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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.


  • 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


  • 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


  • Olive Oil & Coconut Oil


  • 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.


  • Stevia & Xylitol

Here is your daily menu:


Weight Loss Pills

60 Minute Walk  


  • 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)


  • 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


  • 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*


  • 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*


  • 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*


  • 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