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.
Dieter Favorites
Beef with Zola’s Asian Orange Sauce
We had a big party the other day. I wanted to serve several items that are approved on Plan Z. This beef recipe can even be eaten…
Zola Burgers
These burgers are ultra-easy to make. You can even form patties and freeze them for later grilling or grill a bunch at once so…
French Chicken with Lemon-Tarragon Cream Sauce
A delightful chicken dish that tastes very French. This is super easy to make and dieters are enjoying it all over the country.
5 Ingredients or Less
“Almost” Fried Chicken
Looking for ideas for a picnic? How about almost Fried Chicken?
Creamed Spinach
This won’t taste as gooey and rich as the restaurant creamed spinach that is full of cream cheese and Parmesan but it’s really so…
Roasted Onion Strings (Really, Healthy Onion Strings!)
When you roast Vidalia onions they bring up a really nice, sweetness. When you are on a diet, traditional onion strings are out…
Roasted or Grilled Asparagus
A great side dish with any meal.
Roasted Green Beans
Roasted green beans are easy to make. Super easy!
Fish with a Tasty Mustard Glaze
You can do this with just about any approved fish. In the picture you’ll see I did it with salmon.
Cajun Salmon
I am recommend you use a Cajun rub on this salmon. If you don't want to buy a pre-made rub or don't have access to one, you can…
Simple Grilled Tuna, Swordfish or Salmon Steaks
This recipe will work with any fish but why not try something different and grill some swordfish.
Super Easy Salmon
Serve with your veggie portion and an optional salad.
Green Bean Omelet
Although this may sound strange it’s actually super tasty and nice and simple to make.
Apple Pie Filling
We have never worked with fruit pectin in this diet. Plan Z dieter Amy came up with the idea to try it. Brilliant idea! This…
Apple Chips
When we were at lunch the other day, Jen mentioned how dieters miss their crunch. She wondered if we could come up with a recipe…
“Fried” Apples
Place on dish, sprinkle ¼ tsp of cinnamon over apple slices, and serve.
Chicken Nuggets
This recipe was submitted by Zola Diet participant, Amy Z. Amy says, "This was great. The kids gobbled them up!"
Garlic Fried Chicken
Want old-time, Southern fried chicken? Well you’re not going to get it on Z2 but this is as close as I can get. It will remind…
Indian asparagus
Another simple yet delicious side to brighten up any dish.
Zola to GO!
Italian Chicken Burgers
Serve with tomato slices and a salad and you have a nice meal. These are also good as Zola To GO!
Spicy Chicken Burger with Cinnamon Apple “Bun” and an Arugula-Tomato Salad.
These chicken burgers can be cooked and eaten immediately, or you can pack them in pieces in containers to go to the office or a…
Sweet Curry Chicken Salad
This dish on Z2 will be your fruit and your entrée. This is a super-simple dish for even the novice cooks.
Chicken Tacos
You can also add tomatoes and onions if you want since the lettuce leaves will only use up your 1 cup of salad greens – we chose…
Chicken Hash
A really quick healthy dinner even the kids will enjoy.
Chicken Meatball Soup
With a salad, bread sticks and fruit, dieter JoAnn found this to be a very satisfying meal.
Churgers
My nephew tried his first one just the other day. He’s the one that declared them "Churgers." Really, they are ground chicken…
Marinated Chicken with Chunky, Fresh Tomato Sauce
This is my favorite summer recipe. It’s colorful, it’s light, and it’s very tasty.
Pulled Chicken
This also fits under the category of Happy Healthy Holiday meals for a leftover idea for turkey.
Curried Chicken Salad
This salad is a cinch to whip up. It tastes a bit exotic and has all the elements of a gourmet chicken salad without the fat and…
Chicken Salad
This leaves you with the ability to eat another half apple or half fruit portion for your dessert and it also gives a little…
Asian Chicken and Cabbage Salad
In the Zola to GO! version of this recipe you can eat the chicken cold or transport it separately and heat the chicken before…
Jerk Chicken
This is a fairly mild recipe for what is usually a HOT dish. SUPER easy!
Adobo Chicken
If you are familiar with adobo chicken. you will recognize it as a full-flavored Mexican dish. Not all Mexican food is spicy.…
Chicken and “Sausage” Etouffee (Cajun Stew)
Two of my favorite Cajun dishes are etouffee and Marengo. Like lots of Cajun food they are basically stews. Simple, flavorful…
Mayan Chicken Stew
This is an amazingly easy dish to make. On a diet like this Mexican or South American food would not normally be possible but…
Italian Crock Pot Chicken
You can also have a salad on the side with a few bits of celery and cucumber.
Mini-Meatloaves
These little meatloaves transport very easily. They can be taken to work for lunch, or a picnic in the park. I hope you enjoy…
Tomato Basil Soup
Tomato basil soup is very easy to make. It comes together in a flash. The addition of cooked chicken elevates it to a one bowl…
Hunky Chunky Tomato Salad
A simple salad to go with your favorite ZReduction dressing.
Chicken Patty Salad
This makes a rather elegant meal. Enjoy with some breadsticks to round it out and then follow up with your fruit.
Stuffed Poblano Chilies
Fans of Mexican food will love these. Easy to make and perfect for heating leftovers. Give them a try.
Chili #4
I have designed several chili recipes for Plan Z. This is one of those that is very straightforward and simple. It doesn’t even…
Ground Beef and Roasted Poblano Roll-Ups
It’s really a sort of Spanish-Mexican comfort food. You can, of course, make them spicy if you want to.
Z2: Sides & Veggies
Grilled Green Beans Cooked in Garlic and Broth
This is down home cooking. Those looking for the simplest of Plan Z recipes will like this one.
Grilled Sweet Onions
This recipe was submitted by Plan Z dieter Judy F. Thanks Judy!
Roasted Red and Yellow Pepper Strips
You can make these in a large batch and store leftovers in the refrigerator. They reheat well and can travel well too. Eat them hot or cold.
Mexican Eggplant
A great side dish with any grilled or roasted meat.
Savory Sweet Onions
These goes great over a burger.
Roasted Brussels Sprouts
Roasted Brussels sprouts are easy to make. Super Easy!
Asian Veggie Medley
Can be doubled for a large group or a larger portion that will be reheated.
Salsa Fresca
This is another really simple Mexican staple. Again, fresh vegetables are key to a really great tasting salsa. Can go with meats, poultry, or even fish.
Creamed Spinach
This won’t taste as gooey and rich as the restaurant creamed spinach that is full of cream cheese and Parmesan but it’s really so close that you won’t feel like you are suffering.
Roasted Onion Strings (Really, Healthy Onion Strings!)
When you roast Vidalia onions they bring up a really nice, sweetness. When you are on a diet, traditional onion strings are out of the question; unless they are like these.
Roasted or Grilled Asparagus
A great side dish with any meal.
Broiled Tomatoes
The broiling of a tomato lends a special sweetness to it. The garlic adds an Italian zing. Serve with any simple grilled, baked, broiled or roasted meat and you have dinner in a flash.
Sweet Pepper Sauté
This recipe was submitted by Plan Z dieter Judy. She served these veggies at a dinner party with steak and it was a big hit. Thanks Judy!
Roasted Peppers and Onions
Just add your choice of protein and you have a great stir-fry.
Roasted Green Beans
Roasted green beans are easy to make. Super easy!
Steakhouse Tomato Side Dish
This dish pairs perfectly with a simply grilled steak. You can serve it with any meat but the tomato/onion combo works very well.
Tangy Coleslaw
Makes a great side dish with Zola's "Almost" Fried Chicken! Travels well for Zola To GO! and lasts for days in the refrigerator.
Zippy Roasted Peppers
The time it takes to roast the peppers will bring out the heat in the cracked pepper so be prepared for a spicy hot dish. Just a very few cracked pepper bits will do.
“Creamy” Coleslaw
Great for your summer barbecue.
Marinated Tomato and Artichoke Salad
Marinate with your favorite Plan Z Dressing. I use the balsamic-pesto dressing or anything on the Italian side will work.
