Flexible Dieting Lifestyle's Greatest Hits: A Collection of Low-Calorie Recipes To Help Anyone Achieve Nutritional Freedom

150 Pages·2020·30.114 MB·English

by  Zachary Rocheleau

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ABOUT THIS RECIPE BOOK
You’ll find that the Greatest Hits is different than most traditional
recipes books you’d find at the bookstore. All of our recipes have
both the calories and macros listed. We did this because we take
great pride in redefining the traditional “bad/junk/off-limit” food.
We recreated those foods to fit seamlessly into your everyday
life, guilt-free. We’ve written the most macro-friendly book on the
market.
Calories Fat Carbs Protein
213 5g 15g 27g
So, what exactly is cool about being macro-friendly?

Macros are the proteins, carbs, and fats that make up
the food we eat. Most Americans tend to eat a high carb,
high fat diet. While there isn’t anything inherently wrong
with a higher carb or higher fat diet, we often neglect the
building block of muscle - protein.
With a balance of macros (your total calories are made
of approximately 1g of protein/pound of body weight,
23-30% from fat, and the rest from carbs), both aesthetic
and performance goals become easier to obtain. To
make this easier and eliminate any confusion, we’ve
tailored our recipes to set you up for success in this way.
You’ll find that the recipes are made with common grocery store items, excluding the unnecessary
butter/sugar/etc. and still taste incredibly delicious.
All of the items in this book were either purchased from local grocery stores or in bulk (via Amazon).
Keep in mind that when you purchase your own set of ingredients, the brand you choose may have
slightly different macros. To get the most accurate picture of the recipe that you recreate with your
ingredients, you may want to calculate the macros yourself using a food scale and MyFitnessPal.
Additionally, the macros in this book are rounded to the nearest whole number for simplicity sake.
Calculating these numbers on your own might yield to decimals - by all means, use that if need be!
Disclaimer Regarding Artificial Sweeteners:
Our recipes do often include an “optional” ingredient of Sugar Free/Fat Free Pudding Mix and/or a Zero Calorie Sweetener of your
choice. You’re welcome to omit these sweeteners if you’d like. In some cases, such as with the sweet recipes, this will change the
overall flavor and texture. Research on artificial sweeteners is conducted on such a scale that you would need to consume an
equivalent of 10-15 boxes of pudding mix a day for an entire year to potentially experience the negative effects. Keep in mind that
4-8g is far under this range. It’s much more important to focus on eating whole, minimally processed, and micronutrient dense foods
most of the time. This way, any of the potential negative effects of consuming artificial sweeteners is negated.
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PROTEIN COOKIE BUTTER POWDER
We hope you enjoy the small sample of recipes we’ve included from our sister company, Flex and
Protein Cookie Butter Powder.
Any of the recipes listed in this section can also be made with the “Make Your Own Cookie
Butter” bases. However, we hope that you give Protein Cookie Butter Powder a try and take
advantage of the convenience of this revolutionary and super low-calorie, keto-friendly product.
If you like what you see and would like even more recipes with Protein Cookie Butter Powder,
be sure to check out the free ebook available upon purchase located via URL on the side of the
bottle!
Team FDL is a huge fan of PEScience. We feel that the quality of their supplements, flavor and
versatility in baking is unmatched! Feel free to use code “FDL” to save 15% off any purchase
from PEScience.
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WHAT TO DO NEXT
Now that you have this incredible book, what’s next?
I’d recommend checking the meals that I make use of most often. These include:
DOMINO’S PIZZA RICE CAKE PLATTER CRUNCH WRAP
FROSTY LOW CARB JAM
After you decide on what you want to make, get your grocery list of ingredients together.
You’ll also want to check to see what appliances you’re going to need to make those recipes.
While you can get away without almost any appliance or extra equipment (a food processor
is the exception), they certainly can make your life easier! Here is a list of all the equipment I
recommend:
Food Processor Oxo Hand Spiralizer Cooling Rack
Jumbo Muffin Mold Wilton Donut Pan Dash Mini Waffle Makers
Protein Bar Mold Mini Pie Pans Corn Dog Sticks
Air Fryer 6.5in Cast Iron Pan Mini Cheesecake Pans
Silicone Rolling Mat Cupcake Molds
JOIN THE GREATEST HITS FACEBOOK GROUP
Be sure to take advantage of our exclusive Facebook group for The Greatest Hits here! This
group will be a gold mine of knowledge and support from common recipe substitution questions
to allergy concerns and anything in between. We want to make sure you nail every single
recipe!
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The Flexible Dieting Lifestyle presents
The above list includes all of the ingredients I use
daily. Know that there will be some ingredients
that you'll need to make certain recipes, but are
not used all of the time. 
Step 1: Pick 5-10 recipes you want to make
Step 2: Make a list of all the ingredients
you're going to need
Step 3: Get your ingredients either at the
store or off of Amazon
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FLAVOR OF CONTENTS
BREAKFAST
JAMS & OATMEAL
17
LOW CARB STRAWBERRY, BLUEBERRY, RASPBERRY JAM
18
BAKED PROTEIN CHOCOLATE CHIP SKILLET COOKIE OATS
19
FROSTED ANIMAL CRACKER PROTEIN OATMEAL
20
PROTEIN OATMEAL CREAM PIES
21
HOSTESS DONETTES PROTEIN OATMEAL
DONUTS
22
CHOCOLATE CHIP COOKIE BUTTER FROSTED PROTEIN DONUTS
23
GINGERBREAD CINNAMON ROLL PROTEIN DONUTS
24
NO BAKE CHOCOLATE CHIP PROTEIN COOKIE BUTTER DONUTS
25
NO BAKE OREO LOVERS PROTEIN COOKIE BUTTER DONUTS
26
NO BAKE CHOCOLATE CHIP PUMPKIN BUTTER PROTEIN DONUTS
27
OREO CHEESECAKE PROTEIN DONUTS
28
PB&J PROTEIN DONUTS
CREPES, WAFFLES, PANCAKES, FRENCH TOAST
29
CHEESECAKE STUFFED FRENCH TOAST STICKS
30
FUNFETTI BIRTHDAY CAKE PROTEIN CREPES
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FLAVOR OF CONTENTS
BREAKFAST
31
OREO CHEESECAKE PROTEIN CREPES
32
FUNFETTI PROTEIN WAFFLE TACOS
33
PROTEIN LEGGO MY EGGO WAFFLES
34
PROTEIN WAFFLE SANDWICH CAKE
BAGELS
35
CINNAMON BROWN SUGAR BAGELS
36
FRUITY PEBBLES PROTEIN BAGELS
37
EVERYTHING BAGELS
POP TARTS
38
STRAWBERRY SHORTCAKE BREAD POP TART
39
REESE’S PEANUT BUTTER CUP PROTEIN POP TART
40
CHOCOLATE CHIP COOKIE DOUGH PROTEIN POP TART
41
DARK CHOCOLATE RASPBERRY PROTEIN POP TART
42
OREO COOKIES & CREAM PROTEIN POP TART
MUFFINS
43
JUMBO BLUEBERRY PROTEIN MUFFIN
44
PUMPKIN CHEESECAKE SWIRL PROTEIN JUMBO MUFFINS
45
PB&J PROTEIN JUMBO MUFFINS
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FLAVOR OF CONTENTS
BREAKFAST
ROLLS
46
FROSTED PROTEIN FUNFETTI ROLLS
47
FROSTED PROTEIN OREO ROLLS
48
FROSTED CINNAMON ROLLS
BREAKFAST SANDWICHES
49
CRUNCHY BREAKFAST BREAD BOWL
50
LOW CARB EVERYTHING BAGEL BREAKFAST SANDWICH
51
EGG WHITE DELIGHT
52
BREAKFAST BACON, EGG & CHEESE ENGLISH MUFFIN
53
HOMEMADE BREAKFAST CHALUPAS
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FLAVOR OF CONTENTS
ENTREES
BOWLS
55
CHICKEN & CHEESY MAC POWER BOWL
56
CHICKEN, SWEET POTATO & AVOCADO POWER BOWL
57
AIR FRYER BURGER BREAD POP TART
BURGERS
58
CHEESEBURGER GRILLED CHEESE WITH HOMEMADE FLATBREAD
59
SPICY JALAPEÑO BURGER MELT WITH GUACAMOLE
60
MAC & CHEESE BURGER
61
CLASSIC CHEESEBURGER CRUNCH WRAP
CRUNCH WRAPS
62
HAM, SPINACH DIP & CHEESE CRUNCH WRAP
63
TURKEY, GUAC & CHEESE CRUNCH WRAP
64
QUAD CHEESEBURGER CRUNCH WRAP
PIZZA
65
BUFFALO CHICKEN PIZZA
66
DEEP DISH BROCCOLI PIZZA FRITTATA
67
DEEP DISH EVERYTHING BAGEL PIZZA
68
DOMINO’S PIZZA
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FLAVOR OF CONTENTS
ENTREES
69
FAJITA PIZZA
70
MAC & CHEESE PIZZA
71
PIZZA BAGEL BITES
72
SPINACH AND ALFREDO WHITE PIZZA
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AIR FRYER WAFFLE PIZZA
SANDWICHES
74
GRILLED CHICKEN SANDWICH
75
ENGLISH MUFFIN BUFFALO CHICKEN SANDWICH
76
DELI FRESH TURKEY, PASTRAMI AND PEPPERONI TOASTED SANDWICH
77
TOASTED MEDITERRANEAN TUNA MELT
78
THE PERFECT SLOPPY JOE
79
FRUITY PEBBLES PROTEIN UNCRUSTABLE
80
PROTEIN OREO BUTTER & BLUEBERRY JAM SANDWICH
81
PROTEIN PB&J
MISC. ENTREES
82
MAC & CHEESE
83
CHEESY CHICKEN SAUSAGE IN A BLANKET
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