Coconut Lime Rice Pudding

Coconut Lime Rice Pudding

Servings:
1 Nutritional Supplement
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 MWLC Vanilla Pudding Shake Nutritional Supplement
¼ cup Brown Rice, cooked and cooled
½ tsp. Coconut Extract
Lime Zest, to taste

Preparation:
Prepare Vanilla Nutritional Supplement according to pudding directions on the package.

Prepare your serving of brown rice per the instructions on the package. Once cooked and cooled, stir in brown rice along with coconut extract and lime zest to taste. Chill and serve.

Tzatziki Chicken Salad

Tzatziki Chicken Salad

1 Protein
1 Vegetable
1 Dairy

Suitable for all Freedom meal plans only

Ingredients:
1 serving Boneless/Skinless Chicken, cooked and shredded or chopped
¼ medium Cucumber, finely grated
¼ medium Red Onlon, diced
4 oz. Greek Yogurt or 6 oz. Low-Fat Yogurt
1 tsp. fresh Dill, chopped
1 Tbsp juice from a fresh Lemon
1 small clove Garlic, minced
Ground Black Pepper, to taste

Preparation:
Wrap the grated cucumber in a paper towel to remove excess moisture.  Transfer the grated cucumber to a medium bowl and add yogurt, dill, lemon juice, garlic. Stir well.

Add the shredded/chopped chicken and red onion to the bowl and mix well.  Chill prior to serving with snack crackers, in a wrap, or on a bed of fresh greens.

Peach Mango Iced Tea

Updated: 2/4/25

Peach Mango Iced Tea

Servings:
1 Nutritional Supplement

Suitable for all Freedom meal plans only

Ingredients:
1 MWLC Peach Mango Drink
1 serving Decaffeinated Tea
Ice

Preparation:
In a cup, combine tea, peach mango drink powder, and ice or add ingredients to a blender.  Blend until smooth.

More Variety, Better Results: MWLC Expands Healthy Meal Plan Options

Updated: 8/5/25

Medical Weight Loss Clinic is making your journey even easier—and tastier. We’ve expanded our meal plans to include more healthy, satisfying food options designed to support your goals, fit your lifestyle, and keep you on track every step of the way.

What’s New on the Menu

Our team listened to patient requests, reviewed food trends and consulted the science to determine that acorn squash, arugula, bananas, butternut squash, clementines, green peas, kiwi, pears, snap/snow peas and spaghetti squash should be added to our plans. More options to fuel your body and support your goals - without sacrificing flavor.

Yes, you can have banana on a Medical Weight Loss Clinic program. This and several other fruits and vegetables have been added into our plans.

“Often foods were not on our weight loss meal plan either because of their small portion size, like banana, or due to how you eat the item,” said Training Director Tabitha Panetta, citing acorn and butternut squash recipes that often included excess sugar with honey, syrup or brown sugar.

“A reason for the additions is the more recent popularity of foods like arugula and spaghetti squash in the health and wellness circles,” she says. “There is nothing ‘wrong’ with these foods; they are just more popular now versus 10 years ago.”

More Variety, More Flexibility, More Results

She said the changes were prompted by patients asking for a review of a few foods, which started a chain reaction of the MWLC team questioning others. 

“Not all foods made the cut, but we continued to compare some of the more common food item questions we receive,” Tabitha says. “Plus, it was just time for an update and who doesn’t want more options?”

How New Foods Support Your Weight Loss Goals

Tabitha notes that more food options mean more recipes and meal ideas, which is especially helpful for pickier eaters. Adding more fruits and vegetables means increasing the options when it comes to eating in season too.

Tips for incorporating the new foods include adding banana to smoothies, subbing spaghetti squash for pasta and enjoying snow peas for a crunchy snack or in a stir fry.

Tabitha says there is no need to be more cautious about the new foods than any other but that it’s important to visit your clinic on a regular basis to ensure everything stays on track. Food like bananas — which are on the higher end of the spectrum regarding sugar in fruit and have a low serving size — can be easier to overconsume.

“We can assist if we feel there is a direct correlation between a lack of progress and the adding or amount of any food choice,” she says. “This is something that we would address based on the individual and their unique circumstances.”

Curious about the new meal options? Now’s the perfect time to explore our updated programs and discover what’s new. Schedule a free consultation or stop by a clinic near you to learn more about how Medical Weight Loss Clinic can support your journey to better health.

Salted Toffee Pretzel Parfait

Salted Toffee Pretzel Parfait

Servings:
2 Nutritional Supplements

Suitable for all Freedom meal plans only

Ingredients:
1 MWLC Cheesecake Nutritional Supplement
1 MWLC Salted Toffee Pretzel Bar

Preparation:
Prepare the cheesecake according to package directions and cut the bar into bite size pieces.  In a fluted glass, alternate layering the cheesecake with the bar. 

Quick Guide: Hard Boiled Eggs

Updated: 6/3/24

June 3rd is National Egg Day!

How do you like your eggs? Here’s a quick guide on cooking times using an Instant Pot.

Very Veggie Egg Bites

June 3 is National Egg Day! Enjoy this eggcellent recipe that can be made ahead of time as an omelet or egg bites for a quick breakfast on-the-go!

Very Veggie Egg Bites

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Eggs
2 Tbsp Water
1 cup Spinach or Kale, chopped
1 small Tomato, chopped
½ tsp. Onion Powder
¼ tsp Cayenne Pepper
2 Tbsp fresh Parsley, chopped (divided)
Unflavored Non-Stick Cooking Spray
Ground Black Pepper, to taste
Dash Seasoning (your favorite), to taste

Preparation:
In a bowl, add the egg, water, veggies, onion powder, cayenne, and 1 Tbsp parsley and mix thoroughly.

To prepare as Egg Bites:
Preheat your oven to 350 degrees. Spray a muffin tin with unflavored non-stick cooking spray. Pour egg mixture into the muffin tin. Bake for 15-20 minutes or until eggs are set to desired doneness.

To prepare as an Omelet:
Spray a skillet with unflavored non-stick cooking spray.  Over medium heat, add the egg mixture, cooking 3-4 minutes or until bubbles form on the edges. Using a spatula, lift and flip the omelet to cook an additional 2-3 minutes. Serve with remaining parsley, fresh ground pepper, and your favorite Dash Seasoning.

Cajun Shrimp Cucumber Bites

Cajun Shrimp Cucumber Bites

1 Protein
1 .5 Vegetables
1 Dairy

Suitable for all Freedom meal plans only

Ingredients:
1 serving Shrimp, peeled and deveined
¼ medium Cucumber, sliced into rounds
4 oz. Greek Yogurt or 6 oz. Low-Fat Yogurt
2-3 Green Onions, thinly sliced
1 Tbsp Cilantro and/or Parsley, chopped
Juice of a fresh Lemon
Unflavored Non-Stick Cooking Spray
1 Tbsp Salt-Free Cajun Seasoning

Preparation:
Toss the shrimp and cajun seasoning in a bowl until the shrimp are well coated. Refrigerate for 15 minutes.

Cook the seasoned shrimp for 2-3 minutes each side in a pre-heated pan or skillet sprayed with unflavored non-stick cooking spray.

Combine the yogurt, green onions, herbs and lemon juice in a small bowl. (Some cilantro or parsley may be reserved for garnish). Using a small spoon, add a dollop of the yogurt mixture on each cucumber slice and top with one cooked shrimp. Garnish and serve.

Dry Steak Rub

Updated: 5/20/24

Dry Steak Rub

Servings:
Seasonings are unlimited and count as 0

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 Tbsp Garlic, fresh
2 tsp. Basil
1 tsp. Rosemary
1 tsp. Black Pepper

Preparation:
Mix seasonings together in a small bowl and rub over any lean meat before grilling.

6 Tips to Remember When Cooking Chicken

Tips for cooking Chicken

Are you constantly eating dry, dull-tasting chicken?  Chicken is a staple in many healthy diets and for good reason. Incredibly versatile, chicken is packed with protein, it's inexpensive, and it easily takes on flavor and cooks relatively quickly.  Stick to the six tips below for flavorful and perfectly cooked chicken every time!

1. BRING YOUR MEAT TO ROOM TEMPERATURE We are all aware of the safety warnings when it comes to raw meat. It’s easy to think chicken should stay in the fridge until the last possible moment, but when you drop a super cold chicken breast in a pan, it’s likely going to end up dry and cooked unevenly (since the outside cooks faster than the inside). Take your meat out of the fridge 20–30 minutes before you plan to cook it so it has time to come to room temperature.

2. PAT IT DRY Using a paper towel quickly pat your chicken prior to seasoning or marinating it is a great idea. Why? That’s because excess moisture can create steam when cooking, which can dry out the meat.

3. MARINATE A simple marinade can impart flavor inside and out; it’ll also help the meat retain moisture while it cooks.

4. COOK IT EVENLY Most chicken breasts will be really thick in the middle and thinner on the sides which can lead to uneven cooking — your sides and one end will end up overcooked even if you have a perfect center. Prevent uneven cooking by placing the chicken breasts between sheets of parchment paper or in a plastic bag and pound them with a mallet or rolling pin until they’re even throughout.

5. KNOW WHEN IT'S FULLY COOKED Even if you are not a novice in the kitchen, you’re still better off using a meat thermometer to tell when the chicken is done. Your chicken should hit 165ºF (74ºC) — no more, no less — when inserted in the thickest part of the meat. Remember, the chicken will rise in temperature slightly in the first minute off the heat, so pulling it off between 160–164ºF (71–73ºC) is OK.

6. LET IT REST Treat chicken like steak and let it rest. Allow it to sit at least five minutes after taking it off the heat to let the juices redistribute throughout the meat.  Enjoy!

Put these tips to the test!  Need a healthy chicken recipe?  No problem!  https://mwlc.com/recipes

Chicken Glaze

Updated: 5/20/24

Chicken Glaze

Servings:
1 Artificial Sweetener Packet (allowed up to 3 a day)
1 Condiment (allowed up to 2 a day)

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 Tbsp Apple Cider Vinegar
Pinch of Thyme
1 tsp. Worcestershire Sauce
Pinch of Garlic Powder
1 Splenda packet

Preparation:
Mix ingredients and glaze over boneless skinless chicken breast just before a high heat.

Steak Marinade

Updated: 5/20/24

Steak Marinade
 

Servings:

Suitable for all Freedom meal plans

Ingredients:
Kraft Light Zesty Italian
1 tsp. Yellow Mustard
Black Pepper, to taste

Preparation:
Add lean protein and marinade to a zip-lock bag and keep sealed in the refrigerator for 2-24 hours before cooking.

Zesty Lime and Garlic Pork

Zesty Lime and Garlic Pork

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving boneless Pork Chop
1 Garlic clove, crushed
¼ tsp Cumin
¼ tsp Chili Powder
¼ tsp Paprika
½ fresh Lime, juiced
½ tsp Lime zest
Black Pepper to taste

Preparation:
Trim all visible fat off pork. In a large bowl season the pork with garlic, cumin, chili powder, paprika, and pepper. Squeeze juice from ½ of lime and the lime zest. Let it marinade for 20 minutes.

Line broiler pan with foil, place pork chop on the broiler pan and broil about 4-5 minutes on each side. Instead of broiling you may grill the pork for 4-5 minutes on each side.

Simple Vinaigrette Recipe

Updated: 11/7/23

Simple and delicious is the way to go when it comes to dressing your salad. We're thrilled to be able to share our MWLC Simple Vinaigrette with you today and hope you enjoy!

SimpleVinaigrette

Greek Chicken Salad

Greek Chicken Salad

Servings:
1 Protein
1 Vegetable
1 Dairy


Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Chicken Breast (Boneless/Skinless, shredded
½ medium Cucumber, finely grated
¼ medium Red Onion, diced
4 oz. Plain Greek Yogurt
1 Tbsp fresh Dill, chopped
1 clove Garlic, minced
1 Tbsp juice from a fresh Lemon
¼ tsp. Ground Black Pepper

Preparation:
Drain the grated cucumber by squeezing out excess moisture in a paper towel or cheese cloth. Add the cucumber and red onion to a bowl and mix with the yogurt, dill, lemon juice, garlic, and pepper until evenly coated. Add your shredded chicken and mix.

Serve on ½ Whole Wheat Pita, on a salad, or with snack crackers.

Air Fried Radish Chips

Air Fried Radish Chips

Servings:
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
10 medium Radishes
Unflavored Non-Stick Cooking Spray
Salt-Free Seasoning of choice

Preparation:
Slice the radishes into chips. In a bowl, coat the radish chips with unflavored non-stick cooking spray and your favorite salt-free seasoning of choice.

Arrange in an air fryer for 9 minutes at 370 or until desired crispness.

Chocolate Brownie Fudge

Our Chocolate Brownie Fudge is sweet, rich, and absolutely delicious! If you've been working hard toward your goals, take a moment to whip up this healthy treat.

Chocolate Caramel Brownie Fudge

Servings:
1 Nutritional Supplement
1 Bar

Suitable for all Freedom or FastTrack meal plans

Ingredients:
1 MWLC Chocolate Pudding Shake Nutritional Supplement
4 oz. Water
1 MWLC Brownie with Caramel Bar, melted

Preparation:
Cut the bar into small pieces. In a small bowl, combine the brownie pieces and 2 oz. water.

Microwave for 2 minutes. Stir contents, then microwave an additional 2 minutes.

Add dry chocolate pudding shake supplement and just enough water to make a very thick batter. Blend until creamy and refrigerate overnight.

The Oprah Effect: Medical Weight Loss Clinic sees a surge in interest for weight loss medications

In the wake of Oprah Winfrey’s recent television special where she spoke with health experts and patients about prescription medications for weight loss and shared her positive experience with them, our clinics saw a surge in interest.

Oprah Winfrey hosted a discussion about the impact of prescription weight loss medications during a recent ABC TV special.

“Our phones have been ringing off the hook with people calling us and inquiring if we offer the injections,” says Cheryl Dietrich, manager of the Grosse Pointe Woods Medical Weight Loss Clinic location. “A lot of callers complain how difficult it is to fill the script their doctor had written because pharmacies are out of stock.

“Luckily, MWLC is now offering both GLP-1 medications - Semaglutide and Tirzepatide injections for those following our weight loss program. Our patients are having great success! And we use a compound pharmacy so we have no supply problems.”

Oprah’s openness about her own personal weight loss journey and success with GLP-1 agonist medications like Ozempic and Wegovy, resonates with many who struggle with similar challenges.

"People know the struggles Oprah has had regarding her weight,” Cheryl says. “She has never been quiet about it. Seeing how successful Oprah has been since using a GLP-1, should inspire and give hope to those who have struggled with trying to lose weight."

GLP-1 agonists, like Ozempic and Wegovy, are prescribed to treat Type 2 diabetes and obesity. These semaglutide medications are meant for patients who struggle to control hunger and food cravings. They work by mimicking the action of a hormone called GLP-1, which is naturally produced in the body. GLP-1 plays a crucial role in regulating blood sugar levels and appetite.

By activating GLP-1 receptors in the brain, these medications help reduce appetite, leading to decreased food intake and weight loss. They can also slow down the emptying of the stomach which decreases blood sugar spikes and increases feelings of fullness after meals.

While these promising injections for weight loss are the buzz of the moment, Cheryl stresses that a holistic approach to weight management and wellness is still key.

“Semaglutide medications are just a tool,” Cheryl says. “Following a program like Medical Weight Loss Clinic will ensure that your body gets the proper nutrition to lose weight, and it is also important that patients incorporate weight training into their week to avoid losing any muscle mass.”

Cheryl made a point to share that “obesity does not happen because someone is lazy but rather it is a disease.”

Our supportive, knowledgeable team is ready to answer any questions about injectables and whether they might be right for you. To learn more, schedule your free consultation at MWLC.com.

Onion Dip

Yum! Our Onion Dip is great for a tailgate or any other hungry crowd!

Updated: 4/23/24

Onion Dip

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Non-Fat Cottage Cheese
1 Tbsp fresh Parsley, finely chopped
1 clove Garlic, minced
1 Tbsp Onion, finely chopped
Juice from a fresh Lemon, to taste

Preparation:
Combine all ingredients together in small bowl and serve with your favorite vegetables. 

Cauliflower Rice Burrito Bowl

Cauliflower Rice Burrito Bowl

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Steak, Pork, Chicken (boneless/skinless) or Shrimp (peeled and deveined)
2 cloves fresh Garlic, minced
½ cup Cauliflower, riced
1 small Tomato, chopped
¼ medium Red Onion
¼ medium Green Bell Pepper, sliced
½ Jalapeno, chopped
1 tsp. Chili Powder
½ tsp. Cumin
Juice of 1 fresh Lime plus zest
Cilantro, fresh chopped
Unflavored Non-Stick Cooking Spray

Preparation:
If you do not have riced cauliflower, pulse cauliflower florets in a food processor until chopped into rice-size pieces. Spray a skillet with non-stick cooking spray and pre-heat over medium heat. Add cauliflower and cook until softened and set aside.

Sprinkle seasonings over your protein and cook in a skillet until halfway cooked. Add vegetables and cook until desired doneness.

Drizzle lime juice over protein and vegetables, sprinkle with lime zest and cilantro. Serve immediately.