The Total 10 Rapid Weight Loss Recipes

Dr_Oz_Total_10_diet_recipesBy Ali Wetherbee

Whether you are just starting out with The Total 10 Rapid Weight Loss or need some fresh ideas to get you through the second week, the recipes below promise to be both delicious and satisfying. These recipes make great lunches or dinners and require little to no cooking. To save on prep time, buy a rotisserie chicken or cook a whole chicken over the weekend. Shred or cube and refrigerate (or freeze), and you’ll be ready to quickly whip up one of these tasty meals.

The Total 10 Thai Chicken Bowl Recipe


  • 1/4c almond butter
  • 1/2c unsweetened coconut milk
  • 2T soy sauce
  • 2T vinegar
  • 1T lime juice
  • 1T liquid Stevia
  • 4oz cooked & shredded chicken
  • 1 handful almonds, chopped
  • green onions, chopped
  • 1/4 avocado, sliced
  • cabbage slaw


Whisk together the first 6 ingredients. Combine with remaining ingredients and serve over cabbage slaw. Add additional non-starchy vegetables if desired.

The Total 10 Mexican Bowl Recipe


  • 4oz cooked and shredded chicken
  • kidney beans
  • tomatoes
  • green pepper
  • onion
  • 1/4 avocado, sliced
  • 2T salsa
  • cauliflower rice (see below)



To make the cauliflower rice, simply shred raw cauliflower into rice-sized grains using a box grater or food processor. This “rice” can be eaten raw, or cooked for 5-10 minutes in a skillet with coconut oil until soft and golden brown. Combine cauliflower rice with the rest of the ingredients, and enjoy!

The Total 10 Chinese Chicken Bowl Recipe


  • 4oz cooked chicken cubes
  • snow peas
  • broccoli
  • mushrooms
  • green onions
  • 2T low sodium soy sauce


Combine all ingredients in a bowl. Add as many non-starchy vegetables as you’d like!

The Total 10 Italian Bowl Recipe


  • 4oz cooked ground turkey
  • tomatoes, diced
  • garlic, minced
  • onions, diced
  • basil
  • 1t olive oil
  • salt and pepper to taste
  • zucchini noodles (see below)


Zucchini noodles are best made using a spiralizer, julienne slicer, or mandolin to end up with long, spaghetti-like noodles. If you don’t have one of these handy tools, just use a potato peeler to create long ribbons of raw zucchini. Enjoy as is, or cook gently on low heat to soften slightly — don’t overcook or you’ll have soggy noodles! Add remaining ingredients for a hearty, comforting pasta-like dish.

The Total 10 Turkey Chili Recipe


  • 1lb ground turkey
  • 2T olive oil
  • 2c  onions, chopped
  • 1c red pepper, chopped
  • 1c green pepper, chopped
  • 2c celery, chopped
  • 2 cloves garlic, chopped
  • 2T ground cumin
  • 1T chili powder
  • 1T paprika
  • 1t sea salt
  • ground pepper, to taste
  • 1 15oz can diced tomatoes
  • 2 15oz cans kidney beans
  • cilantro and scallions, to taste (optional)


In a big pan, heat oil and add the turkey and onions. Saute until lightly browned, about 10 minutes. Add the veggies, seasonings, and beans, and allow to simmer for half an hour. Serve topped with cilantro and scallions, if desired.

Bonus Recipe! The Total 10 Chocolate Fudge

Craving something sweet? While following The Total 10 Rapid Weight Loss Plan, you can substitute one of your snacks with this decadent dessert once a week!


  • 1/2c almond butter
  • 3/4c garbanzo beans
  • 1/2c canned pumpkin
  • 1/2c cocoa powder
  • 12 dates, pitted
  • 1/2c almond milk
  • 3/4c raspberries


Blend all ingredients well in a food processor or high-powered blender. Pour into a rectangular pan and freeze. Cut into squares. You can also pour the mixture into an ice cube tray for quick and easy individual portions.

For more information on The Total 10 Rapid Weight Loss Plan, check out these posts!

Total 10 Rapid Weight Loss Plan

Total 10 Rapid Weight Loss Shopping List

Total 10 Maintenance Plan

5 thoughts on “The Total 10 Rapid Weight Loss Recipes

  1. I would like a list of more starchy vegetables. This diet is going to be easy to follow l hope.

    • Hi Diane! Starchy vegetables include corn, peas, potatoes, pumpkin/winter squash, plantain, parsnips, and yams/sweet potatoes. On this diet you are supposed to stick to non-starchy veggies only. Non-starchy vegetables are listed about halfway down on our Total 10 shopping list. I’ve found that when I’ve cut out carbs & starches, the first few days can be difficult and I have lots of cravings. Then my body adjusts and the cravings subside and the diet tends to be relatively easy to stick to. Hope that helps, good luck with it!

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