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.
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 beef, then add some vegetables of your choice (frozen […]
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!
Plan: (Standard) Serving information: One serving is 1/4-1/2cup of sauce. Counts as part of your cooked vegetable. INGREDIENTS INSTRUCTIONS
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!
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 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.
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.
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 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.
The recipe can be doubled for extra to be used as a salad dressing, dip for veggies or drizzled over zucchini noodles.
This recipe is quite delicious and a great protein choice for our vegan/vegetarian clients. It really is a fun, fresh and tasty meal. With ground turkey/chicken, you will have 4 full servings of protein. The vegetables you use will be raw, so two cups are needed overall, including the lettuce (you can estimate one lettuce wrap to be 1/2 a cup, depending on its size.
The recipe can be doubled for extra to be used as a salad dressing, dip for veggies or drizzled over zucchini noodles.
Plan: (Standard) Serving information: Makes 4 servings covering your protein. INGREDIENTS INSTRUCTIONS
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.
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 […]
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.
Plan: (Standard) Serving information: Makes 1 serving and covers your protein and vegetable at the meal. INGREDIENTS INSTRUCTIONS
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.
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.
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.
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.
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.
Plan: (Standard) Serving information: Makes 4 servings covering your protein and ½ cooked vegetable. INGREDIENTS INSTRUCTIONS Variations
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.
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. […]
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.
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).
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 […]
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.
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.
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.
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.
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.
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 […]
Plan: (Standard) Serving information: Makes 6-8 servings. A serving is 3 ounces or protein. INGREDIENTS INSTRUCTIONS
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.
Plan: (Standard) Serving information: Makes 4 servings. Covers your protein and 1/2 your vegetables. INGREDIENTS INSTRUCTIONS
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.
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 […]
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 […]
Plan: (Standard) Serving information: Makes 2 servings covering your Protein and fat servings. INGREDIENTS INSTRUCTIONS
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?
Plan: (Standard) Serving information: A serving is 3 oz cooked and covers your protein. INGREDIENTS INSTRUCTIONS
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.
Plan: (Standard) Serving information: Makes 1 serving. INGREDIENTS INSTRUCTIONS
Plan: (Standard) Serving information: Makes 1 serving. INGREDIENTS INSTRUCTIONS
Plan: (Standard) Serving information: Makes 1 serving. INGREDIENTS INSTRUCTIONS
Plan: (Standard) Serving information: Makes 1 serving. INGREDIENTS INSTRUCTIONS
Plan: (Standard) Serving information: Makes 1 serving. INGREDIENTS INSTRUCTIONS
