In our Philadelphia medical weight loss program where most of our patients lose about 2–5 pounds per week one of the most common questions we hear every day is,
“Do I still have to eat even though I am not hungry because the weight loss pills eliminate my appetite and cravings?”
And our answer is always yes. Even though are weight-loss pills control your appetite and cravings you still do have to eat something.
In our weight loss program people lose weight fast by eating delicious foods that helps you lose pounds and inches quickly. Not only do our weight loss patients lose the weight fast but they maintain the weight loss. In fact over the course of 2015 I personally lost over 80 pounds and I have still kept it off. So if I can do it – you can certainly do it. and just so you know I lost all that weight while enjoying really good foods like all different types of chicken recipes, beef recipes, pasta and rice and even desserts like chocolate cake, chocolate mousse, cheesecake and even ice cream. So I never felt deprived of anything. In fact my wife laughs and tells me that I ate more desserts during the time I was trying to lose those 82 pounds than I ever did in my life.
Our weight loss plan is successful at helping you lose weight because our weight-loss pills are very effective at controlling your appetite and your cravings.
But in addition to that we teach you how to eat in a way that turns your body into a fat burning machine.
And we give you the recipes for these fat burning meals. You would be eating all types of delicious foods just like I did and just like I’m still doing in order to maintain my weight loss. Now just because I enjoy eating cheesecake it does not mean you have to. I don’t know how it’s possible but some people do not like cheesecake. So whatever type of food that you like we have recipes that can help you. And you can lose this weight while still eating out at restaurants and diners.
In the article that I wrote on this blog a week or 2 ago about “ How I lost 7 lbs in 5 Days.” I detailed for you all the foods and meals that I eat throughout the day. And I told you how I lost that weight while eating at Wawa, Panera bread, the diner down the block, ordering Chinese take-out and even eating out at different types of restaurants.
So you see even though we give you all types of great recipes for delicious foods you can still eat on the run and lose weight. In fact in all honesty if it wasn’t for my wife I would probably eat every meal at WAWA. Sadly my cooking skill is limited to eggs, omelettes and the great mug cake and cheesecake recipes that I give you in this blog. So it doesn’t matter if you like to cook or eat out all the time if you stick to the basics of our program you will be fine.
Lots of people in our weight loss program have been challenging me to come up with some insanely delicious recipes.
So here are 5 insanely delicious recipes. I hope you enjoy them as much as I do when my wife makes them for our family.
Pasta with Chicken and Broccoli*
This is a fantastic recipe it’so simple all you need is a pan to cook it. It reminds me of when I was a child and my mom used to make hamburger and tuna helper. But this taste much better than that.
- ¼ cup of olive oil
- 2 garlic cloves minced
- ½ pound of boneless skinless chicken breast cut into ½ inch strips
- 1 ½ cups of broccoli florets
- 1 teaspoon of dried basil
- black pepper to taste
- ¼ cup of white wine
- 3/4 cup of low-sodium chicken broth
- ½ pound of whole-wheat bowtie pasta cooked
- optional dash of Parmesan cheese
Let’s start by heating the olive oil in a large skillet over a medium heat. Next we sauté the garlic for about a minute or so continuously stirring. We then add the chicken and cook the chicken until it’s well done. Next we add the basil, black pepper to taste, wine and chicken broth and cook this for approximately 5 minutes. Make sure that you train the cooked pasta and add this to the skillet and mix everything together nicely. After this let’s heat it for about 1 – 2 minutes. Now it’s ready to be served and if you like you could sprinkle some great tasting Parmesan cheese over top. This makes approximately yummy 4 servings.
Chicken and Stuffing*
This is a great creamy chicken and stuffing recipe served with veggies that is a holiday feast for any night of the week.
- 6 ounces of stuffing mix
- 1 ½ pounds of boneless skinless chicken breast cut into bite sized pieces
- 1 can of low-sodium cream of chicken soup
- ¼ cup of fat-free sour cream
- 16 ounces of frozen mixed vegetables, thawed
- ½ teaspoon of black pepper
- ½ teaspoon of garlic powder
- ½ teaspoon of onion powder
- 4 ½ cups of broccoli florets that are steamed until they are crisp and tender
First we are going to preheat our oven to 400°F and then prepare the stuffing recording to the instructions on the box. We then mix the chicken, soup, sour cream and vegetables and place them in a 13 x 9” baking pan and and generously sprinkle black pepper, onion powder and garlic powder over top. Next let’s cover the chicken mixture with the stuffing and bake this for approximately 30 – 40 minutes or until the chicken is cooked thoroughly. You conserve this with the broccoli or with any other type of vegetables. I especially enjoy roasted Brussels sprouts with garlic and oil and also sautéed string beans with garlic and oil. For a bit of a different twist you can use coconut oil instead of olive oil when you are making the Brussel sprouts or string beans. This recipe makes approximately 6 servings.
Mega Chicken Supreme*
- 8 ounces of whole-wheat pasta
- 4 boneless skinless chicken breasts
- 2 cups of chopped celery
- 1 cup of chopped onion
- 2 cups of peas
- 1 cup of green bell pepper chopped
- 2 cups of broccoli florets
- 1 can of low-sodium cream of mushroom soup
start by cooking the pasta of course by following the directions on the packaging. And then we cut the chicken breasts into small cubes and brown in a nonstick pan and we then set this on the side. The next step is to chop the vegetables and sauté them until they just start to turn soft and then add the mushroom soup and one can of water to the vegetables. After this we add the chicken and cook until the chicken is thoroughly done. Finally we add the pasta and mix everything together until it’s heated all the way through.
Barbecue Chicken Dinner*
- 4 boneless skinless chicken breasts
- ¼ cup of barbecue sauce – preferably sugar-free barbecue sauce
- 1 tablespoon of olive oil
- 20 ounces of frozen mixed vegetables
- 2 cups of cooked brown rice
- 4 tablespoons of sliced almonds
Of course we going to start by grilling the chicken breast until the chicken is totally cooked. Usually this takes approximately 8 minutes and lightly brush the chicken with the barbecue sauce while you were growing. Let’s sauté the vegetables in olive oil until they are nice and tender and this should normally take approximately 8 minutes. Finally we add the rice and heat everything until it’s warm all the way through. Then topped this with the sliced almonds. This makes approximately 4 servings.
This is a fantastic recipe that is totally delicious and nutritious and just happens to be my son’s Noah’s favorite dish.
- 4 boneless skinless chicken breasts
- 2 tablespoons of olive oil or melted coconut oil
- 2 avocados
- 1 cup of chopped tomatoes
- ½ cup of shredded low-fat Monterey Jack cheese
- 1 cup of broccoli florets steamed until crisp and tender
- 1 cup of cauliflower florets steamed until they are crisp and tender
- ½ cup of carrots sliced and steamed.
Okay let’s start by slicing the chicken into ½ inch thick cutlets and then in a large pan heat the oil on a medium to high heat. The next step is the add the chicken slices and salty for approximately 3 – 5 minutes until they start to turn brown. Preheat your oven to 350°F and then peel and pit your avocado and thinly slice it. We then cut the tomatoes into very thin wedges and in a medium casserole dish layer your chicken, avocado and tomato. Then topless with sour cream and sprinkle the cheese over top. Bake this for approximately 30 minutes and serve with your steamed vegetables. This should make approximately 4 servings.
So there you have it 5 great recipes that not only taste good but they will help you lose weight. I hope you enjoy them as much as I do.
If you or someone you know needs help with losing weight I invite you to have them call us and schedule a free consultation our telephone number is 215-821-7336.
Call us at 215-821-7336 and schedule your FREE weight loss consutation now.
*These recipes are taken from the book “500 400 cal recipes by Dick Logue. It’s a fantastic book I highly recommend that you take a look at and purchase it for your home cookbook library.
If you are one of our weight loss patients, you know that over the course of 2015, I lost approximately 80 pounds and I have succeeded in keeping it off.
But while on a beautiful cruise vacation with my wife I’ve recently gained 6 pounds back. I actually wrote about this here on our blog, and the post is titled, “How I Plan to Lose 6 Pounds in 1 Week”. And in the article I explained how I gained 6 pounds while on a cruise and I shared some of the recipes (Chocolate Mousse and Cheesecake) that I was going to enjoy to get rid of those 6 pounds quickly. Well I am happy to say that I actually lost 7 pounds in 5 days and yes I did enjoy the chocolate mousse and cheesecake for dessert a few nights of the week.
Here is the plan I followed to lose those 7 lbs in 5 days.
Breakfast: Okay, in a perfect world where all of us have our own personal chef cooking breakfast for us every morning, a nice breakfast would be 2 or 3 eggs, some vegetables and even a small piece of whole wheat toast with just the right amount of butter on it. But sadly, I do not have my own personal chef and most of the time life is so hectic that I never have the time to eat breakfast.
So for me, breakfast has been a cup of coffee with half-and-half and Stevia, Truvia, Splenda or equal. And that’s it for my breakfast. Now I know our parents have always told us that breakfast is the most important meal of the day. But if you need to lose 5 pounds or more and you skip breakfast your body will actually burn your body fat for fuel and energy. So if you are a normal and healthy person just having coffee or tea for breakfast is perfectly fine. Just make sure that in your coffee you’re just using half and half, light cream, skim milk or heavy cream and do not use any type of flavored sugar creams and do not use real sugar.
Lunch: Depending on my day and depending on the amount of time that I have for lunch I do a few different things. If my lovely wife is joining me for lunch she will usually meet me at Panera Bread. Especially during the cold months when they have the butternut squash soup because she loves that soup. I usually enjoy their chicken cobb with avocado salad and I will ask him to put extra avocado in the salad for me. Now depending on my mood I may just eat the salad and not have anything on the side with it. Or I might get the bag of potato chips on the side and just eat about 5 chips. And then sometimes I might enjoy their fresh bread baguette but I only eat about a quarter of this. And if I’m in the mood for something sweet I will just have an apple on the side instead. For my beverage I will have a bottle of water, diet soda or another cup of coffee.
Other times I am going to one of the local diners and enjoying a fantastic lunch of 3 eggs, 4 – 5 pieces of turkey bacon and a small slice of whole wheat toast with some butter on it. For my beverage I will have water with either a glass of diet soda or another cup of coffee.
But if I am short on time and hungry believe it or not WAWA is my go to place. What I usually do is get two of their large hot-dogs, throw one roll away and eat half of the other roll with the 2 hot dogs. For my beverage I will have the same as I mentioned above, usually a bottle of water with either a diet soda or a cup of coffee.
Dinner: Dinner is a meal that I really enjoy ( because I like food) and for a perfect dinner I will have 4 – 6 ounces of a good healthy protein such as steak, chicken and even fish. Because of me being diabetic usually we try to cook with spices that do not have any sugar so we’re using the good old reliable spices of black pepper, garlic, oregano and a touch of salt. I prefer the Himalayan salt because it has a better taste and supposed to be healthier for us. But just use a touch of salt because too much of it can cause you to retain water weight. For vegetables we will make something like roasted Brussel sprouts with garlic and oil, sautéed string beans with garlic in oil and some nights we may even have microwavable or frozen veggies with melted butter over top. We actually enjoyed frozen broccoli and cauliflower last night for dinner with some melted butter poured over top and it was quite delicious.
Some nights we may order takeout. I would say once or twice a week on my way home I pick up Chinese food. But I ask them to leave certain things out when I order Chinese food and I almost always order the same thing. I usually have chicken chow mein with no MSG, no corn-starch and no sugar. I may also order egg drop soup and again I ask them to not put in MSG, corn-starch and sugar. Sometimes I may order an egg roll but I usually split this with my wife. For some reason I remember egg rolls tasting so much better when I was a teenager and in my 20’s so honestly I don’t even enjoy egg rolls anymore, It’s just a mental thing so the Mrs. and I usually split one.
If we are going out to a restaurant for dinner I will usually order steak, chicken or fish as my entrée and I will have a nice large salad as an appetizer. If I am at a good Italian restaurant and they have calamari I will usually 100% of the time order that, especially if it’s not breaded. I especially love a nice Italian antipasto with cured meats, olives, artichoke hearts and vegetables.
As a snack or dessert for most nights I’m enjoying the desserts that I have all recipes for in this website; like the Chocolate Mousse and Cheesecake. And if I am lazy that night I will just have sugar free jello.
I hope you enjoy the reality and simplicity of this meal plan. I call it my real world diet plan.
In a perfect world without stress, strain, responsibility and work and we all have our own personal chefs we could all eat that imaginary perfect diet of 5 small meals per day. But that’s almost impossible for most of us.
Even though my life is filled with stress, strain and responsibility I still consider it to be perfect because I’m blessed with wonderful family and friends and the best patients anyway weight loss doctor could ever ask for.
So I found the perfect diet for my version of a perfect life.
Let us help you the perfect real diet for your life. For a free medical loss consultation call us now at 215-821-7336.
For most of our weight loss patients eating everything in moderation is perfectly fine and they lose lots of weight.
In fact most of our patients tell us that they eat more food now that they are doing our weight loss program than they ever did; and that now they’re finally losing pounds and inches.
Of course when you come into our office the doctor will review with you the proper diet that you should be following. And we give you lots of great tasting recipes here at our website. We have recipes for cakes, pastries, smoothies, appetizers, main course dinner entrées, dessert and even snacks that will all help you lose weight.
So in our program not only do you get the best appetite suppressant medications available but you also get a totally inclusive program where we tell you exactly what you should be eating.
If you need help losing weight call us and schedule your free weight loss consultation. Call us now at 215-821-7336
Here are 3 more great recipes to add to your cookbooks.
Okay, I know that if you are one of our weightless patients you are saying not a another cheesecake recipe from Dr. Kenny but the truth is that I absolutely love cheesecake. So here is another cheesecake recipe.
- 4 ounces of Philadelphia cream cheese
- 1 cup of Stevia
- 1 teaspoon of vanilla extract
- ⅓ cup of sour cream
- 4 eggs
We are going start by preheating are our oven to 350°F and then we are going to whip the cream cheese until it’s fluffy, for about 4 minutes. Next we will combine the Stevia, sour cream and vanilla extract and mix this for about 4 minutes. Next we will add the eggs one at a time mixing until everything is creamy for about a minute or so after each egg. After this we grease a 9 inch springform pan and put the springform on a baking sheet and then pour the filling into it. We are going to bake this for approximately 50 – 55 minutes, plus or minus a few minutes until it’s lightly brown around the edges and fluffy. When it’s done you definitely want to let it cool down for a bit. I usually like to let it cool for approximately 2 hours. This makes about 10 servings. I have tried eating it after only letting it cool for about 30 minutes but believe me it tastes much better if you let it cool for 2 hours. When my wife makes this for me she will usually make 2 at a time. Because I will always start eating one as quickly as possible and she lets the other one cool overnight. And it does taste much better the next day.
Blueberry Yogurt Bars
- 1 cup of full fat Greek yogurt
- ½ cup of Stevia
- ¼ cup of blueberries
Mix the Stevia and yogurt together and pour this into a freezer safe dish. We are then going to put the blueberries over top of the yogurt and stevia mixture and then place it in the freezer and let it freeze until the yogurt is nice and solid. This may take anywhere from 2 – 3 hours. After its solid take it out of the freezer and let it just sit for about 10 minutes and finally break it into pieces. You can enjoy this immediately or you could put in freezer bags and save it for later.
- 1 cup of peanut butter
- ½ cup of Stevia
- ½ cup of flax seed meal
- ½ cup of almond meal
- ½ cups of sugar free chocolate chips
- 2 eggs
- ½ teaspoon of Chia seeds
- ½ cup of almonds
- ½ cup of cashews
Preheat our oven to 350°F and line 8 x 8 or baking dish with parchment paper. Then mix everything together until it’s totally combined. Pour this into the 8 x 8 pan and flatten it. Next we bake this for approximately 10 – 15 minutes and let it cool for a bit and then refrigerate for at least one hour. Then all you have to do is cut it into bars and enjoy. You can also keep whatever you have left over in the refrigerator so that it stays fresh.
I hope you enjoy these recipes. If you or a friend need help losing weight call us now for a free weight loss consultation at 215-821-7336