PsychoChef^™

Ingredients

• 3 scoops ALLMAX IsoFlex (Choc PB)
• 8 oz water
• 1 scoop 1st Phorm Multi-Fiber
• 1 serving ALLMAX Carbion, unflavored

How every day starts — 81 grams of protein before the world gets a say. Shake or blend it all together and drink.

Ingredients

• 1 serving Redcon1 MRE Whole Food Protein
• 1 scoop 1st Phorm Multi-Fiber
• 1 serving ALLMAX Carbion, unflavored

The rebuild, right after the work — shake it up and drink it down. On rest days this shake pulls lunch duty, with the day’s 5 g of creatine mixed in.

Ingredients

• 1 serving Centurion Labz God of Rage Unchained
• 1 serving Centurion Labz Blood Rush
• 1 serving ALLMAX Carbion, unflavored
• 1 packet Morphogen Nutrition Hydrate Sport Electrolytes
• 1 scoop creatine (5 g) — the day’s full dose
• Optional: 1 serving Cutler Liquid Carnitine 3000, 30 min before

The ignition — mixed fresh on training days only.

Ingredients

• 1 serving Vital Proteins Collagen Peptides, unflavored
• 50 mg vitamin C

Taken a full 60 minutes before training — joints and connective tissue get their own appointment, separate from the pre-workout drink.

Ingredients

• 1 serving Chobani 20G Protein vanilla low-fat Greek yogurt
• 2 scoops ALLMAX IsoNatural whey isolate (vanilla)
• 1/2 cup raspberries
• 1/2 Nature Valley Crunchy Oats & Honey bar (or 1/2 cup granola)

Stir the isolate into the yogurt, then top with the raspberries and the crumbled bar. Granola version: ~592 cal · 82P · 55C · 9F.

Ingredients

• 2 packets Quaker Raisins & Spice instant oatmeal, made with water
• 2 tbsp Log Cabin Original syrup

Warm, spiced, and always cooked — never raw.

Makes 4–5 cups · macros per cup

Fluff

• 1 cup low-fat cottage cheese
• 1 cup plain Greek yogurt
• 1 scoop vanilla protein powder
• 1 box (~1 oz) sugar-free salted caramel cheesecake pudding mix
• 1/2 tsp vanilla extract
• 1/4 tsp caramel extract (optional)
• 1–2 tbsp zero-calorie sweetener (optional)
• 2–4 tbsp unsweetened almond milk, as needed
• 1/4 tsp sea salt

Crunch

• 1/4 cup chopped roasted peanuts or pecans
• 2 tbsp sugar-free toffee bits
• 1 tbsp crushed sugar-free caramel candies (optional)
• Small pinch sea salt

Optional topping: light whipped topping, extra chopped nuts, sugar-free caramel drizzle.

Method

1. Blend the fluff ingredients 1–2 minutes until completely smooth, thick, and creamy.
2. Thin with almond milk 1 tbsp at a time only if needed — it should hold its shape.
3. Mix the crunch ingredients in a small bowl.
4. Layer fluff → crunch → fluff into 4–5 small containers.
5. Top with the remaining crunch; add whipped topping or a caramel drizzle if you like.
6. Cover and refrigerate at least 1–2 hours — it thickens and the flavor develops.

Per cup, based on 5 servings (fiber ~1–2 g, sugar ~3–5 g).

Makes 2 mini cheesecakes · macros per cheesecake

Filling

• 1 block (8 oz) low-fat cream cheese, softened
• 2 scoops Legion Whey+ Vanilla protein powder (~1/2 cup)
• 1/2 cup pumpkin purée (not pumpkin pie filling)
• 2 large eggs, room temperature
• 1/4 cup Splenda granulated sweetener
• 1–2 tbsp milk, only if needed
• 1 1/2 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• Pinch of salt

To finish: zero-sugar whipped topping and a dusting of cinnamon or pumpkin pie spice.

Method

1. Preheat oven to 325°F. Coat two 4-inch springform pans with nonstick spray or parchment.
2. Beat the cream cheese until completely smooth — get the lumps out now.
3. Add the pumpkin purée, protein powder, Splenda, pumpkin pie spice, vanilla, and salt; mix until smooth. Too thick? Add milk 1 tbsp at a time.
4. Add the eggs one at a time, mixing gently — stop as soon as combined. Overmixing means puffing and cracking.
5. Divide between the pans and smooth the tops.
6. Bake 19–22 minutes: edges set, centers still slightly jiggly — not wet or sloshy.
7. Cool gradually: oven off, door cracked, 10–15 minutes inside, then room temperature.
8. Cover and refrigerate at least 4 hours, preferably overnight — the chill is part of the method.
9. Top with zero-sugar whipped topping, dust with spice, and serve chilled.

Per cheesecake: fiber 2 g · sugar 7 g · sodium 640 mg. Excludes the whipped topping — amount wasn’t specified.

Makes 4 cups · macros per cup

Ingredients

• 1 box (0.3 oz) sugar-free strawberry Jell-O gelatin
• 1 cup (225 g) non-fat Greek yogurt
• 4 oz (115 g) light cream cheese, softened
• 1 scoop (30 g) vanilla protein powder
• 1/2 cup (120 ml) unsweetened almond milk
• 1 tsp vanilla extract
• 1 cup light whipped topping (e.g. Lite Cool Whip)
• 1/2 cup diced fresh strawberries (optional)

Method

1. Beat the cream cheese, Greek yogurt, and vanilla extract until completely smooth.
2. Add the gelatin powder, protein powder, and almond milk; beat until fully combined.
3. Fold in the whipped topping until light and fluffy.
4. Divide into 4 cups, smooth the tops, cover, and refrigerate at least 2 hours.

Per jar · from High Protein Low Carb Kitchen

What’s in it

• Cottage cheese
• Greek yogurt
• Protein powder
• Sugar-free caramel
• Toasted coconut
• Vanilla
• Graham crackers

The jar Chef saved lists the ingredients without amounts — 32 g protein and 5 g carbs per jar. The “No Guilt Dessert.”

Makes 4 cups · macros per cup

Ingredients

• 1 cup Greek yogurt
• 1/2 cup cottage cheese
• 1/4 cup honey or maple syrup
• 1/4 cup lemon juice
• 1 tbsp lemon zest
• 1 tsp vanilla extract
• 1/2 tsp gelatin (optional, for extra firmness)
• 1/4 cup crushed graham crackers, for the crust
• Fresh berries, for topping (optional)

Method

1. Blend the yogurt, cottage cheese, honey or maple syrup, lemon juice, lemon zest, and vanilla until smooth and creamy.
2. If using gelatin, dissolve it in a small amount of warm water, add to the mixture, and blend again.
3. Layer the crushed graham crackers in the bottom of the serving cups.
4. Spoon the lemon cheesecake mixture over the graham layer.
5. Chill at least 2 hours to set; top with fresh berries before serving.

Meal prep: keeps in the refrigerator up to 3 days. Per cup (honey version): fiber 0.4 g · sugar 22 g · sodium 140 mg — excludes the optional berries.

Whole recipe = 1 serving

Ingredients

• 1/2 ripe banana (about 60 g)
• 1/4 cup cottage cheese (about 60 g)
• 1 large egg
• 1/2 tsp vanilla extract

Blueberry topping

• 1/2 cup blueberries (about 75 g)
• 1 tbsp water, if needed
• Whipped cream or thick Greek yogurt (optional)

Method

1. Preheat oven to 350°F (175°C). Lightly grease a small oven-safe baking dish.
2. Slice the banana into the bottom of the dish and mash thoroughly with a fork.
3. Add the cottage cheese, egg, and vanilla; mix until combined — blend first for a smoother, cheesecake-like texture.
4. Bake about 30 minutes, until the top is lightly golden and the center is set with only a slight wobble.
5. Cool completely, then refrigerate at least 1 hour.
6. Warm the blueberries in a small saucepan over medium-low heat 3–5 minutes (add water if needed); gently crush a few and leave the rest whole.
7. Spoon the warm topping over the chilled cake; finish with whipped cream or Greek yogurt.

Pro tip: use a very ripe banana for natural sweetness. Whole recipe: fiber 3.3 g · sugar 16 g · sodium 244 mg — excludes the optional whipped cream / yogurt topping.

Whole recipe = 1 serving

Ingredients

• 1 cup cottage cheese
• 1 egg
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1 tbsp maple syrup
• 2 tbsp Greek yogurt

Method

1. Add the cottage cheese, egg, cinnamon, vanilla, maple syrup, and Greek yogurt to a blender.
2. Blend until silky smooth.
3. Pour the mixture into a baking dish or ramekin.
4. Bake at 350°F (180°C) until set.
5. Let it cool slightly before serving.

Whole recipe: fiber 1.4 g · sugar 20 g · sodium 787 mg.

Whole recipe = 1 serving · baked

Ingredients

• 1 cup cottage cheese
• 1 large egg
• 1 tsp lemon zest
• 1 tbsp fresh lemon juice
• 1 tsp vanilla extract
• 1 tbsp sweetener

Method

1. Preheat oven to 350°F (180°C).
2. Blend all the ingredients until completely smooth and silky.
3. Pour into a small oven-safe baking dish or ramekin.
4. Bake until just set, about 20–25 minutes.
5. Cool slightly before serving.

Whole ramekin: saturated fat 5.5 g · fiber 0.3 g · sugar 17 g · sodium 774 mg. Based on creamed cottage cheese (~4% milkfat) and granular sucralose — the sweetener’s bulking powder accounts for about 10 g of the sugar/carbs, so a packet-style zero-cal sweetener lands a little lower.

Makes 8 squares · Prep 1 min · Cook 1 min · Freezing 2 hrs 10 min · Total 2 hrs 12 min · macros per square (3 oz)

Ingredients

• 1 cup cottage cheese, 4%, blended smooth
• 1 cup almond flour (add more if needed)
• 2 scoops vanilla protein powder
• 1/4 cup peanut butter, unsweetened
• 2 tbsp maple syrup
• 1/3 cup crushed peanuts
• 1/2 cup dark chocolate chips
• 1 tsp coconut oil

Method

1. Line a glass meal prep container with parchment paper.
2. Blend the cottage cheese until completely smooth.
3. Mix the cottage cheese, almond flour, protein powder, peanut butter, and maple syrup into a thick dough (add more almond flour if needed).
4. Press the mixture into the lined container.
5. Sprinkle the crushed peanuts over the top and press them in.
6. Freeze 1–2 hours, until firm.
7. Melt the chocolate chips with the coconut oil in the microwave in 20-second increments, stirring between, until smooth.
8. Pour the chocolate over the top and spread evenly.
9. Freeze again until set, 5–10 minutes, then cut into squares. Store in meal prep containers in the fridge or freezer.

Per square: saturated fat 6.5 g · fiber 3.5 g · sugar 7 g · sodium 160 mg · potassium 310 mg · calcium 120 mg · iron 1.8 mg.

Prep 15 min · Cook 25 min · Serves 6 · macros per serving

Ingredients

• 2 lb boneless skinless chicken thighs, cut into 1-inch pieces
• 1 cup Dr Pepper soda
• 1/2 cup ketchup
• 2 tbsp apple cider vinegar
• 2 tbsp brown sugar
• 1 tsp smoked paprika
• 1 tbsp neutral oil
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp ground black pepper
• 1 tbsp chopped fresh parsley

Method

1. Heat the oven to 425°F and line a large rimmed baking sheet with parchment.
2. Toss the chicken with the oil, smoked paprika, garlic powder, salt, and black pepper; spread in one layer.
3. Bake 18–22 minutes, turning once, until the chicken reaches 165°F in the thickest pieces.
4. Meanwhile, combine the Dr Pepper, ketchup, vinegar, and brown sugar in a saucepan; bring to a boil.
5. Reduce the heat and simmer 15–20 minutes, stirring occasionally, until reduced to a thick, glossy glaze.
6. Toss the cooked chicken with the glaze and return to the oven for 2–3 minutes, watching closely.
7. Sprinkle with parsley and serve hot, with extra glaze from the saucepan.

Storage: refrigerate within 2 hours and use within 3 days; reheat leftovers to 165°F. Per serving: fiber 0.3 g · sugar 10 g · sodium 502 mg. The calculator had no skinless-thigh entry, so thighs were matched with skin — true fat runs a little lower.

Eight cozy crockpot chicken recipes in one collection — set it, train, come home to dinner handled. The ingredient lists, straight from the book, with whole-pot totals under each (servings weren’t stated in the source):

Crack Chicken

• 4 chicken breasts
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• Hidden Valley Ranch seasoning
• 16 oz cream cheese
• 1 1/2 cups cheddar
• 3–4 green onions
• 1 tbsp olive oil
• 8 slices bacon

Whole pot: fiber 5 g · sugar 23 g · sodium 6,672 mg. Ranch seasoning figured as 1 packet, matched to a generic dry seasoning mix.

Chicken Buffalo Dip

• 8 oz cream cheese
• 1 cup ranch dressing
• 1 cup red hot sauce
• 1 cup cheddar cheese
• 3 cooked chicken breasts

Whole pot: fiber 1.4 g · sugar 21 g · sodium 5,328 mg.

Chicken & Dumplings

• 1 cup carrots
• 1 cup celery
• 1 cup yellow onion
• 4 chicken breasts
• 26 oz can cream of chicken soup
• 2 cups chicken broth
• 1 tsp chicken bouillon
• 1 tsp parsley
• 1 tsp oregano
• 1 tbsp pepper
• 1 cup frozen peas
• 1 can Grands biscuits

Whole pot: fiber 24 g · sugar 42 g · sodium 13,886 mg.

Sweet Baby Ray’s Chicken

• 2 lbs chicken breasts
• 1 1/2 cups Sweet Baby Ray’s barbecue sauce
• 2 tbsp apple cider vinegar
• 1/4 cup light brown sugar
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp red pepper flakes

Whole pot: fiber 6 g · sugar 218 g · sodium 3,709 mg.

Tortilla Soup

• 14.5 oz can diced tomatoes
• 15.5 oz can white corn
• 15.5 oz can black beans
• 2 chicken breasts
• 1/4 cup taco seasoning
• 4 oz diced green chiles
• 4 cups chicken broth
• 2 cups Mexican cheese
• 1 cup heavy cream
• Tortilla chips and cilantro, to finish

Whole pot: fiber 47 g · sugar 54 g · sodium 10,458 mg — excludes the tortilla chips and cilantro (amounts weren’t in the source).

Crack Chicken & Rice

• 2 lbs chicken breasts
• 8 oz cream cheese
• 26 oz can cream of chicken soup
• 1 1/2 cups half and half
• 1 3/4 cups long grain white rice
• 2 packets dry ranch dressing mix
• 1 tsp black pepper
• 1 1/2 tbsp smoked bacon
• 1 1/2 cups Colby Jack cheese
• 2 cups cheddar cheese
• 3 tsp green onions

Whole pot: fiber 16 g · sugar 37 g · sodium 13,569 mg. Ranch mix matched to a generic dry seasoning mix.

Chicken & Gravy

• Chicken
• 1 large can cream of chicken soup
• 1/4 cup parmesan
• 2 packets chicken gravy
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1 1/2 tsp chicken bouillon
• 1/2 tsp onion powder
• 2 cups milk
• 1 cup water
• 4 large baked potatoes
• 1 tsp salt
• 1 1/2 cups sour cream

Whole pot: fiber 32 g · sugar 73 g · sodium 11,800 mg — excludes the chicken (amount wasn’t in the source): this is the gravy, potato, and sour-cream side only.

Pulled Chicken

• 3 chicken breasts
• 18 oz Sweet Baby Ray’s BBQ Sauce
• 1/2 cup light brown sugar
• 2 tbsp apple cider vinegar
• 1 tsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/4 tsp smoked paprika
• 1/4 tsp chili powder
• 1/2 tsp ground white pepper

Whole pot: fiber 6 g · sugar 277 g · sodium 5,602 mg.

Whole batch · roll count not stated

Ingredients

• 3/4 cup milk
• 1/4 cup granulated sugar
• 2 1/4 tsp active dry yeast
• 4 cups all-purpose flour
• 1/3 cup unsalted butter
• 1 tsp salt
• 1 large egg
• 2 tbsp cinnamon sugar
• 1 tsp brown sugar

Method

1. Warm the milk, add the sugar and yeast, and let sit until frothy, about 10 minutes.
2. Combine the flour, butter, salt, and egg; stir in the yeast mixture. Knead until smooth and elastic, about 5 minutes. Let rise until doubled, about 1 hour.
3. Punch down and roll into a rectangle. Spread with softened butter and sprinkle with cinnamon sugar.
4. Roll up, cut into rolls, and place in a greased baking pan, ready to bake.

Whole batch: fiber 17 g · sugar 87 g · sodium 2,494 mg — excludes the unmeasured butter spread over the dough.

2× batch, as saved · macros per serving (48 servings)

Ingredients

• 4 cups warm water (110°F / 45°C)
• 1 1/3 cups white sugar
• 3 tbsp active dry yeast
• 1/2 cup vegetable oil
• 1 tbsp salt
• 12 cups bread flour

The Allrecipes classic, doubled — the original batch yields 24 servings. Per serving: fiber 1 g · sugar 5.7 g · sodium 146 mg. Whole 2× batch: 8,048 cal.

Prep 25 min · Cook 45 min · Makes 8 swirls · macros per swirl

Ingredients

• 2 medium apples, peeled, cored, and finely diced (about 2 cups)
• 1/4 cup water
• 1/4 cup red cinnamon candies
• 1 tbsp unsalted butter
• 1 tsp cornstarch
• 1 tbsp cold water, for the cornstarch slurry
• 1 tube (16.3 oz) refrigerated large flaky biscuits (8 biscuits)
• 2 tbsp all-purpose flour, for rolling
• 1/2 cup powdered sugar
• 2 tsp milk

Method

1. Combine the apples, 1/4 cup water, candies, and butter in a saucepan; simmer 10–12 minutes, stirring, until the apples soften and the candies dissolve.
2. Stir the cornstarch mixed with 1 tbsp cold water into the filling; simmer 1–2 minutes until thick, with no loose liquid. Spread in a shallow bowl and cool 20 minutes.
3. Heat the oven to 375°F and line a 9-inch square metal pan with parchment.
4. On a lightly floured surface, arrange the biscuits in two rows of four, press the seams together, and roll into a 10-by-14-inch rectangle.
5. Spread the cooled filling thinly over the dough, leaving a 1-inch bare edge along one long side. Roll up from the opposite long side and cut into 8 swirls.
6. Place cut-side up in the pan and bake 25–30 minutes, until golden and the center dough is baked through. Cool 10 minutes.
7. Whisk the powdered sugar and milk into a glaze, drizzle over the warm swirls, and serve.

Storage: refrigerate covered within 2 hours and use within 3 days; reheat individual swirls until warm throughout. Per swirl: fiber 1.4 g · sugar 18 g · sodium 619 mg. The red cinnamon candies had no exact calculator entry — matched to generic hard candy.

Makes 9 biscuits · macros per biscuit

Apple filling

• 2 tbsp salted butter
• 2 cups peeled, small-diced apples (Granny Smith & Honeycrisp)
• 1/3 cup brown sugar
• 1 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1 tsp vanilla

Biscuits

• 1/2 cup (1 stick) salted butter, sliced
• 2 1/2 cups all-purpose flour
• 3 tsp baking powder
• 1 1/2 tsp kosher salt
• 1/3 cup granulated sugar
• 1/2 tsp cinnamon
• 2 cups buttermilk
• 2 tbsp salted butter, melted, for the dough
• 1 tsp vanilla
• Turbinado sugar, for topping

Method

1. Preheat oven to 450°F. Cook the apples in 2 tbsp butter with the brown sugar, cinnamon, and nutmeg for 4–6 minutes, until slightly softened and syrupy. Remove from heat and stir in the vanilla.
2. Melt 1 stick of butter in a 9×9 baking dish. Whisk the flour, baking powder, salt, sugar, and cinnamon.
3. Stir in the buttermilk, 2 tbsp melted butter, and vanilla, then fold in the apples.
4. Spread the batter over the melted butter, score into 9 biscuits, and top generously with turbinado sugar.
5. Place the dish on a lined sheet pan and bake 30–35 minutes, loosely tenting with foil around 27 minutes if well browned.
6. Serve warm with butter and maple syrup, if desired.

Per biscuit: fiber 1.6 g · sugar 20.6 g · sodium 732 mg — excludes the turbinado sugar topping (amount wasn’t stated).

Whole dish · servings not stated

Ingredients

• 1/2 cup unsalted butter
• 1 cup flour
• 1 1/2 tsp baking powder
• 1/4 tsp salt
• 1 cup sugar
• 1 cup buttermilk
• 1 tbsp vanilla extract
• 1 tbsp lemon extract
• 21 oz lemon pie filling

Method

1. Preheat oven to 350°F.
2. Melt the butter in a 9×9-inch dish.
3. Mix the flour, baking powder, salt, and sugar.
4. Add the buttermilk, vanilla, and lemon extract; stir gently.
5. Pour the batter over the butter — don’t stir.
6. Drop the lemon pie filling on top.
7. Bake 45–55 minutes, until golden.
8. Cool slightly and serve.

Whole dish: fiber 5.8 g · sugar 585 g · sodium 2,022 mg. The calculator has no lemon-extract entry, so the lemon extract was matched as vanilla extract.

Four pancake formulas in one entry — pick your texture. Whole-batch totals under each (pancake counts weren’t stated in the source):

Soufflé Pancakes

• 2 large eggs
• 2.5 tbsp sugar
• 1/4 cup cake flour
• 1 tsp cornstarch
• 1 tsp lemon juice
• 2 tbsp milk
• 1/4 tsp baking powder

Whole batch: fiber 0.6 g · sugar 33 g · sodium 266 mg.

Thick & Fluffy Pancakes

• 1.5 cups plain flour
• 2.5 tsp baking powder
• 1/2 tsp salt
• 1 tbsp sugar
• 1 1/4 cups milk
• 1 egg
• 3 tbsp melted butter
• 2 tsp vanilla extract

Whole batch: fiber 5 g · sugar 30 g · sodium 2,588 mg.

Thin & Light Pancakes

• 3 eggs
• 1.5 tbsp sugar
• 2 tbsp milk
• 3/4 cup plain flour
• 2 tbsp cooking oil

Whole batch: fiber 2.5 g · sugar 21 g · sodium 210 mg.

Eggless Pancakes

• 1 cup milk
• 3 tbsp oil
• 1 tbsp water
• 2 tbsp sugar
• 1/4 tsp salt
• 1 cup plain flour
• 2 tsp baking powder
• 1 tsp vanilla extract

Whole batch: fiber 3.4 g · sugar 38 g · sodium 1,663 mg.

Six fudges, one shelf — every formula in the collection, with whole-batch totals under each (piece counts weren’t stated in the source):

White Chocolate Caramel Fudge

• 24 oz white baking chips
• 14 oz sweetened condensed milk
• 2 1/2 + 1 1/2 tbsp heavy cream
• 25 wrapped caramels

Whole batch: sugar 820 g · sodium 1,139 mg.

Cotton Candy Fudge

• 22 oz white chocolate chips
• 14 oz sweetened condensed milk
• 1/4 cup unsalted butter
• 2 tsp cotton candy flavoring
• 1/2–3/4 tsp pink gel food coloring
• 1/2–3/4 tsp purple gel food coloring

Whole batch: sugar 617 g · sodium 510 mg — excludes the flavoring and food coloring (no calculator entries for them).

Maple Walnut Fudge

• 3 cups white chocolate chips
• 14 oz sweetened condensed milk
• 4 tbsp salted butter
• 3/4 tsp maple extract
• 1 1/2 cups roughly chopped walnuts

Whole batch: fiber 12 g · sugar 572 g · sodium 873 mg — maple extract excluded (no calculator entry).

Turtle Fudge

• 12 oz caramel squares
• 2–3 tbsp whipping cream
• 2 cups semi-sweet chocolate chips
• 14 oz sweetened condensed milk
• 1/2 tbsp vanilla extract
• 1 cup pecans

Whole batch: fiber 32 g · sugar 644 g · sodium 1,390 mg.

Butterscotch Fudge

• 22 oz butterscotch morsels
• 14 oz sweetened condensed milk
• 1/4 tsp salt

Whole batch: sugar 718 g · sodium 3,524 mg. Butterscotch morsels matched to butterscotch candies — the closest entry the calculator has.

Chocolate Walnut Fudge

• 3 cups semi-sweet chocolate chips
• 14 oz sweetened condensed milk
• 4 tbsp butter
• 1 tsp vanilla
• 1 1/2 cups walnuts

Whole batch: fiber 44 g · sugar 519 g · sodium 574 mg.

The Puerto Rican holiday classic.

Whole batch

Ingredients

• 1 can (14 oz) coconut milk
• 1 can (12 oz) evaporated milk
• 1 can (14 oz) sweetened condensed milk
• 1 tsp vanilla extract
• 1 tsp ground cinnamon
• 1/2 tsp nutmeg
• 1/2–1 cup white rum (optional)

Method

1. Blend all the ingredients.
2. Adjust the rum and spices to taste.
3. Chill 2 hours.
4. Serve cold with cinnamon.

Whole batch: fiber 1.6 g · sugar 251 g · sodium 919 mg — includes 3/4 cup white rum, the midpoint of the optional 1/2–1 cup.

Whole batch

Ingredients

• 1 lb good flour
• 1/4 lb brown sugar
• A little salt
• 2 gallons water

Method

1. Boil everything together for one hour. Remove from heat.
2. While still warm, bottle it and cork it closed.
3. Ready for use in 24 hours — one pint of this yeast makes eighteen pounds of bread.

A vintage recipe, kept the old way. Whole batch: fiber 12 g · sugar 111 g · sodium 2,366 mg — salt figured at 1 tsp (the source says only “a little salt”).

Makes 12 slices · Prep 45 min · Cook 1 hr 35 min · Chill 5 hrs · macros per slice

The big one — salted caramel, a graham crust, cinnamon streusel, apple filling baked inside, and a second apple topping spooned over after the chill. Five parts, one cheesecake.

Salted caramel sauce

• 1 cup (200 g) granulated sugar
• 6 tbsp (85 g) salted butter, room temperature, cut into 6 pieces
• 1/2 cup (120 ml) heavy cream, room temperature
• 1 tsp salt

Sauce method

1. Melt the sugar alone in a heavy stainless saucepan over medium heat, stirring constantly, until it clumps, then melts into an amber liquid — about 6 minutes. Don’t let it burn.
2. Lower the heat and stir in the butter — it will bubble hard. Keep stirring until fully melted and combined; if it separates or clumps, take it off the heat and whisk hard until it comes back together.
3. Slowly drizzle in the cream while stirring (it bubbles and steams), then stop stirring, raise the heat to medium, and boil 1 minute (220°F / 104°C).
4. Off the heat, stir in the salt. It pours thin hot and thickens a lot as it cools. Keeps up to 1 month in the fridge; rewarm to pour.

Graham cracker crust

• 2 cups (280 g) graham cracker crumbs (about 18 full sheets)
• 1/3 cup (67 g) granulated sugar
• 1/2 cup (113 g, 1 stick) salted butter, melted

Cinnamon streusel

• 1 cup (120 g) all-purpose flour, spooned & leveled
• 1/2 cup (100 g) packed light or dark brown sugar
• 1 tsp ground cinnamon
• 1/2 cup (113 g, 1 stick) salted butter, melted

Apple pie filling (inside)

• 2 tbsp (28 g) salted butter
• 3 large apples (about 500 g), peeled and thinly sliced 1/4–1/2 inch (about 3 cups)
• 1/3 cup (67 g) packed light brown sugar
• 1 1/4 tsp apple pie spice
• 2 tsp cornstarch mixed with 2 tsp water

Cheesecake

• 32 oz (904 g) full-fat brick-style cream cheese, room temperature
• 1 1/2 cups (300 g) granulated sugar
• 1/2 cup (120 g) full-fat sour cream, room temperature
• 2 tsp pure vanilla extract
• 1/2 tsp salt
• 1/2 cup (120 ml) salted caramel sauce (from above), plus more for serving (optional)
• 4 large eggs, room temperature

Apple pie topping

• 2 tbsp (28 g) salted butter
• 3 large apples (about 500 g), peeled and sliced 1/2–3/4 inch (about 3 cups)
• 1/3 cup (67 g) packed brown sugar
• 1 1/4 tsp apple pie spice
• 2 tsp cornstarch mixed with 2 tsp water

Method

1. Make the salted caramel sauce first and let it cool completely.
2. Preheat oven to 350°F (177°C). Line the bottom of a 9-inch springform pan with parchment.
3. Crust: combine the crumbs and sugar, stir in the melted butter until sandy, and press into the bottom and halfway up the sides of the pan. Pre-bake 10 minutes; set aside.
4. Streusel: whisk the flour, brown sugar, and cinnamon; stir in the melted butter with a fork until large crumbs form. Refrigerate.
5. Filling: melt the butter in a large skillet over medium heat; add the apples, brown sugar, and apple pie spice; cook, stirring occasionally, about 5 minutes until softened. Stir in the cornstarch slurry and cook 1–2 more minutes until thickened and the apples are tender. Set aside.
6. Water bath: boil a kettle of water. Wrap the outside of the springform pan tightly in heavy-duty foil (or set it inside a slightly larger pan) so no water can leak in; place it in a large roasting pan.
7. Lower the oven to 325°F (163°C). Beat the cream cheese and sugar on medium-high about 2 minutes until smooth and creamy. Add the sour cream, vanilla, and salt; beat just until combined. Mix in 1/2 cup of the caramel sauce just until combined. Add the eggs one at a time on low speed, mixing just until each yolk disappears.
8. Pour half the batter over the crust. Spoon the apple filling over it in an even single layer. Pour the remaining batter on top and sprinkle the streusel over everything.
9. Set the roasting pan in the oven and pour in boiling water to about 1 inch deep. Bake 65–75 minutes, until the edges are set and the center still jiggles slightly.
10. Turn the oven off, crack the door, and let the cheesecake cool inside 1 hour. Move it to the counter to finish cooling to room temperature, then refrigerate at least 4 hours (or overnight) before removing the springform ring.
11. Topping (make while the cheesecake chills): repeat the filling step using the topping ingredients (thicker slices), then let it cool to room temperature.
12. Spoon the topping over the chilled cheesecake and drizzle with extra salted caramel if desired. Slice with a sharp knife, wiping it clean between cuts.

Per slice: sugar 62 g · sodium 489 mg. Keeps covered in the fridge up to 5 days. Sweeter apples (Fuji or Honeycrisp) are recommended; don’t over-mix the batter, don’t skip the water bath, and don’t rush the chill. One gap from the source: the homemade apple-pie-spice blend proportions weren’t shown — store-bought works as written.

Prep 1 hr · Cook 1 hr 45 min · Chill 9 hrs · macros per slice (slice count not stated)

The same pineapple compote does double duty — about a third bakes inside as the filling layer, the rest goes on top with the piped cream and cherries.

Pineapple compote (filling + topping)

• 6 cups pineapple rings, quartered, juice drained & reserved (3 × 20 oz cans; 1,074 g pineapple)
• 2/3 cup + 1 tbsp packed dark brown sugar (158 g)
• 1 1/4 cups pineapple juice
• 2 tbsp + 1 tsp cornstarch
• 2 tbsp + 1 tsp water
• 2 tsp vanilla extract
• 2–3 tbsp vanilla rum or coconut rum (optional)

Crust

• 3 cups graham cracker crumbs (276 g)
• 1/2 cup salted butter, melted (113 g)

Cheesecake batter

• 32 oz full-fat cream cheese, softened at room temperature (906 g)
• 1 1/2 cups brown sugar (330 g)
• 4 large eggs, room temperature
• 3/4 cup full-fat sour cream, room temperature (180 g)
• 2 tsp vanilla extract

Whipped cream (gelatin-stabilized)

• 4 tsp cold water
• 1 tsp plain powdered gelatin
• 1 cup heavy whipping cream
• 1/4 cup + 2 tbsp powdered sugar
• 2 tsp vanilla extract

To decorate: maraschino cherries.

Method

1. Compote: dissolve the cornstarch in the water and set aside. Combine the pineapple, brown sugar, and pineapple juice in a large saucepan; cook covered over high heat 18–25 minutes, stirring occasionally, until the liquid reduces to almost syrupy. Lower to medium-high, re-stir and add the slurry, and cook 1–2 minutes until it thickly coats the back of a spoon. Off the heat, stir in the vanilla and rum (if using). Spread on a rimmed baking sheet and chill — it must be fully cold before use. (Make-ahead: airtight in the fridge 2–3 days.)
2. Crust: preheat oven to 350°F. Spray a 9-inch springform pan, line the bottom with parchment, spray again. Stir the melted butter into the crumbs and press into the bottom and up the sides. Bake 10 minutes; set aside and keep the oven at 350°F. Put a large pot of water on to boil and get out a large roasting pan for the water bath.
3. Batter (all cold ingredients at room temperature first): beat the cream cheese 1–2 minutes until creamy; add the brown sugar and mix on high 1–2 minutes, scraping the bowl between steps. Add the eggs one at a time on medium, just until incorporated. Add the vanilla, sour cream, and rum if using; mix on medium-low just until combined.
4. Water bath: set the springform pan inside a 10-inch cake pan (a leak buffer), and set that inside the roasting pan.
5. Assemble: pour half the batter over the crust; spoon about 1/3 of the cold pineapple compote over it in an even layer; pour the remaining batter on top and smooth.
6. Set the roasting pan on the center oven rack and pour boiling water into the roasting pan only, about 2 inches deep. Bake 1 hr 25 min to 1 hr 45 min — done when there’s only a slight center wobble, a knife at the edge comes out clean, and the center shows just a bit of thick batter.
7. Cool: turn the oven off, crack the door, and leave the cheesecake inside 1 hour. Remove, lift the springform out of the 10-inch pan onto a wire rack, cool to just warm / room temperature, then cover with foil and refrigerate at least 6 hours or up to 1 day before unmolding.
8. Whipped cream: sprinkle the gelatin over the cold water, let stand 4 minutes, then microwave 5 seconds to liquefy. Beat the cream, powdered sugar, and vanilla on high until it starts to thicken; drizzle in the gelatin on medium, then whip on medium-high to stiff peaks. (If the gelatin re-sets, microwave 3–5 seconds more.)
9. Serve: release the cheesecake onto a serving plate, top with the remaining pineapple compote, pipe on the whipped cream, and garnish with maraschino cherries.

Per slice: sugar 69 g · sodium 484 mg · cholesterol 190 mg. Leftovers keep in an airtight container in the fridge 3–4 days. Canned pineapple is easier here; fresh works if ripe.

Four foundation doughs from the notebook, with whole-batch totals under each:

Croissant Dough

Buttery and flaky — for croissants and breakfast pastries.

• 4 cups all-purpose flour
• 1/3 cup sugar
• 1 packet active dry yeast
• 1 1/4 cups warm milk
• 2 tbsp softened unsalted butter

Whole batch: fiber 16 g · sugar 83 g · sodium 150 mg.

Puff Pastry Dough

Light and crisp — sweet or savory bakes.

• 2 1/4 cups all-purpose flour
• 1 cup cold butter, cubed
• 1 tsp ice-cold water
• 1 tsp sugar
• 1 tsp salt

Whole batch: fiber 7.6 g · sugar 5 g · sodium 2,356 mg.

Pizza Dough

Soft and chewy inside, crispy outside.

• 3 1/2 cups all-purpose flour
• 1 1/3 cups warm water
• 2 tbsp olive oil
• 2 tsp active dry yeast
• 1 tsp salt

Whole batch: fiber 14 g · sugar 1 g · sodium 2,339 mg.

Pie Crust Dough

Tender and flaky — sweet or savory pies.

• 2 1/2 cups all-purpose flour
• 1 cup cold cubed butter
• 5–8 tbsp ice water
• 1 tsp salt

Whole batch: fiber 8.4 g · sugar 1 g · sodium 2,356 mg (salt counted once — the source listed it twice).

Four more dough formulas from the notebook — a second croissant and pizza take, plus donuts and dinner rolls. Whole-batch totals under each:

Croissant Dough

• 4 cups plain flour
• 1/4 cup sugar
• 2 1/4 tsp dry yeast
• 1.5 tsp salt
• 1 1/4 cups warm milk
• 2 tbsp butter

Whole batch: fiber 16 g · sugar 67 g · sodium 3,637 mg.

Donut Dough

• 1 cup milk
• 4 cups plain flour
• 2 large eggs
• 2 1/4 tsp dry yeast
• 1.5 tsp vanilla sugar
• 1/4 cup sugar
• 1 pinch salt
• 1/3 cup butter

Whole batch: fiber 16 g · sugar 70 g · sodium 414 mg (vanilla sugar matched as granulated sugar).

Pizza Dough

• 1 3/4 cups warm water
• 1.5 tbsp olive oil
• 2 1/4 tsp instant yeast
• 2.5 tsp salt
• 1.5 tbsp sugar
• 5.5 cups plain flour

Whole batch: fiber 21 g · sugar 21 g · sodium 5,833 mg.

Dinner Rolls

• 4–5 cups bread flour
• 2 tbsp instant yeast
• 1/3 cup sugar
• 1 tsp salt
• 1.5 cups warm milk
• 5 tbsp softened butter
• 1 egg

Whole batch: fiber 21 g · sugar 87 g · sodium 2,580 mg (figured at 4 1/2 cups flour — the midpoint of the 4–5 cup range).

Six upside-down cake formulas — the base method wasn’t in the saved notes, so these are the formulas as collected, with whole-cake totals under each (slice counts weren’t stated):

Pineapple

• 1/4 cup unsalted butter
• 3 cups packed light brown sugar
• 6 pineapple slices
• 12 maraschino cherries
• 1 cup all-purpose flour
• 1/4 tsp salt

Whole cake: fiber 10 g · sugar 713 g · sodium 779 mg.

Peach

• 1/4 cup unsalted butter
• 3 cups sliced peaches
• 1 cup all-purpose flour
• 2/3 cup granulated sugar
• 1/2 cup milk
• 2 large eggs
• 1 tsp baking powder
• 1/4 tsp salt

Whole cake: fiber 10 g · sugar 178 g · sodium 1,260 mg.

Berry

• 1/4 cup unsalted butter
• 3 cups mixed berries
• 1 cup all-purpose flour
• 3/4 cup granulated sugar
• 1/2 cup sour cream
• 2 large eggs
• 2 tsp cornstarch
• 1/2 tsp salt

Whole cake: fiber 19 g · sugar 255 g · sodium 1,339 mg.

Plum

• 1/4 cup unsalted butter
• 3/4 cup sliced ripe plums
• 1 cup all-purpose flour
• 1/2 cup granulated sugar
• 2 large eggs
• 1 tsp vanilla extract

Whole cake: fiber 5 g · sugar 113 g · sodium 139 mg.

Cranberry

• 1/2 cup unsalted butter
• 1 1/2 cups cranberries
• 1 cup all-purpose flour
• 3/4 cup granulated sugar
• 1/2 cup sour cream
• 1/2 tsp cinnamon

Whole cake: fiber 9.5 g · sugar 160 g · sodium 55 mg. The source’s sour-cream line was garbled — figured at 1/2 cup, matching the Berry variant.

Banana

• 1/4 cup unsalted butter
• 2 medium bananas, sliced
• 1 cup all-purpose flour
• 1/4 cup brown sugar
• 2 large eggs
• 1 tsp vanilla extract

Whole cake: fiber 9.5 g · sugar 83 g · sodium 155 mg.

Five no-bake tiramisu builds, with whole-dish totals under each (servings weren’t stated in the source):

Classic Tiramisu

• 6 large egg yolks
• 3/4 cup granulated sugar
• 1 1/4 cups mascarpone cheese
• 1 3/4 cups cold heavy cream
• 1 1/2 cups brewed coffee
• 3 tbsp coffee liqueur
• 2 packages ladyfingers
• Unsweetened cocoa powder and chocolate shavings, to finish

Whole dish: fiber 4 g · sugar 291 g · sodium 866 mg (ladyfingers at 400 g; excludes the cocoa powder and chocolate shavings — amounts weren’t stated).

Pistachio Tiramisu

• 1 1/2 cups heavy cream, cold
• 8 oz mascarpone, softened
• 1/2 cup pistachio cream
• 1/2 cup powdered sugar
• 1 tsp vanilla extract
• Pinch of salt
• 1 1/2 cups brewed coffee
• 2 tbsp sugar
• 1 tbsp coffee liqueur
• 1 package ladyfingers

Whole dish: fiber 14 g · sugar 167 g · sodium 676 mg (pistachio cream matched as pistachio butter; ladyfingers at 200 g).

Biscoff Tiramisu

• 2 packages Lotus Biscoff cookies
• 1/2 cup warm milk or coffee
• 16 oz cream cheese
• 3/4 cup Biscoff spread, plus 1/2 cup melted, for topping
• 1 cup powdered sugar
• 2 tsp vanilla extract
• 2 cups heavy whipping cream
• Crushed Biscoff cookies, to finish

Whole dish: sugar 488 g · sodium 4,289 mg (fiber shows 0 — the branded Biscoff entries report none).

Lemon Tiramisu

• 8 oz cream cheese, softened
• 3/4 cup powdered sugar
• 1 tsp vanilla extract
• Zest of 2 lemons
• 1 1/2 cups whipping cream
• 24–30 ladyfingers
• 1/2 cup lemon juice
• 1/4 cup sugar
• 2 tbsp limoncello or milk
• 1 cup lemon curd

Whole dish: fiber 3.9 g · sugar 331 g · sodium 1,095 mg (27 ladyfingers; excludes the limoncello — no liqueur entry in the calculator).

Dubai Chocolate Tiramisu

• 16 oz mascarpone, cold
• 3/4 cup pistachio paste or pistachio cream
• 3/4 cup powdered sugar
• 1 tsp vanilla extract
• 1 cup heavy whipping cream
• 1 1/2 cups chocolate milk
• 24–30 ladyfingers
• 1 cup dark chocolate chips
• 1/2 cup heavy cream
• Pistachio cream and chopped pistachios, to finish

Whole dish: fiber 34 g · sugar 318 g · sodium 912 mg (pistachio cream matched as pistachio butter; excludes the extra pistachio topping).

Three layered no-bake builds, with whole-dish totals under each (servings weren’t stated in the source):

Biscoff Cheesecake Lasagna

• 2 packages Lotus Biscoff cookies, plus extra for topping
• 6 tbsp melted butter
• 1 1/4 cups Biscoff spread (total)
• 16 oz cream cheese, softened
• 1 cup powdered sugar
• 2 tsp vanilla extract
• 2 cups heavy cream

Whole dish: sugar 475 g · sodium 4,201 mg (fiber shows 0 — the branded Biscoff entries report none; excludes the extra cookie topping).

Peanut Butter Chocolate Lasagna

• 2 cups chocolate cookie crumbs
• 6 tbsp melted butter
• 8 oz cream cheese, softened
• 1/2 cup powdered sugar
• 1/2 cup creamy peanut butter
• 1 tsp vanilla extract
• 1 cup whipped topping, plus 1 cup more to finish
• 2 packages instant chocolate pudding
• 3 cups cold milk
• Mini chocolate chips or peanut butter cups, and chocolate and melted peanut butter for drizzle, to finish

Whole dish: fiber 22 g · sugar 389 g · sodium 6,808 mg (excludes the mini chips / peanut butter cups and the drizzles — amounts weren’t stated).

Christmas Lasagna

• 2 cups crushed chocolate cookies
• 6 tbsp melted butter
• 8 oz cream cheese, softened
• 1/2 cup powdered sugar
• 1 tsp vanilla extract
• 1 cup whipped topping, plus 1 cup more to finish
• 2 packages instant strawberry pudding
• 3 cups cold milk
• 2 packages instant pistachio pudding
• 3 cups cold milk
• Crushed candy canes or red/green sprinkles, to finish

Whole dish: fiber 7.7 g · sugar 562 g · sodium 7,797 mg (excludes the candy canes / sprinkles — amounts weren’t stated).

Four back-pocket ratios — the formulas behind the formulas:

The Brine Ratio (about 5% salt)

• 1 L (1 qt) water
• 50 g (1.8 oz) salt

Brine chicken 4 to 12 hours in the fridge. No totals for this one — it’s a salt solution that’s mostly discarded, not eaten.

The Pancake Ratio

• 1 cup (125 g) flour
• 1 cup (240 ml) milk
• 1 egg
• 2 tbsp (28 g) melted butter
• 2 tsp baking powder
• Pinch of salt

Makes about 8 pancakes. Per pancake: fiber 0.4 g · sugar 1.6 g · sodium 163 mg.

The Bread Ratio (5:3)

• 500 g (17.6 oz) flour
• 300 g (10.6 oz) water
• 10 g (2 tsp) salt
• 7 g (1 packet) yeast

Whole loaf: fiber 14 g · sugar 1.6 g · sodium 3,890 mg.

The Pie Dough Ratio (3:2:1 by weight)

• 300 g (10.6 oz) flour
• 200 g (7 oz) cold butter
• 100 g (3.5 oz) ice water

Whole batch: fiber 8 g · sugar 0.9 g · sodium 28 mg (unsalted butter).

The method, as saved — no ingredient list came with this one, so there are no totals to run.

Method

1. Slash the loaf 3× at 45° with a sharp greased knife; dust the top with flour.
2. Place the bread in the oven; pour 1 cup hot water into a pre-heated baking tin; close the door gently.
3. Bake 10 minutes at 230°C / 210°C fan / 450°F.
4. Drop to 200°C / 180°C fan / 350°F and continue.
5. Large loaf: 30–35 minutes until golden brown; small loaves: 15–20 minutes.
6. Tip onto a cooling rack and tap the base — it should sound hollow. Or check the internal temp: 90–95°C / 194–203°F.