It’s been awhile since we had a recipe posting, but we’ve been saving this savory low-carb, recipe for Spring. We use a vegetable spiralizer (found in local home goods store or on Amazon). A vegetable spiralizer is definitely a safer alternative for your fingers to a mandolin slicer. If you don’t have the tools, you can chop the zucchini into thin slices with a knife and still serve a great meal.
Zucchini Noodles with Meat Sauce (247 calories per serving, 23 g of carbs) *prep time 10 min, cook time 20 minutes* Serves 10
93% lean beef, 2 lb
Zucchini, 12 large, washed
Tomato sauce, canned, 28 oz
Tomato paste, canned, 6 oz
Onion, 1 medium, minced
Parmesan cheese, grated, 1 tsp (optional)
10 calories per serving
Water, 3/4 cup
Garlic, minced, 2 tsp
Oregano, 2 tsp
Sugar, 2 tsp
Salt, 1 tsp
Basil, 2 tsp (fresh or dried)
Black pepper, ½ tsp
1. Combine ground beef, onion, garlic, oregano, basil, sugar, salt, black pepper, and 1/4 cup of water in a large saucepan on medium heat.
2. Stir to crumble and brown the meat.
3. Stir crushed tomato, tomato paste, and 1/2 cup of water into the pan until a rolling boil. Simmer on low and stir occasionally for another 5-10 minutes.
4. While the meat sauce is simmering, use a vegetable spiralizer to turn the zucchini into noodles.
5. One zucchini (33 calories, 6 g carbs) will yield about 2 cups of zucchini noodles. A serving is 3 cups of zucchini noodles. Spiralize the zucchini into desired thinness. You may want to request for help from an experienced taste tester.
4. In a large microwave-safe bowl or plate, microwave the zucchini for 2-3 minutes on high for every 3 cups you plan to serve.
5. Combine zuchinni noodles with 8 oz of meat sauce. Add on a tsp of grated Parmesan cheese if desired. Serve and enjoy!
Each serving is under 300 calories, which works with the plan.
Mince the chicken breasts into fine pieces, or as an alternative, you can use 90% lean beef or ground turkey or ground chicken.
Use a large non-stick skillet and put on medium heat, no oil required.
Mince the chopped water chestnuts and mushrooms.
Toss in the chopped chicken on the skillet.
After 5 minutes, combine the rest of the ingredients: onions, green onions, water chestnuts, soy sauce, salt, ginger, garlic, rice wine vinegar, and ginger.
Turn to medium high heat and cook for another 10 minutes or until done.
Lay the lettuce leaves open on a large plate, scoop in the chicken mixture on the lettuce and sprinkle on a bit of green onions. Add salt and pepper to taste. Serve warm.
There is a lot of flexibility with this recipe. You may omit the water chestnuts to reduce the carb content if you choose. And it almost does not matter the timing of the added ingredients as you cook. As long as most of the sauce cooks off, the chicken and chopped water chest nut will absorb the flavor and you will have a flavorful and healthy meal.
We have had a couple of questions regarding just how to eat healthier to lose weight when:
You don’t like to cook
You travel a lot
You have a hectic schedule
So we will dedicate this week’s posts to the road warriors out there, or for those who simply do not enjoy cooking. This is the no effort meal plan– simply grab ingredients from the grocery store or order low calorie options when dining out.
So, in the hunt to cook as little as possible, we went to our local grocery store (Sam’s) to look for options. We picked up a fun looking salad mix and a couple pounds of salmon and tilapia with veggies in a bag from the fresh meat & seafood section. Instructions said to microwave 5 minutes for every pound, then serve.
No cooking required – Salmon with Kale & Brussel Sprouts Crunch Salad
6 oz salmon
Kale & Brussel Sprouts chopped salad mix, 1 cup
1 lemon wedge as salad dressing
½ tsp splenda to mix with salad
2 oz broccoli
38 g protein
11 g carb
Instructions: Microwave as directed on the back of the package.
No cooking required – Tilapia with Kale & Brussels Sprouts Crunch Salad
Tilapia, 2 pieces or 8 oz
Kale & brussels sprouts chopped salad mix, 1 cup
Lemon, 1 wedge squeezed as salad dressing
Splenda, ½ tsp to mix with salad
Asparagus, 2 oz (about 4 spears)
49 g protein
11 g carb
Not too bad, right?
For the kale & brussels sprouts chopped salad, squeeze a wedge of lime and add 1/2 tsp of Splenda or use your favorite low-calorie, low-carb dressing.
Serve the crunch salad with either salmon or tilapia. Salt and pepper to taste.
Now you can enjoy a meal with minimal prepping or cooking. Stay tune for more posts later next week to learn more about our ‘no cooking methods’.
Here is a quick and easy grilled salmon recipe you can have prepared and serve in about half an hour. Lemon or lime has to be one of our favorite addition to seafood because it reduces the amine compound that is responsible for the “fishy” smell in seafood.
Salmon, skinless 6 oz (or 4 oz w/ skin)
Zucchini, sliced, 2 cups
7 g carb
Strawberries, 4 medium
3 g carb
½ tsp oil for zucchini
10 g carb
The ingredients are friendly for a gluten-free diet or just when you are trying to live healthier.
The seasonings are quite flexible. We used Montreal seasoning found in the pantry, but you can make your own by combining 2 tsp paprika, 2 tsp black pepper, 2 tsp kosher salt, 1 tsp garlic, 1 tsp onion, 1 tsp red pepper flakes.
Lemon, 1 slice
Montreal seasoning, generous amount
Rosemary, a couple of sprigs
Thyme, a couple of sprigs
Turn on the grill for preheating.
Generously rub Montreal seasoning into all sides of the salmon. Transfer the salmon to a large piece of foil paper. Squeeze a slice of lemon on top of the salmon. Put the squeezed lemon on top of the salmon. Crush the thyme and rosemary with your fingers and put the sprigs on top. Wrap up the salmon, lemon, thyme and rosemary inside the foil to prepare for grilling. This will allow the salmon soak up the seasoning for a moist, tasty meal.
For the zucchini, drizzle 1/2 tsp of oil on top. We used canola oil, but you can use whichever oil you have in the pantry. Transfer the zucchini onto a big sheet of aluminum foil and wrap it up for grilling.
Grill the salmon on medium heat with the lid closed for about 6-8 minutes on each side. The zucchini only needs roughly half of the time on the grill, so 2-5 minutes on each side.
Open the foil. Transfer the contents to a plate. Serve with strawberries. We hope this recipe gives you a couple of ideas for your next meal 🙂
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.
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