Recipes

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The fiber in the lettuce and vegetables, and the protein in the meat give a lasting feeling of fullness.

Ingredients:

• 1 pound  lean ground beef or ground turkey.
• Fajita seasoning, low fat & sugar free.
• Vegetable mixture (bell peppers and onion).

Preparation

1. Brown the ground beef or turkey. 
2. Sauté vegetables in a medium-sized pan coated in cooking spray. 
3. Wrap both the meat and vegetables in lettuce leaves.

This is not a cut and dry recipe; there are many variations with which to experiment!

Ingredients

• Chunks of lean chicken or shrimp.
• Onion, tomato chunks, or cherry tomatoes.
• Vegetables of choice.

Preparation

1. Put all on skewers. 
2. Season with herbs and lemon juice prior to grilling. 
3. Grill until cooked thoroughly.

This dish is easy to throw together and is a perfect dinner for the rest of the family who isn’t even on the diet!

Ingredients

• 3 ½ oz 99% fat free chicken trimmed of visible fat.
• 3 ½ oz chopped tomatoes.
• 1 orange, peeled & cut into small pieces.
• Juice from ½ lemon.
• Basil (fresh or dried), as desired.
• Salt and pepper, as needed.

Preparation

1. Put all on skewers. 
2. Season with herbs and lemon juice prior to grilling. 
3. Grill until cooked thoroughly.

This meal is packed with protein, vitamins, and minerals. 

Ingredients

• 3 ½ oz white fish.
• 3 ½ oz broccoli, chopped.
• 1 tomato, peeled & cut into small pieces.
• Basil, thyme, oregano (fresh or dried), as desired.
• Salt and pepper, as desired.
• 2 tablespoons water.

Preparation

1. Put all spices, salt and pepper into the bottom of a medium-sized skillet. 
2. Add fish and drizzle with the lemon. 
3. Add broccoli and tomato with a few tablespoons of water over low-medium heat until fish is cooked through. 
4. Pour juices over fish and serve with lemon wedges.

Craving some apple pie? This is a perfect substitute!

Ingredients

• 1 medium apple, cut into wedges.
• Cinnamon, as desired.
• 1 packet no calorie sweetener.

Preparation

1. Dust apples with cinnamon and sweetener and combine in microwave bowl. 
2. Heat in the microwave for 2 minutes, or until apples are warm.

Ingredients

• 2 C. chopped green cabbage.
• 1 medium onion.
• 2 C. cooked chicken, white and dark meat.
• 3 stalks of celery.
• 2 tbs. Montreal Chicken Seasoning.
• 1/2 C. shredded carrots.
• 2-3 C. of water.
• Salt and pepper, as needed.

Preparation

1. Chop properly the cabbage and place in bottom of 5-6 quart slow cooker. 
2. Slice celery, onion and carrots and place in slow cooker over cabbage.
3.  Top with cooked chicken, sprinkle on seasonings and pour stock and water over that to cover. Do not be afraid to throw a wing or two in the soup, even if there is a bone. The chicken falls right off the bone once the soup is done!
4. Cook for at least 4-5 hours on high, 8 hours on low.

Ingredients

• 1lb 97% lean ground turkey.
• 32oz diced tomato.
• 2 cups of low sodium chicken broth.
• 2 stalks or more celery diced.
• 1tsp chili powder.
• 3oz tomato paste.
• 1tsp Italian seasoning.
• 1Tbsp garlic and onion powder.
• Salt and pepper to taste.

Preparation

1. Preheat the oven into medium heat and brown turkey in chicken broth.
2.  Add all the remaining ingredients.
3. Cook on low heat about 25 minutes.

Ingredients

• 100g Beef or Veal.
• Spicy Parsley Tomato Sauce.
• 2-4 tomatoes depending on size, cut in quarters.
• 1 1/2 cups fresh flat-leaf parsley.
• 2 garlic cloves
• 1/2 teaspoons red pepper flakes
• 3/4 teaspoon kosher salt
• 3/4 teaspoon freshly ground black pepper
• Herbs De Provence.
• 2 tablespoons red wine vinegar.
• Broth.

Preparation

1. Preheat the oven to 375 degrees F. 
2. Season the beef with salt and pepper.
3.  Season the tomatoes with salt, pepper, and herbs de Provence. 
4. Place a medium, heavy roasting pan or Dutch oven over high heat. 
5. Heat the broth. 
6. Sear the beef over high heat on all sides.
7.  Turn off heat. 
8. Remove beef. 
9. Place the seasoned tomatoes into pan and place the pan in the oven. 
10. Roast about 30 to 40 minutes. 
11. During last 5 minutes, put beef into pan with the tomatoes. 
12. Take the pan out of the oven, tent loosely with foil or cover, and let rest for 10 to 15 minutes.
13. To make the sauce, place the parsley and garlic in a food processor and pulse until the parsley is finely chopped. 
14. Add the red pepper flakes, salt, red wine vinegar and the roasted tomatoes from the beef pan and process until pureed. 
15. Add the broth in a steady stream with the machine running until saucy.
16. Drizzle a little sauce over the meat. 
17. Serve the remaining sauce in a small bowl alongside.

Ingredients

• 2 Tbsp broth.
• 1 garlic clove, minced.
• 1/2 grissini, crumbled.
• 3 Tbsp chopped parsley.
• 100g shrimp, peeled and deveined.
• 1/2 lemon.
• Salt and pepper, as needed. 

Preparation

1. Preheat oven to 450 degrees.
2.  In medium bowl combine broth, garlic, grissini and parsley.
3.  Lay shrimp down on a baking dish. 
4. Top with grissini mixture.
5.  Season with salt and pepper.
6.  Bake uncovered for 10 minutes. 
7. Remove and squeeze lemon juice over shrimp before serving.

Ingredients

• 100 grams raw shrimp (approximately 10-12 medium shrimp steamed).
• Cocktail sauce.
• 3 ounces tomato paste.
• 2 tablespoons lemon juice.
• 1 tablespoon apple cider vinegar.
• 1 teaspoon hot sauce.
• 1/8 teaspoon of horseradish or to taste.
• Dash of mustard powder.
• Stevia to taste.
• Salt and pepper to taste.
• Water as needed for desired consistency.

Preparation

1. Mix tomato paste, vinegar, horseradish, lemon juice, and spices together and allow spices to marinate and dipping sauce to chill. 
2. Add additional water as needed to create desired consistency. 
3. Steam the shrimp until pink and well cooked.
4.  Chill shrimp for 30 minutes in the refrigerator and serve with cocktail dipping sauce.

Makes 1 serving (1 protein, 1 vegetable) Chilled

Ingredients

• 100 grams lean ground beef (less than 7% fat).
• 1 cup chopped tomatoes.
• ½ cup water.
• 1 tablespoon minced onion.
• 2 cloves garlic crushed and minced.
• Pinch of garlic powder.
• Pinch of onion powder.
• ¼ teaspoon chili powder.
• Pinch of oregano.
• Cayenne pepper to taste.
• (Optional) Salt and pepper to taste.

Preparation

1. Brown ground beef in small frying pan, add onions and garlic. 
2. Stir in tomatoes and water. 
3. Add spices and simmer slowly until liquid is reduced.
4. The longer it cooks the more tender and flavorful. 
5. Add a little water as needed to prevent burning. 
6. Serve with chopped green onion or tomato garnish and salt and pepper to taste.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Top with cheddar cheese and a dollop of sour cream.

Enjoy with shrimper chicken!

Ingredients

• 100 grams shrimp or 1 chicken sausage.
• 2 cups vegetable broth (or substitute 1 cup water for 1 cup broth).
• 2 tomatos.
• 3 tablespoons tomato paste.
• 2 tablespoons green or white onion.
• 2 cloves of garlic crushed and minced.
• 3 tablespoons apple cider vinegar.
• Dash of Worcestershire sauce.
• Cayenne pepper to taste.
• Salt and pepper to taste.
• Liquid smoke hickory smoke flavoring to taste.

Preparation

1. Fry up shrimp or chicken sausage in a saucepan with onions. 
2. Add tomato paste, tomatoes, and broth. 
3. Mix well. 
4. Add the spices and vinegar. 
5. Simmer for 20-30 minutes.
6.  Serve hot and garnish with fresh parsley.

Makes 1 serving (1 protein, 1 vegetable)