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Using Recipes to Prepare Meals

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Using Recipes to Prepare Meals



Most prepackaged meal plans are nothing more than over-priced TV dinners that are packed with sodium and taste terrible. These diets may work temporarily, because the portions and calories are controlled, but no one can endure them forever. This is why they usually fail in the long run. People spend hundreds of dollars, lose some weight temporarily, and then gain it all back later when they quit the diet. The reason these fail is because people never learn to eat right while they're on the diet. Once they quit eating the prepackaged meal plans they quickly revert back to their own eating habits and within a few months they're overweight again. This is pointless and usually causes low self esteem and depression.

Why spend hundreds of dollars on prepackaged meal plans when you can learn to do it on your own for a fraction of the cost. Weight Wizard teaches you to eat responsibly on your own and change your lifestyle permanently. Weight Wizard isn't just a temporary fix; it gives you the tools and knowledge you need to make a healthy, permanent lifestyle change. With the recipes provided you'll learn to prepare your own healthy meals and eat proper portions. You'll also learn to create healthy meals from your own favorite recipes. You’ll be losing weight in no time, and you won’t even notice your diet has changed, because you will be eating real food, prepared at home.


The Recipes Window

The recipes layout gives you a list of all of the recipes in in the Weight Wizard database. To view one of the recipes, simply click on the recipe name to view it in the recipe window.

Recipe

The Recipe window gives you a detailed list of the ingredients, number of servings, directions and an estimate of the total preparation time. This window shows all of the information that you need to prepare the recipe and it can be easily printed out for convenience during preparation.

The Recipes window also shows important information about the recipe's nutritional values, such as calories, fat, carbs and protein. To view more detailed information about the recipe's nutritional values, click on either the Totals button or the Per Serving button.


The Food Database

Recipe

When a new recipe is created, it is saved in the food database in its category under recipes. For example, in the screen shot above you can see that the category for the recipe is Dinner. This recipe is stored in the food database under Recipes, Dinner. The food database will store the recipe as 1 serving, based on the Per Serving information of the Recipe window.

In the screen shot to the left you can see how the recipe is stored in the food database. Notice that the serving size is 1 Serving that matches the Per Serving size in the Recipe window. All recipes are stored with 1 Serving as the serving size in the food database, this makes things easy when you're keeping track of your prepared recipes in either the Food Journal or the Food Planner.


Preparing the Recipes

The recipes in Weight Wizard are designed to be healthy, nutritious and easy to prepare. You don't have to be a an experienced cook to prepare most of the recipes and some can be prepared in as little as 5-10 minutes. There's no weighing involved either; just divide them up into the number of servings shown on the recipe window.

The recipe window can be printed for convenience while you prepare the recipe. The printout contains a detailed list of all of the ingredients and step-by-step instructions on how to prepare the recipe.

Once you have prepared one of the recipes, it's important to remember to divide it up into different serving sizes. The number of servings the recipe makes is shown on the recipe window. Dividing the recipe into its proper serving size is important for several reasons.

  1. The food database stores the recipe as 1 serving, based on the Per Serving size listed in the recipe. For example, in the recipe above you can see that it makes 8 servings and the calories per serving is 308, which is 1/8 of the total recipe. This recipe will show up in the food database with a serving size of 1 serving, which is 308 calories. For Weight Wizard to be able to accurately keep track of the nutrition in each serving the serving sizes have to be consistent.
  2. It prevents you from cheating and eating more than one serving. This is very easy to do and why it's so important to divide the recipe into the proper serving sizes before digging in. The best way to do this is to purchase several plastic-ware bowls (if you don't have them already) and divide the portions into separate bowls, before eating. These are very inexpensive and can be purchased at you local supermarket for about $1 apiece. Any unused portions can then be refrigerated and eaten later in the week.
  3. It teaches you how to eat healthy portions. Eating the correct portions from these recipes will teach you how to recognize what a healthy portion is and not over eat without knowing it. This is very important in learning how to control your weight. Most people who do not understand what a proper portion is, consume far more calories than they realize.

Planning Recipes in Advance

When using Weight Wizard to lose weight, it's best to try to keep things as simple as possible. Try to have 4-5 small, easy to prepare meals and snacks during the day, and one larger cooked meal for dinner. Try to plan what recipes you want to prepare for the next week in advance.

Grocery List

Use the Grocery List to mark-off the recipes that you plan on cooking that week. When you're finished, you can then generate and print a sorted grocery list of all of the ingredients needed to prepare the recipes. This can be a huge time saver when it comes time to go grocery shopping.


Tips for days when you don't have time to cook

Some days you may not have time to cook or just don't feel like it. Here are some tips on how to make sure you will have something nutritious to prepare, so you don't end up eating junk food and going over your budget for the day.

  • Plan to have left-over servings from the recipes that you cook, and store them for later use. If you store left-over servings, you may only need to cook a few days out of the week. This is the recommended way, if you don't like to cook every day.
  • Use one of the quick, 5-10 minute recipes for dinner. Although there are quick recipes in almost every category, most can be found under snacks. Some of these can be used to make a nutritious, great tasting meal and they take very little time to prepare.
  • Keep some Healthy Choice®, Lean Cuisine® or Kashi® frozen dinners around. If you don't have any left-over servings from previous cooked recipes, these can make a great alternative. The food database has several dozen of these dinners already entered, under meals, entrees and side dishes, for your convenience.

Summary

  • The Recipe window gives a list of ingredients, nutritional information and instructions for preparing one of the recipes. You can easily print-out the Recipe window and use it for preparation.
  • When a recipe is created it shows up in the food database with 1 serving as the serving size. The recipe can then be easily added to your Food Journal or Food Planner.
  • Once you have prepared one of the recipes, it's important to remember to divide it up into different serving sizes, before eating. The best way to do this is to purchase several plastic-ware bowls (if you don't have them already) and divide the servings into separate bowls. Any uneaten servings can then be refrigerated and eaten later.
  • Try to plan what recipes you want to prepare for the next week in advance. Use the Grocery List to mark-off the recipes that you plan on cooking that week. When you're finished, you can then generate and print a sorted grocery list of all of the ingredients needed to prepare the recipes.