DR. BRIDGET CHUFO'S
Weight Loss & Wellness

*WEIGHT LOSS* 1-1/2 lbs beef round top, cut into 1 to 1-1/2 inch cubes 1 tablespoon olive oil 1 green pepper, seeded and chopped 3 or 4...

*WEIGHT LOSS* 1 lb. fresh or frozen fish fillets, thawed 1 tablespoon melted unsalted butter 1 tablespoon Dijon mustard 1/2 teaspoon...

*WEIGHT MAINTENANCE* 3 cucumbers 1 8 oz low-fat lemon yogurt 1/4 cup chopped walnuts 1/2 cup currants Pinch of salt 1/4 teaspoon dried...

*WEIGHT LOSS* 1-1/2 to 2 cups skim milk 1 scoop vanilla protein powder 1 peach (quartered) 1 packet Splenda® some crushed ice Whip with...

*WEIGHT LOSS* Great for breakfast, lunch, or dinner 6 eggs, beaten 1/2 teaspoon black pepper Pinch of salt 1 teaspoon butter 1/2 cup...

*WEIGHT LOSS* 1-1/2 lbs. turkey hot sausage 4 cloves garlic, chopped 1 whole onion, chopped 2 green peppers, chopped 1 large can low...

*WEIGHT MAINTENANCE* 4 firm ripe peaches 1 tablespoon cinnamon Cooking spray 1/4 cup feta or Gorgonzola cheese 6 cups lettuce or spring...

*WEIGHT LOSS* 1/2 cup low-fat mayonnaise 1/2 cup chili sauce 2 tablespoons chopped green pepper 2 tablespoons pickle relish (sugar-free,...

*WEIGHT LOSS* 1-1/2 lb. zucchini (coarsely shredded to make 4 cups) 1/2 teaspoon salt 1/2 clove fresh garlic, finely minced 2 eggs 6...

*WEIGHT LOSS* 1 cup lime juice 1 teaspoon Splenda® 1 teaspoon molasses (OPTIONAL) 2/3 cup water 1 teaspoon salt 1/2 teaspoon pepper 1...

*WEIGHT LOSS* 2 oz water 1 scoop vanilla protein powder (Vanilla Whey Protein Powder recommended) 1/2 cup orange juice with calcium 1/2...

*WEIGHT LOSS* 3 cups shredded cabbage 1 cup chopped unpeeled red apple 1/4 - 1/2 teaspoon celery seed 2 packets Splenda® 1/4 teaspoon...

*WEIGHT LOSS* 5 oz grated zucchini (when squeezed 4.25 oz) 1 lb 93% lean ground turkey 2 TBSP Oat Bran 1 clove garlic, grated 1 tbsp...

*WEIGHT MAINTENANCE* 12 ounces napa cabbage leaves, roughly chopped 1 teaspoon salt 2/3 pound ground pork 1 tablespoon grated fresh...

*WEIGHT LOSS* 2 medium zucchini, about 7 oz each 1/2 tbsp olive oil 2 tsp extra virgin olive oil, divided 4 minced garlic cloves, divided...

*WEIGHT LOSS* 3 small spaghetti squash (24 oz each) olive oil spray 1 lb 93% ground turkey 1 tsp garlic powder 1 tsp cumin 1 tsp kosher...

*WEIGHT LOSS* kosher salt 2 tablespoons extra virgin olive oil 16 ounces brussels sprouts, halved 16 ounces butternut squash, peeled and...

*WEIGHT LOSS* Saute garlic and onions. Add cut up chicken, cut up zucchini, and any other vegetables you like. Cook half way through. ...

*WEIGHT MAINTENANCE* Cooking Spray ½ pound extra lean ground beef ½ pound lean ground turkey 2 large eggs ¼ cup bread crumbs 1 medium...

*WEIGHT LOSS* · 2 tbsp chopped fresh oregano · 2 tsp sesame seeds · 1 tsp ground cumin · 1/4 tsp crushed red pepper flakes · 1-1/2 pounds...