Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs (8 page)

BOOK: Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs
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Mixed Vegetables Soup with Beef Strips

Calories: 180/serving

Fat: 8.5g /serving

Dietary Fiber: 7.0g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 5 people



  • 1/2 pound of beef strips
  • 1 can tomato sauce
  • 2 cans canned whole tomatoes
  • 2 tablespoons vegetable oil 
  • 1 teaspoon onion powder
  • 3 cans beef broth
  • 2 teaspoons Italian seasoning 
  • 1/4 teaspoon pepper
  • 1 teaspoon garlic powder
  • 2 pounds mixed vegetables (frozen)
  • 1/2 teaspoon salt



  1. In a large 8-quart pot, brown the beef in vegetable oil.
  2. Add the tomatoes, beef broth, onion powder, tomato sauce and garlic powder.
  3. Bring to a boil, cover and simmer for 1 hour; add the vegetables, salt and pepper. Bring to a boil again, reduce heat and simmer for one more hour.
  4. Stir in the seasoning and serve in a big bowl.
Broccoli with Celery and Coconut Milk Soup


Calories: 124/serving

Fat: 10g /serving

Dietary Fiber: 0.9g /serving

Carbohydrates: 4.3g/ serving

Recipe Serves: 4 people



  • 1 yellow onion (small)
  • 4 celery stalks
  • 1 can of coconut milk
  • 2 cups of chicken broth
  • 5 cups of broccoli flowers
  • 3 cloves garlic
  • 3 tablespoons of coconut oil
  • 3 tablespoons of coconut flour
  • Seasonings to taste (salt, garlic powder, onion powder, red pepper, pepper, thyme and basil)



  1. In a pot, sauté the celery, garlic, and onion in coconut oil until onions turn into a translucent color.  
  2. Transfer the mixture into a slow cooker.  
  3. In same pot, heat the other batch of coconut oil and the coconut flour; whisk to avoid clumps.
  4. Add the coconut milk transfer everything to the slow cooker.  
  5. Add broth, broccoli and spices.
  6. Cover the slow cooker and cook for 8 hours. 
  7. Ladle the soup in a bowl and enjoy!


Chapter 7. CYB Snack Recipes


Fight the urge to constantly much on cookies and other fattening junk food. Try these snack recipes instead. They are delicious and loaded with just the right calories per serving size which will not drastically add on to your weight. Fruits and raw vegetables are always a suggestion but if you want something satisfying to your palate, try these recipes instead.

Broccoli, Carrots with Feta and Red Pepper Dip

Calories: 62/serving

Fat: 3.5g /serving

Dietary Fiber: 1.2g /serving

Carbohydrates: 5.5g/ serving

Recipe Serves: 3 people



  • 1 teaspoon garlic
  • 1/2 cup roasted red peppers
  • 1/2 teaspoon olive oil
  • 1/2 cup broccoli
  • 1/2 cup carrots
  • 1/4 cup crumbled feta cheese



  1. In a food processor, blend feta cheese, roasted red peppers, garlic, and olive oil.
  2. As soon as the pepper mixture turns smooth, transfer it into a small serving bowl.
  3. Serve the dip with broccoli and carrots and enjoy!
Celery and Yellow Onion Citrus Chicken

Calories: 84/serving

Fat: 1.2g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 2 people



  • 1 chopped green bell pepper
  • 1 whole chicken
  • 3 1 quartered, lemons
  • 1/2 chopped yellow onions
  • Sea Salt and Pepper
  • 2 stalks of chopped Celery
  • 1/2 tablespoon thyme
  • 2 minced cloves of garlic
  • 2 chopped carrots
  • 1 tablespoon rosemary
  • 2 Bay Leaves
  • 1 cup Chicken Broth



  1. Stuff the chicken with one lemon and place in the crockpot.
  2. Cover chicken with seasonings and vegetables.
  3. Pour the broth and lemon juice over the chicken.
  4. In a pressure cooker, cook the chicken for 25 minutes over high heat.
  5. Serve on a plate and enjoy!
Cinnamon-Vanilla Pumpkin Cupcakes

Calories: 81/serving

Fat: 0.6g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 2 people



  • 1 teaspoon cinnamon
  • 15 ounces canned pumpkin
  • ½ spice cake mix
  • 1 teaspoon vanilla extract
  • 1 cup water



  1. In a bowl, mix all five ingredients and slowly pour the batter into the cupcake sleeves.
  2. Bake for 25 minutes at 350 degrees F until the cupcakes turn lightly brown and moist.
  3. Allow the cakes to cool for a bit before removing them from the pan.
  4. Serve on a plate and enjoy!




Thank you again for downloading this book! 


I hope this book was able to help you to
eat healthy, lose weight by cutting calories, reducing fat and saying no to simple carbs.


The next step is to mix and match the recipes that have lower carbohydrate counter ratings. Keep in mind that you are not to group all the high carb recipes in one day. Alternate these scrumptious meals so that you will be able to lose weight.


Finally, if you enjoyed this book, then I’d like to ask you for a favor, would you be kind enough to leave a review for this book on Amazon? It’d be greatly appreciated!


BOOK: Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs
9.54Mb size Format: txt, pdf, ePub

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