Extreme Weight Loss Recipes



Here;s the link to the Extreme Weight Loss Series Recipes.  

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Week 6 meal plan for Wellness

To start this week off, I prepared my shopping list by using ZipList. I was able to take the recipes I wanted to use and add them to a shopping list and then by using the mobile app, breezed thru the grocery store.

I wrote out my meal plan for this week on a dry erase board. (As you scroll through the meal plan if you click on the Food I have included links to the recipes)

Meal Plan written out on dry erase board

Meal Plan written out on dry erase board



This morning, Randy prepared Bacon, Scrambled eggs, Wheat Toast and coffee for breakfast.


Hamburger Patty, Sesame Soy Rice Cracker Mix from Nature Box, Asparagus Spears


Stuffed CabbageSummer Vegetable Salad (for Randy, i made Rice Pilaf by Rice A Roni)


Breakfast: Egg Omelet made with Egg, diced onion and bell pepper and cheese.

Lunch: Leftover Cabbage Roll and Summer Vegetable Salad

Dinner: Roasted Salmon and Tossed Salad


Breakfast: 2 boiled Eggs

Lunch: Leftover Salmon and tossed salad.

Dinner: Bruchetta Chicken, Barilla Plus Angel Hair Pasta and tossed salad with Zesty italian dressing.


Breakfast: boiled egg, Oatmeal

Lunch: Leftover Bruchetta chicken and pasta

Dinner: Meatloaf and roasted vegetables


Breakfast: Boiled Egg, oatmeal

Lunch: Leftover meatloaf and roasted vegetables

Dinner: Chicken Not Pie and tossed salad with balsamic vinegarette dressing


Breakfast: Boiled Egg and oatmeal

Lunch: leftover Chicken No Pie and salad

Dinner: “A Night Out”

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Posted in Meal Prep for the Work Week, Recipes, Weight Loss

Herb Marinated Grilled Chicken Breast

Use fresh dried herbs to create a marinade for grilled chicken.


3 Tablespoons Red Wine Vinegar (or vinegar if your choosing , ie, Balsamic, White Wine)

1 Tablespoon each  Dried Rosemary, Dried Lemon Thyme, Dried Oregano, Dried Green Onion Tops)

1 tsp Garlic Powder

1 tsp Kosher Salt

1 tsp Black Pepper

1 tsp Season Salt

5 Boneless Skinless  Chicken Breast

Place all marinade ingredients in Gallon size Ziploc Bag. Rinse Chicken and place them in ziploc bag.  Seal bag and shake contents to coat all pieces of chicken.  Let marinade a few hours, or you can even freeze this for later use for up to 2 weeks.


Remove the Chicken from bag and Grill.  This is great on charcoal grill.  Or you can ever cook it inside at 350 degrees in a grill pan.  45 minutes or Until chicken is done.


I grow my own herbs and place them in a dehydrator then store for use in small jars.

Dried Herbs

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Wellness Meal Plan week 2

Week Two of wellness meal plan

Day 1:

Breakfast: Egg Muffin

Lunch: Turkey Slices and Egg on Salad with Tomato, Vidalia Onion and Peppercorn Dressing (This is only one of the dressing I like, I am not affiliated with this company.)

Dinner: Left Over Beef Stir Fry

Day 2:

Breakfast: Egg Muffin

Lunch: Italian Turkey Sausage Saute  1/2 Whole Wheat English Muffin

Dinner: Leftover Beef Stirfry

Day 3:

Breakfast: Sausage Muffin

Lunch: Homemade Tuna Salad, Tossed Salad with light dressing, select one that has a low fat content and low sugars.  One of my favorites is this Vidalia Onion and Tomato Dressing (This is only one of the dressing I like, I am not affiliated with this company.)

Vidalia Onion and Tomato Dressing


Dinner: Salad with Turkey luncheon meat, sliced eggs and Vidalia Onion and tomato dressing.

Day 4:

Breakfast: Egg Muffin, 1/2 Whole Wheat English Muffin

Lunch: Turkey luncheon Meat Slices with tossed salad and Vidalia Onion and Tomato dressing.

Dinner: We ate Dinner out and decided to do Mexican.  I chose a chicken Fajita Salad.  It was wonderful.  I didn’t get the taco salad shell that comes with it and opted for no sour cream.

Day 5:

Okay today is a “Cheat Day” You can have at least one cheat day per week.  Just don’t overdo it.

Breakfast: Scrambled Egg, 1/2 Whole Wheat English Muffin

Lunch:  1  Fried Chicken Leg, Potato Salad

Dinner: Grilled Hamburger on Bun with Lettuce tomato Ketchup and Mustard, Potato Salad.

Day 6:

Breakfast: Scrambled Egg, 1 slice Bacon, 1 cup Fruit Smoothie

Lunch: 1 hot dog (no bun), 3 tablespoons of potato salad. (potatoes are not one of the allowed vegetables on this diet, so no more potato salad for me)

Dinner: Honey Glazed Chicken, Tossed Salad with Catalina Dressing, 8 fresh cherries.

Day 7:

Breakfast: 1 Scrambled Egg, 1 1/5 Strip Bacon

Lunch: 1 Hamburger Patty (grilled made from 90% Lean Ground Beef), tossed Salad with Catalina Dressing

Half Hour Chicken Gumbo Ingredients

Dinner: Half Hour Chicken Gumbo Note: In this recipe, I substitute the cooking oil for Coconut Oil and the sausage for a Smoked Turkey Sausage also when chopping the Chicken up try to trim as much of the fat as you can. 1 Serving of this Gumbo is packed with 23 g Protein and 11 g Fat and only a few Carbs.

Half Hour Chicken Gumbo

When preparing your meals try to have 20 g of Protein, no more than 30 Carbs, 10 Fat.

Now as you can see, a couple times this week I ate a few things which were not the best choices.  Mainly the Potato Salad and Hot Dog.  White Potatoes are a big no no. They convert into Sugar once digested.  So try to avoid them.

However, even with a couple slip ups, I did see SUCCESS! I lost 2 more pounds. I even notice a little extra room in my clothes.

That is 5.5 LBS Total.

 See ya next week!


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Posted in Meal Prep for the Work Week

Cilantro grilled shrimp

Sounds good!

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Sauteed Okra Recipe

this sounds very good, will have to try it!


I have noticed that Fired Okrais the most popular Okra Recipe in the US. This sautéed Okra Recipe is a finger licking great alternative to the fried version. I usually land up snacking on it instead of eating it with my meal.

Today when I tested the recipe I modified the method a little and did some addition and deletion to my usual recipe. I know it sounds too mathematical but I think I prefer the newer version where I added ripe cherry tomatoes from my garden and the acidity from the tomatoes balanced the spices better. I also skipped the turmeric powered that I normally use along with the dry coriander powder. So even though the ingredient picture may have these included you can exclude them and it will still taste awesome.

This Image is without tomatoes in the sautéed Okra Recipe. This recipe will work better…

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Roasted Garlic with Smashed Broccoli

In the fall and early spring, we plant a cold weather garden which consists of Broccoli, Onions, Garlic, lettuce, spinach and cabbage. Here’s a recipe I found SkinnyTaste.com to use up some of my broccoli and garlic.  I’m cooking it today using broccoli I bought at the store but my own Garlic and Peppers.  I opted not to top my dish with Cheese but instead cut up some Sweet Yellow Bell Peppers from my garden,.  Click on the recipe name below and it will take you to the full version of this recipe.  This is quick and easy.

Roasted Broccoli with Smashed Garlic
Gina’s Weight Watcher Recipes
Servings: 4 • Serving Size: 1/4th of broccoli
Calories: 126 • Fat: 7.5 g • Protein: 4.3 g • Carb: 13.7 g • Fiber: 5.7 g

  • 1 1/2 lbs broccoli florets, cut long with part of stem
  • 6 cloves garlic, smashed
  • 2 tbsp extra virgin olive oil
  • kosher salt and fresh pepper

Preheat oven to 450°. In a baking dish combine broccoli, olive oil, garlic, salt and pepper. Roast broccoli about 20 minutes, until broccoli is browned and tender.


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