ASIAN

COOKBOOK
45 ASIAN INSPIRED RECIPES!

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 Fighter Diet Cookbook
In this recipe book
FD BASIC:
Page Recipe
3 FD Latte/Mocha
3 Dunkin' Whey Postworkout
4 Oat Bran Crepes
4 Chocolate Pudding
5 Wheat Bran Bread 26 Shrimp Pancake
MEALS:
6 Coffee Oat Cereal
7 Mustard Chicken
7 Egg Salad
  8 Snap Peppers
9 Bean Bags
10 Chicken Bean Eggs
11 Egg Canopy
11 Egg Sandwich
12 Cashews & Sprouts
13 Bean Squash
14 Beef Burger
15 Okra Mince
16 Steamed Fish  37 Peanut Butter Bites
17 Spinach Red-Boats
18 'Char Kuey'
19 Curry Noodle
20 Almond Chicken-Colli
21 Turkey Sprouts
22 Ginger Beef with Wine
2
Page Recipe
23 Chicken Soup
23 Chives Omelette
24 Curry B.Noki
25 Okonomiyaki
27 Quinoa Egg-Bake
28 Hawaiian Pizza
29 Chicken Egg Muffin
DESSERTS:
30 Barley Mung-Bean
30 Crunchy Chocolate Yogurt
31 Choco-Almond Muffin
32 Vanilla Protein Muffin
33 Snow Muffin
33 Peanut Butter Crepes
34 Frozen Yogurt Sandwich
35 Yogurt Cones
36 Frost Bites
38 Tiramisu
39 Pavlova 
40 Moist Chocolate Birthday Cake
Simple, delicious home cooked recipes.
Happy Cooking!
 Fighter Diet Asian Cookbook

FD LATTE/MOCHA DUNKIN' WHEY-

24g FD whey (vanilla POSTWORKOUT
or chocolate) 1 scoop FD whey (90 kcals)
150ml room temperature water 26g rice cakes (100 kcals)
— Black coffee (hot) 250ml room temperature water
Latte:
1. Dissolve whey with room
1. Dissolve FD vanilla whey in room
temperature water.
temperature water.
2. Serve with rice cakes.
2. Warm up the whey in the microwave
for a few seconds. Just enough to
warm it a bit. Not too long or else the
whey will clump up.
3. Add black coffee. Ready to serve.

Mocha:
1. Same as the above but using
chocolate flavoured FD whey.

Calories: 190
Fat: 1g
Carbs: 26g
Protein: 19g

Calories: 90
Fat: 1g
Carbs: 4g
Protein: 17g

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 Fighter Diet Asian Cookbook

OAT BRAN CREPES CHOCOLATE PUDDING

4 pieces: Combine:
40g oat bran 25g oat bran
50g egg  260ml hot water
150 ml water 20g cocoa powder
1 tsp baking powder — Stevia 
— Stevia 1. Microwave for 5 minute on high mode.
1. Soak oat bran in 150 ml water for
about 15-30 mins. Then add:
2. Add baking powder, egg and stevia. 50g egg 
Mix well. 30g egg white
3. Heat up non stick pan, lightly spray 180ml hot water
calorie free oil and cook oat bran
mixture on low heat.  2. Stir well and microwave another
4. Flip to cook the top side. When both 5 minutes on high mode.
sides cooked, ready to serve. 3. Finally, add water and stevia to
the consistency and taste desired
and serve.

Calories: 224 Calories: 238

Fat: 8g Fat: 11g
Carbs: 28g Carbs: 21g
Protein: 13g Protein: 18g

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 Fighter Diet Asian Cookbook

WHEAT BRAN BREAD

8 pieces:
100g wheat bran
5g psyllium husk
11/2 tsp baking powder
50g egg 
100g egg whites 
5g chia seed
260ml water
— Stevia
— Vanilla extract
— Cinnamon

1. Mix all ingredients in a large

mixing bowl.
Calories: 338
2. Heat up non stick pan, lightly spray Fat: 9g
calorie free oil and spread half the Carbs: 66g
wheat bran mixture on the pan. Protein: 33g
3. Flatten out the mixture to about 1 cm 42.25 cals
thick and let it cook on low heat. per piece
4. When the bottom side is cooked, flip
to cook the top side. Divide into
4 pieces.
5. Ready to serve.

Repeat instructions to cook the

remaining half of the mixture.

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 Fighter Diet Asian Cookbook

COFFEE OAT CEREAL

20g oat bran
150ml hot water
24g vanilla FD whey
100ml room temperature water
10g chia seed
10g ground flaxseed
— Black coffee

1. Cook oat bran in 150ml hot water

in the microwave on high for a few
minutes until or until the oat bran
is soft.
2. Dissolve FD vanilla whey separately in
100ml room temperature water and
warm it up in microwave on high for
few seconds. Not too long otherwise
the whey will clump up.
3. Mix in chia, ground flaxseed and
black coffee.
4. Slowly combine the soft oat bran
and serve.

Optional:  Calories: 220

You can add as much black coffee Fat: 6g
as you like. Carbs: 20g
Protein: 23g
You can add stevia if needed.

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 Fighter Diet Asian Cookbook

MUSTARD CHICKEN EGG SALAD

150g chicken breast Combine:
8g fresh ginger sliced  50g egg (1 egg)
100ml hot water 120g egg whites
— Salt (4 eggs without yolk)
454g cabbage (washed and cut) 500g lettuce
— French mustard — Balsamic vinegar
— Stevia
1. Hard boil 5 eggs.
1. Combine chicken, ginger, a pinch of
2. Allow to cool.
salt and water. Steam for 25 minutes.
3. Remove egg shell and 4 yolks.
2. Then shred the cooked chicken.
4. Combine the eggs and lettuce and a
3. Microwave the cabbage for 10
splash of balsamic vinegar. 
minutes on high. 
5. Ready to serve.
4. Then add shredded chicken breast
and top with mustard and stevia.

Calories: 295 Calories: 197

Fat: 2g Fat: 6g
Carbs: 26g Carbs: 13g
Protein: 41g Protein: 26g

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 Fighter Diet Asian Cookbook

SNAP PEPPERS
Combine:
150g chicken breast
(raw, washed and sliced)
400g snap beans (washed)
200g red bell pepper
(washed and cut)
5g coconut oil
50-60ml hot water 
— Salt
— Pepper
— Braggs Aminos
1. Marinate chicken with salt and pepper.
2. Heat pan, add coconut oil and
marinated chicken. Sauté until chicken
is cooked.
3. Then add snap beans, bell peppers
and hot water. Sauté to cook evenly. 
4. Add a splash of Braggs Aminos or Calories: 381
spices of your choice. Continue to Fat: 8g
sauté and allow water to reduce. Carbs: 37g
Protein: 44g
5. Ready to serve.

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 Fighter Diet Asian Cookbook

BEAN BAGS
Combine:
180g green beans
50g egg
120g egg whites
100ml hot water
— Salt 
— Pepper

1. Wash and chop green beans.

2. Mix the egg whites and egg in a bowl
and lightly beat it to break the yolk.
3. Heat up pan and add hot water and
green bean. Fry with water and allow
to simmer till green bean is cook.
Add water if necessary. Add salt
and pepper or other spices to your
desired taste. 
4. When green bean is cooked, drain
remaining water if any and put aside.
Calories: 199
5. Spray non stick pan with calorie free Fat: 5g
oil and cook the eggs omelette style on Carbs: 14g
low heat. Protein: 22g

6. When the eggs are cooked at the

bottom but slightly wet on the top,
gently spread the cooked green beans
evenly on top and flip the omelette into
half and tuck the sides.
7. Ready to serve.

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 Fighter Diet Asian Cookbook

CHICKEN BEAN EGGS

1000g green beans
(washed and cut)
300g chicken breast
50g egg
200g egg whites
8g Ginger sliced
— Hot water
— Salt
— Pepper
— Spices

1. Combine chicken, 100ml hot water, 6. When beans are cooked, drain any
ginger and 1 pinch of salt and steam remaining water and put beans aside.
for 25 minutes. Then, shred the
7. Combine the shredded chicken,
cooked chicken breast and put aside.
scrambled eggs and green beans.
2. Mix egg and egg whites and beat
to mix.
You can also portion the meal to have
3. Heat pan and spray with calorie
throughout the day, if the volume is too
free oil. 
much for one sitting.
4. Add eggs, cook scrambled style
and put aside.
Calories: 874
5. Add hot water and green beans in Fat: 11g
pan and sauté. Add salt and pepper Carbs: 71g
or any spices you like. Protein: 116g

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 Fighter Diet Asian Cookbook

EGG CANOPY EGG SANDWICH

— FD oat bran crepes — FD wheat bread
(Refer to page 4 (Refer to page 5
on how to make.) on how to make.
50g egg (1 egg) Use half the mixture.)
120g egg white 100g egg whites
(4 eggs without yolk) 50g egg

1. Hard boil 5 eggs. 1. Mix eggs in a bowl and lightly

2. Allow to cool and peel eggs. beat eggs.
3. Remove 4 yolks. 2. Heat up non stick pan and lightly spray
calorie free oil.
4. Chop the eggs into small pieces.
3. Cook eggs on pan and serve with
5. Wrap the eggs with the FD oat bran FD wheat bread.
crepes and serve. 

Calories: 356 Calories: 291

Fat: 13g Fat: 9g
Carbs: 30g Carbs: 34g
Protein: 32g Protein: 33g

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 Fighter Diet Asian Cookbook

CASHEWS & SPROUTS

150g turkey mince
700g eggplant (washed and
cut into bite size)
200g bean sprouts (washed)
10g cashews
5g coconut oil
100ml hot water 
— Braggs Aminos
— Salt
— Pepper

1. Marinate turkey mince in a bowl with

salt and pepper.
2. Heat up non stick pan.
3. Add coconut oil and marinated mince
and sauté till brown.
4. Add eggplant and hot water and saute
to cook evenly. 8. Sauté until bean sprouts cooked
evenly and plate the dish.
5. Add about 2 tablespoon Braggs
Aminos and continue to sauté. You 9. Add cashews on top and ready
can add any spices of your choice to serve.
here.
6. If water dries up before eggplant is Calories: 494
Fat: 12g
cooked, you can add more hot water. Carbs: 48g
7. When eggplant almost done, add bean Protein: 48g
sprouts.

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 Fighter Diet Asian Cookbook

BEAN SQUASH
400g green beans (wash, cut)
150g chicken breast
(raw, diced)
200g butternut squash (diced)
— Salt
— Pepper
— Spices

1. Marinate chicken with salt and pepper. 

2. Heat pan and lightly spray with calorie
free oil. Cook chicken breast on pan.
3. Then add green beans and 100ml hot Calories: 422.41
water. Sauté to cook evenly. Add a bit Fat: 5.01g
of salt and pepper or any spices Carbs: 51.26g
Protein: 43.07g
you like.
4. Continue to sauté untill green beans
are cooked. If it gets too dry and beans
are not cooked yet, you can add hot
water bit by bit.
5. For the squash, you can choose to
steam it for 5 minutes and serve
together with the cooked chicken and
beans or you can cook it in the pan
with the green beans and chicken.

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 Fighter Diet Asian Cookbook

BEEF BURGER
120g lean minced beef 
50g egg
30g egg white
60g fat free yogurt 
— FD wheat bread
— Lettuce
— Cucumber 
— Salt
— Pepper

For the beef pattie: Put your burger together:

1. Combine minced beef, salt, pepper Place the below ingredients in between
and egg whites. Mix well. your FD wheat bread and serve.
2. Heat up nonstick pan and spray with • cooked beef pattie, 
calorie free oil. Flatten mince pattie on
the pan to about 1 cm thick. • sunny side egg, 
3. Flip to cook both sides and then • a few lettuce leaves,
put aside. • a few slices of cucumber,
4. Cook the egg sunny side up without • 60g non fat yogurt 
breaking the yolk and put aside.

Refer to page 5 on how to make FD Calories: 448

wheat bread. Use half of the mixture. Fat: 15g
Carbs: 36g
Protein: 57g

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 Fighter Diet Asian Cookbook

OKRA MINCE
454g okra 
150g turkey mince
5g coconut oil
10g garlic finely chopped
50ml hot water
— Braggs Aminos
— Salt
— Pepper

1. Wash and chop okra. Remove the

head at the top.
2. Marinate raw turkey mince with salt
and pepper and mix well.
Calories: 372
3. Heat non stick pan and add coconut Fat: 7g
oil, garlic and turkey mince.  Carbs: 37g
Protein: 48g
4. Sauté on high heat for a minute.
Then add okra, water, Braggs Aminos
and pepper. (You may add any spices
you like at this point too).
5, Continue to sauté till okra cooked and
water reduced. 
5. Ready to serve.

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 Fighter Diet Asian Cookbook

STEAMED FISH
454g Green Beans
282g Grouper fish
Seasoning for fish:
10g non fat yogurt 
3g sesame oil 
— salt
1 onion sliced 
Sauce for topping:
20g braggs aminos 
5g sesame oil
5g finely chopped garlic
5. Add the remaining sauce ingredients
15g grated ginger
and bring to boil; then set aside in
5g scallions a bowl.
20ml water
6. Place the fish in the steamer and
— stevia steam for 10 minutes.
— salt 7. Steam the green beans in a different
— White pepper tray in the steamer. 
8. When fish and green beans are
1. Rinse the raw fish with water to cooked, plate them and pour sauce
clean it. topping on top.
2. Marinate the raw fish with the 9. Ready to serve. You may wish to add
seasoning and allow to marinate spices of your choice.
for 10 minutes.
3. While waiting, make the sauce for
topping. Calories: 450
Fat: 11g
4. Heat up the pan and lightly spray Carbs: 36g
calorie free oil. Sauté the garlic Protein: 49g
and ginger till golden.

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 Fighter Diet Asian Cookbook

SPINACH RED-BOATS
400g red bell pepper
350g spinach
150g turkey minced
100g egg whites
50g egg
— Salt
— Pepper
10ml Water
Sauce:
5g sesame oil
— Braggs Aminos
— Stevia
— pepper
Optional Garnish: 4. Wash spinach and steam for 5 mins
and put aside.
— chopped coriander
— scallion 5. Combine sauce ingredients in a bowl
and set aside.
— chillies
— sesame seeds 6. After the meat is cooked, plate the
spinach and stuffed bell pepper boat
on a plate. Garnish and serve with
1. Combine minced turkey, egg whites, sauce on side.
egg, water, salt and pepper in a bowl
and mix well.
2. Wash red bell peppers. Cut the top Calories: 524
off and remove seeds inside. Fat: 13g
Carbs: 33g
3. Put the mince filling into the bell Protein: 68g
peppers and place in the steamer
to steam for 30-35 minutes.

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 Fighter Diet Asian Cookbook

'CHAR KUEY'
150g chicken breast
(wash and sliced)
700g eggplant (washed
and cut into bite size)
200g bean sprouts (washed)
50g egg
5 g coconut oil
100ml hot water 
— Braggs Aminos
— Salt 
— Pepper

1. Marinate chicken in a bowl with salt 5. When eggplant almost done, add bean
and pepper. sprouts.
2. Heat up non stick pan. Add coconut 6. Sauté until bean sprouts cooked evenly
oil and chicken breast and sauté and plate the dish.
till brown. 7. Cook one egg, sunny side up and serve
3. Add eggplant and hot water and sauté with the dish. 
to cook evenly.
4. Add about 2 tablespoon Braggs Calories: 507
Aminos and sauté to make sure Fat: 12g
Carbs: 46g
eggplant cooks evenly. (You may Protein: 52g
wish to add salt or any spices of
your choice here.)

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 Fighter Diet Asian Cookbook

CURRY NOODLE
1 pack miracle noodle
15g curry powder
200g Shiitake mushroom
(sliced)
400g green bean
(washed and cut)
150g chicken breast
(raw, sliced)
90g egg whites 
5g coconut oil
180ml hot water
— salt 

1. Marinate raw chicken with 7. Add some salt and continue to saute
curry powder. to cook evenly. 
2. Drain noodles from pack. Rinse 8. You may add more hot water if you
noodles with water using a strainer. prefer more soup. You may also add
3. Soak noodles in hot water and a additional spices of your choice.
pinch of salt for a few minutes and 9. When veggies are almost cooked, add
drain water. egg whites and allow to simmer till
4. Heat pan, add coconut oil and eggs cooked. 
marinated chicken breast. 10. Ready to serve.
5. Sauté for a few minutes.
6. Add green beans, mushroom and Calories: 473
Fat: 9g
hot water and sauté to cook evenly. Carbs: 42g
Protein: 57g

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 Fighter Diet Asian Cookbook

ALMOND
CHICKEN-COLLI
150g chicken breast
400g broccoli
(washed and cut)
20g almond nuts
5g olive oil
8g fresh ginger slice
— salt 
— hot water 

1. Combine chicken breast, ginger, a

pinch of salt and 100ml hot water
and steam for 25 minutes. 
Almond sauce:
2. Then add the broccoli and steam for
1. Grind the almond nut until sticky
another 5 minutes. Plate the broccoli.
consistency.
3. Shred the cooked chicken and plate it
2. Add olive oil and a bit of salt and stir to
with the broccoli.
mix well.
4. Use the remaining 'chicken soup stock'
3. Slowly add bit by bit the chicken soup
for making the almond sauce.
stock while stirring. 
4. Stop once you get a runny consistency.
5. Pour the almond sauce into the
chicken broccoli dish.
6. Ready to serve.

Calories: 498
Fat: 17.9g
Carbs: 30.4g
Protein: 50.2g

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 Fighter Diet Asian Cookbook

TURKEY SPROUTS
150g turkey mince
100g chives (washed and chopped
into one inch length)
500g bean sprouts (washed)
5g garlic (finely chopped)
5g coconut oil
50ml hot water 
— Braggs Aminos
— salt 
— pepper
1. Marinate turkey mince with salt
and pepper.
2. Heat pan, add coconut oil, garlic
and marinated turkey mince. 
3. Sauté until brown.
4. Add bean sprouts, chives, hot
water and sauté to cook evenly.
5. Then add about 1 tablespoon Calories: 314
Fat: 7g
Braggs Aminos, salt or any spices Carbs: 17g
that you like. Protein: 45g
7. Sauté until cooked. 
8. Ready to serve.

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 Fighter Diet Asian Cookbook

GINGER BEEF
WITH WINE
200g sliced lean beef
454g spinach
20g ginger sliced 
5g coconut oil
10ml Red wine 
Braggs Aminos 
60ml water
— salt 
1. Marinate sliced raw beef with one
tablespoon Braggs Aminos and
one tablespoon of red wine.
2. Heat non stick pan.
3. Add coconut oil and ginger and sauté Calories: 435
Fat: 14g
for 2 minutes. Carbs: 17g
4. Add beef and sauté another Protein: 60g
2-3 minutes.
5. Add spinach, salt, water, Braggs
aminos and remaining red wine.
(You may add other spices you like
at this point)
6. Sauté till spinach until cooked.
7. Ready to serve.

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 Fighter Diet Asian Cookbook

CHICKEN SOUP CHIVES OMELETTE

150g chicken breast 100g egg whites
8g ginger 50g egg 
100ml hot water 20g chives
1 star anise (optional) (washed and chopped)
1 pinch salt — salt
— pepper
1. Combine the above and steam for
20-25 minutes 1. Combine all the ingredients in a
2. Then add 454g cabbage (washed and bowl and mix well.
cut) and steam for another 20 mins.  2. Heat pan and spray calorie free oil.
3. Remove ginger and star anise.  3. Cook omelette on both sides on
4. Ready to serve  low heat.
4. Ready to serve
Optional: Serve with FD wheatbread.

Calories: 295 Calories: 128

Fat: 2g Fat: 5g
Carbs: 26g Carbs: 2g
Protein: 41g Protein: 18g

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 Fighter Diet Asian Cookbook

CURRY B.NOKI
600g broccoli 
200g red bell peppers 
200g enoki mushroom
150g chicken breast 
5g coconut oil
12g Curry powder
200ml hot water
40g non fat yogurt 
— Braggs Apple Cider Vinegar
— salt
— Stevia

Prep:
• Wash chicken breast and slice it.
• Wash and cut broccoli and
bell peppers. 5. Add the enoki and continue to saute so
the veggies cook evenly.
• Remove the root end of the
enoki and wash the remaining.  6. Allow to simmer on low heat till your
veggies are cooked. You can add more
hot water if necessary.
1. Marinate the chicken breast with 7. Plate the dish into a big bowl.
curry powder.
8. Add yogurt, stevia and Braggs Apple
2. Heat non stick pan, add coconut oil Cider Vinegar according to your taste.
and marinated chicken. Sauté for a
few minutes. 9. Mix well and serve.
3. Add broccoli, bell peppers, hot water
Calories: 601
and salt.  Fat: 10g
4. Continue to saute for a few minutes so Carbs: 66g
Protein: 63g
the veggies cook evenly. 

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250g cabbage (wash and cut)

OKONOMIYAKI  Microwave cabbage for 5 minutes
40g squid and put aside.
5g garlic
Batter:
— salt
50g wheat bran
— pepper
50g egg
Combine all above to marinate squid.
30g egg white
Almond sauce: 2g psyllium husk
20g almond nut, grinded 1 tbsp vanilla extract
till sticky consistency 1 tsp baking powder
5g olive oil — Stevia
Salt 80ml water
5-8 tsp hot water depending on 50g cooked cabbage
the consistency you like. (from earlier)
Combine almond sauce ingredients and Combine all the batter ingredients
add hot water bit by bit while stirring above and mix well.
until you get the consistency you like.
1. Heat non stick pan and spray calorie
free oil. 
2. Flatten the batter to about 1 cm thick
on the pan.
3. Then place the marinated squid on top
of the flatten batter and lightly press
the squid into the batter. 
4. Cook on low heat and flip the batter to
cook the top side. 
5. When both sides are cooked, plate it
Calories: 479
and serve with almond sauce and the
Fat: 22g remaining cooked cabbage.
Carbs: 54g
Protein: 31g

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SHRIMP PANCAKE
Batter:
40g oat bran
50g egg
120ml water
1 tsp baking powder
— Stevia
— salt
10g scallions cut into
one inch length pieces
50g shrimp (deveined)

Optional sauce: 1. Soak 40g oat bran in 120ml water

2 tbsp Braggs Aminos
1 tsp Braggs Apple Cider Vinegar
1 tbsp water
5g sesame oil
3g chopped scallions
— Stevia, red pepper flakes,
sesame seed, chives and
black pepper
for about 45 minutes.
2. Combine all the ingredients in the
batter and mix well.
3. Heat nonstick pan and spray
calorie free oil.
4. Cook the batter on low heat on
both sides.
5. Ready to serve.

Calories: 321
Fat: 13g
Carbs: 28g
Protein: 25g

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QUINOA EGG BAKE

50g egg
120g egg white
5g garlic (chopped finely)
1/2 tsp fresh thyme
24g FD Vanilla Whey
100ml water
— salt
— pepper
50g quinoa
100g spinach

Topping:
10g fat free cheese

1. Combine all the ingredients in a 6. Take foil off and sprinkle cheese on top.
large bowl and mix well. 7. Bake in oven for another 10-15
2. Spray baking dish with calorie free oil minutes, 250 degrees or until top is
and pour the mixture into the dish. golden.
3. Shake it a bit to help the quinoa settle 8. Ready to serve.
at the bottom to form a nice crust.
4. Cover the baking dish with aluminium
Calories: 451
foil to avoid the top to brown too much. Fat: 9g
5. Bake in oven for 40 minutes, 250 Carbs: 44g
degrees. Protein: 42g

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HAWAIIAN PIZZA
Crust:
400g cauliflower (grated)
50g egg
10g fat free cheese
— salt 
— pepper
Topping:
15g Concentrated tomato paste
10g garlic (finely chopped)
10g fat free cheese
15g red bell pepper
(washed and chopped)
2g chives 5. Spread the cauliflower dough onto
50g chicken breast the baking paper and flatten it.
(Approximately 9 inch round)
(steamed, shredded)
10g pineapple  6. Lightly spray the top with calorie free
oil and bake in oven 20 minutes,
1. Microwave cauliflower for 8 minutes 250 degrees or until golden.
on high or until soft. 7. Then spread tomato sauce on crust
2. Allow to cool and then place the and add all the ingredients for
cauliflower in muslin cloth and the topping.
squeeze extra moisture out. 8. Bake in oven for another 10 minutes,
3. Place the cauliflower in a large bowl 250 degrees.
and add in egg, salt, pepper and 10g 9. Ready to serve.
grated fat free cheese. Mix well.
4. Line a baking tray with baking paper Calories: 299
and spray lightly with calorie free oil. Fat: 7g
Carbs: 30g
Protein: 29g

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CHICKEN EGG MUFFIN

Makes 5 muffins:
50g chicken breast
(steamed, shredded)
2 pcs FD wheat bran bread
(refer page 5 for
how to make it)
100g eggs
90g egg whites
— chives
— salt 
— pepper

1. Cut wheat bread into circles to fit the

base of muffin tray.
Calories: 326
2. Spray muffin tray with calorie free oil. Fat: 13g
3. Place the wheat bread circles into the Carbs: 18g
Protein: 42g
muffin tray as a muffin base.
4. Then add the shredded chicken
breast, egg, chives, salt and pepper
on top.
5. Bake in oven 20 minutes
at 180 degrees.
6. Ready to serve.

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BARLEY MUNG BEAN CRUNCHY CHOCOLATE

10g barley YOGURT
10g mung bean 170g fat free yogurt 
410ml water 5g Cocoa powder
1 Pandan leaf 5g cacao nibs
— Stevia — cinnamon 
1. Add barley, mung bean and pandan — Stevia
leaf into 410 ml water. 1. Combine the ingredients above
2. Boil with low heat for 30-45 minutes and serve.
or until the beans blister.
3. Remove pandan leaf.
4. Add stevia and ready to serve.

*The other garnish in the picture is not edible.

Only for decoration purposes.

Calories: 72 Calories: 147

Fat: 1g Fat: 3g
Carbs: 13g Carbs: 11g
Protein: 4g Protein: 18g

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CHOCO-ALMOND
MUFFIN
Makes 6 muffins:
50g oat bran 
1 full egg; 50g 
1 egg white; 30g 
1 tsp baking powder
1/2

5g cocoa powder 
— Stevia 
120ml warm water 

Topping: 
15g cocoa powder 
10g almond 
— Stevia For topping:
— hot water 1. Add cocoa powder and stevia. Then
For muffin: slowly add hot water bit by bit and stir
to get a thick consistency.
1. Warm oven to 175 degrees.
2. Use a chopstick to make a small hole
2. Add all muffin ingredient together in a in the centre of the muffin.
bowl and stir to mix well into a batter.
3. Slowly use a spoon to put the
3. Spray muffin tray with calorie free chocolate syrup on top of muffin.
oil spray.
4. Place the almond on top of the muffin.
4. Portion out batter into muffin tray.
5. Ready to serve.
5. Put into oven for 20 Minutes or until
fork test comes out dry.
Calories: 426
Fat: 15g
Carbs: 47g
Protein: 23g

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 Fighter Diet Asian Cookbook

VANILLA PROTEIN
MUFFIN
50g oat bran
24g FD vanilla whey
11/2 tsp baking powder
50g egg
60g egg whites
— Stevia
— cinnamon (optional)
40-50ml warm water

1. Add all ingredients together and

mix well.
2. Then, bake for 10-20 mins at
170 degrees or till fork test is dry.
Add chocolate syrup and almond
on top.

Calories: 443
Choco syrup:  Fat: 13g
10g cocoa powder Carbs: 41g
Protein: 41g
— Stevia
— a bit hot water
(just enough to mix into
thick consistency)

5g almond for topping.

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 Fighter Diet Asian Cookbook

SNOW MUFFIN PEANUT BUTTER

Makes 5 muffins: CREPES
50g oat bran — FD oat bran crepes
50g egg (refer page 4 for
30g egg white  how to make it)
2 tsp baking powder 15g old fashion peanut butter 
10g cocoa powder  1. Spread the peanut butter on the
— Stevia  crepes and roll the crepes. 
120ml water  2. Ready to serve.
1. Add all ingredient above together in a
bowl and stir to mix well.
2. Spray muffin tray with calorie free oil.
3. Warm oven to 170 degrees
4. Fill muffin tray with muffin batter.
5. Bake in oven for 20 Minutes or until
fork test comes out dry.
6. Add stevia on top and ready to serve.

Calories: 306 Calories: 316

Fat: 10.12g Fat: 16g
Carbs: 40.04g Carbs: 32g
Protein: 20.01g Protein: 16g

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 Fighter Diet Asian Cookbook

FROZEN YOGURT
SANDWICH
1 pc FD wheat bran bread
(refer page 5 for
how to make it)
170g fat free yogurt
10g cocoa powder
5g almond chopped 
— cinnamon
— Stevia
1. Divide the yogurt into two. Add 1-2g
cocoa powder into one of them. 
2. Freeze both in freezer for 1-2 hours or
until slightly frozen but not rock solid.
3. Scoop the frozen yogurt and place
onto a piece of FD wheat bran bread.

Chocolate syrup:
Calories: 443
1. Add hot water bit by bit into 5g cocoa Fat: 13g
powder while stirring until you get a Carbs: 41g
thick consistency. Protein: 41g

Serve with toppings:

almond, cocoa powder, cinnamon,
chocolate syrup, stevia

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 Fighter Diet Asian Cookbook

YOGURT CONES
Makes 4 pieces:
4 pcs FD oat bran crepes
(refer page 4 for
how to make it)
100g fat free yogurt
5g almond
5g cocoa powder
— cinnamon
— Stevia
— hot water
24g strawberries sliced

Chocolate syrup:
1. Add stevia into the cocoa powder.
2. Then add hot water bit by bit as
you stir and mix until you reach a
thick consistency.
Calories: 335
Fat: 11g
Cones: Carbs: 37g
1. Roll crepes into a cone and use Protein: 25g
toothpicks to hold the cone in place. 
2. Add stevia into yogurt. 
3. Then add yogurt and strawberries into
the cone.
4. Serve with chocolate syrup, cinnamon,
cocoa powder, almond and stevia.

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 Fighter Diet Asian Cookbook

FROST BITES
170g fat free yogurt
10g cocoa powder
5g flaxseed grounded
5g almond nut chopped 
— Stevia
— hot water
1. Divide yogurt into half. 
2. Add 2g cocoa powder into one half
and mix well.
3. Put both into freezer and freeze for
1-2 hours or until slightly frozen only.

Choco syrup: 
Calories: 186
1. Add stevia into cocoa powder. Then
Fat: 6g
add hot water bit by bit and stir to mix Carbs: 14g
until you get a thick consistency. Protein: 21g

For bites: 
1. When yogurt is slightly frozen, roll the
yogurt into small frozen balls.
2. Serve with chocolate syrup, ground
flaxseed, cocoa powder, almonds
and Stevia.

36
 Fighter Diet Asian Cookbook

PEANUT BUTTER BITES

Muffin batter (makes 20 pieces):
50g oat bran
50g egg
30g egg whites
10g cocoa powder
120ml water
1 tsp baking powder
1-2g Stevia 

Topping: 
15g peanut butter 
10g cacao nibs
1g Cocoa powder
— Cinnamon
— Stevia
1. Combine all the ingredients for muffin
batter and mix well. Calories: 464
Fat: 23g
2. Spray muffin tray with calorie free oil. Carbs: 47g
Protein: 23g
3. Fill muffin tray with batter and bake
for 20 minutes at 175 degrees.
4. Remove muffin from tray and
plate them.
5. Use a chopstick to make small holes in
the middle of the muffin and fill it with
peanut butter. Serve with toppings. 

37
 Fighter Diet Asian Cookbook

TIRAMISU
Makes 6 muffins:
170g non fat Greek yogurt
20g cocoa powder
5g cacao nibs 
10g almond nut (chopped)
2 pcs FD wheat bread
(refer page 5 for
how to make it)
— cinnamon
— Stevia
— black coffee

Put some cocoa powder aside for

the topping. For the tiramisu:
1. Put the ingredients together by
Chocolate syrup:  layering a dessert glass with:
1. Mix the remaining cocoa powder with chocolate syrup, coffee bread, yogurt,
Stevia and a bit of hot water and stir chocolate syrup, coffee bread, chopped
to get a sticky consistency. almond nuts, yogurt.
Frozen chocolate:  2. Top it with cocoa powder, Stevia,
1. Drizzle some chocolate syrup on cinnamon, chopped almonds, cacao
baking paper and put it in the freezer. nibs and frozen chocolate.
Coffee bread:  3. Spread some yogurt on the remaining
1. Soak the wheatbread in black coffee. coffee bread and top with cocoa
powder, cinnamon, chopped almond
and stevia.
4. Ready to serve.
Calories: 336
Fat: 12g
Carbs: 30g
Protein: 31g

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 Fighter Diet Asian Cookbook

PAVLOVA
120g egg whites
2 tsp Stevia
1 tsp vanilla extract
Toppings:
100g fat free yogurt 
24g strawberries sliced 
10g blueberries 
— Stevia

1. Beat the egg white till fluffy.

2. Add stevia, vanilla extract and continue
to beat eggs till glossy.
3. Line baking tray with baking paper.
4. Spread the egg fluff on the baking Calories: 135.28
paper and spread it out creating a Fat: 0g
small dip in the middle. Carbs: 7g
Protein: 23g
5. Bake in oven for 1 hour at
150 degrees.
6. Turn off the oven and allow to cool
in the oven.
7. Add yogurt, strawberries, blueberries
and stevia on top. (Or you can skip
toppings and just add stevia on top.)
8. Ready to serve.

39
 Fighter Diet Asian Cookbook

MOIST CHOCOLATE
BIRTHDAY CAKE
Cake batter:
50g oat bran
50g egg
60g egg white
20g cocoa powder
1 tsp baking powder 
— Stevia
60ml water 

1. Combine all the ingredients for cake

batter and mix well.
2. Line a cake tin with baking paper and
lightly spray baking paper with calorie
free oil.
3. Pour cake batter into cake tin.
4. Bake in oven for 20-25 minutes at
175 degrees.
Toppings:
5g almonds chopped
1. When cake is done baking, plate it,
pour chocolate syrup on top, sprinkle
chopped almonds and stevia on top.
2. Ready to serve.

Chocolate syrup: Calories: 423

Fat: 18g
15g cocoa powder Carbs: 42g
— Stevia Protein: 29g

— hot water
1. Add Stevia into cocoa powder and
add hot water bit by bit while stirring
till you get a sticky but slightly runny
consistency.

40

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 Fighter Diet Cookbook
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42
 FIGHTER DIET™

Fighter Diet Asian Cookbook

I hope you enjoy this

eBook! Use a journal
to keep track of your
progress. Go hard, get
buff and have FUN!

FIGHTER DIET, INC. ®

Pauline Nordin
www.fighterdiet.com

43