Ultimate Weight Solution Cookbook: Recipes for Weight Loss Freedom

Overview

Dr. Phil is on a mission: to help as many Americans as possible lose pounds and never, ever regain them. And it's working: literally millions of people have lost weight steadily and successfully by changing their self-defeating behavior. Dr. Phil's bestselling books The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom and The Ultimate Weight Solution Food Guide were the first steps toward accomplishing this vital mission. The Ultimate Weight Solution Cookbook is another essential tool to get results ...

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Overview

Dr. Phil is on a mission: to help as many Americans as possible lose pounds and never, ever regain them. And it's working: literally millions of people have lost weight steadily and successfully by changing their self-defeating behavior. Dr. Phil's bestselling books The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom and The Ultimate Weight Solution Food Guide were the first steps toward accomplishing this vital mission. The Ultimate Weight Solution Cookbook is another essential tool to get results and free yourself from your problems with weight — forever.
Here are more than 100 fantastic recipes that abound with flavor and are exceptionally nutritious. Your whole family can benefit from a new, healthier way of eating. Enjoy delicious dishes like Banana Cream Pie, Southern Oven-Fried Chicken, Enchiladas with Barbecued Greens, Pot Roast Southern Style, Mocha Fudge Pudding, Beef and Broccoli Stir-Fry, Mushroom-Tomato Frittata, and Sweet Potato Pie. You're going to love shedding pounds while still enjoying your favorite foods. That's because great taste is actually one of the secrets to losing weight and keeping it off.
The Ultimate Weight Solution Cookbook also includes Dr. Phil's Rapid Start Plan, providing 14 days of preplanned menus designed to give you a jump-start on losing weight. Each day on the Rapid Start Plan includes one or more of the many great-tasting dishes in this cookbook.
Gaining real control over your weight, as opposed to yo-yo dieting, is in your hands. Dr. Phil shows you how to make changes in your life that are healthy, easy to maintain, and result in a slimmer, fitter you. When it comes to genuine weight control, Dr. Phil says, "You have a decision to make." Using this book is an important way to show that you have made the right decision.

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Product Details

  • ISBN-13: 9780743264754
  • Publisher: Free Press
  • Publication date: 5/25/2004
  • Pages: 240
  • Sales rank: 348,542
  • Product dimensions: 7.64 (w) x 9.16 (h) x 0.89 (d)

Meet the Author

Dr. Phil McGraw

"Dr. Phil" (Phillip C. McGraw, Ph.D.) is the host of America’s number-one daytime talk show and is perhaps the most well-known expert in the field of psychology and human functioning in the world today. In his 16th year on television and his 11th year of the Dr. Phil show, he has devoted his international platform to delivering common sense information to individuals and families seeking to improve their lives. Passionately pursuing such topics as family functioning, domestic violence, anti-bullying, addiction and the myths of mental illness, he works tirelessly both on and off the air. Dr. Phil has carried his message from the senate chambers of Washington, D.C. to the suburbs and inner cities across America. He and Robin, his wife of 38 years and counting, along with their "wonder dog," Maggie, reside in Southern California, as do his two sons, Jordan and Jay, along with daughter-in-law, Erica, and two grandchildren, Avery Elizabeth and London Phillip.

Biography

Many self-help authors have launched their careers via the beneficence of Oprah Winfrey, but only Phillip C. McGraw was able to parlay the talk show queen's admiration into a weekly friendly takeover of her show, near-guaranteed bestsellerdom, and, finally, his own talk show. He's gotten so much attention as "Dr. Phil" (a.k.a. "Tell It like It Is Phil") that he's moved from Texas to Hollywood and even guested with his fictional peer on NBC's Frasier.

McGraw delivers unapologetic, no-nonsense advice in a tough but colorful down-home twang -- hence his "Tell It like It Is" moniker. That old psychological bugaboo, denial, is chief among his enemies; and bluntness is his forte, whether he is exhorting someone to "get real" or demanding to know, "What were you thinkin'?" In short, "He's like your mama, without hair," as fellow psychologist Robert Butterworth told the Atlanta Journal-Constitution.

McGraw isn't unsympathetic, but he is realistic. As he told Barnes & Noble.com, "I am here to tell people how the world works, not how I think it should be or how you wish it would be, but how it is." McGraw met Oprah when he was hired to coach her in a suit by cattle ranchers for her alleged defamation of the beef industry. Oprah won the case, and it wasn't long before Dr. Phil was a regular feature on her show, challenging her guests in the same way he challenges his readers.

Though McGraw's style is quick and to the point, he does what many good personal therapists do: He asks difficult questions and encourages people to answer them with painful honesty. He also does what many therapists do not: He avoids emphasis on introspection about the circumstances and history that can contribute to a person's problems. "Whether the cards you've been dealt are good or bad, you're in charge of yourself now," he writes as part of "Life Law #2: You create your own experience" in his first, still-popular book, Life Strategies.

McGraw's sports-coach approach has also appealed to couples seeking help in revitalizing tired marriages or fixing troubled relationships. The year after publishing 1999's Life Strategies, McGraw released Relationship Rescue, offering a seven-step plan for imperiled unions (one key word: "renegotiate").

Most recently, McGraw devoted special attention to those who are simply "going through the motions," whether at work or at home. His Self Matters encourages readers to literally take an inventory of their lives, discover their "authentic selves," and redirect their courses accordingly. He harangues, he prods, and sometimes he makes people uncomfortable -- but darned if he doesn't get them to see things in a different way than they did before.

Good To Know

He has been married to his wife, Robin, for 26 years. They have two sons, 23-year-old Jay and 16-year-old Jordan. McGraw has told Good Housekeeping that he doesn't feel pressure to have a perfect marriage because of his public image. But, he adds, "My wife is an amazing woman. We have a great marriage because she won't have it any other way."

After getting his doctorate, McGraw went into private practice; but "when it came to the point that I really had to admit I didn't like what I was doing, that was a gut check because I was making an awful lot of money doing it," he told CNN in 2001. So he quit the practice in 1989 and co-founded Courtroom Sciences, Inc., a legal consultancy that conducts mock trials, behavioral analysis, jury selection, and mediation.

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    1. Hometown:
      Los Angeles, California
    1. Date of Birth:
      1950
    2. Place of Birth:
      Oklahoma
    1. Education:
      Attended University of Tulsa; B.A., Midwestern State; Ph.D. in psychology, University of North Texas, 1979
    2. Website:

Read an Excerpt

Chapter 1: Cooking the Ultimate Weight Solution Way

Listen, you can get down to size in the coming months, but you have to be different and do different — right down to the way you cook. At first, it can be difficult, indeed a challenge, to weaken the grip of any habit, and old cooking habits are no different. When you think about some of your own cooking habits, such as frying foods, baking desserts, and cooking with a lot of sugar and fat, and you see how they are perpetuating your weight problem, you'll understand that you need to get rid of them; you need to change those habits.

In cooking, the change can be as simple as making a few ingredient substitutions, learning how to use spices and seasonings in new ways, or changing your cooking methods so that less fat or sugar is required. As you become nutritionally more aware, you'll discover that you can still cook most of your favorite recipes as long as you are open to making small and subtle adjustments in how you do things. The bottom line is that you must adjust your behavior so that you are willing to try some new techniques, leaving behind the old and the familiar. This cookbook will be right here to guide you as you do that.

Once you put a whole new way of cooking, one that will put you in control of your weight, at the top of your priority list — call it a new track to run on — this healthier way of cooking will become a part of your total health picture and your lifestyle. In fact, you'll begin to wonder why you didn't start cooking like this a long time ago. So, promise yourself now that you'll care enough about your weight and your health to do this — and do it right!

Foods to Look for: High-Response Cost, High-Yield Foods

The recipes created for you in this cookbook are designed around nutrient-dense, hunger-curbing foods that I call high-response cost, high-yield foods. High-response means that the effort on your part, or response, that is required to prepare, chew, and ingest these foods is high, whereas the calorie payoff — although healthy — is low.

High-response cost foods take longer to eat, and thus encourage slower eating (a positive habit that is important to long-term weight control). These foods are hunger suppressors, meaning they produce satisfaction, the feeling of normal fullness you look for from a meal. From the perspective of weight management, high-response cost, high-yield foods support behavioral change. They encourage better eating habits, they are tremendously satisfying, they curb cravings and hunger pangs, and they defeat impulse eating.

What are some examples of high-response cost foods? In general, they include fresh fruits and vegetables, whole grains, lean proteins, dairy products, and healthy fats and oils. Take an apple, for example. It is coarse and takes a lot of chewing and grinding on your part to get it down. And it's also packed with fiber, which keeps your stomach from emptying too rapidly.

Most high-response cost foods also happen to be high-yield foods. High-yield foods are those that supply a lot of nutrients, in the form of carbohydrates, protein, fat, vitamins, minerals, fiber, phytonutrients, and other food components, relative to the low amount of calories they contain.

Look for more ways to include high-response cost, high-yield foods in your daily diet and you will increase your chances of success. (For a list of all the high-response cost, high-yield foods you can enjoy on my food plans, please refer to pages 150-417 of The Ultimate Weight Solution Food Guide.)

Foods to Limit or Avoid: Low-Response Cost, Low-Yield Foods

If you want the pounds to begin dropping away, there is a category of foods you must push yourself to limit or avoid altogether: low-response, low-yield foods. These foods require very little effort, or response, from you when you eat them. In plain terms, they are foods you just gulp and gain from — quickly ingested, too convenient, requiring little or no preparation on your part. Junk foods, candy, convenience foods, and certain fast foods are all examples of low-response cost, low-yield foods.

Overindulging in low-response cost, low-yield foods can send you on a bullet train to becoming overweight and, potentially, obese because they lead to a considerable amount of mindless, uncontrollable overeating. When you eliminate or cut back on these foods, weight management becomes much easier and requires far less vigilance over what and how you eat.

Most low-response cost foods are also low-yield foods. That means they provide very little in the way of good nutrition or fiber, with a huge number of calories packed into a very small amount of food. What's more, they are processed and refined; that is, they have been altered in some fashion that devalues their nutrition by extracting fiber and other nutrients. They can make your body feel so physically imbalanced that, as a result, you often experience fatigue and low energy.

One of the most sabotaging aspects of low-response cost, low-yield foods is that they are hunger drivers. They do not keep you satisfied for very long and may make you even hungrier later. Here's why: You eat them so quickly that your body's natural stop-eating signals don't have time to kick in. So, you keep eating more and more of this stuff until you've eaten way beyond the point of fullness, and the unfortunate fact is that you're overfed with unnecessary calories and fat. (For a full list of low-response cost, low-yield foods, refer to pages 418-707 of The Ultimate Weight Solution Food Guide.)

A Three-Stage Plan to Weight-Loss Freedom

For those of you who have not yet read The Ultimate Weight Solution or The Ultimate Weight Solution Food Guide or who are reading it now, I want to provide you with an overview of the nutritional plan set forth in these books, broken down to the daily level of what to eat and when to eat it. This is not a fad diet that denies you the satisfaction of eating — one of our most basic drives — far from it. Nor does it require white-knuckle dieting. Because it includes such a wide range of satisfying high-response cost, high-yield foods, this plan provides a workable, sustainable three-stage plan for taking weight off and keeping it off.

Stage 1: The Rapid Start Plan

To begin, you should follow this fourteen-day, calorie-controlled, carbohydrate-modified plan that helps your body gear up for accelerated weight loss, detoxes you from sugar and refined carbohydrates, and conditions your taste preferences for healthier foods. In addition, the weight loss you achieve within just fourteen days will give you the confidence boost you need to move on to the next two stages and the rest of what you need to do. Here is a typical day on the Rapid Start Plan:

Breakfast

1 protein serving (egg, egg whites; lean turkey ham or turkey bacon)

1 starchy carbohydrate (whole-grain or high-fiber cereal)

1 fruit (piece of fresh whole fruit)

r1 low-fat dairy food (skim, low-fat, or soy milk; low-fat, sugar-free yogurt)

1 noncaloric beverage (coffee, tea)

Lunch

1 protein serving (lean meat, fish, poultry, or vegetarian protein such as tofu, legumes, or soy products)

2 nonstarchy vegetables (salad vegetables, broccoli, cauliflower, green beans, leafy vegetables, in virtually unlimited amounts)

1 fruit (piece of fresh whole fruit)

1 low-fat dairy food (skim, low-fat, or soy milk; low-fat, sugar-free yogurt)

1 noncaloric beverage (coffee, tea)

Dinner

1 protein serving (lean meat, fish, poultry, or vegetarian protein such as tofu, legumes, or soy products)

2 nonstarchy vegetables (salad vegetables, broccoli, cauliflower, green beans, leafy vegetables, in virtually unlimited amounts)

1 fat (1 tablespoon of any healthy fat such as olive oil, canola oil, or 2 tablespoons of a reduced-fat salad dressing, for example)

1 noncaloric beverage (coffee, tea)

Snacks

Fresh whole fruit, if not eaten with a meal

Low-fat dairy food, if not eaten with a meal

Raw vegetables

Stage 2: The High-Response Cost, High-Yield Weight Loss Plan

Stage 2 creates greater metabolic control so that your body uses more calories for energy and stores fewer calories as fat. This is because the foods you will eat are low in sugar and refined carbohydrates, as opposed to high-fat, high-sugar foods that tend to promote weight gain when eaten in excess. By avoiding the wrong kinds of carbohydrates, namely sugary processed foods, you gain a tremendous edge in managing your weight. Here is a typical day on Stage 2:

Breakfast

1 protein serving (egg, egg whites; lean turkey ham or turkey bacon)

1 starchy carbohydrate (whole grain or high-fiber cereal; whole-wheat bread, roll, or muffin)

1 fruit (piece of fresh whole fruit, 1/2 cup fruit canned in water or juice, 1 cup unsweetened fruit juice, or a serving of dried fruit)

1 low-fat dairy food (skim, low-fat, or soy milk; low-fat, sugar-free yogurt)

1 noncaloric beverage (coffee, tea)

Lunch

1 protein serving (lean meat, fish, poultry, or vegetarian protein such as tofu, legumes, or soy products)

2 nonstarchy vegetables (salad vegetables, broccoli, cauliflower, green beans, leafy vegetables, in virtually unlimited amounts)

1 starchy carbohydrate (brown rice or other whole grains; whole-grain bread or cracker products; potato or sweet potato; beans and legumes)

1 fruit (piece of fresh whole fruit, 1/2 cup fruit canned in water or juice, 1 cup unsweetened fruit juice, or a serving of dried fruit)

1 low-fat dairy food (skim, low-fat, or soy milk; low-fat, sugar-free yogurt; reduced-fat cheese)

1 noncaloric beverage (coffee, tea)

Dinner

1 protein serving (lean meat, fish, poultry, or vegetarian protein such as tofu, legumes, or soy products)

2 or more nonstarchy vegetables (salad vegetables, broccoli, cauliflower, green beans, leafy vegetables, in virtually unlimited amounts)

1 fat (1 tablespoon of any healthy fat such as olive oil, canola oil, or 2 tablespoons of a reduced-fat salad dressing; 1 tablespoon of nuts or seeds)

1 noncaloric beverage

Snacks

Fresh whole fruit, if not eaten with a meal

Low-fat dairy food, if not eaten with a meal

Raw vegetables

Stage 3: Ultimate Maintenance

Once you reach your ideal weight, you may liberalize the number of servings you eat of foods taken mainly from the high-response cost, high-yield list. Use the following daily serving allotments to assist in your food planning.

• Protein and protein substitutes: 3 servings

• Nonstarchy vegetables: as many as you like (don't skimp here)

• Starchy carbohydrates: 3 to 4 servings

• Fruits: 3 to 4 servings

• Low-fat dairy products: 2 to 3 servings

• Healthy fats: 1 to 2 servings

All the recipes you will find on the following pages can be folded into any of these three stages. By way of example, and to indicate just how much variety you can enjoy, at the end of this chapter I've provided a 14-day meal plan for the Rapid Start Plan that uses close to forty of the recipes in this book, making the challenges of life-long weight control easier for you to meet. The meal plan proves that you can quite literally feast your way to a trimmer body and make its health benefits an easy-to-maintain way of life.

In fact, when you eat and cook this way while following all seven keys to weight-loss freedom, you can expect to lose weight, and you will keep on losing weight steadily and satisfactorily as you stay on target for achieving your goal weight. It is also an excellent plan for lowering risk factors for chronic diseases, or as a way to simply feel better and experience far greater energy. (I've summarized the seven keys for you on pages 16-17.)

Using the Ultimate Weight Solution Recipes

As you map out your menus, commit yourself to checking the nutrient analysis at the end of each recipe. Each analysis includes values for calories, protein, carbohydrate, total fat, saturated fat, cholesterol, fiber, sugar, and sodium — all information that is relevant to lifetime weight control and good health. Although I am not a fan of counting calories, calculating carbohydrate or fat grams, or multiplying nutrient percentages, I do believe that monitoring these nutrients from time to time is an effective way to keep yourself accountable and progress steadily toward your goals.

Unless otherwise specified, each analysis is based on a single serving. There is also a note at the end of each analysis that explains whether the serving counts as a protein, nonstarchy vegetable, starchy carbohydrate, fruit, low-fat dairy product, fat, or some combination of these. This is all valuable information you can use in your meal planning.

Very often, the recipes use a scant amount of healthy fat, low-fat dairy products, starchy carbohydrate, or egg, mainly for flavor and texture. The amount used is so negligible that you do not have to count it toward your fat, dairy, carbohydrate, or protein servings for the day. In addition, a number of free foods have been used to create many of the recipes. Free foods are very low in calories and carbohydrates per serving and include fat-free or sugar-free foods, such as fat-free cream cheese, fat-free sour cream, sugar-free pudding mix, or sugar-free gelatin desserts.

The serving sizes for each recipe approximate the amount you should eat at your meals. Staying mindful of your serving sizes can make all the difference in the world when it comes to losing, gaining, or maintaining your weight and is thus fundamentally important in successful weight management.

Of course, the larger the portion, the more calories it contains. Further, research has proven time and time again that serving large portions encourages people to eat more. It is simply a fact of eating behavior that people will eat what is put in front of them. If more food is there, they will eat more food.

If you are unsure of exactly how much to eat, here is a useful chart that defines for you exactly what healthy, sensible portions should look like. Use this information to determine the size and amount of your portions when you eat at home as well as when you dine out.

Food: Portion Size

Meat, fish, or poultry: Size of the palm of your hand, your computer mouse, or a deck of cards

Vegetables:

Raw: Size of your fist

Cooked: Size of your hand when cupped

Starchy carbohydrates

Cereal and cooked grains: Size of your hand when cupped

Bread: 1 slice, or the size of a computer disk

Bagel: 1/2 bagel

English muffin: 1/2 English muffin

Muffin: 1 cupcake wrapper

Crackers: Number of crackers listed in the recipe per serving or the food guide

Legumes and other starchy vegetables: Size of your hand when cupped

Fruit

Raw piece: Size of a tennis ball

Canned (in water or juice), or frozen: Size of your hand when cupped

Berries (raw or frozen), raw chopped fruit: Size of your fist

Dairy foods

Milk and yogurt: Size of your fist

Cottage cheese: Size of your hand when cupped

Cheese: Size of a pair of dice

Sandwich cheese: 1 slice, or the size of a computer disk

1 tablespoon of fats, oils, salad: Size of your thumb to the first joint, dressings, or nuts and seeds a teabag, or a walnut

You Can Succeed

Whatever your earlier diet experiences have been, you now have a second chance. You can shape your life around who you really are and what really defines you and matters to you, and your weight is certainly something in your life that you want to change.

Taking the journey toward weight loss freedom requires a willing spirit — and a commitment — to try something new for a change, and for a change in you. By reading this book, by using its recipes, by opening your mind to the possibility of a better, healthier lifestyle, you are making a difference this very day.

The 7 Keys to Weight Loss Freedom

Key #1: Right thinking.

Lay aside self-defeating, invalid mindsets that do not work. They have the power to keep you from making different choices or developing new behaviors. Too often, we let these negative notions go unchallenged, and act as if they were true. You must monitor what you're thinking and challenge its truth. If it's not working, replace it with thinking that works.

Key #2: Healing feelings.

Overcome emotional overeating by managing inappropriate reactions to stress; solve problems rather than dwelling on them; change self-defeating thoughts, since, more often than not, feelings follow thoughts; gain closure on unfinished emotional business; and learn new ways to cope without resorting to food.

Key #3: A No-fail environment.

Design your world so that you can't help succeeding. This involves removing temptations to eat and rearranging your schedule in order to avoid or minimize triggers to overeat.

Key #4: Mastery over food and impulse eating.

There's only one reason why you haven't changed the bad stuff in your life. You're getting something out of it. I'm not saying that you're getting something healthy or positive, but people do not continue in situations, attitudes, or actions that do not give them a payoff. This key helps you identify those payoffs, unplug from them, and replace bad habits with healthy behavior.

Key #5: High-response, high-yield nutrition.

To lose weight, you must choose foods that support good behavioral control over your eating; that is, high-response cost, high-yield foods, organized into a moderate, balanced, calorie-controlled plan to ensure weight loss.

Key #6: Intentional exercise.

Make regular exercise a priority in your life most days of the week: walking, jogging, aerobic dance classes, yoga, playing a sport, or lifting weights. Exercise does more than simply burn calories; it changes your self-perception so that you stop labeling yourself a couch potato.

Key #7: Your circle of support.

Surround yourself with supportive, like-minded people who want you to lose weight and succeed at your health and fitness efforts.

The Rapid Start 14-Day Menu Plan

Day 1

Breakfast

1 serving Chili Cheddar Grits

1 cup low-fat milk

1 egg (or two egg whites), scrambled

1 cup strawberries (or other fresh seasonal fruit)

Coffee or tea

Snack

1 cup low-fat, sugar-free plain yogurt mixed with 1 tablespoon sugar-free apricot preserves

Lunch

1 serving Seared Tuna Salad

Fresh pear

Snack

1 serving Guacamole with raw cut-up vegetables

Dinner

1 serving Herb Roasted Chicken

1 serving Asparagus with a Warm Vinaigrette

Summer squash (crookneck), steamed or boiled

Daily Nutrition Profile: 1,200 calories; 110 g protein; 133 g carbohydrate; 30 g total fat; 5 g saturated fat; 380 mg cholesterol; 20 g fiber; 1 g sugar; 2,515 mg sodium

Day 2

Breakfast

1 serving Tex-Mex Scramble

1 Refrigerator Applesauce Bran Muffin

1/2 grapefruit

Coffee or tea

Snack

Banana smoothie: 1 frozen banana blended with 1 cup low-fat milk or soy milk and artificial sweetener (optional)

Lunch

1 serving Creamless Cream of Cauliflower Soup

Chicken salad made with leftover roasted chicken from Day 1: 1 serving of roasted chicken on a generous bed of mixed greens and chopped salad vegetables; 1 tablespoon olive oil mixed with balsamic vinegar to taste

Snack

1 cup low-fat, sugar-free yogurt (any flavor)

Dinner

1 serving Dijon-Roasted Salmon

Broccoli, steamed or boiled

Carrots, cooked

Daily Nutrition Profile: 1,244 calories; 91 g protein; 113 g carbohydrate; 51 g total fat; 9 g saturated fat; 383 mg cholesterol; 17 g fiber; 1 g sugar; 1,435 mg sodium

Day 3

Breakfast

2 slices fat-free ham

1 serving Forget-the-Fat Granola mixed with 1 cup low-fat, sugar-free yogurt (any flavor)

1 orange

Coffee or tea

Snack

1 apple, sliced and dipped in Fruit Dip

Lunch

1 serving Three Bean Chili

Side salad of shredded romaine lettuce with an assortment of other chopped salad vegetables, 2 tablespoons reduced-fat Caesar salad dressing

Snack

1/2 cup low-fat cottage cheese with baby carrots and other cut-up raw vegetables

Dinner

1 serving Herbed Beef Tenderloin

Green peas, boiled

Cauliflower, steamed or boiled

Daily Nutrition Profile: 1,274 calories; 97 g protein; 177 g carbohydrate; 27 g total fat; 7 g saturated fat; 149 mg cholesterol; 36 g fiber; 3 g sugar; 2,787 mg sodium

Day 4

Breakfast

1 serving Mushroom-Tomato Frittata

1 cup skim or low-fat milk

Wedge of cantaloupe (or other fresh seasonal fruit)

Coffee or tea

Snack

1 cup fresh berries

Lunch

1 serving Tuna Salad Wrap

Snack

1 cup low-fat, sugar-free yogurt (any flavor)

Dinner

1 serving Italian Roast Pork Loin

Brussels sprouts, steamed or boiled

Tossed salad with 2 tablespoons low-fat Italian salad dressing

Daily Nutrition Profile: 1,025 calories; 87 g protein; 102 g carbohydrate; 32 g total fat; 7 g saturated fat; 363 mg cholesterol; 25 g fiber; .5 g sugar; 2,375 mg sodium

Day 5

Breakfast

2 egg whites, scrambled

1 Orange Raisin Bran Muffin

1 cup low-fat or skim milk

1 cup raspberries (or other fresh seasonal fruit)

Coffee or tea

Snack

Assorted cut-up raw vegetables

1 ounce reduced-fat Swiss cheese

Lunch

1 serving Turkey Vegetable Soup

Shredded cabbage tossed with 2 tablespoons low-fat cole slaw dressing

Snack

1 pear, sliced and dipped in Fruit Dip

Dinner

1 serving Moroccan Chicken

Daily Nutrition Profile: 1,195 calories; 95 g protein; 134 g carbohydrate; 36 g total fat; 2 g saturated fat; 203 mg cholesterol; 22 g fiber; 10 g sugar; 1,752 mg sodium

Day 6

Breakfast

1 serving Succotash Omelet

1 fresh nectarine or peach

Coffee or tea

Snack

1/2 cup low-fat, sugar-free yogurt

Lunch

Broiled hamburger patty, extra lean, about 4 ounces

1 serving Radish Slaw

3/4 cup grapes

Snack

1/2 cup low-fat cottage cheese with cut-up raw vegetables

Dinner

1 serving Halibut Baked in Packets

Tossed salad with 2 tablespoons reduced-fat salad dressing

1 serving Banana Cream Pie

Daily Nutrition Profile: 1,286 calories; 100 g protein; 146 g carbohydrate; 37 g total fat; 9 g saturated fat; 341 mg cholesterol; 12 g fiber; 5 g sugar; 1,990 mg sodium

Day 7

Breakfast

1 egg, scrambled

Oat bran, cooked

1 cup low-fat milk

Honeydew melon (or other fresh seasonal fruit)

Coffee or tea

Snack

1 apple, sliced and dipped in Fruit Dip

Lunch

1 serving Ratatouille topped with 1/2 cup cubed tofu (for protein)

Tossed salad with 2 tablespoons reduced-fat Italian dressing

Snack

1 cup low-fat, sugar-free plain yogurt mixed with 1 tablespoon sugar-free strawberry preserves

Dinner

1 serving Pot Roast Southern Style

1 serving Roasted Vegetables

Daily Nutrition Profile: 1,189 calories; 94 g protein; 151 g carbohydrate; 29 g total fat; 5 g saturated fat; 322 mg cholesterol; 24 g fiber; 1 g sugar; 1,345 mg sodium

Day 8

Breakfast

2 links turkey sausage

1 cup low-fat, sugar-free yogurt (any flavor)

1/2 grapefruit

Coffee or tea

Snack

Cucumber, sliced and dipped in 1/2 cup low-fat cottage cheese

Lunch

1 serving Curried Lentil Stew

Tossed salad, with 2 tablespoons reduced-fat salad dressing

Snack

1 fresh pear (or other fresh seasonal fruit)

Dinner

1 serving No-Fry Chicken-Fried Steak

Tomatoes, stewed

Cauliflower, steamed or boiled

Daily Nutrition Profile: 1,189 calories; 107 g protein; 150 g carbohydrate; 23 g total fat; 6 g saturated fat; 141 mg cholesterol; 29 g fiber; 0 g sugar; 2,776 mg sodium

Day 9

Breakfast

2 slices turkey bacon

Smoothie: 1 cup low-fat milk blended with 1 cup fresh blueberries and 3 tablespoons old-fashioned oats

Coffee or tea

Snack

1 apple, sliced and dipped in Fruit Dip

Lunch

1 serving Mushroom-Leek Soup

Broiled hamburger patty, extra lean, about 4 ounces

Snack

3/4 cup low-fat, sugar-free yogurt (any flavor)

Dinner

1 serving Apricot-Glazed Chicken Breasts

Yellow snap beans, boiled

Fresh tomato, sliced, topped with 1 tablespoon mayonnaise

1 serving Grasshopper Pie (page 180)

Daily Nutrition Profile: 1,387 calories; 98 g protein; 156 g carbohydrate; 45 g total fat; 11 g saturated fat; 205 mg cholesterol; 19 g fiber; 6 g sugar; 1,744 mg sodium

Day 10

Breakfast

2 egg whites, scrambled

1 serving Forget-the-Fat Granola

1 cup low-fat, skim, or soy milk

1 banana

Coffee or tea

Snack

1 fresh plum (or other fresh seasonal fruit)

Lunch

1 serving Mexicali Layered Salad

Snack

1 cup low-fat, sugar-free yogurt (any flavor)

Dinner

1 serving Steamed Whole Red Snapper

Mixed vegetables, steamed (broccoli, zucchini, yellow squash), with 1 tablespoon trans-free margarine

Daily Nutrition Profile: 1,259 calories; 111 g protein; 176 g carbohydrate; 22 g total fat; 2 g saturated fat; 196 mg cholesterol; 31 g fiber; 1 g sugar; 1,880 mg sodium

Day 11

Breakfast

1 egg, poached

1 Refrigerator Applesauce Bran Muffin

1 orange

Coffee or tea

Snack

Fruit smoothie: 1 cup of low-fat, skim, or soy milk blended with 1/2 cup berries, with artificial sweetener (optional)

Lunch

Ground turkey, lean, broiled or grilled (about 4 ounces)

1 serving Instant Gazpacho

Snack

Cut-up raw chopped vegetables dipped in 1/2 cup low-fat cottage cheese

Dinner

1 serving Poached Cod with Warm Pineapple Salsa

Tossed salad with 1 tablespoon olive oil and balsamic vinegar to taste

Daily Nutrition Profile: 1,050 calories; 95 g protein; 106 g carbohydrate; 29 g total fat; 3 g saturated fat; 344 mg cholesterol; 23 g fiber; 6 g sugar; 1,394 mg sodium

Day 12

Breakfast

1 serving Mushroom-Tomato Frittata

3/4 cup low-fat, skim, or soy milk

1 cup fresh raspberries

Coffee or tea

Snack

1 serving Stuffed Dates

f0

Lunch

1 serving Curried Tabbouleh

Tossed salad with 2 tablespoons reduced-fat salad dressing

Snack

Cut-up raw vegetables dipped in 1/2 cup low-fat cottage cheese

Dinner

1 serving Beef and Broccoli Stir-Fry

1 serving Vanilla-and-Orange Parfait

Daily Nutrition Profile: 1,343 calories; 99 g protein; 182 g carbohydrate; 27 g total fat; 5 g saturated fat; 324 mg cholesterol; 28 g fiber; 7 g sugar; 2,297 mg sodium

Day 13

Breakfast

2 egg whites, scrambled

1 Orange Raisin Bran Muffin

1 cup melon balls (or other fresh seasonal fruit)

Coffee or tea

Snack

1 orange

Lunch

Low-fat chef's salad: 2 slices reduced-fat ham, 1 ounce low-fat Cheddar cheese, chopped lettuce and assorted cut-up salad vegetables, 2 tablespoons low-fat French dressing

Snack

1 cup low-fat, sugar-free yogurt (any flavor)

Dinner

1 serving Dijon-Roasted Salmon

1 serving Winter Root Vegetable Puree

Daily Nutrition Profile: 961 calories; 71 g protein; 107 g carbohydrate; 32 g total fat; 7 g saturated fat; 119 mg cholesterol; 17 g fiber; 3 g sugar; 1,485 mg sodium

Day 14

Breakfast

2 links turkey sausage

1 serving (1/2 cup) high-fiber cereal, such as All-Bran

1 cup low-fat, skim, or soy milk

1 peach (or other fresh seasonal fruit)

Coffee or tea

Snack

1/2 cup low-fat, sugar-free yogurt (any flavor)

Lunch

1 serving Seared Tuna Salad

Snack

1 serving Curried Tofu Dip with raw cut-up vegetables

Dinner

1 serving Zucchini Lasagna

Tossed salad with 2 tablespoons reduced-fat blue cheese dressing

1 serving Baked Bananas

Daily Nutrition Profile: 1,269 calories; 106 g protein; 163 g carbohydrate; 30 g total fat; 9 g saturated fat; 181 mg cholesterol; 31 g fiber; 14 g sugar; 2,463 mg sodium

Copyright © 2004 by Phillip C. McGraw

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Table of Contents

Contents

Introduction

Part I: Getting Started

1. Cooking the Ultimate Weight Solution Way

2. Setting Up a No-Fail Kitchen

Part II: The Recipes

3. Breakfasts

4. Lunches

5. Entrées and Side Dishes

6. Snacks

7. Desserts

8. Holidays and Special Occasions

Epilogue

Metric Conversion Charts

Index

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Sort by: Showing all of 6 Customer Reviews
  • Anonymous

    Posted August 31, 2006

    Review

    When i bought this book i was expecting a very easy and simple cookbook. These recipes in this book are very disapponting and the recipes are not simple to make or fix.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted November 9, 2005

    Fantastic!!! Worth every penny!!

    I have already tried 5 recipes from this book and I've only had it for a week! The recipes are simple to make and REALLY TASTY! I have used Dr. Phil's Weight Loss Solution successfully to lose weight and this cookbook has been the perfect compliment to his weight loss plan. I would highly recommend this book.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted June 26, 2004

    Dr.Phil always comes thru

    This cookbook is such an addition to his well thought out diet guide, The flavors in these dishes are amazing. Its great for families that way all can eat healthy, not just the dieter. I doesnt taste or feel like a diet. 2 thumbs up!!!

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted May 30, 2004

    Solid Cookbook for his Solid Program

    Dr. Phil's diet is straightforward and this cookbook is too. There are only 100 recipes but they are great and they are foods that you can eat repeatedly. If you are using Dr. Phil's diet program this is a cookbook to have. Does the job.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted June 18, 2004

    Leaves a lot to be desired

    Very disappointed in this book. For a book of recipes, it is severely lacking. I won't be buying another 'Dr. Phil' book again. This is the second one I've bought and the second one I'm disappointed in.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted July 15, 2004

    I am not on a diet.

    I did not buy this book for the diet need. I bought it for the easy healthy meals I can make my family. most cook book have you eating mud or foods high in fat and surgers.

    Was this review helpful? Yes  No   Report this review
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