Just Tell Me What to Eat! (Paperback)


Just Tell Me What to Eat! : The Delicious 6-Week Weight Loss Plan for the Real World takes the guesswork out of eating well. In this simple, medically-based plan, Dr. Harlan cuts through the confusing diet trends and gets straight to the bottom line: your daily prescription for what to eat why – and exactly how you can do it.


Are you frustrated by unrealistic low-carb diets?

Are you concerned about diabetes, high blood pressure, or heart disease?

Do you wish you could just eat the foods you love?

Do you want to lose weight, but don’t know where to begin?

Dr. Timothy Harlan – a physician who is also a chef – has a prescription for you.

  • What to Eat
  • How to Cook It
  • When to Eat It
  • What to Eat at a Restaurant
  • What to Eat If You’re in a Hurry
  • and best of all….
  • Why eating great food is the best health decision you’ll ever make.

Finally, the truth about weight loss: You can drop extra pounds and treat common health problems with easy changes in your diet. Even better, many of the foods you already love are actually good for you!

As a physician and a chef, Dr. Timothy Harlan has counseled thousands of people searching for weight-loss answers. Now, in this simple, medically-based, 6-week plan, Dr. Harlan cuts through all the confusing diet trends and gets straight to the bottom line: your daily prescription for what to eat and why—and exactly how you can do it.

For anyone tired of restricted meals and unappetizing strategies (who really wants to avoid pasta for the rest of their life?), Just Tell Me What to Eat! takes the guesswork out of eating well. It emphasizes delicious, hearty meals, a Mediterranean-style diet, high-quality calories, and home cooking whenever possible. When you follow Dr. Harlan’s basic food rules and balanced recipes, you really can eat:

  • Fettuccine Alfredo with Shrimp and Broccoli
  • Barbecue Chicken Pizza
  • Salmon with Parmesan Crust
  • Roasted Yams with Rosemary
  • Philly Cheese Steak
  • Red Beans and Rice
  • Crab Cakes
  • Oven-Fried Chicken with Roasted Corn on the Cob
  • Strawberry Shortcake
  • Chocolate Cheesecake

Dr. Harlan is well aware that there are times when you simply won’t want to think about cooking, so he accompanies each of his daily recipes with two quick alternatives: a convenience meal and a restaurant meal recommendation. Making healthy choices has never been this easy!

Just Tell Me What to Eat! gives you your food back—real food, familiar food, and food that tastes great—while arming you with the knowledge you need to achieve a slimmer, healthier, and happier lifestyle for good.

Download the shopping lists

Week 1
Week 2

Praise for Just Tell Me What to Eat!

“Just Tell Me What to Eat isn’t just the book my patients have been asking me for, it’s the book I’ve been wanting to find for my patients. I marvel at the simple and tasty approach to meal preparation that Chef Harlan so clearly articulates. And Doctor Harlan lays out the choices for a healthy lifestyle without ever bending the rules of physiology – I’ve never read a book about food choices that was based so firmly on the facts.”

Cam Patterson, MD, MBA, Chief of Cardiology, UNC Chapel Hill School of Medicine and Physician-in-Chief, UNC Center for Heart and Vascular Care

“Apparently my early ‘Galloping Gourmet TV Shows’ had an impact on 8 year old Tim.

I’m glad we have both grown up with the idea that we can delight and do less harm. Good science is always moving us onward. Tim does a masterful job of matching good, up to the moment, science with good old fashioned taste.

It’s a book written for such a time as this.”

Graham Kerr, The Galloping Gourmet

“‘Real food’ is at the center of this book. Dr. Harlan bypasses all the conventional fad diets and related confusing nutritional advice by combining his medical expertise with the mind of a chef. The result is a simple, down-to-earth tool for better health.”

Karl J. Guggenmos, WACS Global Master Chef and Dean of Culinary Education, Johnson & Wales University

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