The Dude Diet: Milestones & Maintenance

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Today is a big day for The Dude Diet. The past few weeks have been a strugglefest for Logan, who has been determined to win a bet to lose 6% of his body weight this month, and for me, who was tasked with making that pipedream a reality. It wasn’t easy, but our hard work has finally paid off…

“I don’t want anybody to think I believe this statement.”
“Don’t worry, they won’t.”

I am very proud to report that the dude weighed in at a lean 189 pounds this morning. This is down from a “hefty” 205 pounds on February 1.  To be fair, Logan’s starting weight was recorded the day after his return from Hippie Fest 2013, so there was undoubtedly a significant amount of all-inclusive bloat involved. (I say this to prevent future angry comments from dudes who expect to lose 16 pounds a month on The Dude Diet. Get real.) Regardless, Logan has lost approximately 7% of his body weight, and I couldn’t be more thrilled. This is a major Dude Diet milestone, and more importantly, I am clearly a miracle-worker.

Unfortunately, I was only able to bask in the glory of this victory for about half a second. As I feared, hubris set in immediately after Logan stepped off the scale. He started ranting about how he “dominated this diet,” how “fuckin’ svelte” he is, and asking whether I could “see the outline of his six-pack.” (For the record, I could not.) At least I was spared Logan’s standard air-humping victory dance, which would have been incredibly disturbing considering the nude nature of the weigh-in.

As I watched Logan admire his “girlish figure” in the mirror, I could see the wheels of his nutritionally-challenged brain turning. Even though he said nothing, I knew he was contemplating all of the ridiculous things that he’s going to eat now that he has reached his goal weight. My suspicions were confirmed when he turned down the yogurt I innocently tried to hand him on the way out the door. “Don’t you want breakfast?” I asked. “No, thanks. I’m just going to grab something on the way to school. Love you!” Translation: “I’m going around the corner to get the biggest bacon egg and cheese you’ve ever seen in your life. I might even get two because I am the skinniest dude alive. PEACE OUT!”

Like many dudes, Logan does not understand that weight loss and general health require constant maintenance. This “confusion” became obvious earlier this week when he informed me of his batshit crazy eating plans for the weekend. They involve barbecue, Mexican food, pizza, and a lot of other fat-kid foods that I don’t even want to write down. Apparently, Logan is going to eat non-stop for the next three days because he’s been “starving for a month.” Adding insult to injury, I’m going out of town this weekend, so Logan will be doing all of this without supervision or accountability. I can’t help but picture him at Hill Country, drunk, elbows deep in mac and cheese, and covered in barbecue sauce, wearing a “My Girlfriend is Out of Town” tank top to stay cool when he gets the meat sweats. FML.

Dudes, I would like to remind you that The Dude Diet is a lifestyle, not a month-long emergency weight-loss program. You can “crush dank shit” as long as you do so in moderation. As I explained to Logan, having a bacon cheeseburger from time to time is fine, but reverting to a diet of barbecue and pizza after you meet your goal weight is not. As much as I hated to rain on Logan’s deep-fried parade this morning, I felt the need to warn him that if he goes through with his weekend plans, he will be back at a deuce by Monday. Needless to say, he was not pleased, and he argued that he “deserves to celebrate” his wonderland body. Of course he does, but this celebration should probably be in the form of one crazy meal, not a 72-hour freak-fest of food. Duh.

Maintenance is tough, and the truth is, sometimes a dude needs to indulge. I know that no matter what I do or say, Logan is going to get after it this weekend. So, I decided to be strategic and come up with something that looked and tasted “dirty,” but was healthy enough to keep him from going straight off the deep end. I’m banking on Dude Diet Chicken Enchiladas to do the trick:


As Logan would say, these enchiladas are “chronic.” I mean, look at them. Soft tortillas stuffed with hearty filling, drenched in spicy enchilada sauce, and topped with melted cheese…What’s not to love? The best part is that Dude Diet Chicken Enchiladas won’t pack on the lbs like your average greasy Mexican feast. (They also won’t result in the “stomach issues” dudes tend to have after a Mexican food extravaganza.)

I know many of you are probably scratching your heads and wondering how these indulgent enchiladas could possibly be Dude Diet approved, so I’ll break it down for you. First, let’s take a closer look at the filling:


Instead of fatty ground meat, these enchiladas are stuffed with a healthy mix of shredded chicken breast, black beans, corn, onions, bell peppers, and spinach.  Lean protein and vegetables are a beach body’s best friend, especially when they’re wrapped in my favorite low-carb vegetable tortillas. Unlike traditional enchilada sauces, this incredibly flavorful tomato-based version contains no oil and is virtually fat free. Obviously, enchiladas wouldn’t be the same without a layer of melted cheese, and you can enjoy this one guilt-free because each serving has less than a quarter cup of reduced-fat cheddar. Top them with a little heart-healthy avocado or a dollop of fat-free sour cream and scallions and celebrate without worrying about your waistline.

Despite the seemingly long list of ingredients, Dude Diet Chicken Enchiladas are actually a breeze to put together, and they’re great to prepare in advance. Just cover them tightly and put them in the fridge, then pop them in the oven for 25 minutes when you’re ready to eat. The recipe is easily doubled or tripled for a larger party, and the way that a tray of these enchiladas looks coming out of the oven is swoon-worthy to say the least. I’ve really outdone myself this time. Party on, dudes.

Dude Diet Chicken Enchiladas: (Serves 3-4)

*I know this looks like a scarily long list of ingredients. Man up, it’s really not that crazy.
For the sauce:
1 (15 oz.) can tomato sauce
1½ cups low-sodium chicken stock
½ tsp cumin
1 tbsp Mexican chili powder
¼ tsp garlic powder
1 tbsp Cholula (or hot sauce of your choice)
Salt to taste
For the filling:
3 boneless skinless chicken breast halves (about 12 oz
1½ cups low-sodium chicken stock
1½ tbsp olive oil
½ red bell pepper, finely diced
½ yellow onion, finely diced
1 clove garlic, minced
2 cups baby spinach
1 chipotle in adobo, finely chopped
¾ cup canned black beans, drained and rinsed
¾ cup canned sweet corn, drained
6 low-carb tortillas (I love Tumaro’s Garden VegetableTortillas)
¾ cup reduced fat mild cheddar cheese
For garnish (optional):
Fat-free sour cream
Scallions, finely sliced
Cilantro, chopped


Preparing your enchiladas:

-Place your chicken breast halves in a small pot and cover them with 1 ½ cups chicken stock. Bring the stock to a simmer and cook for 20 minutes. Remove the chicken breasts from the stock and shred the chicken using two forks or your hands. Set aside.


-While your chicken is cooking, get going on your enchilada sauce. Combine the tomato sauce, chicken stock, cumin, Mexican chili powder, garlic powder, and Cholula in a medium pot. Bring to a boil, then lower to a simmer. Simmer for 10 minutes to allow the flavors to combine. Salt to taste. Set your sauce aside until ready to use.


-Add the onions, red bell pepper, and minced garlic to a large pan with 1½ tbsp olive oil. Saute for 3 minutes until the vegetables are just tender. Add the baby spinach and sauté until wilted (about a minute and a half). Add the chopped chipotle pepper, black beans, corn, and shredded chicken, along with 1 cup of your enchilada sauce. Cook for another 2 minutes and remove from the heat.


-Pour ½ cup of your enchilada sauce into a 9 x 9 inch baking dish.


-Now it’s time to fill your tortillas. Place about ½ cup of filling into the center of each tortilla.


-Roll up the tortillas and place them seam side down into the baking dish. (Obviously, you are going to want to line them up your enchiladas side-by-side.)


-Pour the remaining enchilada sauce over the stuffed tortillas.


-Sprinkle the cheese in an even layer over the top of your enchiladas.


-Cover loosely with aluminum foil and bake for 20-25 minutes at 400 degrees until the cheese is melted and the sauce is bubbling.


-Serve hot topped with sour cream, avocado, scallions, and cilantro to taste. Dig in shamelessly. Congratulations on not fucking up your diet, dudes!


*Since these tortillas are pretty big, sometimes I like to cut them in half and serve them in square pieces like so…


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  1. Carolyn Boggs on October 25, 2016 at 12:59 pm

    Made this for lunch today, so good I returned for seconds. Family thanks you for your web-site and recipes! We will continue to cook your recipes as they are delish!!!

  2. Birgit Trainor on May 6, 2014 at 4:10 am

    Made this for the second time now for, this time for Cinco de Mayo. So incredibly delicious, as are all your recipes I have tried so far. My husband and I have become huge fans!

    • Serena_Wolf on May 6, 2014 at 8:48 am

      Thank you, Birgit! Love, love, love to hear this. And these were such a great call for Cinco de Mayo!

  3. Tess Danesi on April 11, 2014 at 7:47 pm

    Making this now! Using arugula because I have it and hoping I don’t mess it up. But than again, melted cheese covers a multitude of sins 🙂

  4. weight loss tips on August 1, 2013 at 3:51 am

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    • Serena Wolf on August 1, 2013 at 10:22 am

      Thanks so much for read, so glad you like it!

  5. Julie Marques on March 14, 2013 at 1:50 pm

    They look and sound amazing! We just got back from Mexico last week and I am so missing the food!!! (and the drinks) Nice lighter version and I will be trying soon!

    • Serena Wolf on March 14, 2013 at 1:54 pm

      Coming back from vacation is my least favorite activity. Hopefully, these help ease the transition!!

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