Yes it’s possible to lose 8-10 lbs a month or more with our medical weight loss program.
Our weight loss medications do an excellent job of helping control your appetite and cravings but you still have to eat good food because you do not want to lose too much weight too quickly.
So that is why we constantly update this website with fantastic low calorie recipes for everything from appetizers to desserts. So here are some more low calories recipes for you because you still need to eat even if you aren’t really hungry. Call us to schedule your free weight loss consultation at 215-821-7336.
Crab salad in Zucchini Bowls*
- Ingredients:
- Low fat mayonnaise – 1 quarter cup
- fresh cilantro chopped – 1 tablespoon
- curry powder – 1 teaspoon
- black pepper – 1 quarter teaspoon
- crab meat – 1 pound
- diced green bell pepper – 1 cup
- zucchini sliced lengthwise – 8 of them and carve out the middle
- olive oil – 8 teaspoons
- crushed red pepper flakes – 1/2 teaspoon
- toasted slices of French bread – 4 slices
In a bowl combine your cilantro, curry powder, mayonnaise and black pepper and then add the crabmeat and green bell peppers and mix so that everything is combined nicely. Spoon the mixture into your carved out zucchini halves. In another Bowl combine the olive oil and red pepper flakes. Serve your crab stuffed zucchini and the bread with the olive oil mixture on the side. This makes four servings each having approximately 340 calories.
Seafood Supreme*
- Ingredients:
- Chopped low sodium bacon – 6 slices
- sliced onion – 2 cups
- 2 pounds of haddock cut into two and a half inch pieces
- 3 potatoes – medium sized cut into ¾ inch cubes
- carrots – one and a half cups cut into three quarter inch cubes
- celery seed – 1/2 tsp
- diced green bell pepper – one half cup
- black pepper – 1/2 tsp
- water – 3 cups
- no-salt-added crushed tomatoes – 28 ounces
- chopped fresh parsley – 2 tablespoons
Let’s begin this delicious recipe in a Deep Kettle or Dutch oven and saute the bacon until lightly browned, remove the bacon and set this on the side. In the same Kettle let’s saute the onions until they’re tender. Then add the fish, carrots, potatoes, celery seed, green bell pepper, black pepper and water. Bring this to a simmer then cover until the vegetables are nice and tender, this usually takes about 25 minutes. Then add the tomatoes and let them get warm. Next just spoon onto your serving dishes and then finally garnish with parsley and crumbled bacon bits. This makes 6 servings each having about 370 calories.
Thick and Rich Chowder*
- Ingredients:
- Chopped onion – 2 cups
- olive oil – 2 tablespoons
- sliced mushroom – 1 cup chopped celery – 1 cup
- low sodium chicken broth – 5 cups
- diced potatoes – 4 medium potatoes
- 2 pounds of cod diced into half-inch cubes
- seafood seasoning – 1/8 teaspoon
- black pepper – 1 quarter teaspoon
- all-purpose flour -one quarter cup
- fat-free evaporated milk – 3 cups
First let’s take a large stock pot and heat the oil over medium heat and then saute onions, mushrooms and celery until they’re nice and tender. Add 4 cups of the chicken broth and potatoes and simmer this for about 10 minutes. Next add fish and simmer for another 10 minutes, season to taste with seafood seasoning and black pepper. Then you just mix together the rest of the broth and flour until it’s nice and smooth and stir this into the soup. You should cook this until it’s thickening a bit then remove from the heat and stir in the evaporated milk and then finally served this delicious recipe. This makes approximately 8 servings each having about 385 calories.
- Asian Fish Soup*
- Catfish – 1/2 pound
- water – 2 quarts
- olive oil – 1 teaspoon
- one Bay leaf
- minced garlic – 1 teaspoon
- low-sodium soy sauce – 1 teaspoon
- chopped carrots – 1 cup
- chopped celery – 1 cup
- chopped scallions – 1/4 cup
- chopped fresh parsley – 1/4 cup
- dried oregano – 1 teaspoon
- mustard – 1 teaspoon
- grated Parmesan cheese – 1/4 cup
- diced firm tofu – 8 ounces
- cooked brown rice – 4 cups
This is a great recipe and we are going to start by cutting our fish into thumb size pieces. Next add the fish to the 2 quarts of water and add the olive oil, bay leaf, garlic and soy sauce. Bring this to a boil and then reduce the flame to a low boil. Then add the chopped carrots, celery, scallions and parsley and continue on the low boil until the carrots are soft and then lower the heat to simmer. Add oregano, mustard and cheese. Then cover stirring it occasionally. Let’s just cook until the fish pieces have broken all the poor. Then add the tofu and let this simmer for about another five minutes or so. Be sure to stir this while it is cooking. Remove the Bayleaf and divide the rice among four different bowls and you can just spoon the soup over top of your race. This makes four servings each having about 390 calories.
Stuffed Peppers*
- Ingredients:
- Green peppers – 4
- olive oil – 1 tablespoon
- chopped onion – one cup
- minced garlic – 1/2 teaspoon
- dried oregano – 1 teaspoon
- dried basil – 1 teaspoon
- Julienned carrots – 1/2 cup
- fresh or frozen peas – 1 cup
- diced tomato – one cup
- finely chopped walnuts – 1/3 cup
- Cooked brown rice – 1 1/2 cups
- low-sodium spaghetti sauce – 2 cups
You have to begin by preheating your oven to 350°F, then slice off the tops of the peppers and remove all of the insides of the pepper. Next let the peppers steam for approximately 3-4 minutes. After that sautee your onion and garlic with olive oil for about 1 minute and then mix in the peas, herbs and carrots. Continue with this for 3-5 minutes stirring until the carrots are nice and tender. Then lower the flame and mix in the brown rice, tomatoes and walnut and the 1 cup of tomato sauce. Make sure it’s nice and hot, then stuff the pepper shells with this tasty combination. Spoon out about a half cup of sauce into the bottom of a baking dish. Then put the peppers on the dish and pour the rest of the sauce on the peppers. Then bake this for about 30 minutes. This makes four servings each having about 400 calories.
Stuffed Tomatoes*
- Ingredients:
- 10 very large tomatoes
- cooked brown rice – 2 cups
- chopped onion – one cup
- minced garlic – 1 teaspoon
- fresh dill – 1/4 cup
- chopped fresh parsley – 1/4 cup
- no salt added tomato paste – 1/4 cup
- water – 1/4 cup
- low-fat cheddar cheese – one cup
- olive oil – 1/4 cup
- black pepper – 1/4 teaspoon
First you must slice the tops off of tomatoes and scoop out the centers. Discard the heart center and place in a baking pan. Mix all of the ingredients together and spoon into your tomato cups, replace the tomato tops and pour in as much boiling water as it takes to cover the bottom of the pan. Cover and bake at about 350°F for about 45 minutes and then uncover and bake until they are brown and done. This makes five servings each having about 360 calories.
Vegetable Noodle Bake*
- Ingredients:
- Chopped celery – 1/2 cup
- chopped onion – 1 cup
- chopped red bell pepper – one cup
- olive oil – 2 tablespoons
- cooked whole wheat noodles – 8 ounces
- low-fat Monterey Jack cheese – 1/2 cup
- cooked broccoli florets – one cup
- skim milk – 1/2 cup
- black pepper – 1/8 teaspoon
- bread-crumbs – 1/4 cup
- grated low-fat cheddar cheese – 2 tablespoons
- wheat germ – 1 tablespoon
- unsalted butter melted – 1 tablespoon
Let’s first sauté the chop celery, chopped onion and chopped red bell pepper until they’re tender but not totally brown. Stir in the noodles, broccoli, skim milk, Monterey jack cheese and black pepper. Put this into an un-greased one and a half quart casserole and then bake covered at 350°F for approximately 15 minutes. Then mix together your breadcrumbs, cheddar cheese, wheat germ and butter and sprinkle around the edges of the casserole. Then bake uncovered for about 10 minutes. This makes four servings each having about 400 calories.
Grilled Vegetable Extravaganza*
- Ingredients:
- Red bell peppers – 4
- Japanese eggplants – 8
- Radicchio – 2 heads
- 2 bulbs of fennel
- olive oil – 2 tablespoons
- sliced medium tomatoes – 4 medium sized
- Fresh mozzarella – 8 ounces
- balsamic vinegar – 2 tablespoons
Fire up your grill and place the red bell peppers on there to cook until the skin of the pepper is black and appears blistered. Then take the papers off of the grill and place in a brown paper bag, then roll the paper back up and allowed to sit for about 10 minutes and this should really bring out the great flavors. Split the eggplant, radicchio and fennel in halves and brush the Radicchio and fennel and fleshy part of the eggplant with little bits of the olive oil. Then put the eggplant, Radicchio and fennel on the grill and grill them all until they are cooked. This takes anywhere from 8-10 minutes. While your vegetables are grilling you can peel the peppers. You can run cold water over them and scrape off the blister from the skin. It should come off very easily. Then divide your grilled vegetables on top of four different dishes and add two slices of the fresh tomatoes and cheese and finally drizzle with the vinegar this makes about 4 servings each having 390 calories.
Veggie Rice Dinner*
- Ingredients:
- Cooked brown rice – three quarters cup
- chopped onion – 1 cup
- minced garlic – 1 tsp
- olive oil – 2 tablespoons
- chopped zucchini – 1 cup
- chopped green bell pepper – 1 cup
- dried oregano – 1/2 cup
- black pepper – 1/8 teaspoon
- chopped tomatoes – 1 cup
- drained kidney beans – 16 ounces
- shredded low-fat cheddar cheese – 1/2 cup
Let’s begin this great recipe by first sauteing your chopped onion and minced garlic in oil, next add to the green bell pepper, zucchini and your seasonings. Saute this until everything is nice and crispy and tender. Next add the tomatoes and beans and heat thoroughly. When it’s finished you can serve this over top of the rice and sprinkle over the top with the shredded cheese. This makes about 4 servings, each having approximately 395 calories.
Eggplant Zucchini Casserole*
- Ingredients:
- One medium sized eggplant peeled and sliced 2 cups of sliced zucchini
- low sodium spaghetti sauce – 28 ounces
- chopped celery – 1/2 cup
- chopped green bell pepper – 1/2 cup
- Grated mozzarella cheese – 8 ounces
- whole wheat spaghetti broken into 1-inch pieces – 8 ounces
Let’s start this great recipe by placing a layer of half of the eggplant slices in a greased 9 by 13 inch baking dish then add in layers half of the spaghetti, half of the celery and the green bell pepper. Sprinkle this with half of the cheese and half of your spaghetti sauce and then just repeat all of the layers. Let’s cook this covered at 350 degrees Fahrenheit for about one-and-a-half hours. This makes 6 servings each having about 400 calories.
Asparagus and Shrimp Salad*
- Ingredients:
- Medium shrimp in shells- 12 ounces
- Shredded orange peel- ½ teaspoon
- Orange juice- 2 tablespoons
- Asparagus- 1 lbs
- Oranges- 3
- Olive oil- 1 tablespoon
- White wine vinegar- 1 tablespoon
- Clove garlic- 1
- Fresh tarragon- 1
- Black pepper- ¼ teaspoon
- Salt- ⅛ teaspoon
- Mixed salad greens- 6 cups
- Green onions- ¼ cup
Let’s start this delicious dish by peeling the shrimp as you’re waiting for the 4 cups of water to boil in a large saucepan. After boil add shrimp and let simmer uncovered 1-3 minutes. Drain, rinse in cold water, then drain again. Put shrimp in bowl and add orange peel and the 2 tablespoons of orange juice. Next cook the asparagus in a medium saucepan in boiling water for 4-6 minutes. Rinse in cold water/drain. Peel and cut oranges as you reserve ⅓ cup of juice. To prepare your dressing, in a small bowl mix together the ⅓ cup of orange juice, olive oil, vinegar, garlic, tarragon, pepper, and salt. For the prepared meal, combine shrimp, asparagus, cut oranges, greens, and green onions into a large bowl. Pour dressing gently over top and enjoy!
Grilled Shrimp Salad with Creamy Garlic Dressing*
- Ingredients:
- Shrimp in shells- 1 pound
- Salt- ¼ teaspoon
- Black pepper- ⅛ teaspoon
- Mixed spring salad greens- 6 cups
- Chopped cucumber- 1 cup
- Peeled jicama- ½ cup
- Radishes- 4
- Creamy garlic dressing- 1 recipe
- Goat cheese- 2 ounces
Let’s start off by peeling the shrimp and thread shrimp onto four 12 inch skewers. Top it with a dash of salt and pepper. Next place shrimp skewers on the grill, which should be on medium, uncovered for 6-8 minutes, with only turning once halfway. Mix the cucumbers, jicama, and radishes together with the greens. For your ready to serve look top each salad with a single shrimp skewer as well as sprinkling with goat cheese. Enjoy!
Sesame Scallop Salad*
- Ingredients:
- Sea scallops or large shrimp- 8
- Multi-grained spaghetti- 4 ounces
- Napa cabbage and/or romaine lettuce- 6 cups
- Shredded carrot- 1 cup
- Red onion- ½ cup
- Rice vinegar or white wine vinegar- ¼ cup
- Reduced sodium soy sauce- 2 tablespoons
- Canola oil- 4 teaspoons
- Honey- 1 tablespoon
- Crushed red pepper- ½ teaspoon
- Canola oil- 4 teaspoons
- Sesame seeds- 2 teaspoon
Start this delicious dish by cutting the scallops in half and set aside as you cook the spaghetti as says to do so on packaging. After drain and rinse with cold water, then drain again. Afterwards, in a large bowl, mix the spaghetti, cabbage, carrot, and red onion. To prepare the dressing stir together the vinegar, soy sauce, 4 teaspoons oil, honey, and crushed red pepper. Add 4 teaspoons oil in a large skillet, which should be set on medium. Let scallops or shrimp cook for 3-4 minutes, or until evenly brown. For the final touch place scallops over top of cabbage mixture, add dressing and a few pinches of sesame seeds. Gently toss and enjoy!
I hope you enjoy these recipes and if you need help losing weight call us for your free medical weight loss consultation. Call us at 215-821-7336.
*These recipes are taken from the cookbook 500 400 – Calorie Recipes by Dick Logue. It’s an awesome book for your kitchen.
