Volume 1: Recipes for Weight Loss

(27 customer reviews)


  • Format: Digital Download (PDF)
  • Click HERE for the printed version (paperback)

This cookbook is a Katie classic and a treasure trove of satisfying meals that leave you feeling light and energetic, while nourishing the body and naturally supporting weight loss. It takes the guesswork out of portion sizes and provides food categories and amounts according to a typical weight-loss food plan. All recipes are plant-based, sugar, sweetener, and flour free, and measured in ounces.



Katie is known for her great-tasting, soul satisfying plant-based cuisine, and is the host of the popular recipe blog Katie’s Conscious Kitchen. This cookbook is a hand-picked selection of over 100 cherished recipes that deliver nourishment and satisfaction to anyone striving to eat fewer processed foods and more healthful plants.

In 2016, Katie adopted a sugar and flour free lifestyle and began following a structured eating plan to bring more awareness to her food portions. She lost 70 pounds following the program, cooking joyfully and eating deliciously throughout the weight loss phase. She drew the attention of others in the community who sought support with cooking palatable sugar and flour free meals, and thus Katie’s website was born.

With color images for every recipe and tips, tricks and on-the-go meal wisdoms throughout, Katie has given those navigating weight-loss or following a sugar and flour-free lifestyle a much-needed resource that is sure to inspire.

This Cookbook Includes:
  • 100+ sugar, sweetener, & flour free recipes
  • Mostly plant-based (a few recipes contain eggs)
  • Tips, tricks, and on-the-go meal Ideas
  • Broken down by food category (grains, proteins, vegetables, fats, fruits)
  • Amounts given in ounces
  • Modifications for weight maintenance (rather than weight loss)
  • Color images for every recipe

27 reviews for Volume 1: Recipes for Weight Loss

  1. Lori

    I wholeheartedly recommend this beautifully put-together cookbook. I have made several of these recipes from her blog and have enjoyed them all. These are geared toward a plant-based diet but for those of us who aren’t completely plant-based, it’s easy to add animal protein instead if desired. They are delicious either way! It’s so handy to have the quantities already broken down into weight loss friendly portions. I’m a big fan of anything that makes my life easier! Buy this book and make this food! You won’t be disappointed!

    • Katie Gates

      Thank you Lori for your wonderful review! ☺️

  2. Christine

    This book is a TREASURE that will serve many people for many, many years to come!

    • Katie Gates

      Aww, thank you! I hope so too. ❤️

  3. Anonymous

    Like you, I go back and forth between simple meals and a recipe. I absolutely could not have made it 145 days without sugar and flour if not for your incredible recipes. (Love your bright green book on my kitchen counter!) Thinking about doing “simple” for a lifetime makes me feel deprived and punished. It makes me profoundly sad. Having recipes is a fun project for me, does not trigger me in any way, and allows my family to really enjoy exciting meals together.

    • Katie Gates

      Yay!! So glad you are enjoying your food! Food should be FUN!

  4. Tiffiny

    I find your recipes and cookbook to be one of the reasons I can stick to my program! Your recipes actually help me to stay with the program and feel wonderful! Thank you for sharing your gifts!

    • Katie Gates

      Aww, thank you! So glad they are helpful. 😘

  5. Simone

    Thank you for your wonderful cookbook. I am just starting on my journey, and I’ve found that I do much better staying on track when I have a little more variety. My first week I stuck strictly w/ the basics & while I had great results (7.5 lbs) I know that this would be difficult for me to sustain long term. I know some of my trigger foods already (cannot do Ezekiel bread or cereals), so I know to stay away from those. Your recipes are great & they decrease the time I need to spend in the kitchen. I believe this will help me stay on target. Thank you for all of the work you do to make things simpler for us! It is much appreciated! Blessings & prayers to your continued success!

    • Katie Gates

      Thank you for your sweet comment and review! I’m so glad that these recipes are serving you on your journey. 💜

  6. Liz

    There’ve been times when I’ve felt like my food choices were too limited and I was ready to give up but then I became encouraged again when I’d receive an email from you containing a new recipe. Your hard work and dedication is helping so many people, including me. I am delighted with your cookbook. I don’t eat sugar or flour but I need to cook for others in the house. I get a lot of complaints if I try to serve the same thing every day. Making some of your recipes help me not to also have to handle sugar and flour for the rest of the family. You have made a major contribution and I thank you for that!!

    • Katie Gates

      Thank you for your kind review! So glad to hear that they have made a positive impact. ❤️

  7. Linn

    I am a binger. If I start to feel overly restrictive with my food plan…too simple too boring too controlling I will binge. Period. After many years of therapy for this I know what sets me off. You have provided me with the much needed safety valve regarding my food. THANK YOU, KATIE.

    • Katie Gates

      I’m so glad to hear that, thank you for your kind feedback! 😘

  8. Jana

    Katie, thank you so much!!! These recipes are amazing and are so helpful in so many different ways. You are so appreciated for doing this.

    • Katie Gates

      So glad you are loving them! 💜

  9. Kathy

    Dear Katie, I find you inspiring and love your recipes. My family does too. I have been eating this way for a year, my anniversary is tomorrow. I haven’t made my goal weight yet, but I have lost 131 lbs within the past year. It is crucial that I keep cooking and creating. I find joy in serving delicious, wholesome, healthy meals to my kiddos and chef husband. Being creative on plan is also very important to me. I find that too simple gets me off the rails. This cookbook has truly helped me find joy and satisfaction while feeling healthy and fantastic. Thank you for being you. Keep on rocking!

  10. Jill

    Thank you so much for all you do! Your cookbooks and recipes have helped me lose over 49 pounds so far in my program. I have the coconut curry soup every day for lunch. I appreciate someone having the skill to figure out correct quantities as well.

  11. Linda

    Love your recipes!! So yummy and easy to make. My spouse is a fussy eater, but he’s had some of your foods with no complaints!

  12. Kathryn

    I need to take a moment to tell you-I think you’re so talented. Thanks for sharing all you do. I’m still contemplating do this. You’re making it seem doable. If I do it, it will be because I like your recipes and what you’re eating. I’m so happy for you. Thanks so much, this cookbook is a work of art.

  13. Jo

    I have looked to many of your recipes as things I can take to a potluck, or serve to my extended family. This book is chock full of them. Thank-you for helping me explore for myself and demonstrate to friends and family, in concrete and tasty ways, that WFPB eating and BLE are totally compatible with the rest of life. Keep up the good work!! Many thanks!!

  14. Deb

    Way to go, Katie! This is an awesome resource, filled with your knowledge, energy and enthusiasm! Thank you!!!

  15. Susan

    Dear Katie, thank you so much for the wonderful efforts and your amazing recipes and hints. I, for one, would have been lost without them. As I am a foodie, keeping food too bland and too simple is a huge trigger for me, and trying your recipes has been a real lifesaver for me. I particularly loved your lentil curry recipes, and am about to dive into your thanksgiving offerings. I am new to plant-based foods, but your dedication and beautiful presentation and simple explanations have helped me ease into it seamlessly. This book is a fantastic primer for plant-based newbies like me.

    • Katie Gates

      Yay!! So happy to hear that these recipes help make plants more appealing. Keep on cookin!

  16. Tara

    Thank you for the inspiration! Everything I’ve tried in this cookbook has been delicious & helps keeps me on track. Best of all, family likes the recipes too.

    • Katie Gates

      I’m so glad! 🥰

  17. Jim

    Wonderful recipes and menu ideas to get some variety into my plan.

    • Katie Gates

      Glad to help!

  18. Valerie

    I’m fairly new to BLE but LOVE this cookbook and recipes! There are so many foods that are part of BLE that I don’t have experience cooking. Your book provides the information and ideas for how I can incorporate them into my food plan. If I stuck with what I knew, I would not have been successful at this program. I needed more variety and you provided it. Thank you!

    • Katie Gates

      So lovely to hear. Thank you! 😘

  19. Anne

    I am a person that needs a very simple, basic and limited plan to succeed and so far, so good! However, I also like to have the resources to cook something special either for myself or for entertaining which I love to do as well as cook (after goal). Thank you for inspiring me to continue! This cookbook is fantastic.

    • Katie Gates

      So happy to contribute to the specialness of food for you! Thanks for your review ❤️

  20. Angela

    I’m relatively new to BLE, but I’ve already figured out that keeping things too simple and repetitive with my food absolutely will derail me, as will having to create my own recipes all of the time. Your recipes and this cookbook have really helped me to stay on track. Yes, there are a couple I need to avoid because they contain trigger foods for me, but overall, they help with automaticity because I can just follow the instructions.

    • Katie Gates

      So happy you are exploring what works for you! Thanks for your kind review. 😘

  21. Sandy

    I had to try on three different pairs of pants at Marshall’s yesterday to believe that I really am a size 6. You are no small part of my success. A week rarely passes without me serving up Melty Eggplant, and sweet potato waffles are a breakfast mainstay. I have no doubt that your delicious and easy-to-follow recipes have contributed to my desire to continue on this journey. You expertly show how to create nourishing and delicious meals. While I understand other people’s reticence with “food porn,” your recipes have made me even more committed to good health. I love your cookbook and thank you truly for the impact you have had on my life.

    • Katie Gates

      What a sweet review, thank you SO much for your glowing feedback. I’m so glad to hear that my resources have helped you so much! Best wishes on your journey ❤️

  22. Melanie

    This cookbook is amazing Katie!!! I’m now in week 7 of my journey, and am growing tired of simple foods, and have LOVED your recipes to begin to spice things up. In particular, the sweetener-free cranberry sauce is currently my breakfast fruit, eaten with yogurt, flax, and chia each morning. And, it’s DELICIOUS. I’m looking forward to making some of these other recipes to help me get through the holidays.

    • Katie Gates

      Yum, I’ve never thought about eating that cranberry sauce for breakfast, I’ll be trying that!

  23. Cindy

    I am just loving your cookbook, Katie! You have done such a beautiful job and put so much work and love into it. Thank you so much for sharing all this with us. I am in week five of my program and have found freedom that is amazing from following the bright lines. Your success has been impressive! It is really hopeful and encouraging. I follow you on Instagram as well and have loved seeing your adventures and meals this summer.

    • Katie Gates

      Aww, thank you! It’s always nice to know that all the random things I put out in the world land somewhere and are appreciated. ❤️

  24. Linda

    I followed BLE from March 31-October last year, taking two boot camps. I previously was in a strict weighed and measured food plan in OA for 15 years. I have used your recipes for many months, and am delighted to find a new one in my inbox. With your recipes, I am able to go vegan in a very healthy way. I totally LOVE your recipes. This cookbook is a treasure trove.

    • Katie Gates

      Thank you! I’m so glad to hear that my recipes have helped you explore a plant-based lifestyle while following your program! 🥰

  25. Terry

    I just want to let you know what a HUGE difference you’re recipes of made for me in my recovery. I have been in the right size body my whole life, eating extremely healthy but not free because of my cravings. With a lot of rebellion I began this program. Your cookbook and recipes have been a big game changer for me and I am offering you my deep appreciation and thanks.

    • Katie Gates

      Aww, thank you for taking the time to write, I appreciate it so much! So glad you have benefited from my recipes. 💕

  26. Sue

    Katie is making fantastic recipes that are also already portioned! Such a precious resource to all of us who eat this way and our loved ones who want to cook and eat with us. Thank you, Katie! This cookbook is such a valuable resource in our household.

    • Katie Gates

      Yay! So happy to hear that. Thank you for your lovely review! 😘

  27. Anonymous

    Finding your site has been a god send for me. I am so easily bored that I needed something to spark up my food. I was frustrated that my program didn’t offer any recipes. Thank you so much for sharing yours.

    • Katie Gates

      You are so welcome! Glad you found some fun food!

  28. Katie Gates

    So happy to hear that you’re exploring more variety and branching out! Yay!!

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