from binge

to balance

AN EMPOWERING GUIDE TO FINDING

BALANCE WITH FOOD AND YOUR BODY

empoweronlinecoaching.com
contents
1 are you ready?
1 flexible dieting
2 how does it work?
3 what does it mean?
5 what is binge eating?
5 basic overeating vs. binge eating disorder
8 binge-restrict cycle
9 let’s have a closer look
10 let’s break it down
12 how to stop the binge-restrict cycle
12 reflect and accept
13 identify your triggers
13 eat the next meal
13 plan ahead
14 stay hydrated
14 cut out the cardio
15 create daily habits
15 have a management strategy
15 create accountability
16 include all foods
19 re-evaluate your approach to dieting
21 avoid the all or nothing approach
23 show yourself compassion
25 the Empower approach
28 Empower recipes
28 fakeaway zinger burger
29 fakeaway ginger chicken udon
30 fakeaway cheese burger
31 bbq chicken pizza wraps
32 jerk chicken pasta
33 biscoff sushi rolls
34 biscoff and strawberry french toast
35 lotus biscoff cheesecake
are you ready?
Ladies, welcome to Empower’s guide on how to banish

the binge and restore balance back into your life! We

are so excited to be bringing this guide to you and we

hope that the following pages can help to empower you

all to finally say "bye binge" and "hello happiness"!

Gone are the days of inconsistent eating, we want to

help to show you how to leave the over-restriction in the

past to then be able to avoid the uncontrollable over

indulgence, and the inevitable repeated cycle that it

follows! We’ve been there - we know what it’s like and

how lonely of a place it can feel, but that’s why we know

how to help…

So what are we aiming for here? Well, we want to first

talk to you about flexible dieting which is our favourite

‘diet’ of them all, because guess what?! ALL FOODS FIT!

page 1
 flexible dieting
Flexible dieting, also known as IIFYM (if it fits your macros), is

a type of diet that doesn't involve cutting out any particular

foods or food groups. Unlike some diets, no foods are off-

limits as there are no 'good' and 'bad' foods - all food is fuel,

you just need to find the perfect balance! And it’s a great

tool because everyone can use it no matter what their goal

is - losing weight in a calorie deficit, maintaining weight with

calorie maintenance, or gaining weight in a calorie surplus.

Flexible 'dieting' is a lifestyle rather than just a diet, which is

why it is a much more sustainable option! Most diets are

restrictive, boringly bland and don't actually teach you

anything about food. But by adopting a flexible approach to

your nutrition, spending some time understanding the basics

of nutrition, and spending some time tracking your food, you

will gain a plethora of knowledge about which foods provide

you with the most nutrients, which foods are more calorie

dense and which foods are abundant in certain macros

such as protein, carbs, fibre and fats.

how does it work?

To get started with a flexible dieting approach, you need to

work out the optimal intake vs outtake for you, your lifestyle

and your goals -

1. Calculate your TDEE (total daily energy expenditure) based

on your current weight and exercise

2. Calculate your macros in ratios that help you reach your

desired goal
3. Track your food intake and try to meet your daily TDEE and

macro limits
There are three main macros: protein, fat, and carbohydrate.

page 2
One gram of each macro has a calorie value:
1 gram of protein = 4 Calories
1 gram of carbohydrate = 4 Calories
1 gram of fat = 9 Calories
Rather than fixed calorie counting (e.g., eating 2000 calories

a day), flexible dieting tracks macronutrients.

So for example, 2000 calories per day may comprise 150 g

protein, 80 g fat, and 170 g carbohydrate.

This mix of tracking macro-nutrients influences body

composition, fuels workouts, and manages hunger.

what does it mean?

Flexible dieting is based on the idea that there are no

miracle weight loss foods. A flexible approach means no

“good” or “bad” foods – just macro ratios.

So take these two foods as an example - one is traditionally

seen as “bad,” and one is “good.”

McGrilled Chicken Burger OR Brown Rice and Tuna

25g Protein 25g Protein
33g Carbohydrate
33g Carbohydrate 15g Fat
15g Fat

Both are the same macros and will achieve the same results

in your body composition. Let's remember, when food enters

your stomach, your body isn’t thinking, “healthy or

unhealthy?”, it is simply just breaking down the food and

processing the macronutrients.

Flexible dieting allows you to eat whatever you want so long

as you hit your macro goals. It's as simple as that!

page 3
The best part about flexible dieting is that you can adhere to

this lifestyle long term because you are ENJOYING the foods

you are eating and therefore don't feel restricted, whilst still

seeing results by eating your favourite foods, and THIS is how

you beat the binge; you no longer feel so hungry because

you’ve been eating too little, you no longer have unignorable

cravings because you’ve been denying yourself the foods you

actually like to eat, and you eat balanced and enjoyable meals

that contain your favourite foods every single day!

THIS is what we’re striving for - we are striving for a non-

restrictive, all foods fit approach to day to day life! As soon as

you start to open yourself up to the concept that you CAN eat

bread, chocolate, pasta, sugar, or whatever foods you normally

avoid, every day and still make progress (probably more

progress!), then you're already halfway there on your journey

to beat the binge!

page 4
what is binge eating?
Binge eating is typically characterised by frequent

episodes of excessive eating that are accompanied by

a loss of self-control and feelings of guilt and shame.

Unlike other eating disorders like anorexia and bulimia,

binge eating disorder is still fairly newly recognised.

However, it is still a serious disorder that can require

professional treatment and counselling/therapy to

recover.

*Please note, this guide is not the equivalent to

professional treatment and we know that this may not

be enough alone to help you to to fully recover from

binge eating! But we hope that by sharing our insights

and tips that have helped lots of our own clients to

overcome their binge eating, this may also be a helpful

tool for you too!

basic overeating vs.

binge eating disorder

Now it’s really important to distinguish between an

occasional habit of overeating or indulgence, vs. the

disorder. Some people might binge eat or overeat

periodically, maybe because of a special event or party;

Christmas is a great example, there’s so much food and

temptation around that we often eat with our eyes

instead of our stomach, and consume a lot more food

than normal. Or perhaps you are having a lazy weekend,

and you just decide to order a takeaway rather than

cook and consume a whole tub of Ben & Jerry’s whilst

watching Netflix - we’ve all been there right?! These are

classic examples of overeating and overindulgence,

rather than binge eating disorder.

page 5
A different form of overeating altogether is emotional

overeating. This is where you turn to food when you have

negative feelings, perhaps you are feeling stressed, sad or

anxious. If you are an emotional overeater, turning to food

may help you to feel comforted.

Lots of people use food to help manage and cope with

their feelings, just know this is normal. But it may become

a problem if this is the only management technique that

you have, or if you are beginning to feel out of control.

Emotional overeating can cause feelings of guilt and

shame so it’s important that you are seeking help and

support if this starts to feel like an impulsive reaction that

you have no control over.

Binge eating disorder is uncontrollable repeated episodes

of excessive overeating where you’ll likely feel distressed.

While people with this eating disorder might feel a

temporary sense of relief during an episode, they typically

feel shame and depression once it is over. They may feel

disconnected and struggle to remember what they have

eaten.

Some other symptoms include:

Eating very fast while binge eating
Eating until you feel uncomfortably full
Eating despite lack of appetite
Eating secretly
Experiencing depression, guilt, shame or disgust after

There’s a clear difference here with the different types of

‘bingeing’ so it’s really important to recognise which of

these you fall into. And if you feel like you may have binge

eating disorder, then we would always recommend that

you reach out to a health care professional and/or a

loved one, for additional help and support. Just

remember, you’re not alone and you don’t need to suffer

in silence! With the right tools and support, you can and

will overcome this!

page 6
binge-restrict cycle
This is all too common with people who binge - the

almost inevitable cycle of bingeing and restricting!

Not sure what this is? Picture this - you’ve just had a

binge. You feel out of control so next you withhold food in

any capacity that will help you regain control of your

body.
Or on the flip side - You’ve been “good” all day. You’ve

denied yourself all foods deemed “bad”, stick to a

(usually outrageously unsustainable) meal plan, and go

home proud of yourself. But then you get in the door,

and you’re absolutely famished. Maybe you have an

unsatisfying dinner, or you’re cravings for something with

just a little bit of delicious flavour are so strong that you

think: “One treat, then that’s it.” But it isn’t. One snack

leads to a full on binge, and after, you’re not sure what

went wrong. You had been “good” all day, and now feel

an overwhelming sense of guilt.

So what do you do? You decide that you’ve already

ruined your good day of eating, so you might as well

write off the day and enjoy some more… BUT the next

day, to compensate for last night's binge, you withhold

food in any capacity that will help you regain a feeling of

control over your body. And then what happens? You

restrict and undereat all day the next day, maybe you

even manage to make it through for a few days of

undereating, but inevitably, you get home one day and

do the same thing all over again. This combination of

events happens over and over again and that is why it is

called “the binge-restrict cycle”!

It may seem endless, but there is a way out of the cycle,

and we’re here to tell you how!

page 8
 let’s have a closer look
The binge-restrict cycle, and binge eating disorder in

general, is the result of both physiological and

psychological processes. Now just remember that the

cycle can start at any of these points, so pick a starting

point and follow the cycle round to understand how it

works…

binge
Some event triggers a binge.

This can be anything from

stress, to extreme hunger

due to restriction, to the

desire to numb yourself

emotionally.

restriction emotional backlash

As part of the determination
Binging causes feelings

to never binge again, you

of shame, guilt, and

restrict instead. This is both

self-loathing. Post-

to “balance out” the large

binge, emotions are

quantity of food you’ve just

running high and,

had, and to bring back a

naturally, you don’t want

sense of control that you

to experience them

have lost during a binge. again.

determination

to “do better”
To try and make sure you

never feel those feelings

again, you decide that you’ll

“never binge again.”

page 9
let’s break it down
Now we’ve mentioned both bingeing and restricting a lot

so far in this guide, so let’s break down what both of those

actually mean!

What restriction looks like when bingeing and restricting

Food restriction
Excessive exercise
Purging through vomiting or diuretic use
THOUGHTS about food restriction
Subtle or intense dieting
Avoiding certain food groups
When food is intentionally restricted, it’s a big red flag a

binge restrict cycle is likely to occur.

What bingeing looks like during bingeing and restricting

Eating very large quantities of food

Feeling ravenous
Intense cravings
Intense feelings of shame, guilt or fear following eating
behavior
Missing social obligations or opportunities to binge
(skipping school or work)
Hiding, sneaking, or hoarding food
Rapidly eating food

page 10
how to stop the binge-

restrict cycle
Let’s dig into the role restriction plays in bingeing, how to

bounce back effectively from a binge, and how to stop the

binge-restrict cycle for good:

But before you read on, please remember ladies - YOU

ARE NOT TRAPPED! There is nothing innately wrong with

you so you shouldn’t feel ashamed or embarrassed or

guilty in any way! You absolutely can recover and you will

find a healthy relationship with food where you’re in

control. You just have to be patient and trust that these

steps will help (even if it feels scary to do them at first).

reflect and accept

It’s not easy to stop restricting after a binge — you’re

feeling incredibly full, and incredibly guilty for being so full.

But just remember that this is a normal reaction, and one

you have to fight.

There’s no point in working yourself up, feeling guilty or

shameful, and punishing yourself, as that’s only going to

do more harm than good! Instead, recognise what

happened and try to reflect on why - Was it because you

under-ate? Was it because of some strong emotions

you’ve been experiencing? Was it because you’d denied

yourself from eating something in particular? Or was it

because you were zoning out in front of the TV or scrolling

mindlessly on your phone? Trying to identify why it

happened will help you to logicize it and put it into

perspective. By realising that it was your body's natural

response to that situation will hopefully help you to stop

the guilt, and not punish yourself for it afterwards with any

restrictions.

page 12
identify your triggers
Once you’ve done the above step and have reflected on

what led you to the bingeing episode, make a note of this

trigger (whether physical or mental - although it’s most

effective to write it down). Once you know what triggered

the episode, you can work on treating and managing that

root cause to help to avoid this from recurring and

eliminate the possibility of any future episodes of

bingeing.

eat the next meal

The best step is the next step, so start small and simple.

Make sure you still show up for your next meal. Plan what

you’ll eat and at what time and try to get some

accountability, maybe from a loved one, to make sure you

still have a well balanced and healthy portion of food for

your next meal time! This is going to set you up right for

bouncing back to ‘normal’ after having binged, and ensure

you don’t try to restrict yourself by way of compensating.

plan ahead
Being prepared is such an important part of breaking the

cycle; making sure you know what you’re going to eat the

next day and making sure that it includes all foods,

especially the ones you normally binge on, will ensure

you’re properly satiated and not left feeling deprived of

foods you enjoy! Consistently fuelling your body every

three to four hours keeps that extreme, binge-triggering

hunger from taking over.

page 13
Eating regular proper balanced meals consisting of

quality protein, carbs, and healthy fats throughout the day

is also important, so things like intermittent fasting may

not be the best approach if you’re trying to keep your

appetite regulated and avoid any unnecessary hunger.

Studies have shown that eating regular meals controls

your blood sugar levels and reduces the hunger

stimulating hormone ghrelin, so avoid pushing your meal

times back too late in the day and try to keep all of your

mealtimes evenly spaced out to avoid any huge crashes

in energy or build up of hunger and cravings.

stay hydrated
Lots of people binge and overeat because they’re

dehydrated; not drinking enough water has been linked to

increased episodes of binge eating so make sure you’re

drinking lots of water and keeping your fluid levels up! But

make sure you pay attention to what you are drinking too

and prioritise water as much as possible. So often people

try to use coffee, alcohol or fizzy drinks to cover up their

hunger, so instead focus on drinking enough water to

hydrate you and start listening to your hunger cues rather

than trying to cover them up!

cut out the cardio

As important as it is to not punish yourself after a binge

episode with restriction, it’s also important not to punish

yourself with compensation cardio! You don’t need to

earn or burn off food! Only ever approach exercise from a

place of self love, because you want to move your body

to feel good and not because you want to try to burn off

the calories you consumed.

page 14
create daily habits
It’s important to remember that relying on will power alone

probably isn’t going to be enough to start with, so instead

try to set habits and routines to support a change in

lifestyle throughout your day. For example, try to form a

routine to include some sort of movement every morning

with a goal to then eat something afterwards to set you

up for the day. By creating habits, rather than relying

solely on self discipline you’ll be far more likely to succeed

at the start of this journey to overcome bingeing.

have a management

strategy
Having a strategy in place for when you get the urge to

binge is going to be your safety blanket. Create a plan

that will work most effectively for you for when you feel the

thoughts and urges to binge start to creep in. This could

be anything from going outside for a walk, meditating,

sipping on a big glass of water, writing down your

thoughts, calling or FaceTiming a friend to focus your

thoughts elsewhere, or do some form of self care to

channel your energy into doing something that will make

you feel good. Having a strategy in place for yourself acts

as a barrier by giving your brain time to think logically

about your behaviour and consequent actions!

create accountability
It doesn't have to be a coach, but it does have to be

someone you TRUST and you can RELY on. Whether that’s

your mum, your partner or a friend! If you feel trapped in

this cycle, don’t keep it to yourself: talk to someone!

page 15
Once you have someone you can trust in place for

support, get them to help you set some goals and stay

accountable to them! But start small with your goals, as

the worst thing you could do is try and go from 0 - 100

in the space of a week. So for example, if you currently

don't start eating until 3pm in the afternoon everyday,

don't try to set a goal to eat breakfast and lunch

without fail everyday straight away as it's just not

realistic. Instead give yourself a goal of perhaps a

protein shake for breakfast once a day or every other

day to start with. You always want to be left feeling like

you can do more - not less!⁠⁠

include all foods

Ok we’ve already covered this one - let’s circle back to

flexible dieting and why this plays such an important

part in beating the binge-restrict cycle!

To put it simply, diet culture has brainwashed us! It’s

lead is to believe that some foods are “good” and some

foods are “bad and that foods like chocolate and food

groups like carbs should be consumed as little as

possible and are even labelled as a ‘syn’.

This negatively impacts our relationship towards these

foods and they end up becoming fear foods. It’s

inevitable that if you’re told you’re not allowed to eat

something that you want, you start to become

consumed just by the thought of that food, and that’s

exactly why we then end up bingeing and over-

consuming the foods that we restrict.

page 16
The most freeing realisation you can come to is

recognising that food is just food. There is no morality

behind it! All foods fit, and all have value whether

that be nutritionally or mentally, and this is why the

flexible dieting approach is such a positive one,

because you can eat and enjoy all foods guilt free!

So honour your cravings by including them into your

daily meals and snacks; this takes away the power

your binge foods hold over you and keeps any

cravings at bay.

Now if the thought of

keeping your previous

‘fear foods’ in the house

feels like a big step and

you’re worried that you

might not be able to

resist over consuming

these foods, then try

buying these foods in

single serve packets

instead! So for example,

instead of buying a pack

of biscuits or a family size

bag of crisps, buy a

multipack of individual

pre-portioned packs as
this will help to promote serving sizes and help to

stop over consumption. Then once you get used to

feeling satisfied after that portion, and begin to trust

yourself around binge foods, you can start

reintroducing regular sized packages and make

yourself proud with your newfound food freedom and

self control.

page 17
re-evaluate your

approach to dieting
If your underlying goal is to lose weight, which is why you

then try to over-restrict so heavily in the first place, then

maybe it’s time to rethink your approach!

If your diet looks like this Monday - Friday

And then your weekends look like this

It’s most likely the hardcore restriction during the week

which is causing your weekend overeating!

One of the most common things we see is a weekly

binge-restrictive cycle of restriction and undereating

during the week in an attempt to hardcore ‘diet’, and then

a weekly challenge to still stay on track over the weekends

with bingeing and overconsumption. This is because the

dieting in the week was too intense and they were

consuming far too little to realistically manage on. And

then of the small amount of food that they were

consuming, it was boring, limited and restrictive!

Most people are too afraid of increasing their daily calorie

consumption in fear that they’re gonna gain ‘fat’, but what

they don’t realise is that they’re eating SO MUCH on their

cheat days that their average calories for the week is

SIGNIFICANTLY higher than what it would be if they just

increased their calories on ‘normal’ days to a more

sustainable amount!
page 19
To put this into perspective, here’s an example of the two

different approaches:

Imagine eating 1200 calories every day and feeling

constantly restricted, hungry and food focused because

of the extreme restriction. And then the weekend comes

and you eat 4000+ calories on Saturday and Sunday

overconsuming foods and filling the void that you created

during the week whilst trying to ‘diet’. Over the course of

the week, this averages out to 14,000 calories total. Not to

mention feeling uncomfortably bloated, guilty and

wanting to starve yourself the following week to ‘undo’ the

‘damage’ you feel you did on the weekend.

Instead, try increasing your calories by eating 1700

calories per day throughout the week and then being a

little more flexible at the weekend eating ~2000 calories on

Saturday and Sunday. This more sustainable approach

averages out to 12,500 calories, and a much nicer feeling

of comfortably satiated, whilst being able to enjoy some

meals out and feeling motivated and excited to smash

the next week with your training and nutrition!

As demonstrated with the above examples, by eating

more day to day and allowing for some more flexibility to

include your favourite foods into your diet each day, you

won’t feel the need to go wild at the weekend and feel as

though your cravings are out of control.

It may feel counterintuitive to eat MORE each day when

you think you should be eating less, but if eating less is

leading you to eating a hugely excessive amount at the

weekends then it’s really not serving any purpose! So

instead try increasing your daily calories each day, as this

will help to prevent the huge calorie surplus from your

weekend overeating and your weekly calorie intake will

total significantly less.

page 20
avoid the all or

nothing approach
The all or nothing approach is also known as black or

white thinking. It’s when things are viewed as either ALL

GOOD or ALL BAD and there is no in between! This means

that that anything less than ‘perfect’ is perceived as a

failure.This all comes down to perfectionism telling us that

if something isn’t done perfectly, then it isn’t worth doing,

so we give up entirely until we’re ready to start again with

a fresh slate trying to be ‘perfect’ again!

For example, if we miss one workout, we’ve ruined our

streak. Or if we ate something we didn’t intend to then

we’ve ruined everything and may as well just go ‘all in’ and

eat even more and start fresh tomorrow. But having these

incredibly unattainable standards of perfection just sets

you up to feel like a failure!

1 cookie the pack

113 calories 1017 calories

ONE biscuit turns into TWO, which turns into the WHOLE

PACK, which then turns into a TOTAL ABANDONMENT of

focus and discipline and before you know it you’re diving

head first into a large Domino’s pizza and a tub of Ben &

Jerry’s with the intention of “I’ll start fresh again on

Monday”

This example puts into perspective how that one cookie

might feel like a ‘slip up’ in your head, but adopting the

f*ck it mentality and giving up, is going to have much

more of a knock on effect to your overall progress and

adherence towards your goals! We promise you HAVE

NOT ruined anything through one small treat - a cookie is

just a cookie at the end of the day.

page 21
These all or nothing moments tend to come from extreme

crash dieting and over restriction, where the moment you

go even a little off plan, you indulge yourself in that

moment of ‘freedom’ from your normal restrictive ways

and go a bit wild with it…

But the thing is.. starving yourself with these extreme diets

and avoiding food altogether will leave you worse off in

the long run; leading to:

a down-regulated slower metabolism

binge eating tendencies
a poor relationship with food
your body is primed to create more fat cells if you go
from starvation to over-feeding!
this means you’ll gain the weight back (and usually
more!) PLUS it’s harder to lose this fat in subsequent
future diets
loss of muscle & strength
low energy and fatigue
you’ll feel HANGRY every day
a toxic fad diet cycle which will never give you the
results you want!!

You don’t need to slash calories and do these crazy low

calorie diets and meal replacement shakes/ fat burning

pills⁣! Losing body fat the RIGHT way (incorporating your

fav food and fuelling your body properly) will also give

you:

Less cravings
Food freedom
A healthy relationship with food
More energy
LONG LASTING results
More happiness
More flexibility
Better adherence = so that you can actually reach
your goals!
page 22
Confronting all-or-nothing thinking can be daunting, but it

is crucial for building long-term healthy eating patterns

free from restrictive food rules. By challenging all-or-

nothing thoughts, we can take steps to build a better

relationship with food and ourselves. Stop seeking for the

quick & easy secrets for fat loss because there aren’t any!

A moderate calorie deficit consisting of nutrient dense

foods, quality proteins and delicious food to satisfy your

cravings is the BEST way to lose weight whilst enjoying the

process and maintaining your results long term. Not to

mention eating the foods you love and crave every day as

part of a balanced diet, as this will help you avoid the all or

nothing mentality because you’ll already be feeling satisfied

with all of your meals!

show yourself

compassion
This one is possibly the most important point of all, even

more so than not restricting and removing triggers.

Guilt, shame and anxiety fuel restriction. Restriction fuels the

binge. So stop the guilt in its tracks, and you’ll have a much

easier time having that next meal!

Remind yourself that you will almost certainly slip up and

you will probably not be able to get out of the binge-restrict

cycle the first time you try to. And that’s okay. It’s normal to

get into the binge-restrict cycle, and it’s normal to have

difficulty getting out of it.

Practise forgiving yourself when you do slip up and try to

avoid negative talk after a binge. Instead, work on

reframing your thoughts in these situations. For example,

replace: “I am a failure and always will be” with, “I have

experienced a setback. It’s not a reflection of who I am.”

Stop obsessing about food/ calories/ macros/ your body

and realise that there is so much more to life! Instead, relax,

let your hair down and stop trying to be so perfect!

page 23
the Empower approach
At Empower, we will never be the coaches who:

Tear you down for missing a workout or slipping up

with your plan

WE ARE ALL HUMAN! We are certainly not perfect and we

would be lying if we said we were. We all have weeks of

smashing it with our training and food, but then

sometimes life gets in the way and your fitness goals can

fall backwards on the priority list, and that’s ok!

Will we hold you accountable and encourage you to show

up daily and bounce back on plan? ABSOLUTELY but we

will never tear you down for not having “perfect day”.

Consistency > Perfection

Expects you to live, breathe and eat ~fitness~

Our main goal as a coach is to help our clients make their

healthy habits part of their lifestyle in a fun and enjoyable

way. We don’t want it to take over their entire life. It’s not

about spending hours on end in the gym or weighing

every morsel of food that enters your mouth. We want our

clients to ENJOY the process of getting in shape; just as

much as they enjoy the physique changes!

Acts as if we’re above you or that we can’t relate to

the struggles you’re going through

The main reason Emma started Empower was because of

the struggles she previously faced and how she felt like

there was no coach out there who truly cared or

understood her. So Empower is the coach that Emma wish

she had back at the start of her journey, and the same for

all of our other coaches too, which is why we can all really

relate to our clients who have the same problems and

journeys, and why we are so passionate about helping

them on their journeys and seeing them succeed.

page 25
 Sets unrealistic expectations or goals for your lifestyle
Our ultimate goal is to create a healthy lifestyle that works

for YOU - and this varies significantly between every client.

We view online coaching as a collaboration; it’s a two way

collaborative approach to create a perfect plan together.

Communication is KEY for this so that we can push you

out of your comfort zone but also without stepping too far

away from what’s realistic and sustainable

Always comes at you with a “no excuses” attitude

We know that life is certainly not always sunshine &

rainbows! Sometimes sh*t happens and you have to

make adjustments and work around it. But most important

thing to remember: IF YOU NEVER GIVE UP, YOU WILL NEVER

FAIL. & we will always be there to help our clients through

the good and the bad days to get them to the ultimate

goal; no matter how hard it is or how long it takes.

Ladies, we've put this free guide together to help as many

of you as we possibly can, because that is our ultimate

mission here at Empower. We wanted to share our best

advice and tips on how you can overcome binge eating

and finally feel free and restore balance back to your

everyday life! But we do also understand first hand, how

tricky this journey can be so please just know we are

here to help you! You're not alone with this and we are

always here to help you on your journey if you need it!

We are sending you all lots of love and wish you the

absolute best on this journey!

- Team Empower
xx
empoweronlinecoaching.com
page 26
fakeaway zinger

burger
INGREDIENTS
- 1x Chicken Breast
- 20g Chilli Heatwave Dorito’s
- 1 tsp flour
- 1/2 tsp chilli powder
- 1/2 tsp garlic granules
- 1 tsp paprika
- 1 tsp onion granules
- 1/2 tsp Salt
- 1/2 tsp Pepper
- Lettuce
- 1x Brioche Bun
- 1 tbsp light mayo
- 1 tbsp nandos sweet chilli jam

METHOD
- Preheat your oven to 180C.
- Crush your Doritos into small crumbs, pour them into a

bowl and mix in your chilli, garlic, paprika, onion, salt and

pepper. Then pop to one side.

- Coat your chicken in the flour, dip in the egg and cover in

your Dorito mixture.

- Place on an ovenproof tray and cover with frylight. Pop in

the oven for 30 minutes, make sure to flip your chicken

halfway.
- Whilst your chicken is cooking, make your sauce by

combing your mayo and sweet chilli jam.

- Once your chicken is cooked, place it onto your burger

bun with your lettuce and chilli mayo then ENJOY!!

CALORIES: 456 PROTEIN: 32g CARBS: 47g FAT: 15g

page 28
fakeaway ginger

chicken udon
INGREDIENTS
- 300g chicken breast
- Quick to cook udon noodles
(2 servings)
- A pack of stir fry veggies
- Light soy sauce
- Tbsp teriyaki sauce
- 10g honey
- Chopped up ginger, chilli &
garlic (around a teaspoon
size or each)
- Sprinkle of sesame seeds
- Zero calorie cooking spray

METHOD
- Mix together the soy sauce, teriyaki sauce and honey to

create a marinade. Then coat the chicken in the marinade

and leave it to soak for 1 hour.

- When it's ready to cook, add the chicken into a saucepan

along with the chopped ginger, chilli and garlic, and cook on

a medium heat.
- Once cooked, remove from the pan and shred into

smaller pieces.
- Add your veggies into a pan with more ginger, chilli and

garlic and stir fry until almost cooked

- Add the noodles to the pan and finish cooking all of the

ingredients in some soy sauce

- Add the chicken and sprinkle with sesame seeds
*this recipe makes 2 servings

CALORIES: 445 PROTEIN: 41g CARBS: 56g FAT: 5g

page 29
fakeaway cheese

burger

INGREDIENTS
- 70g 5% lean beef
mince
- 200g potato
- 2 american cheese
slices
- 1 brioche bun
- Ketchup (optional)

METHOD
- Preheat your oven to 180C
- Slice your potato into fries, add to an oven tray and

season. Then place in the oven for 30 minutes.

- Add your mince to a bowl, season and roll into 3

inch balls.
- Flatten them to create your patty’s.
- Add to a heated pan and fry on both sides until

completely cooked.
- Assemble your burger.
- Serve with your fries and enjoy.

CALORIES: 662 PROTEIN: 51g CARBS: 62g FAT: 24g

page 30
bbq chicken

pizza wraps
INGREDIENTS
- 1 large tortilla wrap
- 1 x chicken breast
- 50g tomato & basil pizza
topper sauce (or you can use
tomato purée or tomato
pasta sauce)
- 15g reduced fat cheddar
- 15g reduced fat mozzarella
- 30g reduced fat Philadelphia
- Pizza spices of your choice
- BBQ seasoning

METHOD
-Cut up the chicken breast into chunks and season with

BBQ seasoning
- Put the chicken into a pan on a medium heat and cook

until done and juices run clear

- Mix your pizza topper sauce, Philadelphia cheese and half

the cheddar cheese together in a bowl alongside any pizza

spices you choose!

- Add the cooked chicken into the sauce and mix
- Add the sauce coated chicken into the centre of a tortilla

wrap alongside the rest of the cheddar cheese

- Fold the sides of the wrap to completely seal in the filling
- Place the wrap, fold sides down, into a pan on a medium

heat and cook until the wrap browns. Repeat on both sides.
- Remove from the pan and cut in half before serving!

CALORIES: 430 PROTEIN: 44g CARBS: 40g FAT: 10.5g

page 31
jerk chicken

pasta

INGREDIENTS
- 180g pasta
- 2 x large chicken breasts
- red, yellow + orange bell
pepper
- jerk seasoning
- 75ml lighter crème fraiche
- paprika
- parmesan
- parsley

METHOD
- Cut up the chicken breast into chunks and season with

jerk seasoning
- Chop up your bell peppers
- Fry the chicken and peppers in a pan on a medium heat

with a sprinkling of paprika

- In a separate saucepan boil your pasta
- Once the pasta has cooked, drain over the sink and add

into the pan with your peppers and chicken.

- Add the lighter crème fraiche into the pan and mix
- Divide into 3 portions and sprinkle with parmesan and

parsley
*this recipe makes 3 servings

CALORIES: 390 PROTEIN: 33g CARBS: 51g FAT: 6g

page 32
biscoff sushi rolls

INGREDIENTS
- 1 Plain Tortilla Wrap
- 90g Banana
- 1x White Chocolate
Kvarg
- 10g Lotus Biscoff
Spread
- 1 Lotus Biscuit

METHOD
- Mix your Kvarg with your melted biscoff spread

(save a little bit of biscoff spread for topping at the

end!)
- Spread the Kvarg biscoff mixture over one side of

your wrap and roll it up tightly.

- Cut off the ends (and eat them) then slice into

pieces.
- Plate up your sushi, drizzle over the remainder of

your biscoff spread and crumble over a lotus biscuit.

CALORIES: 435 PROTEIN: 21g CARBS: 69g FAT: 8g

page 33
biscoff and strawberry

french toast

INGREDIENTS
- 13 slices brioche bread
- 2 egg whites
- 15g melted biscoff
- strawberries
- sprinkle of icing sugar
- My Protein flavdrops
- My Protein sugar free
syrup

METHOD
- Add your egg whites to a bowl and add in some

My Protein flav drops (or you can use vanilla

essence)
- Coat your brioche bread with the egg whites
- Heat your pan and spray with fry light and then fry

your bread for about a minute on each side

- Stack up the French toast (we cut ours into 1/2’s)
- Melt the biscoff and then drizzle this over the top
- Add the strawberries, My Protein sugar free syrup

and a sprinkle of icing sugar

CALORIES: 450 PROTEIN: 17g CARBS: 70g FAT: 9g

page 34
lotus biscoff

cheesecake
INGREDIENTS
- 30g oats
- 15g honey
- 1 tsp vanilla extract
- 50ml milk
- 1 white chocolate Kvarg
- 10g lotus biscoff spread
- 1 lotus biscuit

METHOD
- Mix together your oats, honey, vanilla extract and milk.
- Pop into the microwave for 1 minute, stirring half way.
- Add to your bowl or ramekin then pop into the freezer

for a few minutes.

- Meanwhile, combine your yoghurt with the melted

lotus biscoff spread.

- Spoon the mixture onto your cheesecake base and

add your toppings.

- Then place in the fridge until later on and enjoy!

CALORIES: 356 PROTEIN: 20g CARBS: 46g FAT: 8g

page 35
 from binge
to balance

LEARN MORE ABOUT FINDING BALANCE IN

YOUR LIFE ON MY SOCIALS!