Medical Weight Loss of NEPA

01/19/2026

January is all about fresh starts. If weight loss has felt overwhelming in the past, GLP-1 medications may help make this year feel more achievable and sustainable.

We have Semaglutide (Ozempic & Wegovy) and Tirzepitide (Mounjaro & Zepbound).

Don't be fooled by watered-down online products that don't work!
Call now for your consultation. Now is the time, you can do this!

-Call or text Tracy to schedule-

Text only: 570-220-5252
Call Williamsport: 570-326-0400
Call Kingston: 570-287-1110

01/16/2026

Chicken Egg Roll Bowl: Approved for lifestyle and GLP-1 plans, can also be included in Phase 2 program without the rice.

This high-protein Chicken Egg Roll Bowl made with ground chicken and veggies is great to meal prep for lunch or enjoy as a quick dinner!

Equipment:
Nonstick Wok and Meal Prep Containers

Ingredients:
1 lb 93% ground chicken
3 tablespoons less sodium soy sauce (or gluten-free soy sauce, divided)
3 medium scallion (sliced, dark green parts separated for garnish)
2 cloves garlic (minced)
½ teaspoon fresh ground ginger or ginger paste
3 cups slaw mix with cabbage (carrots and/or broccoli slaw, or your favorite slaw mix)
2 cups baby bok choy (chopped, from 2)
½ tablespoon Chinese rice wine ( (mirin) or dry sherry)
½ tablespoons sesame oil
2 cups cooked white rice (for serving) (only for lifestyle and GLP-1 program)

Instructions:
In a large nonstick skillet, cook the chicken over medium-high with ½ tablespoon of the soy sauce until browned and cooked through, breaking it up into smaller pieces as it cooks, about 5 minutes.

Add the scallion whites and light green parts, garlic and ginger, stir well and cook until soft, 2 to 3 minutes. Add the veggies, pour the remaining 2½ tablespoons soy sauce, rice wine and sesame oil and cook stirring ocassionally until the vegetables are wilted, but still crunchy, about 4 minutes.

Remove from heat and finish with scallions. Serve with rice.

Nutrition
Serving: 1 ½ cups, Calories: 442 Cal, Carbohydrates: 46.5g, Protein: 36.5g, Fat: 12g, Saturated Fat: 3g

01/14/2026

HCG Vegetable Beef Soup

Ingredients
100 grams (3.5 ounces) lean beef cubed
Celery, cabbage, or tomato diced
2 cups beef or vegetable broth (or substitute 1 cup water for 1 cup of broth)
1 tablespoon onion chopped
1 clove garlic crushed and minced
1 bay leaf
1/8 teaspoon dried basil
1/8 teaspoon fresh or dried oregano
Pinch of thyme
Pinch of paprika
Pinch of chili powder
Salt and pepper to taste

Directions
Combine onion, garlic and spices with beef broth. Add celery and diced beef. Simmer for 20-30 minutes. Add tomatoes and simmer for an additional 5 minutes.
Makes 1 serving (1 protein, 1 vegetable)

For GLP-1 and Lifestyle Plan
Add additional vegetables such as zucchini, bell
peppers or a small amount of chopped carrots. You can also increase the beef amount for extra protein. This serves 1.

01/09/2026

Breakfast Stuffed Peppers: Phase 2 and Lifestyle Approved

Wholesome Breakfast Stuffed Peppers baked with eggs, mushrooms, spinach, turkey sausage, and cheddar. A veggie-forward, naturally gluten-free breakfast that’s simple to make and perfect for meal prep.

Equipment:
baking dish

Ingredients
2 medium bell peppers (cut horizontally through the stem, seeds removed (red)
1 teaspoon avocado oil (or olive oil)
1 cup mushrooms (chopped)
4 large eggs
1/3 cup egg whites
1/2 cup cooked turkey sausage (sliced or chopped)
1/4 cup frozen spinach (thawed and squeezed dry)
1/4 cup cheddar cheese (grated )
1/2 teaspoon Kosher salt
Freshly ground black pepper

Instructions
Preheat the oven to 350F. Place the bell pepper halves in a baking dish and set aside.

Heat the avocado oil in a nonstick skillet over medium high heat. Add the mushrooms to the skillet and season with a pinch of salt. Cook, stirring occasionally, until the mushrooms have released their liquid and have softened, about 5 minutes. Remove from heat. Let cool slightly.

Add the eggs and egg whites to a mixing bowl or large measuring cup and whisk to break up the yolks. Add the turkey sausage, spinach, cooked mushrooms, ½ teaspoon kosher salt and ¼ teaspoon pepper. Mix to evenly combine.

Pour or spoon the egg mixture in the bell pepper halves. Top with the cheddar cheese. Pour 2 tablespoons of water in the bottom of the baking dish. Cover tightly with foil. Transfer the baking dish to the oven to bake for 25 minutes, then remove the foil and cook for an additional 20-25 minutes, until the egg mixture is set and the cheese is melted.

Remove from the oven and let cool for 5 minutes before serving.

Notes
The egg mixture made a little less than 2 cups
Make the mixture in a 4-cup measuring cup so it's easy to pour into the peppers.
Great for meal prep, you can make these and store in an airtight container in the fridge until ready to eat. Reheat in the microwave or airfryer.
The egg mixture fit perfectly in my peppers, but of course all peppers are different in shape and size. Feel free to add a little extra egg white if you need more filling.
Double the recipe for meal prep.

Nutrition
Serving: 1 half, Calories: 193 Cal, Carbohydrates: 6g, Protein: 15.5g, Fat: 12g

01/07/2026

Chilled Garlic Refrigerator Pickles -- HCG Recipe

Ingredients
One medium cucumber sliced into rounds
4 cloves of garlic in thin slices
¼- ½ cup apple cider vinegar
3 tablespoons lemon juice
Salt

Directions
Mix liquid ingredients together. Salt cucumber slices well. Pack cucumber slices tightly into a small glass canning jar layering garlic slices in between layers. Pour apple cider vinegar and lemon juice into container until liquid covers the slices. Refrigerate overnight. Pickles can be refrigerated for up to 4 days. Or marinate cucumber slices in salt, vinegar and garlic then use a pickle press or weighted plate to press out excess liquid.

Makes 1-2 servings (1 vegetable

01/05/2026

Sweet Potato Soup with Sausage and Kale (Lifestyle Plan)

This creamy, Sweet Potato Soup with Sausage and Kale is a hearty, gluten-free, dairy-free soup you’ll want to add to your soup rotation!

Ingredients:
2 teaspoons extra-virgin olive oil
1 pound mild Italian chicken sausage (casings removed*)
1 yellow onion (diced)
4 cloves garlic (minced)
1/2 teaspoon apple cider vinegar
2 1/2 teaspoons Adobo Seasoning (*)
1/2 teaspoon kosher salt
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
1 sprig rosemary
1 pound orange-fleshed sweet potatoes (peeled and cubed)
6 cups unsalted chicken Bone Broth
1/4 cup Dairy-Free Heavy Cream (optional )
1 bunch lacinato (Tuscan kale) or Swiss chard (stems and ribs removed and leaves torn (about 2 cups loosely packed))

Instructions
In a large skillet, heat the oil over medium-high heat.
Add the sausage and cook, breaking it up with a wooden spoon and stirring frequently, for 2 to 3 minutes, until browned.
Add the onion and garlic and cook, stirring, for 1 to 2 minutes, until the onion begins to soften.

Slow Cooker Version:
Transfer to the slow cooker with the 6 cups broth, apple cider vinegar, adobo seasoning, salt, thyme, pepper, rosemary, and sweet potatoes. Cover and cook on low for 6 hours or on high for 3 hours.
Remove and discard the rosemary sprig.
Scoop out 1 cup of the broth, onion, and sweet potatoes, being careful to avoid the sausage, and transfer to a blender. Add the 1/4 cup cream, if using, to the blender, blend on high speed until smooth, and return the puree to the pot. Switch the slow cooker to high heat, add the kale, and simmer, covered, for 10 to 15 minutes, until thickened. Serve immediately.

Instant Pot Version:
Transfer all the ingredients to the pressure cooker add 5 cups of the broth, apple cider vinegar, adobo seasoning, salt, thyme, pepper, rosemary, and sweet potatoes and cook for 10 minutes. Let the pressure release naturally.
Remove and discard the rosemary sprig.
Scoop out 1 cup of the broth onion and sweet potatoes being careful to avoid the sausage and transfer to a blender. Add the cream to the blender blend on high speed until smooth and return the puree to the pot.
Add the kale turn the machine to sauté on high bring the soup to a boil and boil for 1 to 2 minutes until thickened. Serve immediately.

No Slow Cooker, No Problem
Let this simmer in a large pot on the stove 1 1/2 hours, covered over low heat.

Nutrition
Serving: 11/3 cups, Calories: 265 Cal, Carbohydrates: 23g, Protein: 23.5g, Fat: 8.5g

12/30/2025

You didn’t lack discipline. You lacked the right tools. When appetite is supported, healthy choices feel possible.

Let us help you lose the inches and watch the number on the scale plummet!

We have Semaglutide (Ozempic & Wegovy) and Tirzepitide (Mounjaro & Zepbound).

Don't be fooled by watered-down online products that don't work!
Call now for your consultation. Now is the time, you can do this!

-Call or text Tracy to schedule-

Text only: 570-220-5252
Call Williamsport: 570-326-0400
Call Kingston: 570-287-1110i

12/24/2025

12/19/2025

Lightened Up Swedish Meatballs: Phase 2 and Lifestyle Approved!

Ingredients:

1/2 tablespoon olive oil
1 small onion (minced)
1 clove garlic (minced)
1 celery stalk (minced)
1/4 cup minced parsley
1/2 pound 93% lean ground turkey
1/2 pound 95% lean ground beef
1 large egg
1/4 cup seasoned breadcrumbs or gluten-free crumbs
1/2 teaspoon kosher salt
1/8 teaspoon black pepper
1/2 teaspoon allspice
2 cups reduced sodium beef broth
3 ounces reduced fat cream cheese
chopped parsley (for garnish)

Instructions:

In a large nonstick skillet, heat olive oil over medium heat and add onions and garlic. Sauté until onions are translucent, about 4-5 minutes. Add celery and parsley and cook until soft, about 3-4 more minutes. Set aside to cool.

In a large bowl, combine beef, turkey, egg, onion mixture, breadcrumbs, ¼ teaspoon salt, pepper and allspice. Mix well and form into 16 meatballs.

Add beef broth to the pan and bring to a boil. Reduce the heat to medium-low and slowly drop meatballs into the broth. Cover and cook about 20 minutes, until cooked through.

Remove the meatballs with a slotted spoon and set aside in a serving dish. Strain the broth, transfer to a blender with cream cheese and blend until smooth. Return to the skillet with the meatballs and simmer

Notes:
This makes 16 meatballs; nutritional info is based on 4 meatballs with gravy.

Nutrition
Serving: 4 meatballs, Calories: 293, Carbohydrates: 8.5g, Protein: 30g, Fat: 14g

12/15/2025

ZESTY CITRUS HALIBUT-- HCG approved!

•100g (3.5 ounces) raw shrimp
•Cocktail Sauce.
•2 ounces tomato paste.
•2-3 tablespoons of fresh lemon juice.
•1 tablespoon white or apple cider vinegar.
•1-2 teaspoon hot sauce.
•Dash of horseradish.
•Salt & Pepper.
•Stevia, to taste.

•Steam the shrimp until completely cooked. Place in refrigerator until chilled through. While the shrimp is cooling, mix all ingredients in the cocktail sauce. If the sauce is too thick, add a little extra lemon juice or water.

12/12/2025

Tuna and White Bean Salad- Lifestyle Approved

Tuna White Bean Salad:

This fresh and flavorful Tuna White Bean Salad is a high-protein, high-fiber lunch made with navy beans, flaky tuna, and a bright lemon-Dijon dressing. Perfect for meal prep, each serving packs 38g of protein and 12g of fiber to keep you full and energized all afternoon. Ideal for a quick, healthy meal you can make in minutes.

Ingredients:

For the dressing
1 tablespoon fresh lemon juice
1 clove garlic (grated)
½ teaspoon Dijon mustard
¼ teaspoon kosher salt
Freshly ground black pepper (to taste)
2 tablespoons extra-virgin olive oil

For the salad
1 15.5-ounce can Navy Beans (drained and rinsed)
2 3-ounce packets tuna in water (drained)
1 teaspoon capers (drained)
1 tablespoon fresh dill (chopped)
2 tablespoons red onion (sliced and chopped)
¼ teaspoon kosher salt
black pepper (to taste)
3 cups baby arugula (or baby spinach)

Instructions:
In a large bowl, whisk together lemon juice, garlic, mustard, salt and pepper. Slowly add the olive oil and whisk until thoroughly combined and emulsified.

Add the beans, tuna, capers, dill, onion, salt and pepper. Mix to combine.

Place 1 ½ cups greens in each shallow bowl or plate and top with half of the tuna-bean mixture. Repeat with remaining ingredients.

Notes

To meal prep, keep greens and bean salad separate until ready to eat.

Refrigerate for up to 4 days.
Nutrition

Serving: 1 cup salad + 1 ½ cups greens, Calories: 437 Carbohydrates: 39g, Protein: 38g, Fat: 14g