In our medical weight loss program we help you lose 2 – 5 lbs a week with a total program that includes the best diet – weight loss pills and appetite suppressant medications, vitamin B12 injection therapy and a nutrition diet plan made specifically for you.
And with our weight loss program you eat real food so you don’t have to spend tons of money on soups and shakes that taste like chalk.
If you need help with losing weight call us for a Totally Free Medical Weight Loss Consultation at 215-821-7336.
Here are 7 great recipes that are big on portion sizes but small in calories. Each recipe ranges from 300 to 400 calories per serving size.
Hungry Man Sized Breakfast Casserole*
Ingredients:
- 24 ounces of frozen hash browns
- 1 cup of skim milk
- 1 cup a big substitute
- ½ cup of diced onion
- ½ cup of red bell pepper diced
- 4 ounces of diced green chilies
- ¾ cups of swiss cheese grated
- 6 slices of bacon that’s cooked and crumbled
Spray a 9×13” pan with nonstick vegetable oil spray. Add the hashbrowns and cook in 300°F for about 20 minutes. Next mixed all the remaining ingredients and pour over potatoes and cook for 30 minutes. This makes approximately 6 servings each with 414 calories.
Ham and Egg Casserole*
Ingredients:
- 2 tablespoons of unsalted butter melted
- 1 pound of low-fat Monterey Jack cheese shredded
- 2 ½ cups of egg substitute beaten
- 2 tablespoons of all-purpose flour
- 16 ounces of fat-free cottage cheese
- 2 cups of ham that you cut into cubes
- ⅛ teaspoon of Tabasco sauce
- 1 teaspoon of baking powder
- 1 cup of shredded zucchini
- 8 ounces of sliced mushrooms
- 1 cup of chopped red bell pepper
we are going to preheat an oven to 400°F and put butter in a 9 inch pan and melt this in the oven. Next combine all the other ingredients and put them in the pan and bake this at 400°F for approximately 15 minutes and then at 350°F for another 15 to 20 minutes. This makes 6 servings and each with the calorie count of 413 calories.
Asparagus Omelette and Citrus Salad*
omelette ingredients:
- 10 ounces of asparagus
- 1 ½ cups of egg substitute
- ⅓ cup of Parmesan cheese finely grated
- ¼ teaspoon of black pepper
- ¼ cup of scallions thinly sliced
- salad ingredients:
- 6 ounces of mandarin oranges
- 2 grapefruits cut into sections
- 3 cups of bib lettuce
- 6 tablespoons of poppy seed dressing
Steam the asparagus until crisp and tender, approximately 5 minutes and then drain. Whisk the egg substitute, grated Parmesan cheese and black pepper in a large bowl to blend. Spray a skillet with nonstick vegetable oil. Sauté the sliced scallions for 3 minutes or until softened. Add the cooked asparagus and sauté until heated through. Reduce the heat to medium and spread the asparagus mixture in a single layer in the skillet. Next pour the egg mixture over the asparagus and cook until the eggs are softly set tilting the skillet and gently running a rubber spatula around edge to allow uncooked egg to flow underneath, for about 4 minutes. Slide the omelette onto a plate folding it in half, cut the omelette into wedges and serve. While the omelette is cooking combine the Mandarin oranges, grapefruit sections and lettuce in a large bowl and toss lightly with dressing and divide onto salad plates. This makes approximately 3 servings with each having 388 calories.
Spicy Omelette*
Ingredients:
- 1 large potato
- ¾ pound of turkey sausage
- 1 small chopped onion
- 1 teaspoon of chili powder
- ¼ teaspoon of cayenne pepper
- ¾ cup of egg substitute
- 6 whole-wheat 8 inch tortillas
- ½ cup of reduced fat Monterey Jack cheese
- ½ cup of salsa
- Cook the potato in boiling water for about 35 minutes until it’s tender. You can cook the potato in the microwave if you prefer. When cool, peel and cut the potato into cubes. Brown the sausage in a frying pan and add chopped onion, chili powder, and cayenne pepper. Cook this for about 10 minutes. Drain and discard any fat. Add the cubed cooked potato. Beat the egg substitute and add to the pan, stir until the eggs are set. Spoon the mixture into the center of the warm tortillas and then top with the shredded cheese and roll up the tortilla. Then place on a plate and serve with the salsa. This makes 6 servings each with 409 calories.
Breakfast Enchiladas Family-Style*
Ingredients:
- 12 ounces of finely chopped ham
- ½ cup of chopped green onions
- 2 cups of chopped green bell peppers
- 1 cup of chopped onion
- 1 ½ cups of low-fat grated cheddar cheese
- 8 whole-wheat 8 inch true tears
- 1 ½ cups of egg substitute
- 1 tablespoon of all-purpose flour
- ¼ teaspoon of garlic powder
- 1 teaspoon of Tabasco sauce
- 1 avocado
Preheat our oven to 350°F. Mix together the ham, onion, green bell pepper and cheese. Divide the mixture among the tortillas and roll them up. Place the seam side down in a greased 12 x 7 x 2” pan. In a separate bowl beat egg substitute, skim milk, flour, garlic and Tabasco sauce. And pour this over the enchiladas. Place in the refrigerator overnight or for a few hours then cover with foil and bake for 30 minutes. uncover for the last 10 minutes and then top with the slices of avocado to finally serve it. This makes approximately 8 servings each with about 385 calories.
Full Comfy Tummy Breakfast Extravaganza*
Ingredients:
- 1 pound of turkey sausage
- 2 cups of egg substitute
- 10 slices of whole wheat bread cubed
- 3 cups of skim milk
- 1 cup of low-fat shredded cheddar cheese
- 1 cup of chopped onion
- 1 cup of chopped red bell pepper
- 10 ounces of chopped broccoli
- 2 tablespoons of all-purpose flour
- 1 tablespoon of dry mustard
- 2 teaspoons of dried basil
In a large skillet brown the sausage then drain. In a large bowl beat the egg substitute then add the remaining ingredients and mix well. Spoon into a greased 13 x 9” baking pan. Cover and let this refrigerate for 8 hours or so. Then preheat the oven to 350°F and bake this for about 60 – 70 minutes or until it’s cooked all the way through. This makes about 8 servings each with approximately 391 calories.
Morning Sun Veggie Quesadilla*
Ingredients:
- 1 slice of turkey bacon
- ¼ cup of chopped onion
- ½ cup of chopped red bell pepper
- ¼ cup of egg substitute
- 2 tablespoons of black beans
- 1 ounce of fat-free sour cream
- 3 tablespoons of salsa
- 1 whole wheat 6 inch tortilla
- 3/4 ounces of switch cheese
Cook your bacon and then set it aside bring a medium large pan sprayed with nonstick vegetable oil spray to medium heat and add the red bell pepper and onion and cook until it softened, this should should take about 3 minutes or so. Then add the egg substitute and scramble until fully cooked. Transfer the mixture to a bowl and set the pain aside to cool. Add the bacon, beans, 1 tablespoon of sour cream and 1 tablespoon of salsa to the egg scramble bowl and lightly mixed this and set it aside. Clean and dry the pan, spray with nonstick vegetable oil spray and bring to medium-high heat. Place the tortilla flat in the pan and sprinkle evenly with cheddar cheese. Spoon the egg mixture over half of the tortilla and and then fold the other half of Tortilla over top of the eggs. Make sure you press this down evenly with the spatula to seal everything and cook until both sides are crispy. This should be approximately 2 minutes per side. And then you could top this with the remaining salsa and sour cream. This makes one serving with approximately 400 calories.
I hope you and your family enjoy these recipes.
Remember if you need help with your weight loss plan, if you need just a jump start or if you can’t lose weight no matter what you do call us for your Free Weight Loss Consultation at 215-821-7336.
*These recipes are from the book 500 $00 Calorie Recipes by Dick Logue. It is a great book and has lots of really good recipes. You should add it to your cookbook library.
