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.


Kids

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Snacks

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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.

Peanut Butter Yogurt Swirl

This recipe works for breakfast or for dessert. Really satisfying! A great treat and super fast!

Taco Tres (Taco Salad Recipe #3)

Dieters rave about taco salad. This one is my new favorite.

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…

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.

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…

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…

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.

Cioppino (Seafood Stew)

Plan Z dieter Karen has taken the classic Italian seafood dish cioppino and turned into a Plan Z recipe. Thanks Karen!

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…

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.

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…

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…

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…

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.

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…

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…

Jalapeno Popper Crisps

These easy to make Jalapeno poppers are Z3 friendly and only take 15 minutes!

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…

Ranch Chicken

This chicken is super moist and yummy. The ranch dressing gives it a gourmet feel without any work at all!

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…

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!

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

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…


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…

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…

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…

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…

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…

“Almost” Fried Chicken

Looking for ideas for a picnic? How about almost Fried Chicken?

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.

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.

Cucumber Salad

This is a great picnic dish or summer grilling party.

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…

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.

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…

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!

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…

Caramelized Onion Pie

Caramelizing onions makes the natural sugars in the onion come to the forefront. No more bold onion taste. Just dreamy flavor.

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…

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?

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……

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…

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.

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…

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…

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…