Weight Loss Recipes

Since the beginning of the year I've been on a low carb diet, I've lost about 10 pounds so far. I thought it would be a good idea to share some low carb recipes I've found that I enjoy. Feel free to share recipes that are low carb, low fat, low calorie or just healthy in general. Of course not many recipes will meet all of those criteria at the same time!


Here is something we tried last night for the first time and has filed a major gap in my meal enjoyment on a low carb diet: BREAD. I love bread and that's the one thing I really miss on low carb. This is amazing, delicious and I'll eat it even if I were not on a diet.


Nearly No Carb Keto Bread

Ingredients

· 8 ounces cream cheese
· 2 cups mozzarella cheese grated
· 3 large eggs
· 1/4 cup parmesan cheese grated
· 1 cup pork rinds crushed
· 1 tablespoon baking powder
· herbs and spices to taste (Optional)


Instructions

1. Preheat oven to 375°F. Line baking sheet (I used a 12 x 17 pan) with parchment paper.

2. Place cream cheese and mozzarella cheese in large microwaveable bowl.

3. Microwave cheese on high power for one minute, stir, then microwave for another minute and stir again. The cheese should be fully melted.

4. Add egg, parmesan, pork rinds, and baking powder. Stir until all ingredients have been incorporated.

5. Spread mixture onto parchment paper lined pan. Bake at 375°F for 15-20 or until lightly brown on top.

6. Allow pan to cool on rack for 15 minutes, then remove bread from pan and cool directly on rack.

7. Slice into 12 equal sized pieces. Can be eaten plain or used to make sandwiches.

Amount Per Serving (1 slice)
Calories 166 Calories from Fat 117
Total Fat 13g
Saturated Fat 7g
Cholesterol 86mg
Sodium 294mg
Potassium 158mg
Total Carbohydrates 1g
Dietary Fiber 0g
Sugars 0g
Protein 9g

Here is another we really like, much more than I would have ever imagined. This is another I would eat even when not dieting.



Roasted Cauliflower (or "Cauliflower Steaks")

· 1 large cauliflower, cut into 2 steaks about 3/4-inch thick
· 2 tablespoons unfiltered extra virgin olive oil
· 1/4 teaspoon granulated garlic
· kosher salt
· freshly ground black pepper

Instructions

1. Move oven rack to the top position in the oven. Preheat oven to 450°. Line baking tray with nonstick aluminum foil.
2. Season cauliflower with granulated garlic, salt and freshly ground black pepper. Drizzle with olive oil. Roast 17-20 minutes per side until golden brown and fork tender.
3. Serve immediately.




We like to eat the above with steamed broccoli and the following sauce:


Easy Red-Wine Vinaigrette

Ingredients

· 1/3 cup red-wine vinegar
· 1-1/2 tablespoons Dijon mustard
· 1 small clove garlic, minced
· 3/4 teaspoon kosher salt
· 1/2 teaspoon ground pepper
· 1/2 cup extra-virgin olive oil


Directions

1. Whisk vinegar, mustard, garlic, salt and pepper in a medium bowl.
2. Whisk in oil in a slow steady stream until emulsified.


Tip: Cover and refrigerate for up to 3 days; bring to room temperature just before serving.

Ok here is one more that may sound weird but is also very good. In fact I think I may make this tonight, if I have enough mozzarella cheese in the fridge.



Chicken Crust Pizza

Ingredients

Crust

· 1 pound ground chicken
· 1/3 cup mozzarella shredded
· 1/3 cup parmesan cheese shredded
· 1 teaspoon Italian seasonings basil, oregano, rosemary, and thyme
· 1 large egg
· salt and ground black pepper to taste

Toppings

· 1/2 cup Pizza sauce
· 1 cup Mozzarella cheese
· 1/2 cup bacon bits
· Pepperonni

Instructions
1. Preheat oven to 400°F. Line pizza pan with parchment paper.
2. Combine the crust ingredients in a large mixing bowl. Then form into a ball.
3. Place meat ball on parchment paper lined pizza pan. Cover with another sheet of parchment paper and roll out into a large circle. Remove top parchment paper. If some of the crust is on the top paper after removing, simply scrape it off with a rubber spatula and add it back to the crust.
4. Bake meat crust in 400°F oven for 20-25 minutes or until top is browned.
5. Remove crust from oven and flip crust over on pan then remove parchment paper from top.
6. Spread about 1/2 cup of sauce on top of the pizza crust, then sprinkle 1/2 cup of cheese over it. Sprinkle on bacon and pepperoni. Sprinkle the remaining 1/2 mozzarella cheese on top.
7. Return pizza to 400°F oven and bake for about 10 minutes. Cut into 8 slices and serve.


Amount Per Serving (1 slice)
Calories 290 Calories from Fat 189
Total Fat 21g
Saturated Fat 10g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 99mg
Sodium 597mg
Potassium 193mg
Total Carbohydrates 4g
Dietary Fiber 1g
Sugars 1g
Protein 23g

I was thinking the same thing! We need a recipe thread.

This is a protein cookie I made up after looking at tons of other recipes. My wife and I LOVE THEM.
All portions are to taste of course, but this is a good starting point. Mainly get the consistency right, to the point you can scoop out with a spatula and it sticks is about right. They should stay in roughly the same shape as you put them on the cookie sheet.

UPDATE: I now add unsweetened applesauce. I forget the jar size, but it’s large. I use half the jar, or the whole thing and leave out the syrup. Adds to the spice cake type flavor. No butter now, and nutmeg instead of pumpkin pie spice.
Updated to what makes 14-18 cookies.

EAT THESE HOT! Best right out of the oven. If not, store sealed up. This is oatmeal after all, so it will dry out. I heat up one of the large ones for 1:10 in the microwave, 2 for 1:40. No good cold!


OATMEAL PROTEIN COOKIE
3 cup old fashioned oatmeal (these are the full size ones)...the big round container, not instant packets
3 cups cut/quick oatmeal (the cut up smaller kind)...the big round container, not instant packets
1 stick of low cal butter/margarine, preferably olive oil based
Half bottle of Walden Farms Pancake Syrup...this stuff is awesome, zero calories and not expensive. There are other brand as well, but I like this one.
1 can of raw pumpkin...don't let that bother you, this ends up tasting like spice cake, not pumpkin pie. Use raw mashed sweet potato if you prefe
1/3 to 1/2 large jar unsweetened apple sauce, as needed to make mixture more fluid, easy to stir
4 tsp pumpkin pie spice nutmeg
8 tbs ground cinnamon
3 scoops of whey protein, cinnamon swirl flavor or vanilla. Good stuff to have around for a drink or recipes. HUGE bottle, pretty cheap. Find at Amazon or Walmart for $16. LINK TO AMAZON
Add other stuff per your own taste, but I use:
~half bag butterscotch cookie chips...works better with this than chocolate chips IMO
2/3 cut diced dates
2 cups cranberries or blueberries...get real, not dried...I pref blueberries
flaxseed meal...for a little more fiber

Mix the dry stuff first, then add the pumpkin etc.
Add more syrup or even some olive oil or applesauce if it's too dry to mix, add more protein or oatmeal if it's too thin. Sticky, but not hard.

Put clumps, I make them large, about the size of the palm of your hand and drop onto (sprayed with oil) cookie sheet. This makes about 10-12 depending on how big you make them.
If the consistency is right, they will not spread but will keep the shape when you put them on the sheet.
350° for 15 minutes.

Consider this more of a breakfast replacement. 1 holds me over until I eat a late lunch after a workout. Fine for snacks, but it's FILLING. If done right, this is almost bread or cake like rather than traditional cookie.

Stats: Compare this to one of those $2 protein cookies!

Calories: 241...that's light for a breakfast
Total fat: 5.9g
....Sat. fat= 1.9g
Sodium: 100 mg
Total Carbs: 35.5g
...Fiber: 3.6g
...Sugar: 18.7g
Protein: 11.8g

Pizza.

Egg Beaters, egg whites carton.
Pizza or marinara sauce, your choice
Kraft fat free mozarella
Kraft fat free cheddar
Pepperoni slices

In a pizza pan, with raised sides, or even a large cast iron skillet...line with single sheet of aluminum foil, spay with oil.
Pour a thin layer of Egg Beaters, about 1/8”.
Carefully put in oven. Maybe even pour it in with the pan already on the rack.
Bake in oven at 350 until it’s cooked through and take it out.
spread thin layer of pizza sauce with the back of a spoon.
Spread a layer of the mozarella, then pepperoni, then a little cheddar.
Bake again at 350 until cheese is melted. The fat free doesn’t melt quite the same since it’s dry, just watch until the cheese and pepperoni start to brown slightly.

Cut it up and eat. Tastes like a frozen thin crust pizza. My kids couldn’t tell the difference.

Quick and easy lunch, not exactly a recipe, but a time saver.

Minute Rice precooked cups
Looks like this
Can of tuna in water...Bumblebee is my preference, better to go with a good brand IMO
Half can of Rotel
Splash of apple cider vinegar...optional
Pepper to taste
Sometimes I’ll throw in 1-2 tbs of alfredo sauce if we have a jar, but no more.

Stir up, heat and there you go in barely 2 minutes. Not a goumet meal, but a lot of good stuff quick and easy. A bit high on salt if anything, but not bad and good protein from the tuna.

Someone mentioned oven roasted cauliflower on Moses' weight loss thread and we've been doing it a lot since (similar to F4UDash4's recipe), along with roasted broccoli which is just fantastic!

Informative thread, will take notes.

Works with brussel sprouts too. Cut in half, coat in olive oil, Mrs Dash garlic.

For bread, there’s also Ezekiel bread. It has to stay frozen, so look in the fridge of the organic/diet food aisle. It does not taste like regular bread, its very grainy and dry, but it is pretty good.

Brussels sprouts...and cabbage too!...



^ Recycled pic.

Tonight's dinner as it was going into oven (thinking about this thread: Brussels sprouts, red onion, broccoli and carrots)...



EDIT: Slight cheat...dumped onto a very small flat bed of pasta and pesto. Also, I eat dishes like this with chopsticks always, it's fun and slows me down.

Looks good and I like to prep for the week like that.

Yup, we try to do something like this every Sunday, for the week (I usually prep while she cooks).



My limit of whole wheat pasta is how much I can reasonably lay flat on the dish (versus an entire large bowl like I use to do), then I add a mountain of veggies on top.

My simple recipe:


Burn more calories than I consume on a daily basis.

Which is much easier to do when you consume less calories and not empty calories.

That's true! I don't think I would feel like running 10 times around the track just so I can burn off the calories from a Quarter Pounder with cheese.

Exactly.

I can see the SIMHQ cookbook title now.



Just don't end up like Ernest and Ethel!
He gave her a dutch oven

Now that's what I call a troubled marriage. lol

^ Lol on Ernest and Ethel (I think).

++++++++++

One more thought, before I put the camera away...

I don't really enjoy eating some of the veggies in my above pics when prepared other ways (some are...ok, others not) but oven roasting can make even disgusting Brussels sprouts taste awesome!

Cooked spinach...man that stuff is just nasty. Yet spinach is considered natural Viagra (as are some other food items) so I had to find a way to consume it (preventative measure at this point ).

Breakfast this morning (2 eggs for her, 3 for me, also with avocado slices and black coffee)...



Ah...juicy yokes even make raw spinach palatable! Spinach also works well in salads instead of lettuce, as long as you have a butt load of [healthy] ingredients. I can't do most restaurant salads, way too plain and boring.

Also, don't forget while you're going low carb, to watch that cholesterol...

It must be hard to limit butter when you live in the South. It seems almost every Southern dish uses a a stick or two of butter.

That reminds me, I really miss my crawfish etouffee!! I should book at trip to Louisiana.

There’s olive oil butter, or just substitute with actual olive oil.
Calories aren’t bad. Just consume the right kinds, know what you need for your goals and know what you’re actually taking in.
I’ve logged everything I’ve eaten for 150+ days...it may surprise you how it breaks down and how many hidden calories are blowing your diet out.
The ability to go back and analyze your trends is extremely helpful.

Funny guy. Just wait, you'll be 50 very soon!! LOL

I love Mexican food so low carb Mexican is a favorite:


Low Carb Mexican Chicken Tortilla Soup

Ingredients:

· 1 tablespoon olive oil
· 1 white onion, diced
· 1 green pepper, diced
· 1 red pepper, diced
· fine sea salt and pepper (to taste)
· 2 cloves garlic, minced
· 1/2 teaspoon paprika
· 1 teaspoon cumin
· 1/2 teaspoon chili powder
· 2 cups crushed tomatoes
· 4 cups chicken broth
· 3 cups shredded chicken
· 2 avocados, sliced, for topping
· 1/4 cup fresh chopped cilantro

Directions:

1. Add olive oil to stockpot over medium heat. Add the onions and peppers and season liberally with salt and pepper.
2. Sauté the mixture for 3 or 4 minutes until the onion is translucent.
3. Add garlic, paprika, cumin, chili powder, and sauté for 2 or 3 more minutes.
4. Add crushed tomatoes and chicken broth and bring to a boil.
5. Turn down to a simmer and cook for 20 minutes.
6. Add the chicken and simmer for 15 more minutes.
7. Adjust the seasonings to taste and serve into bowls. Top with cilantro and avocado and enjoy.

Don't remind me. I'm only 5 years away from that milestone!

This is great:

Low Carb Mexican Chicken Chili


Ingredients

· 1 medium onion, chopped
· 1 tablespoon olive oil
· 1 garlic clove, minced
· 2 chicken breast, grilled / shredded
· 2 cups chicken broth
· 1 teaspoon ground cumin
· 1 teaspoon dried oregano
· 1 teaspoon cayenne pepper
· 1 can great northern beans, drained, divided
· 1 can pinto beans, drained
· 1 cup shredded Mexican blend cheese
· 1 chopped jalapeno pepper (optional)
· Cilantro, for garnish

Instructions

1. Add olive oil to a dutch oven or large pot. Heat on medium heat, add onions. Cook for 3-5 minutes until slightly softened, stirring occasionally.
2. Add garlic, sauté for one minute.
3. Add chicken, chicken broth, cumin, oregano and cayenne. Reduce heat to low and allow to simmer.
4. Using a food processor or a potato masher, mash one half of great northern beans until it resembles a chunky paste. Add the paste and remaining two cans of beans to the pot.
5. Partially cover and allow to simmer for 10 minutes, stirring occasionally. The bean paste will help
6. Top with cheese, jalapenos and cilantro as desired.

Adding another cookie contribution to this thread...

Healthy Peanut Butter Cookies

- 2 eggs
- 1/2 cup brown sugar
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 1 teaspoon vanilla extract
- 1 cup natural peanut butter
- 1 cup old-fashion oats (gluten-free if preferred)

1. Heat oven to 350°. Line a cookie sheet with parchment paper, set aside.

2. In a large bowl, whisk eggs and brown sugar together until smooth. Sprinkle the baking soda and salt evenly over the top of the mixture, and stir until combined. Add in the vanilla and peanut butter, and stir until combined and smooth. Stir in the oats until combined.

3. Use a large cookie scoop (approx. 3 tablespoons) to scoop the dough onto your prepared baking sheet. Use your fingers (slightly wet so as not to stick) or a spatula to slightly flatten the tops of the dough balls, and sprinkle with a pinch of flaked salt if desired.

4. Bake for 10 minutes. Then remove form oven, and let the cookies cool on the baking sheet itself.

5. Serve warm. Or store in a sealed container for up to 3 days, or freeze for up to 3 months.

Makes 8 (we ate 2 and gave 4 away)...

Updated the cookies, will post a new dinner later.

I've been calling this the
Hakuna Frittata!

Never made a "real" frittata, so don't kill me if I don't do this right, but it's really good. I love omelettes. This is an easier way to feed multiple people without making individual omelettes.
Fast and easy to make and without any real measuring.
Feeds 4. Or 2 really hungry.

Ingredients:
13" cast iron skillet, 12" would work fine too.
Egg Beaters...either 1 large carton or 2 of the regular size
Shredded cheese, I'll post stats using just a regular mexican blend, but fat free or low fat would be even better. I use a regular size bag, around 8 oz.
Lettuce/spinach spring mix. More than you think, I assume I'm using about 4 oz, call it 3 handfuls?
Uncured turkey bacon. Either bake it in the oven or get the pre-cooked kind. Cut up into bite sized pieces, I left 4 whole to put on top.
Can of Rotel tomatoes/peppers, drained
Course ground pepper, to taste
Optional: red taco sauce (seriously)

If using cast iron, oil it up.
Heat up oven, with skillet, to 350­­°. I want the skillet hot, so I'll leave it in there until it's over 300­° or more.
When they're ready, I pull the skillet out, or do this while on the rack pulled out:
(don't forget the oil if using cast iron, better late than never!)
Pour in half of the regular size carton of egg beaters, or 1/4 if using the large on. We're already cooking.
Let it cook a minute first, then start spreading around the rotel, evenly around the eggs.
Spread the lettuce/spinach around
About half the cheese for the next layer
Sprinkle around the turkey bacon bits
Fill in with the rest of the Egg Beaters
Pepper to taste
The last of the cheese on top, most will sink some
If you kept some strip bacon, put it on top

It's already cooking, but close it up for about 25-30 minutes to cook through.
When it's got 5-10 more minutes, I slide it out to circle some red taco sauce on top. Works well with the Rotel and a little spiciness is a good thing here.
When done, let it rest 5-10 minutes. It will deflate a bit and solidify inside.
It's even better the next day, be sure to refrigerate of course.

STATS:
(For 1 of 4 servings)
CALORIES: 411
Total Fat: 19.3g
-sat fat: 10.7g
Cholesterol: 75.6mg
Sodium: 1308mg...this can be lowered*
Carbs: 8.1g
-Fiber: .9g
-Sugars: 1.9g
Protein: 45.5g

*The salt is on the high side but can be dealt with. It can be lowered by using Rotel with "no salt added" or just going with diced tomatoes. Pick a cheese, or use less of it, with lower salt than the fiesta blend. Shop the turkey bacon, this is done uncured, but it's the ready made kind just for convenience. In this case, I just used what was handy.

Hi Guys Just my 2 cents:

The food looks great and I will try the Egg Pizza one., but what worked for me is a Low Sodium. High Veg's Diet with fresh fruit at each meal ( they act as brushes in the artery ) Its Heart Healthy an its 0 to low Cholesterol It does include Chicken but skinless and Baked or Grilled. Turkey on Occasion along with nuts and Fish. Bread.

Fifty is easy. Just pretend that you are 40. My trouble is that 60 comes at the end of this year and I don't think I can pretend to be 40 anymore.

Seriously, though. Very little red meat, lots of grilled chicken and lean pork. Fruits and veggies, lots of them. I still weigh what I did at 25.

I pretend, but since I am poor, the girls just don't get it.

Sounds about right to me! Salt is a big deal with me, I put on water weight fairly easily if I spike it. Staying around 1500mg, usually closer to 900mg, keeps me stable. I was glad when I got off of my diuretic, I don’t want to go back. LOL
I don’t eat a LOT of fruit due to the sugar, but I do have a med. size bananna almost daily. Hard to resist those Clementine oranges too!
Fish 3-4 times a week, at some time or another, has been a goal. It doesn’t have to be the expensive fillets, but I do want the healthier ones like salmon, tuna etc. with the omega 3’s etc.
I’ll post another recipe we’ve liked that has helped.

I took pics of breakfast this morning to show what I do when I'm crunched for time, very simple and quick...

Spinach wrap (we buy local and they're fantastic).
Half slice of Muenster cheese, cut in half (two quarters).
3 whipped eggs.
Raw spinach.
Black pepper and a light spread of strawberry preserves to hold wrap together.
Add banana and black coffee.

Tip: Microwave cheese on wrap for a few seconds to soften cheese, the hot scrambled eggs on top will finish melting it.

Half for me, the other wrapped to go (Mrs. will eat it at her desk)...








There's carbs in the wrap (but also fiber and protein) but it's probably a lot healthier than what I ate in my 30's when crunched for time...

- Two Brown Sugar Cinnamon Pop-Tarts.
- Toaster Strudel (with icing packet).
...both with a large glass of milk.

I've tried to work in fish as much as possible, but since fillets of the right fish are pricey, I often go to (a good) canned tuna to handle the job.
These have been really good and can be even better the next day. I usually make 4-5 large potatoes, but my wife and daughter just eat a half at a time due to the size.
Basically twice baked potatoes. It does not smell or taste fishy.

Tuna Taters
The full recipe:
Wash down the spuds, dry
Rub down with olive oil, cover in coarse sea salt.
--this is to dry out the skin, if salt conscious like I am, most of the salt comes off in the process or you can brush off when they come out of the oven
No wrapping in foil, no poking holes etc. This makes the skin really good to eat.
Put on a rack on a cookie sheet so heat can get all around. Flip about 30 min in.
Bake at 425° for an hour 10 min.

Cut in half, score each around in a circle to help in scooping out the the inside without breaking it. Scoop them out, put that in a bowl.
In the bowl, mix 3-4 5oz cans of a good tuna. I like Bumblebee solid in water. Costs a bit more, but a lot less than buying fillets and it's identifiable as actual fish. LOL
Fat free or low fat grated cheese of your choice, about 6oz or a small bag.
4 tbs olive oil
Season with garlic powder and course ground pepper
A couple of teaspoons of Liquid Smoke, or a few tbs of worcestershire.
Chives, fresh cut or dried
Might want a splash of almond milk or whatever you prefer if it seems too dry, but prob not necessary.

Mix it all up. It doesn't need to be the consistency of mashed potatoes, but close.
Fill the skins with the mixture, it will be piled high.
A little more of the cheese on top.

Bake again, 350­°, I usually let it go about 25 min to get hot all the way through again.
The next day I'll usually heat in the microwave, but give it a few minutes in the oven.
Don't burn yourself! The skin is the best part, eat the whole thing.

The stats: (with regular grated cheese IIRC, so it could be better with the fat free or low fat)

436 cal, entire potato, half for half obviously
Total Fat: 13.5g
--sat fat: 3.8g
Cholesterol: 54.2mg
Sodium: 329mg (if you wipe off the salt from the initial baking)
Carbs: 23g
--Fiber: 2.2g
--Sugars: 1.5g
Protein: 26.8g

Alternatively:
A couple of times I've added some thick sliced deli roast beef on each half. Kind of a steak and potatoes taste without springing for steak. Leave out some of the tuna for space.

As a much easier alternative, but less presentable:
Skip the scooping and mixing, just bake the potatoes as described. Good for prepping at the first of the week by just baking a whole mess of spuds. I usually make a couple extra when doing the full recipe above, just for me to eat later in the week. When time to eat, throw it all in the bowl at once, cut it up, mix and heat it up. Makes for a good lunch without any real time involved.

Bump

Looking back at my pics, I've improved some. Today there's avocado slices and pomegranate seeds on my egg and spinach wraps, plus I fine cut the spinach with kitchen food scissors. I still make those at least three mornings a week.

alongside walking, jogging i recoment to cut bread and any other wheat stuff like biscuit, in only one month i reduced 2 sizes of pants and reduced my beer belly.

Live and work with me. You'll soon be asking how to gain weight. Or you'll admit it comes down to genetics. Or a combination of both.

Not a good mindset you have there Zamzow, that you can out run or out exercise a poor diet or that you can't override genetic inclinations.

Genetics might determine frame size and the tendency for some to either be noticeably slender or stocky (curvy for females), but a proper more natural diet along with daily physical activity (intentional or incidental) play the most important role in determining size and overall health. And time. Whatever you do, you have to give it lots of time.

We might all come in slightly different shapes and sizes, but a little education and self-discipline will get you where you need to be. And I find that the more education you have on living a healthy lifestyle, the less self-discipline you need, because one doesn't have to live on 'rabbit food' or be a 'gym rat' to make slow steady progress and maintain it.

How about the 1950’s Mad Men diet? Cigarettes and Martinis every day.