Most everyone loves the taste of V-8, and clients often ask if they can drink it. However, some of the ingredients in V-8, along with the fiber being removed to create a juice, can cause your blood sugar to rise, thereby hindering weight loss. This recipe is very similar to V-8, yet it is more like a smoothie, retaining the fiber to help you feel full longer, aiding with digestion and keeping blood sugar under control. This is a quick, easy way to get your vegetable servings in for breakfast or lunch, especially when you’re on the go. Just drink them!
Been looking for another way to get those vegetables into your breakfast? This recipe makes it so easy and is just in time for Fall. There are two different ways to make it, depending on your tastes, so try each one for even more variety. The cauliflower rice is really flavorless and takes on the flavors of the pumpkin and spices. It’s best consumed when made and not later in the day. A Genesis Facebook client once suggested frozen cauliflower in smoothies a while back, and it fits perfectly here. It would be a great addition to other smoothies, as well.
Plan: (Standard) Serving information: Makes 1 serving covering your protein, fat, and fruit. To make this shake a full meal replacement shake, just add 1 cup of cauliflower rice to cover your vegetable. Cauliflower rice will keep the color and flavor as the cauliflower does not have a taste. INGREDIENTS INSTRUCTIONS
Plan: (Standard) Serving information: Makes 1 serving and covers your full meal. INGREDIENTS INSTRUCTIONS
This shake is great for the detox week.
This holiday version of a healthy protein shake was provided to us by Elsie Lemke. She shared her recipe as a tasty way to add seasonal flavors, while making breakfast easier in the harried days of the holiday season. We love when our clients provide us with their favorite recipes. Many of you are great cooks, and we encourage you to share your ideas to help our clients be successful on their Genesis Health Solutions Weight Loss Program.
This shake is great for the detox week.
Plan: (Standard) Serving information: Makes 1 serving covering protein and fruit. INGREDIENTS INSTRUCTIONS
This shake is great for the detox week.
Plan: (Standard) Serving information: Makes 1 serving and replaces your entire meal (protein, fat, vegetable, and fruit). Enjoy! INGREDIENTS INSTRUCTIONS
This shake is great for the detox week.
Zucchini doesn’t have to be cooked to be eaten. It actually tastes great in a raw salad and adds a nice crunch. Bacon, lettuce and tomato are an all-time favorite sandwich, so why not create a healthy salad twist on an American favorite? We substitute uncured turkey bacon instead of bacon, along with a lightly-flavored dressing, but you could also use one of the Genesis Fat Burning Salad Dressings for a creamy dressing (think of a BLT with mayo… hold the bread!).
If you have never tried watermelon salad, it will quickly become one of your favorite summertime dishes. It is incredibly refreshing and light, but packed with flavor. Having variety in the types of foods you eat is so important to health and weight loss, so don’t be afraid to try new things. This recipe includes feta cheese, which can be omitted on the Genesis Health Solutions weight loss program, but is fine for the maintenance plan.
Egg salad in an American classic and easy favorite any time of year. By adding a twist with Applegate Farms turkey bacon, you can enjoy this recipe for breakfast, lunch or dinner. Using Applegate Farms products will ensure a product without added harmful ingredients and animals that are raised and fed properly. Wrap your egg salad in a lettuce wrap with tomato or on a plate on top of vegetables and torn lettuce.
Looking for a tasty lunch recipe with plenty of quality protein and several servings for your busy week? Tuna and egg salad is a classic southern dish that will soon become a favorite, whether you enjoy it in a lettuce wrap or eat it with a fork. Spread on raw zucchini or cucumber slices, as well. This salad is easily altered if you want to omit a particular ingredient or add more of another to suit your tastes.
This turkey salad is not only perfect for holiday leftovers, but you can enjoy it anytime you get a taste for something out of the ordinary. If you don’t have leftovers, purchase 9-10 oz of Boar’s Head or Private Selection turkey sliced in one large piece, then dice it yourself at home… easy! Enjoy it on a plate, in a lettuce leaf, in a salad or with veggies and fruit on the side.
Plan: (Standard & Maintenance) Serving information: Makes 4 servings. One serving covers your protein and vegetable. If using avocado, olives, or 2 tbsp. of the vinaigrette, your fat is covered. INGREDIENTS LIME VINAIGRETTE INSTRUCTIONS
Tabbouleh (or Tabouli) is probably the most loved of Mediterranean/Middle Eastern salads. It is a simple salad of finely chopped vegetables and lots of fresh parsley, all tossed with lemon or lime juice and olive oil. Traditionally, Tabbouleh contains a little bulgur wheat or quinoa (for a gluten-free version), but you can still enjoy the same fresh flavors without it. The true star of Tabbouleh is the finely chopped parsley, which holds up well with the citrus dressing. It’s even better the next day, as the flavors marinate together. Although there are many different versions of Tabbouleh, this recipe is a favorite at Genesis Health Solutions.
Plan: (Standard) Serving information: Serving Size: 3 ounces steak; 2 cups salad INGREDIENTS INSTRUCTIONS
This recipe is about as easy as it gets, and it packs a lot of flavor and satisfaction for so little effort. The lemon dressing brightens it even more, making it a perfect, light, warm-weather meal. Add other delicious ingredients in maintenance, like goat cheese or Feta cheese.
This recipe is so delicious and a great substitute for real potato salad. You won’t miss the potato at all! It’s perfect for a picnic or to take as a side dish to any barbecue or outing. We are always asked for the recipe when we do.
Tuna salad is great any time of year. There are a variety of recipe variations, but this one adds a whole different twist of flavor. Instead of the usual mayonnaise-based tuna salad, this recipe uses a “zesty” Dijon vinaigrette with lime juice for a light, delicious flavor. There are plenty of vegetables to add crunch and texture, and you can add or omit veggies you may or may not like in the recipe to suit your own taste. The dressing is what makes the salad.
Looking for a new twist on a classic favorite? This chicken salad is delicious and easy. You can cook and chop your own chicken or even use a rotisserie chicken to make it easier. The dressing is delicious and can even be used in other salads (2 Tbsp). You can cut the recipe in half if you like, but it’s great for lunches throughout your week and for sharing with the family. For the weight loss plan, leave out the Feta cheese – it’s a nice addition for maintenance.
This recipe was inspired from a suggestion by Cathy Blanks, one of our vegan clients. Kale has become a real front-runner over the past few years due to its high nutritional content of antioxidants, vitamins and health-promoting phytochemicals; however, it can be a bit dense and tough if eaten as a salad. The secret is to “massage” the kale to break down its tough fibers. It also helps lend to a milder, sweeter taste. Add protein to make a complete meal – chicken or salmon is great, or hemp hearts can provide a nutty protein source for vegans or those on the standard plan.
When looking for an easy way to have lunch or dinner while on the go, mason jar salads are your perfect answer. Your dressing (fat) is already in the jar, along with your vegetables and protein. You can either include your fruit or bring it in a baggie or container on the side. Wider mouth jars are easiest, but not necessary. You can mix the ingredients up in a variety of ways so that you don’t get bored. Chop your veggies, etc., on the weekend and just fill the jar the evening before you leave or in the morning. If you’re on maintenance, add in some feta cheese or additional nuts or seeds. You can also substitute the olive oil and vinegar for a Primal Kitchen dressing that you enjoy.
Jill shared another one of her great recipes with us! Waldorf Salad is always a favorite with a creamy dressing over tart apples and a crunch of walnuts. This recipe fits nicely into the weight loss plan and makes a terrific lunch. As we are adding more nut varieties to the Genesis plan, you can use either pecans, walnuts or almonds for great texture. Jill states that this recipe travels very well for those of you on the go or a road trip.
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.
If you are looking for a delicious new way to eat eggs, this easy recipe will be a quick lunch option during your busy week. Deviled egg salad takes the flavor and creaminess of deviled eggs and transforms it into egg salad. Try it with our Homemade Mayonnaise found on the Genesis Health Solutions Client Facebook page under “Files.” You will never want another mayo again! You can eat this egg salad with a fork on a bed of lettuce and veggies or enjoy it on a lettuce leaf wrap with a slice of red onion and tomato.
Most everyone loves chicken salad. This Indian-inspired recipe brings a lot of flavor and texture to your plate. The celery and almonds bring a nice crunch in contrast to the creamy chicken salad. If you’re not familiar with curry, it has many health benefits in addition to a delicious sweet, savory and earthy flavor. It has potent anti-inflammatory properties and is a powerful antioxidant.
There are as many ways to make chicken salad as there are to make chili. Having several variations provides different flavor profiles that keep us from getting bored with our food choices. This recipe from Dr. Matthew was adapted from the Peanut Butter Fingers website. It’s very fresh with great summertime flavors. Using a rotisserie chicken makes the recipe easy to make, but you can always roast or grill your own chicken. Wrap it in a large lettuce leaf, eat it on top of a bed of greens or just enjoy it scooped next to some extra raw veggies like peppers or tomatoes.
Israeli Salad is an easy, iconic Middle Eastern salad made with fresh chopped vegetables. It’s a perfect dish to serve when all the garden veggies are plentiful. While tomatoes, cucumbers and fresh herbs are always included, red onion, and Bell peppers are common, as well. A smaller dice allows you to enjoy each flavor in one bite. Freshly squeezed lemon and olive oil help to meld the flavors all together, making for a perfect side dish. We’ve also included a slightly different version from one of our clients, Kim Graham, who is vegetarian. She spoons it over her tofu, and thought it would be great over chicken, as well.
If you’re looking to satisfy your cravings for some of your old favorites – try this healthy version instead! This Big Mac salad has been adapted from wholekitchensink.com to fit into the GHS weight loss plan. If you’re not a fan of nutritional yeast (it can be an acquired taste for some) or don’t have any around, it’s still great without it. Nutritional yeast is full of B-vitamins and is the “cheesy” component of the Big Mac salad. You can find it at most stores next to the regular yeast. This really is a fun, tasty salad! Make sure your pickles are dill (not sweet) to avoid unwanted sugar.
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.
Plan: (Standard Plan) Serving information: Makes 2 servings covering your protein, vegetable, and fat. INGREDIENTS INSTRUCTIONS
The bright green stalks of asparagus can be found almost year-round, but nothing can compare to eating vegetables in their season when it comes to flavor and texture. You want to look for smaller spears and be sure to snap off the woody ends to ensure tenderness. This recipe is a perfect way to bring variety to your vegetable breakfast routine. You can always substitute Applegate Farms Savory Turkey Sausage (healthy freezer sections) instead of turkey bacon or enjoy the eggs and asparagus alone.
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.
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 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.
Plan: (Standard Plan) Serving information: This recipe makes 4 servings and covers your protein and vegetable for one meal. INGREDIENTS INSTRUCTIONS NOTEIf you like hot sauce with your eggs, Frank’s Hot Sauce is a great addition after baking.
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.
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.
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.
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.
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.
This sausage recipe was shared with Genesis by Lisa Coleman. She said it is “absolutely delicious,” and we have to agree. There are plenty of blended spices and herbs to create a flavor-packed breakfast, lunch or dinner. It would even be great pan-fried as a sausage crumble mixed with vegetables. If you don’t care for a particular spice/herb, just omit it; however, the paprika really is a big part of this recipe.
Plan: (Standard Plan) Serving information: This recipe makes two servings. One serving is two patties and covers your vegetable, fat and 6 grams of protein (you need approximately 20 grams per meal). Vegetables for breakfast are delicious, if you have the right recipes. Cabbage hashbrowns are a great side with 1 or 2 eggs, or […]
Looking for a way to get your morning veggies in? This recipe is a great way to add vegetables to your breakfast. Please give yourself the opportunity to adjust your tastebuds to eating your “oatmeal” this way, as it will add much-needed variety to your breakfast menu. Cauliflower is great for taking on the flavors of anything you put with it, too, so the apples and cinnamon make the dish. Not only is it warm and satisfying, but it is also anti-inflammatory and low-glycemic, so it won’t raise your blood sugar.
While this very simple recipe packs a punch of protein for our GHS vegetarian & vegan clients, anyone can greatly benefit from it on the GHS weight loss plan. Most vegetarians are familiar with the ingredients in this recipe, but they are a fantastic nutrition source for anyone. Hemp seeds/hearts do not contain cannabinoids, which are found in cannabis. They have an earthy/nutty flavor and are a perfect/complete protein source. Flaxseeds are a great source of fiber and are high in omega-3’s and antioxidants; and Chia seeds, a very popular superfood, are a powerful blend of fiber, protein, vitamins, minerals and micronutrients.
This recipe is our new favorite breakfast. It takes no time to put it together in the evening, then it’s ready to go for breakfast with no cooking time required. Our other grain-free “oatmeals” are made on the stovetop, so this is a nice variation for your morning rush. These “oats” are a great source of protein without the high blood-sugar-spiking carbs from regular oatmeal.
These muffins are a great way to get in breakfast quick and easy.
