Foods to Choose

The right foods make all the difference to successful weight management. Making careful choices and including substitutes for certain foods can help.

  • Shirataki is a wonderful way to have a satisfying pasta meal with very few calories and almost no carbs! One eight ounce package (2 official servings) of "House" brand Tofu Shirataki contains just 40 total calories and 2 net grams of carbs. Try it in soups, salads or with sauces. Learn more...
  • Salads are a wonderful way to eat healthier. Including lots of vitamin-rich vegetables in your diet also adds healthy fiber to help you feel full and support healthy digestion. To mix it up a little, try adding plain tuna fish, a small amount of toasted walnuts, a portion of chicken, or sunflower seeds to your salad. It's easy to make a big bowl on Sunday and bring it to work for lunch during the week. Each day you can vary the toppings to keep yourself interested.
  • But watch out for dressings - many have high fat content, lots of calories, or just high carbohydrates. You can make an easy basic salad dressing yourself with lemon juice, extra virgin olive oil, and a touch of stevia. Then try variations like mustard or herbs for added flavor. Try our recipe below.
  • Since the Ray and Terry Program limits consumption of both carbohydrates and fats, healthy proteins constitute a significant majority of your daily calories. We recommend healthy non-animal-based foods such as soy products as well as smaller fish, low-fat or non-fat dairy products and egg whites. Most salmon available for sale is farm-raised and higher in mercury and other contaminants than wild salmon.Vital Choice Fine Seafood is an excellent resource for several varieties of frozen wild salmon, halibut as well as organic berries.
  • If you are short on time, but committed to eating right, a meal preparation service can help. California residents might be interested in Nutrifit, a service specializing in the daily delivery of personalized healthy meals and nutritional platforms such as the Mediterranean diet.
  • Poultry should be skinless and organically raised if possible. An excellent internet source for organic poultry is
  • Freshly squeezed vegetable juice is a very healthy drink. Putting vegetables in a blender is even better as you retain the fiber and other ingredients lost in a juicer. A selection of juicers is available at, try the "Juice Man."
  • Reducing carbohydrates is the most effective way to achieve one's optimal weight. Ray & Terry's healthy Supreme Nutritional Supplement Shakes are low in calories and very low in carbohydrates, but taste great and satisfy at the same time. Try replacing one meal a day with your favorite flavor and experience "Caloric Restriction Without the Restriction!" Request a sample of our shake mix today. We also offer several recipes using the shake powders to mix it up a little.


Sample Meal

This healthy dinner is just one meal from the sample menu in TRANSCEND™.

  • Vegetaki Soup-Featuring shirataki noodles
  • Steamed Snapper with Orange Sauce-Include fish in your regular diet
  • Quinoa Sautee-Try this ancient whole grain, containing all 8 essential amino acids
  • Cool Melon Salad-Fruit makes a sensible occasional dessert


Sample Recipes

Here are just a few of the recipes featured in TRANSCEND™ to help make meal planning easier and better for your health now and forever.  


Sin-Free Stevia Salad Dressing

1 cup red wine vinegar
3/4 cup extra virgin olive oil
1 packet (.0175 oz, 500 mg) NuNaturals stevia with maltodextrin
2 tablespoons fresh lemon juice
Herbs as desired

Combine vinegar, oil, stevia, lemon juice and herbs in a large bowl. Whisk to combine. Add herbs like oregano (high in antiox) to enhance flavor.

16 Servings
Nutrition Information per serving:

Calories: 93

Fat: 10g (96% calories from fat)

Protein: 0g (0% calories from protein)

Carbohydrates (net): 1g (3% calories from carbohydrates)


Quick Vegataki Soup

1 package (8 ounces) Shirataki spaghetti-style noodles, coarsely chopped
2 teaspoons extra virgin olive oil
4 ribs celery, finely chopped
1 medium cippolini onion, finely chopped
1 bunch kale, stems removed and leaves coarsely chopped
1 can (28 ounces) diced tomatoes
6 cups reduced sodium vegetable stock
1/2 teaspoon garlic powder
basil & oregano
salt & pepper

Rinse noodles for 5 to 10 minutes in cold running water and drain thoroughly. Heat olive oil in a large pot over medium-high heat. Cook the celery and onion 3-4 minutes until vegetables begin to soften. Add tomatoes and kale and bring to a low boil. Stir in broth and garlic powder and reduce heat to medium. Cook for 20 minutes, stirring occasionally, until kale is tender. Add noodles and heat for another 5 minutes until warmed through. Season to taste with basil, oregano, salt and pepper

8 Servings
Nutrition Information per serving:

Calories: 77

Fat: 2g (20% calories from fat)

Protein: 4g (18% calories from protein)

Carbohydrates (net): 11g (63% calories from carbohydrates)


Pina Colada Shake

1 packet (2 scoops) Ray & Terry'sTM Supreme Vanilla Nutritional Shake Mix
1 inch of banana (or try 1oz coconut juice in place of banana)
1/2 cup fresh pineapple chunks
1 cup water

Directions: In blender, combine water, pineapple and banana (or coconut juice) and blend. During mixing, add two scoops of vanilla Shake Mix.

All ingredients must be fresh. If using coconut juice, draining it directly from the coconut will yield best results.

1 Serving
Nutrition Information per serving:

Calories: 184

Fat: 3g (15% calories from fat)

Protein: 23g (49% calories from protein)

Carbohydrates (net): 15g (36% calories from carbohydrates)

See Chapter 11 of TRANSCEND™ for more of our tasty and easy recipes and menus.