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 Ron
Plan Z Dieter Ron Lost 69.1 Lbs.
Early on in ZReduction, things began happening which were surprising to me….Such as—heartburn, which I struggled with for years, GONE! My right ear ached (very painfully) nearly daily, GONE! Knees ached daily, GONE! Huffing & puffing climbing stairs or even tying my shoes, GONE! Headaches & neck aches that came on occasions, GONE! I just can’t thank Zola & her team enough for helping me get my health back.
Early on in ZReduction, things began happening which were surprising to me….Such as—heartburn, which I struggled with for years, GONE! My right ear ached (very painfully) nearly daily, GONE! Knees ached daily, GONE! Huffing & puffing climbing stairs or even tying my shoes, GONE! Headaches & neck aches that came on occasions, GONE! I just can’t thank Zola & her team enough for helping me get my health back.
Plan Z Dieter Ron Lost 69.1 Lbs.
Dieter Favorites
Famous Burger Meatloaf
This is a “Whopper” of a meatloaf, designed to taste like the famous burger. I hope you enjoy.
Cabbage Soup
All the ingredients spend a lot of loving time together in the pot to make an amazingly simple and flavorful soup.
ZS-Dieter Favorites,Z2-Beef,ZS-Zola to Go,Z2-Soup,ZSpecialties,Z2-Entrees
Peanut Butter Yogurt Swirl
This recipe works for breakfast or for dessert. Really satisfying! A great treat and super fast!
Z3-Desserts,ZSpecialties,ZS-Dieter Favorites,Z3-Appetizers & Snacks,ZS-5 Ingredients or Less
Taco Tres (Taco Salad Recipe #3)
Dieters rave about taco salad. This one is my new favorite.
ZS-Dieter Favorites,Z2-Salads,ZSpecialties,Z2-Beef,Z2-Entrees
Mexican Casserole
I was shocked. I have made this casserole so many times in so many variations -- I had no idea I had never typed it up to share…
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…
Z2-Poultry,ZSpecialties,ZS-Dieter Favorites,Z2-Entrees,ZS-Holiday
Spicy Dipping Sauce
Serve with my seared sea scallops or with any fish or sea food. I think grilled shrimp would be great! Or even cooked, cold…
Slow Cooker Southwestern Chicken Chili
Add a kick to your weeknight meals. Just let the crock pot do the work and you'll have a South of the border dinner in a cinch.
ZS-Dieter Favorites,Z2-Soup,ZS-Zola to Go,Z2-Poultry,ZSpecialties,Z2-Entrees
Spinach Stuffed Roasted Chicken
A unique way to stuff a chicken! From our dieting friend from Canada…Loretta.
Harry O’s Sweetheart Pizzas
Radio DJ Harry O in Mason City, IA offers up his latest ZReboot recipe. Simple, yet delicious.
Pizza Casserole
This tastes a lot like pizza with no crust. Almost a cross between lasagna and pizza. It’s just a simple, comfort food dish to…
Spicy Chicken Enchilada Stew
This dish doesn’t have to cook long to bring you a hearty Mexican stew. It comes together in a flash. This also heats up…
ZS-Zola to Go,Z2-Soup,ZSpecialties,Z2-Poultry,ZS-Dieter Favorites,Z2-Entrees
No Dough Pizza
This recipe was contributed by dieter Woody. He found it online on a low carb cooking website. It is now one of his favorite…
Sweet and Sour Chicken
Chinese food is the hardest of the ethnic foods to convert for Plan Z. Dieter Jeff exclaimed that this could not possibly be diet…
Broiled Provolone with Italian Herbs and Crackers
Two basic ingredients and some herbs. Simple elegance at its finest.
ZS-Holiday,Z3-Appetizers & Snacks,ZSpecialties,ZS-5 Ingredients or Less
Roasted Asparagus Soup
Season to taste. I put a fair amount of pepper on top. My husband loves pepper on top of soup. Garnish with the asparagus tips…
Cowboy Onions
These onions are NOT spicy. In fact they are almost sweet and have a little zing at the end. You can kick them up hotter as you…
Chili Con Carne
This is a meaty chili with some veggies tossed in for crunch factor. Makes a satisfying lunch.
Z2-Soup,ZS-Zola to Go,Z2-Entrees,ZSpecialties,Z2-Beef,ZS-Dieter Favorites
Cioppino (Seafood Stew)
Plan Z dieter Karen has taken the classic Italian seafood dish cioppino and turned into a Plan Z recipe. Thanks Karen!
Z2-Soup,ZSpecialties,Z2-Seafood,ZS-Dieter Favorites,Z2-Entrees
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…
ZSpecialties,ZS-Dieter Favorites,Z2-Desserts,ZS-5 Ingredients or Less
Garden Stuffed Chicken
This dish was created by our very own ZTeam member, Damian.
Italian Crock Pot Chicken
You can also have a salad on the side with a few bits of celery and cucumber.
Z2-Soup,ZS-Zola to Go,Z2-Poultry,ZSpecialties,ZS-Dieter Favorites,Z2-Entrees
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…
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…
5 Ingredients or Less
Raspberry Pate de Fruit (Raspberry Jellies) from Chef Josh
These are delightful little jellies. They taste so French and so fresh! Not like those little gum-balls you can buy at the candy…
ZS-Dieter Favorites,Z2-Desserts,ZSpecialties,ZS-5 Ingredients or Less,ZS-Holiday
Caramel Sauce
An easy-to-make, low-carb caramel sauce. Wowza!
Z3-Desserts,ZS-Holiday,Z3-Sauces & Dressings,ZSpecialties,ZS-5 Ingredients or Less
Russian Traditional Salad
This delicious recipe was submitted by Plan Z dieter Bruce. Bruce says, "We saw this sixteen years ago on a trip to visit our…
Z2-Vegetarian,ZSpecialties,Z2-Appetizers & Snacks,Z2-Salads,ZS-5 Ingredients or Less,Z2-Sides
Cinnamon Tangerines
This simple recipe is the latest from the Zola Test Kitchen. Try these! I got some really juicy tangerines (that were very easy…
Z2-Desserts,ZSpecialties,ZS-5 Ingredients or Less,ZS-Zola to Go,Z2-Appetizers & Snacks
3 Ingredient Peanut Butter Cookies
These cookies are SOOOO good. And no flour! Just be careful what peanut butter you buy and be sure to order the sweetener ahead…
Pork Chops with Thyme and Mustard
This is an easy and tasty meal that comes together in a jiffy. Big Yum!
Roasted Garlic
You could also add some of this roasted garlic to a batch of cooked green beans or asparagus for a nice flavor combo.
Orange – Vanilla Water
If you miss soda but know in your heart that it’s bad for you, try a recipe like this one.
Chocolate Ganache
Sinfully delicious...with only three ingredients.
Frozen Yogurt Bark
The final product must be eaten right out of the freezer. They melt fast but they are a fun treat.
Cinnamon Buttered Pecans
A tasty snack - perfect for a road trip.
ZSpecialties,Z3-Appetizers & Snacks,ZS-5 Ingredients or Less
Egg Muffins
Easy to make and freezer friendly, egg muffin cups make for a great grab-and-go breakfast. I love switching up ingredients – I’ll…
ZS-Zola to Go,Z3-Eggs,ZSpecialties,ZS-5 Ingredients or Less,Z3-Entrees
Peach Parfait
The parfait is a serious twist on a Cooking Light recipe I came across, so I need to give them credit but I also wanted you to…
Z3-Appetizers & Snacks,ZS-5 Ingredients or Less,Z3-Desserts,ZSpecialties
Jalapeno Popper Crisps
These easy to make Jalapeno poppers are Z3 friendly and only take 15 minutes!
ZS-5 Ingredients or Less,ZSpecialties,Z3-Appetizers & Snacks
Raspberry Coulis
Raspberry coulis is often used by dessert chefs to decorate your dessert at a restaurant. They put a swirl of it on your plate or…
Z2-Desserts,ZSpecialties,Z2-Sauces & Dressings,ZS-5 Ingredients or Less
Ranch Chicken
This chicken is super moist and yummy. The ranch dressing gives it a gourmet feel without any work at all!
ZS-5 Ingredients or Less,ZSpecialties,Z2-Poultry,ZS-Dieter Favorites,Z2-Entrees
No Sugar Lemonade
I would not drink this all day while on ZReduction, but a couple of glasses should be fine.
Chicken Under a Brick
One of my favorite French bistro dishes is chicken under a brick. I decided I had to figure out how to make it myself. Most…
Italian Burgers
To make this burger taste extra special, consider topping it with a soup spoonful of spaghetti sauce. You can find one with no…
ZS-5 Ingredients or Less,Z2-Beef,ZSpecialties,ZS-Dieter Favorites,Z2-Entrees
Snickerdoodle Pie Crust
You’ll be amazed! When this comes out of the oven, it smells just like the famous cookie! Use this in any pie that does not need…
Zucchini Noodles (Zoodles)
You’ll never miss the pasta if you start serving these with your Italian dishes. They are pretty, too!
ZS-5 Ingredients or Less,Z3-Vegetarian,ZSpecialties,Z3-Sides
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…
Z3.5-Entrees,ZS-Holiday,Z3.5-Pork,ZSpecialties,ZS-5 Ingredients or Less
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
ZS-5 Ingredients or Less,Free Content,ZS-Holiday,Z3-Vegetarian,ZSpecialties,Z3-Sides
Buttered Mushrooms
Dieter Rebecca first had this warm and rustic side dish while in Ireland on a road trip in 1994. These mushrooms where in every…
Z3-Vegetarian,ZSpecialties,ZS-5 Ingredients or Less,Z3-Sides
Zola to GO!
Pan Roasted Brussels Sprouts with Jalapenos
I used to HATE Brussels sprouts. I couldn't even stand the smell of them cooking. I love them now, as long as they are…
ZS-5 Ingredients or Less,Z2-Vegetarian,ZS-Zola to Go,ZSpecialties,Z2-Sides
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…
Z3.5-Entrees,ZS-Holiday,Z3.5-Poultry,ZSpecialties,ZS-Zola to Go
Quick Asian Stir Fry
Dinner in 20 minutes or less! Promise! This dish is so easy, you can make it with beef, chicken or even shrimp.
Oven Roasted Pork Loin Chops with Barbecue Sauce
Even a novice cook can handle this one...and it’s only two pans! This also re-heats great for lunch the next day.
Spicy Chicken Enchilada Stew
This dish doesn’t have to cook long to bring you a hearty Mexican stew. It comes together in a flash. This also heats up…
ZS-Zola to Go,Z2-Soup,ZSpecialties,Z2-Poultry,ZS-Dieter Favorites,Z2-Entrees
Creamy Leek Pie
This recipe makes a yummy vegetarian lunch or side dish to go with a protein. I also put it in Zola to GO! because it can travel…
ZS-Zola to Go,Z3-Sides,Z3-Vegetarian,ZSpecialties,Z3-Entrees
Shrimp with a Melon – Cucumber Relish
When it’s hot there’s nothing nicer than a refreshing meal like this one. It’s very easy and comes together in a flash. If you…
Lemon and Garlic Chicken Kabobs
This dish serves up nicely as a hot or cold item. I had mine warm for dinner and then for lunch they were great cold. They travel…
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…
Chicken Satay (Chicken skewers with peanut sauce)
You can serve these as an appetizer, a party buffet food, a lunch or even as a dinner option. If you have never had Thai food and…
Z3-Poultry,ZS-Zola to Go,Z3-Appetizers & Snacks,ZSpecialties,Z3-Entrees
“Almost” Fried Chicken
Looking for ideas for a picnic? How about almost Fried Chicken?
Z2-Poultry,ZS-Zola to Go,Z2-Entrees,ZSpecialties,ZS-5 Ingredients or Less
Zola’s Flaxseed Disguised Smoothie
I loved Plan Z dieter Steve’s idea of a smoothie incorporating flaxseed, so I invented one of my own too. Very similar.
Extra Easy Meal Ideas
Here's a list of very quick and easy dishes that you can prepare in minutes.
Italian Meatball Soup
So today you can “Enjoy a Bowl-a-Zola.”
Z2-Beef,ZS-Zola to Go,Z2-Soup,ZSpecialties,ZS-Dieter Favorites,Z2-Entrees
Chili
This is a great comfort food. Make a big pot and pack it up for lunches on future days for a nice hot meal on a cold day.
Tomato Leek Casserole
This dish re-heats just fine in a microwave or oven if you're taking it to work or another event.
Z2-Vegetarian,ZS-Zola to Go,Z2-Sides,ZSpecialties,Z2-Entrees
Cucumber Salad
This is a great picnic dish or summer grilling party.
Z2-Vegetarian,ZS-Zola to Go,Z2-Salads,ZSpecialties,ZS-5 Ingredients or Less
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…
ZS-Zola to Go,Z2-Vegetarian,ZSpecialties,ZS-5 Ingredients or Less,Z2-Sides
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.
Chili Con Carne
This is a meaty chili with some veggies tossed in for crunch factor. Makes a satisfying lunch.
Z2-Soup,ZS-Zola to Go,Z2-Entrees,ZSpecialties,Z2-Beef,ZS-Dieter Favorites
Chinese – American Chicken Salad
I serve this over shredded lettuce to make a larger salad.
Shrimp Cocktail Salad
On a hot day this makes an amazingly satisfying lunch or dinner.
Salmon Hash
Salmon hash can be enjoyed warm or cold. It will transport to work in a container quite well.
Thai Shrimp Salad
This is a very fast meal to prepare. It can also be enjoyed cold as part of Zola To GO!
Happy Healthy Holidays
Edible Witch’s Broom
An easy and interactive way to add a little magic to your meals around Halloween!
Spooky Snacks
Here's a cute idea to offer children or family members around Halloween. There are so many ways to spin this. The best part? No…
Bloody Mary Mocktail Mix
The virgin Bloody Mary mocktail is full of flavor and tastes just like the real thing - just without the alcohol.
Toys for Halloween
I don’t give out candy on Halloween anymore. I give out toys! The kids love it. They like to see something different in that…
Creamed Orzo with Leeks and Parmesan
Orzo is a wonderful, tiny pasta. This is the most requested side dish recipe I get from dinner guests–but watch your portion…
Z3.5-Sides,ZSpecialties,Z3.5-Entrees,Z3.5-Vegetarian,ZS-Holiday
Tuna Nicoise Salad
This is a low carb potato-free tuna Nicoise that is a-ok for ZReduction.
Potatoes Brabant – Air Fryer
Potatoes Brabant are super-easy to make in an air fryer. The dusting of grated Parmesan cheese helps keep the glycemic uptake…
Cauliflower Pancakes
The other day, potato pancakes came to mind and I they could probably be made with cauliflower. Turns out they can!
Z3-Vegetarian,ZSpecialties,Z3-Sides,Z3-Appetizers & Snacks,ZS-Holiday
Puff Pastry Quiche
I serve this with a side of crispy, oven bacon. LOVE it for brunch or even dinner. It’s easy to assemble and comes out of the…
Low Carb Banana Bread
I eat very few bananas these days because as they ripen their carb count/glycemic index load goes up. So this is a treat. Don’t…
Roasted Sea Bass
Easter is the perfect time to make this. Sea bass is probably the most wonderful fish on the planet. It's taste is…
ZS-Holiday,Z2-Seafood,ZSpecialties,ZS-5 Ingredients or Less,Z2-Entrees
Caramelized Onion Pie
Caramelizing onions makes the natural sugars in the onion come to the forefront. No more bold onion taste. Just dreamy flavor.
Z3.5-Appetizers,ZS-Holiday,Z3.5-Sides,Z3.5-Vegetarian,ZSpecialties
Exotic Egg Salad
This is great as a light lunch time meal and a great holiday recipe. The juxtaposition of the sweeter apricots with the curry has…
Z3-Salads,ZSpecialties,ZS-Zola to Go,Z3-Vegetarian,Z3-Eggs,ZS-Holiday,Z3-Sides
Fruit Bowl with Luscious Lemon Cream Z3.5 Version
This stuff is addictive and so refreshing. RARELY do I take seconds on a dessert. With this one I did.
White Chocolate Crème Brulee (custard) with Strawberry Coulis (sauce)
Most crème brulee recipes call for caramelizing sugar on top of the custard. I love that, but the sugar is too much. So, in this…
Chocolate Dipped Pears
Pears and chocolate go great together. Who needs candy apples when you've got these?
ZS-Holiday,Z3-Desserts,ZSpecialties,ZS-5 Ingredients or Less
Pumpkin Pancakes with Pumpkin Spiced Whipped Cream
Hot off the Griddle. “Zolafied” pancakes. If you want your kids full and focused before school give them these instead of……
Z3.5-Entrees,ZSpecialties,ZS-Dieter Favorites,Z3.5-Vegetarian,ZS-Holiday
Butternut Squash Puree by Chef Josh
Cooking does not have to be complicated. In this recipe Chef Josh shows us how to make a simple and delicious puree using…
Z3.5-Vegetarian,ZSpecialties,ZS-5 Ingredients or Less,Z3.5-Sides,ZS-Holiday
Mexican Avocado Soup with Chicken or Turkey
I love this soup. You can make this with leftover turkey and have a colorful way to use your extras.
Z3-Poultry,ZS-Holiday,Z3-Soups & Stews,ZSpecialties,Z3-Entrees
Coconut Milk Eggnog & Double Cream Eggnog
I tinkered with several eggnog recipes to come up with two that you can make for your holiday. The first one is a coconut milk…
Pinecone Cheese Ball
The pinecone idea is unique, festive and delicious. I am going to lay out a simple version and then give you suggestions for…
Z3-Appetizers & Snacks,ZS-Holiday,ZSpecialties,ZS-Dieter Favorites
Raspberry Pate de Fruit (Raspberry Jellies) from Chef Josh
These are delightful little jellies. They taste so French and so fresh! Not like those little gum-balls you can buy at the candy…
ZS-Dieter Favorites,Z2-Desserts,ZSpecialties,ZS-5 Ingredients or Less,ZS-Holiday
Pumpkin Cake with Cream Cheese Frosting
This is a quick cake that can be served at a party. You don’t need large pieces when something has as much flavor as this does.…
Want Potatoes on Turkey Day? Here’s What to Do
Keeping your carbohydrate percentage to less than 20% of your daily food intake is your secret to staying thin and healthy. That…