Meet Dieter Winslow (nickname "Win"). He’s an old friend of our VP of Anger Management, Chris Lytle. Win’s decision to lose weight was triggered by the scale when it read 199 pounds. He was determined to not reach 200 pounds or buy new clothing. At first, his goal was to lose a couple pounds a month.  After a little prodding from an old friend, Win set his sights a little higher and purchased plan Z. Instead of a couple pounds a month, he lost a couple pounds a week. In fact, Win lost a total of 37 pounds with Plan Z!

“Really the diet has helped so much. It’s educated me. The spray has been fantastic.”

Along with feeling lighter, Win is also eating smarter.  He told us, “The whole diet taught me how to eat.” Win learned all the ways sugar can hide in ingredient labels and once he started paying attention to ingredient labels, he realized sugar was everywhere. It's shocking to learn that most of processed foods are made from wheat, corn sugar and soy.

He provides a few more great tips in his interview too. Have a listen below.

Potatoes Brabant - Air Fryer

Plan Z Phase: This is a Z3.5 (ZReboot3.5) recipe.

Potatoes Brabant are super-easy to make in an air fryer. The dusting of grated Parmesan cheese helps keep the glycemic uptake down so your blood sugar won’t spike. I don’t make these often, but they are a real treat when I do.

Servings: Serves 2. Can be doubled easily


  • 3 or 4 small yellow potatoes. (2-3” in diameter)
  • 4 Tbl of grated Parmesan cheese (or to taste)
  • Grated sea salt and pepper


Wash and dry your potatoes. You don’t even need to peel them. Cut them into small cubes, maybe 1/2” across.

Spray your air fryer basket with olive oil spray. Put in the potato bits. Spray them again with olive oil and toss. Do this over the sink in case it drips. Cook the potatoes at 400 degrees for 20-25 minutes.

They will be crispy on the outside and perfectly tender in the middle.

With some air fryers, it is a good idea to toss them half-way through so the ones on the bottom get crispy too. My air fryer has a shallow basket, so I don’t need to do that.

Dust with grated Parmesan, season with grated sea salt and pepper and serve.



Low Carb Foldover Quesadilla

Plan Z Phase: This is a Z3.5 (ZReboot3.5) recipe.

Servings: Serves 4.

These 10” foldover quesadillas are plenty big for lunch or a lighter dinner. I’m writing this up like you are choosing your items from a buffet. I have done these with a crowd at a party and laid out all the ingredients. Each person took a plate, a tortilla and went around placing their ingredients on the tortilla. Then they brought them to me to grill. I could do a few at a time. It made a fun time to sip a drink while each person’s quesadilla cooked. I have given instructions here for how to bake them too.

Hint: if you place some cheese on the tortilla before you choose your ingredients and then put more cheese on top before you close up your quesadilla the cheese will melt and act like a glue to make them easier to flip on the grill. In the oven, no flipping necessary.


  • 1 package of LOW CARB 10” tortillas
  • 3 cups of cooked protein: shredded chicken or pork, chopped steak or shrimp or go vegetarian.
  • 5 Tbl of cheese: Monterrey jack, cheddar or any Mexican blend (You can even go wild and include blue cheese crumbles. They just won’t be traditional Mexican.)

Choose your veggies:

  • chopped bell peppers (any color),
  • sliced jalapenos
  • chopped onion
  • chopped tomato
  • cooked corn kernels
  • green onion
  • minced chipotle peppers in adobo sauce

Other fillings or side elements:

  • beans (pinto or black beans might be fun)
  • Guacamole
  • sour cream
  • salsa
  • pico de gallo
  • hot sauce
  • Shredded lettuce is a tradition too.

Optional seasonings (You might set out a set of spices that people can dust on their filling):

  • cumin
  • smoked paprika
  • cayenne


Preheat your oven to 400 degrees.

Put your 10” tortilla on a plate. Place some shredded cheese on one half of the tortilla. A couple tablespoons will do it. Then top with whatever else you want in your quesadilla. Shoot for maybe a half cup at the most of protein and veggie mixture and/or beans, etc. Dust with your seasonings and add a couple more tablespoons of grated cheese (you can even do two different cheeses!) Fold over the other side of the tortilla to sort of seal it. Squish down with the palm of your hand or a spatula.

Spray the cookie sheet with olive oil. Lay on the folded over quesadillas. Remember whose is whose. Even make a note on a piece of paper if you need to.

Spray the tops of the quesadillas with more oil. Bake for 15 – 25 minutes or until they are as brown as you like them. I like mine almost a mahogany brown, so mine are definitely in the oven a long time. I like crispy. Remove the cookie sheet from the oven and remove the quesadillas with a spatula to the plate. Or cut them into wedges to serve.

Garnish as you desire with items from above.



Upside Down Tamale Pie

Plan Z Phase: This is a Z3.5 (ZReboot3.5) recipe.

Servings: Serves 6.

In a regular tamale pie the cornbread is usually on top, like a crust. This low carb tamale pie actually has NO CORN in it. I call it Upside Down because in this recipe the “cornbread” is actually on the bottom. I found this recipe on-line, but I can’t see whom to give credit. I also Zolafied it to make it a bit easier to make. It’s not a super pretty dish to photograph but it tastes authentic without all the carbs.


  • 1 lb of chicken tenders, trimmed of the white membrane
  • 6 Tbl of butter, melted
  • 1/3 cup of heavy cream
  • 3 large eggs
  • 4 ounces of diced green chilies (one small can)
  • 1/2 cup of coconut flour (If your store does not have it you can order online. It's great to have around to sub for regular flour in many recipes.)
  • 1/2 tsp of grated sea salt
  • 1/4 tsp of baking soda
  • 1/2 cup of enchilada sauce (I used red sauce from a small can)
  • 1 Tbl of taco seasoning (I just use an equal mix of cumin, smoked paprika and a sprinkling of cayenne. Most taco mixes in a pouch have other stuff and preservatives in them.)
  • 1 cup of grated cheddar cheese

Optional toppings:

  • Hot sauce, sour cream and avocado slices


Preheat the oven to 350 degrees.

In a 9 X 9” ovenproof pan spray with olive oil and then put in your trimmed chicken tenders. Bake them for 20 minutes or until no pink remains. Remove them from the oven to cool and then shred the meat with two forks.

While the chicken is baking or cooling you can make your filling. Spray a 9” pie plate with olive oil spray or coconut oil spray.

To make the "cornbread" add the melted butter, cream, and eggs in a mixing bowl. Thoroughly mix with a whisk to combine. Add the green chilies, coconut flour, salt and baking powder. Stir well. Spread the mixture in the bottom of the 9” pie plate. Bake at 350 degrees for 15 minutes. The “cornbread” will be just set but a little wiggly in the middle.

Use a fork to poke holes all over the “cornbread”. Pour the enchilada sauce over the “cornbread”. Toss the taco seasoning elements into the chicken. Distribute the shredded chicken over the “cornbread” and sauce. Sprinkle on the grated cheddar.
Return to the oven at 350 degrees for 10-15 minutes to heat the meat and melt the cheese.

Let it set outside the oven for a few minutes so it will settle. This will not likely cut into even pie wedges. I opted to just scoop it out with a spoon. You decide.
Serve with your optional toppings.


The Closet Dilemma

Dieter Kate from Garberville, CA experienced dramatic weight loss with Plan Z.  When Kate started to approach a larger clothing size she decided she would invest in a healthier future with Plan Z instead of a new wardrobe. Now she’s facing a new issue with her closet:

“The hardest part of this diet, for me, has been keeping clothes in my closet that fit.”

Kate was expecting to struggle through the program but was shocked at how easy Plan Z was.

“It’s really been easy. You just follow the diet. You follow the plan and it just comes off.”

With Plan Z the recipes are endless.  Kate told us, “The recipes are amazing. I have not come across one recipe yet that I turn my nose up at.  They are all very good.”

She's lost 81 pounds so far and is working to hit 100. Her incredible transformation has inspired others to follow in her shoes and after listening to her interview you may find yourself inspired too.

Listen to her rave review below.

Chicken Enchiladas Suizas Casserole

Plan Z Phase: This is a Z3.5 (ZReboot3.5) recipe.

Servings: Serves 3. Can be double easily and baked in a 9 X 13” casserole.

This is my favorite dish to order in a Mexican restaurant. Trouble is they wrap it in several rolled-up tortillas. This is much better for you if you make it with one tortilla and do it as a casserole. Just as yummy.


  • 1 package (approx. 1 lb) of chicken tenders. Trim off the white membranes
  • 2 Tbl of butter
  • 1/2 cup of chopped onion
  • 1/2 cup of chopped green bell pepper
  • 1/2 cup of chopped red bell pepper
  • 2 cups of shredded cheddar
  • 3 Tbl of diced green chilies
  • 1/2 cup of green salsa (salsa verde)
  • 2 tsp of cumin
  • 2 Chipotle peppers in adobo sauce, minced
  • Grated sea salt and pepper to taste
  • 1 large low carb tortilla (12”)
  • 8 ounces of Monterey Jack cheese


Preheat oven to 350 degrees. Spray your 9 X 9” pan with cooking spray. Put in the chicken tenders and place in the oven to bake for approximately 20 minutes or until you cut into them and there is no pink. Take them out of the oven and set them aside to cool. Wash out the pan and start the making of the rest of the filling.

Melt the butter in a sauté pan over medium heat. Then add the onion and bell pepper bits and sauté until they are loose.

Take two forks and shred the chicken tenders.

Now it’s time to get ready to assemble.

Get out a large bowl. Add the shredded chicken, the onion and pepper bits, the cheddar cheese, chili peppers, green salsa, cumin, chipotle peppers and salt and pepper. Stir with the spatula until completely mixed up.

Spray your 9 X 9” oven-proof pan with olive oil spray. Press one of the low carb tortillas into the bottom of the pan and slightly up the sides. Then pour the chicken mixture on top. Spread it so it covers the tortilla. Top with the Monterey Jack cheese.

Top the casserole with aluminum foil and bake it for 30 minutes. Take it out of the oven and remove the foil. You can serve it as is or you can turn on your broiler and put it back in for a few minutes to broil the top and have a slightly crispy top.

Let it sit to rest for at least 10 minutes before you cut it. You want it to settle and if you try to eat it too soon, you’ll scald your mouth. Cut with a sharp knife and use a spatula to take it out of the pan.




I feel 110% better

We interviewed Dieter Melissa during her last few days of ZReduction. She works for a home care agency and has been in the medical field for her entire adult life. This kind of job requires 12-hour shifts and made it hard for Dieter Melissa to maintain a healthy diet.

Melissa told us, “You start working 12 hour shifts and you tend to forget to eat…You go to the snacks; you go to the things that are completely and utterly unhealthy.”

Dieter Melissa claims her biggest weakness was sugar and chocolate,

“...One of the main reasons I wanted to do this diet is because my biggest weakness was sugar and chocolate and anything that was very sweet. So, to detox from all of that and now not even have a craving for it is amazing to me.”

The first few days of ZReduction were hard for her. Detoxing from sugar and artificial ingredients is difficult and sometimes nauseating.  However, the support, flexibility and fabulous recipes provide by Plan Z carried her through the 48 days of ZReduction and provided the wonderful results depicted above.

Are you questioning dieting during a pandemic? Listen to Dieter Melissa’s interview and you’ll learn how “taking out the nasty stuff” like processed foods, excess sugar and artificial preservatives can help you combat stress and anxiety.



“I don’t have the aches and pains that I used to. I wake up very refreshed. I feel 110% better.”

"I've eaten naked, boring food for years..."

Dieter Mackenzie is from Myrtle Beach, SC.  The photos above depict her total weight loss of 50 pounds. She was on another diet before Plan Z and when asked to compare her experience on both diet plans she said, “A lot more food on Plan Z. I can eat a lot more variety of food as well. And I’m not hungry...The big thing is, I get a lot more information and support.  When something not going perfectly, I can ask someone… and I don’t feel lost.”

After receiving an education on healthy eating from Plan Z, Mackenzie is eating more food each day then she did when she was pregnant.  She is replacing fast food, simple carbohydrates and chemical laden processed foods with quality meats, omega-3 rich nuts and fresh produce.  In fact, during her interview she mentions, “When I get my rib eye steak from the store, I don’t get the little lady steak, I get the big man steak now.”

She cannot say enough good things about the recipes she gets access to with Plan Z.  She has been inspired to invest more in upgrading her kitchen.

When our VP of Anger Management, Chris Lytle, asked her, “how does it feel to be 50 pounds lighter?”

Dieter Mackenzie provided an impressive list of health benefits:

  • Better sleep and no more need for daytime naps
  • Reduced thyroid medication. Not only did was she able to remove one medication entirely she lowered her dos on the second by half
  • Improved cognitive thinking
  • More dreams!
  • Less body pain in her knees, lower back and feet
  • “I feel much younger!”

Have a listen to her interview below or check out some of her favorite recipes.

Stuffed poblanos peppers


Peanut butter dream

Sitting is the new smoking

Tired of feeling sick, fed up with feet swelling and body pain just from walking, Dieter Darryl was ready to go on a diet. He lost 36.5 pounds with Plan Z and managed to get off medication for high blood sugar and high cholesterol. Now, at 203 pounds, he is no longer considered diabetic and proclaims himself a lover of salads. Darryl praises Plan Z because he actually learned how to eat and what to avoid. Plan Z taught him how to break his old habits.

Now, when he eats something high in sugar he starts feeling sick. Darryl told us, “That addiction to sugar is completely gone. In fact, now if I eat something with sugar in it by mistake, I actually pay for it. I feel lousy. I start feeling sick or my stomach hurts. My body is totally rejecting it.”

He’s tried to diet many times before. His take: “You’re really not the one who fails the diet. The diet fails you.” Plan Z gives you the information and long-term plan for keeping the weight off.

At the time of his interview, Darryl was on the air for Plan Z in West Lebanon, New Hampshire. Something that Darryl told his listeners frequently was, “If you’re in a situation where I was, that you’re 50-60 pounds overweight and you get up and you walk and it hurts and all you want to do is sit down? Ladies and gentlemen, sitting is the new smoking.”

Having tried other diets and failed to keep the weight off, his results from Plan Z made his son so proud. During a FaceTime chat with his son, Darryl was told, “Oh my god, You’re so skinny! What happened to your three chins… In six months you kept that off.  I’m so proud of you. You look so good.” And that to means everything to Darryl.  It means a lot to the ZTeam, too.

Have a listen below.

My self-esteem has returned

When Dieter Jim found Plan Z, he weighed in at 235 pounds.  Jim lost 35 pounds with Plan Z and came back for another round for a total loss of 67 pounds.  His strongest motivator? The arrival of a new grandchild.  Below is his story written in his words.

 By September of 2012, I had gained a new granddaughter and, unfortunately, enough extra weight to put me at 230 lbs. The fact that I couldn’t exercise during the first phase of Plan Z was attractive to me. I jumped up to 235 pounds after my Binge days. In my first reduction phase, I lost 35 pounds. My 2nd reduction phase resulted in another 32 pound loss. At one point a couple weeks into Zlife, I was down a total of 69 pounds from the 235 in November of 2012 to 166 in September 2013.

Today, almost 4 ½ years later, I fluctuate within 5 lbs of the 175 lbs when I ended my 2nd reduction phase. If I gain a little, I know what to do to lose it again. I’ve had continued contact with Zola for her advice and opinions. She is GREAT!!! Pay attention to the Tuesday calls as well. For the first two years, I was working and couldn’t attend live, but the recordings are always there for you to go back and listen to. The coaching is excellent and Damian & Jen were always there to keep me on track.

The ZR50 spray helped me to accomplish my goal as I was never hungry while on the diet. I also increased my water intake to a minimum of 96 ounces per day. I still use many of the delicious recipes available from Plan Z. And the manual is so helpful, even to this day.

My wife and daughter have gained residual benefits from my new way of eating. One of these is the fact that I no longer snore to keep her awake at night. My self esteem has returned, I’m now wearing the same size jeans that I wore in high school, and I can run after my grand kids without losing my breath!! Can’t believe it was like carrying a 35 lb bag in each hand for all these years.

Thanks for sharing your journey with us Jim!

Beef Stroganoff

This is a Z3.5 (ZReboot3.5) recipe.

Servings: Serves 4. Can be doubled easily.

I know beef stroganoff is traditionally served over egg noodles. Egg noodles have almost the same amount of carbohydrate as pasta. When your weight is stabilized, I say you can handle about a cup (cooked) of pasta once in a while so the same will go for egg noodles. One cup cooked is nowhere near the size of a portion you’d get at a restaurant. It’s just a small portion to give you the experience of noodles. This beef stroganoff can also just be eaten out of a bowl like a thick soup or stew. Or you can serve it with a side of veggies.


  • 1 lb of beef tenderloin or sirloin steak. ½” thick
  • 4 Tbl of butter (divided)
  • ½ pound of mushrooms washed, trimmed and sliced
  • 1 cup of chopped onion (I use Vidalia)
  • 1 cup of unsalted beef broth or stock
  • 2 Tbl of organic catsup or tomato sauce
  • 1 tsp of minced garlic (jar garlic will do)
  • Grated sea salt to taste. (I do 12 turns on my mill)
  • 2 Tbl of white flour
  • 1 cup of full fat sour cream


  • 4 servings of cooked egg noodles


Cut the meat into strips 1/2” wide and up to 2” long.

Melt 2 Tbl of butter in your saute pan. Add the mushrooms and onion. Cook until wilted and onion is tender. Then remove those from the skillet. Add the other 2 Tbl of butter and saute the meat. You just want to get it brown on both sides. It does not need to be cooked all the way through. Set aside 1/3 cup of broth in a small bowl. Pour the rest of the broth in with the meat. Add catsup, garlic and salt. Let simmer on medium low for 15 minutes. (While this is cooking it will be a good time to cook your noodles if you are using them).

Blend the reserved broth with the flour. Pour that in with the meat mixture. Add the onions and mushrooms. Heat to boiling. Bubble and stir for 1 minute to thicken. Turn off heat. Add the sour cream. Stir it in the sauce until it all heats up.




She Said Goodbye to 40 Pounds

Dieter Betty heard about Plan Z on her local radio station in Central Illinois. She waited 6 months before she decided to give it a try. What inspired her to quit researching and get with the Plan? It was her daughter’s impending wedding.  She wanted to lose weight so she could look back on those wedding photos with pride.

Betty has suffered with osteoarthritis in her hands, hip and knee and would need to ice and heat these joints every day before she lost weight on Plan Z.

“There’s hardly any pain at all from my arthritis after losing the weight.” She says now.

Betty lost 18 inches and 40lbs in two rounds of Plan Z. Her husband, Fred, lost 32lbs in just 35 days.

Betty told us, “When you lose that amount of weight you feel more self-confident about yourself…and I think clearly more.”

You can listen to their interview here:

Having her husband join her on the diet for the second round made it much easier.  As diet buddies, they could eat all the same food together and support each other through the process.  Now, they’re celebrating their success.

We call it the Buddy System and we offer a discount for those who diet together.  Call the office for more information! 800-255-9853

To give Fred’s favorite dessert a try, tap the image below!

 Fluffy No-Bake Lemon Cheesecake 

Mongolian Beef

Plan Z Phase: This is a Z3.5 (ZReboot 3.5) recipe.

Servings: Serves 3 – 4. Doubles easily.

There's no need to order out! This tastes better than any take out I’ve had!


  • 1 1/2 lbs steak, cut across the grain into 1/4 inch strips. You can choose anything from flank steak to NY Strip or even rib eye; just depends on how tender you want it and how much money you want to spend.
  • 2 Tbl cornstarch
  • 2 Tbl peanut oil

For the sauce:

  • 1 Tbl of olive oil
  • 3 cloves minced garlic (jar garlic will do)
  • 1/4 tsp fresh grated ginger root (or paste); I use the squeeze bottle version.
  • 1/2 C water
  • 1/3 C hoisin sauce. I have also used mango chutney.
  • 1/3 C tamari (healthier than soy sauce- less salt) or use soy sauce
  • 2 Tbl rice wine vinegar
  • 1/4 tsp chili flakes. This amount will give it a zing. More makes it hotter but you can also keep out the chili flakes and people can add more to their dish at the table.

For the vegetables:

  • 1/2 C sliced water chestnuts
  • 1 C chopped bell peppers. You choose what color you want. I used red.
  • 2 C of broccoli spears. I just use the tops of the broccoli for this dish. You could buy frozen and thaw them if you want.
  • 3 green onions cut into 1-inch pieces. White and light green parts only. Make sure they are clean.


Toss the strips of beef in the corn starch in a zip lock bag and let them sit on the cutting board for 15 minutes.

Meanwhile, prepare the sauce. Heat the oil in a small sauce pan over medium heat. When the oil is hot, lightly sauté the garlic for a minute, then add the ginger and cook for 30 seconds. Pour the remaining sauce ingredients in the pan and simmer for 5 minutes or until the sauce begins to reduce and thicken. Keep warm while preparing the rest of the ingredients.

In a large saute pan set over medium-high heat, add the 2 tablespoons of peanut oil. When the oil is hot, quickly stir-fry the beef in 2-3 batches. You want it to be nice and crisp on the outsides, but not cooked throughout. Transfer cooked beef to a plate. If the pan has a lot of oil in it, remove all but 1 tablespoon of oil.

Add the vegetables and sauté for 2-3 minutes before returning the beef to the skillet. Add the sauce, stir, and allow everything to cook for an additional 2 minutes before removing from the heat. Serve immediately. This does not need rice or noodles. It’s divine without.



Quick Coquilles St. Jacques (Scallops in a Creamy Mushroom-Parmesan Sauce)

Plan Z Phase: This is a Z3 (ZReboot) recipe. I had my first Coquille St. Jacques in a restaurant in Chicago when I was 20 years old. I remember that day like it was yesterday. I had never had scallops and was a bit timid. I took my first bite and swooned. I gazed out the window of the restaurant and just let the cream sauce settle in my mouth like a fine red wine. Then I swallowed.

This was the first occasion when I asked the waiter if I might step into the kitchen and lick the pan it was cooked in. I was kidding, of course, but it was an appetizer course I shall never forget.

Serves: Serves 2 as an entrée or smaller portions can be served as an appetizer.


  • 1 Tbl of butter
  • 1 shallot minced
  • 1 tsp of minced garlic
  • 8 oz of mushrooms, sliced
  • 8 to 12 oz of scallops, rinsed and drained. If you use bay scallops you leave them alone. If you use sea scallops cut each one into 3 or 4 pieces.
  • 1 cup of heavy cream
  • 1 tsp of lemon juice
  • 1/3 cup of grated parmesan cheese
  • 1 tsp of minced parsley
  • 1 tsp of minced thyme (for either of these you can use dry herbs. Just lessen the amount)
  • salt and pepper to taste


Begin by preheating your broiler.

Put the butter in a large sauté pan. I use a cast iron pan so I can just transfer it into the oven when I need to broil it later. Add the shallot and minced garlic. Heat until beginning to bubble. Add the mushrooms and cook them until just before they begin to brown. Then add the scallops and continue to cook on medium high until the scallops are no longer translucent.

Add the cream and lemon juice.

Cook on medium high until the sauce thickens. This should not take more than about five minutes. The cream will be bubbling.

While this is going on, in a small bowl, add the parmesan cheese, the herbs and a good grind of salt and pepper. Stir.

When the sauce on the scallops is nice and creamy take it off the heat. Pour the parmesan cheese mixture all over the top. Put the pan in the oven under your broiler and cook it until the parmesan is browning and the edges you'll see the cream bubbling along.

IMPORTANT: If you don't use a cast iron pan you will need to use a pan that can handle the heat of the broiler. Transfer your scallop mixture before you put on the grated cheese mixture and then proceed.

When the broiling is complete carefully remove the pan from the heat and set it on a safe surface. Let it cool down for a few minutes before serving. If you serve it too soon you may burn your mouth so give it a rest first.



Her Doctors Were Blown Away

Dieter Cindy's journey to a new, healthier life started with a scary event: she was hospitalized from blood pressure complications that were brought on by her weight.  Cindy weighed 335lbs and decided she needed to make some changes. She tried Nutrisystem first because pre-packaged foods worked well for her 12 hour work day.  In the 5 months she was on Nutrisystem, she lost 18lbs but found herself socially isolated. It was difficult to entertain company or eat out.

“On Nutrisystem, If I had company, I was kind of restricted to what I was eating but I had to fix this whole other meal for everybody else. And if you wanted to go out, it was a real challenge. It kinda isolated me socially.”

After hearing about Plan Z on the radio, Cindy decided to give it a try because it sounded a lot more exciting then another month of Nutrisystem. She lost 12.5lbs in the first week!

“I found that the Z diet was very easy. I never felt hungry. It was easy to follow, it tasted good and I was losing weight.”

Cindy saw other numbers changing too.  After a recent doctor’s visit, Cindy saw some huge improvements in her lab results:

  • BMI was down 3.9%
  •  A1c went from 6.7% to 5.5%
  • cholesterol from 260 mg/dL to 164 mg/dL
  • triglycerides went from 239 mg/dL to 147 mg/dL
  • LDL (low density lipoprotein) went from 141 mg/dL to 85 mg/dL.

Her doctors were blown away. Listen to her experience below:

Some of Cynthia’s favorite recipes from ZReduction include: cooked cabbage salad, mustard crusted pork chops, chicken scallopini, roasted onion strings, and sweet onion casserole.

“The most important thing I learned: that fact that everything I knew is bogus, all my concepts of dieting and what’s good to eat and what’s not good to eat is just blown out of the water. It’s a whole new re-learning process. It’s working and it’s easy to do.  I don’t feel deprived at all.”

Thank you for sharing you story Cindy.

Butternut Squash Puree by Chef Josh

Plan Z Phases: This is a Z3.5 (ZReboot 3.5) recipe.

Servings: Serves 4

This is an amazing side dish. Bring this to a holiday event or potluck and serve this instead of mashed potatoes. It’s rich, creamy and easy to make. Your guests will love it.


  • 1 large organic butternut squash
  • 4 Tbl unsalted butter
  • 1 cup of cream
  • 2 Tbl organic maple syrup, grade B
  • salt & white pepper to taste


Preheat your oven to 425 degrees.

Split your butternut squash in half lengthwise. Scrape out any seeds and discard them. Place face down on a parchment paper lined sheet tray and place in the oven.

Roast for an hour or until the skin is browned and gives when pushed with a wooden spoon.

Remove from the oven, flip over, and cool.

Carefully scoop out the flesh. You’ll throw away the skin.

Prior to serving, place the butternut squash flesh in a blender with the cream and puree. Let this run for a few minutes to get the smoothest possible puree. Scrape the sides of the blender and puree again for another 30 seconds. Pour into a tall sided sauce pan.

Turn the heat on medium high and stir in the butter, maple syrup, salt and white pepper.

Check for seasoning and consistency. I love my purees to be smoother than mashed potatoes but not sauce-like. They should have a little bit of hold to them on a spoon or plate.

Serve butternut squash puree with ANY roasted meat, particularly pork or chicken. This would also go well with braised short ribs. Other additions could be a sage leaf or two for a garnish. I use white pepper because of its ability to blend into the puree without causing any black flecks to be seen throughout the golden orange color.

Chef Josh

Definite Life Improvement

Renee started Plan Z at the age of 58.  She didn’t start gaining weight until her mid-40s and gained 40 pounds in just 4 years.  Renee was tired, napping constantly, feeling sluggish and hiding her body beneath big, baggy flannel T-shirts.  She had tried other diets and would see great results at first but eventually, all the weight would come right back.  On Renee’s first round of ZReduction, she lost 23 pounds, which was more than half of her goal.

Things are different with Plan Z. “Zola is so honest…the education is what will keep me from going back [to my old weight].”

Click below to hear Renee discuss her experience with our VP of Anger Management Chris.

She says the ZR50 Crave Control spray was amazing for her and that it helped her stave off cravings from day one.  It even allowed a self-proclaimed potato lover to watch her husband eat French fries without any difficulty.  “It’s like magic spray,” she says.

Renee is now in ZLife and comments how everything has improved, “Oh my goodness, everything! My energy level, my confidence, my mood… my clarity, my memory…it changed the way I dressed.”  She gets compliments from friends and family and find some people don’t even recognize her at first.

When asked for advice to provide new and future dieters, Renee said, “Listen to everything Chris and Zola say… Take it day by day and at the end of ZReduction, you will be so happy.”

Thanks for sharing your story Renee!

“Chex Mix” Nuts

Plan Z Phase: This is a Z3 (ZReboot) recipe. These nuts taste eerily like the ones in the famous Chex Mix only I left off the Chex and the pretzels.  These are a huge hit.  The recipe easily doubles or triples for a big batch.


  • 15 oz of nuts. These can be mixed nuts, peanuts, a combo of pecans and walnuts. Let your nut brain run wild and choose your favorites.  3 cups of nuts is about right.
  • olive oil spray
  • 3 tsp Worcestershire sauce (or to taste)
  • A grate of sea salt. If you use pre-roasted nuts from the can they are likely salted already and you can skip this but if you use walnuts and pecans from the bag you’ll want to salt them.
  • 1/2 tsp onion powder
  • 1/2 tsp cayenne (or less to taste)


Pour the nuts into an ovenproof pan. Spray nuts with oil and toss. Sprinkle on the seasonings and toss thoroughly. Roast in your oven at 375 degrees for 10 – 12 minutes. When you start smelling the wonderful aroma, or when you spy a little browning on the edges, take them out of the oven. You’ll also know they are done when the moisture from the Worcestershire sauce has soaked into the nuts.   Now toss one more time. Cool on paper towels or in the pan. You can even re-heat them another time if you want to eat them warm and really savor the coating.



Dauphinoise Potatoes (aka Potato Gratin)

Plan Z Phase: This is a Z3 (ZReboot) recipe if chilled for 8 hours or more before serving OR a Z3.5 (ZReboot 3.5) if served immediately.

Don’t let the name intimidate you.  This is a wonderful potato casserole from the southeast part of France.  Wonderful for holidays and dinner parties.  Works great on a buffet too if you like room temp potatoes or have a chafing dish. For the LOWEST glycemic index, and therefore the lowest effect on blood sugar, make this dish the day before you serve it.  Chill it overnight or make it early in the morning and chill all day and then reheat to serve it.

Servings: Serves 6 and can be doubled easily.  Just cook the potatoes in batches.


  • 3 lbs of potatoes (see notes below), sliced with a mandolin to 1/3” or cut into 1” chunks.
  • 1.5 cups of heavy cream
  • 3/4 cup of full fat milk
  • 1/3 cup of mayonnaise
  • 1/4 cup of dry white wine
  • 3 tsp of finely chopped garlic
  • 1/2 tsp of ground black pepper
  • 3/4 cup of shredded Italian cheese blend (Romano, Parmesan, mozzarella and even fontina can be found in one package. If you can’t get that, you can just do Romano or Parmesan).
  • 1/2 cup of shredded Gruyere cheese


Selecting your potato at the store:

If you want to keep down the effects of the carbs, go for a young potato. The younger ( aka smaller,) the lower the glycemic index. That means they won’t spike your blood sugar as much as a big potato.  Big potatoes have more starch.  Choose a baby red potato or even fingerlings.  Traditionally, this dish is made with layers of large potatoes.  You can do this with layers of slices or even chunks of small potatoes.  It won’t look quite the same but will taste just as yummy.  Really decadent.

I don’t peel my potatoes; just wash them.  The vitamin C is in the skin.

Preheat oven to 375 degrees.  Spray a 2-quart shallow baking dish with oil.  (9” X 9” It can be an oval or any other shape too.)

Cover the potatoes with water in a medium saucepan.  Bring them to a low boil.  Then turn them down to simmer and cook until tender when poked with a sharp knife.  This will only take about 5 minutes.  You want them to be mostly cooked but not falling apart.  Immediately drain them through a colander.

In another saucepan, add the cream, milk, mayo, wine, garlic and pepper.  Cook until the mixture begins bubbling gently and stir frequently for five minutes or until it begins to thicken slightly.

Put a layer of potatoes in the baking dish.  Pour on half of the cream sauce.  Put in another layer of potatoes and pour on the rest of the cream sauce.

Sprinkle on the cheeses.

Bake 20 – 30 minutes until bubbling hot and cheese is browned to your liking.  Let set for 10 minutes before serving so it thickens up and you don’t burn your mouth.



Rustic Cherry Tart

Plan Z Phase: This is a Z3.5 (ZReboot 3.5) recipe.

This cherry tart is so easy and it’s fancy enough to serve at a dinner party. Rustic pies and tarts are popular now, they come together quickly too.

Servings: Serves 4 – 6


  • 1 bag of frozen sweet cherries. Approx 2 – 3 cups.  (I use frozen cherries and let them sit on the counter in the package until they thaw. You can use fresh cherries but you have to pit them first.)
  • 1/8 cup of sweetener: Swerve or ZSweet.
  • 1 Tbl of cornstarch
  • 1 Tbl of fresh lemon juice.
  • 1 refrigerated pie crust. (Let this sit on the counter as well, it unrolls easier when it's room temperature or you can make your own crust)
  • 1 egg white mixed with 1 tsp of water


Empty the bag of cherries into a colander over your sink.  You want to drain off all the extra juice from the bag. Then put them in a medium bowl and dust on the sweetener and the corn starch. Drizzle on the lemon juice and then stir it all up gently with a spatula until the cornstarch is fully incorporated.

Get out a cookie sheet.  Top that surface with a sheet of parchment paper.  Then roll out your crust onto the parchment paper.

Mound the cherry mixture in the middle, leaving a 2” rim around the outside.  Gently fold the excess crust back over the cherry mixture.  You are sort of making a pouch with the cherry mixture peeking out through the middle.

Take your pastry brush and brush the egg white mixture over the crust edges.  You’ll have lots of egg wash left over.  Just toss it.

Bake at 375 degrees for an hour until the crust is a light golden brown.  Let it cool a bit before serving.  You can also eat it room temp or even chilled.




Mediterranean Cucumber Salad

Plan Z Phase: This is Z2 (ZReduction) recipe.

Servings: Serves 2

This simple salad can be prepared in minutes and offers a light flavor, a bright bowl full of color and cool crunch on a warm day!


  • 1 cup peeled, diced cucumber
  • 1 cup diced tomato without the seeds
  • 1 cup finely diced red onion
  • 1/2 cup chopped parsley or more to taste
  • 1 Tbl chopped mint, fresh
  • 2 Tbl olive oil
  • 1-2 Tbl fresh lemon juice (start with 1 Tbl & add more to taste)
  • 1 tsp salt
  • pepper to taste


Toss cucumbers with tomato, onion, parsley, and mint. Drizzle salad with olive oil and fresh lemon juice and season with salt and black pepper. Serve immediately.



Fruit & Protein Smoothie

Plan Z Phase: This is a Z2 (ZReduction) recipe.

This is an easy and nutrient dense option for our dieters on the go! With this smoothie you’ll be getting 23 grams of protein and the collagen protein has 9 grams of carbs. You’ll also be getting carbs from the fruit so this will be one of your fruit portions in one smoothie.

Serves: Serves 1


  • 1 cup of milk. You can use pea milk (my favorite… it’s creamier) or almond milk, coconut milk or coconut/almond milk. Make sure your choice is UNSWEETENED.
  • 2 level scoops of collagen protein
  • ½ cup of FROZEN berries. Choose from strawberries, blackberries or raspberries, or a combo. Do not use blueberries. They are higher carb. If you use whole frozen strawberries that would be 4 -5 berries.
  • ½ cup of water.


Put all ingredients in your blender in order. That way nothing will clog in the bottom. I use a Bullet Blender but you can use any kind. Whiz for about 20 seconds. Turn off so the frozen fruit settles and whiz again to get it all mixed.

Then drink. Voila!