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.
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.
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.
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.
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.
Plan: (Standard Plan) Serving information: This recipe makes two servings. One serving is two patties and covers your vegetable, fat and 6 grams of protein (you need approximately 20 grams per meal). Vegetables for breakfast are delicious, if you have the right recipes. Cabbage hashbrowns are a great side with 1 or 2 eggs, or […]
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.
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.
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.
These muffins are a great way to get in breakfast quick and easy.
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.
This recipe is so simple and helps get in your vegetables at breakfast.
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.
If you’re looking for a versatile “bread” replacement, this is a great option! These cauliflower tortillas are a perfect way to help add vegetables and variety to breakfast, as well.
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.
This recipe was shared by one of our clients, Martha Brawley. Spinach bread is a great side that gives you the feel and texture of having a slice of bread… but it’s not! You can eat a slice of this “bread” warm with a pat of butter, topped with egg salad, or anything you like.
This bread is actually more like a dense pound cake, which is very filling. While the bread is great warm, toasting it the next day after it has cooled in the fridge, gives it a totally different flavor. This bread is amazing with a nice helping of Kerry Gold butter. It serves as a quick breakfast bread or as a side with dinner.
These scones are one of my favorite treats. They are very filling and satisfying! The basic recipe is based on one from Dr. Davis’ Wheat Belly Cookbook. I would encourage you to purchase this book, as it has other scone recipes, as well as many great recipes for leading a gluten/wheat free lifestyle that is also low glycemic (so it won’t raise your blood sugar).
Plan: (Maintenance) Serving information: Makes 12-16 slices. INGREDIENTS Bread: Glaze: INSTRUCTIONS Glaze: Bread:
This is a great paleo favorite from Josh Axe. 100% real maple syrup is the sweetener in this recipe. Although I wouldn’t consider it low-carb, it is still paleo, as well as blood glucose and insulin friendly. Our approach at Genesis is the “Good, Better or Best Principle, depending on where you are in your plan. We can’t always make the best food decisions, but there are ingredients that are good, or some better, than anything you could buy off of the shelf or make yourself with grains and sugar. When you need something special or are tempted to cheat a little, make better choices instead of falling back on your old habits.
This delicious, moist bread is perfect as a special occasion or holiday dessert. Adapted from Wholesome Yum, the lemony flavor is perfect for Spring and also makes a great dessert to share with family at Easter. Don’t tell them it’s healthy, and they will never know! Since this is a special occasion recipe, it won’t fit into the daily checklist. So, enjoy a slice on occasion, but don’t go crazy!
Plan: (Maintenance) Serving information: Makes 8 rolls. INGREDIENTS INSTRUCTIONS
This bread recipe is made quite often at the Tanzar house. It has a wonderful yeasty smell and flavor without being high-glycemic. It has a moist, dense and sturdy texture that tastes great cold, heated in the microwave or toasted. If you haven’t worked with yeast, the key is making sure your water is between 105-110˚F, so you will need a thermometer. Read the entire recipe before making it. Don’t be intimidated to try this recipe, because it’s actually pretty easy. Read the red asterisks for info on the ingredients.
Plan: (Maintenance) Serving information: Makes 12 biscuits. INGREDIENTS From Wholesome Yum: BISCUITS: TOPPING: INSTRUCTIONS
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 by Dr. Cindy Tanzar Plan: (Standard) Serving information: Makes 1 serving covering your protein, fat, and veggies. INGREDIENTS INSTRUCTIONS
Burritos are amazing! But they are even better without the starchy corn, rice and flour tortillas that are so unfriendly to our waistlines. You can always improvise with this recipe, too, for a quicker option by replacing the butternut squash with either roasted cauliflower florets or cauliflower rice (either buy frozen or already riced in the frozen or produce section). Learning to “think outside the box” and replace some of the items in your favorite dishes with healthier alternatives is a great strategy to avoid feeling deprived when you are changing the way you eat.
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.
This hearty recipe is an easy go-to favorite for me. It is reminiscent of German cooking in its flavor and makes great leftovers for lunch or dinner throughout the week. The original recipe contains Feta cheese, which does add great flavor and is great as a maintenance recipe; however, you can easily omit it and still enjoy the dish. The sauce brings it all together with or without the Feta.
This is a great go-to dish when I’m short on time. It’s an Asian-inspired, hearty, low-glycemic recipe that makes great lunchtime leftovers! This dish provides 4 servings. Each meal covers one serving of protein and one serving of vegetable.
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.
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.
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.
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 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.
Plan: (Standard) Serving information: Makes 1 serving covering your protein, fat, and veggies. INGREDIENTS INSTRUCTIONS
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.
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.
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.
Plan: (Standard) Serving information: Makes 4 servings covering protein, fat, and vegetable. INGREDIENTS TOP LAYER BOTTOM LAYER 1 CUP HOMEMADE BROTH INSTRUCTIONS
Plan: (Standard) Serving information: This recipe serves up to 20. A serving is 3oz cooked and covers your protein. INGREDIENTS INSTRUCTIONS
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.
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 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.
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.
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.
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.
Plan: (Standard) Serving information: Makes 2 servings covering your protein and vegetables. INGREDIENTS INSTRUCTIONS
