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Just Tell Me What to Eat!

The Delicious 6-Week Weight Loss Plan for the Real World

Just Tell Me What to Eat!

Timothy S. Harlan, MD, FACP has counseled thousands of his patients on healthy, sustainable weight loss. Now he's compiled his best tips and recipes into a six-week plan for you to learn how to eat great food that just happens to be great for you - and if losing weight is your goal, you can do that, too.

Get the prescription for better health as well as healthy weight loss, including:

  • What to eat
  • How to cook it
  • When to eat it
  • What to eat at a restaurant
  • What to eat if you're in a hurry
  • and best of all....
  • Why eating great food is the best health decision you'll ever make.

Hardcover: $19.99 +s/h | Paperback: $15.00 +s/h


 

Main Course Recipes: Serves 4-5



a Sloppy Joe sandwich - click for the recipe!

These healthy recipes make 4-5 servings and are further divided by type and the approximate cooking time for each recipe.

Be sure to read the recipes in advance - some recipes may require overnight refrigeration or for other recipes to be made ahead, to be included in your chosen recipe. Planning is key to a healthy diet and to weight loss!

Serves 4: ready in 30 minutes

Beef / Lamb

Beef Paprikash | Low Sodium Version
Chicken Fried Steak
Cookout Burgers
Curried Lentil Salad with Lamb
Filet of Tenderloin with Roasted Pepper & Maytag Blue Cheese Sauce
Flank Steak with Paprika Sauce and Shallots
Jalapeno and Cheddar Stuffed Hamburger
Korean Barbecue Beef
Kung Pao Beef | GERD / Acid Reflux-Friendly Version
Lamb Kofta
Maple Herb Crusted Rib Eye Steak
Quickie London Broil with Balsamic Mushrooms
Sloppy Joes
Steak with Horseradish Cream
Tenderloin with Harissa Sauce
Teriyaki Beef Salad

Chicken

Chef's Salad with Parmesan Dressing
Chicken and Basil Salad
Chicken Fajitas with Roasted Red Peppers
Chicken Piccata
Chicken Satay
Chicken with Horseradish Glaze
Farfalle with Kale and Roast Chicken | Low Sodium Version
Fusilli with Smoked Gouda and Chicken
Ginger and Shallot Chicken Salad
Ginger Chicken with Edamame
Grilled Chicken with Bourbon Glaze
Healthy Buttermilk Fried Chicken | Gluten-Free Version
Kung Pao Chicken | GERD / Acid Reflux-Friendly Version
Moroccan Chicken with Couscous | Low Sodium Version
Moroccan Grilled Chicken
Mustard Panko Crusted Chicken Breast
Oven Fried Chicken
Paella Valenciana | Low Sodium Paella Valenciana
Porcini Dusted Chicken
Quick Chicken Noodle Soup | Coumadin Safe Version
Quickie Lemon Sesame Chicken with Green Beans
Quickie Orange Chicken Thighs
Rosemary Turkey Skewers
Smoked Paprika Chicken Pasta Salad
Spiced Chicken with Honey Glaze
Spicy Corn and Chicken Salad
Tortilla-Crusted Chicken

Fish

Blackened Redfish | Low Sodium Version
Curried Tuna Salad
Fish Sandwiches with Sun Dried Tomato Tartar Sauce
Ginger Peanut Whitefish
Halibut with Cilantro Ginger Sauce
Halibut with Curry Butter and Snap Peas
Lentil Tuna Salad
Mediterranean Whitefish in Foil
Mustard Cornmeal Crusted Fish
Orange Dill Salmon
Oven Fried Fish | Low Sodium Version
Poached Salmon with Lemon Dill Mayonnaise
Quickie Flounder Meunière
Roasted Whitefish with Garlic Mayonnaise
Salmon Salad with Mustard and Peas
Salmon with Candied Jerk Walnuts
Salmon with Caper Mayonnaise
Salmon with Roasted Hatch Chilis, Corn, and Black Beans
Salmon with Salsa and Chipotle Mayonnaise
Seared Salmon with Caper Yogurt Sauce
Seared Tuna Tacos
Seared Tuna with Asparagus Salsa
Seared Tuna with Wasabi-Mango Salsa
Sesame Seared Whitefish with Cilantro Oil
Simple Pan Fried Fish
Southwestern Tuna Salad
Tuna and Chickpea Salad | Coumadin Safe Version
Tuna Salad with Sun-Dried Tomato
Wasabi Tuna Salad

Pork

Chinese Barbecue Pork (Char Siu Pork)
Chef's Salad with Parmesan Dressing
Hoisin Glazed Pork Tenderloin
Lemon Pork with Lentils
Peppered Pork Tenderloin with Dill Oil
Pork Chops with Mango Chutney and Curried Corn
Pork Chops with Savory Apple Compote
Pork Tenderloin with Smokey Barbecue Sauce
Quick Barbecue Pork (Pantry Meal)
Quickie Thyme and Mustard Crusted Pork Chops
Roasted Pork Tenderloin with Caramelized Onion
Roasted Pork Tenderloin with Paprika Mayonnaise
Sage Mustard Pork Tenderloin
Seared Sweet and Savory Pork
Sweet & Sour Pork

Shellfish

Barbecue Shrimp
Caesar Shrimp Salad
Cajun Shrimp Salad
Crab Avocado Shrimp Salad
Crab Cakes
Gluten-Free Crab Cakes | Low Sodium Version
Crab Louis
Crab Salad with Dill and Mango
Crunchy Peanut Shrimp
Grilled Shrimp Tapenade
Jerk Shrimp Salad
Jerk Shrimp with Cucumber Mango Salsa
Kung Pao Shrimp | GERD / Acid Reflux-Friendly Version
Sesame Scallops with Caramelized Shallots | Low Sodium Version
Shrimp Enchiladas
Shrimp Salad
Shrimp Salad with Cilantro Lime Dressing
Shrimp Scampi
Shrimp with Cilantro Pesto
Shrimp with Chipotle Sauce | Low Sodium Version
Southwest Crab Cakes
Southwest Quinoa Salad
Tandoori Shrimp
Warm Shrimp Remoulade Salad

Vegetarian

Cannellini Bean Soup
Chayote (Mirliton) Tacos
Chipotle Seviche
Cream of Fava Bean Soup | Low Sodium Version
Cream of Potato Soup with Roasted Garlic | Low Sodium Version
Curried Lentils | Low Sodium Version
Fettuccine with Roasted Red Pepper Vinaigrette
Garbanzo and Feta Salad
Pasta e Fagioli | Low Sodium Version
Quinoa Caprese Salad | Low Sodium Version
Red Pepper Orzo
Seared Tofu with Honey Spice Glaze
Tomato and Mozzarella Pasta Salad
White Bean Chili

Serves 4: ready in 45 Minutes

Beef

Beef Tips in Brown Gravy (45) | GERD / Acid Reflux Friendly Version (90)
Dal Keema

Chicken

Chicken Cacciatore | Coumadin Safe Version
Chicken Salad
Chicken Guacamole Salad
Chicken Salad with Roasted Scallions
Chinese Chicken Salad
Creamy Poblano and Chicken Soup | Low Sodium Version
Curried Corn Soup
Curried Chicken
Mango Chicken Salad
Polynesian Chicken
Saffron Chicken Salad
Smoked Paprika Risotto
Southwest Chicken & Corn Salad

Fish

Creamy Corn and Salmon Salad | Coumadin Safe Creamy Corn and Salmon Salad
Salmon with Grapefruit Sauce
Salmon with Poblano Sauce
Seared Salmon and Chick Pea Salad
Southwest Tuna and Corn Salad
Tuna and Olive Pasta Salad
Tuna with Romesco Sauce

Pork

Autumn Pork Chops with Roasted Shallots and Carrots
Jambalaya Salad | Low Sodium Version
Pan-Seared Pork Chops with Savory Peach Marmalade
Pork with Creamy Poblano Sauce
Red Beans and Rice Risotto
Sausage and White Bean Tortilla Casserole | Low Sodium Version
Spiced Pork Tenderloin

Shellfish

Crawfish Pie
Corn Bisque with Crabmeat
Jambalaya Salad | Low Sodium Version
Linguine with Shrimp in Tomato Vodka Cream Sauce | Low Sodium Version
Shrimp and Roasted Fennel Salad
Shrimp Fettuccine Salad
Shrimp Fra Diavolo | Low Sodium Version
Shrimp Mornay
Shrimp Puttanesca | Coumadin Safe Shrimp Puttanesca
Shrimp Risotto with Peas

Vegetarian

Creamy Mac and Cheese
Black Bean and Black Quinoa Salad
Butternut Squash Risotto | Coumadin Safe Version
Couscous Salad | Coumadin Safe Version
Eggplant Cheeseburger
Ratatouille
Roasted Red Pepper Soup | Low Sodium
Root Vegetable Pasta
Rosemary Tomato Soup
Tomato Basil Soup
Tortilla with Yams
Tuscan Bean Soup

Serves 4: ready in 60 Minutes

Beef

Flank Steak with Garlic Balsamic Reduction
Ginger Cilantro Flank Steak
Pasta with Tomato Caraway Sauce
Southwestern Cheeseburgers
Tenderloin with a Merlot Blackberry Reduction

Chicken

Balsamic Braised Chicken
Barbecue Chicken Tacos
Black Bean and Corn Stew
Braised Cajun Chicken Thighs
Braised Tuscan Chicken Thighs
Cajun Chicken and Rice Salad
Cajun Chickpea Crusted Chicken
Cashew Chicken
Chicken and Black-Eyed Pea Soup | Coumadin Safe Version
Chicken Biryani
Chicken Marbella
Chicken Salad with Avocado
Chicken Salad with Guacamole
Chicken Tortilla Soup
Chicken Vindaloo
Chicken with Roasted Tomatillo Sauce
Chilled Garlic Chicken Soup
Creamy Chicken and Potato Soup
Curried Chicken Soup
Lemon Rosemary Chicken Soup
Pea Soup with Chicken
Roasted Chicken Breast
Seared Chicken Breasts with Cranberry Sauce
Stuffed Creole Chicken
Tandoori Style Chicken

Fish

Filet of Grouper with Four Onion Marmalade
Grouper with Caramelized Shallot Horseradish Sauce
Indian Spiced Whitefish with Cilantro Yogurt | Low Sodium Version
Saffron Tuna Casserole
Salmon Mac and Cheese
Salmon Salad
Salmon with Southwest Beans and Rice
Salmon with Spanish Beans and Rice
Salmon with Roasted Tomatillo Sauce
Udon Noodle Salad with Salmon

Pork

Chick Pea and Chorizo Stew | Low Sodium Version
Lentil and Sausage Stew
Mojo Pork Tenderloin
Pork Stew with Green Sauce
Pork Tenderloin with Barley Casserole
Roasted Pork Tenderloin with Balsamic Glaze
Roasted Yam Soup with Bacon Bits | Low Sodium Version
Split Pea Soup
Tomato and Chick Pea Stew
White Bean Soup with Kale

Shellfish

Corn and Crab Chowder
Crawfish Chowder | Low Sodium Version
Curried Spaghetti Squash Salad with Shrimp
Indian Shrimp Curry
Manhattan Clam Chowder
Paella Salad
Shrimp and White Bean Salad
Smokey Saffron Paella with Shrimp
Thai Coconut Shrimp

Vegetarian

Bean and Tomato Pasta Bake
Broccoli Corn Taco Bake
Cauliflower Mac & Cheese
Cauliflower Soup with Wild Mushrooms
Chilled Roasted Tomato Soup | Low Sodium Version
Cream of Spinach Soup
Creamy Carrot Ginger Soup
Creamy Lentil Soup
Creamy Vegetable Soup
Curried Lentil Soup
Eggplant & Garlic Soup
Lentil and Bulgur Soup
Lentil and Chickpea Soup
Lentil Soup
Mushroom and Goat Cheese Pupusas
Palak Paneer
Potato and Three Onion Gratin | Low Sodium Version
Six Onion Soup

Serves 4: ready in over 60 Minutes

Beef / Lamb

Beef & Mushroom Lasagna (90)
Braised Cuban Beef (120)
Braised Moroccan Meatballs (120)
Lasagna (120)
Meatball Soup (90)
One Pot Lamb Curry | Low Sodium Version (120)
Spanish Beef Stew with Olives (120)
Spiced Lamb Ragout (240+)

Chicken

Basque Chicken Stew (120)
Barbecue Chicken Chili (90)
Braised Moroccan Chicken with White Beans (150)
Brunswick Stew (3+hours)
Chicken and Okra Gumbo (120)
Chicken Tagine with Cauliflower Couscous (90)
Chicken Tetrazzini (90)
Curried Chicken Stew (75)
Greek Chicken Casserole (90)
Lebanese Chicken Stew (90)
Lemon Herb Chicken Soup (90)
Massaman Curry (120)
Moroccan Chicken Tagine with Lentils (90)
One Pot Cajun Chicken Stew (75)
Quickie Arroz Con Pollo (75)
Roasted Chicken and Chickpea Stew (90)
Roast Lemon Chicken with Potatoes (90-120)
Spicy Black Eyed Pea Stew (90)
Sriracha Chicken Salad (90)

Fish

Goan Fish Curry (75)
Salmon Cheesecake (75)

Shellfish

Barbecue Shrimp Salad (90)
White Beans with Smoked Paprika Shrimp (120)

Pork

Acorn Squash Soup with Apple and Bacon (75)
Baked Potato Soup (75)
Bean with Bacon Soup (120)
Black Beans & Rice (240)
Black Eyed Pea and Pork Stew | Low Sodium Version (120)
Black Eyed Pea Chili (120)
Mexican Pork Casserole (75)
Pasta with Butternut Squash Sauce (90)
White Bean Soup with Sausage (75)

Vegetarian

Carrot Ginger Soup (120)
Cauliflower Pie (90)
Chicken Etouffee (90)
Chilled Pea Soup with Herbs | Low Sodium Version (90 - includes chilling time)
Chilled White Bean Soup with Sun Dried Tomatoes (90)
Cream of Mushroom Soup (75)
Creamy Butternut Squash Mac and Cheese (75)
Crustless Zucchini Quiche (90)
Curried Carrot Soup (90)
Karai Paneer (Paneer with Tomato Sauce) (120)
Lasagna with Eggplant (120)
Lentil Chili | Low Sodium Version (75)
Lentil Moussaka (120)
Nilgiri Chicken Korma (120)
Poblano Corn Chowder (75)
Ratatouille Salad (90)
Roasted Poblano Pepper Soup (120)
Roasted Vegetable Cheesecake (75)
Roasted Vegetable Pizza
Root Vegetable Ratatouille (120)
Shakshouka (135)
Spicy Chilled Pea Soup (90)
Spinach Leek Lasagna (90)
Thai Sweet Potato Soup (75)
Tomato and White Bean Soup (75)
Tomato Basil Soup with White Beans (90)
Vegetable Etouffee (90)
Roasted Tomato Soup with Garlic and Corn (120)

Serves 5

Pot Roast (240)