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simple meal plan to lose weight

Looking for Simple Meal Plan to Lose Weight?


Alright, well it’s safe to say that you won’t find any of these recipes on any diet or weight loss program you’ve ever tried before.

Life is short! and I believe that just because you’re trying to lose weight, that doesn’t mean you shouldn’t be able have a little fun.

But what if I told you that you can “have your cake and eat it too”? What if there was a little secret that actually allows you to eat naughty-food and not gain a single ounce of fat, or undo all of the hard work that you have put in along the way....

Well there is, BUT you have to make me (and yourself) a little promise, OK?

I’ll give you these undercover “cheat-secrets” but you have to promise that you don’t take advantage of it. This little trick that I use with my in-studio clients only works if you use it sparingly and with precision. Use it too much and your body will get “wise” to what you’re doing and it will lose its magic.

Deal? 
Alright let’ s get into it!

How to“Use”the Simple Meal Plan to Lose Weight?


STEP 1

PLAN THECHEAT DAY

Before using any of these recipes I want you to wait at least 10 days. This way you will have about a week and a half of resetting your hormones and upping your ability to manage carbs and sugars more efficiently.

Also, your 4th weight management hormone “leptin” will be asking for a high-caloric dose to speed up your metabolism and fat burning capabilities. This is key in plateau prevention and energy balance.

STEP 2

PREP YOURMETABOLISM

On the day that you plan to indulge in any of these recipes or have any sort of cheat, you must create an environment that is ready for the extra calories plus the potential excess carbs and sugar. There’s no specific rule here for exactly what to do with this step, but the bottom line is: Just keep it light leading up to the cheat. Maybe opt for one of the smoothies for breakfast and have a salad-based meal for lunch and then “go nuts” for dinner (vice versa if you’re having a breakfast cheat).

Depending on what Phase you are in (Launch or Ignite), you have either one or two meals with “power-carbs” in them; a good idea here would be to sub in some extra veggies (angel carbs) for the starchier, Power Carbs. This will help with “making  room” for the extra cheat meal carbs plus the extra fiber will prime an insulinsensitive environment.

If the cheat meal pops up unexpectedly or you fall-off-track one day, just use this idea on the day that follows the cheat. This will help your body counteract all of the sugars and extra calories ingested on the previous day.

STEP 3

THE PRE(OR POST)CHEAT DRINK

This is a little drink that I use sparingly when I know I’m going out for a big meal or a couple drinks. It works unbelievably well and actually programs your metabolism to use any of the “less than healthy” calories for good instead of evil. I’ll warn you, I do get some complaints that this little concoction doesn’t taste too great, but the meal that follows tastes even better knowing that all those calories are going to work for you, instead of landing on your tummy.

Here are the ingredients and of course, the corresponding reasons as to why they’re in there.


  • ¼ TSP Cinnamon Create an insulin sensitive environment.
  • ¼ TSP Ginger  Aids in digestion and help “eliminate” any of the leftover nasties the next day.
  • 2 TSP Lemon Juice  Provides an anti-inflammatory response  and prevents a slowdown in your fat loss hormones
  • 2 TSP Apple Cider Vinegar  Triggers immediate use of stored fat for energy
  • 1 OR MORE cups of water I personally use even less than this  just to get it over and done with in a gulp or two :)

STEP 4

EXERCISE

Although this step is optional, I always recommend burning off a couple extra calories on the day of, or day after the cheat. This is kind of a no-brainer but trust me, every bite of that cheat meal will taste better knowing that you “made-room” for the extra calories.

Either perform one of the “Movement-Sequencing” workouts from Accelerator, go for a brisk walk, bum around in the garden for an hour – Whatever, just do whatever you need to do to burn a couple extra cals before you dig in. Finally, the closer you get this activity in prior to the meal, the more likely the cheat meal calories will be soaked up by your muscles to use as energy the next day.

It may seem like a lot, but as I’ve mentioned a few times throughout, that meal is so much more satisfying and guilt-free knowing that every calorie of that cheat is being put to good use. And to be honest, using each and every one of these steps each time you cheat is going beyond the call of duty, but I like to make sure you’re always covered and have each and every tool you need at all times.

And that’s it. Alright, eat up!

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1. Barbacoa Burritos


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INGREDIENTS

  • 1 dried guajillo pepper
  • ½ teaspoon whole cumin seeds
  • ¼ teaspoon whole cloves
  • 1 pinch “allspice”
  • 1½ tablespoons dried Mexican oregano
  • 1 sprig fresh thyme
  • 1 clove garlic,
  • ¼ cup chopped onion
  • 2 tablespoons apple cider vinegar
  • 6 to 8 ounces beef (sirloin or roast cuts are best)
  • Salt and pepper
  • 1 flour tortilla (gluten free if you want to keep it classy)
  • Beans, rice, or vegetables of your choice
  • Salsa, for serving

INSTRUCTIONS

  1. Put the guajillo pepper in a bowl and pour hot water over it to cover. Set aside for 20 minutes.
  2. Grind the cumin seeds, cloves, and allspice in a spice grinder. Drain the guajillo pepper, remove the stem and any seeds, and transfer to a blender along with the ground spices. Add the oregano, thyme, garlic, onion, and vinegar with a little water and puree to a paste.
  3. Strain the mixture through a fine-mesh strainer. 
  4. Season the beef with salt and pepper. Rub all over with the spice paste and marinate for 4 hours, covered, in the refrigerator.
  5. Preheat the oven to 325°F.
  6. In a small roasting pan add the meat. Cover the pan tightly with foil and roast until the meat is fork tender, at least 1 hour, depending on the thickness. Shred the meat with a fork or pull apart with your hands.
  7. Heat the flour tortilla and layer with the shredded meat and beans, rice, or vegetables of your choice. Roll up into a burrito and serve with salsa on the side.

NOTES

Don’t forget to pin and save for later! 🙂

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2. KFC™ Coleslaw


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INGREDIENTS

  • 8 cups finely chopped cabbage (about 1 head)
  • ¼ cup shredded carrot (1 medium carrot)
  • 2 tablespoons minced onion
  • 1/3 cup granulated sugar
  • ½ teaspoon salt
  • ⅛ teaspoon pepper
  • ¼ cup milk
  • ½ cup mayonnaise
  • ¼ cup buttermilk
  • 1½ tablespoons white vinegar
  • 2 ½ tablespoons lemon juice

INSTRUCTIONS

  1. Be sure cabbage and carrots are chopped up into very fine pieces (about the size of rice).
  2. Combine the sugar, salt, pepper, milk, mayonnaise, buttermilk, vinegar, and lemon juice in a large bowl and beat until smooth. 3. Add the cabbage, carrots, and onion, and mix well.
  3. Cover and refrigerate for at least 2 hours before serving. Serves 10-12.

NOTES

Also try this 16 Delicious Fat-Burning Healthy Desserts Recipes

Don’t forget to pin and save for later! 🙂

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3. Caesar Salad Dressing


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INGREDIENTS

  • 1 cup mayonnaise
  • ¼ cup egg substitute
  • ¼ cup grated parmesan cheese
  • 2 tablespoons water
  • 2 tablespoons olive oil
  • ½ tablespoons lemon juice
  • 1 tablespoon anchovy paste
  • 2 cloves garlic, pressed
  • 2 teaspoons sugar
  • ½ teaspoon coarse ground pepper
  • ¼ teaspoon salt
  • ¼ teaspoon dried parsley flakes, crushed fine

INSTRUCTIONS

  1. Combine all ingredients in a medium bowl.
  2. Use an electric mixer to beat ingredients for about 1 minute. Alternatively, you may use a blender too.
  3. Cover bowl and chill for several hours so that flavors can develop.

NOTES

Don’t forget to pin and save for later! 🙂

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4. Blackened Chicken Pasta


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INGREDIENTS

Cajun Blackening Spice
  • ¼ cup paprika
  • 3 tablespoons garlic powder
  • 2 tablespoons celery salt
  • 1 tablespoon onion powder
  • 1 tablespoon ground cumin
  • 1 teaspoon cayenne pepper
  • 1 teaspoon dried thyme
  • 1 teaspoon chili powder
Chicken and Pasta Sauce
  • 1 tablespoon olive oil
  • 6 ounces boneless, skinless chicken breast, cut into bite-size pieces
  • 1 cup sliced mushrooms
  • 2 teaspoons Paul Prudhomme’s Poultry Magic
  • 1 teaspoon minced garlic
  • 1/3 cup diced Roma tomatoes, plus extra for garnish
  • ¼ cup Alfredo sauce, homemade or store-bought
  • 1 ½ cups heavy cream
  • 1 ½ tablespoons grated Asiago cheese
For Serving
  • 8 ounces linguine, cooked according to the package directions
  • 1 teaspoon chopped fresh parsley

INSTRUCTIONS

  1. Do ahead: Make the Cajun blackening spice by combining all the ingredients; store in a tightly covered container until ready to use. (This mix makes more than necessary for this recipe, so feel free to add some Louisiana heat to other dishes.)
  2. Heat the oil in a skillet and sauté the chicken and mushrooms. Sprinkle with the Poultry Magic and cook the chicken all the way through. Add the garlic and diced tomatoes and sauté for another minute.
  3. Lower the heat and add 2 teaspoons of the Cajun blackening spice, the Alfredo sauce, and the heavy cream. Stir well to combine the ingredients, then take the pan off the heat and add the Asiago cheese.
  4. Portion the cooked linguine onto 2 warmed serving plates by using tongs and swirling and mounding the pasta onto each plate. Top with the chicken and sauce. Garnish with diced tomato and sprinkle with the chopped parsley.

NOTES

Don’t forget to pin and save for later! 🙂

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5. Spicy Chicken Fillet Sandwich


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INGREDIENTS

  • 6-8 cups vegetable oil
  • 1/3 cup Frank's Original Red-Hot Pepper Sauce
  • ⅔ cup water
  • 1 cup all-purpose flour
  • 2 ½ teaspoons salt
  • 4 teaspoons cayenne pepper
  • 1 teaspoon coarse ground black pepper
  • 1 teaspoon onion powder
  • ½ teaspoon paprika
  • ⅛ teaspoon garlic powder
  • 4 chicken breast fillets
  • 4 plain hamburger buns
  • 8 teaspoons mayonnaise
  • 4 lettuce leaves
  • 4 tomato slices

INSTRUCTIONS

  1. Preheat 6-8 cups of oil in a deep fryer to 350 degrees.
  2. Combine the pepper sauce and water in a small bowl.
  3. Combine the flour, salt, cayenne pepper, black pepper, onion powder, paprika and garlic powder in another shallow bowl.
  4. Pound each of the chicken pieces with a mallet until about 3/8-inch thick. Trim each breast fillet if necessary, to help it fit on the bun.
  5. Working with one fillet at a time, coat each piece with the flour, then dredge it in the diluted pepper sauce.
  6. Coat the chicken once again in the flour mixture and set it aside until the rest of the chicken is breaded.
  7. Fry the chicken fillets for 8-12 minutes or until they are light brown and crispy. Remove the chicken to a rack or to paper towels to drain.
  8. As chicken is frying, prepare each sandwich by grilling the face of the hamburger buns on a hot skillet over medium heat. Spread about 2 teaspoons of mayonnaise on the face of each of the inverted top
  9. buns.
  10. Place a tomato slice onto the mayonnaise, then stack a leaf of lettuce on top of the tomato.
  11. On each of the bottom buns, stack one piece of chicken.
  12. Flip the top half of each sandwich onto the bottom half and serve hot.

NOTES

Don’t forget to pin and save for later! 🙂

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6. Oreo Cookie Shake


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INGREDIENTS

  • 3 cups vanilla ice cream
  • 1 ½ cups milk
  • 8 Oreo cookies
  • Whipped cream, for topping
  • 2 maraschino cherries, for garnish

INSTRUCTIONS

  1. Mix the ice cream and milk in a blender and process until smooth.
  2. Break up the cookies and add to the ice cream while the blender is running on low. Blend until the cookies are pureed—a few chunks are okay.
  3. Pour the mixture into 2 chilled glasses and garnish with whipped cream and a cherry on top.

Don’t forget to pin and save for later! 🙂

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7. Buffalo Blasts


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INGREDIENTS

  • 1 Cup Pulled Chicken Breast
  • 12 Wonton Wrappers
  • ¼ Cup Shredded Cheddar Cheese (Optional)
  • ¼ Cup Crumbly Bleu Cheese (Optional)
  • 1 Egg Beaten
  • ½ Cup Flour
  • 1 Tsp Garlic Powder
  • 1 Tsp Cayenne Pepper
  • 1 Tsp Black Pepper
  • 1 Tsp Salt
  • Oil for frying
Buffalo Wing Sauce
  • ⅔ Cup Franks Red Hot
  • 1 Stick Unsalted Butter
  • 1 Tbsp Worcestershire
  • ¼ Tsp Garlic Powder
  • ¼ Tsp Cayenne Pepper

INSTRUCTIONS

Make Buffalo Wing Sauce:
  1. In a small pot, combine ingredients listed above and heat until butter is melted and ingredients are mixed thoroughly.
Make Pulled Chicken:
  1. This method can be achieved by slow cooking (best method), pressure cooking, stove top simmer or microwave.
  2. Stove top simmer involves a pan with some water on low heat for 1 hour and 30 minutes.
  3. The microwave method involves a microwave save dish (glass dish) and submerged chicken in water. Cook on High for 10-12 minutes depending on the thickness of the chicken.
  4. Once your chicken has been cooked thoroughly, I actually just use my hands to pull the chicken apart, very similar to how you pull string cheese.
  5. Toss the chicken into a bowl and pour approximately ½ Cup of your buffalo wing sauce and mix the chicken into the sauce Season the chicken with salt & pepper.
Bread & Fry:
  1. Fill each wonton with approximately 1 Tbsp of Pulled Chicken or whatever appears to fit nicely Add just a sprinkle of Shredded Cheddar Cheese or Crumbly Bleu... or both! Whatever you prefer. Wet your finger with water and seal up the wonton much like you would an envelope how you have to wet that sticky thing in order for it to seal... Same thing here.
  2. Get a shallow pan with a ½ Cup of Flour, 1 Tsp Garlic
  3. Powder, 1 Tsp Cayenne Pepper, 1 Tsp Black Pepper & 1
  4. Tsp Salt and mix it all up
  5. Beat an egg in a small bowl or shallow pan
  6. Dip the sealed wonton into the egg mixture and then into the flour mixture. Repeat these 12 times
  7. Get a frying pan or deep fryer with oil and set it to 365°F or medium heat. Fry each wonton until golden brown on both sides. This will take approximately 1-2 minutes.
  8. Plate with garnish, celery stalks and a ramequin of bleu cheese dressing and the remaining buffalo wing sauce.
  9. Eat it and take a nap.

NOTES

Don’t forget to pin and save for later! 🙂

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8. Canadian Cheese Soup


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simple meal plan to lose weight

INGREDIENTS

  • 8 tablespoons (1 stick) butter or margarine
  • 1 cup finely diced carrots
  • ½ cup finely diced onion
  • ½ cup finely diced celery
  • 2 to 3 tablespoons all-purpose flour
  • 3 cups half-and-half
  • 3 cups chicken broth
  • 2 pounds Velveeta cheese, cut into cubes
Garnish
  • 1 tablespoon minced fresh parsley
  • Diced tomatoes
  • Diced jalapeño pepper (Optional) Bacon Bits

INSTRUCTIONS

  1. In a large saucepan, heat the butter and sauté the carrots, onion, and celery. Do not brown the vegetables; they should just be soft. Whisk in the flour and stir for a minute or two, then add the half-and-half and simmer over low heat. Don’t let the mixture boil, just let it simmer until it is thickened.
  2. Gradually add the chicken broth, whisking the mixture to combine all the ingredients. The broth should be slightly thickened, like a cream soup. Let it simmer for about 10 minutes so the flour has a chance to cook.
  3. Stir in the cheese, whisking constantly, until it is completely melted. Ladle the soup into warmed bowls, garnish with the parsley and, if you like, tomatoes, bacon bits and/or jalapeño.

NOTES

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9. Bonzai Burger


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simple meal plan to lose weight

INGREDIENTS

  • 1 pound lean ground beef
  • Salt and pepper to taste
  • 1 cup teriyaki sauce, divided
  • 4 slices sharp cheddar cheese
  • 8 pineapple rings
  • 8 tomato slices
  • 1 cup shredded lettuce mayo
  • 4 burger buns with sesame seeds
Teriyaki Sauce
  • ½ cup soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • ¼ cup brown sugar
  • 1 tablespoon honey
  • ¾ teaspoon ground ginger
  • 1 teaspoon minced garlic

INSTRUCTIONS

  1. For the homemade teriyaki sauce (use store bought if you like instead and skip a step) whisk all ingredients together in a small sauce pan. Stir constantly while bringing to a boil. Boil for 1-2 minutes. Reduce heat and transfer to a heat-safe bowl to rest until ready to use. on the grill). Cover the grill until cheese is melty (about 1-2 minutes).
  2. In a medium bowl combine ground beef, salt and pepper to taste, and 1/3 cup teriyaki sauce. Mix well, then form into 4 equal sized patties.
  3. Place pineapple slices and patties on a preheated grill rack. Grill patties over medium heat for 4-6 minutes on each side until cooked through to desired doneness.
  4. When fully cooked, turn off the grill, transfer pineapples to a platter or serving tray, and place a slice of cheddar cheese on top of each burger patty (still on the grill). Cover the grill until cheese is melty (about 1-2 minutes).
  5. Assemble burgers by spreading mayo on the insides of the burger burns. Top bottom half of bun with burger patty, teriyaki sauce, pineapple slices, tomatoes, and shredded lettuce. Serve warm.

NOTES

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10. Georgia Chopped Pork


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INGREDIENTS

  • 4 large lean Pork Chops
  • ¼ cup Peanut Butter
  • ½ can Mushroom Soup
  • ¼ cup Milk
  • 1 teaspoon Worcestershire Sauce
  • 1 teaspoon Salt
  • ⅛ teaspoon Pepper

INSTRUCTIONS

  1. Brown pork chops.
  2. Pour off fat.
  3. Top each chop with a thick slice of onion.
  4. Mix peanut butter, mushroom soup, milk and seasonings.
  5. Pour mixture over chops.
  6. Cover and cook over low heat for 45 minutes.
  7. Chop the pork chops and serve on buns with Famous Dave’s BBQ Sauce.

NOTES

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11. Pad Thai


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INGREDIENTS

Sauce:
  • ½ cup low-fat coconut milk
  • 6 tablespoons creamy peanut butter
  • 4 tablespoons light soy sauce
  • 4 tablespoons fresh squeezed lime juice
  • ½ tablespoon rice wine vinegar
  • 2 tablespoons brown sugar
  • 2 teaspoons grated gingerroot
  • ½ teaspoon red pepper flakes
Chicken Stir Fry:
  • ½ tablespoon canola oil
  • ½ tablespoon dark sesame oil
  • 1-2 teaspoon curry powder (optional)
  • 1 lb. chicken breast or (shrimp), cut up into bite size pieces
  • 6-8 ounces frozen sugar snap peas
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • ¼ cup dry roasted peanuts, chopped (lightly salted) cilantro
  • ½ lb. cooked noodles or ½ lb. cooked pasta

INSTRUCTIONS

  1. Combine all sauce ingredients in a bowl; set aside.
  2. Cook noodles or pasta; drain and set aside.
  3. In a skillet over medium heat, cook chicken (or shrimp) and onions in canola and sesame oil. Halfway through cooking, add garlic to pan. When chicken is done, add sugar peas; stir to heat for 1-2 minutes. 
  4. Add sauce mixture and stir to coat chicken. 
  5. Little by little add cooked noodles or pasta; stir to coat. 
  6. Serve garnished with chopped peanuts and cilantro.

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12. Mama’s Meatloaf


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INGREDIENTS

  • 2 pounds ground beef
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • ½ teaspoon oregano
  • ½ teaspoon thyme
  • ½ teaspoon basil
  • ¼ teaspoon cloves
  • 1 teaspoon black pepper
  • 1/3 cup parmesan
  • ½ cup bread crumbs
  • ½ cup tomato juice
  • 2 eggs
  • ⅔ cup milk
  • 1 medium onion
  • ½ cup of ketchup

INSTRUCTIONS

  1. Preheat oven to 350 degrees. Mince the medium onion very finely. In a large bowl, knead the onion and dry ingredients into the beef. In a separate bowl, whisk together eggs, milk, and tomato juice. Add in the liquid a little bit at a time, mixing the meat with every addition of liquid. If your meat loaf feels too soft, you can always add in more bread crumbs.
  2. Place a sheet of parchment paper on a 9 x 5 pan. Form the meat into a loaf shape on the top of the parchment paper. Spread a layer of ketchup on top of the meatloaf. Bake for 1 hour.

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13. Loaded Potato Skins


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INGREDIENTS

  • 4 Russet Potatoes
  • 1 tbsp Olive Oil
  • Salt and Pepper to taste
  • 1 tbsp melted Butter
  • ¾ cup Shredded Cheddar Cheese
  • ½ cup Chopped Crispy Fried Bacon

INSTRUCTIONS

  1. Preheat oven to 425.
  2. Line a baking sheet with aluminum foil.
  3. Wash, scrub and dry potatoes.
  4. Pierce each multiple time with a fork.
  5. Rub with olive oil and season with salt and pepper.
  6. Bake for 1 hour.
  7. Allow to cool.
  8. Preheat oven to 375.
  9. Cut each potato lengthwise into thirds.
  10. Reserve middle slice of each for something else.
  11. Use a spoon to scoop out white middles of each remaining slice, leaving about ¼ thickness in each.
  12. Brush potato skins with melted butter and bake for 25 minutes until crisp.
  13. Sprinkle with cheese and bacon and return to oven until cheese is melted.
  14. Serve with sour cream and sliced green onions.

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14. Signature Cheesecake


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INGREDIENTS

Crust:

  • ¼ cup finely chopped pecans
  • ¼ cup finely chopped walnuts
  • ¼ cup finely chopped almonds
  • ¾ cup finely chopped vanilla wafers
  • 2 tablespoons melted butter
Filling:

  • 1 ½ lbs. cream cheese
  • 1 1/3 cups sugar
  • 5 large eggs
  • 16 ounces sour cream
  • ¼ cup flour
  • 2 teaspoons vanilla extract
  • 2 teaspoons lemon juice

INSTRUCTIONS

Crust Directions:
  1. Mix all nuts and vanilla wafer crumbs with melted butter and press into a 9-inch buttered springform pan, trying to line the sides as much as possible about 1 ½ up the sides of the pan, set aside.
Cheesecake Directions:
  1. All the filling ingredients should be at room temperature.
  2. Beat the cream cheese until light and fluffy with an electric mixer set on low (keep the setting at low during the entire mixing process).
  3. Add the sugar a little at a time and continue beating until creamy.
  4. Add one egg at a time and beat after each egg.
  5. Add flour, vanilla and lemon juice, mix well.
  6. Add the sour cream and beat well.
  7. Pour cream cheese mixture into the springform pan.
  8. Place on the top rack in the middle of a 325-degree F preheated oven for one hour and 15 minutes.
  9. When time is up turn oven off, prop open oven door and leave in oven for one hour.
  10. Remove from oven and let cool then refrigerate for 24 hours.

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