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How to Eat Healthier Without Cooking :D

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
“No time to cook… I gots places to go!”

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

Ingredient Calories Protein Carb
6 oz salmon 241 calories 34 g
Kale & Brussel Sprouts chopped salad mix, 1 cup 45 calories 3 g 7 g
1 lemon wedge as salad dressing 5 calories 1 g
½ tsp splenda to mix with salad
2 oz broccoli 19 calories 1 g 3 g
TOTAL 310 calories 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
Ingredient Calories Protein Carb
Tilapia, 2 pieces or 8 oz 220 calories 45 g
Kale & brussels sprouts chopped salad mix, 1 cup 45 calories 3 g 7 g
Lemon, 1 wedge squeezed as salad dressing 5 calories 1 g
Splenda, ½ tsp to mix with salad
Asparagus, 2 oz (about 4 spears) 11 calories 1 g 3 g
TOTAL 281 calories 49 g protein 11 g carb

Instructions: Microwave.


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’.


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What’s the difference? HCG Diet vs Phentermine Diet


When someone comes to us looking to lose weight, we typically prescribe one of two diet and medication programs.  The program we chose depends on how much weight they want to lose over the next 30 days and which methods they are willing to employ.

Phentermine (also known as Adipex, or Adipex-P) is an appetite suppressant that we commonly prescribe to help people lose from 5-15 lbs a month.  Actual results during any 30 day period can vary depending on an individual’s starting weight, body type, age, gender, and most importantly, will power. Since phentermine is a stimulant, your energy will improve despite eating much less than you typically would while also experiencing a diminished desire to eat food.

The HCG diet is specifically geared toward rapid fat loss, helping you achieve as much as 20-35 lbs of weight loss in 30 days. As with phentermine, individual results depend on your body type, how much extra weight you are carrying, and your adherence to the diet program and instructions. HCG attacks the other side of hunger, providing you the opportunity to operate comfortably at very low levels of calorie intake, while allowing you to burn off extra fat to provide this energy.

HCG is a hormone produced during pregnancy that encourages the metabolism of fat, reducing some aspects of hunger while encouraging the body to burn significantly more fat than it ordinarily would in a 24 hour period. If you feel highly motivated and want to lose in the range of 20-35 lbs a month, we may suggest the HCG diet program as a good choice for you, and in some cases HCG and phentermine have been used in combination for a safe way to reach your 30 day fat loss potential.  

So how are these two diets different from one another?  There isn’t much different except that the phentermine program is a little more flexible in terms of which foods to eat.  While both diets are restrictive in nature, the HCG program calls for a lower calorie intake and is more sensitive to the benefits of eating a low carbohydrate diet. Technically you could eat the same foods on either diet, but when you try to keep your calories low you will want to stay away from calorie dense foods or be left unsatisfied more often.

Anytime you eat a low calorie diet, you WILL lose weight.   However, phentermine will assist by dramatically reducing your appetite for food, providing energy, and removing the discomfort associated with being on a calorie-restricted program.  Of course you can definitely lose weight without any medications or assistance, but phentermine gives you that extra control and motivation because it removes the discomfort factor.  As a result, this will allow you to more easily stick to the diet plans you make for yourself.   HCG shots have similar effects of improving energy and reducing hunger, however this is achieved by utilizing body fat to create energy while protecting muscle mass rather than directly as a stimulant.

So what do I eat on the phentermine diet vs the HCG diet?

Phentermine Diet HCG Diet
·         1000-1600 calories per day ·         600-1000 calories per day
·         30 grams of total carbs, including dietary fiber (or 15-20 grams of NET carbs) if possible, but you may have up to 100 gram of carbs with good weight loss results ·         30 grams of total carbs, including dietary fiber (or 15-20 grams of NET carbs)
·         Lean meats, eggs, low-carb cheeses ·         Lean meats, eggs, low-carb cheeses
·         Oils, butter, and fat are OK (watch calories goal) ·         Oils, butter, and fat are OK (watch calories goal)
·         Green, leafy low-carb vegetables ·         Green, leafy low-carb vegetables (these should be your primary source of carbs)
·         Bread, pasta, sugar, or starch will hinder your progress. Try to avoid if possible ·         No bread, pasta, sugar, or starch
·         A small handful serving of berries or other tart fruits if desired

·         Other fruits or treats may be OK depending on your goal

·         Can only have berries or other tart fruits if within total daily carb limit
·         1-2 drink of alcohol per week is OK, as long as it meets your caloric requirements ·         No alcohol, and no beverages with calories except low-carb protein shakes
·         Use a water pill as needed for fluid retention or bloating ·         No water pill, unless you are already taking a water pill from your family doctor.
·         A small amount of Splenda, Truvia, Stevia and other artificial sweeteners are OK ·         A small amount of Splenda, Truvia, Stevia and other artificial sweeteners are OK
·         1 gallon of water a day is the general recommendation ·         1 gallon of water a day is the general recommendation
·         No restriction on activity, typically exercise is not required ·         No restriction on activity, typically exercise is not required

As a general guideline, we provide you with a food list below.  For a downloadable Food List PDF, click here.  FYI, this list is not comprehensive, however, if you choose your foods from this list, you are probably safe.

Meat & Fish

  • Eggs
  • NY Strip or T bone
  • Filet Steak
  • >90% lean beef
  • Top Round Steaks or
  • Roast         
  • Top Sirloin
  • Flank Steak
  • Eye of Round
  • Stew Meat
  • Skinless chicken
  • Chicken liver    
  • Pork     
  • Ground Turkey, Turkey
  • Breast slices or cutlets
  • Lamb
  • Whitefish
  • Salmon    
  • Tuna


  • Green Leafy lettuce (red, green, romaine)
  • Turnip Greens        
  • Mustard Greens     
  • Broccoli
  • Asparagus
  • Spinach
  • Bell Peppers (Green or Red)
  • Brussels Sprouts
  • Artichoke
  • Cauliflower
  • Cabbage
  • Celery
  • Cucumber  
  • Carrots     
  • Eggplant   
  • Onions
  • Garlic    
  • Tomatoes
  • Zucchini
  • Kale
  • Mushrooms


(only a small handful total daily)

  • Strawberries
  • Blackberries
  • Blueberries
  • Raspberries
  • Lemons or limes
  • Avocado
  • Tomatoes

Oils & Butter

  • Olive Oil
  • Canola Oil
  • Vegetable Oil
  • Butter
  • Flax seed oil
  • Avocados
  • Fish Oil
  • Mustard
  • Garlic


  • Onions
  • Dry seasonings (Herbal, etc.)
  • Scallions
  • Lemon
  • Lime
  • Salt
  • Pepper


  • Water (target is 1 gallon/day)
  • Water with lemon/lime
  • Flavored water
  • Iced tea (without sugar)
  • Herbal tea
  • Stevia/Truvia/Splenda

In the next few posts, we will include several meal plans for optimum weight loss.