By: Amanda Belo
So – you’ve decided to commit to a TLS® program and took the plunge with a Rapid Results or Fat Shredder program. Now comes meal planning! If you love to cook but just aren’t sure what recipes to start with, we’ve got you covered with easy spring recipes to get you going. Get that farmer’s market list ready and let’s get cooking!
TLS® Rapid Results Plan
Who Is This Plan For?
Those who are truly motivated, dedicated and committed to doing what it takes to reach your weight loss goals with healthy foods in focus.
Goal?
Lose up to 3 pounds per week
What Do I Do?
- 4-7 Day Detox (optional, but recommended)
- No alcohol (for at least 21 days)
- Water (minimum of 8 cups per day)
- Supplementation (based on your Weight Loss Profile recommendation)
- Exercise (3-5 days per week)
- Daily Journaling
TLS® Approved, Easy Spring Recipes (RR)
Asparagus Frittata
Serves: Makes 4 servings
Ingredients:
- 2 cups asparagus
- 1 leek
- 2 cups baby spinach
- 1 tsp extra virgin olive oil
- 1/8 tsp black pepper
- 6 large eggs
- 1 cup low-fat parmesan cheese – grated
- 1 T butter
Instructions:
- Preheat broiler and set rack 6 inches from the flame.
- Crack eggs into a large bowl, add pepper and cheese, lightly scramble, and set aside.
- In a large oven-safe pan, heat oil and butter over medium-high heat.
- Add the leek and sauté for 1 minute, then add the asparagus and sauté for 3 minutes.
- Add spinach and season with salt and pepper.
- When the spinach is almost fully wilted, spread the mixture across the bottom of the pan and pour eggs over top.
- Turn pan so eggs fully cover vegetables. When the edges of the eggs start to separate from the edges of the pan, turn off heat.
- Place pan under the broiler until the frittata is lightly golden and the eggs are fully set, about 5 minutes.
- Immediately turn the frittata onto a serving plate and garnish with extra parmesan, if desired.
- Cut into slices and serve.
Roasted Fennel and Orange Tilapia
Serves: Makes 4 servings
Ingredients:
- 4 tilapia filets
- 2 tsp agave nectar
- 8 chopped scallions
- 1 cup red bell pepper, sliced
- 1 1/2 tsp ground ginger
- 1/2 tsp white wine vinegar
- 1 tsp orange zest
- 1 1/4 cup orange juice
- 2 oranges, sliced
- 4 cups fennel
- 1/8 tsp pepper
Instructions:
- Preheat oven to 450 degrees and coat roasting pan with cooking spray.
- To prepare the vegetables, combine fennel, pepper, scallions and olive oil in a pan, then season with salt and pepper and toss well.
- Place orange slices over vegetables and roast for 10 minutes.
- To prepare fish, combine the agave, orange zest, orange juice and vinegar in a bowl and stir until agave dissolves.
- Sprinkle fillets with ginger, salt and pepper and arrange on top of oranges in roasting pan.
- Drizzle agave mix over the filets.
- Roast for 18 minutes or until fish flakes.
TLS® Fat Shredder Plan
Who Is This Plan For?
You’re extremely committed to achieving swift weight loss goals through an effective program and dialed-in nutrition.
Goal?
Lose up to 10 lbs. in two weeks.
What Do I Do?
- No grains or starches
- No alcohol
- Water (minimum 8 cups per day)
- Supplementation (based on your Weight Loss Profile recommendation)
- Exercise (5-6 days per week)
- Daily Journaling
- No dairy
TLS® Approved, Easy Spring Recipes (FS)
Lemon Basil Chicken
Serves: Makes 4 servings
Ingredients:
- 1/2 tsp garlic powder
- 1 T basil leaves
- 1 lemon
- 1 garlic cloves
- 3 pounds whole chicken
Instructions:
- Preheat oven to 375 degrees.
- Remove excess fat from chicken; fasten neck skin to back with skewer.
- Fold wings across back with tips touching.
- Grate 2 tsp lemon peel, reserve.
- Cut lemon into halves; rub chicken with half of lemon.
- Place garlic, basil and remaining lemon in cavity.
- Rub chicken with reserved lemon peel; sprinkle garlic powder and remaining basil over chicken.
- Place chicken, breast side up, on rack in roasting pan.
- Cover and bake 1 hour.
- Uncover and bake 30 minutes longer.
Spring Salad
Serves: Makes 2 servings
Ingredients:
- 12 leaves romaine
- 6 strawberries
- 1/2 avocado
- 1/4 onion or spring onion
- 2 tablespoons pumpkin seeds
- Juice of half a lemon
- Salt to taste
- 1 T Balsamic vingear
Instructions:
- Chop the lettuce, strawberries, avocado and onion.
- Place the ingredients in a salad bowl.
- Add the pumpkin seeds, juice, salt + balsamic vinegar, stir to mix, and serve.
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