Weight Loss Recipes
Are you ready to lose weight? Here’s a whole day’s collection of weight loss recipes that can help you reach your goals.
Breakfast
Egg Muffin
(Compare this version to the 290 calories and 11 grams of fat found in the fast food “McVersion.”)
All food should be bought from a natural foods market and organic when possible.
Ingredient List
- 1 Whole wheat English muffin, split
- Natural cooking spray
- 1 ounce Canadian-style bacon
- 2 organic egg whites
- 2 tablespoons organic fat-free half and half or skim milk
- 1 slice organic cheese
- Organic Salt, pepper, spices, and other seasonings to taste
Directions
- Spray both halves of the English muffin with cooking spray. Toast muffin until it is lightly browned.
- Spray a non-stick skillet with cooking spray.
- Sauté Canadian-style bacon in skillet for one minute. Remove bacon from pan and place on half of the toasted English muffin.
- In a small bowl, combine egg whites, half and half, several sprays of cooking spray, and seasonings to taste. (If appearance is important, add a drop of yellow natural food coloring to egg to make it look more like whole egg.)
- Stir mixture well and pour into a non-stick skillet coated with cooking spray.
- Cook egg until well done and place over Canadian-style bacon.
- Cover hot egg with a slice of fat free cheese and top with additional seasonings and the remaining muffin half.
Nutritional Information
Calories: 120
Total Fat: 5 grams
Cholesterol: 49 milligrams
Sodium: 423 milligrams
Total Carbs: 37 grams
Protein: 15 grams
Snack
Organic Cottage Cheese and Fruit Slices
Ingredient List
- Organic Fat free cottage cheese
- Fresh organic seasonal fruit such as apples, pears, cantaloupe, berries, or grapes
Directions
- Place 1 cup of cottage on a serving plate
- Depending upon the fruit, arrange four or five fruit slices on the plate around the cottage cheese
Nutritional Information
Nutritional information will vary depending upon the fruits selected.
Lunch
Spinach Quiche
Ingredient List
- 1 ten ounce package of frozen organic chopped spinach (thawed)
- 1 bunch green onions, finely chopped (white parts only)
- 4 organic eggs, beaten
- 1 (16 ounce) package cottage cheese
- 2 cups shredded Cheddar cheese
- 1/4 cup crushed croutons
Directions
- Preheat oven to 325 degrees F. Lightly grease a 9 inch pie or quiche pan.
- Place spinach in a small saucepan. Cook over medium heat, stirring occasionally until soft. Drain off any remaining liquid. Stir in green onions, eggs, cottage cheese and cheddar cheese. Pour mixture into prepared pan.
- Bake uncovered in preheated oven for 45 minutes. Remove from oven and sprinkle with crushed croutons. Return to oven and bake for an additional 15 minutes, until eggs are set.
Nutritional Information
Calories: 232
Total Fat: 14.8 grams
Cholesterol: 144 milligrams
Sodium: 476 milligrams
Total Carbs: 6.6 grams
Protein 18.8 grams
Dinner
Beef and Broccoli
Ingredient List
- 1 tablespoon organic grape seed oil
- 3/4 pound thin organic beef strips
- 2 cups fresh broccoli florets
- 1 package natural brown gravy mix
- 1 cup water
- 1/4 teaspoon black pepper
Directions
- In a large skillet, heat oil over medium-high heat. Add beef strips; saute 3-4 minutes; add in broccoli.
- Combine Gravy Mix, water and black pepper. Pour over beef mixture. Stir and bring to a boil. Cover and simmer 5-8 minutes or until broccoli is tender.
Nutritional Information
Calories: 228
Total Fat: 15.6 grams
Cholesterol: 49 milligrams
Sodium: 399 milligrams
Total Carbs: 5.6 grams
Protein: 15.6 grams
Evening Snack
Gobblers
Ingredient List
- Small whole grain crackers
- pretzel sticks
- cashews
- raisins and other dried fruit (no sugar added)
- seasonings
Directions
- Mix all ingredients together in a Ziploc baggie.
- If desired, add spices and seasonings to taste.
- Dish out snack into 1-cup sized portions and seal in individual snack baggies to control portion size.
Nutritional Information
Calories: 105
Total Fat: 6 grams
Cholesterol: 8 milligrams
Sodium: 325 milligrams
Total Carbs: 9 grams
Protein: 3 grams
About the Author
Dr. Edward F. Group III continues to develop, sell and evaluate exclusively high-end natural and organic healthcare products to support a wide range of health conditions. The products we promote are free of toxic tag-along herbicides, insecticides, pesticides, heavy metals, fumigants, irradiation, liver-toxic glues, binders, or gelatin capsules with animal-source risk and toxic preservatives.