Dr. Cindy Tanzar, Author at Genesis Health Solutions

MEATLOAF THE ULTIMATE COMFORT FOOD

Meatloaf has been an American favorite for decades. While there are a myriad of recipes, most of them include bread crumbs as a binder, as well as ketchup, which is high in sugar. This recipe, adapted from Wholesum Yum, was sent to me by Faye, one of our clients. She really enjoys it.

MINI MEATLOAVES

What could be better than meatloaf? Individual meatloaves! This recipe is easy, loaded with flavor and is easily doubled so that you can feed the family or have leftovers for another meal. Be sure to turn the oven down after preheating so the meatloaf doesn’t dry out.

MIRIAM’S BURGER ON A PORTOBELLO MUSHROOM BUN

Miss holding your burger in your hands? Miriam has the solution! Portobello mushrooms are a large, meaty type of mushroom with a rich, savory flavor and a dense texture, which holds up well as a perfect bun replacement. They come in various sizes, ranging from very large to small, so choose two medium-sized mushrooms that won’t throw you over your cup of packed cooked vegetable.

MONGOLIAN GROUND BEEF

Mongolian beef is a Taiwanese dish traditionally made with sliced beef and green onions. This recipe provides a quick, easy and less expensive version that still delivers all the sweet and spicy flavors that make it an all-time favorite. Mongolian beef is usually served over rice or cellophane noodles, but you can enjoy it with cauliflower rice or spaghetti squash for a healthier alternative – although it goes well with any vegetable you prefer.

PEANUT SAUCE

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

ASIAN TURKEY LETTUCE WRAPS with Almond Butter Sauce

These Asian Turkey Lettuce Wraps with Almond Butter Sauce are a quick, flavorful, and protein-rich meal. Fresh lettuce, crisp veggies, and savory turkey make them perfect for Standard & Maintenance Plans, low-carb diets, or anyone craving a healthy, satisfying dish.

ALMOND BUTTER SAUCE

Need a go-to clean eating sauce? This creamy almond butter sauce is smooth, tangy, and slightly sweet—great for salads, noodles, or dipping veggies. Easy to prep and full of flavor!

BAKED MUSTARD LIME CHICKEN

Transform simple chicken breasts into a delightful dish with this Baked Mustard Lime Chicken recipe. Marinated in a tangy lime and cilantro sauce with a hint of Dijon mustard and chili powder, then baked until tender, it offers a perfect balance of zest and spice. Serve it with your favorite sides for a wholesome, satisfying meal.

CAJUN SAUSAGE AND CAULIFLOWER RICE

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

CAJUN SAUSAGE AND CAULIFLOWER RICE by Dr. Cindy Tanzar 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 […]

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

This recipe is a fantastic way to get your daily dose of veggies and protein in one satisfying bite. Halved zucchini boats are filled with a vibrant mix of sautéed chicken, bell peppers, and onions seasoned with cumin, chili powder, and garlic. The filling is infused with a bright lime juice, making it a flavorful and healthy alternative to traditional fajitas. Enjoy!

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

This stir-fry is a vibrant and wholesome dish that highlights the savory taste of chicken sausage paired with fresh vegetables like bell peppers, mushrooms, and spinach. Cooked with healthy oils and seasoned simply with salt and pepper, it makes for a satisfying, protein-rich meal that’s easy to prepare and perfect for nourishing your body.

CHIPOTLE TURKEY BURGERS WITH CHIPOTLE MAYO

These burgers are juicy and delicious! If you’re looking for more variety in your burgers and love a kick of spice, this recipe will be a new favorite.

CHIPOTLE-LIME GRILLED CHICKEN

CHIPOTLE-LIME GRILLED CHICKEN by Dr. Cindy Tanzar 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 […]

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

CRISPY CHICKEN DRUMSTICKS by Dr. Cindy Tanzar Plan: (Standard) Serving information: Makes 4 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 […]

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

Craving crispy chicken fingers without the guilt? This healthy recipe offers two low-carb, gluten-free versions that are easy to make and full of flavor. Whether baked or pan-fried, they’re the perfect protein-packed comfort food to keep your goals on track!

GARLIC CHICKEN

GARLIC CHICKEN by Dr. Cindy Tanzar 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

Enjoy tender Greek chicken meatballs topped with a rich lemon sauce in this simple, healthy recipe. Perfect for weeknights, it’s quick to make and packed with Mediterranean flavor.

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?

JUICY CROCK POT TURKEY BREAST

Plan: (Standard) Serving information: A serving is 3 oz cooked and covers your protein. INGREDIENTS INSTRUCTIONS

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.

OVEN ROASTED CHEESELESS CAULIFLOWER CRUST PIZZA

Plan: (Standard) Serving information: Makes 1 serving covering your protein, and veggies. INGREDIENTS INSTRUCTIONS

LOW-CARB PIZZA CRUSTS

Craving pizza without the carbs? Dr. Cindy Tanzar shares two low-carb almond flour crusts—one crunchy, one flaky—perfect for maintenance or special occasions.

ALMOND POWER BARS

These Almond Power Bars by Dr. Cindy Tanzar are a clean, protein-rich treat ideal for maintenance or special occasions. Easy to prep, low in sugar, and topped with a luscious chocolate ganache, they’re perfect for curbing cravings without compromising your healthy routine.

Author: Dr. Cindy Tanzar