Dr. Oz 21-Day Weight Loss Breakthrough (my experience)

Dr. Oz 21-Day Weight Loss Breakthrough


Dr. Oz 21-Day Weight Loss Breakthrough (my experience)

I absolutely love fried rice, especially shrimp fried rice or chicken fried rice. My mom gave me a wonderful recipe for chicken fried rice that I have made more times than I can remember so when I decided to try the Dr. Oz 21-Day Weight Loss Breakthrough I knew I needed to cut back on white rice, pasta, potatoes and other starchy vegetables.   If you are anything like me, in order to be successful at weight loss and overall healthy living, it must be a lifestyle change and not just a fad diet.  So I have made the decision to replace some of the animal protein with plant-based protein, limit my carbohydrate intake,  and add more fish to my diet. 

Let me first start by saying, when I tried the 21-Day the first time, I lost 9 pounds in the first week but after the 21 days I got bored, I wasn’t prepping my food on Sundays and Wednesdays as suggested and I gained it back, so this time I am determined to make it a lifestyle change and in order to do that I have to have more plant-based options so here are my suggestions to anyone trying the “diet” for the first time or maybe starting over like I am:

  • have the mindset that this is a permanent change and not a diet (you MUST have a game plan for the rest of your life; look past the 21 days and prepare)
  • remember to treat vegetables as the main dish and the meat as the side dish
  • familiarize yourself with protein substitutes that are healthy and natural. I have to mention this step because I didn’t enjoy the tempeh or tofu.  In my quest for plant-based alternatives besides tempeh and tofu, I came across a wonderful site that has a food philosophy that lines up with my goals called Nutrition Stripped. You really should go there and sign up to download her free Plant Based Protein guide.
  • come up with plant-based recipes that follow the same logic as the ones suggested in the Weight Loss Breakthrough so that you don’t get bored like I did. There are many options on the Dr. Oz website as well.


I Love Fried “Rice”

cauliflower rice















Getting back to my fried rice.  I needed a substitute that was not so carb heavy.  I tried cauliflower rice for the first time and made cauliflower fried rice and I don’t miss the meat at all.  There are many recipes for cauliflower fried rice but the one from Once Upon a Chef is so easy to follow and tastes great. Also, it is easy enough to add a small amount of chicken or shrimp if you want a change. This is a game changer for me.  Above are my photos. You should check out the link to see Jennifer Segal’s step by step photos.

Cauliflower Fried “Rice” recipe from Once Upon a Chef

By Jennifer Segal

Servings: 4
Prep Time: 15 Minutes
Cook Time: 15 Minutes
Total Time: 30 Minutes
  • Vegetable oil
  • 2 large eggs, beaten
  • Salt
  • 1 cup chopped scallions, light and green parts separated (you’ll need 5-6 scallions)
  • 3 garlic cloves, minced
  • 1 tablespoon finely chopped fresh ginger
  • One 2-lb head cauliflower (or 2 pounds ready to cook’ cauliflower)
  • 4-5 tablespoons soy sauce (use gluten-free if needed)
  • 1/4 teaspoon red pepper flakes
  • 1 teaspoon sugar
  • 1 cup frozen peas and carrots
  • 1 teaspoon rice vinegar
  • 1 teaspoon Asian sesame oil
  • 1/4 cup chopped cashews or peanuts (optional)
  1. Grate the cauliflower in a food processor fitted with the grating disc. Alternatively, grate on the large holes of box or hand-held grater. Set aside. (Skip this step if using ‘ready to cook’ cauliflower rice.)
  2. Heat 2 teaspoons of vegetable oil in a large (10 or 12-inch) nonstick skillet over medium heat. Add the eggs and a pinch of salt and scramble until the eggs are cooked. Transfer to a small plate and set aside. Wipe the pan clean.
  3. Add 3 tablespoons of vegetable oil to the pan and set over medium heat. Add the light scallions, garlic, and ginger and cook, stirring often, until softened but not browned, 3 to 4 minutes. Add the grated cauliflower, 4 tablespoons of the soy sauce, red pepper flakes, sugar, and 1/4 teaspoon salt. Cook, stirring often, for about 3 minutes. Add the peas and carrots and continue cooking until the cauliflower “rice” is tender-crisp and the vegetables are warmed through, a few minutes. Stir in the rice vinegar, sesame oil, dark green scallions, nuts (if using) and eggs. Taste and adjust seasoning (adding the remaining tablespoon of soy sauce if necessary). Serve hot.

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Boring Salads No More…

A basic romaine, tomato and cucumber salad is something I enjoy, but I also try to elevate my salads so I feel satisfied.  I do that by making sure it hits all of my cravings.  I add what some might not consider typical ingredients along with traditional ingredients.  Of course, I don’t add all of these at once but these are just a few suggestions I use to add interest to my salads:

  • homemade salsa – usually we already have it on hand and it adds a nice flavor profile and decreases the amount of dressing I need to add
  • splash of Bragg’s apple cider vinegar
  • splash of balsamic vinegar
  • Dr. Oz’s Citrus Dressing
  •  Spritz a little bit of lime or lemon
  • Wickles Pickles – this is an addition that satisfies me because it hits multiple flavor notes — spicy, tangy, and sweet
  • chia seeds – I like to add these for the health benefits and you hardly know they are there, so why not add them and take advantage of the benefits
  • sunflower seeds – nutty and sweet
  • mango – these can be sweet but I also like them when they are not quite ripe so they are slightly tangy
  • pistachios – this is a guilty pleasure for me. I crave nutty, salty and savory flavors but I add very little.
  • jalapenos – if you can take a little heat remove the seeds and add a bit of sliced fresh jalapeno
  • prunes – much like raisins, sometimes I take one or two prunes and dice them up so that they can add a unique sweetness throughout each bite.
  • the greens – I use a base of romaine, kale, and shredded cabbage and oftentimes spinach is part of my base salad mix
  • cucumber and tomato of course – we feast with our eyes too so I love the pop of red or orange that tomatoes provide and I enjoy the freshness of cucumber


I am excited that I first read about the Dr. Oz 21-Day Weight Loss Breakthrough in the January/February issue of his Good Life magazine. Those pages are so worn from use now.  My goal is to get to a point where I am not referencing the magazine.  I want to get to the point where the healthy lifestyle is second nature.

As I dabble with new recipes I will share them here.  I like my food savory but I also enjoy some sweet, spicy and tangy notes to balance out the dish. This is what I strive for when I am looking for dishes to add to my repertoire.  🙂

Come back and share your experiences and recipe ideas in the comments!


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10 thoughts on “Dr. Oz 21-Day Weight Loss Breakthrough (my experience)

  1. I’m not trying to loose weight, rather I’m looking to gain; but due to curiosity I tried the fried cauliflower rice and it’s really nice! And your recipes are so simple, you just got yourself a new follower!

  2. I switched to cauliflower rice awhile ago and I absolutely don’t miss rice either. We actually just made “egg fried rice” with cauliflower last night and it wasn’t just as awesome!

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