Medical Weight Loss of NEPA

08/05/2026

HCG Approved Baked Fish with Asparagus

Ingredients:
100 grams white fish
½ red onion, minced
1 clove garlic, minced
3 stalks asparagus
4 tablespoons fresh lemon juice
2 tablespoons caper juice
½ cup vegetable broth
Bread crumbs
Parsley
¼ teaspoon dried dill
Pinch of tarragon
Pinch of salt & pepper

Directions:
Layer asparagus and fish in a baking dish; mix spices and broth and add to the baking dish. Sprinkle with crumbs and bake at 350°F for about 20 minutes or until fish is cooked through. Serve topped with cooking sauce, parsley, and garnished with lemon wedges.

08/03/2026

Spinach Feta Turkey Burgers with Tzatziki: Phase 2 (with no bun) approved, GLP-1 and Lifestyle approved (use a low calorie (ie 647 bun) or whole wheat bun

Turkey burgers don't have to be dry or boring. Feta, spinach, and garlic keeps these Spinach Feta Turkey Burgers juicy and flavorful, while a creamy homemade Greek yogurt tzatziki adds the perfect finish.

Ingredients:
1 pound ground turkey
1 egg whisked
1 cup spinach finely chopped
1/2 cup feta cheese finely crumbled
1/4 cup plain breadcrumbs
3 cloves garlic finely minced or microplaned
1 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

For serving: Buns (Or lettuce buns), thinly sliced red onion, tomato, lettuce, extra feta, Greek yogurt tzatziki sauce

Greek yogurt tzatziki
1 cup plain Greek yogurt
1/2 cup cucumber diced very small
2 tablespoons fresh dill finely chopped
1 clove garlic finely minced or microplaned
1-2 teaspoons freshly squeezed lemon juice
1/4 teaspoon salt more to taste
1/4 teaspoon freshly ground black pepper more to taste

Instructions:
In a large bowl whisk the egg. Add the spinach, feta, bread crumbs, garlic, onion powder, salt, and pepper. Stir to combine.

Add the ground turkey and mix well (clean hands works best). Form into 4 equal burgers about (about 4” diameter, ¾” thick or the size of your buns).

Whisk all of the ingredients for the tzatziki in a bowl. Refrigerate until ready to serve.
Heat a large skillet over medium heat. Lightly coat with cooking spray.

Place the burgers in pan and cook for 10 minutes. Flip and cook an additional 10 minutes or until burgers reach a minimum internal temperature of 165° F.

Serve the burgers on toasted buns with spinach, tomato, red onion and tzatziki sauce.
Notes
Use 93% lean ground turkey for the best flavor and texture.
Mix the turkey just until combined to keep the burgers tender.

Cook to an internal temperature of 165°F.

Make the tzatziki while the burgers cook, then let it chill until you're ready to serve.
These burgers can also be grilled. Preheat the grill to medium heat, lightly oil the grates, and cook until the burgers reach an internal temperature of 165°F.

Nutrition facts are an estimate for one turkey burger with tzatziki and do not include the bun or optional toppings.

Nutrition
Calories: 304kcal | Carbohydrates: 10g | Protein: 32g | Fat: 15g

07/29/2026

10 minute full-body beginner friendly workout

07/27/2026

Make this your healthiest summer yet 🌴

Sunshine, vacations, pool days... and feeling amazing in your own skin.
✨ Boost your confidence
✨ Increase your energy
✨ Feel your best for every summer memory

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 See less

07/24/2026

Ratatouille Lasagna (Noodle-Less & High Protein): Lifestyle and GLP-1 Approved

This Ratatouille Lasagna is a noodle-less, high-protein vegetarian lasagna made with layers of summer vegetables, cottage cheese, and mozzarella.

Ingredients
Cheese:
14 ounces part skim cottage cheese
2 cups shredded part-skim mozzarella cheese ((7 ½ ounces) )
⅓ cup grated Parmesan cheese ((1 ½ oz) )
1 large egg
½ teaspoon kosher salt
¼ teaspoon black pepper
Veggies and Sauce:
½ tablespoon extra virgin olive oil
½ small onion (diced)
3 garlic cloves (minced)
1 teaspoon kosher salt
⅛ teaspoon fresh black pepper
28 ounce can crushed tomatoes (I love Tuttorosso)
⅛ teaspoon crushed red pepper flakes
1 bay leaf
1 teaspoon fresh thyme leaves
½ cup chopped fresh basil leaves (divided)
1 small red bell pepper (diced)
1 small yellow bell pepper (diced)
1 small zucchini (about 7 ounces, sliced ⅛th inch thick lengthwise)
1 small yellow squash (about 7 ounces, sliced ⅛th inch thick lengthwise)
1 medium eggplant (sliced ¼ inch thick lengthwise, 9 ounces total)

Instructions
Preheat oven to 375°F. Drain the cottage cheese in a mesh sieve while preparing the vegetables.

In a large non-stick skillet add olive oil and sauté onions and garlic over medium heat 2 to 3 minutes, until fragrant. Add 1 teaspoon salt, black pepper, crushed tomatoes, red pepper flakes, bay leaf, thyme, half of the basil, red and yellow bell pepper and cook another 8 to 10 minutes, partially covered on medium-low heat.

Meanwhile, spray a large nonstick grill pan with oil and grill the zucchini, squash and eggplant 2 to 3 minutes on each side. Set aside on paper towels.

In a medium bowl, mix the drained cottage cheese, half of the mozzarella, Parmesan cheese, remaining basil and egg until thoroughly combined, then season with the ½ teaspoon of salt and ¼ teaspoon black pepper.

Assemble the dish: Spread ½ cup of the sauce to the bottom of a glass 11 x 7 ½ x 3 inch casserole dish. Layer the eggplant, overlapping as needed to make the first layer, coming up a little on the sides. Top with half of the cheese mixture, 1 cup sauce then add the layer of zucchini. Top with another cup of sauce, the remaining cheese mixture, then the yellow squash. Finish with the remaining sauce and cover with foil, and bake 25 minutes until the vegetables start to get tender. Uncover, and bake 30 minutes more until the liquid dries up and the vegetables are tender. Top with the remaining mozzarella cheese and bake 10 more minutes, until the cheese melts.

Remove from the oven and let it rest 10 to 15 minutes before cutting. Slice into 4 pieces.

Nutrition
Serving: 1/4th, Calories: 415kcal, Carbohydrates: 37g, Protein: 39g, Fat: 16.5g

07/21/2026

Make this your healthiest summer yet 🌴

Sunshine, vacations, pool days... and feeling amazing in your own skin.
✨ Boost your confidence
✨ Increase your energy
✨ Feel your best for every summer memory

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

07/16/2026

Asian Chicken: HCG approved recipe

100g (3.5 ounces) chicken, cut into chunks
Zest of 1 orange, (Can substitute for lemon)
Juice from 1 orange
1/2 cup chicken broth
2 teaspoons onion, diced small
2 teaspoons fresh ginger, grated
2 tablespoons vinegar
1/4 teaspoon garlic powder
Salt & pepper, to taste
Orange flavored Stevia
1 tablespoon green onion, chopped

Cut chicken and place in a non-stick pan along with all ingredients, except green onion. Cook over medium heat until chicken is well cooked. Pour any remaining sauce over the chicken, followed by the chopped green onion.

Counts as: 1 protein serving

07/14/2026

Is this hot weather killing your appetite?!

Sometimes the last thing we want is a hot meal- especially during these warmer weather days. Keep your protein intake up with something like this high protein smoothie!

Ingredients:
1 cup frozen mango cubes
1 banana ripe
1/2 cup plain low fat Greek yogurt
1/2 cup milk can use plant-based milk, such as unsweetened soy milk
1 scoop vanilla protein powder
1 pinch cinnamon

Instructions:
Combine all ingredients together and blend in a high-speed blender or food processor until smooth.

Nutrition
Calories: 297kcal | Carbohydrates: 37g | Protein: 28g | Fat: 6g

07/13/2026

07/10/2026

Giant Chicken Milanese: Lifestyle and GLP-1 Approved

This Giant Chicken Milanese is a crispy baked ground chicken cutlet coated in panko breadcrumbs and topped with a fresh lemony arugula salad. It's an easy, restaurant-inspired dinner that's perfect for sharing.

Equipment:
sheet pan large

Ingredients:
1 lb 93% ground chicken (not breast)
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon kosher salt
6 tablespoons Parmesan (grated and shaved)
¼ cup all purpose flour (divided)
2 large eggs (whisked)
1¼ cup seasoned panko crumbs (or gluten-free panko)
3 cups baby arugula
1 lemon (cut into wedges, or more if desired)

Instructions:
Preheat oven to 400°F.

In a medium bowl combine ground chicken, garlic powder, onion powder, salt and ¼ cup of grated parmesan. Reserve.

Line a baking sheet with parchment paper and sprinkle with 2 tablespoons of flour; place chicken in the center and slightly press into a disc shape (I did this on the counter). Sprinkle the top with the remaining 2 tablespoons of flour and cover with an additional piece of parchment paper.

Use a rolling pin to roll the chicken into a giant cutlet, about ¼” thick.

Gently remove the top layer of parchment (if any chicken sticks to the parchment, take it off and press it back on to the top of the cutlet).

Brush the top of the cutlet with ½ of the whisked egg (1 egg per side). Sprinkle the cutlet with ¾ cup of panko breadcrumb and press the crumbs in well so they don’t move out of place.

Prepare an additional baking sheet with olive oil spray* and flip the cutlet, breaded side down, onto the sheet.

Repeat the egg and panko step with the top of the cutlet and then spray with more cooking spray. Bake, 25-30 minutes until you can pick the bottom of the cutlet up and see it becoming a golden brown. Raise the oven to 425°F and cook for an additional 5 minutes.

While the cutlet is cooking, prepare the salad: In a medium bowl, combine arugula and remaining 2 tablespoons shaved parmesan with 1 tablespoon olive oil and lemon juice. Reserve.

Serve giant chicken cutlet with arugula and shaved parm on top and lots of lemon juice

Notes
*The more olive oil spray on the pan the more even of a crisp the cutlet will get.
If you have a hard time flipping, you can bread one side and leave the other side on the parchment and bake with half the crumbs.

Nutrition
Serving: 1/4 of the cutlet and salad, Calories: 317.5kcal, Carbohydrates: 21g, Protein: 31g, Fat: 12.5g