It’s summertime and if you still need to lose body fat, pounds and inches here are some fantastic recipes that will help you achieve your weight loss goals.
When are weight loss patients follow our easy plan doing the combination of taking our weight loss pills and appetite suppressant medications along with our weight loss diet nutrition plans that include these delicious recipes the fat just seems to melt away.
In this article I’m going to give you lots of recipes like a low carb and low sugar BBQ sauce recipe (so you can enjoy your barbecue and still lose weight), a low carb low sugar ketchup recipe and even my secret fat burning sauce.
If this is your first time reading my blog and you need help losing weight call me and set up your free weight loss consultation. Call me now at 215-821-7336 and just ask for your free weight loss consultation with Dr. Kenny.
First I’m going to review and give you a list of the best food choices for your carbohydrates, proteins and even your good healthy fats. After that, I will give you a bunch of recipes that are all delicious and all designed to help you lose weight as quickly as possible.
Carbohydrates:
- Arugula
- Artichoke
- Asparagus
- Blackberries
- Blueberries
- Bok choy
- Broccoli
- Brussel sprouts
- Cabbage
- Cauliflower
- Celery
- Chicory greens
- Cranberries
- Cucumbers
- Eggplant
- Garlic
- Green beans
- Jicama
- Kale
- Leeks
- Lemon
- Lettuce
- Line
- Mushrooms
- Okra
- Onions
- Parsley
- Peppers
- Pumpkin
- Radicchio
- Radishes
- Raspberries
- Rhubarb
- Scallions
- snow peas
- spaghetti squash
- Spinach
- Strawberries
- summer squash
- Tomatoes
- Watercress
- Wax beans
- Zucchini
HEALTHY FATS
- Almonds
- Almond butter
- Almond milk, unsweetened
- Almond oil
- Avocado
- Avocado oil
- Beef tallow
- Blue cheese
- Brazil nuts
- Butter- kerrygold
- Cheese: Header, Colby, feta, mozzarella, provolone, ricotta, Swiss and others
- Chia seeds
- Chicken fat
- Coconut
- Coconut cream
- Coconut milk, unsweetened
- Coconut oil
- Cream cheese
- Dark chocolate (80% or higher)
- Fish oil
- Ghee
- Greek yogurt
- Heavy whipping cream
- Lard
- Macadamia nut oil
- Macadamia nuts
- Mayonnaise
- Olive oil
- Pecans
- Pili nuts
- Pistachios
- Sour cream
- Sunflower seeds
- Walnuts
Proteins
- Bacon
- Beef jerky
- Beef ribs
- Beef roast
- Bratwurst
- Chicken
- Duck
- Eggs
- Fish: Bass, carp, flounder, halibut, mackerel, salmon, sardines, trout and tuna.
- Ground beef
- Goose
- Ham
- Hot dogs, Nathan’s brand is the best
- Kielbasa
- Pepperoni
- Pheasant
- Pork chops
- Pork ribs
- Pork rinds
- Pork roast
- Quail
- Salami
- Sausage
- Shellfish: crab meat, mussels, oysters, scallops and shrimp.
- Steak
- Turkey
- Veal
Low Carb Ketchup Recipe
Ingredients:
- one and a half cups of water
- 7 ounces of tomato paste
- 2 tablespoons of apple cider vinegar
- one packet of stevia
- 1 teaspoon of garlic powder
- 1 teaspoon of onion powder
- 1 teaspoon of sea salt
Put all of your ingredients in a nice sized saucepan and bring them to a boil and then reduce the Heat and allow this to simmer for approximately 45 minutes. make sure that you store this in an airtight container and let it chill in your refrigerator. Normally this last in my refrigerator for up to 2 weeks. When you are ready to use it 2 tablespoons equals one serving and each serving has 17 calories, 0.2 grams of fat, one gram of protein and to .7 grams of carbohydrates.
Dr. Kenny’s Favorite Low Carb Barbecue Sauce Recipe
Now that it’s summertime I know everyone will be barbecuing you in their backyard, park or even at a ball game someplace. Personally I totally love barbecues and because I am diabetic and really have to keep track of my sugars and carbohydrates. Because of that I stopped enjoying barbecues. But this is a great barbecue sauce recipe that I found that is really low in sugar and carbohydrates so now I can finally enjoy my barbecue once again.
- Ingredients:
- Two cups of our ketosis ketchup recipe
- 1-2 packets of stevia
- 2 tablespoons of apple cider vinegar
- one and a half teaspoons of liquid smoke
- 1/2 teaspoon of onion powder
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of fresh ground black pepper
- 1/8 teaspoon of sea salt
Now all that you have to do is combine all the ingredients into a large bowl and mix them very well together. Store this in an airtight container and you can keep this in the refrigerator for up to about 2 weeks.
Secret Fat Burning Sauce
Now this is a really great dressing that I put over my meals that are mostly protein. Such as when I am eating a nice big juicy steak. This take itself is a lot of protein but just because something has a lot of protein that doesn’t mean that it’s necessarily going to help with lowering your blood sugar levels and help you burn body fat. So adding this type of dressing that has lots of good healthy fats will definitely help your body into ketosis state.
Ingredients:
- 3 garlic cloves peeled
- 1 Cup of fresh leaf parsley
- one half cup of MCT oil
- 1/2 cup of coconut vinegar
- one-quarter cup fresh cilantro
- 3 quarter teaspoon of red pepper flakes
- 1/2 teaspoon of ground cumin
- 1/2 teaspoon of sea salt
Add your garlic cloves to your food processor and then add the rest of the ingredients and puree until everything is nice and smooth and then pour this into a bowl. After that you want to place a cover on the ball and just let it sit at room temperature for at least 1 hour. This will enable all the flavors to blend together nicely. After that all you have to do is make sure that you store it in an airtight container and keep it refrigerated. Normally I use this up to two weeks while it’s in the refrigerator.
Party in the Park Pasta Low Calorie Recipe*
This fantastic recipe makes 6 servings each having about 312 calories, 13 grams of fat, 11 grams of protein and 30 grams of carbohydrates.
Ingredients:
- One large chicken breast on the bone
- Chicken broth – 1 cup
- Pasta shells – ½ pound
- ½ of a broccoli head – cut into bite-size pieces
- Chopped red onions – ¼ cup
- Light mayonnaise – three-quarter cup
- Light sour cream – 2 tablespoons
- Dijon mustard – 2 tablespoons
- White wine vinegar – 2 teaspoons
- Sugar – 2 teaspoons
- Dried tarragon – ¼ teaspoon
- Salt – ½ teaspoon
- Black pepper – ¼ teaspoon
First you will place your chicken in a deep at least 10 inch skillet and add the broth and 2 cups of water. Bring this to a boil then reduce the heat to low and allow this to simmer turning it over one’s until the chicken is no longer pink near the bone. This normally will take about 20 minutes. Then removed from the skillet and allow the chicken to cool and then remove the skin and the bone. You want to tear the chicken into small pieces and set them aside in a bowl. Next to cook your pasta in a large deep pot in lightly salted boiling water until it’s firm, this normally takes about 12 minutes add your broccoli for the last 7 minutes of the pasta cooking. Your pasta is finished cooking drain it as well as the broccoli and rinse them both under cold running water. Then add this to your chicken and then add the onion. Stir together the mayonnaise, sour cream, mustard, vinegar, sugar, tarragon, salt and black pepper in a small bowl. Mix this into the salad then cover and refrigerated until you’re ready to serve it.
Low Calorie Waldorf Turkey Salad*
This recipe makes enough for 6 people. It has 230 calories, 12 grams of fat, 20 grams of protein and 12 grams of carbohydrates.
Ingredients:
Salad dressing ingredients:
- Light mayonnaise – ½ cup
- Nonfat milk – ¼ cup
- Fresh lemon juice – 2 tablespoons
- Sugar – 1 teaspoon
- Salt – ½ teaspoon
- Lemon pepper – ½ teaspoon
- Salad Ingredients:
- 1.5 pounds of cooked turkey that you’re going to cut into cubes
- One large apple, remove the core and cut it into cubes
- 2 ribs of celery sliced thin
- One head of lettuce, separate the leaves and rinse
- Toasted chopped walnuts – ¼ cup
For your dressing in a small bowl mix together the mayonnaise, lemon juice, milk, sugar, lemon pepper and sugar until a smooth. For your salad in a large bowl combine the turkey, apple and celery then stir in the mayonnaise mixture. Cover and refrigerate this for at least one hour. When you are ready to serve just place it on top of your lettuce leaves and garnish with the walnuts.
Zucchini Stuffed with Curried Turkey Salad Super Low Calorie*
This recipe makes enough for 6 people. Each serving has 200 calories, 11 grams of fat, 17 grams of protein and 11 grams of carbohydrates.
Ingredients:
- Reduced fat mayonnaise dressing – ½ cup
- Olive oil – 1 tablespoon
- Mild curry powder – 1 teaspoon
- ½ of a large Apple – cored and diced
- One large rib celery – diced
- Diced cooked turkey breast – three-quarter pound
- 6 medium sized zucchini, approximately 2 ½ pounds total
- Chopped toasted dry roasted unsalted cashews – 2 tablespoons
Start by whisking together your mayonnaise dressing, oil and curry powder in a bowl. Then mixing your apple, celery and turkey. After that cover this and let it refrigerate for about 30 minutes. Take your zucchini and cut ⅛ to ¼ inch thick length wide slices from each of your zucchini. After that you want to cut the slices into sticks. You can save them and use them as snacks. Use a small spoon and scoop out most of the flesh from your zucchini. Try to make a nice zucchini shell. Don’t throw the flesh of the zucchini away because you can use it for another salad or some other type of meal. Next take a large skillet and fill it till there’s about a ½ inch of water and bring this to a simmer with your zucchini boats, with the cut side down and do this until the zucchinis are firm – tender. This should take about 5 minutes. Then remove the zucchini from the skillet and let it cool down then fill each of your zucchini boats with your turkey salad. Then when you are ready to serve you just top them with your cashews.
Beef Couscous Salad under 300 Calories*
- Ingredients:
- Chicken broth – 1 can
- Water – ¼ cup
- Couscous – 1 box
- Chopped fresh oregano – 1 teaspoon
- Sugar – 1 teaspoon
- Dijon mustard – ½ teaspoon
- Fresh lemon juice – 1 tablespoon
- Red wine vinegar – ¼ cup
- Olive oil – ⅓ cup
- 8 cherry tomatoes sliced into quarters
- 1 medium size cucumber peeled and sliced
- Crumbled Feta cheese – 3 ounces
- 3 scallions – diagonally sliced
- 6 ounces of sliced roast beef, cut into strips
Pour your broth and water into a medium-size saucepan and bring this to a boil. Then remove from the heat and stir in your Couscous. Cover this and let it stand for about 5 minutes. Then mixed together your oregano, sugar, mustard, lemon juice and vinegar in a bowl and then add in the oil until everything is mixed well together. Transfer your Couscous to a large bowl then add the tomatoes, cucumber, faded cheese, scallions and roast beef. Add your dressing and toss everything nicely to mix it together. You can serve this either chilled or at room temperature. Each serving of this delicious recipe has about 280 calories, 13 grams of fat, 10 grams of protein and 32 grams of carbohydrates.
Steak and Roquefort Salad Low Calorie*
This great recipe makes 6 servings each of them having 250 calories, 18 grams of fat, 20 grams of protein and 6 grams of carbohydrates.
Steak Ingredients:
- 1 pound of beef flank steak
- ¼ teaspoon of salt
- ¼ teaspoon of black pepper
- Salad Ingredients:
- Red wine vinegar – 2 tablespoons
- Olive oil – ¼ cup
- Dijon mustard – ½ teaspoon
- Salt – ¼ teaspoon
- Black pepper – ⅛ teaspoon
- One cucumber peeled and chopped
- 1 cup of cherry tomatoes each of them cut in half
- 12 cups of mixed salad greens
- 6 tablespoons of crumbled Roquefort cheese
To make your steak heat up your broiler and then season your state with the salt and pepper. Broil at about 6 inches from the heat for about 6 minutes per side. This should cook it to a medium – rare temperature. You may want to cook your meat a little bit longer. It’s totally up to what you’re liking is. After your steak is cut to let it stand for about 10 minutes. For your salad mix together the oil, mustard, vinegar, salt and pepper into a ball. Combine your cucumber, tomatoes and green in a large bowl. Thinly slice your steak. Arrange the greens on your serving plates and top with the steak and the cheese and pour your dressing over top.
Potato and Sausage Salad*
This recipe makes 6 servings each of them having 200 calories, 5 grams of fat, 18 grams of protein and 25 grams of carbohydrates.
Ingredients:
- Red potatoes – 1.5 pounds
- Chicken broth – ½ cup
- Red wine vinegar – ¼ cup
- Sugar – 2 teaspoons
- Powdered mustard – ½ teaspoon
- Salt – ½ teaspoon
- Black pepper – ¼ teaspoon
- Crushed fennel seeds – ¼ teaspoon
- 1 pound of hot Italian style turkey sausage that you’re going to cut into large bite-size pieces
- 1 large red pepper, remove the core and the seeds and cut this into strips
- One yellow pepper, remove the core and the seeds and cut into strips
- One medium-sized onion, sliced
- 3 cups of escarole cut into bite-size pieces
Cook your potatoes in a large saucepan of lightly salted boiling water until they are tender. This normally takes about 20 minutes. While your potatoes are cooking mixed together your chicken broth, vinegar, salt, mustard, pepper and fennel seeds into a small saucepan. Heat these to a simmer and keep them warm. Add your sausage to a large skillet and cook over medium – high heat just until the sausage begins to brown. This takes about 7 minutes. Next add the sweet peppers and onion. Reduce the heat to medium – low and cook until the vegetables are tender and the sausage is cooked all the way through. This takes about 9 minutes. After that drain the potatoes and cut them in half were in quarters. Place them in a large bowl and add your broth mixture and the sausage mixture and toss everything until everything is mixed together well. Then add your escarole and toss once again. This taste the best when it is served warm.
Sean’s Barley and Ham Salad*
This is a great recipe that my friend Sean makes all of the time.
This recipe makes enough to serve 6 hungry people. Each serving has 330 calories, 5 grams of fat, 17 grams of protein and 61 grams of carbohydrates.
- Ingredients:
- Olive oil – 1 tablespoon
- Chopped red onion – 1 medium-sized onion
- One red pepper with the core and seeds removed, cut this into strips
- Quick cooking barley – 1 cup
- Vegetable broth – 1 ½ cups
- Dried marjoram– ¾ teaspoon
- Dried thyme – ½ teaspoon
- Frozen baby lima beans – 1 ½ cups
- baby carrots – 2 cups sliced lengthwise in half
- Sliced white mushrooms – 2 cups
- Chopped mixed dried fruit – 1 cup
- Salt – ½ teaspoon
- Apple juice – ½ cup
- Red wine vinegar – 3 tablespoons
- Honey – 1 tablespoon
- Liquid hot pepper sauce – ¼ teaspoon
- Cooked ham cut into strips – ½ pound
- Assorted mixed salad greens – for serving
Start by heating the oil in a medium-sized saucepan over medium heat and add the onion and cook until it softened. This takes about 5 minutes. Then add the red pepper, barley, broth, marjoram, thyme, lima beans, carrots and mushrooms. Bring this to a boil over medium heat. Then reduce the heat to low and cover the sauce pan and allow this to simmer for about 10 minutes or until the carrots and peppers are crisp and tender. Then remove the sauce pan from the heat. Stir in your dried fruit and salt and let this sit covered for about 10 minutes. After that spoon everything into a large bowl. Cover this and place in your refrigerator for at least 2 hours. Mixed together your apple juice, honey, vinegar and hot pepper sauce in a small bowl and add to the barley mixture. Make sure you mix everything together nicely. Then stir in the ham. Finally serve your salad over top of your salad greens.
Pasta Salad with Ham and Cheese*
This yummy recipe makes 8 servings each having 330 calories, 5 grams of fat, 18 grams of protein and 55 grams of carbohydrates.
Ingredients:
- Cooked Medium-size pasta shells – 1 pound
- Cherry tomatoes – 1 cup sliced in half
- One small red pepper with the core and seeds removed, cut into strips
- One small green pepper with core and seeds removed, cut into strips
- Shredded peeled carrots – 1 cup
- Fat-free mayonnaise – ¾ cup
- Fresh lemon juice – 3 tablespoons
- Dijon mustard – 2 tablespoons
- 3 tablespoons of water
- Sugar – 1 teaspoon
- Salt – 1 teaspoon
- Celery seeds – ¼ teaspoon
- Black pepper – ¼ teaspoon
- Smoked ham cut into strips – ½ pound
- Reduced fat Jarisberg cheese – ¼ pound
Start by cooking your pasta. Make it al dente, which means it is firm but not too firm and not too soft. Mixed together your pasta, tomatoes, sweet peppers and carrots in a bowl.
Then mix together your mayonnaise, lemon juice, mustard, water, sugar, salt, celery seeds and pepper in a bowl. Take your pasta mixture and mix in the ham and all of the mayonnaise except ⅓ cup. Refrigerate, covered for the night. You should let this chill for at least 4 hours. You can make this two days ahead of time if you need to. When you are ready to serve just mix in the rest of the dressing.
So there you have it, my favorite choices for carbohydrates, proteins and healthy fats that will help you lose weight as quickly and safely as possible and even some of my most favorite recipes. I hope you enjoy them as much as I do. And if you or someone you know needs help achieving your weight loss goals please call me at 215-821-7336 and set up your free weight loss consultation.
