losing sleep, gaining weight.

Servings: 6-8 - approx 160 kcal / 9g protein per serving

CRUST

3/4 cup graham crackers crumbs

3 tbsp unsalted butter, melted

FILLING

8 oz low-fat cream cheese, at room temperature

1 cup low-fat Greek yogurt

1 egg at room temperature

1/3 cup granulated white sugar

1/2 tbsp

1/4 tsp salt

TOPPING

1 cup fresh mixed berries

Preheat the oven to 350 F. Grease a 7-inch springform with butter and cover the base with parchment paper; keep aside.

In a medium bowl combine the gram cracker crumbs and melted butter; mix it until well combined.

Transfer the crumbs to the prepared pan, press it evenly into the bottom, and keep it aside.

Place the cream cheese, yogurt, and granulated sugar in a bowl. With the help of a hand mixer or stand mixer beat the mixture until smooth and creamy.

Add the egg, salt, and vanilla extract and beat on medium speed until well combined. Don’t overmix. Pour the cheesecake filling on top of the crust.

Bake the cheesecake for 40 minutes. Once done keep the oven door open for 30 minutes and then transfer the cheesecake to a wire rack.

Remove the cheesecake from the springform pan and refrigerate for at least 3 hours.

Add the fresh berries on top of the cheesecake.

Servings: 36 (4 cups total) - 18 kcal/1g protein per 2 Tbsp

1 cup fat-free milk

1 small package sugar-free white chocolate instant pudding mix (1 oz)

8 oz sugar-free cool whip, thawed (regular-sized tub)

1 teaspoon vanilla extract (optional)

1. In a medium-sized mixing bowl, whisk the milk and pudding mix until the mixture thickens.

2. Add the vanilla extract and fold in the cool whip until blended. If it is a little lumpy, use a whisk to beat out any remaining lumps.

3. Refrigerate for at least 30 minutes before frosting cake or cupcakes. It will thicken a little bit more as it chills.

Servings: 6 - 73kcal/0.3g protein per serving

4 Gala Apples

3 teaspoon sugar

1 tablespoon ground cinnamon

whipped cream or low cal ice cream for topping (optional)

1. Preheat oven to 375 degrees.

2. Core and dice apples into ½″ cubes.

3. Fill 6 ramekins half full of apple pieces, sprinkle generously with cinnamon.

4. Fill remainder of ramekins with apple pieces, sprinkle again with cinnamon and ½ teaspoon sugar per ramekin.

5. Place ramekins on baking sheet and bake for 35 minutes or until apples are soft.

NOTE

This is SO SO good! It’s super tasty and really filling! You can make so many varieties and add different fillings but this is definitely my fav so far.

Ingredients

8 eggs (592)

100 ml almond milk (13)

80 g zucchini (13,5)

56 g mini tomatoes (10)

30 g bell pepper (8)

1 tsp black pepper (3)

1 tsp salt (0)

1/2 tsp oil for frying (20)

How to

Mix together the eggs, almond milk, salt and black pepper

Slice the zucchini REALLY thin

Chop the bell pepper

Mix the zucchini and bell pepper with the egg mixture

Put your oil in a pan (I’m usually NEVER using oil but this get stuck in the pan really easy) then pour your egg and veggiemix in it

Put your tomatoes in the edges of the pan

Fry til the bottom is set and then put it in the oven at 175 degrees until it’s all cooked through

Voilà! Enjoy!

Calories per portion (1/4 of the frittata) -165 Total calories -659,5

Remember that the calories can vary a bit depending on what products etc you use.

Both me and my mom LOVED these, they where really tasty and also really filling. Even my mom with quite a big appetite said that she got stuffed sooo.

Ingredients

6 rice papers (204)

275 g pre packaged salad mix with cabbage and carrots (82,5)

20 g sweet chili sauce (36)

20 ml soy sauce (26)

50 ml fish sauce (23)

15 ml lemon juice (4,5)

2 tsp shredded ginger (2)

Optional for serving, 60 g sweet chili sauce (107)

How to:

Mix sweet chili sauce, soy, fish sauce, ginger and lemon juice.

Stir fry the veggies with the sauce (I didn’t use all of the sauce) until softened.

Prepare the rice papers and fill them with the stir fry, roll

Put in the oven at 200°/400° until the rice papers gets a bit hard.

Serve with sweet chili sauce and enjoy!

Calories for one portion (recipe makes two) : 189, if you serve with sweet chili sauce: 243

Ingredients

1/3c oats

1/4c liquid egg whites

1/4c cashew milk

Water as needed (abt 1/8-1/4c I use)

3 tbsp vanilla/choc protein powder

3 strawberries, chopped

1/4-1/2 banana, sliced

~1/4c / handful or two of chocolate covered & plain almonds or cashews, chopped

1-2 tbsp choc chips or 2 squares chopped chocolate (I had individually wrapped chocolates, I used 2)

Directions

In a small saucepan on medium heat, stir together oats, egg whites, milk, water and protein powder. Stir constantly. Egg whites will cook and may stick to the side of your pan. Protein powder tends to thicken liquid, so add water as needed as whites cook until desired consistency. Mine only takes about 2-3 minutes.

Spoon into bowl and top with strawberries, bananas, chopped almonds & chocolate.

ingredients

1 ripe banana (110)

1 tbsp almond milk (2)

1 egg white (17)

1/2 tsp ground cinnamon (3)

~1 tsp baking powder

instructions

heat up a pan or a pancake griddle, whatever you have. spray with some pam. (please don’t count the calories, they don’t get absorbed.)

mash up that banana. if you want some chunkier pancakes (which i recommend 👅), leave a few small lumps of banana. stir in the milk and egg white.

mix in the cinnamon and baking powder. that batter is now gonna start to react and puff up like a mf.

spoon the batter into the pan. you can make your pancakes as big or as small as you’d like.

flip when they’re ready (they don’t take very long!), cook some more, and serve! add some low-sugar syrup if you’re feeling funky. enjoy!!

// recipe makes 2 pancakes at 73 calories each //

Servings: 14 - 41kcal/3g protein per 1 cup

1 small onion diced

2 cloves garlic minced

1 cup carrots diced

4 cups cabbage chopped, approx. ¼ head of cabbage

1 cup green beans 1″ pieces

2 whole bell peppers chopped

28 ounces low sodium diced tomatoes

6 cups low sodium beef broth (or use veggie broth for vegan)

2 tablespoons tomato paste

2 bay leaves

½ teaspoon each thyme & basil

pepper to taste

2 cups broccoli florets

2 cups zucchini sliced

1. In a large pot cook onion & garlic over medium heat until slightly softened.

2. Add carrots, cabbage & green beans and cook an additional 5 minutes.

3. Stir in bell peppers, undrained tomatoes, broth, tomato paste, bay leaves and seasonings. Simmer 6-7 minutes.

4. Add in zucchini & broccoli. Simmer an additional 5 minutes or until softened.

Servings: 12 - 240 kcal/20g protein each

9 uncooked lasagna noodles

1 lb extra-lean (at least 90%) ground beef

2 cloves garlic, finely chopped

1 jar (25.5 oz) Italian herb pasta sauce

1/8 teaspoon ground red pepper (cayenne)

1 1/2 teaspoons dried basil leaves

1 egg

1 container (15 oz) reduced-fat ricotta cheese

2 cups shredded reduced-fat mozzarella cheese (8 oz)

1/3 cup shredded Parmesan cheese

1. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Cook and drain noodles as directed on package. Place in cold water.

2. Meanwhile, in 12-inch skillet, cook beef and garlic over medium-high heat 5 to 7 minutes, stirring frequently, until beef is thoroughly cooked; drain. Stir in pasta sauce, ground red pepper and 1 teaspoon of the basil. Heat to boiling, stirring occasionally. Remove from heat.

3. Heat oven to 350°F. In medium bowl, beat egg slightly. Stir in ricotta cheese and remaining 1/2 teaspoon basil until blended. Drain noodles. Spread about 1/2 cup sauce mixture over bottom of baking dish. Top with 3 noodles, 1 1/2 cups of the sauce mixture, half of the ricotta mixture and 3/4 cup of the mozzarella cheese. Repeat layers once. Top with remaining noodles, sauce and mozzarella cheese; sprinkle with Parmesan cheese. Spray 15-inch piece of foil with cooking spray. Cover lasagna with foil.

(2-3 portions)

You need:

-200g broccoli (56)

-200g champignons (44)

-1tsp vegetable broth(10)

-soy sauce, spices (optional)

How to:

-cut the veggies into smaller pieces

-put them in a pan and stir for a minute

- add in ur 50ml vegetable broth and put a lit on top.

-wait for the broccoli to be done then add in ur spices and soy sauce(if you want to)

That’s why it’s so tough to break those habits and patterns, you can’t hate your way out of them. It’s been really helpful for me to reframe triggers and urges that way, instead of saying “you’re an adult you shouldn’t still be feeling like this, you’re stupid and immature for still wanting to self-harm” 

I’m trying to say things like 

Keep your appendages warm!! Gloves, socks, pinching your nose, will keep blood flowing to those areas. Especially if you live in a cold place where hypothermia is a risk.

If you are an afab person who wants to have children, make sure you track your cycle and take vitamins. If you lose your cycle you may never gain your fertility back.

Don’t do drugs or smoke!! I know you’ve heard this 1000 times but starting drug use because of an ED is a slippery slope. I started smoking and doing adderal to lose weight and I ended up losing thousands of dollars and friends to cocaine and opioid addiction.

Take care of your hair and skin. Even if its the cheapest products, a little can go a long way in terms of skin care.

Trying to shave excess hair growth due to malnutrition (lanugo) doesn’t work. It will keep growing back thicker because your body is trying to keep itself warm.

Keep a to do list or a planner. Brain fog is a real thing and it might help you manage your time.

Dont drink apple cider vinegar straight. Its very acidic and can cause tooth decay and burns over time.

Try to work yourself up to eating at least 3-500 calories a day at least twice a week, thats needed for proper brain function.

If you feel you are going to faint, sit down as quick as possible and if you can put your head between your knees, do. You don’t want a concussion.

I would like to say that these posts are for harm reduction reasons. I believe everyone deserves recovery. Stay safe

Servings: 8 servings (serving size: about 3/4 cup) - 70 kcal/1.9g protein

1 ½ tablespoons olive oil

1 garlic clove, minced

1 ½ cups diced red potato

½ cup chopped celery

½ teaspoon salt

1 ¼ pounds green beans, trimmed

¼ cup water

⅓ cup chopped fresh cilantro

¾ pound plum tomatoes, peeled and coarsely chopped

¼ teaspoon freshly ground black pepper

¼ teaspoon ground red pepper

Servings: 20 rolls - 129 kcal/5g protein each roll

1 tablespoon of olive oil

1 cup of zucchini, grated

1 cup of carrot, grated

1/2 cup of baby portabella mushrooms, minced

1 cup of frozen chopped spinach, thawed and squeezed dry

1 1/4 cup of small curd cottage cheese

1/2 teaspoon garlic powder

1/2 teaspoon of dried basil

salt & pepper

2 cups of marina sauce

20 lasagna noodles

3/4 cup of mozzarella cheese

1. Preheat oven to 350.

2. In a large saute pan, add olive oil and mushrooms. Saute for 2-3 minutes.

3. Next, to the same pan, add carrots and zucchini. Saute for another 2-3 minutes.

4. Remove from heat and let rest for 5 minutes.

5. In the meantime, bring a large pot of water to a boil and cook lasagna noodles till al dente {written on box}. Spray a baking sheet with cooking spray so noodles do not stick. Remove noodles and place on baking sheet until cool enough to touch.

6. In a small bowl, add sauteed vegetables, spinach, cottage cheese, garlic powder, dried basil, and salt & pepper to taste. MIx until combined.

7. In a 13×9 inch pan add 1 cup of marinara sauce to the bottom.

8. Start to assemble lasagna rolls. Place lasagna noodle on a flat surface. Add about 1-2 tablespoons of the filling mixture to the noodle and spread out even.

9. Roll from one end to the other and place rolls in pan.

10. Finish off with 1 cup of marinara sauce on top of finished noodles.

11. Place 1 tablespoon shredded mozzarella cheese on each lasagna roll.

12. Cover with foil.

13. Bake for 40 minutes.

14. Devour!