Calorie Management

SLEEP
STRESS

PROTEIN & FIBER

MINDFUL EATING

SMALLER PLATE &

LIQUID CALORIES
SMALLER PORTION SIZE

SNACK WISELY
 Chocolate Chip
Cookies

SERVINGS: 12 PREPPING TIME: 5 MIN COOKING TIME: 8 MIN

INGREDIENTS
16 tbsp all-purpose/plain
flour
8 tbsp Stevia or
granulated sweetener
1/2 tsp baking soda
4 tbsp applesauce
4 tsp olive oil or oil of
choice
1 tsp vanilla extract
40 g dark chocolate
chips
DIRECTIONS
1. Pre-heat oven to 180°C (356°F).
2. In a medium bowl, mix together the flour, Stevia
and baking soda.
3. Fold in the applesauce, vanilla and oil until fully
combined. Then fold in the chocolate chips.
4. Scoop the batter in 3 equal parts onto a
prepared baking tray and bake for 8 minutes.
5. Let the cookies cool on the tray for 5 minutes
before transferring to a cooling rack to cool
completely.
6. Optional: A sprinkle of sea salt makes a cookie
just that little bit better.

EQUIPMENT
Medium bowl
Spatula
Baking tray

NUTRITON INFO
Serving: 1 Cookie
Calories: 79kcal
Carbohydrates: 12g
Protein: 1.29g
Fat: 2.98g
 Blueberry
Muffins
These low calorie blueberry muffins are quick and
easy to make, coming together in under 15
minutes!
Prep Time : 5 minutes
Cook Time : 15 minutes
Servings : 12

Ingredients:
Procedure:
120 g all-purpose/plain flour*
100 g Stevia Pre-heat oven to 200°C (390°F).

2 tsp baking powder In a medium bowl, whisk the egg until light

2 eggs* and fluffy. Add in the milk, yogurt and vanilla

80 g low-fat yogurt* and whisk again until fully combined.
60 ml unsweetened almond milk* Sift in the flour and then add in the Stevia
0.5 tsp vanilla extract and baking powder. Whisk until combined.
100 g blueberries
Divide the batter evenly between 6
10 g oats
prepared fairy cake cases, add 3-5
Equipment: blueberries per muffin then top with a

sprinkle of oats.
Whisk
Bake for 10-15 minutes or until a toothpick
Medium Bowl
inserted into the center comes out clean.

Allow the muffins 5-10 minutes to cool before

enjoying!
Nutrition Facts:
Serving: 1 Muffin
Calories: 61kcal
Carbohydrates: 10.5g
Protein: 2.54g

Fat: 1.04g
 Gingerbread Cookies
24 servings Cook time:
8 minutes

INGREDIENTS
80 g plain/all-purpose flour
40 g brown sugar alternative or
granulated sweetener
¾ tsp baking powder
50 g unsweetened applesauce
1 tsp olive oil
½ tsp vanilla extract
Spice mix:
½ tsp ground cinnamon
¼ tsp ground ginger
¼ tsp ground mixed-spice
0 calorie icing:
40 g 0 calorie icing sugar
3-5 tsp water

DIRECTIONS
1. Pre-heat oven to 180°C (356°F).
2. In a medium bowl, mix together the cookie ingredients until a soft dough forms.
Place the dough onto a flat surface and sprinkle with a little flour.
3. Roll the dough out and cut the gingerbread men using a small cookie cutter
(6.5cm). This recipe will make 22-24 6.5cm gingerbread men. Alternatively, you
can make gingerbread cookies by forming small balls.
4. Transfer the gingerbread men to a baking tray lined with parchment paper.
Don't overcrowd the tray! Bake the cookies for 6-8 minutes and allow the
cookies to cool.
5. Make the icing by mixing together the 0 calorie icing sugar and water until
thick but pipe-able. Decorate the cookies and enjoy!

NUTRITION FACTS:
Serving: 1 Gingerbread man
Calories: 15kcal
Carbohydrates: 2.7g
Protein: 0.33g
Fat: 0.25g