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Modified Plan & Recipes

Hanukkah, Christmas, Kwanzaa and New Year’s
are just a few days out of the next few weeks.

This holiday season let’s be
down 5 lbs instead of up 10 lbs!

What do you have to lose? Just the fat!


Ideally limited to 2x per week

Food Guidelines:

  • Ideal hours for eating 12pm – 8pm.
  • When eating past 8pm, allow at least 2 hours before bedtime.
  • Around 12pm have a Granny Smith apple or 1/2 grapefruit.
  • Start your meal with a salad or vegetable. Then enjoy your proteins and carbohydrates.
  • Unlimited vegetables.
  • 2 cups fruit.
  • Ideally light proteins e.g., turkey, chicken, ham, fish, eggs, beans. Red meat takes 3-5 days to digest.
  • Remember, carbs such as bread, pasta and desserts are for tasting, not feasting. Enjoy them as side dishes rather than as your main course.
  • Oil in moderation, no frying.
  • NO vinegar.
  • STOP when your stomach says you’ve had enough. Don’t leave the table stuffed like your turkey!

Drink Guidelines:

  • Ideally, maximum 2 alcoholic beverages.
  • Have an 8 oz glass of water before and after each alcoholic drink.
  • Drink 64 oz – 128 oz of water.
  • Have at least one electrolyte supplement or electrolyte water.

Build your meals in the order and proportion of this food pyramid.


Barbara’s Quick Tip – Holiday Tips.


Legal Latkes (“Sweet Potato” Pancakes)

On their own or with some apple sauce, these latkes are the perfect Hanukkah treat. Enjoy them as part of the holiday season and throughout the year! This recipe brought to you by member Acc(u)Mitch.

Crudité And Dip

No party is complete without the color and crunch of a crudité platter. It’s a wonderful, simple appetizer for all to enjoy this holiday season!

Holiday Plan

Margarita Mocktail

Everybody wants a glass of something fun when the clock strikes midnight New Year’s Eve. This zero-calorie, alcohol-free mocktail is full of good cheer and won’t sabotage your health plan or Jan 1!

Rainbow Skewers

Festive, colorful, refreshing. This is a great dish to top off any gathering.



Dress up any holiday party with some “Cavi-Art”! Cavi-Art is caviar made from seaweed Who knew decadence and health could merge into something so delicious?

Chocolate Truffles

Decadence at its best. Whether entertaining at home, going to a dinner party or just because you feel like it, enjoy these mouth-watering treats with no regrets!


Cucumber Avocado Rolls

This recipe uses a homemade filling, but you can make it quick and easy by substituting pre-made, vinegar-free guacamole. Our favorites are Sabra or Costco’s Kirkland brand guacamole.

Courtesy of


Dried Apple Chips

This easy recipe will make for a lovely treat throughout the festive season.



This mocktail is not only tasty, but it helps keep you hydrated.