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The Dr. Gourmet Diet Plan

Timothy S. Harlan, M.D. tells you what to eat and when in order to eat healthier, lose weight, and keep it off - permanently!

With The Dr. Gourmet Diet Plan, you'll create a two-week custom meal plan including breakfast, lunch and dinner, for yourself or your entire family - even kids under 14! NO making separate meals. Online planner includes:

1. Automated shopping lists - Just print and shop for the next two weeks of meals.

2. Frozen meal options for lunch or dinner such as Lean Cuisine or Weight Watchers.

3. Easy, delicious recipes, with leftovers for lunches or later in the week.

4. Options for allergies and special diets, including:

  • Vegetarian (lacto-ovo)
  • Low sodium
  • Lactose intolerance
  • Coumadin (warfarin) use
  • GERD / Acid Reflux
  • Gluten allergies (Celiac disease).
  • Diabetes: All meal plans are safe for type 2 diabetics because they are based on the Mediterranean Diet, which is known to be the best diet for type 2 diabetics.

5. Combine special needs if needed: low sodium and lactose intolerant? Coumadin and celiac disease? Just select the options and get your delicious meal plan!

Other Web sites charge you as much as $29.95 per month for this service, but Just Tell Me What to Eat: The Dr. Gourmet Diet Plan is completely free. (We don't even ask for your credit card information.)

Sign up for Just Tell Me What to Eat: The Dr. Gourmet Diet Plan now! »

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Healthy Main Course Recipes

Recipes for One or Two People



These healthy main course recipes make only one or two servings. Perfect for those who live alone, you can easily cook just for yourself, or make a recipe that serves two and save the leftovers for lunch the next day!

Those with Type 2 diabetes should know that all Dr. Gourmet recipes and meal plans are based on Mediterranean Diet principles, which has been shown to be the best diet for diabetics. These recipes are right for you, too!

Beef / Lamb / Venison

Asian Steak
Asian Beef with Broccoli
Bacon Cheeseburger Mac
Beef and Broccoli Salad
Beef Enchiladas
Chicken Fried Steak
Cocoa Crusted Steak
Cowboy Steak
Cumin Dusted Flank Steak with Black Beans
Philly Cheese Steak
Calf's Liver with Onion and Apple
Fegato alla Toscana (Sage Seared Calves Liver)
Flank Steak with White Beans | Low Sodium Version
Grilled Beefsteak with Mushroom Vinaigrette
Grilled Sage Lamb Kabobs | Coumadin Safe Version
Grilled Steak with Horseradish Tomatoes
Hanger Steak with Spanish Salsa
Moroccan Steak
Mushroom Cheddarburgers
Oven Seared Hanger Steak
Quick Beef Stroganoff with Noodles
Savory Mushroom Cheeseburgers
Steak Au Poivre
Steak Fajitas
Steak with Mustard and Fennel Sauce

Chicken & Turkey

Alfredo Chicken Salad
Asian Lettuce Wraps | Low Sodium Version
Asian Peanut Chicken with Noodles
Asian Peanut Chicken Salad
Barbecue Chicken
Chicken a la King | Coumadin Safe Chicken a la King
Chicken Leek Risotto | Low Sodium Version
Chicken Parmesan
Gluten-Free Chicken Piccata
Chicken with Creamy Red Pepper Flakes Sauce
Chicken with Tarragon Mustard Cream
Garlic Chicken Stir Fry
Jerk Chicken Thighs
Mexican Fried Rice
Mustard Chicken with Peas and Fettuccine | Low Sodium Mustard Chicken with Peas and Fettuccine
One Skillet Chicken and Black Beans
Orange Thyme Chicken
Pasta with Chicken and Creamy Poblano Sauce
Pumpkin Seed Crusted Chicken
Quickie Chicken Fried Rice | Low Sodium Version
Rice Noodle Chicken Salad
Roasted Papaya Chicken | Low Sodium Version
Smoked Gouda Mac and Cheese
Smoked Gouda Risotto with Chicken | Low Sodium Version
Southwest Chicken in Parchment
Southwest Chicken Salad | Low Sodium Version
Spanish Risotto with Chicken
Tarragon Mushroom Orzo with Chicken

Fish

Asian Tuna Salad
Braised Tuna with Ginger and Plum Sauce
Chili Spiced Fish with Lime Cream
Garam Masala Scented Risotto with Seared Salmon | Low Sodium Version
Grilled Halibut with Tangerines and Capers
Grilled Red Snapper with Garlic Tartar Sauce
Grouper with Horseradish Glaze
Grouper with Lemond Dill Butter
Halibut in Foil with White Beans and Olives | Low Sodium Version
Halibut with Basil Pea Puree
Halibut with Lime-Cilantro Salsa
Halibut with Peanut Cilantro Butter
Halibut with Seven Spices
Mediterranean Quinoa
Molasses Glazed Salmon
Mustard Glazed Salmon with Lentils
Pecan Crusted Trout
Poached Salmon with Mustard Thyme Vinaigrette
Risotto Caprese with Whitefish | Low Sodium Risotto Caprese with Whitefish
Roasted Salmon with Corn Relish
Salade Nicoise
Salmon Salad Tacos
Salmon Squash Risotto
Salmon with Chili Lime Glaze
Salmon with Cornmeal Cakes
Salmon with Parmesan Crust
Sautéed Trout with Corn Vinaigrette
Seared Grouper with Gazpacho Sauce
Seared Grouper with Mediterranean Salsa | Coumadin Safe Version
Seared Salmon with Black Bean Salsa and Paprika Mayonnaise
Seared Salmon with Pea Salad
Seared Tuna with Saki-Wasabi Sauce
Seared Tuna with Tomato and Feta Salad
Seared Tuna Nicoise | Coumadin Safe Version
Sole Caprese
Spicy Pumpkin Seed Fish
Sun Dried Tomato Pesto Risotto
Teriyaki Salmon Salad
Tuna and Avocado Salad
Tuna and White Bean Salad
Tuna Noodle Salad
Whitefish in Foil with Mustard Sauce
Whitefish with Cumin Butter
Whitefish with Roasted Root Vegetable Salad

Pork

Cajun Shrimp Penne
Eggplant Steaks with White Beans and Ham
Fettuccine with Sausage and Sun Dried Tomato Pesto
Five Spice Pork Chops
Five Spice Pork Stir Fry
Fusilli with Bacon and Arugula
Fusilli with Sausage and Spinach
Maple Mustard Pork Chops
Muffaletta Chopped Salad
Pepperoni Pizza
Pizza - Mushrooms and Prosciutto
Pork Chops with Garlic Sauce
Pork Chops with Herbed Butter | Coumadin Safe Version
Pork Chops with Mustard Leeks
Pork Fried Rice
Pork with Sage-Tarragon Butter
Pork Tenderloin Coward
Risotto with Italian Sausage
Risotto with Bacon and Peas
Risotto with Pancetta and Kale
Wild Mushroom and Sausage Linguine

Shellfish

Bay Scallop Salad with Grapefruit | Low Sodium Version
Bay Scallops with White Wine and Herbed Butter
Cajun Shrimp Penne
Chili Spiced Shrimp and Black Beans
Cioppino
Creamy Crab and Asparagus Fettuccine
Fettucine with Dill Pesto and Shrimp
Garlic Chili Shrimp
Green Curry with Shrimp
Jerk Shrimp | Coumadin Safe Version
Lime Dill Scallops
Linguine with Clam Sauce
Linguine with Roasted Eggplant and Shrimp
Lemon Mint Shrimp
Mediterranean Shrimp
Mussels with Red Pepper Mayonnaise
Mussels with Quinoa and Olives | Low Sodium Version
Mussels with White Wine Herbed Butter
Penne with Shrimp and Mustard Sauce
Pizza - Scallops with Thai Peanut Sauce
Sauteed Scallops
Scallop and Penne Salad | Low Sodium Version
Scallops with Bacon and Asparagus
Shrimp with Smoked Paprika
Shrimp and Garlic with Olives (Gambas al Ajillo)
Shrimp and Mirliton Casserole
Shrimp Cocktail
Shrimp Fried Rice | Low Sodium Version
Shrimp Primavera with Angel Hair Pasta
Shrimp Taco Salad
Shrimp with Warm Caper Vinaigrette | Low Sodium Version
Smokey Shrimp Mac & Cheese
Teriyaki Noodles with Shrimp
Thai Coconut Soup with Shrimp

Vegetarian

Asparagus Risotto
Basil Tofu
Black Bean and Jack Burgers
Brussels Sprouts Fried Rice
Chalupas | Low Sodium Version
Cream of Cauliflower Soup
Creamy Mushroom Mac and Cheese
Corn Quesadillas | Coumadin Safe Version
Eggplant Risotto
Falafel
Fettucine Alfredo
Fettuccine Alfredo with Shrimp and Broccoli | GERD / Acid Reflux-Friendly Version
Gluten Free Fettuccine Alfredo
Greek Quinoa Salad | Coumadin Safe Greek Quinoa Salad
Kale Fried Rice
Penne with Roasted Broccoli and Tomatoes
Pimento Mac and Cheese
Pizza with Tomato, Basil, and Roasted Garlic
Pumpkin Fettuccine Alfredo
Quick Tacos | Low Sodium Version (Pantry Meal)
Soft Corn Tacos
Spaghetti with Zucchini and Tomatoes
Tamale Pie
Zucchini Chèvre Risotto