Introduction
Living a healthy lifestyle is more important now than ever. Maintaining proper nutrition, engaging in physical activity, and avoiding excess sugars and fats are essential for long-term health and well-being. This article focuses on Red Mountain RM3® recipes, developed under the guidance of Dr. Shelly Messer, M.D., FACOG, Medical Director at Red Mountain Weight Loss®. These recipes are designed to help individuals succeed in their weight loss journey while enjoying delicious, gourmet meals.
In this guide, we’ll cover a variety of RM3®-approved recipes with step-by-step instructions, ingredients lists, nutrition facts, and tips from the community. Whether you’re new to RM3® or simply seeking healthy meal ideas, this article will provide everything you need to stay on track with your weight loss goals.
What Is RM3® and How Does It Help You?
Before we dive into the recipes, let’s briefly explain RM3®. RM3® is a medically-supervised weight loss program offered by Red Mountain Weight Loss®, a trusted clinic that has supported over a million patients. RM3® is designed to promote rapid weight loss through a combination of diet plans, supplements, and personalized medical guidance.
The program includes low-calorie, high-protein recipes that nourish the body while keeping the calorie count in check. These recipes are suitable for those following the RM3® program, ensuring you meet your dietary requirements while enjoying a diverse range of delicious meals.
Breakfast: Strawberry Crème Breakfast Shake
Ingredients
- 1 Thick & Creamy Vanilla Shake (purchased from Red Mountain Weight Loss®)
- ¾ cup strawberries (fresh or frozen)
- 1-2 Tbsp Walden Farms Marshmallow Dip
- 1 tsp cinnamon
- Ice cubes (to taste)
Step-by-Step Instructions
- Prepare the Ingredients
Gather all ingredients, including the vanilla shake, strawberries, marshmallow dip, and cinnamon. - Blend the Mixture
Add all ingredients to a blender. Adjust the amount of Walden Farms Marshmallow Dip and cinnamon according to your preference. - Blend and Serve
Blend until smooth and creamy. Add ice cubes as needed to achieve the desired thickness. Pour into a glass and enjoy.
Nutrition Facts
- Calories: 110
- Protein: 15g
- Carbs: 10g
- Fat: 2g
Lunch: Cauliflower Rice Stir-Fry
Ingredients
- 3.5 oz chicken breast (or desired amount)
- 1 cup cauliflower rice (homemade or store-bought)
- ¼ cup green beans, cut into 1/4-inch pieces
- ¼ cup diced red onion
- 2 Tbsp liquid aminos
Step-by-Step Instructions
- Prepare the Cauliflower Rice
You can either make your own cauliflower rice by using a food processor or buy pre-cut cauliflower rice from the grocery store. - Cook the Chicken
Cut the chicken breast into small cubes and cook on a stovetop with a splash of lemon juice for flavor. Once cooked, set aside. - Sauté the Red Onion
Using a bit of 0-calorie nonstick cooking spray, cook the red onion until it becomes transparent. Set aside. - Cook the Green Beans
In the same pan, add the green beans with ¼ cup water. Cover and cook for 3–5 minutes until soft, then set aside. - Combine and Stir-fry
Add the cauliflower rice to the pan, letting it brown slightly. Once done, combine the chicken, onion, and green beans with the rice. Pour in the liquid aminos, stirring until everything is well-mixed. Serve hot or store for later.
Nutrition Facts
- Calories: 220
- Protein: 27g
- Carbs: 8g
- Fat: 5g
Snack: Warm Cinnamon-Apple Bake
Ingredients
- 1 apple
- 2 tsp cinnamon
- Splenda® to taste
Step-by-Step Instructions
- Prepare the Apple
Cut the apple into bite-sized pieces or wedges, based on your preference. - Add Cinnamon and Sweetener
Sprinkle the apple slices with cinnamon and Splenda® for sweetness if desired. - Microwave the Apple
Place the apple slices in a microwave-safe dish and cook on high for 2-3 minutes, or until the apples become soft. Let them cool and enjoy.
Nutrition Facts
- Calories: 80
- Protein: 0g
- Carbs: 22g
- Fat: 0g
Dinner: Garlic Shrimp with Lemon-Roasted Brussels Sprouts
Garlic Shrimp Ingredients
- 3.5 oz shrimp, peeled and deveined
- 3 cloves garlic, minced
- 1 ½ tsp paprika
- 1 Tbsp parsley, freshly chopped
- 1 Tbsp cilantro, freshly chopped
- ½ tsp lemon juice
Lemon-Roasted Brussels Sprouts Ingredients
- 1 ½ cups Brussels sprouts
- ½ tsp crushed red pepper flakes
- 2 Tbsp fresh lemon juice
- 2 cloves garlic, minced
- Salt & pepper (to taste)
Step-by-Step Instructions for Garlic Shrimp
- Cook the Shrimp
Heat a skillet over high heat. Add the shrimp in a single layer and cook until golden (10 seconds to 1 minute per side). Transfer to a plate. - Sauté Garlic
Lower the heat to medium-high, add the minced garlic, and cook until fragrant. Stir in the paprika and return the shrimp to the pan. - Finish the Shrimp
Cook for another minute, then fold in the parsley, cilantro, and lemon juice.Add salt and pepper to taste, then serve.
Step-by-Step Instructions for Brussels Sprouts
- Preheat the Oven
Set the oven to 400°F. Line a baking sheet with parchment paper. - Prepare the Brussels Sprouts
Cut off the ends of the Brussels sprouts and slice them in half. Toss them with red pepper flakes, lemon juice, garlic, salt, and pepper. - Roast
Spread the Brussels sprouts on the baking sheet and roast for 35–40 minutes, shaking the pan every 10 minutes. They should be crispy and golden brown on the outside. Serve warm.
Nutrition Facts (combined)
- Calories: 320
- Protein: 35g
- Carbs: 10g
- Fat: 14g
Special RM3® Recipes from the Free eBook
Red Mountain Weight Loss® has published a free recipe eBook featuring gourmet, RM3®-approved meals that are easy to prepare. Here’s a sneak peek at some of the delicious recipes included in the eBook:
Cold Curried Chicken Salad
This healthy, cold salad combines the rich flavors of curry powder with the protein-packed goodness of chicken breast, offering a refreshing meal option for lunch or dinner.
Chicken Asparagus Bake
A simple yet delicious baked dish featuring lean chicken breast and tender asparagus, perfect for a light, nutritious dinner.
Lobster Salad
Indulge in luxury with this low-calorie lobster salad, paired with fresh vegetables and a light dressing, making it ideal for a special occasion.
Curry Shrimp
A flavorful twist on shrimp, featuring aromatic spices and a light curry sauce that is both tasty and low in calories.
Community Tips and Praise
Many RM3® participants share their experiences and tips, praising the simplicity and flavor of these recipes. Here are some of the most common recommendations from the community:
- Add More Veggies: Several users suggest adding more vegetables, like broccoli or bell peppers, to the stir-fries for extra nutrition.
- Spice It Up: Community members love to play around with different spices like cayenne, cumin, or turmeric to add more depth to the dishes.
- Meal Prep: These recipes are perfect for meal prepping. Prepare meals in bulk and store them for later in airtight containers for quick, easy access.
Comparison of RM3® Recipes vs. Traditional Diet Recipes
| Feature | RM3® Recipes | Traditional Diet Recipes |
| Calorie Control | Low-calorie, high-protein | May vary, not always low-calorie |
| Sugar Content | Uses artificial sweeteners (Splenda®) | Often contains refined sugars |
| Fats | Minimal, uses healthy fats or none | May include more saturated fats |
| Cooking Methods | Focuses on roasting, grilling, and stir-frying | May involve frying or heavy sauces |
FAQ About Red Mountain RM3® Recipes
Can I follow RM3® recipes if I’m not on the RM3® program?
Absolutely! These recipes are healthy, nutritious, and suitable for anyone looking to maintain a balanced diet.
Where can I find the Thick & Creamy Vanilla Shake?
You can purchase the shake at Red Mountain Weight Loss® locations or through their online store.
Are RM3® recipes gluten-free?
Most RM3® recipes are naturally gluten-free, but always double-check the ingredient labels to be sure.
How can I get the free RM3® recipe eBook?
Simply visit the Red Mountain Weight Loss® website to download their free eBook, which includes many more delicious and easy-to-make recipes.
Conclusion
Following the Red Mountain RM3® program doesn’t mean you have to sacrifice flavor or variety. The recipes highlighted in this article, from breakfast shakes to hearty dinners, are designed to be low in calories but high in taste, making it easier to stick to your weight loss plan. Whether you want to try the Garlic Shrimp or a quick Warm Cinnamon-Apple Bake, these dishes will help you reach your health goals while satisfying your taste buds. Don’t forget to download the free Red Mountain Weight Loss® eBook for even more delicious, program-approved meals.
