Cooper Wellness & Disease Prevention Center

3604 N. McColl Rd. 

McAllen, Texas 78501


        (956) 627-3106





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Medical Provider Personalized Treatment

Sit down with an actual Medical Provider who understands your conditions and knows when to prescribe natural or conventional medicine.

Learn Healthy Cooking

Replace meat, dairy, and sugar in your diet through a variety of delicious and easy recipes. Make better eating choices armed with nutritional knowledge.

Prescribed Natural Remedies

Herbal teas, supplements, hydrotherapy, exercise therapy, charcoal, counseling, poultices, and diet plans are prescribed at you.

Learn Lifestyle Medicine

Understand the cause of your diseases and learn natural remedies and habits to reverse their progression

Prescribed Hot & Cold Therapy

Boost your immune system by increasing circulation and white blood cells.

Discover Simple Exercises

Spend time in nature as you learn the simplest exercise: walking.  

Accommodations Included

Let your body heal as you sleep soundly in a hotel-quality bed.  

Nutrition for Physical Health

Enjoy meals that aren't just delicious, but also low-fat, high-fiber and packed with whole grains, legumes, and nuts.

Cooper Wellness Center © 2018.

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10 Creative Meal Prep Hacks to Lower Fat


Creating a personalized diet plant, even my Incredibly Delicious Vegan Recipes and Meal Plans, is commendable but it’s still just a start without application. It’s time to put that plan into action. Your plan should be both healthy and exciting. One of the best keys to sustainable success is learning how to cook tasty, low-fat meals.


You’re always in control so keep in mind that just about any meal can be adapted to support weight loss and maintenance. If you learn how to do this, you can keep enjoying the foods you love and make progress on your weight loss journey at the same time.


Here are 10 Creative Meal Prep Hacks to Lower Fat


  1. Get creative with herbs. Herbs add bursts of flavor to any dish without the added fat or calories.

  2. Replace some of the fat in your favorite slow cooker recipe with fresh herbs. The slow cooking method develops the herb flavors, creating a delicious fusion and you won’t miss the fat.

  3. Make your own salad dressing using quality ingredients like extra virgin olive oil, lemon juice, and fresh herbs. The key to dressing your salad is to drizzle, not drench.

  4. The high heat used in stir-frying allows you to cook food quickly with a minimal amount of oil. Try stir-frying veggies with cooked quinoa for a quick and balanced low-calorie meal.

  5. Minimize fat and boost protein by using Greek yogurt as an alternative to sour cream. Look into ones by So Delicious, Daiya, Amande, Yoconut, and Nancy’s.

  6. Replace ground beef and pork with vegetarian alternatives. You can get these on at Sprouts, Whole Foods, Trader Joes, or any number of health food store in your City. (Try too) These leaner options will lower the fat in your protein-rich meals.

  7. Make soups a part of your meal plan. Soup recipes tend to be light in fat and heavy in vegetables.

  8. Using a liquid such as low-sodium vegetable broth or Bragg’s Liquid Aminos to sauté foods helps to cut extra fat and calories. It also adds a delicious savory flavor.

  9. Replace your regular cheeses with low-fat varieties like Go Veggie Sliced Cheese and other vegetarian or vegan alternatives.

  10. Take your time! This may sound simplistic but it’s not. Take your time to eat and enjoy your meals. If you took time to prepare it, why not take time to enjoy it too?


Take Action!

Start by choosing a few tips that you can start using now. These 10 Creative Meal Prep Hacks to Lower Fat will help you reduce the fat in your meals while keeping them flavorful.


This is the time to experiment with your favorite dishes and even new ones. By incorporating these tips, you’ll be able to stick to your diet without feeling like you’re missing out on anything. As your creativity flows and you enjoy your new way of eating, you are setting yourself up for long-term success.

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