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Category: Weight Loss Recipes

BEEF BURRITO BOWL

Ditch the tortillas but keep all the flavor with Dr. Cindy Tanzar’s Beef Burrito Bowl—a clean, satisfying meal made with real ingredients and bold spices.

BEEF WITH MUSHROOMS

If you’re looking for a nutritious and satisfying meal that’s quick to prepare, look no further than this delectable beef and mushroom stir-fry! Packed with flavor and loaded with healthy ingredients, this dish is perfect for a weeknight dinner or a cozy weekend meal. With its combination of tender beef, earthy mushrooms, and vibrant vegetables, it’s sure to become a favorite in your household.

BURGER LOAVES WITH CREAMY TOMATO GRAVY AND FRIED CABBAGE

These Burger Loaves with Creamy Tomato Gravy and Fried Cabbage are a cozy, German-inspired dish that’s rich, flavorful, and perfect for Standard or Maintenance Plans. Hearty, satisfying, and great for leftovers—this recipe is a must-try comfort classic.

CARIBBEAN MUSTARD-LIME FLAT IRON STEAK

This is a recipe we have enjoyed for over two decades. The flavors meld together nicely and provide a wonderful tang to the grilled beef. This original recipe uses honey as an ingredient, but we substituted it with low-glycemic sweeteners. Making a simple substitution enables you to still enjoy the flavors of some of your favorite foods. The longer you marinate the steak, the more intense the flavor will be. You can also make this recipe with chicken, which provides even more of the mustard-lime flavor. It’s truly delicious.

CROCK-POT TEX-MEX POT ROAST

One of the most important ways to stay on plan, is to have quick meals ready for dinner when you get home. Most of us are tired at the end of the day, and that’s where we fall prey to not-so-good choices. Just prepping this recipe adapted from the perfectpantry.com for 15 minutes the night before or in the morning will create a flavorful, ready-to-eat recipe for dinner right out of the crock pot.

CROCK-POT ASIAN POT ROAST

Try this new twist on an ordinary beef roast! Adding Asian flavors is a great way to curb your boredom with the same cuts of meat, and it’s so easy. Serve your roast over cauliflower rice or in a lettuce leaf for lunch leftovers. Fish sauce is used in a lot of Asian cooking. It adds a subtle (non-fishy) flavor to this recipe. Red Boat Fish Sauce can be found most places and is very pure.

CROCK-POT ROAST WITH RADISHES AND GRAVY

Okay, before you totally dismiss this recipe because you don’t like radishes, give it a chance. Radishes, when roasted or cooked, are very neutral in flavor and similar to a potato. It’s a great way to add variety to your list of vegetables. Crock pot meals are a great way to cut back on your cooking time, too. They take little prep and you can make enough for multiple meals. This recipe provides an option for either a sauce or a gravy.

CUBAN PICADILLO OVER CAULIFLOWER RICE

Cuban Picadillo is a traditional dish made with ground beef and a variety of wonderful flavors. By taking out the potatoes and raisins usually found in this dish and serving it over cauliflower rice instead of white rice, you can still enjoy authentic Cuban flavors while staying on your GHS weight loss plan.

CURRY CABBAGE WITH BEEF

Transport your taste buds with the exotic taste of Curry Cabbage with Beef by Dr. Cindy Tanzar! This single-serving meal features savory lean ground beef sautéed in coconut oil, paired with tender cabbage and a blend of aromatic spices, including coriander and curry. As the dish simmers, the flavors meld beautifully, creating a comforting and satisfying experience. Easy to prepare and packed with nutrition, this dish is perfect for a quick lunch or dinner, ensuring you meet your dietary goals without sacrificing flavor. Enjoy a wholesome meal that’s both delicious and energizing any time of the day!

DIRTY CAULIFLOWER RICE

Louisiana dirty rice is a flavor bomb traditionally made with white rice that gets its “dirty” color from being cooked with pork, beef or chicken, vegetables and several different herbs and spices. This easy recipe is quite satisfying with possibilities for several variations. Don’t let the long list of ingredients scare you – they are mostly herbs/spices. You can sub the burger for six AlFresco Italian Chicken Sausages (casings removed and crumbled) or even part from tradition and reduce the bell pepper or celery by 1/2 cup, the add 1/2 cup diced tomato when you add the cauliflower rice.

EASY CROCK-POT MONGOLIAN BEEF

Mongolian Beef is a take-out favorite, and it’s very easy to make at home. Tender slices of beef are coated in layers of a sweet, soy-ginger-garlic sauce that is perfect served over cauliflower rice or broccoli. This recipe uses Swerve Brown sugar replacement for the traditional brown sugar, but you can also use Monkfruit cup-for-cup sweetener, as well. Put this meal together before bed to have your evening dinner already completed when you awake, or assemble it the night before and turn it on before leaving for work. You can easily double this recipe for plenty of leftovers to eat during the week or to freeze.

EASY GROUND BEEF TERIYAKI

This recipe shows the ease and versatility of making a teriyaki flavored dish without a lot of work. You can really use any protein and vegetable combination to make a tasty teriyaki dish.

EASY SHEPHERD’S PIE

Bring warmth and deliciousness to your dinner table with Dr. Cindy Tanzar’s Easy Shepherd’s Pie! This recipe serves four and ingeniously combines tender grass-fed beef with sautéed onions, tomatoes, and celery, all simmered in a rich, savory broth. Topped with a velvety, buttery cauliflower mash spiced with a hint of mustard and seasoning, this dish offers a delightful blend of flavors and textures. It’s easy to prepare and perfect for meal prep, making it a fantastic option for families or anyone looking for a cozy meal. Just broil until golden brown, garnish with fresh parsley, and enjoy a hearty, nutritious dinner that satisfies both the palate and the body!

EASY STANDING RIB ROAST

Impress your guests with the mouthwatering Easy Standing Rib Roast by Dr. Cindy Tanzar! This majestic 8-pound roast is seasoned with Pink Himalayan salt, black pepper, and a delectable mixture of melted Kerry Gold butter, Italian seasoning, and minced garlic, resulting in a perfectly roasted masterpiece. Designed to serve large gatherings, this recipe ensures delicious, protein-packed servings for everyone at the table. After a brief high-temperature roast to develop a golden crust, the roast is tented and finished at a lower temperature for heavenly tenderness. Perfect for holidays or special events, this succulent standing rib roast will leave your family and friends raving about your culinary skills!

EASY THAI GROUND BEEF CURRY

Ground beef, chicken or turkey are so versatile when you want simplicity and variety. This recipe is very easy and packs a punch of Thai flavor. You can serve the dish over cauliflower rice or any other vegetable you enjoy. It would go great with butternut or spaghetti squash or to stuff into a baked acorn squash.

FILIPINO SKIRT STEAK (With Cauliflower Fried Rice)

While on a weight loss plan, expanding your taste buds with different flavors is important in order to enjoy variety and keep from getting bored with your food choices. Ethnic foods are the perfect solution to solve this dilemma.

GEMISTA (GREEK STUFFED TOMATOES)

Gemista is a Greek dish that means, “filled with.” It is a delicious summer recipe for oven-baked Greek stuffed tomatoes or other vegetables. There are as many versions of Gemista as there are Greek households. The vegetables can be either filled with rice or potatoes, other vegetables and herbs or combined with ground meat. Either way, it is a great way to enjoy summer tomatoes. This recipe us is a healthy weight-loss version, utilizing cauliflower rice and ground beef (or ground turkey/chicken). There are plenty of servings so you can enjoy leftovers throughout the week.

GINGER BEEF AND VEGETABLE STIR FRY

The flavors of Asian cooking are always satisfying and often requested on our program. Stir fry can be very healthy if you use healthy oils for cooking and very versatile if you just substitute some of your favorite vegetables for the ones listed below. Tamari is a gluten-free soy sauce that can be found in most grocery stores in the health food or regular aisles.

GRASS-FED LONDON BROIL

Marinades are a great way to help tenderize an ordinarily tougher cut of meat. The key to cooking a London Broil is not to overcook it. Even if you are used to eating your meat well-done, this cut should not be cooked past medium-rare. It will be much more flavorful, as well. Don’t be afraid to try it if you like well-done meat. You will be surprised at how good and tender it is.

GROUND BEEF KEEMA

If flavor is what you’re looking for, Keema is your answer! Keema is a main Indian dish, traditionally made with meat, potatoes, peas, and a combination of fragrant spices. Using green beans makes it a great low-carb alternative. For variety, you can substitute other vegetables, as well. You can actually make this recipe with different proteins too, like ground turkey or chicken, diced chicken or lamb.

GROUND BEEF WITH ROASTED VEGETABLES

Indulge in the delicious simplicity of Ground Beef with Roasted Vegetables by Dr. Cindy Tanzar! This nourishing recipe features succulent grass-fed ground beef, complemented by roasted eggplant, aromatic onions, and juicy petite tomatoes. Seasoned with oregano and a splash of balsamic vinegar, this dish bursts with flavor and covers your protein and vegetable requirements. Easy to prepare, it’s an ideal choice for busy nights—simply roast the eggplant while you brown the beef mixture on the stovetop. Enjoy this wholesome and filling meal solo or double the recipe for delightful leftovers that are perfect for lunch or another dinner. Dive into this comforting dish and treat your taste buds to a delightful experience!

HOMEMADE BEEF JERKY

This beef jerky is a great way to bring protein on the road or to add variety at meals. Making your own jerky is fun and provides a tasty, satisfying chew that is much less expensive than healthy store-bought brands. Slicing your beef against the grain will help make it less tough, too. You can always start with 1-lb. of beef and cut the other ingredients to 1/3 to make a small batch and see how you like it.

ITALIAN ROAST WITH TOMATO GRAVY

ITALIAN ROAST WITH TOMATO GRAVY by Dr. Cindy Tanzar Plan: (Standard) Serving information: Makes 12-16 servings. Covers protein and 1/2 your vegetables. INGREDIENTS INSTRUCTIONS *If your roast is smaller, go ahead and make the recipe the way it is written and use the leftover tomato gravy as a soup base. Brown a pound of ground […]

JILL’S 2-MEAT MEATBALLS WITH TOMATO SAUCE

Jill was kind enough to share another one of her recipes with us! It is very easy, tasty and provides plenty of servings for the family, as well. If you aren’t cooking for a family, you can always freeze some of the meatballs and heat them in sauce another time or simply cut the recipe in half. You can also keep the simple tomato sauce on hand for other recipes that call for marinara. Thanks, Jill!

JILL’S TOMATO SAUCE

Plan: (Standard) Serving information: Makes 8-9 servings. One serving is 1/4-1/2 cup of sauce. Counts as part of your cooked vegetable. INGREDIENTS INSTRUCTIONS

JILL’S SHREDDED BBQ BEEF

Beef roast cooked low and slow is so easy to make, tender and easy to shred. Jill Whitt shared this recipe with Genesis. She has made it a couple of times with great reviews from her family. You can enjoy it as is with all the delicious seasonings, or even add a little Genesis BBQ recipe or Primal Kitchen barbeque sauce to suit your tastes. Leftovers would make a great lunch in a lettuce leaf with cold or warmed beef, mayo/bbq sauce, lettuce, tomato and onion, as well. Thanks Jill!

LOW-CARB GOULASH

This recipe is a really good and quick, one pot meal! Our daughter loved it. Not only did she say it made the house smell great, but also said it tasted like something from Olive Garden. That’s high praise from a teenager.

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.

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-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 […]