instructions
300g chicken breast Butterfly your chicken breast and season with
with garlic salt, paprika and black pepper.
paprika

garlic salt Throw in 20g of low fat mozzarella cheese and

close the chicken breast to its original shape.
black pepper

28g low-fat Place it in the air fryer and season the top of
mozzarella cheese the chicken with black pepper, garlic salt,
paprika, and spray with oil.
vegetable of your
choice Air fry at 375°F for 15 minutes.

177g white rice

Half way through, add in broccoli and 8g of
cooked
mozzarella cheese on top of everything.

Microwave white rice on a plate.

Once your chicken is done, plate It with your

rice and vegetables.

Have it with hot sauce or a low calorie sauce

that you enjoy.

19
21
 OOEY GOOEY
CHEESY EGG TACOS
424 cal • 59g P • 8g F • 22g C
Yield: 1 serving | Prep: 0 min | Cook: 5 min

Ingredients Instructions
350g egg beaters In a medium hot pan, add in 350g of egg
beaters.
salt

black pepper Season with salt, black pepper, and 2

2 Velveeta American
cheese
protein tortillas
buffalo sauce
Velveeta American cheese.
Combine together and turn off your heat
when your egg is 75% cooked. The residual
heat will cook the remainder of the eggs.
Warm up low calorie/protein tortillas and
use it as a vehicle for your cheesy eggs.

Top with chives and goes great with your

favorite hot sauce.

Calvin’s Tips
I love using Sriracha or Buffalo sauce on this.

21
21
SPAGHETTI & MEATBALLS
BUT WITHOUT THE BALLS
735 cal • 70g P • 13.7g F • 85g C
Yield: 1 serving | Prep: 2 min | Cook: 20 min
Ingredients
112g protein pasta (Barilla)
226g 96/4 beef
200g marinara sauce
(Barilla)
1 tsp garlic powder
1 tsp salt
1 tsp onion powder
1 tsp black pepper
30g low-fat mozzarella
cheese (optional - not
calculated into macros)
Instructions
In a pot, boil 112g of your choice of pasta
in water.
While your noodles are boiling, in a pan,
spray oil and cook 226g of 96/4 beef with
salt, black pepper, onion, powder, and
garlic powder.
Once the beef is cooked about 80%
through, lower the heat and add in 250g of
low calorie marinara sauce ( I used Barilla).
Once your pasta is finished cooking, strain
the water and add in your noodles to your
pan of beef, sauce, and noodles.
Toss, mix, add mozzarella cheese on top
and you are ready to enjoy!
23
21
SPAGHETTI & MEATBALLS
735 cal • 70g P • 13.7g F • 85g C
Yield: 1 serving | Prep: 5 min | Cook: 15-20 min

Ingredients Instructions
Season the ground beef with salt,
112g protein pasta (Barilla)
pepper, garlic powder, red pepper
226g 96/4 beef flakes, and italian seasoning.

200g marinara sauce

Form beef into meatballs.
(Barilla)

1 tsp garlic powder Pan sear meat balls over high heat until
browned.
1 tsp salt

1 tsp onion powder Bake meatballs in the air fryer at 350°F

for 5-10 minutes.
1 tsp black pepper
Cook pasta according to package
30g low-fat mozzarella
instructions.
cheese (optional)

Heat up the pasta sauce in a pot over

medium heat or in the microwave.

Serve pasta and meatballs with sauce.

Garnish with parsley and enjoy!

25
26
KEY LIME PIE YOGURT BOWL
180 cal • 17g P • 1.5g F • 23g C
Yield: 1 serving | Prep: 2 min | Cook: 0 min

Ingredients Instructions
250g Greek yogurt In a bowl put in your Greek yogurt.

1 graham cracker
Add your Jell-O powder.
1 lime
Use your favorite cereal or graham
1 tsp lime zest cracker as granola.
7g vanilla or cheesecake
Jell-O Squeeze in a lime.

Add in some lime zest and enjoy.

27
 CHICKEN TENDIES
503 cal • 85g P • 10g F • 24g C
Yield: 1 serving | Prep: 5 min | Cook: 15-20 min

Ingredients Instructions
400g chicken tenderloin Season your chicken tenderloin with salt
and black pepper - you can add on any
salt
other seasoning to your liking.
black pepper
Cover your tenderloins in cornflakes.
40g cornflakes (crushed) Throw it in your air fryer and spray oil.

Temperature at 390°F for 8 minutes on

each side.

Once cooked, take it out, garnish with

parsley and enjoy with your favorite low
calorie sauce.

Calvin’s Tips
Enjoy with your favorite low calorie sauce.

29
 FRENCH TOAST
184 cal • 32g P • 5g F • 40g C
Yield: 1 serving | Prep: 5 min | Cook: 5 min

Ingredients Instructions
70g egg whites In a bowl, combine egg whites,
almond milk, sugar-free maple
50mL almond milk
syrup, vanilla extract, and
20ml sugar-free maple cinnamon.
syrup
Dip each slice of bread in the egg
1 tsp vanilla extract mixture until evenly coated and
cook in a pan over medium heat.
cinnamon
Cook until each side of the toast is
4 slices low-calorie keto golden brown.
bread
Plate it.
sugar-free powdered sugar
(optional) Top french toast with sugar-free
maple syrup or protein frosting.

Calvin’s Tips
To make a protein “frosting” combine ingredients: Greek yogurt, protein
powder, and maple syrup.
Yes, 184 calories for all 4 french toasts (without the frosting).
31
CHICKEN CAESAR SALAD
470 cal • 55g P • 8g F • 41g C
Yield: 2 serving | Prep: 5 min | Cook: 15-20 min

Ingredients
12 romaine lettuce leaves
50g Bolthouse Caesar
Dressing (found at
Walmart, your local
grocery stores, and many
others! Near the bagged
vegetables aisle)
400g raw chicken
3 cooked center cut bacon
56g protein pasta (Barilla)
Instructions
Season your chicken breast with salt
and black pepper.
Cook it on a pan or in an air fryer until
your desired crisp and let it rest.
Cut up your chicken.
Wash romaine lettuce and chop.
In a mixing bowl, add in Bolthouse
Caesar dressing, cooked pasta
noodles, chicken, and chopped center
cut bacon.

Mix together well.

Enjoy!

Calvin’s Tips
Makes 2 servings but the macros are for 1 serving. Cut the recipe in half if
you are making it for yourself.

33
 WHITE PEOPLE TACOS
663 cal • 56g P • 29g F • 38g C
Yield: 1 serving | Prep: 5 min | Cook: 15-20 min

Ingredients
4 Old El Paso Nacho Cheese
Taco Shells (can be found in
most or any grocery stores)
200g 96/4 lean ground beef
Instructions
Cook your beef and season
with taco seasoning.
Chop up your lettuce,
tomatoes, and onions.

tomato On a warm tortilla wrap or

hard shell, evenly divide your
romaine lettuce
beef, throw on your vegetables
50g fat-free Greek yogurt (as and cheese.
sour cream)
Top it off with your favorite hot
28g reduced-fat cheddar cheese sauce, and Greek yogurt.
or fat free
Enjoy!
Taco Seasoning: chili powder,
garlic powder, onion powder,
cayenne, paprika, salt, black
pepper, cumin

Calvin’s Tips
You can also use packaged taco seasoning. Regular hard shell
tortillas are fewer calories.

35
 TACOS
95 cal • 9g P • 4g F • 5g C
Yield: 12 serving | Prep: 5 min | Cook: 15-20 min

Ingredients Instructions
250g carne asada Cook your beef in a pan or air fryer.
(pre-packaged)
Chop up your onions and cilantro.
onion
On your low-calorie tortilla, evenly
cilantro divide your beef, throw on your
cilantro and onions.
5 low-calorie Mission
tortillas Top it off with your favorite hot
sauce.

Enjoy!

Calvin’s Tips
Use prepackaged meat! Most of them are low in calorie especially the
ones at Trader Joe’s. Find them in the beef section of your grocery store.

37
 MAC N CHEESE
590 cal • 38g P • 6g F • 93g C
Yield: 1 serving | Prep: 5 min | Cook: 15- 20 min

Ingredients Instructions
113g pasta of your Boil your choice of pasta noodles as directed on the
choice packaging.
150g low-fat In a hot pan, add in panko crumbs and toast until
cottage cheese golden brown. No oil is necessary. Place to the side
when finished.
10g nacho cheese
popcorn seasoning In a blender cup, add in cottage cheese, popcorn
seasoning, fat-free milk, and blend.
30mL fat-free milk
Set it aside.
10g panko crumbs
Strain your noodles when cooked all the way
chives (optional)
through.

In the same pot, throw in your pasta and cheese

sauce you made in your blender.

Throw it on the lowest heat and combine well.

(Refer to “Tips” if sauce thickens up too much)

Garnish with chives and you are ready to enjoy.

Calvin’s Tips
If sauce thickens up, the heat has been on for too long or too high.
Add in more milk and turn off the heat to create a creamier texture.
39
PB&J BANANA SMOOTHIE
310 cal • 45g P • 5g F • 23g C
Yield: 1 serving | Prep: 2 min | Cook: 0 min

Ingredients Instructions
1.5 scoop vanilla protein In a blender, throw in all your
powder ingredients.

120mL almond milk Blend.

50mL water Enjoy!

5 ice cubes

(60g) ⅕ frozen banana

12g PBfit

10-12g strawberry jelly

1g salt

Calvin’s Tips
Salt is the main ingredients. GOTTA ADD IT!

41
 SULUNGTANG
415 cal • 57g P • 17g F • 3g C
Yield: 1 serving | Prep: 5 min | Cook: 15-20 min

Ingredients Instructions
In a pot, boil water and put in your beef
1 container Korean bone
in for 10-60 minutes. Simmer on low.
broth from H-Mart
The longer, the more tender your beef
226g flank steak
will be.
salt
Once your beef is done, cut it into slices
black pepper or into bite sized pieces.

4 stalks green onion In a separate pot, pour Korean bone

broth in and bring it to a boil.

Add in salt and black pepper for taste.

Garnish with a lot spring onions and

you are ready to enjoy.

Calvin’s Tips
H-Mart also sells them in bags (you may need 2 of those). Adding 1 cup
of rice (160g) is about 210 calories extra along with 4g of protein.

43
 BIG MAC WRAPS
560 cal • 67g P • 23.6g F • 67g C
Yield: 1 serving | Prep: 5 min | Cook: 10-15 min

Ingredients Instructions
226g 96/4 lean ground Cook your beef and season with
beef salt, black pepper, onion powder,
and garlic powder.
1.5 Velveeta cheese
Chop up your lettuce and onions.
lettuce
On your warm protein tortilla
onion
wraps, evenly divide your beef,
pickles lay on half of a velveeta cheese,
lettuce, onions, and pickles.
3 protein tortilla wraps
(Mission or Xtreme Top it off with your Big Mac
Wellness Wraps) sauce.

Big Mac Sauce: 20g light Enjoy!

mayo, 1 tsp paprika, 5g
mustard, 10g sweet relish

Calvin’s Tips
Grocery stores also sell fat-free Kraft thousand island dressing if you
don’t want to make the Big Mac Sauce (you should make the sauce
though. It’s really good.)
45
 SNACK WRAPS
120 cal • 17g P • 6g F • 3g C
Yield: 3 serving | Prep: 5 min | Cook: 20 min

Ingredients
170g lightly breaded
chicken (if you want to
make it homemade, recipe
is on page 29
lettuce)
honey mustard, Bolthouse
ranch, or buffalo sauce
3 protein wraps (Mission
or Xtreme Wellness
wraps)
Instructions
Air fry chicken according to package
instructions.
Cut up the chicken when finished
cooking.
Assemble: wrap, lettuce, and
chicken.
Top it off with lower calorie ranch,
honey mustard, or buffalo sauce.
Wrap it up and enjoy!

Calvin’s Tips:
Just Bare nuggets or even Kirkland brand chicken nuggets are high in
protein and lower calorie!
You can use any protein wrap you’d like- Mission and Xtreme are only 50-60
calories each!
47
48
 CHICKEN CAPRESE SALAD
571 cal • 68g P • 24g F • 12g C
Yield: 1 serving | Prep: 5 min | Cook: 10 min

Ingredients Instructions
300g skinless chicken Cut up chicken thighs into bite sized
thighs pieces. Season with salt, black
pepper, and Italian seasoning.
10-15 cherry tomatoes
In a hot pan, spray some oil and sear
basil your chicken. Cook all the way
through.
Italian seasoning
In a mixing bowl, add in your chicken,
black pepper tomatoes, chopped basil, and
salt chopped mozzarella cheese.

Glaze with balsamic glaze and enjoy!

8g balsamic glaze

28g mozzarella cheese

(optional)

Calvin’s Tips:
Chicken can also be made in the airfryer at 290 for 10-12 minutes if you’d
rather not take out a pan. Italian seasoning can also be substituted by
Oregano.

49
50
 DANNON LIGHT + FIT
160 cal • 24g P • 0g F • 18g C
Yield: 2 serving | Prep: 0 min | Cook: 0 min

Ingredients Instructions
2 Dannon Light + Fit 2 of these guys are only 160 calories
Yogurt and 24g of protein. That’s easy
money.

Calvin’s Tips:
Add your favorite cereal or graham crackers for texture.

51