Free Recipes
ZREDUCTION: LOSE WEIGHT WHILE EATING REAL FOOD
Delicious, satisfying, whole foods are a large part of Plan Z. We have over 1000 recipes that are exclusive to the diet. You get to choose from those recipes every day and make your own meals.
Diet food doesn’t have to taste like diet food. You’ll gain more control over your diet and more importantly, you’ll stop relying on packaged and processed foods (the foods that make us fat) for meals. Most recipes take less than 20 minutes to prepare and cook. You’ll have plenty of choices and you don’t have to be a great cook, or even a cook at all, to make these meals. You can choose from “fancy” food or comfort foods. You can even have dessert!
Dieters lose an average of 31 pounds during the 50-day ZReduction phase. Learn more about the four phases here. Want to see their success stories? Click here.
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ZR50 Crave Control Spray
ZR50 CRAVE CONTROL SPRAY
Diet comfortably and successfully with our breakthrough, patented spray.
Just a few sprays a day under your tongue manages your cravings for sweet and fatty foods. Sugars and processed foods are addictive. When you stop eating them, your body rebels.
These diet symptoms have defeated you and me in the past:
- Hunger
- Cravings
- Headaches
- Crabbiness
- Jitters
- Achiness
- Nausea
You know how hard it is to power through them.
Now you don’t have to.
HOW DOES IT WORK?
The ZR50 Crave Control spray is made up of plant and mineral elements called remedies. Combined, they stimulate your body to combat the effects of the detoxing you go through. Just spray it under your tongue 4 times a day. The ZR50 Crave Control spray is made from natural ingredients. It’s not a drug. It has no hormones, no caffeine, no stimulants, and won’t make you feel like a gerbil on an exercise wheel. And it’s exclusive to Plan Z. US Patent officials confirm that the Plan Z approach to alleviating the discomforts of dieting is unique and credible. This is your weight loss solution.
What About Exercise?
NO EXERCISE WHILE LOSING WEIGHT.
Exercise is great. It’s important.
But we know two things about exercise (even the medical community agrees):
Exercise will make you stronger.
It will also make you hungry.
When you are on ZReduction put your energy into enjoying the dieting experience. Those who are seriously overweight have a difficult time approaching exercise, and they take a deep sigh of relief when they realize they don’t have to exercise to lose weight.
You are not going to lose muscle mass on ZReduction.
You’re only on it for 50 days. If you don’t currently exercise, your lifestyle and routine are going to remain the same. You ARE, however, going to lose fat.
Once you lose a considerable amount of weight, you’ll actually FEEL like exercising. When you get to the ZReboot phase of Plan Z we recommend you find an exercise program that suits your lifestyle. Some tightening will occur naturally during a process we call “reshaping” but for the bigger issues, you’ll need a targeted routine.
For strength, we recommend non-impact exercise, like yoga, pilates, and weight training. Too much emphasis is placed on exercises that strain your joints and your bones. There are plenty of things you can do that don’t wear out your skeleton. And not all of them require a gym membership.
5 Ingredients or Less
Grilled Pork Loin with Garlic-Honey Mustard Aioli
Enjoy your roast, your party and the rest of your summer.
Peanut Butter Fruit Dip
This recipe contributed by Dieter Victoria. Victoria told us ‘With Memorial Day weekend right around the corner, I was trying to…
Raspberry Fool
This is one of my favorite, QUICK recipes for an impromptu dinner party.
French Martini
This recipe is for a sweet version. I think it tastes just like a Dreamsicle. For a drink that's not as sweet, use regular vodka.
Mediterranean Chicken
This recipe was submitted by Plan Z dieter Efrem. He came up with this recipe on the fly and I’d like to recommend it as a Z3…
Grilled Chicken Parmesan
Today’s recipe is a really easy version of a summer, grilled chicken parmesan; only I changed it. Everyone talks about…
Tomato and Fresh Mozzarella Sticks
This is one of the easiest appetizers on the planet.
Broiled Provolone with Italian Herbs and Crackers
Two basic ingredients and some herbs. Simple elegance at its finest.
Parmesan Crackers
Make these crackers when you have invited a friend over for a glass of wine and you want to have a little snack on the side.
Turkey Roll-Ups
This is a recipe that can made by a supervised child or a helper. It's basically assembly work. Your time is then freed up to…
Caprese Tomato Salad
This makes a quick light appetizer that's pretty in the summer. Or it can be a side salad or even an Italian side dish to go…
Caramelized Roasted Garlic
You will want to roast the garlic until it is lightly golden on the edges and the timing depends on your oven, the size of the…
Parmesan-Reggiano in the “Raw”
There's only one ingredient in this recipe. The success is in the quality and the presentation. Cooking rookies and gourmets in a…
Peanut Butter Dream
Think peanut butter chiffon pie without the crust. For a low carb diet this is perfect.
Onion-Poblano Saute
This is mild, full of flavor and a huge hit around my house. It would also be wonderful served with a steak or a meaty fish, too.…
Happy Healthy Holidays
Brown Butter-Sage Cream Sauce
Best served over ravioli; especially a pumpkin ravioli or a butternut squash ravioli.
Cauliflower Mash
The touch of nutmeg in here really makes the dish. Try this as a substitute for mashed potatoes. It’s really quite delightful
Ricotta Cream with Strawberry Compote
AKA VP Anger's 65th Birthday Dessert. This super-simple, light and dreamy dessert is easy enough for a weeknight treat and fancy…
Shrimp de Jonghe with Zucchini Noodles
I Zolafied this decadent Italian appetizer by minimizing the bread crumbs and using zucchini noodles instead of pasta.
Turkey Fricassee
I love to take the leftover turkey and transform it into something different. French comfort food. BIG YUM.
Waldorf Salad
This will make a great side dish at your table; even your holiday table. And think of this as a way to use up leftover turkey.
Almond Flour Pie Crust (or Tart Crust)
This is a pretty popular low carb pie crust recipe. I adjusted it to Zolafy it. Be sure to get some of the new sugar substitute.…
Chocolate Peanut Butter Squares
Think peanut butter cups. The sugar has all but been taken out of these little treats. And that’s the operative word. Little.…
Chicken Pot Pie Bake (for Turkey leftovers, too!)
The inside of this pie bake tastes just like Midwest comfort food. You won't even notice the potatoes are missing. It has just…
Butternut Squash Roasted in Coconut Oil
This recipe is SUPER simple and SUPER BIG YUM! I don’t crave potatoes anymore but I can develop a craving for this stuff!
Creamy Cauliflower
This recipe was submitted by Plan Z dieter Debbie. Debbie says, "Here is an idea for Thanksgiving. Many of us have had this…
Roasted Brussels Sprouts with Bacon and Cheese
During the last five minutes of roasting time for the Brussels sprouts pull the pan out and sprinkle on the bacon bits and the…
Balsamic-Roasted Exotic Mushrooms with a White Truffle Olive Oil Glaze
"Little plates" restaurants have become all the rage. At two different Chicago restaurants I ordered a mushroom dish that I loved…
Acorn Squash with Pecans
When I’m designing diet recipes I try to come up with ways to give you the experience of non-diet food so you don’t feel like you…
Asparagus Flan
This look great and perfect to serve over the holidays to impress your guests.
King Crab Legs with Dips
For a party recently, I decided to serve crab legs but wanted my guests to have options for dipping beyond the regular clarified…
Holiday Shrimp Scampi
This dish can be served anytime, but the red and green elements really play up a Christmas theme. It's simple and elegant and…
Jubilant Cherries
Cherries that are a YES/Caution are Montmorency cherries. They are the same ones used in pies. This tastes just like pie filling.…
Pumpkin Cheesecake
This tasted more like a smooth pumpkin pie than a cheesecake to me, but in either case I found it to be a heavenly option for a…
Pumpkin Mousse
Light and dreamy. If you like pumpkin you’ll love this smooth and easy dessert.
Good for You Hot Cocoa
On Christmas Eve I come downstairs and make a cup of cocoa. I though it time to share my favorite hot cocoa recipe. Happy…
Hot Chipped Beef
When you’re feeling in a retro mood, pull this recipe out, serve with crackers and you’ll be singing the yum-yum song.
Broiled Provolone with Italian Herbs and Crackers
Two basic ingredients and some herbs. Simple elegance at its finest.
Parmesan Crackers
Make these crackers when you have invited a friend over for a glass of wine and you want to have a little snack on the side.
Z3: Desserts
Stuffed Raspberry Brie
A perfect dessert with a sophisticated flair.
Jubilant Cherries
Cherries that are a YES/Caution are Montmorency cherries. They are the same ones used in pies. This tastes just like pie filling. The color will be more pale because you will not be pouring in a bunch of red dye. You don’t need those chemicals in your system.
Rich Chocolate Ice Cream
Perfect little treat for those hot summer days.
Italian Almond Cake
This recipe was submitted by Plan Z dieter Nancy. Thanks Nancy.
Raspberry Cream
Such a simple and refreshing desert.
Peanut Butter Fruit Dip
This recipe contributed by Dieter Victoria. Victoria told us ‘With Memorial Day weekend right around the corner, I was trying to come up with a fun ”dip” for apples.
Peanut Butter Balls
This treat is the PERFECT answer to staying out of your kid’s Easter basket. This candy is amazingly luscious. So decadent. Eat them in moderation and you can have your candy and eat it too!
Orange Crème Anglaise
This is a perfect dessert sauce. Goes really well with chocolate so you can serve it with any of the chocolate cake recipes or even pound cake.
Frozen Raspberry Swirl
This recipe was contributed by dieter Darlene. Big Yum!
Crustless Strawberry Cheesecake
If you are diabetic this should make your nutritionist and your insulin count pretty darn happy. And you and those you share this with will be happy, too.
The Secret Ingredient Cheesecake with Strawberry Topping
This is one of the moistest, most intense cheesecakes I have ever made. The recipe was adapted from one I saw in a House Beautiful magazine.
Apricot Cream Dream
This is one of the desserts I severed on Saturday night for the 20/30 Martinis and Magic party. It was a huge hit and it was so simple!
Snow White Squares with Tart Cherry Sauce
Remember the cafeteria dessert that looks like a creamy white cheesecake and has the bright cherry pie filling on top? That’s what I am trying to duplicate here.
Lemon Gelato
This is an authentic-tasting Italian Ice cream (gelato). Low carb and good for you!
Vanilla Ice Cream
If you have the same Cuisinart ice cream maker that I do, you can ignore those instructions about putting the mixture in the refrigerator to chill. It works the same if you freeze it right away and in 15 – 20 minutes you have ice cream ready to eat.
Almond Dessert Sauce
Goes great with any fruit, especially mixed berries.
Dreamsicle Cream
One of my favorite childhood treats was a Dreamsicle. That’s the orange popsicle with the vanilla ice cream in the middle. This Plan Z version comes pretty darn close.
Tiramisu Cream
This is more like a traditional tiramisu in case you are accustomed to one of the Americanized versions that are made with things like angel food cake.
Almond Snickerdoodle Cookies
They are soft and chewy but you will definitely feel like you are eating a cookie – I know I did – I ate two!"
Karyl’s Mock Apple “Pie”
This recipe was created by Plan Z dieter Karyl. She has one of those amazing choppers. Look how uniform her bits are!
Z3: Sides & Veggies
Butternut Squash Roasted in Coconut Oil
This recipe is SUPER simple and SUPER BIG YUM! I don’t crave potatoes anymore but I can develop a craving for this stuff!
Eggplant Lasagna
Dieter Debbie created this fabulous recipe. Thanks Debbie!
Coffee and Cinnamon Roasted Nuts
Debbie says, "I made some roasted nuts last night for an election party, they were so good I had to share them. These were amazing and so yummy."
Creamy Cauliflower
This recipe was submitted by Plan Z dieter Debbie. Debbie says, "Here is an idea for Thanksgiving. Many of us have had this before, but wanted to share it again."
Roasted Brussels Sprouts with Bacon and Cheese
During the last five minutes of roasting time for the Brussels sprouts pull the pan out and sprinkle on the bacon bits and the cheese. Put back in the oven for the last five minutes and the cheese will melt, the bacon will get warm and the sprouts will be ready to serve.
Balsamic-Roasted Exotic Mushrooms with a White Truffle Olive Oil Glaze
"Little plates" restaurants have become all the rage. At two different Chicago restaurants I ordered a mushroom dish that I loved so much I had to figure out how to make it.
Tomato-Zucchini Medley
If you are serving this dish with the salmon, place the salmon on the plate and then spread the tomatoes and zucchini around it for color.
Acorn Squash with Pecans
When I’m designing diet recipes I try to come up with ways to give you the experience of non-diet food so you don’t feel like you are missing your favorites. On the ZReboot portion of Plan Z you can enjoy this squash and hopefully you won’t even miss the brown sugar in the traditional version.
Mushrooms with a Creamy Cheese Sauce
This goes well with grilled picnic meats.
Asparagus Flan
This look great and perfect to serve over the holidays to impress your guests.
Stuffed Mushrooms
These are perfect for a comforting snack or if you need to make an appetizer for a party. YUM!
Creamy Cucumbers
These are perfect for a comforting snack or if you need to make an appetizer for a party. YUM!
Green Bean Salad
This is a recipe that can be multiplied to feed the MASSES. And it can be left on a buffet and served room temperature for a few hours.
Beetroot, Carrot and Zucchini Salad
This recipe is taken from the cookbook New Farm: Savoury Recipes from a Farmhouse Kitchen on the Isle of Bute by Carole Howard.
Side Salad for Holiday Shrimp Scampi
This is a great little side salad, good with any dish.
Mushroom-Tomato Pesto Medley
This recipe will make plenty. You'll have enough for a side dish for six or enough to generously stuff 6 omelets.
Classic Coleslaw
The only trick to coleslaw is to make it ahead, as the flavors need some time to develop. This one is just about as easy to make as the other stuff is to pour out of the jar. And healthier.
Fruit and Nut Yogurt
Ready for Summer? This is a great way to start the day. BIG YUM!
Yum Yum Onions
I titled these Yum Yum Onions for the obvious reason. I am convinced they will receive rave reviews at your table, like they did at mine.
Caprese Tomato Salad
This makes a quick light appetizer that's pretty in the summer. Or it can be a side salad or even an Italian side dish to go great with grilled summer foods.
