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Author: Dr. Cindy Tanzar

TOMATO JUICE SMOOTHIE

This savory Tomato Juice Smoothie by Dr. Cindy Tanzar is a refreshing, fiber-rich alternative to traditional veggie juices. Quick, customizable, and ideal for standard, vegan/vegetarian, and maintenance plans!

THIN MINT SMOOTHIE

Craving something sweet but still on track? This Thin Mint Smoothie delivers cool, chocolatey flavor and covers your protein for a guilt-free treat.

PUMPKIN SPICE BREAKFAST SMOOTHIE

This fall-inspired Pumpkin Spice Breakfast Smoothie by Dr. Cindy Tanzar combines pumpkin, warm spices, and hidden veggies for a delicious, satisfying, plan-approved meal.

POWER SMOOTHIE

Dr. Cindy Tanzar’s Power Smoothie is a citrus-forward, protein-packed drink made with turmeric and ginger—perfect for energy, digestion, and immune support.

PEACH DELIGHT SMOOTHIE

This Peach Delight Smoothie is bursting with sweet peach flavor and nourishing ingredients. Created by Dr. Cindy Tanzar, it’s a full-meal shake perfect for healthy weight loss or maintenance.

ORANGE CREAMSICLE SMOOTHIE

Satisfy your sweet tooth and fuel your body with this creamy Orange Creamsicle Smoothie by Dr. Cindy Tanzar. Packed with protein, healthy fats, and veggies, it’s a delicious meal replacement shake.

MEAN GREEN SUPREME – Detox Shake

Refresh and nourish your body with the Mean Green Supreme smoothie by Dr. Cindy Tanzar. Packed with greens, protein, and natural sweetness, it’s a perfect detox or meal replacement shake.

ICED MOCHA PROTEIN COFFEE – SMOOTHIE

Craving your favorite mocha flavor? This Iced Mocha Smoothie by Dr. Cindy Tanzar blends chocolate, coffee, and protein into a refreshing, energizing drink you’ll love.

HOLIDAY EGGNOG PROTEIN SHAKE

Celebrate the season with a healthy twist! Dr. Cindy Tanzar’s Holiday Eggnog Protein Shake delivers cozy flavors and protein to keep you energized during the holidays.

CITRUS SMOOTHIE – Detox Shake

Enjoy a revitalizing Citrus Smoothie by Dr. Cindy Tanzar. This quick and easy shake combines fresh fruit, protein, and zingy ginger for a refreshing meal or snack.

CHOCOLATE RASPBERRY SMOOTHIE

Discover a tasty way to fuel your day with Dr. Cindy Tanzar’s Chocolate Raspberry Smoothie. Packed with protein and fruity goodness, it’s a nutritious treat you’ll love!

CHOCOLATE ALMOND SMOOTHIE

Try this creamy Chocolate Almond Smoothie recipe by Dr. Cindy Tanzar! It’s rich in protein and healthy fats, ideal for detox, meal replacement, or anytime you need a tasty boost.

CARAMEL MACCHIATO COFFEE – SMOOTHIE

Enjoy your favorite coffee drink in smoothie form! Dr. Cindy Tanzar’s Caramel Macchiato Protein Coffee Smoothie is rich, creamy, and packed with protein for a delicious energy boost anytime.

APPLE CINNAMON SMOOTHIE

Enjoy the cozy flavors of fall with this Apple Cinnamon Smoothie by Dr. Cindy Tanzar. It’s a delicious, balanced meal replacement loaded with protein, fats, veggies, and fruit—ready in minutes!

ALMOND JOY SMOOTHIE – Detox Shake

Craving something sweet and healthy? This Almond Joy Smoothie blends chocolate, almond butter, and coconut for a creamy, protein-rich shake that fits perfectly into your detox or maintenance plan.

ZUCCHINI NOODLE SALAD

Enjoy a crunchy Zucchini Noodle Salad with savory turkey bacon, juicy tomatoes, and a light lemon dressing. Perfect for a healthy BLT-inspired meal.

WATERMELON SALAD

Cool off with a fresh Watermelon Salad featuring juicy melon, crisp cucumber, and a zesty dressing. Easy to make and perfect for healthy summer eating.

TURKEY BACON AND EGG SALAD

Try this delicious Turkey Bacon and Egg Salad with creamy mayo and crispy turkey bacon for a protein-packed meal that’s quick and easy to make any day.

TUNA & EGG SALAD

Enjoy a creamy, protein-packed Tuna & Egg Salad that’s easy to customize and perfect for lunches or meal prep. Quick to make and delicious every time!

TASTY TURKEY SALAD

Enjoy a fresh twist on turkey with this Tasty Turkey Salad featuring crisp celery, toasted pecans, and a hint of sweet cranberries. Quick to make and perfect for any meal.

TACO SALAD WITH LIME VINAIGRETTE

Savor the fresh crunch and bold spice of this Taco Salad with Lime Vinaigrette. Made with grass-fed beef and a zesty dressing, it’s a satisfying low-carb meal perfect for any day.

TABBOULEH SALAD

Enjoy the bright flavors of this grain-free Tabbouleh Salad featuring fresh parsley, cucumber, and tomatoes in a zesty lemon dressing. Easy, healthy, and perfect for meal prep or anytime!

STEAK SALAD WITH RASPBERRY BALSAMIC SALSA

Enjoy tender, juicy steak atop fresh greens with a bright raspberry balsamic salsa in this easy-to-make salad. A perfect protein and veggie-packed meal for your healthy eating plan.

SALMON BLUEBERRY SALAD

Brighten your plate with this Salmon Blueberry Salad featuring fresh greens, juicy blueberries, and a zesty lemon dressing. It’s an effortless, nutrient-dense meal perfect for warm weather or anytime.

NO “POTATO” SALAD

Enjoy all the flavor and texture of traditional potato salad without the carbs! This No Potato Salad uses tender cauliflower and a creamy dressing for a perfect low-carb side dish that’s great for any occasion.

MEDITERRANEAN TUNA SALAD

Brighten up lunch with this Mediterranean Tuna Salad tossed in a tangy Dijon and lime vinaigrette. Packed with fresh veggies and protein, it’s an easy, healthy meal that’s perfect for any day.

MEDITERRANEAN CHICKEN SALAD

This Mediterranean Chicken Salad is a delicious, easy-to-make meal prep favorite packed with fresh veggies, creamy dressing, and protein. Perfect for weight loss or maintenance eating plans!

MASSAGED KALE SALAD

Tender, flavorful massaged kale salad with a sweet and tangy maple apple cider vinaigrette. Easy, nutrient-packed, and perfect for vegan, standard, or vegetarian plans.

MASON JAR SALAD

Need a quick, balanced, and travel-friendly meal? This Mason Jar Salad is packed with veggies, protein, and healthy fat—all layered perfectly to stay fresh for days. Ideal for busy weekdays or road trips, and fully approved for the Standard Plan.

JILL WHITT’S MOCK WALDORF SALAD

Creamy, crunchy, and loaded with fresh flavor—this healthy take on the Waldorf Salad by Jill Whitt is perfect for road trips, meal prep, or a satisfying lunch. Approved for the Standard and Maintenance plans, it’s made with lean protein, tart apple, and a delicious mayo-based dressing.

JANET’S MARINATED SLAW

Coleslaw is perfect any time of year! This recipe was submitted by one of our clients, Janet Lunsford. Made with a tangy apple cider vinegar instead of mayonnaise, this recipe is light and refreshing and very easy to make. Vinegar-based coleslaw is also very versatile. It perfectly complements the richness and fat of smoked or grilled beef (or even pork on maintenance), yet is a nice, light side for lunch with chicken or fish.

DEVILED EGG SALAD

This creamy Deviled Egg Salad combines all the flavor of classic deviled eggs in an easy, protein-packed dish. Clean, simple, and perfect for busy days!

CURRIED CHICKEN SALAD

Most everyone loves a good chicken salad—but this Indian-inspired version takes it to a whole new level. With warm curry spices, crunchy almonds, and creamy mayo, it’s full of flavor and perfect for your weight loss or maintenance journey. Try it wrapped in crisp lettuce for a fresh and satisfying meal.

CUCUMBER DILL ROTISSERIE CHICKEN SALAD

This creamy cucumber dill rotisserie chicken salad by Dr. Cindy Tanzar is a refreshing, protein-packed recipe that fits perfectly into a standard or maintenance plan. Made with clean ingredients and ready in minutes, it’s ideal for lettuce wraps, salads, or as a satisfying snack plate.

CLASSIC ISRAELI SALAD

This Classic Israeli Salad by Dr. Cindy Tanzar is light, flavorful, and packed with fresh vegetables. It’s perfect as a side or base for protein—and it fits beautifully into your plan!

CHOPPED “BIG MAC” SALAD

Enjoy all the classic Big Mac flavors in a healthy, plan-friendly salad! This easy recipe by Dr. Cindy Tanzar is perfect for lunch or dinner and is sure to satisfy.

CREAMY HEMP HEART HOT CEREAL

This quick and hearty recipe is similar to our Grain-Free Hemp Heart Oatmeal, only it is creamier and similar to a hot cooked cream cereal. It has a nutty flavor and is packed with protein, so it is a great addition to any vegan or vegetarian diet; however, it fits perfectly into the regular Genesis plan, as well. Hemp hearts are one of the few plant-based foods that provides a complete protein of the nine essential amino acids. They are also a terrific source of various vitamins and minerals.

BAKED EGGS AND ROASTED VEGETABLE CASSEROLE

Start your day with a burst of nutrients and flavor! In this simple yet satisfying recipe, combine tender roasted broccoli, sweet butternut squash, and sweet red onions, all beautifully roasted in coconut oil. The pièce de résistance? Perfectly baked eggs nestled atop the vegetables, delivering a wholesome meal that’s as delightful to the eyes as it is to the taste buds. Just toss, roast, and bake to create a delightful dish that’s both comforting and nutritious!

ASPARAGUS WITH TURKEY BACON & EGGS

This Asparagus with Turkey Bacon & Eggs recipe is a quick, flavorful breakfast for two. Packed with fresh asparagus, protein-rich eggs, and savory turkey bacon, it’s perfect for the Standard Plan and makes mornings healthy, balanced, and satisfying.

BELL PEPPER EGG BOATS

Looking for another fun and tasty breakfast recipe that is easy to make and provides several servings for your week? This recipe is a great way to get your vegetables in at breakfast. For those of you in maintenance, there are two peppers here with a sprinkle of cheese on the top.

BREAKFAST HASH

The need for variety in breakfast options is important when you are on a weight loss plan. Traditional American breakfasts offer a lot of variety, but mostly consist of high-carb meals that pack on the pounds and create a host of health issues. Don’t get caught up in mourning old foods that are unhealthy. Instead, choose to look at your breakfast food as a healthy fat-burning fuel to start your day and increase metabolism. Hash is simply vegetables, protein and fat diced and cooked together in a skillet. You can add a lot of variety by using any vegetable you like. Leftover roasted vegetables work great, as well. You can also chop vegetables ahead of time and keep them stored in the fridge.

BREAKFAST SAUSAGE HASH (with butternut squash)

Breakfast can be a challenge – if you don’t like vegetables in the morning. This recipe not only tastes amazing, but it’s a great way to add vegetables to your breakfast routine. Using leftover butternut squash from dinner makes it even easier with a mild, creamy texture that is perfect for even picky eaters (it’s similar to a sweet potato!). THERE ARE TWO OPTIONS. One, uses the Genesis ground turkey sausage recipe.

BREAKFAST VEGETABLE FRITTATA

Get ready to savor a delightful combination of flavors with this Breakfast Vegetable Frittata! Begin by preparing the nourishing riced cauliflower base, then layer with vibrant diced onions, bell peppers, and earthy mushrooms. A whisked medley of pasture-raised eggs envelops these veggies, creating a fluffy and satisfying meal. The sweet burst of cherry tomatoes on top adds a delightful finish. Bake until golden and set, and for those who enjoy a kick, a drizzle of Frank’s Hot Sauce after baking is highly recommended. Perfect as a stand-alone dish or paired with a side of fresh avocado, this frittata is the ultimate breakfast you won’t want to miss!

BREAKFAST ZUCCHINI AND ONIONS (with fried eggs on top)

Looking for a breakfast vegetable that doesn’t have a strong flavor? Zucchini may be your answer. Learning to eat vegetables at breakfast can be difficult for some people, especially if they are strong tasting. Zucchini is very mild and can easily take on the flavor of other things added to the dish. One of the best ways to enjoy this vegetable for breakfast is to top your serving with two fried over-easy or over-medium eggs (see NOTES). To make breakfast even quicker, make extra zucchini for dinner and just heat it up in the morning.

BROCCOLI AND TURKEY SAUSAGE FRITTATA

This recipe is not only easy and delicious for breakfast, brunch or dinner, but by making it ahead of time, it provides easy meals for another day. It can be hard to find a plan-approved turkey or chicken sausage that doesn’t have even a touch of pure cane sugar (like 2% or less for the entire package). As long as it is a very minimal ingredient you will be fine.

CAULIFLOWER HASHBROWNS

Many of you ask for different ways to eat a vegetable at breakfast. You won’t miss the potatoes with this delicious recipe. Just be sure not to flip them before they are nice and brown so that they release easily from the pan. If you do, don’t worry. Just pan fry them like hash browns that aren’t in a patty.

EASY HOMEMADE CHICKEN APPLE SAUSAGE

Tired of eggs for breakfast? This homemade breakfast sausage is easy to make, very affordable and provides more servings than a standard store-bought package of chicken or turkey sausage links or patties. You can make this recipe with either ground chicken or turkey – preferably dark meat, as it is juicier and more flavorful. Standard ground chicken and turkey usually is dark meat, but may not say so on the package; however, it will say if it is ground chicken breast (plus it will cost more). Don’t worry about counting the fruit, as it is a very small amount per serving.

EGGS BENEDICT WITH ASPARAGUS AND HOLLANDAISE SAUCE

We often get requests for more breakfast recipes. So, why not take a breakfast classic and turn it into a heart-healthy, anti-inflammatory version? This modified Eggs Benedict recipe, courtesy of Dr. Josh Axe at (https://draxe.com/recipe/eggs-benedict-recipe/) is not only great for breakfast, but can also be a delicious lunch or dinner option. Adding a creamy sauce to any dish just takes things to a whole new level of decadence, leaving you feeling nourished and very satisfied. This hollandaise sauce is extremely easy and fast, too.