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
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.
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.…
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.
Bacon-Wrapped Prunes
Okay, this sounds weird but they are really quite tasty. A bit of salt with your sweet!
Happy Healthy Holidays
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.
Pear and Blue Cheese Dip
You can use celery sticks to dip or a few of the wafer thin crackers. You can even just eat it with a spoon!
Stuffed Jalapeno Peppers
Depending on the size of your peppers you might have filling left over. You can keep this for later. It will make a lovely…
Baked Fish Fillets Italian Style
Anyone with an oven can make this dish. It takes just a few minutes to assemble and 30 minutes in the oven and dinner is ready to…
Cajun Crab Cakes
Crab cakes are a fun way to splurge. These are healthy and a bit on the zippy side with the Cajun seasoning. You can make yours…
Italian Seafood Stew
Seafood is often served on New Year’s Eve. In some cultures it’s a celebration that is supposed to come with good luck if you eat…
Sweet and Spicy Pecans
Instead of serving pecan pie, how about serving these as an appetizer/snack offering? They are amazingly addictive.
Lemon Pepper Cream Gravy
The lemon pepper cream tastes particularly delightful with chicken or turkey. It makes it very special.
Pulled Chicken
This also fits under the category of Happy Healthy Holiday meals for a leftover idea for turkey.
Brunch Crepes
These would work perfectly for breakfast or as a yummy dessert.
Cheese Ball
Dieter Misty wrote to me asking for a cheese ball recipe for the holidays. So I worked with Misty to come up with one that is all…
Broccoli Cheddar Soufflé
This is a wonderful side dish, brunch dish or breakfast. It’s also a meatless meal for the vegetarian in your life. Light and…
Turkey Day Leftover Casserole
Put those Thanksgiving leftovers to good use with this tasty easy recipe.
Wild Mushroom Cream Sauce
This sauce is my new favorite. I was pleased as punch when I finished this up. I decided this would be great on turkey at the…
Bacon-Wrapped Prunes
Okay, this sounds weird but they are really quite tasty. A bit of salt with your sweet!
“Date Night” Rolled Pork Loin Roast
This is a lovely option for a family gathering. Healthy Happy Holidays come to mind or a small party.
Z3.5: Entrees
Spring Pasta
My favorite pasta is papardelle. I don’t have pasta very often (maybe 4 times a year at most) so when I do, I go all out and do a cream sauce to counteract the glycemic uptake of the pasta.
Sweet and Peppery Pork Roast
This is a lovely twist on a regular pork loin roast. There is little honey in this and by Z3.5 your liver is operating properly again and will tolerate this bit of natural sugar with no problem.
Sour Cream Enchilada Casserole
You can make these with chicken or you can make it with leftover turkey from the feast, pork roast that has been chopped up or shredded or even cooked ground sirloin.
Basil Cream Chicken
I adapted this dish from one I saw in a recipe site. I had to change it quite a bit to “Zola-fy” it but it was just so decadent and creamy I had to share.
Chicken & Italian Sausage Kabobs
This offering is going to involve two recipes. One for chicken kabobs and one for Italian sausage kabobs. Both use the same glaze. You can make both flavors or choose one.
Chicken-Spinach Pasta Casserole
This dish can also be made with leftover turkey from a holiday party.
Open-face Chicken Mole Sandwiches
This makes a really nice Mexican Mole. It’s authentic. It has a lot of ingredients but don’t let that intimidate you. It’s really very easy to make.
Barbecued Tenderloin Open-Face Sandwiches
What a great alternative to a hamburger! Big Yum!
Bean Hash
This is one of the simplest recipes you can make. I almost hesitate to offer it because it is so simple.
Zola Lasagna
What makes this Zola lasagna is a reasonable amount of pasta. Most lasagna recipes run at least 3 or 4 layers of noodles. This one has 2. And I promise, you won’t miss the other two layers.
Beefy Pasta Casserole
Pasta doesn’t have to be banned from ZLife. You just need to limit it and monitor how you use it. If you keep in mind that a FULL portion is a half cup cooked you’re on the right track. And just eat it on a special occasion.
Beef Over Noodles
Our Plan Z “cafeteria” smelled just like Grandma’s house today. This beef over noodles recipe is a hit. Serve this when you have family around at holidays or other times when there’s a crowd.
Chimichanga Casserole
When I was young I loved going to Chi Chi’s and ordering the chimichanga. Now that I know all the carbs from the tortilla it was wrapped in are a bad idea, I decided to make a lower carb casserole version.
Spaghetti Bolognese
A simple meat sauce to serve with spaghetti. Yep, those of you who know how I feel about too many carbohydrates might be scoffing about now. Spaghetti? Yes, I say. If you serve it in the right portion.
Orange Maple Pork Roast
This is a super-simple dish to make. You will be happy with this on a weeknight but you can also serve it to guests. The taste is fancy enough for company.
Cheesy Chicken Enchilada Casserole
When you get into the second portion of ZReboot you can start to experiment with a little more carbohydrates. Try this at week 4 – 6 of ZReboot and see how you do.
Manicotti Casserole
This time of year I make many casseroles. First reason is it makes for great cold weather comfort food. Second reason is so many people need a dish to take to a party or potluck.
Open Faced Sandwich with Italian Sausage and Mushrooms
I don’t normally eat sandwiches but when I have an hankerin’ for one, this is a must.
Turkey Day Leftover Casserole
Put those Thanksgiving leftovers to good use with this tasty easy recipe.
Taco Casserole
This is a throw it together FAST meal for any weeknight. It is not a spicy dish but you can if you wish, add hot sauce at the table for a little extra zing.