Phase 1 500 Calorie Diet Recipes

Homeopathic Weight Loss Recipe Book
DiverticulitisInfo.com
Phase 1
500 Calorie Diet Recipes
2
Table of Contents
Loading (phase 1)………………………………………………………………...…………..3
VLCD 500 calorie diet (phase 2)……………………………………………………....4
Notes on the VLCD……………………………………………………………………………5
Notes on the VLCD……………………………………………………………………………6
Recipe Notes…………………..………………………………………………………………..7
Sample Day on the VLCD …………………………..…………………………………….8
Dosing Schedule …………………………………………………………..………………….9
Drinks………………………………………………………………………………………10-14
Salad Dressings………………………………………………………………………….15-16
Salads……………………………………………………………………………………….17-19
Soups……………………………………………………………………………………….20-25
Protein…………………………………………………………………………………..…26-37
Vegetarian Protein………………………………………………………………….…38-41
Desserts……………………………………………………………………………………42-45
3
Loading- Phase 1
DAY 1 & 2 (Loading Days):
You must eat to capacity the most fattening food you can get down. During these 2 days pretend that
ALL foods are good for you! You should eat more fatty foods than usual. This is to ensure all normal and
structural fat is full before starting the Homeopathic Weight Loss Diet and the 500-calorie diet. During
these 2 days you will take your Homeopathic Weight Loss 10-15 drops 3 times daily.
Some recommended high fat foods:
• avocados
• full fat yogurt
• buttermilk
• whole milk
• olive oil
• cream
• coconut oil
• high fat fishes (sardines, tuna, salmon, etc.)
• flax
• egg yolks
• full fat coconut milk
• nuts
• nut butters
• olives
• butter
• ghee
• cheese
4
VLCD (Very Low Calorie Diet)-Phase 2
THE 500 CALORIE DIET (21-40 days):
BREAKFAST: Tea or coffee in any quantity without sugar. Only one tablespoonful of milk is allowed in 24 hours. Stevia or
Xylitol may be used. (Xylitol should be used with caution. It is not in the original protocol, but some use it without any effect on
their weight loss. If you’re experiencing gains/stalls take it out).
LUNCH: Each protein serving is 100 grams (3.5 oz). All meat is to be weighed raw (before cooking). Remove all visible fat before
weighing. No pork of any kind during this time period. No cheese. If you are a vegetarian you can substitute the meat for 500cc (1
pint) of skimmed milk. You can turn the milk into curds (also check the proteins for vegetarian section below). Preferred cooking
methods: broil, steam, braise, roast, stewed or grilled. Remove all visible fat before cooking. Do not use any OIL during this time.
We do know the importance of good oils… this is only temporary.
1. Allowed proteins are (choose one each meal – do not mix):
• Veal
• Lean beef*
• Steak
• Kidneys
• Chicken Breast (this means only the breast, and only from chicken, no other bird. Remove the meat from the
bone before cooking.)
• Fresh White fish (Flounder, Sole, Wild Chilean Sea Bass, Grouper, Halibut, Perch, Cod, Haddock, Tilapia,
and Trout. (NO salmon, tuna, eel, herring, mackerel, dried, or pickled fish)
• Lobster
• Crab
• Shrimp
• Prawns
*Make sure to take note of the calorie content of each 100g serving. Lean ground beef can have around 200
calories per serving while the other protein options have around 110-160 calories. Remember you cannot go
over 500 calories per day.
5
Notes on the VLCD:
Drinks: Tea, coffee, plain water, or mineral water are the only drinks allowed, but they may be taken in any
quantity and at all times as long as you drink at least a minimum of 2 quarts of water. (I recommended ½ your
body weight in ounces. For example, if you weigh 150 lbs. you should drink 75 oz. of water per day.)
Sweeteners: No sugar, Aspartame or other synthetic sweeteners can be used. Only Stevia or Xylitol products
can be used as a sweetener (Xylitol is not in the original protocol, but some use it without any effect on their
weight loss. If you’re experiencing stalls…take it out.) .
Miracle Noodles: Miracle Noodles are a great way to curb hunger. Although they are not on the original
protocol, many find that they are a great help during those times of intense hunger. Made from Glucomannan, a
water-soluble fiber made from the konjac root, Miracle Noodles have zero calories, zero fat, zero sugars, and less
than 1 g of carbs. Even though Miracles Noodles work for many, some may experience stalls or gains. Please
remember that every body is different and if you do experience stalls or gains after eating Miracle Noodles
remove them from your diet. It is best not to have them more than 3 times per week. Miracle Noodles can be
purchased on their website (miraclenoodle.com) or from Amazon.
Importance of the strict diet/weighing meat: No variations or substitutes other than those listed may be
used. All things not listed are forbidden, be assured that nothing permissible has been left out. No fat, oil, butter,
or dressing is allowed. The 100 grams of meat must be scrupulously weighed raw after all visible fat has been
removed. To do this accurately the patient must have a letter-scale, as kitchen scales are not sufficiently accurate
and the butcher should certainly not be relied upon. You will be naturally detoxing so try to eat your fruit and
vegetables (as well as Protein) organic as much as possible! If you come to a point while on the VLCD that you
are not hungry even with the small amount of food allotted (I have seen it on the Homeopathic Weight Loss!)
you can omit first the bread and/or the fruit.
6
Notes on the VLCD:
Spices: The juice of one lemon daily is allowed for all purposes. Salt, pepper, vinegar, mustard powder,
garlic, sweet basil, parsley, thyme, marjoram, etc., may be used for seasoning, but no oil, butter or dressings.
Any spice without sugar is OK. Vinegar is good to have.
Breaking up meals/recording intake: There is no objection to breaking up the two meals or for those
with hypoglycemia; you may find the need to even split your regular meals (protein and vegetables) into more
frequent, smaller meals. For instance having a breadstick and an apple for breakfast or before going to bed,
provided they are deducted from the regular meals. The whole daily ration of two breadsticks or two fruits
may not be eaten at the same time, nor can any item be saved from the previous day and added in on the
following day. In the beginning, patients are advised to check every meal against their diet sheet before
starting to eat and not to rely on their memory. It is also worth pointing out that any attempt to follow this
diet without the Homeopathic Weight Loss drops should not be attempted and is very bad for you!
Portions: It is best to have your portions cooked and bagged for quicker meal assembly, storing extra
proteins in the freezer for faster preparation. PLAN YOUR MEALS IN ADVANCE to facilitate success. Go
shopping in the 1st two days while you are ‘loading’ to stock up so you won’t be tempted! After your 1st week
on the Homeopathic Weight Loss and the 500-calorie diet it will be much easier as you won’t be hungry.
Protein intake on the VLCD: The daily food intake should include 2 servings (200 grams/ 7 oz. total) of
meat or other protein source (not grams of protein itself, but 200 grams by weight of a protein source). If you
are a vegetarian you can substitute the meat for 500 cc of skimmed milk. You can turn the milk into curds.
(see diverticulitisinfo.com for other vegetarian options).
7
Recipe Notes:
Broth: Many of the recipes call for Chicken or Vegetable Broth. Make sure the chicken
broth that you buy does not have any added sugar or other additives besides vegetables,
chicken and/or spices. The broth shouldn’t have more than about 5 calories per cup.
Although some people use broth with success, it is not on the original protocol and
therefore should be used carefully. If you stall or gain after using it, discontinue use. All
recipes calling for broth can also be made with water instead.
Protein Powder: Plain unsweetened whey protein powder without additives or Jay
Robb™ egg white protein powder unsweetened should be used. Some health food stores
have pure whey protein powder in the bulk section. Try to chose a whey or egg protein
powder that is unsweetened or sweetened with stevia only.
Oil Spray: Although you are not supposed to have any kinds of oils during this phase of
the diet, many people have been able to use a very small amount of oil spray (like pam) and
have not been affected. If you do use it and experience a stall or gain, discontinue use.
Xylitol/ Erythritol: These are sweeteners that can be purchased at most health food
stores. Although it is not on the original protocol, many use it with success. Use with
caution as it does have a very small amount of calories. If it causes you to gain stop using it
and only use stevia.
8
Sample Day on VLCD
This is just a suggestion; you can plan your meals and snacks in the order that works best for you. Wake up, take (1st dose) Homeopathic Weight
Loss drops, go to the restroom, weigh & record. 15-30 minutes later have coffee, hot tea or hot water with lemon or herbal tea (add Stevia if
desired). You are allowed 1 Tbsp of 2% milk per day.
Breakfast:
1 Organic Apple (Eat slowly with a knife, piece by piece)
Water
15-30 minutes later: (2nd dose) Homeopathic Weight Loss drops
Mid-Morning Snack:
1 cup of tea (black or herbal or lemon juice with water and Stevia)
1 Melba Toast or Grissini
Water
15-30 minutes later: (3rd dose) Homeopathic Weight Loss drops
Lunch:
3½-4 oz approved Protein
2 cups approved Vegetables
Water
15-30 minutes later: (4th dose) Homeopathic Weight Loss drops
Afternoon Snack:
Tea, Coffee or water with Stevia
1 Melba toast or Grissini (Not the same you ate earlier in the day)
Water
15-30 minutes later: (5th dose) Homeopathic Weight Loss drops
Dinner:
3½-4 oz Protein (not the same you had earlier in the day)
2 cups Vegetables (not the same you had earlier in the day)
Water
15-30 minutes later: (6th & last dose) Homeopathic Weight Loss drops
Evening Snack:
Handful of organic Strawberries (with Stevia if you like)
Water
9
Homeopathic Weight Loss Drops
Dosing schedule:
RECOMMENDED DOSAGE:
Take 10-15 drops, 3-6 times daily (1/3 dropper 3- 6 times daily)
• We have found that in the beginning, many have felt hungry at only 3 doses
daily, but increasing to 6 doses can diminish daily hunger. If after being on the
protocol for a while you are not experiencing any hunger at all, you can go down
to the 3 doses daily.
•Do not eat or drink or have anything in your mouth (toothpaste, drink, gum, etc.)
15 minutes before or after dosing. Water is fine.
10
Drinks
Ginger lemonade
8 oz. of water
Juice of 1 lemon
1 ½ tsp of grated ginger
½ tsp of stevia
Combine ingredients and enjoy!
Fizzy Lemonade
8 oz. of sparkling lemon water
Juice of 1 lemon
½ tsp of stevia
Combine ingredients and enjoy!
11
Drinks
Arnold Palmer
Brew 2 cups fresh (decaf) tea
Juice of 1 lemon
Stevia to taste
Combine ingredients, stir and enjoy!
Strawberry Lemon Icee
12 oz. water
10 medium fresh strawberries, sliced
1 tbsp lemon juice
½ tsp stevia
2 cups crushed ice
Combine ingredients in a blender, blend and enjoy!
12
Drinks
Sparkling Mint Iced Tea
⅓ cup of iced mint tea
⅔ cup of sparkling water
5-7 crushed mint leaves
Combine ingredients and enjoy!
Sparkling Fruit Iced Tea
⅓ cup of iced fruit tea of your choice
⅔ cup of sparkling water
Combine ingredients and enjoy!
13
Drinks
Peppermint Cucumber Drink
1 pitcher of still or sparkling water
3 small Persian cucumbers cut into
small chunks
½ cup rough chopped Peppermint
leaves
Stevia to taste
Combine ingredients, add ice, stir well &
drink!
Cinnamon Iced Coffee
After brewing a pot of coffee save some and put it in the fridge. After cooled,
add a tsp. of Cinnamon and ½ tsp of stevia and some ice cubes to a glass and pour
in the chilled coffee. Add 1 tbsp of milk if you like.
14
Drinks
Coffee Shake
5 ice cubes
1 cup iced coffee
½ apple, diced
1 tsp. Cinnamon
½-1 tsp. stevia
½ cup protein powder OR 1 packet*
Combine Ingredients in a blender and enjoy!
*Plain unsweetened whey protein powder w/o additives or
Jay Robb egg white protein powder unsweetened. Some
health food stores have pure whey protein powder in the
bulk section. Try to choose a whey or egg protein powder
that is unsweetened or sweetened with stevia only.
Cinnamon Coffee Shake
Follow instructions for ‘coffee shake’ and add 1- 1½ tsp. cinnamon.
Mint Coffee Shake
Follow instructions for ‘coffee shake’ and add ½ tsp peppermint extract
Vanilla Coffee Shake
Follow instructions for ‘coffee shake’ and add 1 tsp. pure vanilla extract (be careful of imitation vanilla
flavoring as it can have corn syrup or other sweeteners).
15
Salad Dressing
Dijon Dressing
¾ cup water
¼ cup vinegar
1 tbsp dijon mustard
Salt and pepper to taste
A few drops of Bragg’s liquid aminos
Combine ingredients in a jar and shake!
Vinaigrette
¾ cup water
¾ cup vinegar
Salt and pepper to taste
A few drops of Bragg’s liquid aminos
Combine ingredients in a jar and shake!
16
Salad Dressing
Lime and Basil Dressing
Strawberry Lemon Dressing
6-8 fresh Strawberries
1 tbsp apple cider vinegar
1 tbsp lemon juice
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste
Mix ingredients in a jar and enjoy!
Cilantro Dressing
½ tbsp water
1 tbsp white wine vinegar
1 tbsp lime juice
1 tbsp milk
1 tbsp finely chopped cilantro
Mix ingredients in a jar and enjoy!
½ tbsp water
1 tbsp white wine vinegar
1 tbsp lime juice
1 tbsp milk
1 tbsp finely chopped basil
½ tsp garlic powder
Mix ingredients in a jar and enjoy!
17
Salads
Cucumber Mint Salad
2 cups chopped cucumber
¼ cup chopped mint leaves
2 tbsp red wine vinegar
Salt and pepper to taste
Put ingredients in a bowl and mix. Enjoy!
Salsa Fresca Salad
1- 1 ½ cups chopped tomatoes
½ cup chopped onions (white or green)
¼ cup chopped cilantro
1 tbsp poblano chili
Juice of 1/2 lime
Salt & pepper to taste
Put ingredients in a bowl and mix. Enjoy!
18
Salads
Spinach Salad
Cucumber Salad
2 cups chopped organic cucumbers (I
like the Persian)
2 tbsp apple cider vinegar
1 tsp tajin (mexican spice combo)
Salt & pepper to taste
Mix all ingredients together. Chill and
serve!
1/4 c. balsamic vinegar
1 tbsp dijon mustard
1 tsp orange zest
1 tbsp orange juice (from squeezed
orange)
1/2 tsp freshly grated ginger
Salt and pepper to taste
Pinch red pepper flakes
Combine ingredients in a bowl and
enjoy!
19
Salads
Grilled Romaine Salad- 2 Servings
1 Large head romaine lettuce
Bragg’s amino acids
Chicken or vegetable broth
1 clove garlic minced
Radish Salad
Radishes, sliced (allowed amount)
Juice of ½ Lemon
1 tbsp dehydrated minced onion
1 tbsp parsley (fresh or dried)
Salt & pepper to taste
Combine ingredients in a bowl and enjoy!
Slice romaine in half length wise. Heat large
frying pan (or griddle) to high heat. In a small
bowl mix ½ cup broth, 2 -3 sprays of Bragg’s
Amino Acids and minced garlic. Stir and apply
to flat inside part of romaine. Grill for 3 minutes
or until lightly browned on ‘face’ but still cool to
the touch on back ‘stem’ part. Serve on plate
with vinaigrette or dijon dressing.
20
Soup
Chicken Meatball Soup
100 grams ground chicken breast
1 tsp minced onion
1-2 cloves garlic crushed and minced
1/4 tsp sage
1/4 tsp marjoram
1/4 tsp thyme
1/4 tsp onion powder
1/4 tsp garlic powder
1 serving Melba crumbs (optional)
2 cups chicken broth (or substitute 1 cup water for the
broth)
2 tsp Bragg’s liquid amino acids
1 tbsp apple cider vinegar
2 cups chopped celery (or tomato, asparagus or other)
Mix ground chicken with onion, garlic, sage,
marjoram, thyme, onion and garlic powder with
crushed melba toast and form into balls. Bring broth to
a boil; add spices,
apple cider vinegar, Bragg’s liquid aminos, and chicken
balls. Simmer
for about 30 minutes then add celery (or other
vegetable) for the last 5-7
minutes and serve!
Shrimp Curry Soup
3 cloves garlic minced
2 tbsp onion minced
3 cups water
100g precooked shrimp
1 tbsp curry powder
1 tsp cumin powder
Salt & pepper to taste
Bring 3 cups of water to a boil. Add minced garlic and
onion. Add curry powder and cumin, stir and add shrimp.
When shrimp turns pink add salt and pepper to taste and
serve.
21
Soup
Celery Soup
2 cups chopped celery
2 cups chicken broth (or substitute 1
cup water for 1 cup broth)
¼ tsp thyme
1-2 bay leaves
¼ tsp fresh or dried basil
Salt and pepper to taste
Cook celery until soft or use crock-pot.
Puree in a food processor or blender
with broth and spices. Return to pot
and heat through.
Spinach Soup
2 cups spinach
2 cloves garlic minced
2 tbsp onion minced
1 tsp Italian spices
1 tsp onion powder
3 cups water (or broth)
1 tbsp Bragg’s amino acids
Mix all ingredients together and simmer for 30 minutes.
Pour into blender on high for 1 minute. Reheat and serve.
22
Soup
Meatball Soup (Albondigas)
100 grams lean ground beef
1 tsp minced onion
1-2 cloves garlic crushed and minced
1/4 tsp sage
1/4 tsp marjoram
1/4 tsp thyme
1/4 tsp onion powder
1/4 tsp garlic powder
1 serving Melba crumbs (optional)
2 cups chicken broth (or substitute 1 cup water for the
broth)
2 tsp Bragg’s liquid amino acids
1 tablespoon apple cider vinegar
2 cups chopped celery (or tomato, asparagus or other)
Chicken Veggie Soup
100 g. chicken, diced
1 can chicken broth
1 cup water
2 cups sliced celery with tops
1/2 tsp onion powder
1 tsp Italian seasoning
Combine ingredients in a saucepan and cook for
20 minutes or until chicken is cooked.
Mix ground chicken with onion, garlic, sage, marjoram,
thyme, onion and garlic powder with crushed Melba
toast and form into balls. Bring broth to a boil; add
spices, apple cider vinegar, Bragg’s liquid aminos, and
chicken balls. Simmer and for about 30 minutes then
add celery (or other vegetable) for the last 5-7 minutes
and serve!
23
Soup
Fennel Soup
2 cups fennel chopped
2 cups chicken or vegetable broth (or substitute 1 cup
water for 1 cup broth)
1 tsp onion minced
1 clove garlic minced
¼ tsp allspice
Salt and pepper to taste
Lemon zest
Add chopped fennel, allspice and salt and pepper with
minced onion to broth.
Heat in small saucepan and simmer for 20 minutes.
Broccoli Soup
2 cups water or broth
2 cups chopped broccoli
3 tbsp Bragg’s Amino Acids
2 cloves garlic
2 tbsp onion minced
1 tbsp milk
1 tsp cumin powder
Salt & pepper to taste
Pour water in a medium sized pot on medium heat and add all ingredients except milk. Let simmer for
20-30 minutes or until broccoli is tender. Put in blender and add milk. Blend and enjoy.
24
Soup
Creamy Tomato Basil Soup
1 cup chopped tomatoes
¼ cup water
½ tsp sage
½ tsp oregano
½ tsp thyme
1-2 tsp chopped basil
salt and pepper to taste
1 tsp milk
Put tomatoes, water, and spices into a pot and set to
boil. When it begins to boil turn to a low heat and let
simmer for 5-15 minutes. Let cool for a few minutes
until it is lukewarm. Then, pour into a blender and add
milk then blend until smooth. Re-heat soup if you want
and enjoy!
Onion Garlic Soup (w/ curry)
1 cup onions minced
1 tsp curry powder
½ tsp tumeric
1-2 cloves of garlic minced
½ cup water
Put ingredients into a pot and set to boil.
When water begins to boil turn temperature
to low and let simmer for 5-15 minutes or
until onions are thoroughly cooked. Let cool
for a few minutes until it is lukewarm. Then,
pour into a blender and blend until smooth.
Re-heat soup if you want and enjoy!
25
Soup
Chili
100g lean ground beef or chicken (less than 7% fat)
1 cup chopped tomatoes
3/4 cup water
2 tbsp minced onion
Cook beef or chicken in a soup pot until lightly
2 cloves garlic minced
pink. Add onions and garlic and spices and
Pinch of garlic powder
stir. Then, add the tomatoes. Cook until meat
Pinch of onion powder
is brown then add water, salt and pepper to
1/2 tsp chili powder
taste.
1/2 of oregano
Cayenne pepper to taste
Salt and pepper to taste
Cabbage Soup
100g meat (chicken, lean beef, shrimp, crab, lobster)
2 ½ cups water (or broth)
¼ cup onion minced
1 cup shredded cabbage
1 tsp chopped garlic
1 tsp onion powder
1 tsp Italian spices
2 tsp red pepper flakes
Cook meat in a pot with 2 ½ cups of water until meat is
fully cooked. Add vegetables and spices. Simmer on
medium until vegetables are tender crisp. Season to
taste.
26
Protein
Braised Chard with Steak
Chicken Meatloaf (serves two)
200g ground chicken
3 cloves minced garlic
1 tbsp Italian seasoning
1 egg white
1 tbsp Bragg’s amino acids
1 tsp onion powder
1 tsp minced cilantro
Preheat oven to 350°. Combine all ingredients in a bowl,
stir well and put into a bread pan sprayed sparingly with
oil. Bake for 40 minutes or until knife comes out clean.
Serve in slices with your favorite permitted vegetable!
100g of steak (fillet)
1 tsp steak seasoning
2 cups chard
2 tbsp chicken stock
1 tbsp balsamic vinegar
1 tbsp chopped green onions
1 tbsp minced garlic
1 tbsp chopped cilantro
Heat cast iron skillet on medium.
Rub steak seasoning on both sides of
meat. Sear steaks and remove to
plate. Add 2 tbsp of chicken stock to
de-glaze the pan. Add chard and
cook until slightly wilted then add
garlic, green onions and cilantro.
Add balsamic vinegar and cook until
the liquid is cooked mostly off.
27
Protein
Meatloaf (serves two)
200g lean ground Beef (or ground chicken)
3 cloves minced Garlic
1 tbsp Italian seasoning
1 egg white
1 tbsp Braggs Amino Acids
1 tsp Onion Powder
1 tsp minced Cilantro
Preheat oven to 350°. Combine all ingredients in bowl, stir well and put into a bread pan sprayed
sparingly with oil. Bake for 40 minutes or until knife comes out clean. Serve in slices with your
favorite (permitted) vegetables!
Mu Shu Chicken
Bragg’s Amino Acid
100g chicken
2 cups green cabbage
1- 1 ½ cups chicken broth
Wilt green cabbage in chicken broth with 1-2 sprays of Bragg’s Amino Acids in a pan with the lid on.
When wilted add in raw chicken that has been julienne sliced, (easier to do when frozen) and sprayed
with Bragg’s Amino Acid. Sautee until chicken is cooked through and serve.
28
Protein
Orange Chicken
100g chicken sliced or chunked
3 cloves garlic minced
1 tsp basil finely chopped
1 orange cut into quarters
1 tbsp fresh ginger root peeled & minced
Juice of ½ lemon
1 tsp Bragg’s amino acid
Fresh ground pepper
Preheat pan over medium heat. Season
chicken with pepper and add to pan.
Brown pieces for 5-10 minutes. Add
garlic and cook for 1 minute. Add juice
of oranges over chicken. Peel oranges
and add orange to chicken with ginger,
lemon juice, and basil. Stir well, then
cover and simmer for 20 minutes or
until chicken is cooked through. Serve
with asparagus or other approved
vegetable!
29
Protein
White Fish in Parchment
100g Mild tasting white fish
3-4 lemon slices
2 orange slices
½ tsp Dill
½ tsp Onions powder
Salt and pepper to taste
Preheat oven to 350°. Salt and pepper the fish on both sides.
Put onion on bottom of parchment paper and put your fish on top..
Place lemon slices on top of fish and fresh dill on top of lemon.
Fold parchment paper so that the ends and top are securely closed to
allow the fish to steam. Place in pan and bake for 15-30 min. or until done.
Garlic Basil Chicken
200g chicken (or 400g chicken for 2 servings for company or freezing!)
1/2 cup diced green onions
5 cloves garlic – peeled & left whole
Juice of 1/2 lemon
Black pepper to taste
Preheat oven to 350°. Heat saucepan over medium heat and add onions.
Cook for 5 minutes then put in baking dish. Place chicken on top of onions. Add lemon juice and pepper.
cover and cook for 30-45 minutes or until chicken is done.
30
Protein
Fish Veracruz
100g of your favorite white fish
3 cloves of Garlic minced
1 tsp Onion Powder
1 tsp Bragg’s Amino Acid
Salt & pepper
1 cup organic Tomatoes
1 cup sweet onions cut into small slices (or green onions)
1/2 cup Cilantro
Preheat oven to 350°. Arrange your fish flat on either parchment
paper or aluminum foil. On top add the garlic, onion powder,
Braggs, salt & Pepper, tomatoes, onions and cilantro. Bake 20-30
minutes or until fish is flaky but done.
31
Protein
Braised Cabbage with Mustard Chicken - makes 2 servings
Red cabbage- 1 small head sliced
¼ cup apple cider vinegar
½ cup chicken stock
2-3 cloves garlic
2-3 tbsp minced onions
In a large skillet, put ¼ cup of chicken stock and bring to a boil. Add garlic
and onions. Cook for 2-3 minutes. Add apple cider vinegar and rest of
the chicken stock. Bring back to boil. Add cabbage. Cook for a few minutes
and then turn to coat cabbage. Add some salt and pepper. Cover and
let cook until most of the liquid is gone, turning cabbage occasionally.
200g of chicken-diced
¼ cup chicken stock
2-3 tsp stone ground mustard- no sugar added
1/2 tsp stevia or xylitol
mustard powder
Paprika
Salt and pepper
Salt and pepper the chicken. In a small skillet add chicken stock and bring
to a boil. Add stone ground mustard and sugar substitute. Stir to combine
into the stock. Add chicken and cook until chicken is done and most of the
liquid is getting thick. Right at the end, add a little mustard powder
and paprika to thicken up sauce a little more. Cook until really thick and
liquid is mostly gone. Serve on top of the braised cabbage.
32
Protein
Thai Lettuce Wrap
2 cloves minced garlic
½ minced onion (or onion powder)
100g lean ground beef or chicken
1 tsp fish sauce
1 tsp Bragg’s amino acid
½ juice of lime
½ red jalapeno, seeded, de-veined, and thinly sliced
¼ cup chopped cilantro
¼ cup chopped mint
Cold lettuce leaves (butter lettuce, boston, or iceberg work well)
Spray pan with spray oil when hot, add garlic for 1 minute.
Add Chicken or Beef. When mostly browned add fish sauce, Braggs,
lime juice and jalapeños. Right before serving, stir in cilantro & mint. Serve
in lettuce leaves.
Tomato Dill Fish
100g of your favorite white fish
3 cloves of garlic minced
1 tsp onion powder
1 tsp Bragg’s amino acid
Salt & pepper
1 cup organic cherry tomatoes
1 cup sweet onions cut into small slices
¼ cup dill (fresh or dried)
Preheat oven to 350°. Arrange your fish flat in
parchment paper. On top add the garlic, onion powder,
Braggs, salt & Pepper, tomatoes, onions and dill. Bake
20-30 minutes or until fish is flaky but done.
33
Protein
Lime Whitefish
100g of your favorite white fish
3 cloves of garlic minced
1 tsp onion powder
1 tsp Bragg’s amino acid
½ lime juice
Salt & pepper
1 cup organic cherry tomatoes cut in halves
1 cup sweet onions cut into small slices
¼ tsp oregano (fresh or dried)
¼ tsp thyme (fresh or dried)
Heat pan over medium flame. Sautee garlic and onions for 2
minutes (or until onions are translucent)then add onion powder,
Bragg’s, salt & Pepper. Add fish and cook each side for 4-5
minutes. Add tomatoes, lime juice, oregano and thyme and heat
through. Garnish with thin slices of lime and serve immediately.
Shrimp Ceviche
100 grams shrimp chopped into 2-3 pieces each (raw or cooked, fresh or frozen)
4 tbsp lime juice
1 large tomato diced
¼ cup chopped onion
1 clove garlic minced
¼ cup cilantro chopped
Hot sauce
Salt and pepper to taste
Combine shrimp (Mexicans only use raw, allowing the lime to ‘cook’ the shrimp) tomato, onion, garlic, cilantro, hot
sauce (to taste) with salt & pepper (also to taste) in bowl and stir. Refrigerate for 1 hour. Stir and serve in a cocktail
glass with Melba rounds.
34
Protein
Chicken, Tomato & Onion Shish Kabobs
100g boneless, skinless chicken breast cut into large
cubes
2 tomatoes cut into quarter pieces
4-6 cloves whole garlic unpeeled
2 Onions cut into quarter pieces
Bragg’s amino acid
Salt & pepper
Heat grill on high heat. Arrange on skewers alternating
the garlic, chicken ,tomato, onion, chicken, etc. Spritz
skewers with Braggs amino acid and sprinkle with salt
and pepper.
Grill for 12-15 minutes and serve!
Oregano Chicken
100g chicken
1 tbsp Bragg’s amino acid
2 cloves garlic minced
1 tbsp fresh or dried oregano
¼ tsp marjoram
Juice of ½ lemon
Pepper
Rinse chicken breast. In a bowl combine Bragg’s amino
acid, garlic, oregano, marjoram, lemon juice & pepper.
Add chicken breast and let marinate 20-90 minutes in
refrigerator. Heat pan to medium heat and cook each
side 5-6 minutes or until middle is no longer pink.
Let cooked chicken ‘rest’ 2-3 minutes before serving.
35
Protein
Rosemary Steak
100g lean steak (more if it’s a
steak day!)
¼ cup fresh Rosemary off the
stem and roughly chopped
1 clove garlic
Pepper to taste
Blot steak with paper towel. Mix
rosemary, minced garlic and pepper
in small bowl and generously rub
both sides of steak with mixture.
Grill or broil to desired doneness.
Curry Chicken
100g Chicken
3 cloves Garlic minced
¼ cup green onions chopped
1 tbsp onion powder
¼ cup chicken broth or water
¼ tsp curry powder or to taste (I like a lot more!)
1/8 tsp turmeric
Salt and pepper
Stevia to taste
Cayenne to taste
Add all spices to chicken broth in small saucepan. Add
chopped green onions, garlic and chicken. Add stevia to taste
for a sweeter curry. Sautee chicken in liquid until fully
cooked and liquid is reduced by half.
36
Protein
Steak in a Pot
100g lean steak (larger if doing a steak day)
3 cloves garlic whole, peeled
½ onion chopped
1 tbsp Italian spice mix
Water and/or broth to cover
Salt & pepper to taste
(2 cups chopped Celery)
Lemon Garlic Fish
100g white fish (sole, cod, etc.)
Juice of 1 lemon
1 ½ tsp garlic powder
Salt and pepper to taste
Preheat oven to 375°. Put a portion of aluminum foil
large enough to cover the fish twice over on a cookie
sheet and place the fish on the tin foil. Squeeze the
lemon juice onto the fish, then sprinkle the garlic, salt
and pepper onto the fish. With the tin foil create a
closed tent over the fish to keep the moisture and
flavors in. Put into the oven and cook for 10-20
minutes.
Add all ingredients to your crock-pot and cook on
high for 5 hours or low for 7 or more. If cooking
on the stove top, combine in soup pot and cook on
medium heat for 1 hour and low heat for 2 more
hours. (I usually have celery with this as my 2 cup
vegetable serving and add it in the last 1/2 hour of
cooking but you can do it with another ‘allowed’
vegetable added toward the finish). Yummy!
37
Protein
Cilantro Chicken
100g chicken sliced or cut into chunks
3 cloves garlic minced
3 tsp basil finely chopped
½ fresh lime juice
1 tsp onion powder
¼ cup chicken broth
1 tsp Bragg’s amino acids
Fresh ground pepper to taste
Tajin to taste
Preheat pan over medium heat. Season chicken
with pepper and tajin and add to pan.
Brown pieces for 5-10 minutes. Add garlic, onion
powder, lime juice, broth and Bragg’s to chicken.
Cover and simmer for 20 minutes or until chicken
is cooked through. Right before serving add basil
and heat for 1-2 minutes. Serve with asparagus or
other approved vegetable!
Mexican Style Shrimp Cocktail
100g shrimp (precooked)
1 ½ cup tomato chopped
½ cup onion chopped
1 clove garlic minced
Juice of 2 limes
1 tsp tomato paste
Water to cover
Salt & pepper to taste
If frozen, thaw shrimp in cold water. Add the shrimp,
tomato, onion, garlic to a bowl or margarita glass. Add
juice of limes and if needed a little bit of water. (The
liquid should just cover all of your ingredients). Add
salt & pepper to taste and serve. Great with your Melba
toast!
38
Vegetarian Protein
Curry Lemon Quorn™ Chicken
1 ½ defrosted Quorn patties
1 tbsp curry
1 tsp ground garlic
1 tsp ground ginger
1 tsp salt
1 tsp pepper
Juice of ¼ lemon
Cut the patties into strips. In a Tupperware
container sprinkle strips with lemon juice,
then sprinkle with curry, garlic, ginger, salt
and pepper. Put lid on Tupperware and
shake to evenly distribute spices over
strips. Then, put strips on a sauté pan and
cook on medium-high for 5-10 minutes.
Coffee Shake
5 ice cubes
1 cup iced coffee
½ apple, diced
1 tsp Cinnamon
½-1 tsp stevia
½ cup protein powder OR 1 packet*
Combine Ingredients in a blender and enjoy!
*Plain unsweetened whey protein powder w/o
additives or Jay Robb™ egg white protein powder
unsweetened. Some health food stores have pure
whey protein powder in the bulk section. Try to
chose a whey or egg protein powder that is
unsweetened or sweetened with stevia only.
39
Vegetarian Protein
25. Cinnamon Coffee Shake
Follow instructions for ‘coffee shake’ and add 1- 1½ tsp. cinnamon.
26. Mint Coffee Shake
Follow instructions for ‘coffee shake’ and add ½ tsp peppermint extract.
27. Vanilla Coffee Shake
Follow instructions for ‘coffee shake’ and add 1 tsp pure vanilla extract (be careful
of imitation vanilla flavoring as it can have corn syrup or other sweeteners).
40
Vegetarian Protein
Spinach Frittata
3 large egg whites and 1 egg yolk, beaten
2 cups fresh spinach
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp paprika
Salt & pepper to taste
Preheat oven to 350° degrees. Add spices to egg whites
and mix thoroughly. Add spinach to mixture, place into
small glass baking dish and bake for 10 minutes.
Egg Salad
1 whole egg
3 egg whites
1 tbsp Dijon mustard
salt and pepper to taste
½ tsp. paprika
¼ cup chopped celery OR green onion OR white onion*
Hard boil 4 eggs. Put one whole egg in a bowl and discard the other 3 yolks or save for later.
Put the remaining 3 whites in the bowl. Add dijon mustard and spices and mash up with a fork.
Add chopped celery or onion.
* The celery, green or white onion will be taken out of your lunch or dinner ration (2 cups for
celery, 1 cup for onions). If do not wish to have celery or onions as your vegetable at that time
you can omit the celery or onions from the egg salad.
41
Vegetarian Protein
Spinach Omelet
1 whole egg
3 egg whites
1 cup spinach*
Salt and pepper to taste
With a fork beat 1 egg and 3 whites in a bowl. Heat a
small non-stick skillet on medium-high. Put beaten eggs
in the heated pan, then put in the spinach. After cooking
for a few minutes, take a spatula and fold one side over.
Let cook briefly, then flip until it is fully cooked.
* The amount of spinach in this recipe is half of one
meal’s portion of spinach, so you can use the other cup of
spinach as a small salad.
Cottage Cheese and Celery
3 ½ - 4 oz (100g) non fat Cottage Cheese
2 cups chopped Celery
1 tsp tarjin (Mexican spice)
Salt & pepper to taste
Add all ingredients to bowl and
stir. Makes a great quick meal
when you are hungry and didn’t
prep!
42
Desserts
Strawberry Sorbet
1 serving (10 medium) frozen
strawberries
1-3 tbsp water
½ tsp stevia
Put strawberries into blender and
add small amounts of water until
desired consistency.
Serve in Martini or milkshake
glass. May be kept in freezer up to
30 minutes before serving. Yum!
43
Desserts
Baked Apple with Cinnamon
1 large organic apple
1 tsp cinnamon
½ tsp stevia or xylitol
Preheat oven to 350°. Wash apple and
cut in half. Sprinkle both halves (front
& back) with the cinnamon and stevia
(or xylitol). Place flat side down and bake
for 20-30 minutes or until done.
Crustless Apple Pie
1 apple
1 tsp cinnamon
½ tsp stevia
1 tbsp water
Cut apple into slices or chunks depending on your preference. Put into a small
oven safe dish like a mini pie tin or a small loaf pan. Pour the water into the pan.
Then, combine the cinnamon and stevia and sprinkle over the apples. Bake in the
over at 350° for 5-15 minutes.
44
Desserts
Popsicles
All you need is a Popsicle mold and there are endless different types of
popsicles you can make! Here are a few recipes:
Strawberry Popsicle
10 medium strawberries
1-2 tbsp of water (or enough to create a thick mixture)
Stevia to taste
Blend the ingredients in a blender, then fill popsicle mold.
Coffee Popsicle
Enough iced coffee to almost fill the mold
1 tbsp milk
Stevia to taste
1 tsp cinnamon
45
Desserts
Arnold Palmer Popsicle
Follow directions for making an arnold palmer and pour it into the
popsicle mold.
Ice Tea Popsicle
Follow directions for making iced tea and pour it into the popsicle
mold.
Coffee Shake Popsicle
Follow directions for making a
coffee shake and pour part of it
in the popsicle mold to have after
you have the rest of the shake.