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Category Archives: Weight Loss Nutrition

Turkey Slider Lettuce Wraps

Posted on September 04, 2020 by

These tasty little burgers make a great appetizer or small plate meal!

Ingredients
1 lb ground turkey
1 tsp lemon zest
1 tsp lime zest
2 cloves garlic, minced
2 green onions, sliced thin
1 Tbls olive oil
1 head Bibb or Butter lettuce
Slivered carrot or herbs for garnish

Directions
1. Mix ground turkey, lemon and lime zest, garlic and onions together.
2. Shape into small 1 ½-2” patties.
3. Heat olive oil in heavy skillet over medium high heat. Place patties in hot oil and cook about 2 minutes or until browned. Flip over and repeat.
4. Serve on lettuce leaves.
5. I generally have small bowls of Sriracha sauce or mustard to add if desired.

Makes 16 sliders

Nutrition Facts:
Calories 60
Total Fat 4g
Total Carbohydrates 1g
Dietary Fiber 0g
Protein 8g

Print Recipe: Turkey Slider Lettuce Wraps

Easy Ranch Chicken Kabobs

Posted on August 28, 2020 by

When you’re looking for a quick and easy weeknight meal!

Ingredients
1 lb chicken tenders (about 8)
1 envelope dry Ranch dressing mix
1 Tbls olive oil
1 Tbls white wine vinegar
8 6” skewers

Directions
1. Pour dressing mix, olive oil & vinegar into a 1 quart resealable bag. Mix together well.
2. Add chicken tenders and seal bag. Shake to coat and refrigerate for 1-2 hours.
3. Thread 2 tenders onto each skewer.
4. Grill over medium heat (turning once) until done.

Makes 4 servings

Nutrition Facts:
Calories 180
Total Fat 6.3g
Total Carbohydrates 1g
Dietary Fiber 0g
Protein 24g

Print Recipe: Easy Ranch Chicken Kabobs

Low Carb Zuppa Toscana

Posted on August 18, 2020 by

Every bit of the flavor & textures without the carbs!

Ingredients
1 lb Italian turkey sausage (I used spicy)
1 medium onion, diced
1 rib celery, sliced
1 small green pepper, diced
3 cloves garlic, minced
16 oz package frozen cauliflower florets (or 1 lb head fresh)
6 cups chicken broth
6 cups kale, torn into bite-sized bits
½ cup half & half
Salt & pepper

Directions
1. Brown ground meat and add onions, celery, garlic & peppers. Saute until veggies are softened.
2. Add cauliflower & chicken broth and bring to boil. Reduce heat and simmer for 15-20 minutes or until cauliflower is tender.
3. Add kale and cook until tender.
4. Stir in half & half.
5. Serve hot!

Makes 4-6 servings

Nutrition Facts: (for 6 servings)
Calories 205
Total Fat 5.5g
Total Carbohydrates 16g
Dietary Fiber 3g
Protein 24g

Print Recipe: Low Carb Zuppa Toscana

Grilled Pesto Shrimp Kabobs

Posted on August 14, 2020 by

Pair shrimp kabobs with a fresh garden salad and a slice of melon!

Ingredients
1 lb jumbo shrimp, peeled and deveined
1 cup fresh basil leaves, chopped
1 clove garlic
¼ cup shredded parmesan cheese
3 Tbls olive oil
Salt & pepper

Directions

  1. Toss basil leaves, garlic, parmesan, olive oil and seasonings together in the bowl of a food processor and pulse until blended smooth.
  2. Combine raw shrimp with pesto and allow to marinate for an hour. (I don’t always have an hour and it still tastes great)
  3. Soak 4 wooden skewers in water for 20-30 minutes. Thread shrimp onto skewers and place on metal outdoor grill pan.
  4. Cook over medium-hot grill until shrimp turn pink. Remove from heat immediately to avoid over-cooking. 6-8 minutes should be enough.
  5. Garnish with fresh basil & extra shredded parmesan if desired.

Makes 4 servings

Nutrition Facts:
Calories         220
Total Fat          13g
Total Carbohydrates  1g
Dietary Fiber       0g
Protein           25g

Print Recipe: Grilled Pesto Shrimp Kabobs

Parmesan Meatloaf Minis

Posted on August 07, 2020 by

All of the flavors of Chicken Parmesan without the carbs!

Ingredients
1 lb ground turkey (or chicken)
1 cup grated Parmesan cheese
3 cloves garlic, minced
½ small onion, minced
1 tsp dried Italian seasoning
2 Tbls fresh basil, chopped
Salt & Pepper to taste
1 egg, beaten
1 cup marinara sauce
½ cup shredded mozzarella cheese for topping

Directions

  1. Preheat oven to 350 degrees F. Line baking sheet with foil.
  2. Mix together ground turkey, Parmesan, garlic, onions, Italian seasoning, basil, salt & pepper and egg.
  3. Divide into 4 equal parts and shape into mini loaves.
  4. Bake for 18-20 minutes or until cooked through.
  5. Remove from oven and spoon 2-3 Tbls of marinara sauce over each loaf and sprinkle with mozzarella cheese.
  6. Return pan to the oven and place under the broiler until cheese is browned & bubbly.

Makes 4 servings

Nutrition Facts:
Calories         305
Total Fat          16g
Total Carbohydrates  11g
Dietary Fiber       2g
Protein           28g

Print Recipe: Parmesan Meatloaf Minis

Tomato & Spinach Frittatas

Posted on July 27, 2020 by

For breakfast, brunch or appetizers!

Ingredients
2 cups baby spinach
1 (15 oz) can diced tomatoes, drained
2 cloves garlic, minced
½ cup shredded cheddar cheese
10 eggs
¼ cup milk
Salt & pepper to taste

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Spray muffin tin with cooking spray.
  2. Divide spinach, tomatoes & cheese in the muffin cups.
  3. Mix eggs, garlic, milk and salt & pepper in large bowl and whisk together.
  4. Pour mixture evenly into each cup.
  5. Bake for 25 minutes.

Makes 12 servings

Nutrition Facts:
Calories         82
Total Fat          5.4g
Total Carbohydrates  2.3g
Dietary Fiber       .6g
Protein           6.4g

Print Recipe: Tomato and Spinach Fritattas

Chicken and Avocado Cups

Posted on July 10, 2020 by

Savory goodness packed in a cup!

Ingredients
6 oz. chicken breast, cooked & chopped
3 oz. cream cheese
4 cherry tomatoes, quartered
1 clove garlic, minced
¼ tsp onion powder
Salt & pepper to taste
Dash of cayenne pepper
2 avocados, halved & pitted
½ cup parmesan cheese 

Directions

  1. Preheat oven to 375 degrees F. Spray small muffin pan or line with paper cups.
  2. Cut & pit avocados. Scoop a bit from the center to enlarge the cup. Add to bowl with remaining ingredients.
  3. Place avocado halves into muffin pan to stabilize.
  4. Mix ingredients together and divide into avocado halves.
  5. Bake until cheese is melted. Approx. 10-12 minutes.

Makes 4 servings

Nutrition Facts:
Calories           372
Total Fat          30g
Total Carbohydrates 14g
Dietary Fiber       8g
Protein           16g

Note: You can substitute the cherry tomatoes with sundried tomato for a little different taste!  Using light or fat-free cream cheese will also reduce the calories and fat in this dish.

Print Recipe: Chicken Avocado Cups

Chicken and Mushroom Skillet

Posted on June 29, 2020 by

Simple flavors that pack a punch!

Ingredients
4 chicken breast halves
Salt & pepper to taste
2 Tbls butter
8 oz fresh mushrooms, sliced thick
1/3 cup dry white wine (or water) 

Directions

  1. Preheat oven to 400 degrees F.
  2. Sprinkle each chicken breast with salt & pepper.
  3. Heat 1 Tbls butter in cast iron (or heavy skillet) over medium-high heat. Cook until browned and turn over.
  4. Add mushrooms and increase heat. Stir until mushrooms start to soften.
  5. Place skillet in preheated oven and bake for 18-20 minutes.
  6. Remove chicken from skillet and set aside. Place skillet back on burner over medium-high heat. Juices will start to crust.
  7. Add wine (or water) to skillet and stir. Allow to reduce and stir in remaining butter.
  8. Stir to coat mushrooms.
  9. Plate chicken and top with mushrooms. Serve with green veggie or salad.

Makes 4 servings

Nutrition Facts: (with wine)
Calories          176
Total Fat           8g
Total Carbohydrates  2g
Dietary Fiber       .5g
Protein           20g

Print Recipe: Chicken and Mushroom Skillet

Cucumber Noodle Salad

Posted on May 06, 2020 by

You’ll want to serve this often – so easy to toss together and it looks like you fussed!

Ingredients
1 English cucumber
1 large carrot
3 Tbls lime juice
1 tsp honey
2 tsp olive oil
2 green onions, sliced
1 clove garlic, minced
¼ tsp red pepper flakes
1 handful fresh cilantro, chopped
1 Tbls peanuts, chopped small

Directions

  1. Mix lime juice, honey, olive oil, green onions, garlic, red pepper flakes & cilantro together in medium bowl.
  2. Spiralize or cut cucumber & carrots. Allow cucumber to sit on paper towel for a few minutes to absorb excess moisture.
  3. Add cucumber & carrot to dressing and toss. Top with chopped peanut & serve!

Note: I used a large spiralizer blade for the cucumbers and a small one for the carrots. Both cucumber and carrots could be cut in rounds or julienne strips.

Makes 2-3 servings

Nutrition Facts:
Calories       125
Total Fat        7g
Total Carbohydrates 16g
Dietary Fiber   3g
Protein        3g

Meal Planning Tips and Menu Ideas

Posted on March 24, 2020 by

Now, more than ever, it’s important to plan your meals and snacks.  If you’re working from home, the kitchen & pantry are just too close for comfort! Really, the last thing you want to get out of your time in quarantine is a larger waistline.

Take the time you’re saving by not commuting and plan your next week or 2 of meals and snacks.  It’s easier than you may think.  Use this handy template or create your own on a whiteboard – whatever works for you!  CFWLS Weekly Meal Planner

Where to start?

  1. Consider how much protein you need for your day.  What is your carbohydrate cap? These are the first 2 things you need to think about.
  2. Make a list of all of the proteins and vegetables in your freezer, refrigerator & pantry. These are things you won’t need to add to your grocery list and a good start for your menu plan.
  3. Find recipes that use the primary ingredients that you have on hand. A great place to start is our Blog page or our Pinterest page. Pick out 4 or 5 to try this week. Most of them are quick & easy and use ingredients that you have on hand or are easy to find. The nutritional information is included but you may need to adjust for serving size if you’re eating less than indicated.
  4. You will want to use the perishables first so look at the proteins & veggies you found in the frig. They will be the key additions to your meals and snacks the early part of your week. I find it easiest to start with dinner (or the main meal of the day) and work from there. Pencil in those meals and you’ve begun!
  5. Fill in the remaining main meals with recipes that contain the items that you found in your freezer and add any missing ingredients to your shopping list.
  6. Breakfasts don’t have to be complicated. Protein shakes, Greek yogurt, cottage cheese and the like can be quick and satisfying options. Stay away from any starchy items in your pantry as they tend to lead you toward a slippery slope when it comes to carbs later in the day. Pencil in your week with healthy options that you have and add any missing things to your list.
  7. I leave lunches until last because it’s a great place to use the leftovers from any previous meals. Figure out what you will have left over and slip it into your lunches for the week.  Keep in mind that the end of the week dinners may slip into next week’s plan.
  8. Snacks will be used to make up the rest of your protein target.  Keep in mind that many of these sources will also have carbohydrates so choose wisely.  Here’s our handy ‘Sack Lunch and Snack Ideas Trifold‘ handout for reference.
  9. Now, before you forget, order those missing items from your local grocery store.  Online shopping has made it easy but keep in mind that the wait time right now is longer than normal. You may need to plan on picking up your items (or having them delivered) will be 2 or 3 days out and some items may be out of stock. (plan for allowances) You can refer to our Low Carb Shopping List for more ideas to keep on hand for next week.

Additional resources:
Low Carb Substitutions for Cooking & Baking
Tips on Cooking and Low-Carb Eating
Baritastic Tips – A Great Tracking Tool!
CFWLS Monthly Menu Planner – for long range planning
Kids lunch and snack handout
Menu planner – 3 weeks – these are done for you but you can switch it up a bit!

Enjoy! This can truly be a fun and rewarding experience and is a great teaching tool for family members. Get the kids involved – they catch on quickly.

Reach out to me with any questions! Dawn@CFWLS.com