Medical Weight Loss of NEPA

09/04/2025

Popeye’s Spicy Spinach and Ground Beef: HCG, Phase 2 and Lifestyle Approved

Ingredients:
1 tbsp water
1 tsp minced garlic
3-4 ounces raw baby spinach
100 grams 90-93% lean ground beef
2 tsp Bragg Liquid Aminos*
5 drops clear stevia
⅛ tsp ginger
1 tbsp hot sauce

Instructions:
Heat water in a non-stick skillet.
Add garlic and sauté until gold brown.

Add baby spinach and continue to sauté, stirring occasionally, on medium heat until spinach is dark green and wilted.

Remove cooked spinach and put in a separate bowl.

Place ground beef in the skillet and cook over medium heat, crumbling it as you go.

When cooked through, drain off any grease.

In a cup, combine Bragg Aminos, stevia, ginger, and hot sauce and pour over ground beef.

Reduce heat to low, then stir.

Simmer for a couple of minutes to blend the flavors.

Pour ground beef mixture over spinach that was set aside, stir and enjoy!

09/02/2025

California Roll Cucumber Salad
Lifestyle Plan Approved!

Ingredients:
2 1/2 teaspoons chili crisp (divided)
2 1/2 teaspoons soy sauce (divided)
½ cup precooked rice
1 teaspoon grated ginger
1 tablespoon rice vinegar (seasoned preferred but can be unseasoned)
1 large English cucumber (sliced into thin half moons (can be peeled based on preference) about 2 cups)
½ cup scallions (cut on a bias)
½ cup avocado (diced (½ of a medium avocado))
1 cup kani imitation crab (flaked and cut into 1” pieces)
Furikake ( or black and white sesame seeds for topping)

Instructions:

Combine rice with 1 teaspoon chili crisp and 1 teaspoon soy sauce.
Line an air fryer basket, or sheet tray, with parchment paper. Air fry the rice at 400°F for 10 to 12 minutes, stirring after 5 minutes. If baking, bake at 400°F for 25 minutes, stirring halfway.

While the rice crisps, mix salad:
In the bottom of a large bowl combine remaining 1/2 tablespoon chili crisp, remaining 1/2 tablespoon soy sauce, ginger and rice vinegar. Add cucumber, scallion, avocado & kani. Stir.
Top with crispy rice.

Notes
Makes about 4 ¼ cups.
Try to find the surimi style kani, that shreds, rather than the thick chunks.

Nutrition:
Serving: 2 Generous cups, Calories: 317 cal, Carbohydrates: 41g, Protein: 10g

08/29/2025

Garlic Roasted Chicken- HCG, Phase 2 and Lifestyle Approved

Ingredients:
100 grams (3.5 ounces) chicken breast, diced
2 cloves garlic, chopped
½ cup bread crumbs
1 tablespoon Bragg’s liquid aminos
2 tablespoons fresh lemon juice
¼ cup chicken broth
½ teaspoon garlic powder
¼ teaspoon onion powder
Pinch of salt & pepper

Directions:
Marinate chicken in wet ingredients; mix Melba crumbs with dry spices and rub into chicken. Place chicken in a baking dish, and add in the marinade. Top with garlic slices and bake in a 375°F oven for about 20 minutes or until chicken is cooked through. Serve garnished with parsley.

08/27/2025

Chicken Taquitos

Lifestyle Plan Approved Recipe!

Homemade taquitos are like rolled-up quesadillas—perfect for dipping into salsa. You can make them with corn or flour tortillas (corn has more flavor, but flour is easier to roll). Sometimes corn tortillas break easier. They’re freezer-friendly, so make an extra batch to enjoy later!

Equipment:
sheet pan

Ingredients:
olive oil spray
1 teaspoon garlic powder
1 ½ teaspoons cumin
1 ¼ teaspoons kosher salt
1 teaspoon chili powder
½ teaspoon dried oregano
1 pound 93% lean ground chicken
½ small yellow onion
½ 8-ounce can tomato sauce ((4 ounces) )
¼ cup water
16 6-inch flour tortillas ( or corn tortillas, check labels for GF)
4 ounces Mexican cheese blend ((1 cup) )
4 cups shredded iceberg lettuce
1 cup pico de gallo (drained)
guacamole or sour cream (optional for serving)

Instructions:
Preheat oven to 400°F. Line a sheet pan with foil and spray with cooking spray. Set aside.

In a small bowl, combine the seasoning from garlic powder to oregano.

Heat a large skillet over medium heat. Spray with oil and add the ground chicken and cook until no longer pink, breaking it into smaller pieces. When cooked through, add dry seasoning and mix well.

Add the onion, tomato sauce and water then bring the heat down to a simmer and cook for 20 minutes.

Working in batches, place 3 tortillas between two paper towels and microwave 30 seconds until they are warm and pliable.

Place a tortilla on a clean, dry work surface and then spread 2 tablespoons filling onto the bottom third of the tortilla and top with 1 tablespoon of cheese.

Roll the tortilla up from the bottom to surround the filling and once it’s rolled into a tube, place it on the prepared baking sheet, seam side down. Repeat with the remaining filling, spray the tops with oil, then bake until tortillas start to get golden and crispy, 15 minutes.

Notes

To serve immediately: Place 1 cup shredded lettuce on each plate and top with 2 taquitos, ¼ cup pico de gallo and optional guacamole and sour cream on each.

To freeze: Allow taquitos to cool completely then place in an airtight container or Ziploc bag. Transfer to freezer. Freeze for up to 3 months.

To reheat in oven: Preheat oven to 400°F. Place frozen taquitos on a sheet pan and cook 15 to 18 minutes, or until heated through.
To reheat in air-fryer: Preheat for 3 minutes. Set air fryer to 380°F and cook frozen taquitos 8 minutes, flipping half way through.
Nutritional info calculated with corn tortillas.

Nutrition
Serving: 2 taquitos, Calories: 254 cal, Carbohydrates: 26g, Protein: 17g, Fat: 9.5g

08/25/2025

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: 570-287-1110

08/21/2025

08/19/2025

Refreshing water enhancer!! Approved on all diets:

Cucumber Mint HCG Diet Water Recipe

Ingredients:
2 or 3 thin slices raw cucumber
2-4 peppermint or spearmint leaves, crushed
4-6 slices lemon or lime (optional)
8-10 cups spring or purified water
Stevia to taste (optional)
Crushed Ice

Directions:
Lightly crush mint and add water and cucumber slices. Chill in the refrigerator and allow flavors to infuse for at least 30 minutes, pour over crushed ice, add stevia if desired, and enjoy. Feel free to add a slice or two of lemon or lime for added flavor.

08/18/2025

Ratatouille Baked Chicken- Phase 2 and Lifestyle Approved

Ingredients:
2 tablespoons extra-virgin olive oil
8 bone-in chicken thighs (skin removed)
Kosher salt and freshly ground black pepper
1 small yellow onion (roughly chopped)
5 garlic cloves (minced)
1 large eggplant (peeled and cut into 1-inch cubes)
1 tablespoon tomato paste
1 tablespoon finely chopped fresh thyme
2 medium zucchini (cut into ½-inch dice)
1 yellow bell pepper (cut into ½-inch squares)
5 vine-ripened tomatoes (cut into ½-inch dice)
1 cup fresh basil leaves (finely chopped)

Instructions
Preheat the oven to 400°F.

Set a large Dutch oven over medium-high heat. Add 1/2 tablespoon olive oil and heat to shimmering.

Pat the chicken dry with paper towels, season on all sides with salt and pepper, and set the chicken down in the pan. Cook, without moving, until nicely browned and the meat releases from the pan, about 5 minutes.

Flip and continue cooking until the other side begins to brown, about 3 minutes. Remove the chicken to a plate and set aside.

Reduce the heat to medium and add the remaining olive oil, onion, garlic, and a pinch of salt. Cook, stirring occasionally, until the vegetables begin to soften, about 3 minutes.

Add the eggplant and another pinch of salt and cook, stirring occasionally, until the eggplant begins to soften, about 5 minutes.
Add the tomato paste and thyme and cook, stirring constantly, for 1 minute.

Add the zucchini, bell pepper, tomatoes, another pinch of salt, and a twist of black pepper and cook, stirring occasionally, until all of the vegetables are tender, about 10 minutes.
Remove the pan from the heat.

Partially submerge the chicken into the vegetables. Transfer the pot to the oven and cook, uncovered, until the thickest portion of the chicken reaches an internal temperature of 160°F, about 20 minutes.

Remove from the oven and let stand for 10 minutes. Stir in the basil and serve.

Nutrition

Serving: 2 thighs 3/4 cup veggies, Calories: 543 Cal, Carbohydrates: 28.5g, Protein: 63.5g, Fat: 20g

08/06/2025

Chicken Salad Recipe:

A quick and easy, classic chicken salad recipe made healthier and lighter to make the perfect homemade chicken salad sandwich. The perfect cold lunch for meal prep!

Phase 2 and Lifestyle Approved

Ingredients:
12 ounces cooked chicken breast (finely chopped (from 2 breasts of rotisserie chicken))
1/3 cup light mayonnaise
1/2 cup celery (chopped)
1/3 cup red onion (diced (or scallions or chives))
2 tablespoons chicken broth (optional)
1 teaspoon Dijon
1/2 teaspoon seasoned salt
black pepper (to taste)

Instructions:
Combine all ingredients in a medium bowl and mix well. Season with salt and pepper to taste.
Serve over salad, in a wrap, or in a sandwich

Notes
How to Poach Chicken Breast:

If you want to poach your chicken breast, follow these simple steps:
Cover the chicken breast in broth in a small pot, add water if it doesn't cover the chicken.
Add salt and pepper, a piece of celery and it's leaves (you could add herbs like parsley, garlic, onion, or whatever you want) and bring to a boil. Reduce to a simmer and cook 5 minutes.

Remove from heat, cover tight and let it sit for 15-20 minutes or until thickest part of the breast registers 160 degrees.

Chicken will be cooked through. Let it cool and chop.

Nutrition
Serving: 1/2 cup, Calories: 131 Cal, Carbohydrates: 2g, Protein: 18g, Fat: 5g

08/04/2025

Losing weight in the summer can be hard, but it does not have to be! 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: 570-287-1110

07/29/2025

HCG Approved Black Pepper Shrimp

100 grams (3.5 ounces) shrimp
2 tablespoons lemon juice
1 tablespoon caper juice
Salt and fresh ground black pepper to taste

Directions

Mix salt and a generous amount of black pepper. Coat shrimp with pepper mixture and fry on high heat in a skillet with a little lemon juice until cooked well. Serve hot and garnish with lemon and additional freshly ground black pepper.

Makes 1 serving

07/22/2025

BBQ Chicken Recipe

Phase 2 and Lifestyle Approved!

Ingredients:
8 chicken drumsticks (skin on, or off*)-- Skin off for fewer calories/fat!
1 teaspoon seasoning salt ( such as Lawry’s, or adobo seasoning)
1 teaspoon garlic powder
4 tablespoons BBQ sauce (homemade or store bought)
3 teaspoons yellow mustard

Instructions
Season chicken with seasoning salt and garlic powder. Cover and marinate in the refrigerator for at least 1 hour or as long as overnight.

In a small bowl combine the BBQ sauce, mustard and about 2 tablespoons water to thin it out.

Preheat an outdoor grill to medium heat.

Oil the grates and reduce heat to low. Grill the chicken, covered, turning often so they don’t burn, until the chicken is golden brown and cooked through in the center, about 18 to 20 minutes.

Brush the BBQ sauce mixture evenly over the chicken and cook, turning a few times until golden, careful not to burn, about 2 more minutes.

Notes

To Air Fry: Oil the basket and air fry the chicken, turning halfway until the chicken is golden brown and cooked through in the center, about 20 to 22 minutes. Brush the BBQ sauce mixture evenly over the chicken and cook 1 to 2 more minutes.

To bake drumsticks in oven: Bake at 400°F for 35 to 40 minutes, flipping halfway, until the internal temperature reaches 180°F for the juiciest results.

*Without skin, 2 drumsticks are 5 WW points.
Nutrition
Serving: 2 drumsticks, Calories: 267 cal, Carbohydrates: 7.5g, Protein: 27g, Fat: 13.5g