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
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…
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…
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…
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…
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.
Mustard-Crusted Pork Tenderloin
Another great option for the holidays.
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…
“Almost” Fried Chicken
Looking for ideas for a picnic? How about almost Fried Chicken?
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.
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.
Zola to GO!
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.
Taco Two Salad
I had a hankerin’’ for a taco salad. I wanted some hot taco meat with a cold salad as a counter-point. Decided to make a new…
Asian Sirloin Steak Stir Fry
The leftovers for this meal will travel well so make extra and you can take some to work for lunch! This is not an overly spicy…
Cooked Cabbage Salad
This recipe is compliments of Dieter Rose. Rose loves cooked cabbage and this does the trick for her. You can take this to work…
Savory Burgers
New recipe from Plan Z HQ. I was making a simple burger today for lunch and decided to jazz it up.
Meatloaf
A really simple recipe the whole family will enjoy.
Grilled Beef Kebabs with Grilled Green Beans
I wish I had come up with this kebab months ago! It’s a tad on the Asian-side, but not outright Asian-tasting.
Chunky Chicken Chili
We made this during a snow storm, the taste took off the chill of the day.
Summer Garden Bruschetta Salad with Chicken by Chef Josh
This recipe is a great one for the summer. It would be equally delicious with salmon.
Just Like Strawberry Pie
If you love strawberry pie then this is your Z2 dessert. Just no crust, but maybe you won’t even miss it.
Pork Chops to “Bragg” About
Fire up the grill to make this delicious pork chop dinner. You can also substitute steak or chicken. The key here is Bragg's…
Happy Healthy Holidays
Maple Pork Tenderloin
Once you get your system cleaned out with ZReduction and you stabilize in ZReboot, you can “go a little wild” once in a while and…
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 Breasts with Zola’s French Pan Sauce (BUFFET STYLE)
This is my favorite new creation. I think I have made this three times in the last two weeks and that’s pretty much a record for…
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…
Creamy Pasta Bake with Leftover Turkey
This is a dreamy, smooth pasta dish that uses little pasta but is still big on taste. Perfect way to use leftover turkey or…
Chipotle Sweet Potato Casserole
This recipe was contributed by Plan Z dieter David. Zola says keep the portion small to keep your carb count down.
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.
Mustard-Crusted Pork Tenderloin
Another great option for the holidays.
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.
Z3: Desserts
Fried Pound Cake with Cream and Fruit
This almond pound cake is amazing on its own. Once you fry it up and cover it in whipped cream and fruit you have elevated it to a whole new level!
Z3.5: Entrees
Cinnamon Nut Granola
Most granola you buy at the store has about 35-45 grams of carbohydrates per serving. This one has about 9. Your tummy will love this and you’ll be healthier for it.
Creamy Pasta Bake with Italian Sausage
This is a dreamy, smooth pasta dish that uses little pasta, but is still big on taste. This dish can be easily doubled and baked in a 9" x 13" pan for a larger crowd.
Pizza Lasagna
This “light on the carbs” lasagna can be made with your favorite pizza ingredients. I just made this one with some of my husband’s favorites.
Cheesy Turkey Noodle Casserole
This dish can be made with chicken or is a perfect way to use up leftover turkey from the holidays.
Creamy Pasta Bake with Leftover Turkey
This is a dreamy, smooth pasta dish that uses little pasta but is still big on taste. Perfect way to use leftover turkey or chicken. This dish can be easily doubled and baked in a 9" x 13" pan for a larger crowd.
Chicken and Caramelized Onion Casserole
I had a hankering last night for a homey casserole. It had been raining all day and the temperature dropped, so this hit the spot.
Open Face BLT
I’ve had a hankering lately for a BLT. My mother used to make BLT’s when it was really hot outside. So at the end of summer I seem to have to have my BLT.
Shrimp “Rolls”
Familiar with lobster rolls? These are very similar in taste and texture, except you are using shrimp. The other thing missing is the bun but I promise you that you’ll hardly notice.
Cheesy Chicken and Broccoli Casserole
Another great recipe the whole family will enjoy.
Chicken and Shrimp a la Lousianne
This recipe can be doubled and tripled for larger crowds. You can even make it ahead and just reheat on the big day. It actually tastes better on day two or three, after the flavors "ferment" a bit.
Cuban-Marinated Pork Tenderloin and Caribbean Black Beans with Plantain, Pineapple and Serrano Salsa
This is a rather long recipe because there are three parts but, believe me, this is so EASY. It's a great meal for summer and all year long.
Asian Chicken Casserole
This is my take on an interesting combination of Asian and Italian. I don’t often think to use pasta as part of an Asian dish but this combination came together quite well.
Burgers with an Indian Influence
A burger with a little zip to it.
Grilled Veggies with Pasta Sauce
For this recipe let's get out the grill. This pasta sauce tastes so fresh. It's really worth the effort to grill the veggies.
Fresh Sauce with Pasta or Protein
There's a thing called a "fresh" sauce in Italian cooking. It just means the ingredients are fresh and you never heat them up.
Sweet and Spicy Mashed Yams
I went a bit nuts the other day and made up this version of a spicy mashed yam. Whenever I get a hankering for mashed potatoes I go get yams.
Chipotle Sweet Potato Casserole
This recipe was contributed by Plan Z dieter David. Zola says keep the portion small to keep your carb count down.
Pork Loin Roast with Chunky Mango-Peach Chutney
Today’s recipe is great for warm weather. Eating fruit with meat just feels like summer. You can bake or grill this pork loin. You can serve the chutney warm, room temp or cold.
Open-Face Grilled Cheese Sandwiches
Who doesn’t love grilled cheese? Yum!
Baked Pasta with Sausage, Tomatoes and Mushrooms
This dish can be made a day ahead and reheated.