Lemon Mint Cole Slaw
Add your favorite protein and romaine lettuce for a tasty lettuce wrap!
Lemon Mint Cole Slaw
Servings:
1 Vegetable
1 Fat
Suitable for all Freedom plans 5, 6, and 7 only
Ingredients:
1 cup Cabbage, shredded
Juice of a fresh Lemon
½ Tbsp Light Olive Oil
½ small clove Garlic, minced
Pinch of fresh Mint leaves, chopped
Preparation:
Combine all ingredients and chill prior to serving.
Grilled Curry Cauliflower
Great on grill as a side and the vegetarians in your life will love this!
Great on grill as a side and the vegetarians in your life will love this!
Grilled Curry Cauliflower
Servings:
1 Vegetable
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 cup Cauliflower
1 Tbsp juice from a fresh Lemon
1 tsp Curry Powder
½ tsp Garlic Powder
¼ tsp Turmeric
¼ tsp Cayenne pepper
¼ tsp Cilantro, chopped
Unflavored Non-Stick Cooking Spray
Preparation:
Place cauliflower in a gallon sized ziplock bag, add lemon juice and all of the dried seasonings except the cilantro. Shake well until cauliflower is evenly coated.
Line grill with foil and spray with unflavored cooking spray. Place cauliflower on the foil and grill for 10 mins turn and grill for another 10 minutes or until tender. Remove and garnish with fresh cilantro.
Very Peary Cheesecake
Fresh pears, cheesecake and a dash of cinnamon - so easy!
Pear Cheesecake
Updated: 7/30/25
Very Peary Cheesecake
Servings:
1 Fruit
1 Nutritional Supplement
Suitable for all Freedom meal plans only
Ingredients:
1 small Pear, chopped
1 MWLC Cheesecake Nutritional Supplement, as prepared
Dash of Cinnamon
Preparation:
Prepare the cheesecake nutritional supplement according to directions.
In a small bowl, combine the pear with the cinnamon. Top the cheesecake and serve.
Banana Yogurt
Try this with Strawberries too!
Banana Yogurt
Servings:
1 Fruit
1 Dairy
Suitable for all Freedom meal plans only
Ingredients:
1 small Banana (ripened)
6 oz. Low-Fat Yogurt (or 4 oz. Greek Yogurt)
Dash of Cinnamon (to taste, optional)
1-2 drops Vanilla Extract
Preparation:
In a small bowl, mash the banana with vanilla extract and/or cinnamon (optional) or puree in a blender.
Top your serving of yogurt with the banana puree and enjoy!
Kiwi Parfait
Enjoy this refreshing sweet treat!
Kiwi Parfait
Servings:
1 Fruit
1 Starch
1 Dairy
Suitable for all Freedom meal plans only
Ingredients:
1 small Kiwi
6 oz. Low-Fat Yogurt (or 4 oz. Greek Yogurt)
¼ cup Quinoa, cooked
Dash of Cinnamon (to taste, optional)
Lime Zest
1-2 drops Vanilla Extract
½ tsp. fresh Mint, chopped
Preparation:
Puree half of the Kiwi and set aside.
In a small bowl, combine the yogurt, lime zest, vanilla extract and cinnamon (optional).
Fold the pureed kiwi into the yogurt mixture. Layer the yogurt, quinoa, and remaining diced kiwi in a small glass and garnish with chopped mint.
GLP‑1 Medications + Healthy Habits: The Path to Long‑Term Weight Loss Success
Are GLP-1 medications the key to long-tern weight loss success?
healthier lifestyle habits
Updated: 8/6/25
GLP‑1 receptor agonists like semaglutide (Wegovy/Ozempic) and tirzepatide (Mounjaro/Zepbound) are transforming weight loss outcomes when integrated into Medical Weight Loss Clinic (MWLC) programs. These FDA‑approved medications, combined with personalized nutrition plans, strength training, and expert accountability, empower patients to achieve lasting health improvements while avoiding weight regain.
Why Lifestyle Changes Matter When Using GLP‑1 Medications
A recent study conducted by the University of Oxford has found that while patients are losing weight (an average of 15-20 pounds) using GLP-1 weight loss drugs, they are also returning to their original weight within 10 months of stopping the medication.
As Tam Fry, chair of the National Obesity Forum, puts it:
“It shouldn’t surprise anyone if people regain weight having used GLP‑1 drugs without seriously attempting to improve their lifestyle … Using GLP‑1 is not the quick fix which many users believe it to be.” Medical Weight Loss Clinic
At Medical Weight Loss Clinic (MWLC), we understand that sustained weight loss requires more than medication—it requires building healthy, long‑lasting behaviors. Since 1986, our clinic has combined one-on-one nutritional counseling and behavioral support to help patients maintain progress well after medications are discontinued.
What This Means for You
Medication Alone Is Not Enough
While GLP‑1 medications can help reduce appetite and promote weight loss, behavior change is essential for preserving results long-term.Build Sustainable Habits
Incorporate regular movement, balanced nutrition, and mindful eating habits. These help support metabolism, muscle preservation, and emotional well-being.Use Medication as a Tool—Not a Crutch
Think of GLP‑1 drugs as catalysts. The real magic comes from pairing them with behavior modifications that last beyond treatment.
How MWLC Supports Long‑Term Success
Long-term Guidance – Our programs integrate prescription support with ongoing coaching to help you establish healthy routines.
Personalized Nutrition Plans – We design meal strategies focused on satiety, nutrition, and flexibility.
Behavioral Accountability – Through regular check-ins, our team helps reinforce good habits and adapt strategies as needed.
Focus on Sustainability – Our goal isn’t just weight loss—it’s empowering lasting transformation through education and support.
Since 1986, Medical Weight Loss Clinic has been providing Midwesterners with 1:1 nutritional guidance and behavioral modification to help patients sustain healthier lifestyle habits. Counseling and support are critical in maintaining a healthy weight for long term results.
Start Strong and Stay Strong
GLP‑1 medications can be powerful allies in your weight loss journey—but lasting results require consistency and commitment. Pairing these tools with healthy habits is what truly makes long-term success possible.
Ready to build a weight loss plan that lasts?
Schedule your free consultation today—our team will help you combine medication options with effective, sustainable lifestyle strategies.
Link to original article: People who stop weight loss drugs return to original weight within year analysis finds
Chocolate Rootbeer Float
There's no need to miss out on the classics just because you're on a diet. Enjoy a Chocolate Root Beer Float this week!
Updated: 3/15/22
There's no need to miss out on the classics just because you're on a diet. Enjoy a Chocolate Root Beer Float this week!
Chocolate Root Beer Float
Servings:
1 Nutritional Supplement
Suitable for all Freedom and Fast Track meal plans
Ingredients:
1 Chocolate Pudding Shake Supplement
8 oz. Diet, Caffeine-Free Root Beer
3-4 Ice Cubes
Preparation:
Blend ingredients and enjoy!
Air Fryer Zucchini Bites
Fans of Fried Zucchini will love this!
Air Fryer Zucchini Bites
Servings:
1 Vegetable
1 Snack
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 cup Zucchini, cubed
1 MWLC Cheddar Double Bites, crushed
1 tsp. Dash Seasoning of choice
Dash of Garlic Powder
Unflavored Non-Stick Cooking Spray
Preparation:
Preheat air fryer to 390 degrees for 3 minutes.
Add the cubed zucchini to a bowl and set aside. In shallow dish, crush the cheddar double bites until it makes a powder. Lightly spray the zucchini cubes with the unflavored non-stick cooking spray. Add the crushed double bites, gently tossing to evenly coat the zucchini.
Line the air fryer basket if needed. Add the coated zucchini in a single layer and air fry for 4 minutes, then gently toss and cook for 4-5 more minutes or until golden brown.
Air Fryer Zucchini Bites can be served with our Lemon Dill Dip!
How to stick with a food journal
Did you know that keeping a regular food journal may help boost your weight loss success? Those that use their food journal most frequently (3+ times per day) shed the most pounds. Here are 4 ways to learn how you can increase your motivation to stick with a food journal for long-term weight-loss success.
Updated: 7/30/25:
Did you know that keeping a regular food journal may help boost your weight loss success? Recent research published in the journal Obesity shows that it takes about 15 minutes per day, and it isn’t about how detailed your entries are, but more about how often you log. Those that use their food journal most frequently (3+ times per day) shed the most pounds.
“When we pay attention to what goes in, we are more aware of the decisions we make and our typical eating habits. Tracking what we eat is a way to cultivate this awareness, and it also encourages accountability to ourselves,” explains Marni Amsellem, PhD, a clinical psychologist based in Connecticut and New York. “Compliance, or regular tracking, is key.”
Of course, there’s a gap between knowing that consistent food journaling is good for you and actually making it a habit. Daily visits with our Medical Weight Loss Clinic staff can help you foster healthy lifestyle habits. Here are 4 ways to learn how you can increase your motivation to stick with a food journal for long-term weight-loss success:
MAKE IT EASY
A food journal that’s convenient to use and accessible 24/7 will set you up for success. You can be motivated to stick with a food journal by keeping it somewhere you can always find it. It’s simple. If something is convenient for you to do, you will be more likely to follow through with it. If you’re short on time, try taking a picture of your food and logging it later.
Food journaling for long term weight-loss success
SET REMINDERS
Setting alarm reminders on your phone before your typical meal times can make your eating decisions more mindful. Rather than waiting until the end of the day (and struggling to remember everything), try to enter food in your journal before you eat it, adds Dr. Craig Primack, president of the Obesity Medicine Association.
GOAL SETTING - SHORT TERM
Research shows regularly writing down goals and monitoring your progress can help motivate you to change for the better. Schedule some time each week to record a specific goal that will help you adopt new healthy eating habits. For example, you might aim to increase your daily water or decrease your soda intake. Changing your behavior one small step at a time will help you transform your habits for the long-term, which will, in turn, ultimately help you reach your weight loss goals. At the end of the week, look back at your log to see how you’re doing. This can help motivate you to keep up the healthy habits.
NOBODY IS PERFECT
Life can be busy and stressful, and forgetting to track a meal or snack (or even a few days worth) is to be expected. Rather than giving up when your record is less-than-perfect, be understanding about your challenges. If you’ve slacked off tracking food for a while or you’re not so happy with what you’ve been eating lately, you can boost your motivation by being compassionate with yourself. You can always return to your food journal at the next snack or meal and having a consistency-beats-perfection mindset will help you succeed long-term.
Crunchy Chicken Tender Salad
Here’s a much lighter and healthier version of a popular lunch time choice! Enjoy!
Updated: 8/31/23Here’s a much lighter and healthier version of a popular lunch time choice! Enjoy!
Crunchy Chicken Tender Salad
Servings:
1 Protein
3 Vegetable
1 Treat
Suitable for all Freedom meal plans
Ingredients:
2 cups Lettuce, torn
1/4 medium Cucumber, chopped
1/4 medium Onion, chopped
5 Cherry Tomatoes
1 serving Chicken Breast, Boneless and Skinless, cut into strips
1 package Tasty Bites (flavor of your choice)
¼ tsp Basil
¼ tsp Garlic Powder
¼ tsp Onion Powder
¼ tsp Oregano
¼ tsp Paprika
Unflavored Non-Stick Cooking Spray
Dash of Cayenne Pepper (if you prefer a spicy kick)
Preparation:
Preheat oven to 400 degrees.
Crush Tasty Bites or BBQ' O’s in a plastic bag to make crumbs. Add spices and shake well. Add a few strips of chicken to the bag and shake, coating with the seasoned crumb mixture and remove, placing on a baking sheet sprayed with unflavored non-stick cooking spray. Repeat until all chicken is coated and placed on the baking sheet. Bake for 12-15 minutes or until chicken is cooked to 165 degrees.
Combine salad ingredients in a bowl and top with Chicken Tenders. Serve with MWLC salad dressing of choice.
Ranch Dressing
A healthier version that the kids will still love!
A healthier version that the kids will still love!
Ranch Dressing:
Servings:
1 Dairy
Suitable for Freedom 1-4 , 6 and 7 meal plans
Ingredients:
4oz. Plain Low Fat Greek Yogurt
1 fresh Garlic clove, minced
1 Tbsp fresh Lemon juice
1 Tbsp fresh chopped Chives
1 Tbsp fresh chopped Parsley leaves
a pinch fresh ground Black Pepper
Preparation:
Mix all ingredients together and serve over your favorite salad greens.
Salt Substitute
Looking for a new salt-free blend to spice up your meals? Give this a try!
Salt Substitute
Servings:
Counts as nothing
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 Tbsp Onion Powder
1 Tbsp Garlic Powder
1 Tbsp Paprika
1 Tbsp Dry Mustard
1 Tbsp Thyme
½ tsp White Pepper
Preparation:
Mix ingredients and store in an airtight jar or shaker.
Light Vinaigrette
Our Light Vinaigrette recipe can be easily modified by adding garlic, basil, oregano, thyme, dill or tarragon.
Updated: 3/21/22
Light Vinaigrette
Servings:
Counts as nothing
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 packet Stevia
¼ tsp Dash (any flavor)
1/8 tsp Dry Mustard
Pepper to taste
¼ cup water
2 Tbsp Apple Cider Vinegar or fresh Lemon Juice
Preparation:
In a re-sealable jar, combine all ingredients and shake until well blended. You may store in the refrigerator for up to 2 weeks. This makes 2 servings; 2 tablespoons each.
Recipe can be modified by adding 2 minced garlic cloves, or ¼ tsp of dried tarragon, basil, oregano, thyme or dill weed.
Turkey Breakfast Sausage
Tip: For a quick and filling breakfast sandwich on-the-go, try adding this sausage patty to MWLC’s prepared Pancake Nutritional Supplement!
Updated: 10/31/22
Thank you to our former (but never forgotten) Director Debbie for sharing her Turkey Breakfast Sausage recipe!
Do you love meal prepping as much as we do? This recipe makes one serving, but you can easily make a batch ahead of time - perfect for breakfast or brunch.
Tip: For a quick and filling breakfast sandwich on-the-go, try adding this sausage patty to MWLC’s prepared Pancake Nutritional Supplement!
Turkey Breakfast Sausage
Servings:
1 Protein
1 Fiber Fulfill
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 serving Lean Ground Turkey
1 packet MWLC Chicken Bouillon Fiber Fulfill
¼ tsp Crushed Red Pepper
¼ tsp Onion Powder
1/8 tsp Garlic Powder
1/8 tsp Sage
1/8 tsp Basil
Unflavored Non-Stick Cooking Spray
Preparation:
Mix all ingredients in a bowl and form into a patty. Spray pan with unflavored non-stick cooking spray and cook until done. This can also be cooked on a grill or George Foreman Grill!
The Difference Between Spices & Herbs
Herbs and Spices: Do you know the difference? Do you know when to add them to your dish?
Update: 11/14/23
A great reminder to utilize herbs and spices to flavor your foods with out added fat, sugar and sodium!
Herbs and Spices: These words are often used together, but what is the difference between them? While both are seasonings, spices generally are stronger tasting and smelling. Spices typically are derived from the bark, berries, buds, fruit, seeds, roots, or stems of plants and trees, while herbs are the more gently fragrant leaves of plants. Spices include cinnamon, clove and nutmeg while herbs include mint, parsley and cilantro.
When Do You Add Herbs?
When you add herbs and spices to your dish depends on the kind of seasoning you are dealing with along with the cooking time. Mild flavors like basil and parsley work best added at the end while bolder flavored herbs like bay leaves and sage can be added from the beginning.
Comparing whole spices to ground spices, the flavoring of ground spices is more concentrated and will infuse food with flavor faster than whole spices. Ground spices can be added in the beginning if you have a short cooking time while whole spices can take their time releasing flavor in recipes that require longer simmer times.
Before adding any leafy herb to a dish, rub them with your fingertips gently in the palm of your hand to release flavors and aromas. Toasting some spices like cumin in a dry skillet can also enhance flavors as well. Need recipe ideas? We have tons!
5 Recipes for Cinco de Mayo
Cinco de Mayo will be here soon - how will you celebrate? Here are 5 recipe ideas ranging from seasonings to dips!
updated: 4/21/15
Cinco de Mayo will be here soon - how will you celebrate? Here are 5 recipe ideas ranging from seasonings to dips!
For additional Cinco de Mayo recipes, click here: Cinco de Mayo Recipes
Fiesta Fruit Salad
Fiesta Fruit Salad
Servings:
2 Fruits
Suitable for all Freedom and FastTrack meal plans
Ingredients:
¼ cup Cantaloupe, cubed
2/3 cup Pineapple, cubed
½ cup Watermelon, cubed
1 Tbsp juice from a fresh Lemon
1 Tbsp juice from a fresh Lime
Chili Lime Seasoning (Salt-Free)
Preparation:
On a plate place the cantaloupe, pineapple, and watermelon cubes together. Drizzle the lemon and lime juice over the top of the fruit. Sprinkle chili lime seasoning on top of fruit and juices to taste.
Fresh Salsa
Fresh Salsa
Servings:
2 Vegetables
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1½ serving Tomato
¼ serving Pepper
¼ serving Red Onion
¼ cup Fresh Cilantro, chopped
1 tsp. Garlic, minced
¼ Jalapeno, minced (optionak)
½ tsp. juice from a fresh Lime (or more to taste)
Pepper to taste
Preparation:
Quarter, seed, and dice tomatoes, seed and chop peppers, chop onions. Combine tomatoes, peppers, onion, cilantro, garlic and jalapeno in a bowl. Add lime juice and pepper to taste.
Celery Carrot Dip
This creamy dip recipe is easy to prepare and easy to send for school snacks and lunches.
Updated: 3/17/22
This creamy dip recipe is easy to prepare and easy to send for school snacks and lunches.
Celery Carrot Dip
Servings:
1 Protein
1 Vegetable
1 Fiber Fulfill
Suitable for all Freedom meal plans only
Ingredients:
1 Chicken Bouillon Fiber Fulfill
½ cup Celery, raw
¼ cup Carrots, diced
1 serving Cottage Cheese
Garlic Powder, to taste
1 Scallion, finely minced
Preparation:
Puree all ingredients together in a blender until creamy. Serve with celery, broccoli, cauliflower, or carrots.
Make sure you count the vegetable servings that you dip with as extra vegetable servings.
Lemon Dill Dip
Add a dash of cayenne for an extra kick!
Lemon Dill Dip
Servings:
1 Protein
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 serving Cottage Cheese (1%)
1 Tbsp fresh Dill, plus more for garnish
2 cloves Garlic, minced
2½ Tbsp juice from a fresh Lemon
½ tsp. Onion Powder
¼ tsp. Lemon Zest
Dash of Ground Black Pepper
1 tsp. chopped Parsley (for garnish)
Preparation:
Add all ingredients to a food processor or blender. Blend until smooth and creamy.
Garnish and serve with fresh veggies.