What Waist By Crystal Perry

22 Pages

Having a flat stomach is something that has been on many
people’s fitness goals or New Year’s resolution lists at one time
or another. In this guide I will be breaking down my personal
routine of top five tips of getting and keeping a slim waist!


No-Bake Peanut Butter Protein Bites (Dairy-Free!)



  • 1 1 1/4 cup Peanut Butter
  • 2 1/3 cup Organic Raw Honey (or Agave for Vegan)
  • 3 ¼ cup Gluten-free oat flour
  • 4 1/8 cup Coconut flour
  • 5 ½ cup Vanilla plant protein powder
  • 6 Pink sea salt
  • 7 1/3 cup Dark chocolate chips


Line baking sheet with parchment paper

Combine Honey and Peanut butter

Add remaining ingredients

Mix with hands, then press dough into parchment paper until flat and even

Place in freezer for 25 minutes


Keep leftovers refrigerated




  • 1 1/2 Mashed avocado (without skin)
  • 2 1/4 Onion (finely diced)
  • 3 Minced garlic
  • 4 1 Tbsp Coriander (ground)
  • 5 1/2 FRESH Lime juice
  • 6 Black pepper
  • 7 Red pepper


Add all ingredients to a small bowl, mash with a fork to mix

*You can choose to make it as smooth or as chunky as you prefer*

Serve immediately or allow to slightly chill in the refrigerator in an airtight container

Banana Pancakes (Vegan)



  • 1 3/4 Cup Rolled oats
  • 2 1/4 Cup Oat flour
  • 3 1 Large banana (sliced)
  • 4 1 1/4 Cup unsweetened & unflavored nut-based milk (or any plant-based milk)


Blend all ingredients in a food processor or blender

Heat a lightly oiled frying pan on medium-high heat

Pour 1/4 cup of the batter into frying pan, cook until brown on each side

Cook until remaining batter is used

Serve with fresh fruit (banana, blueberries, strawberries, etc) and maple syrup or agave

Baked Zucchini Chips



  • 1 1 Thinly sliced zucchini
  • 2 1 Tbsp Olive oil
  • 3 Pink sea salt
  • 4 Garlic powder
  • 5 Black pepper
  • 6 Onion powder
  • 7 Paprika


Preheat oven to 400 degrees

Put zucchini slices into a bowl and lightly drizzle olive oil (be careful not to over saturate the zucchini!)

Make sure all slices are coated in the oil, then add all of the above seasonings

Spread zucchini slices onto a baking sheet and bake until slices are slightly browned, approximately 20-25 minutes