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Eat Barbecue & Lose Weight Low Calorie and Low Carb Recipes For Fast Weight Loss by Medical Weight Loss Philadelphia

medical weight loss philadelphia doctors weight loss programs and diet pillsIt’s summertime and if you still need to lose body fat, pounds and inches here are some fantastic recipes that will help you achieve your weight loss goals.

When are weight loss patients follow our easy plan doing the combination of taking our weight loss pills and appetite suppressant medications along with our weight loss diet nutrition plans that include these delicious recipes the fat just seems to melt away.

In this article I’m going to give you lots of recipes like a low carb and low sugar BBQ sauce recipe (so you can enjoy your barbecue and still lose weight), a low carb low sugar ketchup recipe and even my secret fat burning sauce.

If this is your first time reading my blog and you need help losing weight call me and set up your free weight loss consultation. Call me now at 215-821-7336 and just ask for your free weight loss consultation with Dr. Kenny.

First I’m going to review and give you a list of the best food choices for your carbohydrates, proteins and even your good healthy fats. After that, I will give you a bunch of recipes that are all delicious and all designed to help you lose weight as quickly as possible.
Carbohydrates:

  • Arugula
  • Artichoke
  • Asparagus
  • Blackberries
  • Blueberries
  • Bok choy
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chicory greens
  • Cranberries
  • Cucumbers
  • Eggplant
  • Garlic
  • Green beans
  • Jicama
  • Kale
  • Leeks
  • Lemon
  • Lettuce
  • Line
  • Mushrooms
  • Okra
  • Onions
  • Parsley
  • Peppers
  • Pumpkin
  • Radicchio
  • Radishes
  • Raspberries
  • Rhubarb
  • Scallions
  • snow peas
  • spaghetti squash
  • Spinach
  • Strawberries
  • summer squash
  • Tomatoes
  • Watercress
  • Wax beans
  • Zucchini

HEALTHY FATS

  • Almonds
  • Almond butter
  • Almond milk, unsweetened
  • Almond oil
  • Avocado
  • Avocado oil
  • Beef tallow
  • Blue cheese
  • Brazil nuts
  • Butter- kerrygold
  • Cheese: Header, Colby, feta, mozzarella, provolone, ricotta, Swiss and others
  • Chia seeds
  • Chicken fat
  • Coconut
  • Coconut cream
  • Coconut milk, unsweetened
  • Coconut oil
  • Cream cheese
  • Dark chocolate (80% or higher)
  • Fish oil
  • Ghee
  • Greek yogurt
  • Heavy whipping cream
  • Lard
  • Macadamia nut oil
  • Macadamia nuts
  • Mayonnaise
  • Olive oil
  • Pecans
  • Pili nuts
  • Pistachios
  • Sour cream
  • Sunflower seeds
  • Walnuts

Proteins

  • Bacon
  • Beef jerky
  • Beef ribs
  • Beef roast
  • Bratwurst
  • Chicken
  • Duck
  • Eggs
  • Fish: Bass, carp, flounder, halibut, mackerel, salmon, sardines, trout and tuna.
  • Ground beef
  • Goose
  • Ham
  • Hot dogs, Nathan’s brand is the best
  • Kielbasa
  • Pepperoni
  • Pheasant
  • Pork chops
  • Pork ribs
  • Pork rinds
  • Pork roast
  • Quail
  • Salami
  • Sausage
  • Shellfish: crab meat, mussels, oysters, scallops and shrimp.
  • Steak
  • Turkey
  • Veal

Low Carb Ketchup Recipe

Ingredients:

  • one and a half cups of water
  • 7 ounces of tomato paste
  • 2 tablespoons of apple cider vinegar
  • one packet of stevia
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • 1 teaspoon of sea salt

Put all of your ingredients in a nice sized saucepan and bring them to a boil and then reduce the Heat and allow this to simmer for approximately 45 minutes. make sure that you store this in an airtight container and let it chill in your refrigerator. Normally this last in my refrigerator for up to 2 weeks. When you are ready to use it 2 tablespoons equals one serving and each serving has 17 calories, 0.2 grams of fat, one gram of protein and to .7 grams of carbohydrates.

Dr. Kenny’s Favorite Low Carb Barbecue Sauce Recipe

Now that it’s summertime I know everyone  will be barbecuing you in their backyard, park or even at a ball game someplace. Personally I totally love barbecues and because I am diabetic and really have to keep track of my sugars and carbohydrates. Because of that I stopped enjoying barbecues. But this is a great barbecue sauce recipe that I found that is really low in sugar and carbohydrates so now I can finally enjoy my barbecue once again.

  • Ingredients:
  • Two cups of our ketosis ketchup recipe
  • 1-2 packets of stevia
  • 2 tablespoons of apple cider vinegar
  • one and a half teaspoons of liquid smoke
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of fresh ground black pepper
  • 1/8 teaspoon of sea salt

Now all that you have to do is combine all the ingredients into a large bowl and mix them very well together. Store this in an airtight container and you can keep this in the refrigerator for up to about 2 weeks.

Secret Fat Burning Sauce

Now this is a really great dressing that I put over my meals that are mostly  protein. Such as when I am eating a nice big juicy steak. This take itself is a lot of protein but just because something has a lot of protein that doesn’t mean that it’s necessarily going to help with lowering your blood sugar levels and help you burn body fat. So adding this type of dressing that has lots of good healthy fats will definitely help your body into ketosis state.

Ingredients:

  • 3 garlic cloves peeled
  • 1 Cup of fresh leaf parsley
  • one half cup of MCT oil
  • 1/2 cup of coconut vinegar
  • one-quarter  cup fresh cilantro
  • 3 quarter teaspoon of red pepper flakes
  • 1/2 teaspoon of ground cumin
  • 1/2 teaspoon of sea salt

Add your garlic cloves to your food processor and then add the rest of the ingredients and puree until everything is nice and smooth and  then pour this into a bowl. After that you want to place a cover on the ball and just let it sit at room temperature for at least 1 hour. This will enable all the flavors to blend together nicely. After that all you have to do is make sure that you store it in an airtight container and keep it refrigerated. Normally I use this up to two weeks while it’s in the refrigerator.

Party in the Park Pasta Low Calorie Recipe*

This fantastic recipe makes 6 servings each having about 312 calories, 13 grams of fat, 11 grams of protein and 30 grams of carbohydrates.

Ingredients:

  • One large chicken breast on the bone
  • Chicken broth – 1 cup
  • Pasta shells – ½ pound
  • ½ of a broccoli head – cut into bite-size pieces
  • Chopped red onions – ¼ cup
  • Light mayonnaise – three-quarter cup
  • Light sour cream – 2 tablespoons
  • Dijon mustard – 2 tablespoons
  • White wine vinegar – 2 teaspoons
  • Sugar – 2 teaspoons
  • Dried tarragon – ¼ teaspoon
  • Salt – ½ teaspoon
  • Black pepper – ¼ teaspoon

First you will place your chicken in a deep at least 10 inch skillet and add the broth and 2 cups of water. Bring this to a boil then reduce the heat to low and allow this to simmer turning it over one’s until the chicken is no longer pink near the bone. This normally will take about 20 minutes. Then removed from the skillet and allow the chicken to cool and then remove the skin and the bone. You want to tear the chicken into small  pieces and set them aside in a bowl. Next to cook your pasta in a large deep pot in  lightly salted  boiling water until it’s firm, this normally takes about 12 minutes add your broccoli for the last 7 minutes of the pasta cooking. Your pasta is finished cooking drain it as well as the broccoli and rinse them both under cold running water. Then add this to your chicken and then add the onion. Stir together the mayonnaise, sour cream, mustard, vinegar, sugar, tarragon, salt and black pepper in a small bowl. Mix this into the salad then cover and refrigerated until you’re ready to serve it.

Low Calorie Waldorf Turkey Salad*

This recipe makes enough for 6 people. It has 230 calories, 12 grams of fat, 20 grams of protein and 12 grams of carbohydrates.

Ingredients:

Salad dressing ingredients:

  • Light mayonnaise – ½ cup
  • Nonfat milk – ¼ cup
  • Fresh lemon juice – 2 tablespoons
  • Sugar – 1 teaspoon
  • Salt – ½ teaspoon
  • Lemon pepper – ½ teaspoon
  • Salad Ingredients:
  • 1.5 pounds of cooked turkey that you’re going to cut into cubes
  • One large apple, remove the core and cut it into cubes
  • 2 ribs of celery sliced  thin
  • One head of lettuce, separate the leaves and rinse
  • Toasted chopped walnuts – ¼ cup

For your dressing in a small bowl mix together the mayonnaise, lemon juice, milk, sugar, lemon pepper and sugar until a smooth. For your salad in a large bowl combine the turkey, apple and celery then stir in the mayonnaise mixture. Cover and refrigerate this for at least one hour. When you are ready to serve just place it on top of your lettuce leaves and garnish with the walnuts.

Zucchini Stuffed with Curried Turkey Salad Super Low Calorie*

This recipe makes enough for 6 people. Each serving has 200 calories, 11 grams of fat, 17 grams of protein and 11 grams of carbohydrates.

Ingredients:

  • Reduced fat mayonnaise dressing – ½ cup
  • Olive oil – 1 tablespoon
  • Mild curry powder – 1 teaspoon
  • ½ of a large Apple – cored and diced
  • One large rib celery – diced
  • Diced cooked turkey breast – three-quarter pound
  • 6 medium sized zucchini, approximately 2 ½ pounds total
  • Chopped toasted dry roasted unsalted cashews – 2 tablespoons

Start by whisking together your mayonnaise dressing, oil and curry powder in a bowl. Then mixing your apple, celery and turkey. After that cover this and let it refrigerate for about 30 minutes. Take your zucchini and cut ⅛ to ¼ inch thick length wide slices from each of your zucchini. After that you want to cut the slices into sticks. You can save them and use them as snacks.  Use a small spoon and scoop out most of the flesh from your zucchini. Try to make a nice zucchini shell. Don’t throw the flesh of the zucchini away because you can use it for another salad or some other type of meal. Next take a large skillet and fill it till there’s about a ½ inch of water and bring this to a simmer with your zucchini boats, with the cut side down and do this until the zucchinis are firm – tender. This should take about 5 minutes. Then remove the zucchini from the skillet and let it cool down then fill each of your zucchini boats with your turkey salad. Then when you are ready to serve you just top them with your cashews.

Beef Couscous Salad under 300 Calories*

  • Ingredients:
  • Chicken broth – 1 can
  • Water – ¼ cup
  • Couscous – 1 box
  • Chopped fresh oregano – 1 teaspoon
  • Sugar – 1 teaspoon
  • Dijon mustard – ½ teaspoon
  • Fresh lemon juice – 1 tablespoon
  • Red wine vinegar – ¼ cup
  • Olive oil – ⅓ cup
  • 8 cherry tomatoes sliced into quarters
  • 1 medium size cucumber peeled and sliced
  • Crumbled Feta cheese – 3 ounces
  • 3 scallions – diagonally sliced
  • 6 ounces of sliced roast beef, cut into strips

Pour your broth and water into a medium-size saucepan and bring this to a boil. Then remove from the heat and stir in your Couscous. Cover this and let it stand for about 5 minutes. Then mixed together your oregano, sugar, mustard, lemon juice and vinegar in a bowl and then add in the oil until everything is mixed well together. Transfer your Couscous to a large bowl then add the tomatoes, cucumber, faded cheese, scallions and roast beef. Add your dressing and toss everything nicely to mix it together. You can serve this either chilled or at room temperature. Each serving of this delicious recipe has about 280 calories, 13 grams of fat, 10 grams of protein and 32 grams of carbohydrates.

Steak and Roquefort Salad Low Calorie*

This great recipe makes  6 servings each of them having 250 calories, 18 grams of fat, 20 grams of protein and 6 grams of carbohydrates.

Steak Ingredients:

  • 1 pound of beef flank steak
  • ¼ teaspoon of salt
  • ¼ teaspoon of black pepper
  • Salad Ingredients:
  • Red wine vinegar – 2 tablespoons
  • Olive oil – ¼ cup
  • Dijon mustard – ½ teaspoon
  • Salt – ¼ teaspoon
  • Black pepper – ⅛ teaspoon
  • One cucumber peeled and chopped
  • 1 cup of cherry tomatoes each of them cut in half
  • 12 cups of mixed salad greens
  • 6 tablespoons of crumbled Roquefort cheese

To make your steak heat up your broiler and then season your state with the salt and pepper. Broil at about 6 inches from the heat for about 6 minutes per side. This should cook it to a medium – rare temperature. You may want to cook your meat a little bit longer. It’s totally up to what you’re liking is.  After your steak is cut to let it stand for about 10 minutes. For your salad mix together the oil, mustard, vinegar, salt and pepper into a ball. Combine your cucumber, tomatoes and green in a large bowl. Thinly slice your steak. Arrange the greens on your serving plates and top with the steak and the cheese and pour your dressing over top.

Potato and Sausage Salad*

This recipe makes 6 servings each of them having 200 calories, 5 grams of fat, 18 grams of protein and 25 grams of carbohydrates.

Ingredients:

  • Red potatoes – 1.5 pounds
  • Chicken broth – ½ cup
  • Red wine vinegar – ¼ cup
  • Sugar – 2 teaspoons
  • Powdered mustard – ½ teaspoon
  • Salt – ½ teaspoon
  • Black pepper – ¼ teaspoon
  • Crushed fennel seeds – ¼ teaspoon
  • 1 pound of hot Italian style turkey sausage that you’re going to cut into large bite-size pieces
  • 1 large red pepper, remove the core and the seeds and cut this into strips
  • One yellow pepper, remove the core and the seeds and cut into strips
  • One medium-sized onion, sliced
  • 3 cups of escarole cut into bite-size pieces

Cook your potatoes in a large saucepan of lightly salted boiling water until they are tender. This normally takes about 20 minutes. While your potatoes are cooking mixed together your chicken broth, vinegar, salt, mustard, pepper and fennel seeds into a small saucepan. Heat these to a simmer and keep them warm. Add your sausage to a large skillet and cook over medium – high heat just until the sausage begins to brown. This takes about 7 minutes. Next add the sweet peppers and onion. Reduce the heat to medium – low and cook until the vegetables are tender and the sausage is cooked all the way through. This takes about 9 minutes. After that drain the potatoes and cut them in half were in quarters. Place them in a large bowl and add your broth mixture and the sausage mixture and toss everything  until everything is mixed together well. Then add your escarole and toss once again. This taste the best when it is served warm.

Sean’s Barley and Ham Salad*

This is a great recipe that my friend Sean makes all of the time.

This recipe makes enough to serve 6 hungry people. Each serving has 330 calories, 5 grams of fat, 17 grams of protein and 61 grams of carbohydrates.

  • Ingredients:
  • Olive oil – 1 tablespoon
  • Chopped red onion – 1 medium-sized onion
  • One red pepper with the core and seeds removed, cut this into strips
  • Quick cooking barley – 1 cup
  • Vegetable broth – 1 ½ cups
  • Dried marjoram– ¾ teaspoon
  • Dried thyme – ½ teaspoon
  • Frozen baby lima beans – 1 ½ cups
  • baby carrots – 2 cups sliced lengthwise in half
  • Sliced white mushrooms – 2 cups
  • Chopped mixed dried fruit – 1 cup
  • Salt – ½ teaspoon
  • Apple juice – ½ cup
  • Red wine vinegar – 3 tablespoons
  • Honey – 1 tablespoon
  • Liquid hot pepper sauce – ¼ teaspoon
  • Cooked ham cut into strips – ½ pound
  • Assorted mixed salad greens – for serving

Start by heating the oil in a medium-sized saucepan over medium heat and add the onion and cook until it softened. This takes about 5 minutes. Then add the red pepper, barley, broth, marjoram, thyme,  lima beans, carrots and mushrooms. Bring this to a boil over medium heat. Then reduce the heat to low and cover the sauce pan and allow this to simmer for about 10 minutes or until the carrots and peppers are crisp and tender. Then remove the sauce pan from the heat. Stir in your dried fruit and salt and let this sit covered for about 10 minutes. After that spoon everything into a large bowl. Cover this and  place in your refrigerator for at least 2 hours. Mixed together your apple juice, honey, vinegar and hot pepper sauce in a small bowl and add to the barley mixture. Make sure you mix everything together nicely. Then stir in the ham. Finally serve your salad over top of your salad greens.

Pasta Salad with Ham and Cheese*

This yummy recipe makes 8 servings each having 330 calories, 5 grams of fat, 18 grams of protein and 55 grams of carbohydrates.

Ingredients:

  • Cooked Medium-size pasta shells – 1 pound
  • Cherry tomatoes – 1 cup sliced in half
  • One small red pepper with the core and seeds removed, cut into strips
  • One small green pepper with  core and seeds removed, cut into strips
  • Shredded peeled carrots – 1 cup
  • Fat-free mayonnaise – ¾ cup
  • Fresh lemon juice – 3 tablespoons
  • Dijon mustard – 2 tablespoons
  • 3 tablespoons of water
  • Sugar – 1 teaspoon
  • Salt – 1 teaspoon
  • Celery seeds – ¼ teaspoon
  • Black pepper – ¼ teaspoon
  • Smoked ham cut into strips – ½ pound
  • Reduced fat Jarisberg cheese – ¼ pound

Start by cooking your pasta. Make it al dente, which means it is firm but not too firm and not too soft. Mixed together your pasta, tomatoes, sweet peppers and carrots in a bowl.

Then mix together your mayonnaise, lemon juice, mustard, water, sugar, salt, celery seeds and pepper in a bowl. Take your pasta mixture and mix in the ham and all of the mayonnaise except ⅓ cup. Refrigerate, covered for the night. You should let this chill for at least 4 hours. You can make this two days ahead of time if you need to. When you are ready to serve just mix in the rest of the dressing.
So there you have it, my favorite choices for carbohydrates, proteins and healthy fats that will help you lose weight as quickly and safely as possible and even some of my most favorite recipes. I hope you enjoy them as much as I do. And if you or someone you know needs help achieving your weight loss goals please call me at 215-821-7336 and set up your free weight loss consultation.

How Gino Lost 11 lbs in 9 Days by Medical Weight Loss Philadelphia

weight loss philadelphia deit doctors diet pills in philadelphiaYes, Gino has lost 11 pounds in 9 days with our medical weight loss program. And in this article I am going to tell you how he did it. If you would like to come in for your FREE weight loss consultation call us now at 215-821-7336.

If you’re one of our weight loss patients you already know that this past year I’ve lost over 80 pounds. I dropped from 247 pounds all the way down to 165 and have kept it off.  You also know that when I was 247 pounds I was diagnosed with diabetes and this pretty much forced me to lose weight and get my health under control.  Sadly, my family genetics predisposes me to things like diabetes, high blood pressure and even high cholesterol.

And Gino is my first cousin and suffice to say he has the same wonderful genetics that I do and was recently diagnosed with diabetes and high blood pressure; in addition to his being significantly overweight. So being the wonderful husband that his is; Gino listened to his wife Maria and came to see me in the office a couple weeks ago for a weight loss consultation.  During the consultation we reviewed his medical history, his eating habits, etc… We decided that he was a good candidate for our weight loss program and gave him a detailed program on exactly what he should be eating and what foods that he should stay away from. Because of a bad back and other health conditions Gino cannot exercise so we agreed that he would really focus on what he ate and not do any intense type of exercise at this time.

So just by following the diet plan that I gave him Gino has lost 11 pounds in 9 days. Suffice to say both he and his wife are extremely happy and Maria is bringing in her Father to so we can help him lose weight and hopefully improve his high blood pressure and diabetes.

The great thing about our weight loss programs is that the weight loss pills and appetite suppressant medications really help control your appetite and cravings so you will be able to follow the food plan without being hungry all of the time.

And we give you lots of great recipes for real food that tastes good and will help you achieve your weight loss goals.

So here are 8 great low calorie recipes to help you lose weight fast:

Crab Salad Stir Fry

This lovely recipe makes 4 servings each with 160 calories, 5 g fat, 18 g protein and 14 grams of carbohydrates.

Ingredients:

  • ¼ cup low sodium soy sauce
  • 2 tablespoons of rice wine vinegar
  • Sugar – one tablespoon
  • 8 cups of lettuce – torn into bite size pieces
  • Olive oil – 0ne tablespoon
  • 4 scallions – finely chopped
  • Fresh ginger finely chopped – one tablespoon
  • 3 cloves of garlic finely chopped
  • 2 large red peppers, cored – seeded and finely chopped
  • ½ pound of crab meat – no shells and no cartilage

The first step is to mix together the soy sauce, sugar and vinegar. Set up your lettuce leaves on 4 plates. Heat oil in a skillet over medium – high heat and add the scallops, garlic and ginger and stir-fry for about 30 seconds. Then add the red peppers and stir-fry for1 minute. Stir the soy sauce mixture and add to the skillet. Add the crab and gently stir-fry until it’s heated all the way through. This takes about thirty seconds or so. Then spoon over the lettuce. This is a delicious recipe and you can serve it warm or at room temperature.

Pasta Salad Party Style

This recipe is a very delicious and fantastic recipe that makes 6 servings each of them having approximately 280 calories 10 g of fat 13 g of  protein, 36 g of carbohydrates, 3 g of fiber and 290 mg of sodium.

Salad Ingredients:

  • Green beans – ¼ pound make sure that you cut them into 1 inch pieces
  • Medium-size pasta shells – ½ pound
  • One half of a small cucumber, seeded and chopped
  • One half of a small to medium-sized rent on in that you going to cut into thin slices
  • Cherry tomatoes 1 cup sliced in half
  • Solid white tuna packed in water – 6 ounces, make sure that you drain it very well and break it up into pieces
  • kalamata olives – ¼ cups with the pits removed and slice them in half

Dressing Ingredients:

  • Dijon mustard – 1 teaspoon
  • Fresh lemon juice – 2 tablespoons
  • Red wine vinegar – 2 tablespoons
  • Stevia – 1 teaspoon
  • Salt – ¼ teaspoon
  • Dried oregano – ⅛ teaspoon
  • A pinch of black pepper
  • Olive oil – 6 ounces

To make the salad: Let’s begin this phenomenal recipe by cooking your beans in a saucepan of just lightly salted boiling water until they are crisp and tender, this should normally take about 6 minutes. Then remove the beans and run them through a  colander and rinse them under running water, cold water, to be sure that they stop cooking. Then add the pasta to the boiling water and cooked until they are firm, but not undercooked nor overcooked. After that drain the pasta in the colander and rinse them under the cold running water as well. Next  In a large sized bowl combine your green beans, pasta, cucumber, red onion, tuna, olives and tomatoes.

To make the dressing: whisk together your lemon juice, vinegar, mustard, Stevia, salt, black pepper and oregano in a bowl and then slowly whisk in the oil.

Finally pour half of your dressing over the salad and gently mix this together. Then just spoon everything onto your serving plates and make sure that you place the remaining half of the salad dressing on the side.

Orange Chicken and Peanut Salad

This is an awesome recipe that makes 4 servings, it takes about 26 minutes to totally cook in about 15 minutes to prepare everything. Each serving has approximately 320 calories, 33 g of protein, 10 g of fat, 20 g of carbohydrate and 8 g of fiber.

  • Ingredients:
  • Low-sodium chicken broth – 1 cup
  • Orange juice – three-quarter cup
  • Grated peeled fresh ginger – 1 tablespoon
  • Two close of garlic, mashed
  • Skinless chicken breast, has, – 4 boneless, approximately 1 pound
  • Snow peas – ¼ pound
  • Honey – 1 tablespoon
  • Creamy peanut butter – 1 tablespoon
  • Rice vinegar – 1 tablespoon
  • Soy sauce – 2 teaspoons
  • Dark Asian sesame oil – 2 teaspoons
  • Sliced Napa cabbage – 4 cups
  • Sliced romaine lettuce – 4 cups
  • Sliced water chestnuts, drained and rinsed – 8 ounces
  • Seeded and record sweet red pepper – one
  • Chopped dry roasted unsalted peanuts – 2 tablespoons

Let’s start by combining the broth, ginger, orange juice and garlic in a medium-sized pan then bring to a simmer and add the chicken and cook this covered until the chicken is no longer pink, this normally takes about 15 minutes. Make sure that you turn your chicken while it is cooking to make sure the cooks evenly. Add your snow peas, cover and cook until the a crisp and tender, this should take about 2 minutes. Then remove the chicken in the snow peas and keep this liquid in the saucepan. Allow the chicken to cool down and cut it into cubes. Then combine the chicken and snow peas in a ball. Boil the cooking liquid once again until it’s reduced to about ¾ cup, this should take about 10 minutes. To make your dressing whisk into this reduce liquid your honey, peanut butter, soy sauce, oil and vinegar. The great thing is that you could serve this dressing either warm or chilled. Finally when you are ready to serve just place the cabbage and your lettuce over top of your serving dishes and add the water chestnuts, red pepper and half of the dressing to your chicken. Then just spoon onto the cabbage and lettuce mixture and finally sprinkle with your peanuts. Make sure to keep some of Europe’s salad dressing on the side.

Asian Chicken Slaw

This recipe makes 6 servings each having about 220 calories, 7 g of fat, 20 g of protein and 20 g of carbohydrates.

Ingredients:

  • Rice vinegar – ½ cup
  • Soy sauce ¼ cup
  • Light brown sugar – 2 tablespoons
  • Minced garlic – 2 close
  • Mixed peeled fresh ginger – 1 tablespoon
  • 4 boneless skinless chicken breast that you slice in half lengthwise, should be about 1 pound in all
  • Dark Asian sesame oil – 1 tablespoon
  • snow peas – ½ pound sliced in half
  • One large sweet red pepper, cored, seeded and cut into wide strips.
  • Chicken broth – ½ cup
  • 2 packages of coleslaw mix, should total about 2 pounds
  • 2 scallions sliced
  • ¼ cup of sliced toasted almonds

First you should combine the vinegar, brown sugar, soy sauce, and ginger and garlic in a large plastic food storage bag and then add the chicken, seal this and refrigerate for approximately 30 minutes. After  the chicken mixture is refrigerated for 30 minutes remove the chicken from the marinade and packed it dry and set the marinade on the side, should have about ¾ cups of marinade. Then heat oil in a large heavy pot over medium – high heat and add the chicken and cook this for about 5 minutes  on each side, just be sure that your chicken is thoroughly cooked. Then after chicken is cooked remove your chicken and set it on a plate. Then you should put the snow peas and sweet peppers in the big heavy pot and cook them for about 2 minutes. Then add the marinade and broth and let this simmer for about 3 minutes after that add the coleslaw, cover and cook until the slaw mix is wilted this should take about 3 minutes. Now just slice your chicken and ¼ inch thick pieces and toss with coleslaw after that you can top of the scallions and the almonds.

Roasted Vegetable and Chicken Salad

This recipe makes about 6 servings each having 280 calories, 12 g of fat, 24 g of protein and 26 carbohydrates.

Ingredients:

  1. Olive oil – ¼ cup
  2. 1.5 pounds of small red potatoes with the skins, cut into quarters
  3. Green beans – ½ pound sliced in half crosswise
  4. 1 the sweet red pepper, chords, seeded and cut into 12 slices
  5. 1 teaspoon of salt
  6. 4 boneless skinless chicken breast sliced in half, about 1.25 pounds
  7. Black pepper – ¼ teaspoon
  8. 2 tablespoons of finely chopped fresh parsley
  9. Chopped romaine lettuce – 6 cups

In a large roasting pan take your 2 tablespoons of olive oil and placed this pan in the oven while preheating at 425°F. In the hot roasting pan combine your potatoes, sweet pepper and green beans and season with ¾ teaspoon of salt. Roasted vegetables for about 30 minutes, just about until the potatoes are tender and vegetables are browned. Meanwhile in a skillet bring enough lightly salted water to cover chicken to a simmer. Add the chicken and simmer just until cooked all the way through, this should take about 10 minutes. Please just make sure that your chicken is thoroughly cooked. After the chicken is cooked set it on the side let it cool down for about 5 minutes then cut it into small pieces. Then in a large bowl mix together the rest of your olive oil, lemon juice, salt and pepper then add vegetables, chicken and parsley and mix everything together nicely. Then place your letters on your 6 serving dishes and spoon out your chicken mixture. I like to serve this warm but you can serve it chilled a little bit if you like. But again I prefer it warm.

Chicken with Warm Vinaigrette

This is a really good recipe that makes 4 servings each having 260 calories, 14 g of fat, 25 g of poaching 11 g of carbohydrates.

  • Ingredients:
  • 4 boneless skinless chicken breasts sliced in half, about 1 pound
  • 4 tablespoons of balsamic vinegar
  • 2 teaspoons of dried Italian herb seasoning
  • 1 teaspoon of salt
  • ½ teaspoon black pepper
  • 3 tablespoons of olive oil
  • 1 pound of Italian style plum tomatoes, cored, seeded and chopped, approximately 2 cups
  • 6 cups of mixed salad greens

Brush your chicken with 1 tablespoon of vinegar and sprinkle with Italian seasoning, ¾ teaspoon of salt and ¼ teaspoon of pepper.  Heat 1 tablespoon of olive oil in a large skillet over medium – high heat. Mixing the chicken and sauté this for about 6 – 7 minutes per side or until it’s a golden brown. You just want to make sure that your chicken is totally cooked. I would recommend that you do not cook all of your chicken at the same time you will have to do this and if you separate batches. As your chicken is cooked just move it to the side and set it on a platter to keep it nice and warm. But all of your chicken is cooked add the remaining 3 tablespoons of vinegar to the skillet and heat over medium heat stirring  with a wooden spoon to loosen any browned bits from the bottom of the skillet. Add the rest of the 2 tablespoons of oil, ¼ teaspoon of salt and ¼ teaspoon of pepper to the skillet. Stir in your tomatoes, heat all the way through. Then pour the warm vinaigrette over the chicken and served over mixed greens.

Terry’s Cobb Salad

This is a really great recipe makes 6 servings in each one has 260 calories, 19 g of fat, 19 g of protein and only 8 g of carbohydrates.

Ingredients:

  • 4 –Boneless skinless chicken breasts, sliced in half, about 1 pound
  • White wine vinegar – 2 tablespoons
  • Dijon mustard – 1 tablespoon
  • Finally chopped shallots – 2 tablespoons
  • ¼ teaspoon of salt
  • ¼ teaspoon of black pepper
  • Olive oil – ¼ cup
  • Crumbled blue cheese – 2 tablespoons
  • Mixed salad greens – 6 cups
  • 2 large tomatoes, cored and cut into chunks
  • One avocado, pitted, peeled and cut into chunks
  • Turkey bacon – 3 slices cooked and crumbled

Start by taking a large skillet and you place your chicken in the skillet add just enough water to cover and simmer this cover until your chicken is cooked. After that let your chicken coal down and slice it into very thin strips. Then whisk together the vinegar, shallots, salt, pepper and mustard. Gradually blending the oil until everything is mixed together and stirring your cheese. Finally arrange greens on the platter with the chicken, tomatoes and avocado and top with the bacon and then drizzle with the dressing.

Mac’s Buffalo Chicken Salad

This sensational recipe makes 6 servings each having 150 calories, 6 g of fat, 18 g of protein and 7 g of carbohydrates.

  • Dressing Ingredients:
  • Reduced fat mayonnaise dressing – ½ cup
  • Bottled barbecue sauce, sugar-free – ¼ cup
  • Crumbled blue cheese – ¼ cup
  • Liquid hot pepper sauce – 1 teaspoon
  • Nonfat milk – 2 tablespoons

Salad Ingredients:

  • 4 boneless skinless chicken breast sliced in half, approximately one pound
  • Liquid hot pepper sauce – ½ teaspoon
  • 1 large carrot peeled and shredded
  • 3 cups of bite-size pieces of romaine lettuce, 1 head
  • 4 cups of bite-size pieces of iceberg lettuce, 1 heading
  • 4 ribs of celery, from the heart cut into 1 inch long matchstick pieces
  • Crumbled blue cheese -1 tablespoon

For the dressing: Mix together the mayonnaise, barbecue sauce, hot pepper sauce, blue cheese and milk in a bowl.

Now for the salad: Set your chicken in a glass dish. Add ⅓ cup of the dressing and hot pepper sauce and turn to coat well. Cover and then refrigerate for 30 minutes. While this is in the refrigerator mix the carrots, romaine lettuce, iceberg lettuce and celery in a bowl. Heat the broiler and move the chicken to the broiler pan rack and discard the marinade. Broil this 4 inches from the heat for 8 minutes, turn over and broil for approximately 6 minutes, just be sure your chicken is totally cooked. Add the rest of the dressing to the greens in the bowl. Then cut the chicken into slices and set on the salad. Now sprinkle with cheese and enjoy.

I hope you enjoy these recipes. If you need help achieving your weight loss gaoas call us now and schedule your free weight loss consultation. Call us at 215-821-7336

Drop 8-10 LBS This Month With These Low Calorie Recipes by Medical Weight Loss Philadelphia

Medical weight loss Philadelphia,weight lossYes it’s possible to lose 8-10 lbs a month or more with our medical weight loss program.

Our weight loss medications do an excellent job of helping control your appetite and cravings but you still have to eat good food because you do not want to lose too much weight too quickly.

So that is why we constantly update this website with fantastic low calorie recipes for everything from appetizers to desserts. So here are some more low calories recipes for you because you still need to eat even if you aren’t really hungry. Call us to schedule your free weight loss consultation at 215-821-7336.

Crab salad in Zucchini Bowls*

  • Ingredients:
  • Low fat mayonnaise – 1 quarter cup
  • fresh cilantro chopped – 1 tablespoon
  • curry powder – 1 teaspoon
  • black pepper – 1 quarter teaspoon
  • crab meat – 1 pound
  • diced green bell pepper – 1 cup
  • zucchini sliced lengthwise – 8 of them and carve out the middle
  • olive oil – 8 teaspoons
  • crushed red pepper flakes – 1/2 teaspoon
  • toasted slices of French bread – 4 slices

In a bowl combine your cilantro, curry powder, mayonnaise and black pepper and  then add the crabmeat and green bell peppers and mix so that everything is combined nicely. Spoon the mixture into your carved out zucchini halves. In another Bowl combine the olive oil and red pepper flakes. Serve your crab stuffed zucchini and the bread with the olive oil mixture on the side. This makes four servings each having approximately 340 calories.

Seafood Supreme*

  • Ingredients:
  • Chopped low sodium bacon – 6 slices
  • sliced onion – 2 cups
  • 2 pounds of haddock cut into two and a half inch pieces  
  • 3 potatoes – medium sized cut into ¾ inch cubes
  • carrots – one and a half cups cut into three quarter inch cubes
  • celery seed – 1/2 tsp
  • diced green bell pepper – one half cup
  • black pepper – 1/2 tsp
  • water – 3 cups
  • no-salt-added crushed tomatoes – 28 ounces
  • chopped fresh parsley – 2 tablespoons

Let’s begin this delicious recipe in a Deep Kettle or Dutch oven and saute the bacon until lightly browned, remove the bacon and set this on the side. In the same Kettle let’s saute the onions until they’re tender. Then add the fish, carrots, potatoes, celery seed, green bell pepper, black pepper and water. Bring this to a simmer then cover until the vegetables are nice and tender, this usually takes about 25 minutes. Then add the tomatoes and let them get warm. Next just spoon onto your serving dishes and then finally garnish with parsley and crumbled bacon bits. This makes 6 servings each having about 370 calories.

Thick and Rich Chowder*

  • Ingredients:
  • Chopped onion – 2 cups
  • olive oil – 2 tablespoons
  • sliced mushroom – 1 cup chopped celery – 1 cup
  • low sodium chicken broth – 5 cups
  • diced potatoes – 4 medium potatoes
  • 2 pounds of cod diced into half-inch cubes
  • seafood seasoning – 1/8 teaspoon
  • black pepper – 1 quarter teaspoon
  • all-purpose flour -one quarter cup
  • fat-free evaporated milk – 3 cups

First let’s take a large stock pot and heat the oil over medium heat and then saute onions, mushrooms and celery until they’re nice and tender. Add 4 cups of the chicken broth and potatoes and simmer this for about 10 minutes. Next add fish and simmer for another 10 minutes, season to taste with seafood seasoning and black pepper. Then you just mix together the rest of the broth and flour until it’s nice and smooth and stir this into the soup. You should cook this until it’s thickening a bit then remove from the heat and stir in the evaporated milk and then finally served this delicious recipe. This makes approximately 8 servings each having about 385 calories.

  • Asian Fish Soup*
  • Catfish – 1/2 pound
  • water – 2 quarts
  • olive oil – 1 teaspoon
  • one Bay leaf
  • minced garlic – 1 teaspoon
  • low-sodium soy sauce – 1 teaspoon
  • chopped carrots – 1 cup
  • chopped celery – 1 cup
  • chopped scallions – 1/4 cup
  • chopped fresh parsley – 1/4 cup
  • dried oregano – 1 teaspoon
  • mustard – 1 teaspoon
  • grated Parmesan cheese – 1/4 cup
  • diced firm tofu – 8 ounces
  • cooked brown rice – 4 cups

This is a great recipe and we are going to start by cutting our fish into thumb size pieces. Next add the fish to the 2 quarts of water and add the olive oil, bay leaf, garlic and soy sauce. Bring this to a boil and then reduce the flame to a low boil. Then add the chopped carrots, celery, scallions and parsley and continue on the low boil until the carrots are soft and then lower the heat to simmer. Add oregano, mustard and cheese. Then cover stirring it occasionally. Let’s just cook until the fish pieces have broken all the poor. Then add the tofu and let this simmer for about another five minutes or so. Be sure to stir this while it is cooking. Remove the Bayleaf and divide the rice among four different bowls and you can just spoon the soup over top of your race. This makes four servings each having about 390 calories.

Stuffed Peppers*

  • Ingredients:
  • Green peppers – 4
  • olive oil – 1 tablespoon
  • chopped onion – one cup
  • minced garlic – 1/2 teaspoon
  • dried oregano – 1 teaspoon
  • dried basil – 1 teaspoon
  • Julienned carrots – 1/2 cup
  • fresh or frozen peas – 1 cup
  • diced tomato – one cup
  • finely chopped walnuts – 1/3 cup
  • Cooked brown rice – 1 1/2 cups
  • low-sodium spaghetti sauce – 2 cups

You have to begin by preheating your oven to 350°F, then slice off the tops of the peppers and remove all of the insides of the pepper. Next let the peppers steam for approximately 3-4 minutes. After that sautee your onion and garlic with olive oil for about 1 minute and then mix in the peas, herbs and carrots. Continue with this for 3-5 minutes stirring until the carrots are nice and tender. Then lower the flame and mix in the brown rice, tomatoes and walnut and the 1 cup of tomato sauce. Make sure it’s nice and hot, then stuff the pepper shells with this tasty combination. Spoon out about a half cup of sauce into the bottom of a baking dish. Then put the peppers on the dish and pour the rest of the sauce on the peppers. Then bake this for about 30 minutes. This makes four servings each having about 400 calories.

Stuffed Tomatoes*

  • Ingredients:
  • 10 very large tomatoes
  • cooked brown rice – 2 cups
  • chopped onion – one cup
  • minced garlic – 1 teaspoon
  • fresh dill – 1/4 cup
  • chopped fresh parsley – 1/4 cup
  • no salt added tomato paste – 1/4 cup
  • water – 1/4 cup
  • low-fat cheddar cheese – one cup
  • olive oil – 1/4 cup
  • black pepper – 1/4 teaspoon

First you must slice the tops off of tomatoes and scoop out the centers. Discard the heart center and place in a baking pan. Mix all of the ingredients together and spoon into your tomato cups, replace the tomato tops and pour in as much boiling water as it takes to cover the bottom of the pan. Cover and bake at about 350°F for about 45 minutes and then uncover and bake until they are brown and done. This makes five servings each having about 360 calories.

Vegetable Noodle Bake*

  • Ingredients:
  • Chopped celery – 1/2 cup
  • chopped onion – 1 cup
  • chopped red bell pepper – one cup
  • olive oil – 2 tablespoons
  • cooked whole wheat noodles – 8 ounces
  • low-fat Monterey Jack cheese – 1/2 cup
  • cooked broccoli florets – one cup
  • skim milk – 1/2 cup
  • black pepper – 1/8 teaspoon
  • bread-crumbs – 1/4 cup
  • grated low-fat cheddar cheese – 2 tablespoons
  • wheat germ – 1 tablespoon
  • unsalted butter melted – 1 tablespoon

Let’s first sauté the chop celery, chopped onion and chopped red bell pepper until they’re tender but not totally brown. Stir in the noodles, broccoli, skim milk, Monterey jack cheese and black pepper. Put this into an un-greased one and a half quart casserole and then bake covered at 350°F for approximately 15 minutes. Then mix together your breadcrumbs, cheddar cheese, wheat germ and butter and sprinkle around the edges of the casserole. Then bake uncovered for about 10 minutes. This makes four servings each having about 400 calories.

Grilled Vegetable Extravaganza*

  • Ingredients:
  • Red bell peppers – 4
  • Japanese eggplants – 8
  • Radicchio – 2 heads
  • 2 bulbs of fennel
  • olive oil – 2 tablespoons
  • sliced medium tomatoes – 4 medium sized
  • Fresh mozzarella – 8 ounces
  • balsamic vinegar – 2 tablespoons

Fire up your grill and place the red bell peppers on there to cook until the skin of the pepper is black and appears blistered. Then take the papers off of the grill and place in a brown paper bag, then roll the paper back up and allowed to sit for about 10 minutes and this should really bring out the great flavors. Split the eggplant, radicchio and fennel in halves and brush the Radicchio and fennel and fleshy part of the eggplant with little bits of the olive oil. Then put the eggplant, Radicchio and fennel on the grill and grill them all until they are cooked. This takes anywhere from 8-10 minutes. While your vegetables are grilling you can peel the peppers. You can run cold water over them and scrape off the blister from the skin. It should come off very easily. Then divide your grilled vegetables on top of four different dishes and add two slices of the fresh tomatoes and cheese and finally drizzle with the vinegar this makes about 4 servings each having 390 calories.

Veggie Rice Dinner*

  • Ingredients:
  • Cooked brown rice – three quarters cup
  • chopped onion – 1 cup
  • minced garlic – 1 tsp
  • olive oil – 2 tablespoons
  • chopped zucchini – 1 cup
  • chopped green bell pepper – 1 cup
  • dried oregano – 1/2 cup
  • black pepper – 1/8 teaspoon
  • chopped tomatoes – 1 cup
  • drained kidney beans – 16 ounces
  • shredded low-fat cheddar cheese – 1/2 cup

Let’s begin this great recipe by first sauteing your chopped onion and minced garlic in oil, next add to the green bell pepper, zucchini and your seasonings. Saute this until everything is nice and crispy and tender. Next add the tomatoes and beans and heat thoroughly. When it’s finished you can serve this over top of the rice and sprinkle over the top with the shredded cheese. This makes about 4 servings, each having approximately 395 calories.

Eggplant Zucchini Casserole*

  • Ingredients:
  • One medium sized eggplant peeled and sliced 2 cups of sliced zucchini
  • low sodium spaghetti sauce – 28 ounces
  • chopped celery – 1/2 cup
  • chopped green bell pepper – 1/2 cup
  • Grated mozzarella cheese – 8 ounces
  • whole wheat spaghetti broken into 1-inch pieces – 8 ounces

Let’s start this great recipe by placing a layer of half of the eggplant slices in a greased 9 by 13 inch baking dish then add in layers half of the spaghetti, half of the celery and the green bell pepper. Sprinkle this with half of the cheese and half of your spaghetti sauce and then just repeat all of the layers. Let’s cook this covered at 350 degrees Fahrenheit for about one-and-a-half hours. This makes 6 servings each having about 400 calories.

Asparagus and Shrimp Salad*

  • Ingredients:
  • Medium shrimp in shells- 12 ounces
  • Shredded orange peel- ½ teaspoon
  • Orange juice- 2 tablespoons
  • Asparagus- 1 lbs
  • Oranges- 3
  • Olive oil- 1 tablespoon
  • White wine vinegar- 1 tablespoon
  • Clove garlic- 1
  • Fresh tarragon- 1
  • Black pepper- ¼ teaspoon
  • Salt- ⅛ teaspoon
  • Mixed salad greens- 6 cups
  • Green onions- ¼ cup

Let’s start this delicious dish by peeling the shrimp as you’re waiting for the 4 cups of water to boil in a large saucepan. After boil add shrimp and let simmer uncovered 1-3 minutes. Drain, rinse in cold water, then drain again. Put shrimp in bowl and add orange peel and the 2 tablespoons of orange juice. Next cook the asparagus in a medium saucepan in boiling water for 4-6 minutes. Rinse in cold water/drain. Peel and cut oranges as you reserve ⅓ cup of juice. To prepare your dressing, in a small bowl mix together the ⅓ cup of orange juice, olive oil, vinegar, garlic, tarragon, pepper, and salt. For the prepared meal, combine shrimp, asparagus, cut oranges, greens, and green onions into a large bowl. Pour dressing gently over top and enjoy!

Grilled Shrimp Salad with Creamy Garlic Dressing*

  • Ingredients:
  • Shrimp in shells- 1 pound
  • Salt- ¼ teaspoon
  • Black pepper- ⅛ teaspoon
  • Mixed spring salad greens- 6 cups
  • Chopped cucumber- 1 cup
  • Peeled jicama- ½ cup
  • Radishes- 4
  • Creamy garlic dressing- 1 recipe
  • Goat cheese- 2 ounces

Let’s start off by peeling the shrimp and thread shrimp onto four 12 inch skewers. Top it with a dash of salt and pepper. Next place shrimp skewers on the grill, which should be on medium, uncovered for 6-8 minutes, with only turning once halfway. Mix the cucumbers, jicama, and radishes together with the greens. For your ready to serve look top each salad with a single shrimp skewer as well as sprinkling with goat cheese. Enjoy!

Sesame Scallop Salad*

  • Ingredients:
  • Sea scallops or large shrimp- 8
  • Multi-grained spaghetti- 4 ounces
  • Napa cabbage and/or romaine lettuce- 6 cups
  • Shredded carrot- 1 cup
  • Red onion- ½ cup
  • Rice vinegar or white wine vinegar- ¼ cup
  • Reduced sodium soy sauce- 2 tablespoons
  • Canola oil- 4 teaspoons
  • Honey- 1 tablespoon
  • Crushed red pepper- ½ teaspoon
  • Canola oil- 4 teaspoons
  • Sesame seeds- 2 teaspoon

Start this delicious dish by cutting the scallops in half and set aside as you cook the spaghetti as says to do so on packaging. After drain and rinse with cold water, then drain again. Afterwards, in a large bowl, mix the spaghetti, cabbage, carrot, and red onion. To prepare the dressing stir together the vinegar, soy sauce, 4 teaspoons oil, honey, and crushed red pepper. Add 4 teaspoons oil in a large skillet, which should be set on medium. Let scallops or shrimp cook for 3-4 minutes, or until  evenly brown. For the final touch place scallops over top of cabbage mixture, add dressing and a few pinches of sesame seeds. Gently toss and enjoy!

I hope you enjoy these recipes and if you need help losing weight call us for your free medical weight loss consultation. Call us at 215-821-7336.

*These recipes are taken from the cookbook 500 400 – Calorie Recipes by Dick Logue. It’s an awesome book for your kitchen.

13 Low Calorie Recipes For Deliciously Easy Weight Loss by Medical Weight Loss Philadelphia

weightlossphiladelphia diet pills diet doctorsHere are 13 delicious low calorie recipes to help you lose 2-5 lbs a week with our medically supervised prescription weight loss program. Most patients tell us that our weight loss pills took away their hunger and cravings, but you still have to eat even if you are never hungry. For your free weight loss consultation call us at 215-821-7336.

Here are the delicious low calorie recipes:

Teriyaki Salmon and Vegetables Low Calorie Recipe*

Ingredients:

  • Low sodium soy sauce – ¼ cup
  • Rice wine vinegar – ¼ cup –
  • Splenda or Stevia, sugar substitute – ¼ cup
  • Garlic powder – ¼ teaspoon
  • Ground ginger – ½ teaspoon
  • Black pepper – ¼ teaspoon
  • Salmon fillets cubed – 1 pound
  • Sliced zucchini – 2 cups
  • Quartered onions –  1.5 cups
  • Red bell peppers – 1 ½ cups cubed
  • Cauliflower florets – 2 cups
  • Mushrooms sliced in half – 1 pound
  • Olive oil – 2 tablespoons
  • Cornstarch – 2 tablespoons

Combine your spices, soy sauce, vinegar and sugar substitute and stir until the sugar is totally dissolved. Place your fish in one plastic zip-lock type of plastic bag and vegetables in another one. Divide the sauce between the 2 bags. Then seal and marinate in the refrigerator for at least one hour, being sure to turn it while it is in the refrigerator occasionally. After it is chilled drain, keeping your sauce. Keep your oil in a wok or skillet and add the vegetables and stir-fry for approximately 5 minutes add the fish and stir-fry one more minute. Stir the cornstarch into the marinade you have set on the side and added to the walk and cook and stir until it’s thickened. This makes approximately 4 servings each having about 375 calories

Spicy and Sweet Fish*

Ingredients:

  • Salmon fillets cut three-quarter inch thick – 1.5 pounds
  • Honey – ¼ cup
  • Low sodium soy sauce – ¼ cup
  • Lemon juice – 2 tablespoons
  • Sesame oil – 1 tablespoon
  • Red pepper flakes – ¼ teaspoon
  • Black pepper – ½ teaspoon
  • Cooked brown rice – 3 cups
  • Vegetable mix of broccoli and cauliflower steamed until it’s crisp and tender – 3 cups

Let’s begin by placing our fish in a glass or ceramic baking dish. Next combine the honey, soy, lemon juice, sesame oil, red pepper flakes and black pepper and pour this over top of your fish. Then cover with plastic wrap and marinate for approximately 30 minutes before cooking. Next add olive oil to skillet and heat and then place your fish into the skillet but the skin side down cover with a lid and let it cook checking every few minutes. Before the fish is totally cooked drizzle the marinade over top and cook for about another 3 minutes until your fish is thoroughly cooked. You can serve this with the cooked rice and your steamed vegetables. This makes approximately 6 servings each having about 400 calories.

Mexican Fish Under 400 Calorie Recipe*

Ingredients:

  • Instant brown rice – 1.5 cups
  • Salsa – 16 ounces
  • Dried thyme – 1 teaspoon
  • Red bell pepper sliced – 1 cup
  • Yellow bell pepper sliced – 1 cup
  • Catfish fillets – 1.5 pounds
  • Black pepper – ¼ teaspoon
  • Paprika – ½ teaspoon
  • Fresh cilantro – 4 tablespoons

In a microwavable casserole dish stir your rice, salsa and thyme. Cover and microwave on high for 7 minutes, stirring about once or twice. Next starring the red bell pepper in place to fish fillets on top of the rice. Sprinkle with black pepper and paprika. Then cover and microwave on high for 4 – 5 minutes. Let this stand for about 5 minutes and garnish with your cilantro. This makes approximately 4 servings each having about 360 calories.

Teriyaki Fish with Rice and Broccoli*

Ingredients:

  • All-purpose flour – ¼ cup
  • Black pepper – ⅛ teaspoon
  • Catfish fillets cut into 1 inch cubes – 12 ounces
  • Olive oil – 2 tablespoons
  • Low sodium soy sauce – ¼ cup
  • Sugar substitute like Stevia or Splenda – ¼ cup
  • Sesame oil – ½ teaspoon
  • Chopped chives – ¼ cup
  • Broccoli florets steamed until crisp and tender – 6 cups
  • Cooked brown rice – 3 cups

Let’s start this great recipe by combining the flour and black pepper in a Ziploc plastic bag. Add your fish and shake it well to coat thoroughly. Heat the oil in a large skillet and add the fish and cook until it’s done. Next remove the fish from the skillet. Add the soy sauce and sugar substitute to the pan and cook and stir until the sugar substitute is melted. Then stir in the sesame oil and add the fish and chives and stir to make sure that your fish is coated well. Serve with broccoli over your rice. This makes 4 servings each having approximately 420 calories.

Tuscan Shrimp with White Beans*

Ingredients:

  • Cannellini beans – 3 cups
  • Olive oil – 4 tablespoons
  • Peeled shrimp – ¾ pound
  • Minced garlic – 1 teaspoon
  • Diced green bell pepper – ½ cup
  • Diced no salt added tomatoes – 2 cups
  • Basil leaves – 10
  • Lemon juice – 2 tablespoons
  • Fresh parsley – 2 tablespoons

Let’s begin this great recipe by draining the beans over a bowl and keep the liquid. Put the white beans in a large skillet with just enough of their liquids to cover them. The next step is to add half of your olive oil to the pan and take it to a simmer. Heat the remaining oil in a large skillet over high heat and add the shrimp and cook for approximately one minute, tossing frequently. Remove the shrimp with the tongs to a bowl and add the garlic to the pan and sauté until the garlic is browned. Add the green bell pepper and cook for one minute next add the tomato and basil and stir briefly and then add the lemon juice. Cook for about one minute and then stir in the shrimp. Toss this well and cook briefly to reheat your shrimp. Then spoon your white beans onto a platter or for individual plates and top with the shrimp and sprinkle with parsley. This makes 4 servings each having about 430 calories.

This is a really good recipe because of all the vegetables in the beans it definitely satisfies your hunger and because of the shrimp gives your body lots of fantastic protein. It’s a great combination meal because it gives your proteins and lots of vegetables with lots of fiber and nutrients.

Shrimp with Peppers Low Calorie Recipe Under 400 Calories*

Ingredients:

  • Cooked brown rice – 2 cups
  • Red bell pepper thinly sliced – 1 cup
  • Green bell pepper thinly sliced – 1 cup
  • Thinly sliced lemon – 1
  • Fresh thyme – ¼ cup
  • Scallions halved lengthwise and sliced into 1 inch pieces – ¼ cup
  • Red pepper flakes – ¼ teaspoon
  • Olive oil  – 2 tablespoons
  • Peeled and deveined large shrimp – 1.5 pounds
  • Paprika – ½ teaspoon
  • Black pepper – ¼ teaspoon

Let’s begin this delicious recipe by preheating our oven to 450°F. Cook your rice. Then in a large bowl toss the red and green bell pepper, lemon, thyme, scallions, crushed red pepper and 1 tablespoon of the oil. Then spread on a baking sheet. Add the shrimp to the bowl and toss with the paprika, the remaining  tablespoon of oil and black pepper. Add the shrimp into the red and green bell pepper on the baking sheet and roast until the shrimps are cooked through and the bell peppers are nice and tender, this should take approximately 10 – 12 minutes. When it’s done serve it over the rice. This makes 4 servings each having approximately 380 calories.

Shrimp Tacos with Citrus Cabbage Slaw*

Ingredients:

  • Sugar-free orange juice – ¼ cup
  • Lime juice – 2 tablespoons
  • Low-fat sour cream – 2 tablespoons
  • Black pepper – ¼ teaspoon
  • Shredded cabbage – ½ pound
  • Capricorn – 1 cup
  • Chopped jalapeno pepper – 2 tablespoons
  • Olive oil – 1 tablespoon
  • Peeled and deveined medium shrimp – 1 pound
  • 8 whole wheat tortillas – each 6 inches, warmed
  • 2 cups of refried beans, see the recipe below this one

We’re going to start by whisking the orange and lime juices, sour cream and black pepper in a large bowl. Add the cabbage, corn and jalapeno peppers and toss to combine everything nicely together. Let this sit for about 10 minutes. While this is sitting heat the oil and a large skillet over top medium – high heat. Cook the shrimp until it’s opaque throughout, this normally takes anywhere from 2 – 3 minutes. Serve the shrimp with the tortillas, the slaw and the refried beans. This makes 4 servings each having about 380 calories.

Low-Calorie Refried Beans only 100 Calories*

Ingredients:

  • Pinto beans – ½ pound
  • Water – 2 cops
  • Coffee – ½ cup
  • Minced garlic – 1 teaspoon
  • Diced onion – 1 cup
  • Ground cumin – 1 tablespoon
  • Chili powder – 2 teaspoons
  • Dried oregano – 1 ½ teaspoons

This is a great recipe and let’s start by rinsing our beans and place them in a large ball covered with water overnight. The next morning train and placed the beans in a slow cooker along with the remaining ingredients. Stir  well then cover and cook this for approximately 8 – 10 hours or until the  beans are tender. When it’s cooked you can use a large spoon or a potato masher to mashed the beans until there the texture that you like. This makes about 8 serving each having approximately 100 calories.

Shrimp Pasta Salad*

This is a really great recipe it’s loaded with shrimp and vegetables which means it provides lots of great nutrition, will eliminate your hunger and cravings and it’s very very low in calories.

Ingredients:

  • Shrimp – 2 pounds
  • Whole-wheat pasta  – 1 pound, you can use any shape of your choosing
  • Dillweed – 1 tablespoon
  • Chopped fresh basil – 1 tablespoon
  • Low-fat mayonnaise – 2.25 cups
  • Tarragon vinegar – 2 tablespoons
  • Capers – ¼ cup
  • Cooked peas – 2 cups
  • Diced cucumber – 2 cups
  • Diced red bell pepper – 1.5 cups
  • Finely chopped scallions – ¾ cup

Let’s start by cooking and peeling and then deveined your shrimp. Cut the shrimp into bite-size portions. Cook your pasta and then drain a letter cool slightly. Grind the dill and basil together. Mix the mayonnaise, vinegar and capers with the dill and basil. In a large bowl mix your shrimp, pasta, peas, cucumbers, red bell pepper and scallions. Pour the dressing over top of the mixture toss everything gently and refrigerate. This taste the best when you make it the day before you are planning on serving it. So it’s best to keep it in the refrigerator for a full 24 hours before serving it will give you the best taste and flavor. This will make approximately 8 servings each having about 320 calories.

Shrimp Fried Rice*

Yes you heard me right I did say rice but it is acceptable to have a little bit of rice on the weight loss plan and this recipe is very good for us because the shrimp is definitely low in calories and does provide a good source of protein and the little portion of brown rice and the lots of extra vegetables provide the bulk fiber and nutrition to  keep our body going all day long.

Ingredients:

  • Cooked brown rice – 3 cups
  • Sesame oil – 2 tablespoons
  • Low sodium soy sauce – 2 tablespoons
  • Minced garlic – 1 teaspoon
  • Fresh ginger grated – 1 tablespoon
  • Shrimp – three-quarter pound
  • Bok choy – 4 cups
  • Chopped snow pea pods – 1 cup
  • Diced water chestnuts – ½ cup
  • Shredded carrot – 1 cup

You’re going to first sauté the cooked brown rice, sesame oil, low-sodium soy sauce, minced garlic and fresh ginger for approximately 3 minutes. Then add the remaining ingredients and cook for about another 5 minutes or more children shrimp are pink and the vegetables are crisp and tender. This makes 4 servings each having approximately 390 calories.

Seafood Alfredo*

Ingredients:

  • Shrimp – 8 ounces
  • Scallops – 8 ounces
  • Salmon fillets cubed – ½ pound
  • Chopped garlic – 1 teaspoon
  • Olive oil – 3 tablespoons
  • Onions that you cut into wedges – 1 cup
  • Sliced red bell pepper – 1 cup
  • Broccoli florets – 1 cup
  • All-purpose flour – 3 tablespoons
  • Skim milk – 1 ½ cups
  • Italian seasoning – 1 teaspoon
  • Parmesan cheese – ¼ cup
  • Cooked whole-wheat spaghetti – 8 ounces

Start by taking a large saucepan and sauté your shrimp, scallops, salmon, and garlic in 2 tablespoons of the olive oil until it’s cooked all the way through. Then remove and sauté your vegetables and the remaining oil, she together the flour and skim milk. Add to the pan along with the Italian seasoning. Cook and stir until thickened and just beginning to boil. Stir in the cheese and serve over top of the pasta. This makes 6 servings each having approximately 400 calories.

Shrimp Pasta Primavera*

Ingredients:

  • Whole wheat fettuccine pasta – 8 ounces
  • Olive oil – 1 tablespoon
  • Broccoli florets – 2 cups
  • fresh green beans – 4 ounces
  • cut into strips red bell pepper – 1/2 cup
  • peeled and deveined shrimp – 1 pounds
  • Lemon juice – 1/4 cup
  • low-sodium chicken broth – 1/2 cup
  • 1 tablespoon of any type of sugar substitute like Stevia or Splenda

Let’s start this great recipe by first cooking or fettuccine and then draining all of the water. Next heat the oil in a large skillet and add your vegetables and cook for 3 to 4 minutes being sure to stir frequently. Stir in the shrimp and continue to cook for approximately four more minutes. Then in a small bowl combine the remaining ingredients into the shrimp mixture and cook 1 to 2 minutes or longer until it is thickened and bubbly. Finally start in the fettuccine and cook until it’s heated all the way through. This makes approximately four servings each having 380 cal.

Shrimp Bake*

  • Ingredients:
  • Cooked brown rice 1 cup
  • Low sodium chicken broth – 2 cups
  • Sliced celery – 1 Cup
  • Chopped onion – 1/2 cup
  • Olive oil – 2 tablespoons
  • No salt added stewed tomatoes – 16 ounces
  • Shelled shrimp – 1 & a half pounds
  • Crumbled feta cheese – 3/4 cup
  • Sliced ripe olives – 1/2 cup
  • Dill weed – 1 teaspoon

First cook your rice using chicken broth instead of using water. Then in a large pan you are going to cook your celery and onion in oil until they’re tender. Next add the tomatoes, stir in the rice, one half of the shrimp, cheese, half of the olives and dill weed. Pour this into a 2-quart casserole dish and top with the rest of the shrimp and then bake uncovered at 350 degrees Fahrenheit for 25 minutes. When you’re ready to serve it you can garnish it with the rest of the olives, it makes 6 servings each having about 370 calories.

Some of the appetite suppressant medications and weight loss pills we use in our program our:

  • Phentermine
  • Adipex
  • Bontril,
  • Phendimetrazine
  • Belviq
  • Qsymia
  • Topamax
  • Topiramate
  • Contrave
  • Saxenda
  • Xenical

*These recipes are taken from the cookbook 500 400 – Calorie Recipes by Dick Logue. It’s an awesome book for your kitchen.

11 Fat Burning Recipes To Lose Weight Fast by Medical Weight Loss Philadelphia

weight loss philadelphia weight loss recipes tips plansWith our weight loss pills and diet plans most patients lose 2-5 lbs a week And they still are able to eat great tasting foods like pasta, lasagna, ice cream (sugar-free) and even cake (we have great recipes if you like to bake). If you need help losing weight call us for your free consultation. Call us at 215-821-7336

Here are 11 fantastic recipes all under 400 calories per serving to help you lose weight and burn belly fat.

Southwestern Stuffed Pork Chops and Sweet Potatoes*

  • Ingredients:
  • Pork loin chops – 4 of them, 1 inch thick
  • Cornbread stuffing mix – 4 ounces
  • Low-sodium chicken broth – 2 tablespoons
  • Orange juice – 1/3 cup
  • Pecans – 1 tablespoon finely chopped
  • 4 sweet potatoes
  • 2 tablespoons of orange  juice concentrate
  • 1/4 cup of sugar substitute like Stevia
  • Let’s begin making this tantalizing dish by cutting a horizontal split in the side of each chop so that you form a pocket for the stuffing. Mix together the stuffing with the broth, orange juice, pecans and orange peel. Stuff the pockets with the stuffing and place in a 9 x 13″ glass baking dish. Next peel your sweet potatoes into 1 inch cubes and put them in an 8 in.² baking dish. Then we can borrowing your orange juice concentrate and Stevia and pour this over the sweet potatoes. And placed both the pains in an oven set at 350°F and bake until the potatoes are nice and tender and the pork chops are cooked thoroughly. This normally takes anywhere from 45 – 60 minutes. This makes 4 servings each with about 390 calories.

Barbecue Pork Chops*

  • Ingredients:
  • 4 pork chops each approximately 1 inch thick
  • Onion finely chopped – 1 cup
  • 2 tablespoons of vinegar
  • Canola oil – 1 tablespoon
  • Dry mustard – ½ teaspoon
  • Worcestershire sauce – 1 tablespoon
  • Black pepper – 1 teaspoon
  • Stevia – 1 tablespoon
  • Paprika – 1/2 teaspoon
  • Baked potatoes – 2 medium-sized potatoes
  • Coleslaw: 2 cups of coleslaw mix combined with 1/2 cup of sugar free ranch dressing.

Let’s begin by scoring the edges of the pork chops and place them into a large baking pan and set this on the side. Combine all of the other ingredients together and mix them well. Next pour them over the pork chops and make sure that your chops are thoroughly coated. Then cover and chill the pork chops for 2 – 4 hours.  Grill your chops until they are cooked thoroughly and be sure to baste them while they are grilling.  Serve your pork chop with half of a big potato in the coleslaw boats topped with your ranch dressing. This makes approximately 4 servings each having about 390 calories.

Tuna Casserole – Slow Cooker Style*

  • Ingredient:
  • Tuna in water – 16 ounces
  • Low-sodium cream of mushroom soup – 20 ounces
  • Skim milk – 1 cup
  • Fresh parsley chopped – 2 tablespoons
  • Sliced mushrooms 8 ounces
  • Thawed frozen mixed vegetables – 16 ounces
  • Thawed frozen broccoli carrots and cauliflower – 16 ounces
  • Cooked egg noodles – 10 ounces
  • Sliced almonds toasted – 1/4 cup

Mix together your soup, parsley, skim milk, tuna, and vegetables and mix in the noodles. Pour this into a greased slow cooker and top with the almonds, cover it and cook on low for 7 – 9 hours or on high for 3 – 4 hours. This makes approximately 6 servings each having about 364 calories.

Broccoli Fish Bake*

  • Ingredients:
  • Fat-free sour cream – 1 cup
  • Low-fat mayonnaise – 1 cup
  • Dried onion – 1 tablespoon
  • Lemon pepper – 2 teaspoons
  • White pepper – 1/4 teaspoon
  • Celery flakes – 1 tablespoon
  • Dried parsley – 1 tablespoon
  • Lemon juice – 2 teaspoons
  • Black pepper – 1/8 teaspoon
  • Broccoli – 20 ounces
  • Lemon juice 2 tablespoons
  • Catfish fillets – 6
  • Breadcrumbs – 1/4 cup

Mixed together your sour cream, mayonnaise, dried onion, lemon pepper, white pepper, celery flakes, dried parsley, lemon juice and black pepper and put them on the side. Next spread your broccoli in a shallow casserole dish and pour over top 1 tablespoon of your lemon juice. Layer your fish fillets on the broccoli and then spread the sour cream mixture. Sprinkle your breadcrumbs over top of this and the remaining lemon juice. Cover this and bake it at 350°F for approximately 45 minutes and then uncovered for an additional 15 minutes until its brown. This makes approximately 6 servings each having about 372 calories.

Tuna Broccoli Roll Ups*

  • Ingredients:
  • Skim milk – 1/4 cup
  • Lemon juice – 1 tablespoon
  • Low-sodium cream of mushroom soup – 1 can
  • Drained tuna – 7 ounces
  • Broccoli – 10 ounces
  • Low-fat shredded cheddar cheese – 4 ounces
  • Whole wheat tortillas – 3 tortillas 8 inches each
  • Chopped tomato – 1 cup

Combine your mushroom soup, lemon juice and skim milk. Mix together your broccoli, tuna ends one half of the cheese in a separate bowl. Next star three-quarter cup of the soup mixture into your tuna. Divide this mixture evenly among the tortillas and roll them up. Stir the tomatoes into the remaining soup mixture and spoon this over top of each individual rollup. Place the rollup in a greased baking dish and bake them covered  at 350°F for 35 – 40 minutes. Top the center of each tortilla with the remaining cheese and then return it to the oven and bake for approximately another 5 minutes uncovered. This makes three  servings each having about 398 calories.

Pasta with Fish And Vegetables*

  • Ingredients:
  • Olive oil – 2 tablespoons
  • Cubed salmon fillets – 12 ounces
  • Cubed cod fillets – 12 ounces
  • Minced garlic – 1 teaspoon
  • White wine – 1/2 cup
  • Minced onion – 1/2 cup
  • Chopped red bell pepper – 1 cup
  • Chopped green bell pepper – 1 cup
  • Broccoli florets – 1 cup
  • Dried oregano – 1/2 teaspoon
  • Dried rosemary – ½ teaspoon
  • Dried parsley – 1 teaspoon
  • Whole-wheat fettuccine cooked – 8 ounces
  • Parmesan cheese shredded – 6 tablespoons

Let’s begin this amazing recipe by heating oil in a skillet and then add the fish and garlic and sauté for a few minutes until it’s almost cooked all the way through. Next we add the wine, vegetables and spices and continue to cook until the sauce has been reduced by about half. Then serve over top of the pasta and garnish it with your Parmesan cheese. This makes 6 servings each having about 383 calories.

Salmon with Mediterranean Relish*

  • Ingredients:
  • Black pepper – 1/2 teaspoon
  • Salmon fillets – 1 pound
  • Ground cumin – 2 teaspoons
  • Uncooked instant brown rice – 2 cups
  • Water – 2 1/4 cups
  • Asparagus – 1/2 pound
  • Diced tomatoes – 2 cups
  • Chopped green olives – 1/4 cup
  • Chopped fresh basil – 2 tablespoons

First we are going to heat our oven to 425°F then coat a large baking sheet with nonstick olive oil spray. Next we are going to sprinkle the black pepper on both sides of our salmon fillets and rub the cumin, using about ½ teaspoon  for each fillet, in to the meaty side of your salmon. Place the salmon with the skin down on your baking sheet that is been sprayed with her olive oil. Roast this for approximately 10 minutes until the fillets are tender when you stick a fork in them. While your salmon is roasting combine your brown rice and 2 1/4 cups of water in a microwave safe bowl with the lid cover and microwave on high for about 5 minutes then let this sit for approximately 5 minutes. And then flip it with a fork. Place the asparagus in a microwave safe dish with a lid. Cover and microwave on high for 3 minutes until it’s crisp and tender. Let’s make the relish by combining your tomatoes, basil and olives in a medium bowl and toss to combine everything. Serve the salmon with the relish spooned over top in the rice and asparagus on the side. This makes about 4 servings each having approximately 360 calories.

Salmon Vegetables and Everything Else*

  • Ingredients:
  • Uncooked instant brown rice – 2 cups
  • Low-sodium chicken broth – 2 cups
  • Zucchini sliced thinly – 1 1/2 cups
  • Shredded carrots – 1 1/2 cups
  • Sliced red bell pepper – 1 1/2 cups
  • Sliced mushrooms – 8 ounces
  • Salmon fillets – 1 pound
  • Black pepper – 1/2 teaspoon
  • One lemon sliced

We are going to start by heating a grill to medium heat and spray for large pieces of heavy-duty aluminum foil with nonstick olive oil spray. Then in a bowl mix together the broth and rice and let this stand until most of the broth is absorbed, this usually takes about 5 minutes. Then stir in your vegetables. Place your salmon filet in the center of each piece of aluminum foil and sprinkle with your black pepper and placed the lemon slices over top. Place the rice mixture around the fish and fold up the foil and bring the edges together. You should fold over several times to seal it. Fold in the ends allowing some room for your rice to expand and then place it on your grill  until your salmon is thoroughly cooked. This can take anywhere from 10 – 15 minutes. This makes 4 servings each having about 395 calories.

Hungry Man Catfish Creole*

  • Ingredients:
  • Unsalted grass fed butter – 2 tablespoons
  • Chopped onion – 1/2 cup
  • Chopped celery – 1 cup
  • Chopped green bell pepper – 1 cup
  • Minced garlic – 1/2 teaspoon
  • No salt added tomatoes – 2 cups
  • Sliced lemon – 1 lemon
  • Worcestershire sauce  – 1 tablespoon
  • Paprika – 1 tablespoon
  • Bay leaf 1
  • Dried thyme – 1/4 teaspoon
  • Tabasco sauce – 1/4 teaspoon
  • Catfish fillets – 2 pounds
  • Cooked brown rice – ½ cups
  • Cauliflower florets steamed until their crisp and tender – 2 pounds

We are going to start by melting the butter in a large skillet over medium heat. Then add in the onion, green bell pepper, garlic and celery and cook until everything is soft. Next add the tomatoes and their liquid and make sure that you break the tomatoes with a spoon. Next add the lemon slices, Worcestershire sauce, paprika, bay leaf, dried thyme and Tabasco sauce. Start this occasionally while cooking everything For approximately 15 minutes or until the sauce is slightly thickened. Make sure that while it’s cooking that you use a spoon and press the fish pieces down a bit into the sauce and spoon over that great tasting sauce over top of your fish. This way the fish will absorb that great tasting flavor of the sauce. Then cover the pan and simmer gently until the fish flakes when you stick a fork in it. Remove the bay leaf and serve over your hot cooked rice with your steamed cauliflower. This makes 6 servings each having about 360 calories.

Tuna Gumbo*

  • Ingredients:
  • Cooked brown rice – 2 cups
  • Tuna – 13 ounces
  • Cut okra – 10 ounces
  • No salt added stewed tomatoes – 2 cups
  • No salt added tomato paste – 8 ounces
  • Diced green chilies – 4 ounces
  • Onion that is cut very fine – 1 cup
  • water – 1 cup

Of course you are going to first cook your rice and then mixed together all of the ingredients, except for the rice, and cook them in a large saucepan until the okra is totally cooked. And when the okra is caulked you can serve everything over top of your rice. This makes 4 servings each having about 350 calories.

Salmon and Pasta Caesar Salad*

  • Ingredients:
  • Whole-wheat pasta – 8 ounces
  • Canned salmon broken into pieces – 16 ounces
  • Thinly sliced zucchini – 1/4 cup
  • Thinly sliced celery – 1/4 cup
  • Pimento – 1 cup
  • Olive oil – ¼ cup
  • White wine vinegar – 1 tablespoon
  • Dijon mustard – 1/2 teaspoon
  • Lemon juice – 1/2 teaspoon
  • Garlic powder – 1/8 teaspoon
  • Lettuce leaves

Start this delicious recipe by cooking your pasta as you normally would and set this on the side and let it cool down in  large bowl. Then you’re going to combine your canned salmon, zucchini, pimento and olive oil and mix this together nicely with your pasta. Then combine the following ingredients in a blender and blend them until they are nice and creamy, blend the white wine vinegar, Dijon mustard, lemon juice and garlic powder.  For this over top of your pasta combination and mix everything together nicely and then cover it and put it in your refrigerator and let it chill for several hours. When you are finally ready to enjoy this fantastic register be just take your lettuce leaves and put them on a plate and spoon over top your pasta  combination. This makes 4 servings each having approximately 356 calories.

*These recipes are taken from a great cookbook by Dick Logue called 500 400 – Calorie Recipes. It has lots of great low calorie recipes and should definitely be in your kitchen.

12 Mouthwatering Low Calorie Recipes For Our Medical Weight Loss Patients

medical weight loss philadelphia weight loss programs diet doctorsHere are 12 great low calorie recipes for our medical weight loss programs. These are some of my favorite Italian, Mexican and Asian recipes that range from 300 calories to 400 calories per serving.  For more information on our medically supervised prescription weight loss program or to schedule your free medical weight loss consultation call us at 215-821-7336. 

Here are the low calorie weight loss recipes:

Lasagna Pie – Low Calorie*

  • Ingredients:
  • Extra lean ground beef – 1 pound
  • Low-sodium spaghetti sauce – 1 cup
  • Ricotta cheese – 1/3 cup
  • Grated Parmesan cheese – 3 tablespoons
  • Skim milk – 1 tablespoon
  • Sliced zucchini – 1 cup
  • Red bell pepper – 1 cup sliced
  • Sliced onion – 1 cup
  • Fresh mozzarella cheese grated – 1 cup
  • All-purpose flour – 1/2 cup
  • baking powder – 3/4 teaspoon
  • Unsalted butter – 2 tablespoons
  • Skim milk – 1 cup
  • Egg substitute – 1/2 cup

Let’s start by preheating are all been to 400°F and grease a 9 inch pie plate. Cook the beef in a skillet over medium heat stirring often until it’s nice and brown then drain. Stir in 1/2 cup of the spaghetti sauce and heat this until it’s bubbly. Next stir in the ricotta cheese, Parmesan cheese and 1 tablespoon of skim milk.  Then spread half of the beef mixture into a pie plate and drop the cheese mixture by splitting it onto the beef mixture and top this with the vegetables. Then we sprinkle with a half cup of mozzarella cheese and then taught this with the remaining beef mixture. Stir together the flour and baking power and add the butter and stir in the skim milk and egg substitute until it’s blended nicely together. Pour into the pie plate and bake this for 30 – 35 minutes or until when you’re able to insert a knife into the center and it comes out nice and clean. Finally sprinkle with the remaining 1/2 cup of mozzarella cheese and bake this for approximately another 2 – 3 minutes or until the cheese is melted. This makes approximately 4 servings each having 369 calories.

Low Calorie Beef Southwest Style with Chili Dumplings*

  • Ingredients:
  • Beef round steak – 1/2 pounds
  • All-purpose flour – 1/4 cup
  • chili powder – 1 teaspoon
  • Ground cumin – 1/2 teaspoon
  • black pepper – 1/4 teaspoon
  • 2 tablespoons of olive oil
  • Chopped onion – 1 cup
  • Cooked kidney beans – 2 cups
  • 10 ounces of frozen corn
  • Dumplings:
  • All-purpose flour – 2 cups
  • Chili powder – 1 teaspoon
  • Baking powder – 1 tablespoon
  • Unsalted butter – 3 tablespoons
  • Skim milk – three-quarter cup

Start by trimming the  fat from the beef and cut the beef into 1 inch cubes. Shake the meat with the flour just like you would the good old-fashioned shake and bake along with the chili powder, cumin and black pepper Iin his zipper baggie to coat everything nicely. Next heat the oil in a large Dutch oven and add the beef cubes to the oil if you added time and make them brown. Stir in the onion and sauté until it soft then return the beef to the pot. Drain the liquid from the beans into a large measuring container and add water to make 3 cups. Stir this into the beef mixture and cover. Heat this until it’s boiling then lower the heat and simmer for approximately 2 hours or until the beef is tender. Stir in the corn and beans and heat till it’s boiling again. In a large bowl combine the flour, chili powder and baking powder adding the butter and mix everything together until it looks like breadcrumbs. Then add the skim milk all at once and stir using a fork until it’s  is moist throughout. Then using a tablespoon add the batter on top of the boiling stew and cook this uncovered for approximately 10 minutes and then cover it and cook for another 10 minutes or as long as it takes until the dumplings are done. This makes approximately 8 servings each having about 412 calories.

Mexican Tortilla High-Rise*

  • Ingredients:
  • Extra lean ground beef – 1 pound
  • One package of taco seasoning
  • Whole wheat tortillas  – 6 inches size – 5 of them
  • Low-fat cheddar cheese grated – 5 ounces
  • Low-fat Monterey jack cheese grated – 5 ounces
  • 4 ounces of sliced olives
  • 4 ounces of chopped green chilies
  • 1/2 cup of chopped onion
  • 1 Teaspoon of olive oil

Start by preheating are all been to 350°F. Brown the meat and then add the taco seasoning by following the instructions of course on the packet. Later your tortillas in a 9 inch pie pan that you have sprayed where nonstick olive oil spray. We start with the tortillas, spread with one quarter of the meat, cheese, chilies, onions and olives and repeat this 4 times. Brush the top of 30 or to use with olive oil and bake this for approximately 30 minutes or until the top is golden brown. This makes approximately 6 servings each having about 420 calories.

Fajita Tacos – Low Calorie Recipe – under 400 Calorie Recipe*

  • Ingredients:
  • Olive Oil – 2 Tablespoons
  • Ground Cumin – 2 Teaspoons
  • Beef Round Steak – 1 Pound Cut Into Strips
  • Green Bell Pepper – 1 1/2 Cups
  • Red Bell Peppers – 1 1/2 Cups
  • Sliced Onion – 1 Cup
  • 8 Corn Tortillas
  • Salsa – ½ Cup
  • Sour Cream – 1/4 Cup

Let’s  begin by sautéing the garlic, cumin and olive oil in a skillet for about one minute and then add the steak strips and cook for approximately 5 minutes. Next add the green pepper, red pepper and the sliced onions and cook for approximately another 8 minutes. Place the mixtures into the tortillas, fall them up and then top with the salsa and sour cream. This makes approximately 4 servings each with about 390 calories.

Enchiladas – Casserole Slow Cooker Style*

  • Ingredients:
  • Extra lean ground beef – 1 pound
  • chopped onion – 1 cup
  • Chopped red bell pepper – 1 1/2 cups
  • Chopped green bell pepper – 1 ½ cups
  • Frozen corn – 10 ounces
  • Pinto beans – 2 cups
  • Black beans – 2 cups
  • No salt added tomatoes – 2 cups
  • Diced green chilies – 4 ounces
  • Chili powder – 1 teaspoon
  • Ground cumin – 1 teaspoon
  • Black pepper – 1/2 teaspoon
  • Low-fat cheddar cheese shredded – 3 ounces
  • Low-fat Monterey Jack cheese shredded – 3 ounces
  • 6 whole wheat tortillas – 6 inches

Let’s begin this fantastic recipe by browning the beef, green and red bell peppers and the onions in a skillet. Add all of the remaining ingredients of course except for the cheese and tortillas and bring to a boil, reduce the heat and cover it and let it simmer for about 10 minutes. Then while this is happening combine all of the cheeses and the ball and mix them together nicely. In the slow cooker let’s layer about 3/4 cup of the beef mixture, one tortilla and about 1/4 cup of the cheese. Repeat these layers until all of your ingredients are used then cover it and let it cook for approximately 5 – 7 hours. This makes about 8 servings each having approximately 406 calories.

Steak Salad Mexicans Style*

  • Ingredients:
  • Sour cream – 1/2 cup
  • Salsa – 1/2 cup
  • 2 tablespoons of cilantro divided separately
  • 1 cup of kidney beans that have been rinsed and drained
  • Low-fat Monterey Jack cheese – 1/2 cup
  • Sliced green onion – 1/4 cup
  • 8 ounces of beef round steak – cooked and sliced
  • One small head of shredded iceberg lettuce
  • 5 thinly sliced radishes
  • one peeled and sliced avocado
  • 2 ounces of tortilla chips

This recipe is so tasty it’s almost unbelievable that one serving is only 368 calories. Start the recipe by combining your sour cream, salsa and 1 tablespoon of cilantro in a bowl, mix it together nicely and then set this on the side. In another bowl combine the beans, green onions, cheese and the other tablespoon of cilantro and mix this nicely. When you’re ready to serve a ring bean mixture, beef, lettuce, radishes, avocado and  tortilla chips on 4 separate dishes and topped them with the sour cream and salsa mixture. As you would expect 4 separate dishes means this makes 4 servings each having approximately 368 calories.

Dutch Oven Mexican Beef Stew – Low Calorie Recipe*

  • Ingredients:
  • Olive oil – 2 tablespoons
  • Red wine vinegar – 3 tablespoons
  • Beef round steak, cubed – 1 1/2 pounds
  • Red wine – 1 cup
  • Minced onion – 1 cup
  • One bay leaf
  • One garlic clove, minced
  • ½ teaspoon of dried oregano
  • 1 teaspoon of ground cumin
  • Black pepper – 1/4 teaspoon or to your taste
  • No salt added tomato sauce – 1/2 cup
  • 4 medium potatoes that you have cut into cubes
  • Sliced carrots – 1/2 cup

Start by  sautéing your onion, garlic and oil in a Dutch oven. Then add everything else except for the potatoes and carrot. Cover this and let it simmer for about 1 1/2 hours or until the meat is thoroughly tender. About half an hour before the meat  is ready add your carrots and potatoes. This makes 6 servings each having 414 calories.

Steak and Vegetables Spanish-Style*

  • Ingredients:
  • Beef round steak – 1 pound
  • Sliced onion – 1 cup
  • Chopped celery – 1/2 cup, divided
  • Green bell pepper sliced into rings – one cup, divided
  • Dried parsley – 2 teaspoons
  • 1 tablespoon of Worcestershire sauce
  •  Dry mustard – 1 tablespoon
  • Chili powder – 1 tablespoon
  • No salt added tomatoes – 4 cups, divided
  • 2 1/2 teaspoons of minced garlic, divided
  • 2 medium baking potatoes
  • Green beans – 1 pound fresh
  • Let’s begin by cutting your steak into serving size pieces and place the steak pieces in an ovenproof casserole. Top the steak with the onion, celery and green bell pepper. Combine the parsley, dry mustard, chili pepper, 2 cups of tomatoes, 2  teaspoons of minced garlic and the Worcestershire sauce. Pour the server to mee and cover. Cook at 300°F until the steak is tender. This usually takes about 1 1/2 hours. Why all your steak is cooking you can bake microwave the potatoes. Combine the beans, 2 cups of tomatoes and 1/2 teaspoon of minced garlic in a sauce pan and simmer until the beans our done, approximately 30 minutes or so. Then place one quarter of the beans and steak and half of the potatoes on each plate. You can even serve the sauce from the steak over the top of your steak and potatoes because it’s really delicious. This makes’s 4 servings each having approximately 374 calories.

Sweet and Sour Beef*

  • Ingredients:
  • Beef round steak – 2 pounds cut into 1 inch cubes
  • 2 tablespoons of olive oil
  • No salt added tomato sauce – 16 ounces
  • Chili powder – 2 teaspoons
  • Paprika – 2 teaspoons
  • Stevia – ¼ cup
  • Cider vinegar – 1/2 cup
  • Sugar-free Molasses – 1/4 cup
  • 2 cups of sliced carrots
  • 2 cups of chopped onion
  • Green bell pepper – 3 cups cut into squares
  • Start this yummy recipe by browning your meat in hot oil in a skillet and then move it over to a slow cooker. Next add all of the other ingredients and mix everything well. Cook this for approximately 6 – 7 hours on the low setting. This makes 6 servings each having approximately 366 calories.

Stir-fried Beef and Spinach*

  •  Ingredients:
  • Brown rice – 6 cups cooked
  • 1/2 pound of beef round steak with the fat trimmed off
  • 2 tablespoons of low-sodium soy sauce
  • 1/4 teaspoon of 5 spice powder
  • 1/4 cup of low-sodium beef broth
  • 2 teaspoons of cornstarch
  • 1 tablespoon of olive oil
  • 1 teaspoon of grated ginger root
  • 1 pound of fresh spinach
  • 1/2 cup of sliced water chestnuts

Start by cooking your rice and then cut the beef and thin strips. Combine the soy sauce, beef and 5 spice powder and let them blend together at room temperature for about 5 minutes. In a bowl blend the broth and cornstarch and set his own side. Preheat the walk or even just a large skillet over high heat and add the oil, stir-fry the ginger root for approximately 30 seconds then add half of the beef and stir-fry for 2 – 3 minutes until the beef is brown. Remove the beef and stir-fry the rest. Return all of the beef to the walk, stir in the cornstarch and cook until it’s thick and bubbly. Then stir in the spinach and chestnuts and cook for 1 – 2 minutes. Finally serve it over top of the rice. This makes approximately 6 servings each having about 419 calories.

Grilled Soy and Ginger Flank Steak with Vegetables*

  • Ingredients:
  • Flank steak – 1 pound
  • Minced fresh ginger – 1 tablespoon
  • Minced garlic – 2 teaspoons
  • Low sodium soy sauce – 1/4 cup
  • Dry red wine – 3 tablespoons
  • Honey – 1 tablespoon
  • 4 ears of corn
  • 4 red bell peppers, halved
  • 8 ounces of whole mushrooms

We are going to begin this delicious recipe by placing your steak  in a 1 gallon plastic freezer bag and add all of the remaining ingredients except the vegetables. Seal the bag and turn and shake the bag to code everything. Then lightly oil a barbecue grill and preheat to very hot. Open the plastic freezer bag and remove the steak and keep the marinade for the vegetables. Next to cook the steak turning once, until it’s done to your liking. Usually it takes about 15 minutes total for medium – rare. When you are ready to serve slice the beef diagonally across the grain into very thin slices. Add the husk corn, the red bell peppers that you have cut in half and removed the seeds  and the mushrooms all to the marinade after removing the steak and then cook on the grill. Turning occasionally until it’s all slightly browned. This makes about 4 servings each having approximately 418 calories.

Asian Pot Roast and Vegetables*

  • Ingredients:
  • Beef chuck roast – 2 pounds
  • 1 tablespoon of olive oil
  • Low-sodium beef bouillon – 2 teaspoons
  • Low sodium soy sauce – 1/2 cup
  • 2 tablespoons of Sherry
  • 1/2 teaspoon of garlic powder
  • 1/4 teaspoon of ground ginger
  • 1 cup of sliced onion cut into strips
  • 1 cup of red bell pepper sliced into strips
  • 1 cup of sliced carrots
  • 1/2 pound of green beans
  • 3 tablespoons of cornstarch
  • 3 tablespoons of cold water

This is a great recipe  it has an Asian flavor and it’s cooked in a slow cooker instead of the usual stir-fry type of Asian recipe. Start by browning the beef on all sides in a skillet in the oil. Mix together your soy sauce, broth, Sherry and your spices. Place your vegetables at the bottom of your slow cooker and place the meat on top. Pour the sauce over top and cook on low for 8 – 10 hours or on high for 5 – 6 hours. Remove the meat and the vegetables, turn the heat to high stir the cornstarch into water and add to the slow cooker. Cook until the sauce is slightly thickened, this usually takes about 15 – 20 minutes. Separate the meat into 6 serving pieces and spoon the sauce over top of the meat and vegetables. Again this makes 6 servings each having about 415 calories.

If you need help losing weight call us for your free medical weight loss consultation at 215-821-7336.

Our medical weight loss program includes weight loss pills like:

  • Phentermine
  • Adipex
  • Bontril
  • Phendimetrazine
  • Belviq
  • Qsymia
  • Topamax
  • Topiramate
  • Contrave
  • Combined with Vitamin B12 injection therapy and a diet and exercise plan made specifically for your metabolism and body type.

Most of our patient seem to lose the most weight with the Phentermine and Phendimetrazine appetite suppressant medications.

These recipes are taken from a great cookbook by Dick Logue called 500 400 – Calorie Recipes. It has lots of great low calorie recipes and should definitely be in your kitchen.

Lose 5 lbs in 3 Day With Medical Weight Loss Philadelphia

weightloss philadelphia .In our medical weight loss program most people lose approximately 2 – 5 pounds a week. But sometimes you may need to lose weight a bit more quickly. And that’s what our 3 day fat cleanse is for. Most of the patients doing our three-day fat cleanse along with our weight loss pills lose about 3 – 5 pounds in 3 days.  

Just make sure that you do not do this cleanse for more than 3 days because you do not want to lose too much weight too quickly. And do not start this cleanse without discussing it with us first. Whenever you are doing any type of cleansing program you need to discuss it with a medical doctor first.

The weight loss program starts first with weight loss pills like:

  • Phentermine
  • Adipex
  • Bontril
  • Phendimetrazine
  • Belviq
  • Qsymia
  • Topamax
  • Topiramate
  • Contrave
  • Combined with Vitamin B12 injection therapy and a diet and exercise plan made specifically for your metabolism and body type.
  • Most of our patient seem to lose the most weight with the Phentermine and Phendimetrazine appetite suppressant medications.

I am going to give you the rules of the program first. Followed by the foods you are allowed to eat on the plan and then I will give you the daily menu for each day – what you should be eating for breakfast, lunch, dinner and snacks.

There are a few rules that you must follow when doing this three-day cleanse. Please make sure that you follow each and every rule.

Here are the rules:

  • Only eat the foods on the list. DO NOT eat foods that are not on the list.
  • The only type of exercise you may do during the three day cleanse is low-intensity cardiovascular exercise; like walking or riding a stationary bike.
  • For lunch and for dinner females may eat 3-4 ounces of protein per meal; and males may eat 4-5 ounces of protein at lunch and at dinner time.
  • Depending upon your body type and size, if you have a piece of beef, chicken or fish that is about the size of your palm – that is usually the correct amount for you to eat.
  • You can eat an unlimited amount of the vegetables on the list. You are allowed to eat the vegetables on the list until you are full. Salads with these vegetables can be eaten until you are full.
  • You can use olive oil, freshly squeezed lemon juice and Bragg Apple Cider Vinegar with your herbs and spices.
  • You are only allowed to eat 2 pieces of small fruit a day.
  • Nuts and seeds should be limited to ¼ ounce a day for both men and women.
  • Do not eat peanuts.
  • Take your body weight and divide that in half and that is the number of ounces of water you should be drinking daily.
  • Do not drink alcohol for the 3 days doing the cleanse.
  • For sweeteners you can use Stevia & Xylitol.
  • No flavored creams like french vanilla cream in your coffee.
  • No bread, pizza, egg rolls, ice cream, candy bars, pasta, rice, oatmeal, grains or foods that contain gluten. If it is not on the allowed food list do not eat it for the 3 Day Cleanse.

Here are the foods you may eat during the 3 day cleanse. Do not eat foods that are not on this list.

Proteins:

  • Eggs
  • Beef
  • Venison
  • Chicken
  • Turkey
  • Wild Game
  • Fish

Fruits 1-2 a Day – Limit of 1-2 pieces of fruit daily. A small piece of fruit or a ½ cup of fruit is 1 portion size

  • Strawberries
  • Acai Berries
  • Lime
  • Kiwi
  • Blueberries
  • Goji Berries
  • Apples
  • Grapefruit
  • Raspberries
  • Cherries
  • Pears
  • Rhubarb
  • BlackBerries
  • Lemon
  • Cranberries

The Following Fruits May Be Eaten in Moderation:

  • Orange
  • Mangoes
  • Pineapple

Vegetables – Unlimited

  • Asparagus
  • Brussel Sprouts
  • Collard Greens
  • Ginger Root
  • Olives
  • Water Chestnuts
  • Bell Peppers
  • Cabbage
  • Cucumber
  • Green Beans
  • Onions
  • Beats
  • Cauliflower
  • Egg Plant
  • Green Lettuces
  • Swiss Chard
  • Zucchini
  • Broccoli
  • Celery
  • Garlic
  • Kale
  • Radishes
  • Avocado
  • Carrots
  • Corn

The Following May Be Eaten in Moderation:

  • Squash
  • Pumpkin
  • Tomatoes

Nuts and Seeds – NO more than ¼ cup a Day:

  • Almonds
  • Walnuts
  • Pistachios Unsalted
  • Sunflower Seeds
  • Chia Seeds
  • Pecans
  • Brazil Nuts
  • Cashews
  • Pine Nuts
  • Chestnuts
  • Sesame Seeds
  • Macadamia Nuts
  • No Peanuts Are Allowed They Are a Moldy  Biotoxin

Beans – DO NOT eat more than ¼ to ½ cup of beans a day.

  • Pinto Beans
  • Black Beans
  • White Beans
  • Lima Beans
  • Adzuki Beans

Condiments:

  • Guacamole
  • Braggs Liquid Aminos
  • Herbs and Spices Basil, Rosemary, Curry, Cinnamon Etc.
  • Bragg Apple Cider Vinegar
  • Hummus
  • Organic Flavorings – Vanilla, Almond Etc.
  • Balsamic  Vinegar
  • Mustard
  • Pepper
  • Sea Salt

Oils:

  • Olive Oil & Coconut Oil

Beverages:

  • Purified, Non-Chlorinated Water
  • Herbal Teas – Organic Green Tea, Yerba Mate Tea, Oo-Long Tea and,  Chamomile Tea
  • Raw Vegetable Juices
  • Club Soda with Stevia Flavors
  • Black Coffee – With 2 – 3 Teaspoons of Light or Heavy Cream or Half-And-Half. No flavored coffees and coffee creams.

Sweeteners:

  • Stevia & Xylitol

Here is your daily menu:

DAILY MENU

Weight Loss Pills

60 Minute Walk  

Breakfast:

  • Small Fruit or ½ cup of fruit
  • Pure Water Black Coffee (organic preferred)
  • Green Tea – Oolong Tea – Yerba Mate Tea
  • * Throughout the day drink 1⁄2 your body weight in ounces of water (Glass Water Bottle Preferred)

Lunch:

  • Protein – Females 3-4 ounces. Male 4-5 ounces.
  • Veggies – unlimited for the vegetables listed above.
  • Pure Water – Green Tea – Oolong Tea – Yerba Mate Tea

Afternoon Snack:

  • Nuts or 2 ounces of Protein or Healthy Fat
  • Pure Water – Green Tea – Oolong Tea – Yerba Mate Tea

Dinner:

  • Protein – Females 3-4 ounces. Male 4-5 ounces.
  • Veggies – unlimited for the vegetables listed above.
  • Pure Water

Evening Snack:

  • Hard-boiled Egg – Nuts –Veggies – Choose one
  • Chamomile Tea

Today I drank 1⁄2 my body weight in ounces: □ Yes □ No

Today I ate at least 3-4 cups of leafy green vegetables- romaine lettuce, spinach,etc:□ Yes □ No

If you need help losing weight call us for your Free Medical Weight Loss Consultation. Call us at 215-821-7336

Call us at 215-821-7336

Lobster Mac and Cheese + 9 Other Low Cal Recipes For Fast Weight Loss by Medical Weight Loss Philadelphia

weight loss philadelphia doctor supervised weight loss programYou can lose up to 20 lbs in 4 weeks with our medical weight loss program while enjoying great food like Lobster Mac and Cheese and even desserts.  Our weight loss program is a Doctor supervised prescription weight loss program that uses weight loss pills, diet pills and appetite suppressant medications to help control your appetite, plus vitamin B12 injections and of course a diet and nutrition plan.

 

Current Weight Loss and Diet Pills Include:

  • Phentermine
  • Adipex
  • Bontril
  • Phendimetrazine
  • Belviq
  • Qsymia
  • Topamax
  • Topiramate
  • Contrave
  • Saxenda
  • Xenical
  • The Medical Doctor, Dr. Duffield, will decide which medication is the best for your after your consultation and evaluation with him.

Here are 10 great weight loss low calorie recipes from 300 calories to just under 400 calories per portion:

Lobster Macaroni and Cheese Casserole*

Ingredients:

  • 6 ounces of whole-wheat ziti
  • 8 – 10 ounces of lobster tail
  • 2 cups of broccoli florettes
  • 1 medium red pepper, chopped up
  • ⅓ cup of chopped onion
  • 6.5 ounces of light semisoft cheese with garlic and herb
  • 2 cups of milk
  • 1 tablespoon of flour
  • 1 cup of shredded cheese blend
  • ½ teaspoon of lemon zest
  • ¼ teaspoon of black pepper
  • ⅓ cup of breadcrumbs, I use Japanese-style

Let’s begin by preheating the oven to 375°F. In a 4 quart Dutch oven cook the pasta, as you normally would following the instructions on its packaging, and then add the lobster tail for the last 7 minutes of cooking the pasta and then add the broccoli on the last 3 minutes of cooking the pasta. When this is finished drain the water. When you’re lost retail has cooled down and you were able to handle it, remove the lobster meat and chopped it up. Also you want to code a skillet some olive oil or coconut oil and heat to skillet over medium heat and sauté the peppers and the onions. This usually takes about 5 minutes or so, just until they are nice and tender. Then  spooning out the peppers and onion from the skillet and stir in the semi-soft cheese until it’s melted thoroughly. In another bowl whisk together the flour and milk until it’s nice and smooth. And when it’s mixed smoothly together added to the peppers and onion combination. After this

While continuously stirring over medium heat until it’s a bit thick and starts to bubble. Then reduce the heat to low and starving the cheese until it’s melted. Then storing your cooked pasta, chop lobster, broccoli, black pepper and lemon zest. Finally move this to a 2 quart casserole and sprinkle with your breadcrumb and bake this  until the top is golden; this unit takes approximately 15 – 20 minutes. This makes about 6 servings and each one has approximately 322 calories.

Black Beef Bean and Rice Salad*

  • Top sirloin beef steak – 1 pound cut one  inch thick
  • Southwest salt free seasoning blend – 2 teaspoons
  • Olive oil – 1 teaspoon
  • Green onions – 4 of them cut into 1 inch lengths
  • Skewers – 6 – 8 inches, 12 of them
  • Cooked brown rice – 1 ½ cups
  • 15 ounces of no salt added black beans, you may use canned black beans just make sure no salt is added and that you drain them
  • 1 tomato – chopped up
  • Fresh cilantro – ½ cup chopped up
  • Frozen whole corn kernel – 1
  • 1 chopped green sweet pepper
  • 1 diced small – medium-sized sweet onion
  • Olive oil – 2 teaspoons
  • Bottled salsa – ½ cup
  • Lime juice – ¼ cup
  • Ground cumin – ½ teaspoon

Let’s start this fantastic recipe by first cutting stage into 2 x 0.25” strips. Then toss the steak, seasoning blend and 1 teaspoon of olive oil together and mix nicely. Then thread the steak strips and green onions onto the skewers and put them on the side. Next in a large bowl mix together the black beans, rice, cilantro and tomato and set this on the side. In a large skillet cook these sweet pepper, corn and sweet onion with the 2 teaspoons of olive oil over a medium – high heat for approximately 5 minutes, or as long as it takes to  Turn the corn slightly blackened. Make sure you stir this frequently.  And then add this to the rice mixture. In a small bowl mix together the salsa, cumin and lime juice and add to the rice mixture, combine everything together nicely and set this on the side. Depending on how you’re going to grill the beef skewers make sure that they are cooked thoroughly all the way through and then when they are finished cooking just place them in a plate and spoon out all of the other ingredients into the plates as well. This makes approximately 6 servings. Each serving has about 32 g of carbohydrates.

Pasta and Beef Salad*

Ingredients:

  • Dry multigrain penne pasta – 1 cup
  • Sweet corn – 2 ears of course with the silks and husks removed
  • Boneless sirloin steak – 12 ounces cut into very this strips – bite sized pieces
  • Cherry tomatoes – 1 cup cut in half
  • Fresh basil – ¼ cup shredded
  • Grated parmesan cheese – 2 tablespoons
  • White wine vinegar – 3 tablespoons
  • Olive oil – 1 tablespoon
  • Minced garlic – 1 clove
  • Salt – 1/4 teaspoon
  • Black pepper – ⅛ teaspoon
  • More grated parmesan cheese – ¼ cup

In a Dutch oven, approximately – for that 6 quart size, cook the pasta and add the corn for the last 3 remaining minutes of cooking time. When the pasta is cooked, be sure to use tongs and move the corn to a large cutting board and drain the pasta. Make sure that you rinse the pasta in cold water and drain once again, then set this on the side. Let the warm cool until it’s easy to handle. Code and unheated large nonstick skillet with olive oil and add in the beef strips and cook them for approximately 4 – 6 minutes until they are just slightly pink in the center. Make sure that you stir this so that it cooks evenly. Next  on your cutting board use a knife and cut the corn from the cobs.  Do this for both of your ears of corn. Then in a bowl combine the pasta, tomatoes, basil, beef and your 2 tablespoons of Parmesan cheese. In a container combine your oil, vinegar, salt, garlic and pepper and cover and shake well mixing it together nicely. Then just for this over your pasta combination and mix nicely.  Then divide this for your for dishes and divide the corn evenly over top of each fish. This makes 4 servings each with approximately 28 g of carbohydrates.

Citrus Chicken and Arugula Salad*

  • 16 ounces of chicken breast
  • Salt – ¼ teaspoon
  • Black pepper – ¼ teaspoon
  • Olive oil – 1 tablespoon
  • Finely shredded orange peel– 1 tablespoon
  • Orange  juice – ⅓ cup
  • White wine vinegar – 1 tablespoon
  • Soy sauce sodium reduced – 2 teaspoons
  • Honey – 2 teaspoons
  • Toasted sesame oil – 1 teaspoon
  • Ground ginger – ⅛ teaspoon
  • Baby arugula – 6 cops
  • Apricots – ½ cup
  • Avocado – peeled and sliced or chopped
  • Dried apricots – ¼ cup, sliced

Let’s start by first cutting our chicken into ¼ inch slices and sprinkle with the salt and pepper. In a large skillet cook the chicken in the olive oil over medium – high heat until the chicken is  Just slightly pink in the center. It’s best to cook the chicken a half at a time. For the dressing, combine the juice and orange peel, vinegar, soy sauce, sesame oil, ginger and honey and mixed together well. You can do this in any type of container that has a lid. Just cover the container and shake well. Place the arugula on a serving plate and top with the chicken slices, apricots, avocado slices and dried apricots and drizzle with the salad dressing. This makes approximately 4 servings each having about 19 g of carbohydrates.

Peach and Grilled Chicken Salad*

  • 16 ounces of Skinless chicken breast – 16 ounces
  • Peaches – 2 medium sized
  • Honey – 2 tablespoons
  • Low-sodium soy sauce – 1 tablespoon
  • Curry powder – ½ teaspoon
  • Black pepper – ¼ teaspoon
  • Bib the lettuce – 3 cups torn
  • Baby spinach – 3 cups
  • Green onions – 2 sliced, this is about ¼ cup

Start by trimming the chicken and cut into 1 inch cubes. Remove the pit from the peaches and cut into one each cubes. Then thread  the chicken cubes on 4 skewers, each about 10 inches in length. Grill the chicken. Then grill the peaches for 8 – 10 minutes just until the peaches are browned. A large  bowl stir together the soy sauce, curry powder, orange juice, honey and pepper. When the chicken skewers are done remove the chicken and the peaches from this killer in place in the honey mixture and toss to coat evenly. Then place the lettuce and spinach on four serving plates ends the chicken and peaches over your leafy green vegetables evenly. You can then sprinkle with the green onions over top. This makes 4 servings each having approximately 20 g of carbohydrates. 

Honey Rosemary Vinaigrette*

In a container with a lid  combined ¼ cup of cider vinegar, 1 tablespoon of olive oil, 1 tablespoon of honey, 1 teaspoon of fresh rosemary and ⅛ teaspoon of salt. Cover and shake well until everything is mixed together. This makes approximately ⅓ cup of dressing.

Chicken and Corn Salad

  • Paprika – 1 teaspoon
  • Garlic powder – ½ teaspoon
  • Ground cumin – ½ teaspoon
  • Black pepper – ½ teaspoon
  • Salt – ¼ teaspoon
  • Skinless chicken breast – 16 ounces
  • 3 ears of fresh sweet corn, with the silks and husks removed
  • Baby spinach – 2 cups
  • Blackberries – 1 cup
  • Jicama– ½ cup

Start by preheating your oven to 400°F. Combine the paprika, cumin, garlic powder, salt and pepper in a small bowl and run this evenly over all of your chicken.  Add a little bit of olive oil to be skillet over medium – high heat and and the chicken and cook until the chicken is browned on all sides. You can then place the skillet in the oven and roast until the chicken is cooked all the way through. Then remove the chicken from the oven and cover its with foil and let it sit for about 3 minutes. Cut the corn kernels off of the columns in place the corn in a large bowl and add the blackberries, jicama and spinach. Add the honey rosemary vinaigrette and mix nicely. Then divide the corn mixture between four serving plates and top with the chicken that you have cut into slices.

This makes 4 servings each with about 24 g of carbohydrates.

Skinny Tangy Chicken Salad*

  • Light mayonnaise – 6 tablespoons
  • ¼ cup of chopped mango chutney
  • Cooked chicken breast – 2 cups
  • Seedless red grapes – ½ of a cup with the grapes cut in half
  • Celery – ½ cup chopped
  • Red onion – 2 tablespoons chopped
  • Salt – 1/4 teaspoon
  • Black pepper – ¼ teaspoon
  • Sliced almonds toasted – 2 tablespoons
  • Lettuce- optional

In a bowl combine the mango chutney and a chicken then add the chicken, celery, red onion and grapes. Season with the pepper and salt. If you like you can get spinach leaves or lettuce leaves and divide them between 4 serving plates and then just spoon the chicken mixture over top of each. And then finally just sprinkle the sliced almonds over top. This makes  2 – 4 servings depending on your portion size.  A serving size of three-quarter cup has approximately 13 g of carbohydrates.

Italian Roasted Vegetables and Chicken*

Ingredients:

  • Bone in chicken breasts – about 2 pounds
  • In baby carrots – 1 cup
  • Medium sized onion – cut into 8 wedges
  • Medium-sized zucchini – 2 of them cut into 1 inch chunks
  • One medium green pepper cut into 1 inch chunks
  • Fresh mushrooms – 8 ounces
  • Olive oil – 3 tablespoons
  • Salt – ¼ teaspoon
  • Black pepper – ¼ teaspoon
  • Balsamic vinegar  – 2 tablespoons
  • 1 teaspoon of dried Italian seasoning
  • 8 cups of a Mediterranean blend salad greens
  • Parmesan cheese – ¼ cup grated

Let’s begin by preheating our oven to 375°F  and coat a shallow roasting pan with either olive oil or in olive oil cooking spray. Place your chickens with the skin side up in half of the roasting plan and any other half of the pan arrange the carrots and onion wedges and roast this uncovered for approximately 25 minutes. Then remove the roasting pan from the oven add the zucchini, mushrooms, sweet peppers to the carrots and onions and drizzle the vegetables in the chicken with 2 tablespoons of the oil and sprinkle with the salt and black pepper. Then roast this uncovered for approximately 25 minutes or more until the chicken is cooked thoroughly. When it’s done cooking remove this and set it on the side until was cool enough to handle and move the vegetables to a very large bowl. Remove the chicken skin and throw it away and remove the bones as well. Pull the chicken part and and the chicken and whatever juices are left in the pan to the vegetables and mixed us altogether. In a small bowl whisk together the vinegar, the remaining 1 tablespoon of olive oil and the Italian seasonings and add this to the chicken mixture and blend everything nicely. When you are ready to serve this place the salad greens on a serving plates and spoon out the chicken mixture over the greens and then sprinkle this generally with the Parmesan cheese.  This makes approximately 6 servings each with about 10 g of carbohydrates.

For your Free Medical Weight Loss Consultation call 215-821-7336 and schedule your free consultation now.

*These recipes are taking from the ultimate diabetes cookbook. It’s an awesome book you should definitely make it part of your cookbook library.

Best Weight Loss Pills and Diet For Fast Weight Loss by Medical Weight Loss Philadelphia

medicalweightlossphiladelphia drsprogramsWith our medical weight loss program we help people lose weight fast by using the top and most effective diet pills and appetite suppressant medications that help get rid of your appetite and rev up your fat burning metabolism.

Our weight loss program includes…

  • The best weight loss pills like:
  • Phentermine
  • Adipex
  • Bontril
  • Phendimetrazine
  • Belviq
  • Qsymia
  • Topamax
  • Topiramate
  • Contrave
  • Combined with Vitamin B12 injection therapy and a diet and exercise plan made specifically for your metabolism and body type.

In all of the years that we have been helping people lose weight we have found that most of our patients lose the greatest amount of body fat when they take the appetite suppressant medications and weight loss pills Phentermine and Phendimetrazine.  We do use  the other weight loss pills but Phentermine and Phendimetrazine always seem to be the most effective.

In our weight loss program we give you the best weight loss pills, energy boosting vitamin B12 injections, custom diet and exercise plans and even recipes to help you lose weight fast. We help you lose weight and show you how to keep it off.

If you would like to schedule a free weight loss consultation call us at 215-821-7336

Here are a few of the recipes that helped me lose over 80 lbs and keep it off.

Yes you can eat steak and lose weight on our program just make sure that you combine it with lots of good healthy vegetables like we do in this recipe.

Steak Zucchini*

  • 2 tablespoons of olive oil
  • 1 1/2 pounds of sirloin steak
  • 1/2 teaspoon of black pepper
  • 6 small zucchini cut in half lengthwise
  • 1 teaspoon of grated lemon zest
  • 1/2 teaspoon of chopped garlic
  • 3 tablespoons of parsley cilantro or basil
  • 2 tablespoons of breadcrumbs
  • 12 ounces of whole wheat couscous

Let’s start by heating 1 tablespoon of the olive oil in a skillet over heat. Then we’re going to massage the black pepper into the steak and cook your steak to the temperature level that you like. When your steak is finished cooking you want to just let it sit for 12 minutes or so and then slice it. While your steak is resting you want to add 2 teaspoons to that same pan in which you just cooked the steak  and cook the zucchini until it’s nice and brown and tender this usually takes about 6 minutes or so. Then you want to cut the zucchini halves into small pieces a put them on your plates. In a battle you want to combine the bread crumbs, lemon zest, herbs, garlic and the remaining oil and mix it together nicely and then sprinkle this over the zucchini and finally serve this together with the steak.  this makes approximately 6 portion sizes and each one has about 413 calories.

Steak And Noodles*

  • 2 pounds of beef round steak
  • 1 package of onion soup mix
  • 1/4 cup of water
  • 1 can of low-sodium cream of mushroom soup
  • 4 cups of  cooked noodles
  • 3 cups of green beans

This is a really great recipe and we are going to start by cutting the steak into 6 servings size pieces and then placed them in a slow cooker and add the dry onion soup mix, water and soup. We then cover and cook this for about 6 – 8 hours.  Cook the noodles like you would normally and serve everything together over the noodles and green beans. This makes 6 servings and each one has approximately 379 calories

Steak and Wine*

This is an awesome dinner and it definitely  satisfies the biggest appetite.

  • 2 pounds of beef round steak
  • 2 tablespoons of all-purpose flour
  • 1/2 teaspoon of black pepper
  • 2 tablespoons of olive oil
  • 1 cup of chopped onion
  • 1/2 cup of sliced carrots
  • 14 ounces of no salt added tomatoes
  • 3/4 cup of dry red wine
  • 1/2 teaspoon of minced garlic
  • 1/4 cup of water
  • 2 tablespoons of all-purpose flour
  • 3 cups of cooked brown rice

We begin this fantastic recipe by cutting your meat into 6 equal portions and coat the beef with a mixture of your flour and black pepper. Next we want to pound the stick to approximately a half inch thickness using a meat mallet. Then we brown the meat in the hot oil and then drain off the oil. Then you should place the onion and carrot in the slow cooker and place to meet on top. Now you want to combine the tomatoes and wine and garlic and poor the server the meat. Cover your slow cooker and cook this on your low heat setting for about 8 – 10 hours. When it’s done you want to put your meat and vegetables on your serving platter. You want to be sure to have set aside 1 1/2 cups of your cooking liquid to make your wine sauce. So poor this one and a half cups of your cooking mixture into a pan and blend the cold water slowly into the flour and stir this into the liquid. You should cook and stir this until it’s thick and bubbly. Serve your meat and vegetables over ice and you can spoon your sauce over top of the meat as generously as you like. This makes 6 servings in each one should normally have about 410 calories.

Casserole – Barley and Beef*

This is an amazing recipe it’s super simple and easy to make and it’s totally delicious and it’s one of our favorite go to recipes when you’re have an appetite and you want some comfort food.

  • 1/3 cup of pearl barley
  • 1 pound of ground beef –  that you have browned ahead of time
  • 1 cup of chopped up onion
  • 1 cup of sliced or chopped carrots
  • 2 tablespoons of sugar-free molasses
  • 2 tablespoons of low-sodium soy sauce

Okay, start by placing in aid 2 quart casserole dish your barley, onion, browned beef, sugar-free molasses and carrots and mix them together. You then want to add enough water to cover everything and then bake this act 350°F for approximately 1 hour covered. You should check on this while it’s cooking because you money have to add additional water while was baking. And before you serve this you should store in the low sodium soy sauce. This makes 4 servings each one with approximately 384 calories.

Beyond Hamburger Helper Casserole*

This is a fantastic quick and easy recipe that’s going to totally tantalize your taste buds and stuffed your tummy.

  • 16 ounces of ground beef
  • 6 cups of diced or chopped zucchini
  • 1 cup of chopped onion
  • 1 teaspoon of oregano
  • 1 teaspoon of garlic powder
  • 2 cups of cooked brown rice
  • 16 ounces of cottage cheese – fat-free
  • 10 ounces of low-sodium cream of mushroom sauce
  • 1 cup of low-fat cheese, you can use mozzarella cheese cheddar cheese or monterey jack cheese, whichever you prefer

First cook your squash and drain it. Then sauté your beef and onion and add the rice and seasoning to beef. After this is Don you’re going to put half of your squash in a 2 1/2 quart casserole dish and then add the beef mix and then the cottage cheese. Next we add the  rest of the squash and the soup and finally generously sprinkle the cheese over top and bake this at 350°F for approximately 35 – 45 minutes uncovered.  This makes 4 servings each having approximately 445 calories.

Meat And Potatoes*

  • 1 1/2 pounds of ground beef
  • 8 ounces of tomato juice unsalted
  • 1 cup of chopped cabbage
  • 10 ounces of frozen green beans
  • 1 medium diced potato
  • 1/4 teaspoon of dried thyme
  • 1 bayleaf
  • 6 cups of water
  • 1/4 tablespoon of dill weed
  • 1 cup of chopped onion
  • 1 cup of tomatoes
  • 1/4 teaspoon of black pepper
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of dried basil
  • 1 cup of diced green bell peppers
  • 10 ounces of frozen corn
  • 1/2 cup of sliced carrots

Let’s get this started by browning your meat first in a large skillet. Then add all the remaining ingredients and bring everything to a portal. Then we should reduce the and cover and let simmer for approximately 1, a little bit more or less time just until the vegetables are tender and cooked. Be sure to check on this and started occasionally because you want to keep everything blended together nicely and everything to cook evenly throughout. Before we serve this of course we should remove the bay leaf. This normally makes about 6 serving each of them having approximately 400 calories.

Stuffed Peppers*

This is a really fantastic recipe and it has lots of great flavor.

  • 6 green bell peppers  or red peppers
  • ¾ cup of chopped onion
  • 1 cup of nonfat evaporated milk
  • ½ cup of breadcrumbs
  • 1 ½ pounds of  ground beef
  • 2 cups of water
  • ¼ cup of scallions

We are going to start by blanching your peppers and cut off the chops. Then we are going to combine the evaporated milk and bread crumbs and let them soak together. Next cook the onion until it’s nice and tender and combine all of the ingredients together and stuff your peppers. Place them in a dish at a water and cook them at 375°F for 1 hour. This makes 6 servings each with approximately 380 calories.

London Broil Extravaganza*

This is an awesome recipe and it’s one of my favorites. I totally love London broil.

  • 1 pound of London broil
  • 1 teaspoon of minced garlic
  • 4 teaspoons of crushed rosemary
  • 2 tablespoons of olive oil
  • 1 cup of sliced onions
  • 1 pound of asparagus cut into pieces
  • 1 pound of sliced  mushrooms
  • ⅛ teaspoon of black pepper
  • 1 tablespoon of lemon zest

This part is very important and make sure that you score both sides of your London broil. You want to do this diagonally making sure that you are cutting out a diamond pattern.  You want to make sure that you’re going fairly deep because you want all of the spices to go deep into the beef. Now let’s get started by rubbing half of the garlic and 2 tablespoons of the rosemary into both sides of your meat. Heat a tablespoon of the oil in a skillet, you should probably use a medium heat and add the steak and cook it. Usually it takes about 4 minutes per side for a medium rare temperature but I do suggest that you cook it a bit longer then to medium rare temperature. Because of various health issues it’s always best to each your meat more cooked and not undercooked. When your London broil is thoroughly cooked you want to put it in a plate and cover this with foil to make sure that it stays nice and warm. Then you want to add the oil that’s left over to the skillet and put in your onion and cook this stirring it making sure that it’s sautéed nicely, you should do this I would say for approximately 2 minutes. Next add the remaining garlic and cook this for approximately 35 – 40 seconds and then add your mushrooms and asparagus, continuously stirring it until the asparagus is cooked until it’s tender and crisp. It usually takes about 5 minutes or so. Then start in your rosemary that’s left over, your black pepper and lemon zest. Finally you get to cut the steak into slices, I prefer thin slices and serve the London broil with the vegetables. This is a wonderful recipe. When my children are home from school my wife makes this at least twice a week. It’s one of my children’s favorites. This makes 4 servings and each serving is approximately 360 calories.

Yummy Stew*

Here is a really good recipe that’s super simple to make and it’s actually quite a hit with lots of our college students that are trying to lose weight while going through the stress and strains of college life.

  • 2 tablespoons of all-purpose flour
  • 1 pound of beef round steak – cubed
  • 2 tablespoons of olive oil
  • 1 cup of sliced carrots
  • 3 medium potatoes – cubed
  • 2 cups of cubed zucchini
  • ½ cup of chopped onions
  • 1 cup of low-sodium beef broth
  • ½ cup of water
  • 2 cups of no salt added tomatoes
  • 2 tablespoons of Stevia
  • 1 tablespoon of worcestershire sauce
  • 1 ½ teaspoon of instant coffee
  • 1 tablespoon of vinegar
  • ¼ teaspoon of ground allspice
  • 1 teaspoon of ground ginger

This recipe is so easy it’s ridiculous. First we’re going to place the flour in a plastic bag and add the beef and shake it up to coat the beef. Then brown the beef on all sides in a skillet. Put the carrots, potatoes, zucchini and onion in a slow cooker and topped this with the beef. Mix together all of the remaining ingredients and pour over top meat in the vegetables. Cover your slow cooker and let this cook on low for 8 – 10 hours or if you send it on high it should probably cook for approximately 4 – 5 hours. This makes 6 servings each with the just under 400 calories.

I hope you enjoy these recipes is much as I do and if you’d like help achieving your weight loss goals I invite you to call us and schedule your free medical weight loss consultation. Call us now at 215-821-7336

Philadelphia Medical Weight Loss

Philadelphia Medical Weight Loss

Best Physician Supervised Medical Weight Loss Program in Philadelphia.

Specialties:

  • Medically Supervised – Prescription Medical Weight Loss Service.
  • Weight Loss Diet Pills – Phentermine, Adipex and Bontril.
  • Energy boosting Vitamin B12 injection therapy.
  • Consults with M.D.
  • Custom Designed Diet & Exercise Program
  • Affordable – Safe – Effective

​Call Now 215-821-7336

 

Philadelphia Medical Weight Loss