Stage 1 Recipes
Beginning Your Nutritional Journey
Congratulations on beginning your weight loss story with us at The Weigh Station in Salem, VA! Taking the first steps is a huge accomplishment, and we are excited to help you achieve your goals. One of the ways we are here to support you is by guiding you with expert nutrition advice. Our Stage 1 recipes provide you with easy to prepare meals so you don’t feel lost or unsure of where to start—they can be made quickly and efficiently! Grab your apron and get started with our Stage 1 recipes below.
Meals
Discover easy to prepare Stage 1 recipes with The Weigh Station. We make cooking enjoyable with an efficient list of ingredients and step by step instructions, so anyone can cook up these delicious recipes!
Bacon-Wrapped Chicken
BACON WRAPPED CHICKEN
This savory dish features tender chicken breasts or thigh seasoned with a blend of spices, then wrapped in crispy bacon for a flavorful twist! This is perfect as a main course for a satisfying and hearty meal!
Ingredients:
– 2 pounds boneless, skinless chicken breasts (thighs also work)
– 1/4 tsp. sea salt
– 1/8 tsp. ground pepper
– 1/8 tsp. garlic powder
– 2 packages regular cut bacon (about 2 lbs. total)
– 1/2 cup ground mustard
– 3 Tbsp. apple cider vinegar
– Dash cayenne (optional)
Directions:
1. Preheat oven to 400F, making sure the oven rack is about 1/3 away from the oven top. Sprinkle chicken breasts lightly with sea salt, ground pepper and garlic powder.
2. Line a baking pan with a baking sheet or foil. Slice chicken strips to about 1 1/2 inches thick and wrap in a slice of bacon. Place each on a wire rack set over the baking pan.
3. Mix the mustard, vinegar and cayenne (optional) in a small mixing bowl until combined.
4. Baste the top of the bacon wrapped chicken strips with the mustard mixture and place in the oven for about 12-15 minutes or until lightly browned on top. Remove the pan from the oven and flip over the chicken strips with a pair of kitchen tongs. Baste the other side of the strips with the mixture and return to the oven for another 12-15 minutes or until bacon is crispy. Remove from oven and serve.
Chicken Cordon Bleu
CHICKEN CORDON BLEU
(MAKES 12)
A classic dish featuring tender, thin-sliced chicken breasts seasoned with salt & pepper, stuffed with lean deli ham and creamy swiss cheese. Coated in a parmesan crusted crust and baked to perfection, this lightened-up version is great for the entire family!
Ingredients:
- cooking spray
- 12 thin sliced (36 oz total) skinless boneless chicken breasts, 3 oz each
- salt and fresh cracked pepper
- 1 large egg
- 2 large egg whites
- 1 tbsp water
- 1/2 cup grated Parmesan cheese
- 5 oz (6 slices) thinly sliced lean deli ham, sliced in half
- 6 slices (4.4 oz) Swiss cheese, cut in half
Directions:
Preheat oven to 450°. Spray a large non-stick baking sheet with cooking spray. Wash and dry the chicken cutlets; lightly pound the chicken to make thinner and lightly season with salt and black pepper. Lay the chicken on a working surface and place a slice of ham on top of the chicken, then the cheese and roll, setting them aside seam side down. In a medium bowl, whisk eggs and egg whites along with water to make an egg wash. In another medium bowl, combine parmesan cheese. Dip the chicken into the egg wash, then into the Parmesan. Place chicken onto the baking sheet seam side down. Spray the top of the chicken with more cooking spray and bake about 25 minutes, or until cooked.
Stage 1 Simple Ideas
Many of our Stage 1 recipes do not require a list of instructions, but rather are simple enough to whip up on your own. Here are some simple ideas in Stage 1:
- Breakfast: Deviled eggs or scrambled eggs with turkey sausage
- Lunch: Egg salad, chicken salad or a burger lettuce wrap
- Snacks: Olives, cottage cheese and walnuts/almonds
Dinner: Crock pot chicken (or any meat) in broth or stock or melted cheese over chicken
Changing Habits, Changing Lives
At The Weigh Station, we are committed to helping our patients achieve their health and weight loss goals in a caring and judgment-free environment. No matter what walk of life you come from, Dr. Lindsey and our team look forward to helping you on your journey toward better health and well-being.
