River Valley Weight Loss - Reduction Phase Recipes

SWL Recipes
The Reduction Phase includes two meals: lunch and dinner.
Each meal consists of 4 oz of proteins, 4 oz of vegetables, and 4 oz of fruits - with an optional

side salad. You can also snack on free vegetables or additional lean protein, as needed.
Here is a list of recipes to help you successfully follow these guidelines.
EGGS
Egg Muffin Cups
12 Servings (protein)
Ingredients
1 cup red pepper, diced

1 cup green pepper, diced
1 cup yellow onion, diced
2 cloves garlic, minced
salt and pepper to taste
8 large eggs or (1 cup egg whites)
1/4 cup nutritional yeast (optional - for a cheese taste)
hot sauce for drizzling on top (optional)
Directions
1) Preheat oven to 350 degrees and spray a standard 12-slot muffin tin with Pam's Cooking
Spray. Set aside.
2) Heat a large non-stick skillet over medium heat.
3) Once hot, add 1/4 cup of water with red pepper, green pepper, onion and/or other free
vegetables on hand.
4) Cook for 5-7 mins, or until vegetables are tender and in the last 30 seconds, add in minced
garlic.
5) Season with salt and remove from heat.
6) Crack eggs/egg whites into a large measuring cup and whisk until smooth. Stir in the cooked
vegetables and nutritional yeast (optional).
7) Pour the egg and vegetable mixture evenly into the prepared muffin tin and bake for 15-30
mins, or until the tops are firm and eggs are cooked.
8) Cool slightly and serve with hot sauce if desired.
*Store in an airtight container in the fridge for 4-5 days or in the freezer for 3-4 months.
*To reheat, wrap in a paper towel and microwave for 30-60 seconds until warm or place in the
oven at 350 degrees for 5-10 mins.
Egg Shakshuka
Ingredients
1 large yellow onion, chopped

2 green peppers, chopped
2 garlic cloves, chopped
1 tsp ground coriander
1 tsp sweet paprika
1/2 tsp ground cumin
Pinch red pepper flakes optional
Salt and pepper
6 medium tomatoes, chopped (about 6 cups chopped tomatoes)
½ cup tomato sauce
6 large eggs
1/4 tsp fresh parsley, finely chopped
1/4 tsp fresh mint leaves, finely chopped
Directions
1) Heat a medium size pan over medium-high heat. Add onions, green peppers, garlic, spices, a
pinch salt and pepper. Cook, stirring occasionally, until the vegetables have softened, about 5
mins.
2) Add in the tomatoes and tomato sauce. Cover and let simmer for about 15 mins. Uncover
and cook a bit longer to allow the mixture to reduce and thicken. Taste and adjust the seasoning
to your liking.
3) Using a wooden spoon, make 6 indentations, or "wells," in the tomato mixture (make sure the
indentations are spaced out). Gently crack an egg into each indention.
4) Reduce heat, cover, and cook on low until the egg whites are set.
5) Serve as a protein snack or add a vegetable that counts and approved fruit to make into a
meal.
CHICKEN
Mustard Lime Chicken Salad
Ingredients
8 oz chicken
dash of garlic powder
2 tbs lime juice
1.5 tbs of mustard
2 tsp Italian seasoning
4 cloves of garlic
2-4 cups mixed greens
Honey Dijon Dressing, optional (Walden Farms brand is approved)
Directions
1) Dry chicken and season with salt, pepper, and garlic to taste.
2) Grill chicken or cook in a hot pan over medium-high heat.
3) Add lime juice, mustard, Italian seasoning, and garlic into the blender and blend until smooth.
4) Use half of the sauce to brush onto both sides of the chicken while cooking.
5) When chicken is fully cooked, let it rest for 5 mins before slicing.
6) Place chicken over mixed greens and drizzle with some of the remaining blended sauce.
7) Serve alongside your choice of approved vegetable and fruit sides with dressing, if desired.
Chicken Stew
4 servings (protein, vegetable)
Ingredients
2 yellow onions, minced

1/4 tsp dried thyme
2 tsp coconut flour (optional, but will help create a thicker stew)
6 cups chicken stock
16 oz chicken breast (bone-in, skin removed)
4 cups butternut squash, cut into 1/2-inch cubes
1 cup kale, cut into bite-size pieces
1/4 cup parsley, chopped
Directions
1) Preheat oven to 300ºF.

2) In an oven-safe pot, cook onions until soft, about 5 mins. Stir in garlic and cook until fragrant,
about 30 seconds. Stir in thyme and coconut flour (if desired).
3) Whisk in chicken stock, scraping the bottom of the pot to release any browned bits.
4) Add chicken breasts and squash to the pot and bring to a simmer. Cover and place in the
oven for 1.25 hrs.
5) Bring a medium pot of water to a boil. Add kale and boil for 7 mins. Drain.
6) Remove the pot from the oven and spoon out the chicken with a slotted spoon. Shred
chicken using two forks and place back into the pot.
7) Stir in the kale, cover and let stand for 5 minutes. Garnish with parsley and season to taste
with salt and pepper.
Chicken Asparagus Bake
Ingredients
8 oz chicken breast, cubed

2 cup of asparagus, stalk ends chopped and discarded
1 cup unsalted chicken broth or water
4 tbs onion, diced
Dash of paprika
Salt and pepper to taste (Himalayan Pink Salt recommended)
Directions
1) Place chicken, asparagus, water (or broth), and spices into a small baking dish.
2) Bake at 375 degrees for 30 mins or until the chicken is fully cooked.
3) Serve warm with a side of approved fruit.
Chinese Chicken Salad
2 Servings (protein, vegetable)
Ingredients
8 oz chicken breast
1/2 a lemon
1 cup chopped broccoli (fresh or frozen)
1 cup sliced purple cabbage
3 tbs Bragg’s liquid aminos (soy sauce substitute)
1 tbs apple cider vinegar
1 clove garlic, chopped
Dash of fresh grated or ground ginger
1 tbs green onion, chopped
Pinch of red pepper flakes
Stevia and salt and pepper to taste (*Himalayan Pink Salt recommended)
Directions
1) Marinade chicken in lemon juice, Bragg's liquid aminos, apple cider vinegar, and fresh garlic
for 30 minutes.
2) Heat a pan over medium-high heat and once hot, add in the chicken and marinade.
3) Cook for about 4 minutes or half way cooked then flip over the chicken
4) Stir in chopped broccoli and cabbage and add ginger, salt, and pepper to taste.
5) Once the chicken is all the way cooked through and the cabbage has softened, add green
onion, red pepper flakes, and additional Braggs liquid aminos to taste.
6) This is best served hot or cold with a side of your choice of approved fruit.
Chicken, Tomato, Basil "Pasta"
Ingredients
8 oz chicken or turkey breast, cubed (Organic Free Range recommended)

1 cup cherry tomatoes, halved
1/2 cup chicken broth or water (no or low sodium broth recommended)
2 tbs lemon juice
2 tbs onions, diced
1 garlic cloves, minced
1/4 tsp oregano, fresh or dried
Dash of garlic powder
1 tsp basil, minced
1/2 tsp cayenne pepper (optional)
1-2 tbs nutritional yeast (optional: for a cheese flavor)
8 oz hearts of palm "pasta" or spiralized zucchini .
Directions
1) Lightly brown chicken breast (or turkey breast) in a small saucepan with lemon juice.
2) Add onion, garlic, oregano, garlic powder, and broth (or water) to the pan.
3) After chicken is fully cooked, add fresh tomatoes, basil, and cayenne pepper (optional) and
salt and pepper to taste. Cook for an additional 5-10 mins.
4) Prepare hearts of palm pasta according to package directions (or substitute with spiralized
zucchini or other vegetable of choice).
5) Serve chicken mixture over pasta substitute topped with nutritional yeast if desired, and a
side of approved fruit.
Chicken Pesto
1 serving (protein, vegetable)

Ingredients
4 oz chicken breast
1 cup spinach, packed
1/4 cup low or no sodium chicken broth
1 tsp lemon Juice
1 tsp Bragg's Liquid Aminos
7 leaves basil, minced
2 cloves garlic
1/4 tsp garlic powder
Salt and pepper to taste
Directions
1) In a small saucepan, cook chicken with 1/4 cup chicken broth until liquid is absorbed and
chicken is lightly brown.
2) Set chicken aside and deglaze pan with remaining 1/4 cup chicken broth.
3) Add spinach and fresh basil to the pan and cook for 1 min and remove from heat.
4) Puree spinach with garlic, lemon juice, Bragg’s Liquid Aminos and spices.
5) Add sauce to chicken, simmer 1-2 mins and serve with your choice of approved fruit.
*Pesto sauce can also be made by itself and added to vegetables or other protein options.
Chicken and Mushroom Skillet
Ingredients
16 oz boneless skinless chicken breasts
1/4 cup arrowroot powder (to thicken the sauce)
tbs ghee, divided
1/4 cup shallots, finely chopped
12 oz mushrooms, sliced
1/3 cup apple cider vinegar
3/4 cup chicken broth (no or low-sodium)
2 tbs fresh parsley, chopped
mashed cauliflower (recipe in library)
Directions
1) Preheat the oven to 200°F.

2) Slice chicken breasts in half horizontally to make 4 cutlets. Dredge in arrowroot powder and
set aside.
3) Coat a large pan with Pam Cooking Spray and set over medium-high heat. Cook chicken until
slightly golden on both sides, about 3-4 mins per side. Set aside.
4) In the same pan add ghee, garlic, and shallots. Cook for 2 mins then add mushrooms, salt,
and pepper to taste. Cook until golden, about 5 mins, then add apple cider vinegar, chicken
broth, and parsley. Bring to a light boil.
5) Return chicken to the pan with the mushrooms. Reduce heat to low, cover, and simmer in the
sauce for 4-5 mins.
6) To serve, spoon mushrooms and sauce over chicken with a side of mashed cauliflower and
approved fruit.
Chicken, Apples, And Kale
1 serving (protein, vegetable, fruit)
Ingredients
4 oz Chicken Breast
Pam Cooking Spray
1 medium apple, diced
2 cups kale, washed and shredded
2 cloves fresh garlic, minced
Juice of 1/2 lemon
1 tbs Braggs Liquid Aminos
Directions
1) Season chicken breast with salt and pepper and grill (or pan fry) with Pam spray.
2) Spray a medium sized pot with Pam Cooking Spray and cook minced garlic over
medium-high heat, until softened.
3) Mix in the apples and stir often for 2-3 mins.
4) Add kale, lemon juice, and Bragg's Liquid Aminos to the pan and cook for a few mins until the
kale is slightly wilted.
5) Plate chicken and kale mixture together and salt and pepper to taste.
Tomato Soup With Chicken And Veggies
4-6 servings (protein, vegetable)
Ingredients
1 lb ground chicken
1 small yellow onion, chopped
1 tbs italian seasoning
1 tsp fennel seeds
4 cups low or no sodium chicken stock
14 oz can crushed tomatoes
2 tbs tomato paste
1 tsp salt
1 bunch kale, stems removed, roughly chopped
1 small head cauliflower, cut into florets
2 small zucchinis, sliced
1 cup plant-based milk
6-8 fresh basil leaves, ribboned
1/4 tsp red pepper flakes (optional)
Directions
1) Spray Pam Cooking Spray into a large soup pot over medium-high heat.
2) Add chicken, onions, garlic, italian seasoning and fennel seeds to the pot and cook until the
meat is browned and onions are soft and translucent, about 5 minutes. Drain off any excessive
fat.
3) Add chicken stock, crushed tomatoes and tomato paste. Stir until tomato paste is fully
incorporated. Bring to a boil, season with salt then simmer for 15 mins.
4) Add kale, cauliflower, zucchini and dairy-free milk. Simmer for 10 mins or until cauliflower is
tender.
5) Garnish with fresh basil and red pepper flakes, if desired and your choice of approved fruit
side.
Chicken Salad with Celery Sticks
2 Servings (protein, fruit)
Ingredients
8 oz chicken breast
2 stalks celery, chopped into 1-inch pieces
1 medium apple, diced
1/4 cup dairy-free plain yogurt (or 1/4 cup avocado)
2 Tbs lemon juice
2 tsp apple cider vinegar
1 tbs water
1/2 tsp poultry seasoning
2 tbs red onion, chopped
2 tbs green onion, chopped
Directions
1) Cook chicken in a pan with a little water or low-sodium chicken broth until fully cooked
through. Set aside to cool, about 5 mins.
2) In a bowl mix yogurt, apples, water, lemon juice, apple cider vinegar, poultry seasoning, red,
and green onions.
3) Shred or chop chicken into small pieces and add to bowl mixture.
4) Salt and pepper to taste and chill in the fridge for 10-15 mins. Serve with celery sticks and
your choice of approved vegetable side.
Chicken Clementine Salad
2 servings (protein, fruit)
Ingredients
8 oz chicken breast
1 tbs lemon juice
4 cups of arugula
1 cup of fruit (ex. clementines, oranges, or fresh berries)
2 tbs red onion, chopped
1-2 tbs low-sugar, low-fat dressing (ex. Bolthouse Farms or Walden Farms dressings)
Directions
1) Cook chicken with a little lemon juice and water in a pan over medium-high heat until fully
cooked.
2) Wash and prepare the greens in a bowl topped with fruit, red onions, and dressing.
3) Serve arugula salad on a plate with 4 oz of chicken and your choice of vegetable that counts.
Breaded Chicken and Green Beans
Ingredients
1 Ib chicken breasts
1 Ib fresh green beans, washed and ends trimmed
Juice of 2 lemons
1/4 cup Bragg's Liquid Aminos
8 melba crackers, crushed or blended
1 tbs onion powder
1 tbs garlic powder
1 tsp thyme
Pinch of fresh or dried rosemary
Walden Farms Honey Dijon Dressing (optional)
Directions
1) Preheat the oven to 350 degrees and mix crushed melba crackers with dried spices.
2) Combine Bragg's liquid aminos with lemon juice and brush onto (or dip in) chicken; then coat
chicken in herb mixture.
3) Place prepared chicken on a baking sheet with fresh green beans. and salt and pepper to
taste.
4) Bake in the oven for about 20 mins or until chicken is completely cooked through and not pink
in the middle.
5) Serve on a plate with dressing on the side and a serving of approved fruit.
Jambalaya
Ingredients
1 lb chicken or turkey sausage, thinly sliced

2 large bell peppers, diced
1/2 large onion, diced
1/2 cup celery, diced
1 lb large raw shrimp, peeled and deveined (thawed if frozen)
2 cups cauliflower rice, fresh or frozen
1 14 oz can diced tomatoes, drained
1/3 cup low or no sodium chicken broth
1-2 tbs cajun seasoning
Salt to taste
Optional garnish:
green onions, chopped (optional)
Fresh parsley, chopped (optional)
Directions
1) In a large pot simmer 1/4 cup of water with bell peppers, onions, and celery. Cook for 5-8
mins, stirring often, until vegetables are soft.
2) Add sliced sausage and cook for 5 mins or until browned.
3) Make a well in the center and add the minced garlic. Let sizzle for 30 seconds, until fragrant,
then stir in with everything else.
4) Add cauliflower rice, diced tomatoes, chicken broth, and cajun seasoning. Stir together, then
add the shrimp. Increase heat to high to bring to a simmer, then continue to simmer uncovered,
stirring occasionally until the cauliflower is tender, shrimp is cooked through, and liquid is
reduced about 5-7 mins.
5) Season with salt to taste and garnish with green onions and parsley, if desired. Serve with
your choice of approved fruit.
TURKEY
Turkey And Zucchini Skillet
Ingredients
1 lb lean ground turkey or beef

1 tsp salt
1/2 tsp black pepper
1/2 tsp chili powder
1/2 tsp dried oregano
1/4 tsp paprika
1 tsp garlic, minced
Vegetables:
2 medium zucchini, cubed

1 bell pepper, any color, cut into 3/4 inch pieces (close to same size as zucchini)
1/2 an onion, cut into 3/4 inch pieces (close to same size as zucchini)
1/2 tsp salt
1/2 tbsp onion powder
1/2 tsp dried basil
1/4 tsp paprika
1/2 cup water
2 tbs tomato paste
5 oz fresh baby spinach
Directions
1) Add ground turkey to a large skillet over medium-high heat, stirring occasionally, until
browned.
2) Stir in salt, pepper, chili powder, oregano, paprika, and garlic. Cook for 1 min until garlic is a
golden color. Remove turkey and garlic from pan and set aside.
3) Reduce heat to medium. Add 1/4 cup water, zucchini, onion, bell peppers, and all spices and
seasonings. Stir occasionally, until onion is translucent and vegetables are tender, about 5-10
mins.
4) Return the cooked ground turkey and garlic to the pan. Add 1/2 cup of water, tomato paste,
and fresh spinach. Stir. Cover and simmer for 5-10 mins or until spinach is wilted. Serve with
your choice of approved fruit side.
Gourmet Turkey Burger

4 servings (protein, vegetable, fruit)
Ingredients
1 Ib lean ground turkey

1 cup mushrooms, finely diced
1 bell pepper, finely diced
1/2 large onion, finely diced
Optional Toppings: fried egg, lettuce, sliced tomatoes, red onion, jalapeno slices
Directions
1) Bring 1/4 cup of water to a light boil in a medium size pan. Add mushrooms, stirring often,
until browned, about 10 mins.
2) Add bell peppers and onions to the pan. Cook for 5 minutes stirring occasionally.
3) Remove vegetables from heat and set aside until they’re cool enough to handle (about 5
minutes).
4) In a mixing bowl, combine the sautéed vegetables with the ground turkey, salt, and pepper.
Mix gently until evenly distributed.
5) Divide the mixture into 6 equal portions and form into patties.
6) Cook or grill turkey burgers until completely cooked through and no longer pink in the middle.
7) Build your burger with optional toppings including a fried egg and serve with your choice of
approved fruit.
Turkey Meat Loaf
Ingredients
16 oz lean ground turkey

1/2 green pepper, chopped
1/2 onion, chopped
1/2 cup mushrooms, fresh sliced
1/4 cup tomato paste
1/4 cup celery, chopped
2 large eggs
1 tbs italian seasoning
2 tbs worcestershire sauce
1/2 cup crushed melba toast
1/2 cup sugar-free ketchup (optional)
fresh parsley for garnish
4 oz mashed cauliflower or rutabaga (recipes provided)
Directions
1) Preheat the oven to 350 degrees.
2) Mix everything but the ketchup and ground turkey together in a large bowl.
3) Add ground turkey until fully incorporated. Do not over-mix.
4) Transfer mixture to a loaf pan and spread out evenly.
5) Bake in the oven for 30 mins. Spread ketchup on top of it (optional) and return to the oven for
20-30 mins or until the internal temperature reaches 160 degrees.
6) Take out of the oven and let it rest for 10 mins. Garnish with chopped parsley and cut into
1-inch thick slices.
7) Salt and pepper to taste and serve with mashed cauliflower or rutabaga, if desired, and your
choice of approved fruit side.
Italian Turkey Sausage With Onions And Peppers
Ingredients
1 Ib Italian turkey sausage links

2 large bell peppers, thinly sliced in strips
1/2 cup onion, thinly sliced in strips
1/2 cup tomato sauce
1 tsp italian seasoning
Directions
1) Slice sausages and cook in a large skillet over medium heat with 1/4 cup water until browned
on both sides, about 8-10 mins. Remove sausage from the pan.
2) Cook the vegetables with garlic until softened (about 10 mins). Add the sausage back to the
pan to reheat.
3) Pour tomato sauce, italian seasoning, and salt and pepper to taste into the pan and cook on
medium heat for an additional 5 mins.
4) Serve immediately with your choice of approved vegetable and fruit side.
SEAFOOD
Stir-Fried Shrimp
1 serving (protein)
Ingredients
1 large cucumber, sliced into ½ in pieces

10 large shrimp
1 tsp ginger, grated
1 tbs lemon juice
Directions
1) Saute the cucumber and ginger in a pan with lemon juice for 1 min.
2) Add shrimp and cook over medium heat until shrimp is fully cooked through. .
3) Enjoy with your choice of vegetable that counts and an approved fruit side.
Baked Haddock With Asparagus
1 Serving (protein, vegetable)
Ingredients
4-6 oz haddock
6 large asparagus spears (or 12 small ones)
1/2 tsp garlic, minced
1 tbs mixed fresh herbs, chopped (dill, parsley, thyme)
1 tbs lemon juice
Directions
1) Heat oven to 400 F. Wash asparagus and cut off the tough, woody ends.
2) Place fish in the center of a large piece of foil and arrange asparagus spears in a single layer
alongside it.
3) Sprinkle with garlic, mixed herbs, salt, and pepper and top with lemon juice.
4) Wrap in foil making sure it's well-sealed and place in a baking dish.
5) Bake for 20 mins or until fish is cooked through and flakes easily when poked with a fork.
6) Serve immediately with your desired choice of approved fruit.
Pan-Seared Shrimp And Vegetables

Ingredients
1 lb large shrimp raw, deveined with tail off

1 tbs parsley, finely chopped (for garnish)
marinade:
3 tbs lime juice
1 tsp salt
2 tsp black pepper
1 tbs chili seasoning
1 tsp paprika
1/2 tsp cumin
vegetables:
1 small purple onion, diced
1 large zucchini halved and sliced
1 large yellow squash, halved and sliced
1 large red bell pepper, cubed
Directions
1) Pat shrimp dry and place into a large bowl. Combine all marinade ingredients and mix into
shrimp. Set aside.
2) Prepare and chop all vegetables to be similar in size. Set aside.
3) Heat a large non-stick pan, over medium/high heat, cook all vegetables together until tender
and golden in color. Set aside in a bowl.
4) In the same pan, sauté the marinated shrimp in a little water for about 6-8 mins, flipping
halfway through cooking until fully cooked.
5) Return the cooked vegetables to the pan and cook with the shrimp for an additional 1-2 mins.
6) Serve with fresh chopped parsley for garnish and approved fruit side.
Tilapia with Arugula, Tomatoes, and Capers
Ingredients
8 oz Tilapia fish or other approved white fish (wild caught recommended)

1/2 cup cherry tomatoes
4 cups of arugula (or fresh spinach)
1 tbs lemon juice
1 clove garlic, minced
1/4 tsp red pepper flakes (optional)
Sauce Ingredients:
1 tbs capers, rinsed and drained (or diced olives)
1 tbs ghee (optional)
Directions
1) Bring 1/4 cup water to a boil in a medium saucepan. Add tomatoes, minced garlic, and
red-pepper flakes and stir.
2) Place tilapia in the pan on top of the tomatoes and season with salt and pepper.
3) Cover and cook for about 3 mins then add arugula to the pan.
4) Continue cooking for 2 more mins or until the fish is done and flakes easily with a fork..
5) With a slotted spoon, transfer tilapia and vegetables to a serving dish and reserve liquid in
the pan.
6) Turn off the heat and add lemon juice, ghee (optional) and capers to the pan, stirring often
until ghee is completely melted.
7) Drizzle sauce over the fish and vegetables and serve with your choice of approved fruit.
Crab Bisque
Ingredients
1 cup tomatoes, chopped

2 cups vegetable broth or water (low or no sodium recommended)
1 tbs onion, minced
1 garlic clove, minced
1 tsp Old Bay seasoning
1/2 tsp smoked paprika
1 bay leaf
Cayenne pepper to taste
1 tsp fresh parsley, finely chopped (optional)
Directions
1) Puree tomatoes and broth in a food processor or blender. Set Aside.

2) In a large saucepan, cook the onion over medium-low heat for 15 mins.
3) Increase temperature to medium and add garlic. Cook for an additional minute.
4) Pour liquid mixture in saucepan and season with Old Bay seasoning, paprika, bay leaf,
cayenne pepper, salt, and pepper.
5) Cook over medium heat until simmering and thickened slightly, approximately 30 mins to 1
hour.
6) Add crab meat and parsley, if desired. Serve warm with your choice of approved vegetable
and fruit side.
Scallops in a Turkey Bacon Lemon Sauce
Ingredients
5 strips turkey bacon, uncooked and chopped

16 oz scallops
salt and pepper
4 tbs ghee, divided
3 tbs juice, freshly squeezed
2 tbs chicken broth
2 tbs lemon juice
Directions
1) Spray pan with Pam Cooking Spray and cook chopped bacon in a skillet over medium-high
heat until crispy and set aside.
2) Dry scallops with paper towels. Season with salt and pepper.
3) Heat the skillet until hot, add 2 tbs ghee and garlic. Cook for 1 min then add scallops. Sear on
high heat for 3-4 mins on each side. Set aside.
4) Add 3 tbs lemon juice and chicken broth. Scrape the bottom of the pan.
5) Remove from heat, add 2 tbs ghee to create a creamy sauce. Add chopped turkey bacon and
seared scallops.
6) Top with chopped parsley and salt and pepper to taste. Serve with your desired vegetable
that counts and approved fruit side.
Pan Seared Red Snapper in a Lemon Pepper Sauce
Ingredients
4 oz red snapper
1/4 cup vegetable broth or water
half a lemon
2 tbs caper brine (or pickle juice)
Dash of garlic powder
Dash of onion powder
Dash of paprika
Dash of cayenne pepper (optional)
4 oz fresh asparagus, stalk ends chopped off and discarded
Directions
1) Bring 1-inch of water in a large saucepan to a boil with a collapsible steamer inside.
2) Lay asparagus in the steamer, cover, and steam until crisp-tender, about 4-5 mins. Set aside.
3) Season fish with dry spices and bring water (or broth) to a light boil with lemon juice and
caper brine (or pickle juice) in a medium sized pan.
4) Cook fish in liquid over medium-high heat for 5 mins before carefully flipping and cooking an
additional 2-3 mins until done.
5) Plate steamed asparagus and red snapper together and top with sauce from the pan.
6) Serve with your choice of approved fruit and enjoy!
Ceviche with Melba Toast
1 serving (protein, fruit)
Ingredients
4-6 oz cooked white fish or shrimp, cooked and chilled

3 tbsp. lemon or lime juice
1/2 cup tomatoes, diced
1/2 cup cucumber, diced
1 tbs onions, diced
1 tsp cilantro, chopped
Dash of hot sauce
1 serving Melba Toast
1/2 small avocado, mashed (optional for your fruit portion)
Directions
1) Mixed fish or shrimp with lemon, onion, garlic, and chopped cilantro.
2) Stir in diced tomatoes and a dash of hot sauce. Salt and pepper to taste.
3) Chill and marinate in the refrigerator until ready.
4) Serve with melba toast and mashed avocado alongside your choice of approved vegetable
side.
Citrus Tilapia
1 Serving (protein)
Ingredients
4 (6-ounce) tilapia filets

Pam Cooking Spray
1/2 cup orange juice (about 1 orange)
3 tbs lime juice
1 tbs xylitol (or 15 drops liquid stevia)
2 tsp Bragg's Liquid Aminos
1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp red pepper flakes
Directions
1) Preheat the broiler.

2) Place fish in a shallow roasting pan and spray with Pam Cooking Spray.
3) Combine orange juice, lime juice, garlic, xylitol (or stevia), Bragg's Liquid Aminos, and
seasonings. Pour over fish.
4) Broil in the oven for 15 mins or until the fish flakes apart easily with a fork. Serve with your
choice of approved vegetable and fruit.
BEEF
Beef and Cabbage Soup
Ingredients
1 lb lean ground Beef

1 yellow onion, chopped
2 celery stalks, chopped
1 parsnip - chopped
1 green bell pepper, seeded and chopped
1 tbs spicy brown mustard
1 tbs dried italian seasoning
1 tsp smoked paprika
32 oz beef broth (low or no sodium recommended)
28 oz fire-roasted crushed tomatoes
2 sprigs fresh thyme, chopped
4 cups roughly chopped green cabbage
1 10-12 ounce bag frozen riced cauliflower
Directions
1) In a large pot, brown ground beef until cooked through and set aside.
2) Over medium-high heat, add 1/4 cup of water, onion, celery, parsnip, and green pepper and
cook until tender.
3) Add garlic and sauté 1 min then return ground beef to the pot and add brown mustard, Italian
seasoning, and smoked paprika.
4) Mix in beef broth, crushed tomatoes, and thyme and bring to a low boil.
5) Pour in cabbage and cauliflower rice then reduce heat to medium, covering the pot if desired.
6) Cook until the cabbage is soft, about 20 mins. *If it's extra thick, add a cup of water or broth to
thin it out.
7) Season with salt and pepper to taste and serve in a bowl with your choice of approved fruit
on the side.
Stuffed Bell Peppers
Ingredients
6 large bell peppers

1 pound lean ground beef (or ground chicken or turkey)
1 medium onion, chopped
1 medium zucchini, chopped
8 oz package baby bella mushrooms, chopped
1/2 tsp dried basil
1/2 tsp dried parsley
1/4 tsp dried thyme
1/2 tsp salt
1/4 tsp red pepper flakes
1 cup cooked cauliflower rice
2 tbs nutritional yeast
1 15 oz can tomato sauce, divided
fresh basil or parsley, chopped (for garnish)
Directions
1) Preheat oven to 400ºF.

2) Cut each bell pepper in half and remove the seeds and arrange in two 9x13 inch baking
dishes or one large rimmed sheet pan cut side down.
3) Bake for 25 mins. Remove from the oven and flip peppers over. Drain any juices from the
pan.
4) While the peppers are baking, set a large skillet over medium heat. Cook ground beef for
about 5-6 mins or until no longer pink and set aside.
5) In the same skillet, cook the onion for about 2-3 mins, until softened. Then stir in garlic and
cook for 30 seconds or until fragrant.
6) Add zucchini, mushrooms, basil, oregano, parsley, thyme, salt and red pepper flakes.
Continue to cook for 5-7 mins, until veggies are tender.
7) Stir in the cooked beef, cauliflower rice, nutritional yeast and 3/4 cup tomato sauce. Mix until
well combined and top with salt, pepper, and red pepper flakes.
8) Spoon the mixture evenly into the pre-baked peppers.
9) Return to the oven and bake for about 20 mins, until the peppers are nice and soft.
10) Drizzle the remaining tomato sauce over the tops of the peppers and garnish with fresh
basil/parsley. Serve with your choice of approved fruit.
Spaghetti
Ingredients
8 oz lean ground beef (or ground bison or turkey)
2 tbs onions, diced
16 oz tomato sauce
4 cups chopped tomatoes
1 tsp dried basil (or 4 leaves rolled and sliced fresh)
1 tsp dried oregano
Salt and black pepper to taste
8 oz pasta substitute of choice: spiralized zucchini (zoodles), spaghetti squash, or Hearts of
Palm "Pasta"
Directions
1) Cook the ground beef, garlic, and onions in a pan.
2) Once the beef is fully brown, drain off any excess grease.
3) Add in tomato sauce, chopped tomatoes, basil, and oregano.
4) Simmer on low heat for at least 30 mins and add water to desired consistency.
5) Serve on top of spiralized zucchini (zoodles), spaghetti squash, or Hearts of Palm "Pasta"
with your choice of fruit.
Beef Chili with Butternut Squash
Ingredients
8 oz lean ground beef (can also use ground bison or turkey)

4 oz butternut squash - peeled, seeded and diced inch 1/2 inch pieces
1 clove garlic, minced or a 1 tsp garlic powder
14 oz can diced tomatoes, liquid drained
1 cup water
2 tbs onion, minced
1 tsp onion powder
1 tsp chili powder
1 tsp dried oregano
1 tsp dried cumin
Salt and Pepper to taste (Himalayan Pink Salt recommended)
Cayenne pepper to taste (optional)
Green Onion, chopped (optional)
Directions
1) Cook beef in a pan with onions and garlic until brown.

2) Stir in butternut squash, diced tomatoes and water.
3) Add chili powder, onion powder, oregano, cumin and cayenne pepper (optional) and simmer
slowly until liquid is reduced.
4) Slowly simmer to allow flavors to come together and add water as needed to prevent burning.
5) Salt and pepper to taste.
6) Serve with chopped green onion and your choice of approved fruit.
Beef Stir-Fry
Ingredients
8 oz sirloin steak, sliced into strips

1 clove of garlic, minced
2 celery stalks, chopped
2 cup broccoli florets (fresh or frozen)
1 cup mushrooms, sliced
3 tbs lemon juice
1/4 cup Braggs Liquid Aminos
Directions
1) Fry steak in a non-stick pan with garlic until the beef has browned. Remove from the pan.
2) Saute the broccoli and celery in 1/4 cup of water until tender, about 4 mins.
3) Add mushrooms and lemon juice to the pan and cook for 3 more mins.
4) Combine steak with vegetables and top with Braggs Liquid Aminos.
5) Serve over cauliflower rice, if desired, and your choice of approved fruit.
Eggroll in a Bowl
Ingredients
1 lb lean ground beef, ground turkey, or mashed tofu

1 tbs ginger, finely grated
12 oz bag coleslaw, broccoli slaw, or kale slaw
1/4 cup Braggs Liquid Aminos
2 tbs apple cider vinegar
1 tbs Xylitol sweetener (or 15 drops stevia)
10-12 oz cauliflower rice (fresh or frozen)
1 tbs green onions (optional)
Directions
1) Mix Braggs liquid aminos, apple cider vinegar, and stevia together. Set aside.
2) In a medium non-stick skillet, cook the ground beef, breaking up into small pieces and stirring
often. Cook for 7-10 mins, or until no longer pink. Drain grease.
3) Make a space in the middle of the pan, add garlic and ginger, and let them simmer for 1
minute (until fragrant) then mix into ground beef.
4) Add coleslaw mix to the pan and cook for 3 mins, stirring frequently until cabbage is slightly
wilted yet not completely soft.
5) Pour sauce evenly over the beef and cabbage mixture. Stir and remove from heat.
6) Enjoy with green onion garnish over 4 oz cauliflower rice (or other vegetable of choice) with
approved fruit.
Taco Wraps
Ingredients
16 oz lean ground beef (or chicken, turkey, bison)

3/4 cup water (or low sodium broth)
1/4 cup onions, chopped
2-3 cloves of garlic, minced
3 tbs chili powder
3 tsp ground cumin
3 tsp garlic powder
1 tsp onion powder
1 tsp sea salt
1 tbs Fresh cilantro, chopped
large lettuce leaves or mixed greens
2 cups Cilantro Lime Cauliflower Rice (recipe provided in food library)
Topping ideas: Salsa, chopped tomatoes
Directions
1) In a small frying pan cook meat in water (or broth) with onion, garlic, and spices until
completely cooked through.
2) Serve chicken mixture wrapped in a lettuce leaf or on top of mixed greens with salsa and
fresh cilantro for garnish.
3) Optional: Add 4 oz of Cilantro LIme Cauliflower Rice for your 4 oz side of vegetable that
counts and serve with your choice of approved fruit.
Stuffed Cabbage Rolls
6 servings - 2 rolls per serving (protein, vegetable)
Ingredients
1 head cabbage
1 lb lean ground beef (or ground bison or turkey)
1 14 oz can diced tomatoes, drained
1 large egg
2 tsp italian seasoning
1 tsp salt
10-12oz cauliflower rice, frozen
1 15 oz can tomato sauce
1 tbs fresh parsley (for garnish)
Directions
1) Preheat the oven to 350 degrees and bring a large pot of water to a boil.
2) Add the head of cabbage into the boiling water, immersing fully. Boil for 8-10 minutes, just
until the leaves are bright green and soft enough to bend.
3) Remove cabbage from pot and set aside to cool.
4) Cook frozen cauliflower rice according to package instructions.
5) In a large bowl, combine ground beef, diced tomatoes, egg, garlic, Italian seasoning, salt, and
black pepper. Mix until well combined and add in cooked cauliflower rice. Set aside.
6) Spread half the tomato sauce in a large rectangular or oval ceramic baking dish. Set aside.
7) Cut cabbage leaves one-by-one from the core,
8) Place 1/3 cup beef mixture into a cabbage leaf. Fold in the sides, then roll up, like a burrito.
Place the seam side down into the baking dish over the sauce. Repeat for all 12 cabbage rolls.
(If some leaves are too small, you can overlap two leaves to fit the filling.)
9) Pour any remaining tomato sauce over the cabbage rolls. Cover the baking dish tightly with
foil.Bake for 1 hour, or until the beef is cooked through.
10) Serve two rolls with parsley garnish and your choice of approved fruit side.
Sloppy Joes
4 servings (protein)
Ingredients
16 oz lean ground beef (or bison)

1/2 cup onions, chopped
6 oz tomato paste
1/2 cup water
Nutritional Yeast to taste (for an optional cheesy taste)
4 Butter lettuce leaves (or other lettuce of choice)
4 servings Flatout Flatbread (optional)
Directions
1) Sauté ground beef, onions, and garlic in a skillet until onions are translucent and beef is
cooked through.
2) Add tomato paste, water, garlic, salt and pepper and simmer for 5 minutes or until heated
through.
3) Divide entire recipe into four equal parts (by weight) and top with nutritional yeast (optional).
4) Serve on a lettuce leaf wrapped in flatbread with approved vegetable and fruit sides.
Fajitas
Ingredients
8 oz sirloin steak (or chicken breast), sliced into strips

1/2 onion, sliced
1/2 green pepper, cut into 2-inch strips
1/2 red pepper, cut into 2-inch strips
1/4 cup salsa
1/2 tomato, chopped
1/4 tsp garlic-salt
Dash cayenne pepper (optional)
Bragg's Liquid Aminos
1 cup Cilantro Lime Cauliflower Rice (recipe provided in food library)
Optional Toppings:
salsa, chopped tomatoes, jalapeno slices, lime
Directions
1) Heat the pan to medium-high and add Braggs Liquid Aminos with 1/4 cup water.
2) Add garlic, onion, and green pepper to the pan and cook until almost done.
3) Add sliced steak or chicken to the plan with chili powder, cayenne pepper, and garlic-salt.
4) Cook until steak has reached the desired level of doneness (If using chicken, make sure it’s
cooked through and no longer pink in the middle)..
5) Serve over Cilantro Lime Cauliflower Rice (recipe provided) with desired toppings and side of
approved fruit.
Steak with Mushroom and Onions
Ingredients
4-6 oz lean steak

1/4 cup onions, sliced
1/2 cup mushrooms, sliced
Dash of Worcestershire sauce
1-2 cups mixed greens or arugula lettuce
Directions
1) Bring 1/4 cup water to a light boil in a pan and add onions and mushrooms. Cover and cook
stirring occassionally until desired level of doneness is reached.
2) Manually tenderize meat until flat. Rub with salt and coat liberally with black pepper.
3) Cook steak over high heat in a pan or over the grill for 3-5 mins or desired level of doneness
is reached.
4) Top steak and onion/mushroom mixture with a dash of worcestershire sauce, if desired.
5) Slice steak into strips and serve over mixed greens or arugula salad with your choice of
approved fruit.
Note: Beef that is 100% grass fed, free range, and organic is leaner and healthier.
Salisbury Steak with Mushrooms And Gravy
Ingredients
Salisbury Steak Patties:

1Ib lean ground beef
1/4 cup nutritional yeast (for a cheese taste)
1 large egg
1 1/2 tsp Worcestershire sauce
1 tsp onion powder
1 tsp ground mustard
1/4 tsp salt
1/4 tsp pepper
fresh parsley, finely chopped (for garnish)
Mushroom Gravy:
2 tbs ghee
1 tsp xanthan gum
1/2 cup warm water
1 tsp Worcestershire sauce
1 1/3 cup mushrooms, sliced
1/2 cup no or low-sodium beef broth
Directions
1) In a large bowl combine all the Salisbury steak patty ingredients. Use hands to mix together
and form into 4 patties. Set aside.
2) Coat pan with Pam Spray and heat over high heat. Cook patties for 4-6 mins per side or until
cooked through and browned. Set Aside.
3) Turn heat to low and add ghee, scraping the pan to deglaze. Add minced garlic and whisk in
xanthan gum.
4) Add in water, beef broth, mushrooms, and Worcestershire sauce and stir. Turn heat up to
medium and bring to a bubbling simmer then turn to medium-low.
5) Cover and simmer for 4-5 mins. Then return the patties to the pan with the gravy. Spoon
gravy over patties and cook covered for 2-3 more mins.
6) Top with fresh parsley and serve immediately with your choice of approved fruit side.
PORK
Pork Loin And Apples
4 servings (protein, fruit)
Ingredients
4 boneless loins
1 tsp smoked paprika
2 tbs ghee
1 apple, cored and thinly sliced
1 small onion, halved and thinly sliced
2 tsp fresh rosemary, chopped
2 tsp fresh thyme leaves
1 cup apple cider
Directions
1) Season pork chops with paprika, salt, and pepper.

2) In a large skillet, heat ghee over medium heat. Add pork chops and cook, turning halfway
through, until golden, about 3 minutes per side. Set aside.
3) To the same pan, add apple slices, onion, and garlic and cook until the apples and onion are
browned and slightly softened, about 8 minutes.
4) Add herbs and apple cider and bring to a simmer. Return pork chops to skillet and simmer
until done and cider is reduced, 6-8 mins.
5) Enjoy with a side serving of a vegetable that counts.
VEGETABLES
Ratatouille
4 Servings (vegetable)
Ingredients
1 eggplant, cut into 1-inch cubes

1 zucchini, chopped
1 small green bell pepper, chopped
1 onion, chopped
Pam Cooking Spray
1 tomato, chopped
1 tbs ghee
1/4 cup chopped fresh parsley
Directions
1) Preheat the oven to 425 degrees.

2) Arrange eggplant, zucchini, bell pepper, and onion on a greased or foil-lined baking sheet.
Spray vegetables with cooking spray. Season with salt and pepper.
3) Roast in a preheated oven, stirring and rotating the pan once during cooking. Bake until
vegetables are lightly browned and tender, about 40 mins.
4) In a large bowl mix tomato, parsley, and about 1/8 tsp of salt and 2/8 tsp black pepper in a
large bowl.
5) Add cooked vegetables to the large bowl once done and toss to combine.
6) Enjoy with your choice of lean protein and approved fruit side.
Butternut Squash Soup
Ingredients
1/4 cup diced onion

4 cups cubed butternut squash (fresh roasted or store-bought frozen)
2 cups low or no-sodium chicken broth
1/2 tsp cinnamon
1 pinch of nutmeg
1 tsp onion powder
1/2 tsp oregano
1/2 cup canned Thai coconut milk, plus more for garnish
4 slices turkey bacon, cooked and crumbled
fresh thyme, chopped for garnish (optional)
4 servings melba toast
Directions
1) In a large pot or skillet, over medium heat, add 1/4 cup water, onion and garlic. Cook for 5-6
mins or until onion is softened.
2) Add in butternut squash and seasonings. Bring to a light boil then simmer on low for 20
minutes.
3) Turn off heat and stir in coconut milk.
4) Pour soup into a blender or food processor. Blend until smooth for about 15 to 20 seconds.
5) Serve in a bowl with 1 serving melba toast. Garnish with additional coconut milk and
crumbled bacon (if desired) with a side of lean protein and approved fruit.
Cilantro Lime Cauliflower Rice

6 servings (vegetable)
Ingredients
1 head of cauliflower (≈ 24 oz or 6 cups, chopped)
2 cloves garlic
2 scallions, diced
1/4 tsp salt
1/4 tsp pepper
3 tbs fresh lime juice (about 1.5 limes)
1/4 cup fresh cilantro, chopped
Directions
1) Rinse cauliflower, and pat dry. Chop into florets and grate in a food processor. (If you don’t
have a food processor, leave the cauliflower whole and grate manually with box grater). The
cauliflower should resemble the size of rice or couscous.
2) Heat a large pan on medium heat and add lime juice, garlic, and scallions. Sauté for 3-4
minutes.
3) Increase heat to medium-high, and add prepared cauliflower. Sauté for about 5–6 minutes
then transfer to a large bowl (before cauliflower gets mushy).
4) Toss with salt, pepper, lime juice, and cilantro.
5) Serve with your choice of protein and side of approved fruit.
Jicama Fries
Ingredients
1lb raw jicama

Pam Cooking Spray
1/2 tsp salt
1/4 tsp pepper
1/2 tsp paprika
fresh parsley, finely chopped
sugar-free ketchup (optional)
Directions
1) Preheat the oven to 400 degrees. Lightly grease a large baking dish.
2) Peel jicama and cut into ¼ inch strips.
3) Place the jicama strips in a microwave-safe bowl with 1/4 cup water. Cover and microwave
for 8 minutes, stopping once to gently stir.
4) Using oven mitts, carefully remove the bowl from the microwave and the lid from the bowl.
Drain off any excess water and pat the jicama dry.
5) In a large bowl, toss the partially-cooked jicama fries with Pam Cooking Spray and spices.
6) Place in your baking dish in a single layer and bake until browned and tender-crisp, about 40
minutes.
7) Sprinkle with fresh parsley and enjoy with a side of sugar-free ketchup or guacamole as your
fruit serving.
Roasted Cauliflower Side
Ingredients
1 head cauliflower, divided into florets

2 tsp cumin
1 tsp turmeric
1 tsp garlic salt
1 tsp fresh parsley, finely chopped
1 tsp lemon
Directions
1) Preheat the oven to 450˚F.

2) In a large bowl lightly spray cauliflower with Pam Cooking Spray and season with cumin,
turmeric, chili powder, and salt. Mix until evenly distributed.
3) Bake for 15 mins or until lightly browned and tender.
4) Garnish with lemon juice and fresh parsley and enjoy with your choice of approved protein
and side of fruit.
Kale Chips
Ingredients
4 cups kale
1 tsp paprika
1 tbs nutritional yeast (for a cheese flavor)
2 tsp apple cider vinegar
salt to taste
Directions
1) Preheat an oven to 250 degrees. Line a baking sheet with parchment paper.
2) Remove kale leaves from their thick stems and tear into bite size pieces. Rinse and dry
thoroughly.
3) Combine remaining ingredients and toss to coat the kale.
4) Place an even layer of seasoned kale on each baking sheet.
5) Sprinkle with salt, if desired and bake for 25 mins or until the edges are brown but not burnt.
6) Serve warm or cool to room temperature and enjoy!
*Store in an airtight container for up to 3 days. Do not refrigerate or freeze.
Mashed Rutabaga
Ingredients
1 large rutabaga, peeled and chopped

2 tbs ghee, divided
2 tbs fresh herbs, minced (rosemary, sage, thyme, or oregano, etc.)
2 tbs unsweetened plant-based milk
pinch red pepper flakes (optional)
Directions
1) Place chopped rutabaga in a pot with cold salted water. Bring to a boil, cover and cook until
fork tender, about 20 mins.
2) While rutabaga boils, add 1 tbs of ghee to a small skillet over medium-low heat. Once melted,
add the garlic and herbs. Cook for 2-3 mins. Turn off heat and set aside.
3) Drain the rutabaga, return to the pot and mash with remaining tablespoon of butter and milk
using a potato masher or food processor until smooth and creamy.
4) Add the garlic herb butter mixture along with salt and pepper to taste. Mash or process again
until just combined.
5) Transfer to a serving dish and garnish with a pinch of red pepper flakes if desired. Serve with
your choice of lean protein and approved fruit side.
Mashed Cauliflower
Ingredients
2 12-oz bags frozen riced cauliflower

2 tbs ghee
¼ – ½ cup plant-based milk (to help with pureeing)
fresh parsley or chives, chopped for garnish (optional)
Directions
1) Cook frozen riced cauliflower according to package directions.

2) While cauliflower is cooking, heat ghee in a small skillet. Add minced garlic and saute 1-2
minutes over medium heat or until fragrant.
3) Add the cooked, riced cauliflower and garlic to a food processor. Blend with dairy-free milk
until desired consistency is achieved.
4) Add salt and pepper to taste and garnish with parsley or chives. Serve with your choice of
lean protein and approved fruit.
Desserts
Sugar-free Sorbet
3 Servings (fruit)
Ingredients
12 oz berries, frozen
1/2 tsp lemon juice
2 tbs xylitol (or other approved sweetener) to taste
1/4 tsp water, as needed
Fresh mint and berries for garnish (optional)
Directions
1) Using a food processor or blender, blend frozen berries, lemon juice, and approved
sweetener, until smooth. Scrape the sides as needed and adjust sweetener to taste.
2) If sorbet is too thick, add water to thin it out.
3) Enjoy right away and store leftovers in an airtight container in the freezer.
Chia Pudding Protein Snack
1 serving (protein, fruit)
Ingredients
2 tbs chia seeds

1/2 cup unsweetened plant-based milk
1 tsp stevia or truvia
4 oz of berries (or other approved fruit)
Directions
1) Pour dairy-free milk, chia seeds, and sweetener into a mason jar and mix well.
2) Let settle for 2-3 mins and mix again to avoid clumping.
3) Cover the jar and store in the fridge overnight (or for at least 2 hrs).
4) Top with berries (or other approved fruit) and enjoy!
*Do not eat more than 2 tbs chia seeds per day.
Hot Cocoa with Cinnamon
1 serving
Ingredients
1 cup water (or dairy free milk)

1 tbs unsweetened Cocoa Powder
1/4 - 1/2 tsp stevia
pinch of salt
Optional Toppings: Dollop of coconut whipped cream; dash of cinnamon.
Directions
1) Heat water (or dairy-free milk) in a saucepan or microwave until hot.

2) Stir cocoa powder, stevia, and salt into liquid.
3) Strain through a mesh-sieve to avoid any bitter clumps of cocoa powder.
4) Serve in your favorite mug with a dollop of coconut whipped cream and a sprinkle of ground
cinnamon and enjoy!
*Skip step 1 to enjoy cold.

River Valley Weight Loss - Reduction Phase Recipes

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River Valley Weight Loss - Reduction Phase Recipes

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SWL Recipes

The Reduction Phase includes two meals: lunch and dinner.

Each meal consists of 4 oz of proteins, 4 oz of vegetables, and 4 oz of fruits - with an optional

Here is a list of recipes to help you successfully follow these guidelines.

Egg Muffin Cups

1 cup red pepper, diced

1 large yellow onion, chopped

4 servings (protein, vegetable)

2 yellow onions, minced

1) Preheat oven to 300ºF.

Chicken Asparagus Bake

2 servings (protein, vegetable)

8 oz chicken breast, cubed

Chinese Chicken Salad

2 Servings (protein, vegetable)

Chicken, Tomato, Basil "Pasta"

2 Servings (protein, vegetable)

8 oz chicken or turkey breast, cubed (Organic Free Range recommended)

1 serving (protein, vegetable)

Chicken and Mushroom Skillet

4 servings (protein, vegetable)

1) Preheat the oven to 200°F.

Chicken, Apples, And Kale

1 serving (protein, vegetable, fruit)

Tomato Soup With Chicken And Veggies

4-6 servings (protein, vegetable)

2 Servings (protein, fruit)

Chicken Clementine Salad

2 servings (protein, fruit)

Breaded Chicken and Green Beans

4 servings (protein, vegetable)

1 lb chicken or turkey sausage, thinly sliced

Turkey And Zucchini Skillet

4 Servings (protein, vegetable)

1 lb lean ground turkey or beef

2 medium zucchini, cubed

Gourmet Turkey Burger

1 Ib lean ground turkey

Turkey Meat Loaf

6 servings (protein, vegetable)

16 oz lean ground turkey

Italian Turkey Sausage With Onions And Peppers

1 Ib Italian turkey sausage links

1 large cucumber, sliced into ½ in pieces

Baked Haddock With Asparagus

1 Serving (protein, vegetable)

Pan-Seared Shrimp And Vegetables

4 Servings (protein, vegetable)

1 lb large shrimp raw, deveined with tail off

Tilapia with Arugula, Tomatoes, and Capers

2 Servings (protein, vegetable)

8 oz Tilapia fish or other approved white fish (wild caught recommended)

1 cup tomatoes, chopped

1) Puree tomatoes and broth in a food processor or blender. Set Aside.

Scallops in a Turkey Bacon Lemon Sauce

5 strips turkey bacon, uncooked and chopped

Pan Seared Red Snapper in a Lemon Pepper Sauce

1 serving (protein, vegetable)

Ceviche with Melba Toast

1 serving (protein, fruit)