Medical Weight Loss of NEPA

Slow Cooker Healthy Hamburger Soup-- Phase 2 and Lifestyle Approved INGREDIENTS 2 tsp. avocado oil or olive oil 1 lb. ground beef... 1 yellow onion, diced 1 green bell pepper, diced 6 garlic cloves, minced 10 oz. sweet potato, peeled and cubed 10 oz. Yukon gold potatoes, cubed 2 medium carrots, diced 2 ribs celery, diced 2 (14 oz.) cans fire-roasted diced tomatoes 6 oz. can tomato paste 1 quart beef broth + additional if needed 1 Tbsp. Italian Seasoning 1 tsp. sea salt (plus more to taste) tsp. black pepper 8 oz fresh green beans, cut into 1-inch pieces (can also use frozen green beans) 2 cups packed kale, chopped and tough stems removed INSTRUCTIONS In a large skillet over medium heat add the oil. Once hot add the ground beef, onion, green pepper and garlic cloves. Saute until ground beef is no longer pink. Next add everything to the slow cooker except for green beans and kale. Cook on low for 8-9 hours or on high for 5-6 hours. With about two hours of cooking time left, add the green beans and kale. If you prefer your soup to be thinner, feel free to add additional broth at this time. Cook until the green beans are tender. Taste and season as needed before serving. Instant Pot Directions (half the recipe if making in the IP): Select ‘Saute’ on the Instant Pot and add the oil. Once the oil is hot, add ground beef, garlic, onions, and bell pepper, sauté for 5-7 minutes or until meat is cooked and no longer pink. Add the rest of the ingredient except for the kale and green beans if using frozen. Note: add 2 cups of broth vs. 1 quart. Lock the lid into place and flip valve to sealing position. Cook on high pressure for 10 minutes. Allow for 5-7 minutes of natural pressure release before flipping value to venting position to release any remaining pressure. Remove lid. Turn the instant pot to sauté and stir in the kale and frozen green beans. Continue to cook until kale is tender. NUTRITION INFORMATION Serving Size: 1 3/4 cup (1/6 of recipe) Calories: 350 Fat: 7g Carbohydrate: 47g Fiber:7g Protein: 24 g

TOMATO BASIL CHICKEN-- HCG approved 3.5 oz cubed chicken 1 cup chopped tomato cup water or chicken broth... 2 tablespoons lemon juice 2 tablespoons chopped onion 1-2 cloves garlic sliced 3 leaves basil rolled and sliced 1/8 teaspoon oregano fresh or dried teaspoon garlic powder teaspoon onion powder Cayenne to taste Salt and pepper to taste 1) Lightly brown the chicken in small saucepan with lemon juice 2) Add garlic, onion, spices and water 3) After chicken is cooked, add fresh tomatoes and basil 4) Continue cooking for 5-10 minutes 5) Salt and pepper to taste; garnish with fresh basil Makes 1 serving 1 protein and 1 vegetable

Southwestern Salsa Chicken- HCG approved! Simmer 100 grams of chicken in chopped tomatoes and dried onion. Season with salt, pepper and cayenne.... Dried or fresh Cilantro herb to taste dash of sweetener simmer till chicken is fully cooked. Serve over spinach or lettuce. Makes 1 serving (1 protein, 1 vegetable, 1 fruit) Phase 2 and Lifestyle approved modifications: Add avocado, mushrooms and peppers for a little more flavor.

Garlic Shrimp-- Phase 2 and Lifestyle Approved Ingredients: 1 1/4 lbs large shrimp (peeled and deveined (weight after you peel them) 6 cloves garlic (sliced thin)... 1 1/2 tbsp extra virgin Spanish olive oil (or any good quality olive oil) crushed red pepper flakes (to taste) 1/4 teaspoon sweet Spanish paprika (or more to taste) pinch kosher salt 1/4 cup parsley (chopped) Instructions In a large skillet, heat oil on medium heat and add the garlic and red pepper flakes. Sauté until golden, about 2 minutes being careful not to burn. Add shrimp and season with a pinch of salt and paprika. Cook 2-3 minutes until shrimp is cooked through. Do not overcook or it will become tough and chewy. Add chopped fresh parsley and divide equally in 4 plates. Serving: 4 ounces cooked Calories: 154 Carbohydrates: 3g Protein: 20g Fat: 6.5g

Lemony Garlic Spinach Chicken Soup-- HCG recipe Ingredients: 100 grams (3.5 ounce) chicken 2 cups low sodium chicken broth (or substitute 1 cup water for 1 cup broth)... lemon with rind 1-2 cup cups loosely packed spinach cut into strips 1 tablespoon onion chopped 1 clove garlic crushed and minced 1 stalk lemongrass (optional) teaspoon thyme or to taste Cayenne pepper just a dash MCT oil Salt and pepper (just a dash) Directions Lightly brown the chicken in small saucepan with MCT oil little lemon juice. Add onion, garlic, spices and chicken broth. Add lemon with rind and simmer for 20-30 minutes. Add the fresh spinach during the last five minutes of cooking. Serve and enjoy. (1 protein, 1 vegetable)

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LEMONY CABBAGE SLAW WITH CURRY- HCG approved Ingredients: -4 cups shredded green or white cabbage -1 cup white onion, thinly sliced... -2 tablespoons apple cider vinegar -1 tablespoon lemon juice -1 teaspoon curry powder - teaspoon salt - teaspoon celery seeds -1 tablespoon Stevia or splenda Directions: 1) Mix cabbage and green onion in large bowl 2) Combine vinegar, lemon juice, Stevia, curry powder, salt and celery seeds in small bowl. Pour over cabbage mixture; mix well 3) Refrigerate, covered at least 4 hours or overnight, stirring occasionally Makes 6 servings of 1 vegetable

Chinese Inspired Chicken Salad: Phase 2 and Lifestyle Approved! Ingredients For the Salad:... 3 cups thinly sliced Napa or green cabbage* 1 cup thinly sliced red cabbage* 1 cup shredded carrots 1 cup sugar snap peas, thinly sliced 3 green onions, white and green parts, thinly sliced 3 cups cooked, shredded chicken 1 cup orange segments (use a 12- to 15-ounce can of mandarin oranges in 100% juice, drained well, or supreme an orange, or cut fresh orange segments into chunks) 1 cup fresh cilantro leaves, stems removed, leaves roughly chopped cup slivered or sliced almonds, toasted Optional: Black and/or white sesame seeds for garnish For the Dressing: cup unseasoned rice vinegar 3 tablespoons toasted sesame oil 3 tablespoons coconut aminos** 2 tablespoons avocado oil or extra-virgin olive oil teaspoon ground ginger teaspoon garlic powder Instructions In a large bowl, combine cabbage, carrots, sugar snap peas, green onions, and cooked chicken. Toss well to combine. In a small bowl or jar combine all of the dressing ingredients. Whisk or shake well to combine. Pour over salad just before serving. Gently stir in oranges, cilantro, and toasted almonds. Sprinkle with sesame seeds, if desired. Notes *May substitute one 12-ounce bag of coleslaw mix for the green and red cabbage and add an additional cup of shredded carrots or snow peas to create the same volume. **May substitute 1 tablespoon of low-sodium soy sauce, shoyu, or tamari (gluten-free) mixed with 1 tablespoons water for the coconut aminos

Mini Peanut Butter Protein Bars- For phase 2 and Lifestyle Program. For the protein bars: 2 cups old-fashioned rolled oats (~190 g)... 1 cup crisp rice cereal (20 g) cup vanilla protein powder (70 g) 1/3 cup flax meal (25 g) Pinch of salt 1 cup natural peanut butter (drizzly consistency) (240 g) 1/3 cup honey (105 g) 2 tablespoon virgin coconut oil, melted 1 teaspoon pure vanilla extract For the chocolate drizzle: cup dark chocolate chips 1 teaspoon virgin coconut oil Instructions: Place the oats in a food processor or blender and pulse 10-15 times or until oats are broken down a little. Some of the oats may remain partially whole. In a medium bowl combine the oats, cereal, protein powder, flax, salt, peanut butter, honey, coconut oil, and vanilla. Stir to combine well or mix with hands. The dough should stick together easily. If not, add 1-2 teaspoons of water at a time until dough sticks together. Line an 88-inch pan with parchment paper so that paper overlaps edges. Transfer the dough to the pan. Spread the dough out evenly and with your hands press dough very firmly into the pan. Place the pan in the freezer for at least 30 minutes (this can be done the day before or even a few days before). For the chocolate drizzle: combine the chocolate chips and coconut oil in a small saucepan over low heat. Stir continuously until smooth and drizzly. You may also use a microwave at 50% power for 30-second increments stirring between each increment until smooth and drizzly. After bars have been in the freezer, remove the bars from the pan by grabbing onto the parchment paper flaps, lift out, and place on a cutting board. Drizzle the chocolate evenly over the bars. The chocolate should harden quickly since the bars are cold. With a sharp knife, cut the bars into 24 small bars (6 rows x 4 rows). Serve and enjoy! Store in the fridge in an airtight container for up to 2 weeks or in the freezer for up to 3 months. Nutrition SERVING SIZE: 1 BAR CALORIES: 140 FAT: 9 G CARBOHYDRATES: 17 G FIBER: 2 G PROTEIN: 7 G

Keep your grocery budget in check by selecting produce in season!

Tomato Basil Chicken Recipe: HCG Approved! Ingredients: 3.5 ounces chicken 1 cup chopped tomato ... 1/4 water of no calorie chicken broth 2 tbsp lemon juice 2 tbsp chopped onion 1-2 cloves garlic 3 leaves basil rolled and sliced 1/8 tsp oregano fresh or dried dash of garlic powder dash of onion powder Cayenne to taste Salt and pepper to taste Directions: Lightly brown the chicken in a small sauce saucepan with lemon juice. Add garlic, onion, spices and water/broth. After chicken is cooked add fresh tomatoes and basil. Continue cooking for 5-10 minutes. Salt and pepper to taste, garnish with fresh basil. Makes 1 serving (1 protein, 1 vegetable)

PICO DE GALLO SALSA: Phase 2 and Lifestyle Approve. There is nothing like fresh salsa in the summertime! INGREDIENTS: -4 medium ripe tomatoes, chopped -1/2 cup finely chopped white onion... -1-2 jalapeño or serrano pepper, seeded and finely chopped -1/4 cup finely chopped fresh cilantro leaves, no stems -2 tbsp fresh lime juice kosher salt and pepper, to taste -2 tbsp chopped red bell pepper, (optional) -1 clove garlic, minced (optional) INSTRUCTIONS In a bowl combine all ingredients. Let it marinate in the refrigerator at least an hour for best results. Serving: 1/4 of recipe, Calories: 36 cal, Carbohydrates: 8g, Protein: 1g, Fat: 0.5g

Orange Cabbage Salad with Chicken HCG APPROVED!! Ingredients: 100 grams (3.5 ounces) of chicken... head of any kind of cabbage One orange (3 tablespoons of juice and remaining orange sliced or in segments) 1 tablespoon apple cider vinegar 2 tablespoons lemon juice 1 tablespoon Bragg’s liquid aminos-- or 1 tbsp soy sauce Pinch of fresh or powdered ginger Dash of cayenne (optional) Stevia to taste (optional) Salt and fresh black pepper to taste Directions Marinate strips or chunks of chicken in apple cider vinegar, lemon juice and spices. Cook thoroughly browning slightly. Prepare dressing with 3 tablespoons of orange juice, Bragg’s (or soy sauce), stevia, black pepper, salt and cayenne. You may add extra apple cider vinegar if desired. Shred cabbage into coleslaw consistency and toss lightly with dressing. Allow to marinate for at least 20 minutes or overnight. Top with chicken and orange slices. Makes one serving (1 vegetable, 1 protein, 1 fruit) Phase 2 and Lifestyle modifications: Add a drizzle of olive or sesame oil, top with sliced almonds or sesame seeds

Phase 2 and Lifestyle approved Greek Chicken Kebabs with Tzatziki Sauce Ingredients For the marinade: ... 1/3 cup olive oil or avocado oil 1/4 cup lemon juice 1 tsp. lemon zest 1 Tbsp. apple cider vinegar 2 Tbsp. fresh oregano leaves, chopped (or 2 tsp. dried) 4 garlic cloves, finely minced tsp. sea salt tsp. black pepper tsp. red pepper flakes For the skewers: 1 lbs. chicken breasts (~3-4 breast), cut into 2-inch pieces 1 medium zucchini, sliced inch thick rounds (half moons if large) 1 large sweet bell pepper, cut into 1 to 1 inch squares 1 medium red onion, cut into 1 to 1 inch squares 68 skewers (for wooden skewers soak in water for 30-minutes before assembling kebabs) For the tzatziki sauce: cup grated English cucumber, squeezed to remove water* cup plain Greek yogurt 1 Tbsp. lemon juice 1 Tbsp. olive oil or avocado oil 1 Tbsp. fresh dill (or 1 tsp. dried) 2 garlic cloves, minced tsp. sea salt tsp. black pepper Instructions Prepare the veggies, cube the chicken and make the marinade. Combine all of the marinade ingredients in a mason jar or small bowl. Secure lid and shake mason jar to mix well or if in a bowl, whisk with a fork. Transfer about of the marinade to a glass container or zip-top bag (keeping the remaining 1/4 of the marinade for step 6). Add the chicken to the container or bag turning to coat. Marinate for 4-24 hours. Toss chicken a few times during the marinating time. Place veggies in an airtight container and store in the fridge until ready to assemble the kebabs. To make the tzatziki sauce, combine all of the ingredients in a small bowl. Mix well. Cover and place in the refrigerator until ready to serve. Preheat the grill to 400F. Assemble the kebabs by threading the chicken and veggies onto the skewers alternating between the veggies and chicken as you wish. Discard the marinade used for the chicken. Brush the chicken and veggies with the remaining marinade from step 1. Grill until the chicken is cooked through, about 5-7 minutes on each side or until juices run clear or the internal temperature of chicken reaches 165F. Serve chicken kebabs with Tzatziki. Notes: *place grated cucumber on a double layer of paper towel. Place a double layer of paper towel on top of the cucumber. Press to absorb liquid. Doesn’t need to be completely absorbed just enough so that it’s not extremely watery.

Apple Chicken Salad- HCG approved! Ingredients: 100 grams (3.5 ounces) chicken cooked and diced 1 apple diced... 3 stalks celery diced 3 T. lemon juice 1/8 tsp. cinnamon Dash of nutmeg Dash of cardamom Dash of salt Stevia to taste Wedge of lemon Directions Mix ingredients together; sprinkle with Stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon.