Recipes

Taking ingredients from our Grocery List, along with other healthy choices, we can start to create our own recipes. The goal is to find foods that suit our specific tastes and temptations. We should enjoy these dishes; it shouldn’t feel forced, like our mom making us eat our vegetables as a kid!

Every recipe here has been curated by our professional coaches. Then, ingredients have been swapped, and the recipes have been adjusted to make them as supportive as possible for someone who is trying to control their weight. Do not feel that these recipes are written in stone, however. If there’s an ingredient you can’t find, or the recipe doesn’t look immediately appealing, swap something out, or make an improvement. Sometimes, we only have to change one ingredient to completely change the feel of a recipe!

We aim to add at least one new post to each of our lists WEEKLY, so check back frequently. If you’d like us to review a specific recipe, or if you want to see how we discover new things to add to these lists, consider attending one of our Live Streaming Sessions on Twitch. Click here for the schedule.

We have not been paid in any way to review or encourage any products referenced in these recipes. Do not feel any pressure to purchase ANYTHING you find here, or that we mention in our content. However, if you do decide to use these products for your own weight management, it does support our programs and content when you make a purchase using the links we’ve provided.


“In The Box”

“In the box” is a term we use with our clients. It means that the recipe is maximized for weight loss, and there is very little room for error. The portion sizes are controlled and the cooking is kept to a minimum. These recipes ONLY use fruits, vegetables, and meal replacements to give us the best chance of guaranteeing a weight loss each week. Even if we don’t spend the whole day “In the box”, everyone can benefit from having some snacks or meals made easy. We’ll tag these recipes here.


Main Course

We like to recommend that fruits and vegetables be the focal point of a meal, or at least that they provide a lot of the volume, but know that, for a lot of folks, the meal starts with a protein or a grain. Often, once we pick a protein, like chicken, the vegetables and side dishes can be pretty flexible. We’ll tag our main course recipes here.


Snacks/Sides/Desserts

If a recipe is not a “Main Course”, then it is usually pretty flexible. It could be a snack that we eat in between meals, it could be a side dish that we add to a main course to make the meal feel more substantial, or it could be a little something extra at the end of a meal to act as dessert. We’ll tag all of these recipes here.


Beverages

It’s entirely possible for someone to take in more calories from beverages, than they do from food. Coffee with cream and sugar, soda, juice, and alcohol can be some of the worst offenders. On “Our Grocery List” page, we list beverages that anyone can purchase outright. Here we’ll tag recipes for beverages and cocktails that are a bit more customized.


Condiments

Sauces, spices and salad dressings are simple ways to add variety to our healthy food choices. On “Our Grocery List” page, we list condiments that anyone can purchase outright. Here we’ll tag recipes for condiments that are a bit more customized.


Timing

If a recipe is healthy, we could eat it any time we want. However, certain recipes FEEL like they belong at a certain time of day.

We’ll tag typical breakfast recipes here.

We’ll tag typical lunch/dinner recipes here.


Flavor

If any recipe from our list could be described as having a “sweet” element, we’ll tag it here.

If any recipe from our list could be described as having a “savory” element, we’ll tag it here.


All of this requires practice and experimentation. GET HELP when things aren’t working or questions arise. Don’t put yourself in a position where you are struggling, making mistakes, or losing progress. A 30 minute meeting with a coach, or a once weekly group conversation could save you 3 months worth of weight-loss.