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.
FLAVORFUL BREAKFAST SAUSAGE
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.
FRIED CABBAGE HASHBROWNS
Kickstart your morning with these delightful Fried Cabbage Hashbrowns by Dr. Cindy Tanzar! A unique veggie-packed twist on traditional breakfast fare, these golden-brown patties are made with finely-shredded cabbage, aromatic onion, and seasoned to perfection. With each serving, you’re not only savoring the deliciousness of breakfast but also enjoying a nutritious side that pairs beautifully with eggs, turkey bacon, or chicken sausage. Quick to prepare and bursting with flavor, these hashbrowns will transform your morning routine—just add a piece of fruit for a well-rounded meal! Enjoy a healthy, satisfying start to your day with this easy recipe that provides a hearty dose of vegetables, healthy fats, and protein.
GRAIN FREE “OATMEAL”
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.
GRAIN-FREE HEMP HEART OATMEAL
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.
NO COOKING OVERNIGHT “OATS”
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.
OMELET MUFFINS
Dive into a quick, nutritious breakfast with Dr. Cindy Tanzar’s Omelet Muffins! Made with wholesome ingredients like eggs, uncured turkey bacon, and your choice of chopped veggies, these muffin-style omelets are fully customizable to suit your taste. Simply whisk, mix, and bake for a delightful treat that covers your protein, fat, and vegetable needs in one easy-to-eat package. Perfect for meal prep, these fluffy muffins are a fantastic way to enjoy a wholesome breakfast on the go. Whether you’re rushing out the door or savoring a leisurely brunch, these Omelet Muffins are sure to become a favorite staple in your kitchen!
SAUSAGE AND EGG WAFFLE
Looking for a new way to eat eggs? Well, this is one fun and creative recipe! Even the kids will love it. It’s so easy and gives you the fun of eating a waffle without the high carb count.
SPINACH, MEAT & EGG SCRAMBLE
Savor the goodness of a wholesome meal with the Spinach, Meat & Egg Scramble by Dr. Cindy Tanzar! This single-serving dish is brimming with flavor and nutrition, featuring a mix of tender meat, fresh spinach, juicy tomatoes, and sautéed onions. Finished with rich, scrambled eggs, it covers your protein, vegetable, and fat needs all in one delicious bowl. Ready in just minutes, this versatile scramble is ideal for any time of the day—whether you’re starting your morning or looking for a quick and nutritious dinner. Enjoy the vibrant flavors and satisfying textures, and feel energized throughout your day!
VANILLA PROTEIN PANCAKES
Yes, you can have pancakes for breakfast! Many of you have asked for more breakfast options and variety. This one is sure to please. If you’ve ever had the vanilla protein powder we use at Genesis Health Solutions, you know it tastes very similar to vanilla cake batter. When you mix cake batter with pancakes… good things happen! You can also top them with some Lily’s chocolate chips (found at Fresh Market and Health Nut Nutrition) or berries of your choosing.
CAULIFLOWER TORTILLAS
Looking for a healthy and creative way to cut back on bread? These cauliflower tortillas are soft, flexible, and packed with veggies—perfect for wraps, breakfast sandwiches, or a nutritious bun alternative.
EGG WRAPS
Egg Wraps are very easy to make. Use one egg to make each wrap, so that it is easier to handle in the pan. Then you are able to add other proteins for variety – like uncured turkey or chicken sausage, uncured turkey bacon, Applegate Farms or Boar’s Head sliced deli turkey or other protein you have on hand. If you are on maintenance, organic or conventional cheese can also be a great option.
SPINACH “BREAD”
Looking for a clean-eating bread substitute? Try this spinach “bread”—a savory, satisfying, protein-packed slice you can top or enjoy solo!
CROCK-POT BEEF & BROCCOLI
Meal planning is always a major key to success in weight loss. Crock pot meals can be very beneficial in that regard, as they enable us to make several servings at a time with minimal effort. In 15 minutes you can assemble this recipe with oriental flavors and have a delicious meal waiting for you when you get home. Heat up fresh or frozen cauliflower rice and you can create a delicious meal.
BEEF AND CABBAGE STIR-FRY BOWL
This nourishing Beef and Cabbage Stir-Fry Bowl by Dr. Cindy Tanzar is a fast, flavorful recipe that fits Standard and Maintenance plans—ready in just 20 minutes!