Happy 4th of July. It’s a day on which we gather and celebrate the founding of this great nation, and the many freedoms we enjoy as a result. At Elevation Medical Weight Loss, we know that you probably aren’t feeling very “free” with so many traditional July 4th foods not fitting your diet goals. So in order to help you stay on track, here is one of our favorite healthy grill-out recipes: Low-Carb Beef Kabobs.
This is one of our favorite beef kabob recipes. The ingredients call for cherry tomatoes, but you can omit the tomatoes for an ultra low-carb meal, which is perfect for those who are on the HCG diet plan or who were instructed to eat low-carb for the next few weeks or months.
What to do when you have an extra dozen of eggs in the fridge and about 40 minutes? Turn them into a tasty meal by adding some spices and condiments.
Super Easy Deviled Eggs
Prep time: 15 min Wait Time: 20 minutes Cook time: 10 min
12 large eggs
1/3 cup real mayonnaise
1 tbsp yellow mustard
½ tsp paprika
1/3 tsp ground pepper
1/3 tsp salt
77 g protein
6 g carb
**recipe makes 24 deviled eggs. Serves 4. Each serving is 6 pieces, containing 340 calories, 26 g protein, 1.5 g carb. Each deviled egg piece is 56 calories. **
1. Place eggs in a large pan and cover completely with an extra inch of water on top. Turn on high heat, cover with lid.
2. Bring to a hard rolling boil. As soon as the water looks angry, turn off the heat and let the eggs sit for 12-15 minutes with the lid on top. This will make the perfect hard boiled eggs.
3. Carefully drain hot water down the sink. Submerge the eggs in cold tap water to cool. Drain, then cover the eggs with a generous amount of ice for 3-5 minutes for further cooling. 4. Drain the ice and water. With the lid on, roll the eggs around vigorously to crack the shells. See video.
5. Slice the eggs in half. Put all the egg yolk in a quart-sized ziplock bag. Mix in mayo, mustard, paprika, salt and pepper. Squeeze the bag to blend the mixture.
6. Cut a corner of the ziplock bag and squeeze the yolk mixture on the half egg. Sprinkle on paprika/chili powder and serve.
When selecting ingredients to add to your grocery list, choose low-carb fruits & vegetables, low-carb cheeses, and lean meats as demonstrated in the photo above. This is an example of our latest shopping trip for Memorial Day.
Salads are one of the most flexible and easiest foods you can eat. You’re free to choose whichever ingredients you want to add to the list to make the ultimate dish. Here, we present you with one of our favorites. This Turkey & Chicken Salad is a low calorie, high protein & low carb salad mix.
339 kcal: 55 grams of protein, 11 grams of carbs
Recipes makes 2 servings. Prep time: 15 min
6 oz oven roasted sliced turkey
6 oz boiled chicken breast
6 cups Spring Mix Lettuce
2 cup red cabbage
½ cup chopped carrot
2 tbsp sour cream
Boil 8 oz skinless, boneless chicken breast until cooked (usually 10-15 minutes). This will make 6 oz cooked chicken. Cool & shred.
Chop or shred 2 cups of red cabbage.
Mix all ingredients in an oversized bowl. Squeeze in half a lime. Stir in 2 tbsp sour cream. Serves 2.
Have your 12-month old toddler feed you. This is a bonus step. See below.
Prep time: 15 min
Cook time: 5-7 min
*Recipe is for 2 servings
8 oz raw 85% ground beef (turns into 6 oz once cooked & drained)
½ head iceberg lettuce
2 tbsp sour cream
1/8 cup shredded cheese
2 cups chopped tomatoes
1/4 bell pepper, chopped
1 lime, juiced
1 medium onion
1/2 bunch of cilantro (~1 chopped cup)
Salt to taste
El Yucateco Habernero Hot Sauce (if you’re brave)
For the salsa:
Combine in a bowl the following ingredients: tomatoes, onions, cilantro, lime juice, ~1/4 tsp salt to taste
For the taco beef: On a medium pan, toss in ground beef and bell pepper on medium high heat, sprinkle taco seasoning (~1/2 tsp and 1/4 tsp salt to taste) cook for at least 5 minutes or until brown. Use a spatula to thoroughly crumble the beef.
In a large bowl, mix in the lettuce, beef, salsa, sour cream. Divide into 2 servings, topped with cheese, hot sauce, and enjoy.
Here is our very own tilapia recipe with a bunch of veggies that fits your calorie budget. Even the photos came exclusively from our kitchen. You can also drastically reduce calories by being conservative on the oil or use cooking spray oil mix with a bit of water.
Blackened talapia with broccoli, spinach, red peppers and corn on the cob Prep and cook time ~30 minutes
2 talapia (farmed raised in the US)
1/2 cup brocolli
1 cup raw spinach
1/2 ear of corn
1/4 bell pepper
1 tsp oil
Blackened seasoning (or black pepper, white pepper, paprika, salt, garlic powder and onion powder)
1/2 tsp curry powder (optional)
Salt to taste
To thaw frozen talapia, you can either submerged it in warm water for 10 minutes or remove from packaging to microwave for about 90 seconds. Sprinkled or rub in blackened seasoning, salt, and optional curry on both sides of the talapia.
On a medium to large pan, add 3/4 tsp of oil and 1 tsp of water on medium-high heat. Transfer the talapia to the pan to cook for about 7-9 minutes on each side. Try to flip only once so the fish will stay intact.
While the fish is cooking, rinse the cup of spinach and shake dry. Chop ¼ of a bell pepper into bite size pieces. On a smaller pan, add 1/4 tsp of oil, garlic, and chopped bell pepper. Cook for about 5-7 minutes on medium heat until tender. Stir often.
Shuck the ear of corn and place 1/2 ear of corn on a microwave safe plate with the 1/2 cup of broccoli, pour about 1/4 cup of water to steam in the microwave for 4 minutes or until cooked. No need to cover the plate.
You need a big plate for this meal. Make a bed out of the spinach and lay the fish on top. Enjoy with 32 oz glass of ice water