Healthy Recipes
Looking for some delicious, healthy recipes for your weight loss journey with phentermine? Check out these recipes submitted by past phentermine users!
TABLE OF CONTENTS
Breakfast
Easy Omelette
2 eggs
1 Tbsp skim milk
3 thin slices of smoked ham
1 green onion, finely sliced
½ tomato, chopped
A pinch of black pepper
PREPARATION:
1. Beat the eggs and milk in a small bowl with a fork until well-blended.
2. Spray a pan with cooking spray. Add the ham, onion and pepper – cook on medium heat for 2-3 minutes.
3. Pour the egg mixture into the pan and lower heat. Cook over low- medium heat for 5 minutes or until egg is firm, making sure to constantly lift the sides (and eventually flip) to assure that all off the egg is cooking.
4. Fold in half with a spatula and remove omelette from pan. Serve immediately.
Vegetable Frittata
4 Eggs
Salt
Pepper
Olive Oil
Vegetables
PREPARATION:
1. Preheat the oven to 450°F.
2. Take 4 eggs and whisk them with a pinch of salt and a little pepper.
3. In a large, oven-safe frying pan, heat 1 tablespoon of olive oil.
4. Add whatever veggies you like. I like spinach, mushroom and tomato.
5. When the veggies are done, pour the egg mixture over the vegetables and cook for about 3 minutes, making sure to regularly lift the mixture at the sides to ensure that the egg is well distributed.
6. Once the eggs are lightly brown, move the pan to the oven and bake for around 7 minutes, or until the eggs are set.
Poached Eggs
2 eggs
Roasted vegetables (optional)
Avocado (optional)
Whole-grain toast (optional)
PREPARATION:
1.Boil a pan of water until it is bubbling quickly (at its maximum temperature).
2. Stir the water to create a whirlpool then crack an egg into the center of the water.
3. When the water starts to turn white and comes to the surface, turn the temperature down and leave the egg for a few seconds.
4. Remove the egg from the water with a slotted spoon.
5. Pat on a paper towel then place it on your plate.
6. Serve on a bed of roasted veggies, fresh greens or avocado toast.
Huevos Rancheros
2 eggs
1 strip of bacon, chopped
1 medium tomato, chopped
1/4 onion, chopped
1/2 green pepper, chopped
1 teaspoon of chili sauce
A pinch of salt, garlic, olive oil
PREPARATION:
1. Sautee the garlic, onions and pepper in a little olive oil for 4 minutes, or until onion is clear. Add tomatoes and continue cooking for a couple more minutes. Remove from heat and set aside.
2. In another pan, add little oil and heat it until it simmers. Fry 2 eggs. Remove immediately from the pan to avoid overcooking.
3. In the same pan, add the small strip of bacon and cook until crispy. Remove from pan and transfer pieces to a plate lined with paper towel to absorb excess grease.
4. Put the eggs on a plate, pour the tomato sauce and chili sauce on top, and then season with salt and pepper to taste. Sprinkle with bacon. ¡Enjoy!
Raspberry Choc Oatmeal
1/2 cup frozen raspberries
1/2 cup oats
1 cup nonfat milk (or our favorite milk substitute)
1 Tbsp low sugar, reduced-fat hazelnut spread
PREPARATION:
1. Put frozen raspberries in a bowl and defrost them in the microwave for 1-2 minutes. Set aside.
2. Pour oats and milk into a microwave-safe bowl. Microwave for 2-3 minutes or until cooked, checking every 30-45 seconds to make sure they don’t overflow.
3. Spoon the oatmeal over the raspberries.
4. Put a dollop of low-sugar/reduced-fat chocolate hazelnut spread in the middle of the oatmeal and enjoy!
Fruit Parfait
1 cup fresh fruit, chopped
1 cup plain, low fat Greek yogurt
1/4 cup cereal
optional: drizzle of honey
PREPARATION:
1. Chop up a few of your favorite soft fruits such as bananas, kiwis, berries, mango and/or melon.
2. In a bowl, layer fruit with plain Greek yogurt.
3. Top with cereal (such as muesli, granola or oats) and/or a drizzle of honey.
Lunch & Dinner
Cod with Tomato & Thyme
1 Tbsp olive oil
1 onion, chopped
1 14oz can of chopped tomatoes
1 tsp brown sugar
a few sprigs of thyme
1 Tbsp soy sauce
1 fillets of cod
PREPARATION:
1. Heat olive oil in a large saucepan and add chopped onion. Sauté until onion is translucent.
2. Stir-in tomatoes, brown sugar, thyme and soy sauce. Bring to a boil.
3. Add cod fillets to pan (or if you prefer, you can use pollock or tilapia instead).
4. Simmer until fish is cooked and flakes easily. Serve with a small baked potato and some roasted or steamed veggies.
Quinoa Salad
Half a cup of quinoa
1/2 of a red onion, diced
2 bell peppers, chopped
2 tbsp olive oil
3-4 tbsp balsamic vinegar
Salt and pepper (spice) to taste
PREPARATION:
1.Rinse half a cup of quinoa thoroughly before cooking to remove any bitterness.
2.Add to a pot with twice as much water, and bring to the boil.
3.Leave to simmer until all the water is absorbed. When the quinoa is light and fluffy set aside.
4.Mix together olive oil, balsamic vinegar, salt and pepper in small bowl. Set aside.
5.Combine vegetables and quinoa in a medium bowl. Add liquid mixture and stir well.
6.Let stand for at least 20 minutes before serving.
Whole-Grain Wrap
2 whole grain tortillas
1/2 cup shredded carrot
1 tomato, sliced
4 ounces of thinly sliced chicken breast
1 spring onion, sliced
220g mixed salad greens
Low fat ranch dressing
PREPARATION:
1. Preheat a grill or grill pan.
2. Grill the chicken until it’s cooked. Then set aside to cool slightly. Place in big bowl when it’s cool enough to handle.
3. Add the greens to the bowl. Then add the tomato, onions and carrot. Toss gently a few times.
4. Top with the ranch dressing and toss gently again.
5. Place an equal amount of salad on each tortilla. Roll up, then slice in half. Enjoy!
Green Salad with Tuna
3 cups of lettuce or spinach
1/2 tomato, sliced
1/4 cup cooked peas
1/4 cup canned corn
1 can of water-packed tuna
1-2 Tbsp of your favorite vinaigrette
Optional: 1 Tbsp sliced olives
PREPARATION:
1. Wash and drain 3 cups of lettuce or fresh spinach and then place in bowl.
2. Add tomato, peas, corn and olives (optional) to greens.
3. Drain one package of water-packed tuna (either from a can or pouch) and add to salad.
4. Drizzle with 1-2 Tbsp of your favorite vinaigrette, toss and serve immediately.
Red, White & Blue Salad
1/2 bag (about 3-4 oz) of baby spinach
1/4 cup fresh blueberries
1/4 cup raspberries or sliced strawberries
2 Tbsp roasted, sliced almonds or pecans
1/4 pound grilled chicken breast, cooled and sliced
1-2 Tbsp poppy seed dressing, served on the side
PREPARATION:
1. Pour the spinach into a medium serving bowl.
2. Add the berries, nuts and chicken.
3. Serve with dressing on the side, or toss with salad dressing just before eating.
Chicken Fajitas
1/4 pound chicken, cooked & seasoned
2-3 cups of fresh or sautéed veggies, sliced
2-3 small tortillas (or 1 large tortilla)
1 Tbsp Mexican Blend cheese
1 Tbsp sour cream (or plain Greek yogurt!)
PREPARATION:
1. Season & cook your chicken how you’d like!
2. Slice veggies in thin strips to make fajitas – you can use corn, peppers or just use lettuce.
3. Next lay the chicken in your tortilla (I used a jicama tortilla) and top it with a little bit of cheese.
4. Top with a small dollop of sour cream or Greek yogurt.
Sweet Salmon
1/2 tablespoon garlic powder
Salt and pepper, to season
2 salmon fillets
4 lemon wedges
1 tablespoon butter
1 tablespoon honey
1 small cup of water
PREPARATION:
1. Preheat oven to grill on medium heat.
2. Stir together the garlic powder, salt and pepper in a small bowl. Set aside.
3. Heat the butter in a pan over medium-high heat until melted. Pour the honey, lemon juice and a splash of water. Mix well.
4. Add the garlic powder, salt and pepper mixture. Stir well.
5. Rub in equal amounts onto the salmon fillets.
6. Bake the fillets on each side until golden.
7. Then add the lemon wedges around the salmon.
8. Grill for a further 5 minutes, or until the tops of the salmon are cooked to your liking.
9. To serve, drizzle with lemon juice. Serve with steamed vegetables; over brown rice or with a salad.
Chicken Stir-Fry
3 cups vegetables, sliced
1 chicken breast, sliced
1 Tbsp olive oil
2 oz rice noodles
1/4 cup chicken broth
1 Tbsp soy sauce
PREPARATION:
1. Heat oil in large, non-stick skillet or wok. Add chicken and saute.
2. Meanwhile, cook your noodles according to package instructions.
3. Add vegetables, chicken broth and soy sauce and continue cooking until vegetables reach desired level of doneness.
4. Add noodles just before the stir-fry is finished. Toss well to mix them into meat and vegetables.
Lentil and Egg Salad
½ cup cooked lentils
½ cup salad mix
¼ avocado, chopped
1 tomato, sliced
1 hard-boiled egg, chopped
Half a cup of chicken or vegetable broth
PREPARATION:
1.Place lentils in a large pot with 2 cups of water.
2.Cook your lentils on low heat for 20-45 minutes.
3.Add flavor by simmering in chicken or vegetable broth.
4.Set aside and let it rest for 5 minutes.
5.Then toss together lentils, salad mix, and avocado.
6.Top with tomato and hard-boiled egg.
Chicken Pozole
1 lb of chicken breast
4 cups of chicken broth
2 cans (about 28oz) of chopped tomatoes
1 small bag of hominy
4 cloves of garlic, minced
1 tsp of chili paste (or a few shakes of cayenne pepper)
1 onion, sliced
A pinch of oregano
Optional: 1 lime, cut into wedges
PREPARATION:
1. In a large pot, combine chicken, chicken broth, tomatoes, hominy, and half the onion. Cook for 45-50 minutes, or until chicken is soft and easy to shred.
2. Meanwhile, blend garlic, the remaining half of the onion, chili paste and oregano. Set aside.
3. Remove chicken from soup and shred, then add back into soup.
4. Add chili mixture into soup and cook for another 15 minutes.
5. Serve by itself, or with lime wedges for an extra little kick!
Baked Lemon Garlic Fish
2 fillets of halibut
2 Tbsp lemon juice
1 Tbsp butter, melted (or olive oil)
1 clove of garlic, minced
1 tsp dried parsley
1 sprinkle of cayenne
Salt to taste
PREPARATION:
1. Preheat the oven to 375°F (190°C).
2. Cover a cookie sheet with foil and spray with cooking spray.
3. Rinse off two fillets of halibut (or other white fish), dry well and place flat on the cookie sheet.
4. In a small bowl, mix together all other ingredients.
5. Drizzle mixture generously over fish.
6. Cook the fish in the pre-heated oven for about 30 minutes. When the fish is done it will pull away from the bone (flake) easily.
Ground Turkey
1 tbsp olive oil
½ onion, chopped
1 clove of garlic, chopped (to taste)
¼ lb ground turkey
1 bell pepper, slivered
1 handful fresh spinach
PREPARATION:
1. Heat olive oil in a large skillet over medium-high heat.
2. Add onions and cook until soft.
3. Add ground turkey and some garlic (to taste).
4. When the turkey is no longer looking pink, add bell pepper.
5. Add a handful of fresh spinach, mix and enjoy!
Hummus Veggie Wrap
1 whole-grain tortilla
2 Tbsp red pepper hummus
1 handful shredded carrots
1 handful baby spinach
¼ cup edamame soy beans
2-3 slices of avocado
½ bell pepper, sliced
Splash of lemon juice
PREPARATION:
1.Spread the whole grain tortilla wrap with roasted red pepper hummus.
2.Add carrots, baby spinach, edamame soy beans, avocado, bell pepper, and a splash of lemon juice.
3.Roll the wrap and then cut into slices.
Chicken Tacos
INGREDIENTS:
2 wheat or corn tortillas
1 chicken breast, seasoned and cut into thin strips (tenders)
1 red pepper
1 yellow pepper
1 onion
The juice of a lemon
Salt and pepper
PREPARATION:
1. Cut the peppers into small strips. Peel the onion and cut into small pieces.
2. Spray a saucepan with cooking spray and then add the chicken.
3. After chicken has browned, add the onion and peppers. Cook for 10-15 minutes, or until chicken is cooked-through and vegetables are soft.
4. Remove from heat and add lemon juice, plus salt and pepper to taste.
5. Microwave tortillas on high for 20 seconds, or until heated and soft.
6. Spoon chicken and vegetables into tortillas and enjoy!
Bunless Burger
¼ pound of lean ground beef or ground turkey
Lettuce
1 sliced tomato
Ketchup
Mustard
PREPARATION:
1.Form ¼ pound of lean ground beef or ground turkey into a patty.
2.Grill, or cook in a cast iron skillet, until cooked through (or less if you prefer your beef less cooked).
3.Lay a leaf of lettuce flat on your plate and place patty in middle. Top with mustard, ketchup and a few slices of tomato. Wrap the burger in the lettuce.
Healthy Tuna Salad Pita
1 can (or pouch) of tuna, packed in water
1/4 cup carrots, shredded
2 Tbsp plain, low-fat Greek yogurt
1 tsp mustard
Optional: chives, parsley and/or pepper to taste
PREPARATION:
1. In a small bowl, mix all ingredients together.
2. Serve over a bed of greens or inside half of a pita bread for a diet-friendly sandwich!
Salmon Salad
3 tomatoes, chopped (or 1 can of chopped tomatoes)
½ onion, chopped
2 cloves of garlic, minced
A little lemon juice
1 tsp of thyme
1 tsp of oregano
1 tbsp olive oil
Salt & pepper to taste
PREPARATION:
1. In a small bowl, mix together the tomatoes, onion and spices. Set aside.
2. Drizzle one side of a skinned salmon fillet with olive oil, salt and pepper, and then then place the fillet oil-side down on square of aluminum foil.
3. Top the fillet with the tomato mixture and then wrap the fish by twisting the edges of the aluminum foil together to form a pouch.
4. Place in an oven-safe dish and bake at 400°F for about 25 minutes, or until the salmon is just cooked through.
5. Serve over a bed of fresh greens (like spring mix or spinach) – the cooked tomato mix makes a great dressing!
Rosemary Ranch Chicken Kabobs
¼ cup olive oil
½ cup ranch dressing
3 tbsp Worcestershire sauce
1 tbsp minced fresh rosemary
1 tsp lemon juice
1 tsp white vinegar
¼ tsp ground black pepper, or to taste
5 skinless, boneless chicken breast halves – cut into 1 inch cubes
PREPARATION:
1. In a medium bowl, stir together the olive oil, ranch dressing, Worcestershire sauce, rosemary, lemon juice, white vinegar, and pepper. Let stand for 5 minutes.
2. Place chicken in the bowl, and stir to coat with the marinade. Cover and refrigerate for 30 minutes.
3. Preheat the grill for medium-high heat. Thread chicken onto skewers and discard marinade.
4. Lightly oil the grill grate. Grill skewers for 8 to 12 minutes, or until the chicken is no longer pink in the center, and the juices run clear.
Taco Salad
1 cup brown rice
1 small lettuce
1 cup beans
1 lb. extra-lean ground beef
1 pkg. (35 g) taco seasoning mix
1 cup cheddar cheese
2 tomatoes, chopped
Salsa
PREPARATION:
1. Preheat a grill or grill pan.
2. Grill the ground beef until it’s cooked. Prepare the meat according to the taco seasoning’s directions.
3. Cook the brown rice then set aside for a few minutes.
4. Chop a head of lettuce. Drain & rinse a can of beans.
5. When all of your ingredients are prepped, put ½ cup of cooked rice and 1 cup of chopped lettuce in a medium container.
6. Next, add about half a cup of cooked meat. Then add a ¼ cup of each of the remaining ingredients and a tbsp. of Salsa. Enjoy!
Grilled BBQ Chicken
2 chicken breasts
1-1.5 cups BBQ sauce
PREPARATION:
1. Remove skin from chicken breasts and place in dish. Cover chicken in BBQ sauce and toss to coat well. Place chicken in refrigerator and allow to marinate for at least 30-60 minutes.
2. Remove chicken from marinade and discard extra sauce. Grill the chicken at a medium-to high heat for 10-12 minutes, or until fully cooked. Make sure to turn every 2-3 minutes to avoid the meat sticking to the grill! If you’d like a stronger flavor, you can pour a little extra BBQ sauce over the chicken breasts as they cook.
3. Serve with a side salad, a small sweet potato or ½ cup of brown rice.
Creamy Whole-Grain Pasta
1 serving (typically about ½ cup or 2 oz) of whole-grain pasta
1 can of crushed tomatoes
½ cup of chicken stock
½ onion, chopped
2 cloves of garlic, chopped
A pinch of sugar
1 Tbsp of Italian seasoning
1 small (6oz) plain, low-fat Greek yogurt
Optional: additional vegetables
PREPARATION:
1. Cook pasta according to package instructions. Drain and set aside.
2. While the pasta is cooking, put tomatoes into a saucepan and stir-in chicken stock, onion, garlic, sugar and Italian seasoning.
3. Let simmer for half an hour, and then add any additional vegetables (such as peppers, zucchini, or mushrooms) and cook on low until the vegetables are soft.
4. Remove sauce from heat and stir-in Greek yogurt add protein and make it creamy.
5. Pour pasta into a bowl and top with tomato sauce. If you have extra sauce, refrigerate in a covered container for up to 3 days or freeze to use later!
6. If one serving of pasta isn’t enough to fill you up, serve with a garden salad and/or top with a grilled chicken breast.
Chicken Salad Lettuce Wraps
¼ pound chicken breast, cooked, cooled & shredded
10 red grapes, halved
1 tsp chives
1 Tbsp plain Greek yogurt
1 Tbsp mayo
1 tsp (heaping) of mustard
Dash of paprika
Dash of garlic powder
Optional: salt & pepper to taste
PREPARATION:
1. Combine all of the liquid ingredients in a medium bowl. Stir well.
2. Add remaining ingredients. Mix until combined.
3. Serve in large lettuce leaves (as a wrap) or over a bed of greens (as a salad).
Crispy Baked Chicken
2 chicken breasts (boneless & skinless), cut into strips
1 egg
1 cup of breadcrumbs
2 tablespoons cayenne
1 squirt of milk
Salt and pepper to taste
Spray oil
PREPARATION:
1. Preheat the oven to 425°F (200°C) and spray a cookie sheet with cooking spray.
2. In a small bowl, beat the egg with the milk.
3. In another small bowl, mix the breadcrumbs, cayenne pepper and a pinch of salt. Mix well.
4. Dip one strip of chicken egg mixture, and then roll in the breadcrumbs mixture until well-coated. Place on cookie sheet.
5. Repeat until all of the chicken strips are breaded.
6. Bake for 15-20 minutes, until golden brown on all sides. It’s best to flip the chicken about 5 minutes before it’s done to get the other side crispy too!
7. Serve with steamed veggies, plus ketchup or ranch for dipping.
Pizza Chicken Rolls
4 chicken breasts, boneless & skinless
1 cup tomato sauce
1 small ball of fresh mozzarella cheese
¾ cup grated mozzarella cheese
Olive oil
PREPARATION:
1. Preheat the oven to 425°F (200°C) and spray a cookie sheet with cooking spray.
2. Using a sharp knife, make some deep cuts into each chicken breast.
3. Add a few tablespoons of tomato sauce on each chicken breast, making sure some sauce flows into the cuts.
4. Slice some pieces of fresh mozzarella cheese and put a piece of cheese in each cut. This cheese will melt in the oven and will give even more creaminess to the chicken.
5. Sprinkle with dried oregano and a drizzle of olive oil, and then top with grated mozzarella.
6. Bake for 20 minutes, or until chicken is completely cooked-through.
Serves 4.
Snacks & Sides
Yogurt-Dipped Frozen Berries
4 cups fresh strawberries
3/4 cup non-fat/low-fat vanilla Greek yogurt
PREPARATION:
1. Choose a cookie sheet or pan that fits easily in your freezer and line it with wax paper.
2. Wash and dry a quart of fresh strawberries.
3. Pour 3/4 cup (or one 6oz container) of non-fat/low-fat vanilla Greek yogurt into a small bowl.
4. Holding strawberries by the stems and leaves, dip each strawberry about 2/3 into the yogurt. Dunk it a couple of times to make sure it’s well-coated in yogurt.
5. Gently place the dipped strawberry on the lined cookie sheet.
6. Repeat with each berry until all of the strawberries are coated and laying on the cookie sheet.
7. Freeze for 45-60 minutes for softer berries and yogurt, or 2+ hours for a harder frozen snack.
Air-Popped Popcorn
1/2 cup popcorn kernels
1 tsp canola oil
salt & pepper to taste
PREPARATION:
1. Put popcorn kernels and oil into a small bowl and mix until all of the kernels are well-coated with oil.
2. Pour coated kernels into a brown paper bag and add a couple shakes of salt and pepper. Fold the top of the bag over a few times to seal it (make sure to leave enough room for the popcorn to pop!).
3. Microwave on high for 2:20 – 3:00, or the pops slow down.
4. Remove from microwave and open cautiously (be careful about the steam!). Enjoy immediately.
Whole-Grain Toast with Peanut Butter
1 slice of bread, toasted
1 Tbsp of peanut butter
PREPARATION:
1. Toast a slice of your favorite brand of whole-grain bread.
2. Spread 1 tbsp of peanut butter on the toast and enjoy!
3. If you’d like, add some sliced strawberries on top for an extra punch of fruity flavor!
Roasted Veggies (Side Dish)
2 cups of frozen veggies
1-2 tbsp olive oil
Seasonings of your choice
Salt & pepper to taste
PREPARATION:
1. Defrost and dry off 2 cups of your favorite frozen vegetables: carrots, cauliflower, broccoli, onions and/or peppers are great!
2. Preheat the oven to 425°F.
3. Pat the veggies dry and then pour them out onto an ungreased cookie sheet.
4. Drizzle vegetables with olive oil, a pinch of salt and seasonings of your choice. Toss until well-combined. If you’re looking for ideas, try cumin + cayenne OR Italian seasoning + garlic powder for the seasoning!
5. Roast for 30-40 minutes, or until crispy. Enjoy as a side to chicken or fish.
Roasted Cauliflower (Side Dish)
1 head of cauliflower, chopped and washed (or one bag of frozen cauliflower, defrosted)
1-2 Tbsp olive oil
Spices of your choice
PREPARATION:
1.Preheat oven to 425°F
2. Pour cauliflower out onto ungreased cookie sheet. Using a cloth or paper towels, remove as much moisture as possible from the cauliflower.
3. Drizzle with olive oil and spices. (If you’ve never made roasted cauliflower before, try a light sprinkle of cumin, a few shakes of cayenne pepper and a couple dashes of salt. All to taste!).
4. Toss cauliflower to ensure all the florets are well-coated in oil and spices, and then spread out in a single layer on the cookie sheet.
5. Bake for 25 minutes or until starting to brown, flip with a spatula, and then bake for an additional 5 minutes or until crispy. Enjoy!
Shakes & Smoothies
High-Protein Chocolate Shake
2 scoops of chocolate protein powder
1 cup almond milk (or milk of your choice!)
1 cup ice
PREPARATION:
1. Pour everything into blender and blend until smooth.
2. To make a meal replacement shake, or for additional body and flavor, add a banana and/or 1 tbsp of peanut butter (or PB2!) to the mix.
Banana Cinnamon Protein Shake
1 cup plain unsweetened almond milk
1/2 cup plain full fat Greek yogurt
1 scoop vanilla protein powder
1 frozen banana
1/8 tsp ground cinnamon
ice as needed
PREPARATION:
1. Add the unsweetened almond milk, full fat plain Greek yogurt, vanilla protein powder, frozen banana, and ground cinnamon into a blender.
2. Blend until smooth.
The Green Fuel
1/2 of a green apple
1 banana
1/2 cup pineapple, cubed
1 cup raw kale
1 bag (8 oz) raw spinach
3/4 of a PowerBar Protein Shake
1/2 cup water or almond milk
PREPARATION:
1. Blend together! It’s super good!
Homemade Protein Shake
1 banana
2/3 cup (6oz) Greek yogurt
½ cup of almond milk
1 tbsp peanut butter
1 tbsp chia seeds
½ tsp cinnamon
PREPARATION:
1. Blend and enjoy.
