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Author: Dr. Cindy Tanzar

ALMOND BUTTER SAUCE

The recipe can be doubled for extra to be used as a salad dressing, dip for veggies or drizzled over zucchini noodles.

BAKED MUSTARD LIME CHICKEN

Plan: (Standard) Serving information: Makes 4 servings covering your protein. INGREDIENTS INSTRUCTIONS

CAJUN SAUSAGE AND CAULIFLOWER RICE with VEGAN OPTION

If you like a little spice to your dishes, this is your recipe! Add the amount of Cajun seasoning you prefer to adjust to your tastes. Leftover flavors are even better and make quick lunches for a couple of meals during the week.

CARIBBEAN CHICKEN

Plan: (Standard) Serving information: Depending on the weight of your chicken, this recipe contains 4-5 servings (1-lb is 4 servings; 1.25 is servings) One serving covers your protein and fat for one meal. Add 1 cup cooked vegetables and fruit for a complete meal. There are many ways to make Caribbean chicken, all adding plenty […]

CHICKEN CABBAGE STIR FRY

A stir fry is always a great choice to get your protein, vegetables and fat all in one easy dish. Plus, you can use the leftovers for an easy lunch or dinner another day. If cabbage hasn’t been one of your favorite vegetables in the past, give this recipe a try. Shredding the cabbage and stir frying brings out a whole new flavor profile.

CHICKEN FAJITA STUFFED ZUCCHINI

Plan: (Standard) Serving information: Makes 1 serving and covers your protein and vegetable at the meal. INGREDIENTS INSTRUCTIONS

CHICKEN FINGERS

Who doesn’t love chicken fingers? They are a flavorful family favorite, but are often made with unhealthy, inflammatory ingredients. These crispy tenders are easy and delicious and will become a regular in your recipe rotation. The recipe as written has more spices for greater flavor. You can always cut the spices in half for a milder flavor.

CHICKEN MEATBALLS WITH SUNDRIED TOMATOES AND BASIL

This recipe is a delicious twist on meatballs. The sun-dried tomatoes add exceptional flavor and moisture to the meat. The result is a hearty, yet light and very moist meatball that is very easy to make.

CHICKEN JAMBALAYA

This dish is evidence that we don’t have to give up all of the dishes we enjoyed when we weren’t eating clean and healthy – we simply need to re-invent them. Jambalaya is a spicy, hearty and flavorful Creole creation.

CHICKEN GARAM MASALA

This is such a delicious dish! Garam Masala is a blend of ground spices used extensively in Indian cooking. It isn’t hot spicy, but has tremendous flavor. The turmeric is very anti-inflammatory with a unique flavor, as well.

CHICKEN SAUSAGE, CABBAGE AND APPLE SKILLET

One key to weight loss is having delicious meals that are quick and easy to fix, but taste like you spent a lot of time in the kitchen. This recipe is a perfect example. It’s very satisfying and provides the warm, heartiness of a perfect Fall dinner.

CHICKEN SAUSAGE STIR-FRY

Plan: (Standard) Serving information: Makes 4 servings covering your protein and ½ cooked vegetable. INGREDIENTS INSTRUCTIONS Variations

CHIPOTLE-LIME GRILLED CHICKEN

Plan: (Standard) Serving information: Makes 4 (3oz) servings. There really is no need to consider the marinade in your checklist. Just cook the chicken and serve 3 oz for one meal as your protein. While chicken is easy and a common staple for most meals, eating it the same old way can get rather boring. […]

CREAMY LEMON GARLIC CHICKEN

Lemon is delicious any time of year, but it especially screams Spring! This lemon chicken recipe, submitted by our daughter, Taylor Tanzar, is a very easy dish made all in one pan. It has a bright citrus flavor that goes well with any cruciferous vegetables or asparagus.

CREAMY SUN-DRIED TOMATO CHICKEN

This recipe is bursting with flavor! It is so rich and satisfying, yet easy to make – a very impressive dish for guests. You won’t believe you can eat food like this and still lose weight! It’s okay to omit the basil, but it really does elevate the recipe. Fresh basil gives the best flavor by far, but if you can’t find it, substitute 2 tsp dried basil (or to taste).

CRISPY CHICKEN DRUMSTICKS

Plan: (Standard) Serving information: Makes 4-6 servings. While this recipe is family friendly, to comply with your plan, just cut the meat off the bone to figure out your 3 oz. of protein for one meal. Chicken Drumsticks have long been a favorite with kids and adults. This recipe requires very little prep, but packs […]

CROCK-POT SAUSAGE, PEPPERS & ONIONS

This recipe is a weight-loss friendly version of Italian sausage and peppers in marinara sauce. It is simple, tasty and delicious eaten simply on a plate – without adding heavy high-carb rolls.

CROCK-POT CHICKEN FAJITAS IN LETTUCE WRAPS

Planning meals is so important to staying on track with your weight loss goals, and crockpot meals can be very helpful. You can even program or turn your crockpot on before bed to have lunch already prepared the next morning.

CROCK-POT SHREDDED CHICKEN

This crockpot recipe is very easy and flavorful. It’s a great way to prep for several meals throughout your week, too. You can use shredded chicken in many ways – added to lettuce salads, as chicken salad, warm or cold in a lettuce wrap with veggies, served with GHS or Primal Kitchen BBQ sauce or salsa, or added to soups and chilis.

EASY BUFFALO CHICKEN

This recipe is about as easy as it gets! If you’re a buffalo chicken lover and have 5 minutes, you can put this dish together for lunch for your week or to freeze for future meals. Try eating this recipe several ways – in a lettuce wrap (add tomato, onion, celery, cucumbers, etc.), on top of a salad with ranch dressing, or simply as a side of protein on your plate. If you don’t like as much heat, Genesis’ Ranch Dressing or Primal Kitchen ranch will help to cool things down.

EGGPLANT CHICKEN ENCHILADAS

Okay… don’t ignore this recipe just because it has eggplant in the title! In this recipe adapted from ketosummit.com, the eggplant is sliced very thin and the flavor is subtle. It also takes on all the flavors we crave in our favorite Mexican dishes.

“FRIED” CHICKEN FINGERS

Plan: (Standard) Serving information: Makes 2-4 servings. One serving size equals to 3.5 ounce of chicken, covering your protein. An all-American favorite is fried chicken or chicken fingers. This recipe offers two different options. You can either go “Shake and Bake” style (from Allrecipes) or dip the chicken in an egg wash first with almond […]

GARLIC CHICKEN

Plan: (Standard) Serving information: Makes 6-8 servings. A serving is 3 ounces or protein. INGREDIENTS INSTRUCTIONS

GREEK CHICKEN MEATBALLS WITH A SIMPLE LEMON SAUCE

This recipe is incredibly easy and fast to make. It’s very light and satisfying with a creamy lemon sauce that is rich and mild. You will run a tad over on the fat, but it won’t be an issue. Be sure to use less lean ground chicken, as it will keep the meatballs moist.

GREEN CHILE TURKEY BURGERS

Plan: (Standard) Serving information: Makes 4 servings. Covers your protein and 1/2 your vegetables. INGREDIENTS INSTRUCTIONS

GRILLED GREEK CHICKEN WITH TZATZIKI SAUCE

Greek spices are a great way to add flavor and variety to your chicken dishes. This marinade can be easily doubled to add more chicken, too. Mary Clugston shared her Tzatziki Sauce recipe with us before, which would make a delicious addition. Slice the chicken and place into a nice lettuce wrap with red onion and Tzatziki Sauce, and you’ve got a delicious meal.

GRILLED SEASONED CHICKEN THIGHS

Plan: (Standard & Maintenance) Serving information: Makes 6-8 servings. One serving of this recipe is 3 oz of cooked chicken and covers your protein for one meal. This easy recipe provides a seasoning rub that is full of flavor. It’s a perfect combination that goes well with the smokiness of the grill. The leftovers are […]

HOMEMADE ROTISSERIE CHICKEN

Plan: (Standard) Serving information: Makes 6-8 servings. One serving of this recipe equals 3 oz cooked chicken for one meal. Roast chicken is an all-time favorite, and the flavors of rotisserie chicken make it even better. This recipe was submitted to Genesis by Estelle, one of our clients. She is a great cook, and her […]

JALAPENO DEVILED EGGS

Plan: (Standard) Serving information: Makes 2 servings covering your Protein and fat servings. INGREDIENTS INSTRUCTIONS

JILL’S MARINATED CHICKEN FINGERS

Jill found a chicken finger recipe she enjoys and adapted it for the Genesis weight loss plan. Great idea! They are easy to make and were a hit with her family… what more could you want?

KOREAN CHICKEN

his is one of my family’s favorite dishes. The flavors are amazing together. The original version of this recipe was named Olympics Chicken, as it was a contest winner for the Seoul Olympics.

SIMPLE VANILLA COFFEE CREAMER

Many of the standard iced or hot coffees may be tasty, but they are loaded with sugars, artificial flavors and low-quality dairy. You can play around with liquid stevia drops to give yourself more flavor options, too.

LOW-CARB PIZZA CRUSTS

Pizza is one of the most often requested recipes from our clients. While it is not a part of the Genesis Health Solutions weight loss plan, it is something you can learn to incorporate on occasion once you’ve reached your goal.

ALMOND POWER BARS

I bring this these bars to functions quite often and always get asked for the recipe. They recipe is one we’ve used when we were part of the Maximized Living program. T

APPLE WALNUT CAKE

Plan: (Maintenance) Serving information: Makes 8 slices. INGREDIENTS CAKE: APPLE STREUSEL: INSTRUCTIONS CAKE: APPLE STREUSEL:

CARAMEL BROWNIE BITES

If you are looking for a special holiday treat that is hearty and satisfying yet won’t challenge your waistline, look no further! This no-bake recipe takes little time to put together, yet provides a nice chewy texture that will become a favorite.

BROWN BUTTER BLONDIES WITH CHOCOLATE CHIPS

Whether you are looking for treats for the holidays, celebrating a birthday or just looking for a special treat that is weight-loss friendly, blondies are an all-time favorite.

CHOCOLATE ALMOND FAT BOMBS

Thanks to Meredith Dykstra of the Cellular Healing Diet, this recipe has become one of our favorite treats. It is one of the best fat bombs I have ever tasted. The optional add-ins help in mixing things up a bit and creating variety. It is a very satisfying treat, loaded with healthy, anti-inflammatory fat.

CHOCOLATE COCONUT MACAROON COOKIES

We really love these cookies. They aren’t sweet like a traditional macaroon, but they have great flavor with a softer middle and crunchier exterior. They are more like the consistency of a cake donut hole.

CHOCOLATE LAVA CAKE

Yep! You heard me right! Not only is it delicious, it’s easy too, and can be made either in the oven or microwave.

CHOCOLATE PECAN PIE BARS

You no longer have to lament the deliciousness of pecan pie, just because you have decided to implement a healthy lifestyle.

CHURRO OR MAPLE PECAN MUG CAKES

Oh, my goodness! Did she just say cake? Yes! In our quest to help with variety at breakfast, this modified mug cake from ruled.me may become a favorite. While we aren’t big microwave fans, there is a time and place for everything. This quick recipe can serve as a breakfast muffin as well as a dessert.

CRANBERRY BLISS BARS

Plan: (Maintenance) Serving information: Makes 12 bars. INGREDIENTS Frosting: INSTRUCTIONS For frosting:

EASY CHOCOLATE PUDDING

This is one of our easiest go-to’s when you need a delicious, creamy dessert. This healthy recipe takes only 5 minutes but needs several hours to chill and set. It will easily become one of your favorites.

EASY LOW-CARB FUDGE

Plan: (Maintenance) Serving information: Makes 12 squares. INGREDIENTS INSTRUCTIONS

EASY PUMPKIN FUDGE

This recipe is courtesy of lowcarbyum.com. You can find coconut butter in the healthy food section of many grocery stores or at health food stores. It is not the same as coconut oil. Coconut butter has its own natural sweetness and great fiber. It is absolutely delicious!

FROSTED CINNAMON MUFFIN

This muffin is also from the Trim Healthy Mama collection. It is very filling. They offer a frosting, but it’s totally not necessary (to me, muffin with frosting is a cupcake!) You could also add a few Lily’s Chocolate Chips to the mix for an extra treat (or, if they are mini chips, sprinkle them on top of the muffin after removing from the ramekin or mug as spread them as a frosting as they melt.