Find hundreds of the best recipes and meal ideas for all phases of the Ideal Protein diet.
Recipes
Low-Carb Cereal Pancakes
Tired of Soggy Cereal? Introducing the Frankenfood You Never Knew You Needed: Cereal Pancakes!
Remember that childhood struggle? You pour your favorite sugary cereal, then that sadness...
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- Prepare the batter: In a large bowl, whisk together the almond flour, erythritol, baking powder, and salt.
- Add wet ingredients: In a separate bowl, whisk together the eggs, almond milk,... Read More…
Low-carb version of Protein Rice Pudding
Introducing the ultimate undercover agent in the world of desserts: Low-Carb Protein Rice Pudding! It's like a stealthy ninja, sneaking into your menu without spiking your blood sugar levels. This...
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Prepare the Cauliflower Rice: If you're using fresh cauliflower, pulse it in a food processor until it resembles rice grains. Alternatively, you can use store-bought cauliflower rice.
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Cook the... Read More…
Classic Homemade Vinaigrette
Picture this: a concoction so divine, even the salad greens do a little dance in anticipation. It's like sunshine trapped in a jar, with a touch of rebellion—because who said salads have to be...
Instructions:
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Prepare the Base:
- In a small mixing bowl or a jar with a tight-fitting lid, combine the vinegar, Dijon mustard, and minced garlic, if using. Whisk or shake vigorously... Read More…
Protein Rice Pudding
Protein rice pudding is a delicious and nutritious dessert that can be enjoyed as a post-workout snack or a healthy treat. Here is a simple recipe to make protein rice pudding
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In a medium-sized saucepan, combine the cooked brown rice and almond milk. Bring to a boil, then reduce the heat to low and let simmer for about 10-15 minutes, stirring occasionally.
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Add the protein powder and vanilla... Read More…
Fresh Mexican Authentic Salsa
We went to Mexico for the first time some years ago and I was taken by the fresh salsa they served with every meal. This Salsa recipe is the closest I could find to the authentic Mexican dish we...
Add the tomatoes, onion, cilantro, diced peppers and lime juice to a bowl. Generously season with salt — start with 1/2 teaspoon and go from there. Set the salsa aside for 15 to 20 minutes.
Read More…Chicken Cretons
Combine all ingredients in a large pot except for pickles and greens. Bring to boil, stirring constantly. Reduce to low heat and cook for 50 minutes or until the stock is completely evaporated. Divide mixture into individual serving dishes or in... Read More…
Broccoli Frittata
Blanch broccoli in salted, boiling water. Cool. Chop.
In a large bowl, beat all eggs, add parsley, basil, salt and pepper until just blended. Stir in broccoli, ham and parsley.
Heat oil in a 10” ovenproof skillet over medium heat.... Read More…
ASPARAGUS AND CURRY EGG CASSEROLE
Cook asparagus in salted, boiling water until tender.
Lightly mix egg whites with curry paste and seasoning. Pour into oiled casserole dish with cubed ham.
Place in bain-marie, in a 375-degree oven for 10 minutes or until egg whites... Read More…
CHILI CRUSTED SCALLOPS WITH CUCUMBER SALAD
Cucumber Salad: Peel and seed cucumbers; quarter lengthwise and slice 1/4 inch thick. Combine the cucumbers, cashews (PHASE 4 ONLY) , scallions, lemon juice, oil, parsley and salt in a large bowl.
Scallops: Toast cumin seeds in a small... Read More…
ROTINI PASTA SALAD
Fill pan with water and bring to boil
Add rotini and chopped zucchini to water and season with sea salt and garlic or any other seasonings you like! Boil for approx 6-8 minutes until desired texture.
Use collander to remove water... Read More…
Herb and Garlic Potato Rolls
Ideal Protein Potato Puree packet to make these potato rolls
1. Preheat oven to 350 degrees.
2. Whip egg whites until bubbly - not stiff.
3. Mix all other ingredients in with the whipped egg whites.
4. Spray 5 muffin tin slots with olive oil spray and pour mixture about ½ of the way full... Read More…
Gourmet Sandwich Pockets (Phase 1 Compatible)
Equivalent to 1 Ideal Protein Diet food. Yield: 1 serving
Preheat oven to 350 degrees. Mix all together to a semi-thick batter. Pour onto a non-stick pie plate or spray
a regular pan with "Pam". Cook for 20-22 minutes. Remove from oven and let completely cool (approx. 15
minutes). Slice down... Read More…
BONE BROTH
Place all ingredients in a large slow cooker set on high. Bring to a boil, then reduce the setting to low for 12-24 hours.
The longer it cooks, the better it tastes! Strain the stock through a fine mesh strainer or coffee filter into a... Read More…
BUFFALO CHICKEN SALAD
Make the chicken. In a large saucepan, place chicken, water, garlic, jalapeño, bay leaf, salt, peppercorns, mustard seeds, and thyme. Bring to a boil, then cover and simmer on low, 15-20 minutes. Turn off the heat and let the chicken relax in its... Read More…
CHICKEN CACCIATORE
In a large skillet heat oil over medium heat. Sprinkle chicken thighs lightly with salt and cracked black pepper. Cook chicken thighs in olive oil just until browned, turning once. Remove chicken from skillet; set aside.
Add mushrooms,... Read More…
Ideal Protein Mango Sunrise
(Phases 1-4)
(Raspberry Flavored Gelatin)
Mix the Ideal Protein Raspberry Gelatin and the Ideal Protein Peach Mango Drink in a bowl. Refrigerate until solid. Or freeze for an Ideal Protein Popsicle!!!
it should separate into 3 'Sunrise' colors. Delicious enough to serve to guests... Read More…
No Carb Spinach Bread
There are two ways to make this: in a glass baking dish or tripling the recipe and baking it in a loaf pan.
It takes longer to cook in the loaf pan, but you end up with a whole loaf of bread that you can slice and freeze.
Preheat oven... Read More…
Breakfast Casserole
Ideal Protein Phase 1 Low Carb
Pre-heat oven to 400 degrees. Grate rutabaga/turnip with largest size on grater. Spray a loaf pan/muffin pan/tart tins (6), with Pam spray. Press grated veggie into the bottom of your pan(s), this will form the crust. Once in the pans, spray... Read More…
Bacon Tuna Boats (Mayo-Free)
Start with your mis en place–slice the scallions, dice the celery and chop the parsley and cooked bacon. Open the cans of tuna fish and add to a large mixing bowl. Next add the scallions, bacon, celery, parsley and Mrs. Dash seasoning blend (or... Read More…
Herb And Orange Grilled Chicken
Serves 4
In a small bowl, mix garlic, grated orange peel, salt, thyme, rosemary and pepper. Make an incision in each chicken breast.
Combine orange spread, Worcestershire sauce and vinegar.
Place chicken on hot and oiled grill, approximately... Read More…
Chili Tostadas (Phase 1 Compatible)
Yields 2 medium tostadas, equivalent to 2 Ideal Protein food portions
Phase 4 Options: Top tostadas with chicken or beef strips, cevice (a form of Mexican sushi ‘cooked’ in fresh lime...
Preheat the oven at 350º F. Blend the contents of the oatmeal and chili together with the baking powder,
baking soda, hot water, virgin olive oil and herbs together until all the water is absorbed and the dry ingredients
are equally... Read More…
Ginger and Coriander Skewered Steaks(BBQ or oven)-(Phases 1-4)
Preparation: 15 minutes
Marinating Time: minimum 1 hour
Cooking: 10 minutes
Servings: 4
Preparation:
Place 2 steaks side by side on a tray. Push one skewer diagonally through both steaks. Push a
second skewer diagonally, in the opposite direction to the first skewer, to secure the 2 steaks
together, forming a cross... Read More…
Halibut With Picante Sauce-(Phases 1-4)
Preparation Time: 15 minutes
Cooking Time: About 10 minutes
Servings: 4
Per Serving:
Calories: 254
Fat: 8
Protein: 34
Carbohydrates: 8
(There is a...
Mix cucumbers, radishes, tomatoes, sweet pepper, onion, Tabasco, salt and lemon juice in a
small bowl. Roast fish on oiled baking sheet (about 5 minutes on each side at 375 degrees
Fahreinheit/190 degress Celsius) or on barbeque, over... Read More…
Tandoori-Style Chicken (BBQ)-(Phases 1-4)
Preparation: 15 minutes
Marinating Time: 24 hours
Cooking: 45 to 60 minutes
Servings: 6
For the marinade: in a medium bowl, whisk together all marinade ingredients. Rinse chicken and
pat dry. Place chicken pieces in a Ziploc bag set into a deep bowl. Pour marinade over chicken
and close bag. Marinate in the refrigerator... Read More…
Key Lime Tarts
(Maple Oatmeal)
Equivalent to 2 Ideal Protein servings
Makes approximately 6 tarts
Filling: dissolve True Lime flavoring in water. Add a little Stevia or Splenda to taste. The taste
should be sweet but tart. Add the contents of one Ideal Protein Vanilla pudding and mix well
until smooth. No lumps. The consistency... Read More…
Spicy Garlic Lime Chicken
In a small bowl, mix together first 8 ingredients. Sprinkle the mix generously on both sides of the chicken. Heat olive oil in a large heavy skillet over medium heat. Saute chicken until golden brown (about 6 minutes on each side). Sprinkle with... Read More…
Herb-Stuffed Zucchini
Prep Time: 5 min
Prep Time: -- Cook Time:30 min
1. Split 2 medium zucchini and scoop out the seeds;
season with salt.
2. Add ¼- ½ cup Go Veggie Cheddar Shreds
3. 1/3 cup crushed White Cheddar Ridges
4. 1 chopped tomato (small or 4 cherry tomatoes)
5. 1/4 cup mixed... Read More…
IP Rotini
Cook Pasta for 12-15 miuntes
In small skillet add olive oil on medium heat, add in mushrooms, onions and spinach leaves, cook and stir until mushrooms and spinach are tender, add stewed tomatoes and basil simmer for 5-10 minutes.
... Read More…
Spicy Beef Flank Steak With Fresh Cucumber Salad (Phase 1-4)
Preparation: 20 minutes
Marinating Time: 2 hours
Cooking: 10 minutes
Servings: 6
In a large Ziploc bag, mix all marinade ingredients and set aside. Make shallow incisions in the
steak so the marinade penetrates more. Let marinate in the refrigerator for at least 2 hours. In a
large salad bowl, mix all cucumber... Read More…
Garlic Halibut Skewers
Combine garlic & olive oil in a bowl. Place halibut in the bowl and combine. Marinate for 10 minutes, stirring occasionally.
Preheat a broiler, coat a broiler pan with cooking spray & arrange pan about 4 inches from heating element... Read More…
Egg Cups
Preheat oven to 350. Spray muffin tin with olive oil.
Break an egg in each cup of the tin! If you like you can stir each egg to make it scrambled.
Add a few of the veggies to each cup and lightly season with garlic powder, onion... Read More…
Chicken Poppers
Adapted from a delicious recipe from another low carb diet, if you love regular chicken poppers this is a fantastic healthy substitute. If you do not like zucchini let us know in the comments what...
Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin, if using). Mixture will be quite wet.
To cook on the stovetop:
Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or... Read More…
IP Pepper Nachos
Easy to make and delicious pepper nachos for Ideal Protein or low carb diets.
Heat ground beef, garlic, and other spices in a pan over medium-high heat. Cook until meat is no longer pink and then let simmer for a few minutes.
Cut baby peppers in half length-wise and cut out the middle (clearly by the picture I wasn'... Read More…
Roasted Cabbage Wedges
1. Preheat oven to 400 degrees.
2. Brush a rimmed baking sheet with 1 tablespoon extra virgin olive oil.
3. Place 1 medium head green cabbage, cut into 1 inch thick rounds in a single layer on sheet and
brush with 1 tablespoons... Read More…
Buffalo Chicken Meatballs
Preheat oven to 350°F.
In a large bowl, combine chicken, vegetables, spices beaten egg whites and 2 tsp wing sauce. Gently mix by hand the ingredients. Do not squeeze or over mix.
Spray a baking sheet with olive oil cooking spray.... Read More…
BABY MUSHROOM PIZZA BITES
Pre-heat Grill.
Wipe down your mushrooms and remove stems. Then place them stem side up on a plate.
Throw your Italian chicken sausage in a bowl along with your egg white. Use your hands to combine it all together.
Then make... Read More…
SLOW COOKER GROUND MEAT NOODLE CASSEROLE
Cook beef and onion over medium heat until meat is no longer pink.
Drain, and transfer to slow cooker.
Top with pepper and mushrooms.
Sprinkle with salt and pepper.
Pour Walden Farms tomato and basil sauce and Alfredo... Read More…
Ideal Protein Custard
Mix 2 IP butterscotch puddings and 2 IP vanilla pudding mixes, two egg whites and some sea salt, pumpkin pie spice and nutmeg. Put in oven and bake at 350 for 20 minutes and then chill
Read More…Slow Cooker Chili Verde
Saute garlic and zucchini in grape seed oil and brown turkey breast into vegetables. Add to crock pot with Tomatillos, green chilies, onions and spices. Cook on low for 4 hours. Very filling and a great way to get those veggies in!! You may also... Read More…
Ram Jam Chicken
In a large, resealable plastic bag, combine the first 8 ingredients. Place chicken in the bag and seal the bag. Leave the chicken in the refrigerator for at least 3 hours or overnight. Saute or grill.
Read More…Crispy Rutabaga Fries
Preheat oven to 425° F
Place two egg whites in bowl, and whisk briskly, add onion powder & garlic powder and whisk again. Pour contents into large plastic zip lock bag.
Placed peeled and sliced rutabaga into bag toss together... Read More…
PORK MEDALLION WITH A RUB OF CHIPOTLE & LIME
Rub pork medallions with chipotle and lime spices. In a hot non-stick, add oil and pork; let sear.
When the pork is well seared, set aside.
Now, add mushrooms, sea salt, pepper, tomatoes, lime zest and garlic; let cook for a couple... Read More…
Baked Cauliflower & Asparagus
For Cauliflower: Mist with Olive oil. Add seasonings of your choice. Bake @ 400 degrees for about 20 min
For Asparagus: Spread asparagus on cookie sheet in single layer. Mist with olive oil. Salt & pepper. Bake @ 400 for about 15... Read More…
GRAPE CREAM SHAKE/SLUSH
Shake up everything in the shaker, pour over ice and enjoy!!! tastes just like those frozen
grape popsicles with ice cream in the middle
*note* I used 1 tsp of real full-sugar Jello. It contains about 1 carb per teaspoon and is purely... Read More…
Cereal Pancakes
Crush Cereal. Mix egg whites, water, salt, stevia, cinnamon and vanilla together and add
crushed cereal. Cook as pancake in non-stick pan.
I made pancakes out of the Crispy Cereal packet by adding 2 egg whites, 1/4 tsp baking
... Read More…
Yummy Cupcakes-(Phases 3-4)
Mix the ingredients into a bowl with cold water. Bake at 325 F for 20 minutes.
Read More…Smashed Zucchini Paste
Put 1/2 of the olive oil in a non-stick pan and fry your garlic and chilies for a couple of
minutes. Throw in the zucchini and stir them around to coat. Turn the heat down slightly and
put a lid on the pan. Give the pan a shake and... Read More…
Maple Dressing
In a blender, mix all ingredients together. Slowly drizzle in the oil, blending constantly, until
thickened. Adjust the seasonings to taste. Serve maple vinaigrette at room temperature.
Light Dressing
In a small bowl, whisk together water, vinegar, garlic, mustard, salt and pepper; gradually
whisk in olive oil. Makes about 1/3 cup.
Creamed Cabbage
Sauté garlic until lightly golden. Add shredded red cabbage. Cover and cook over medium
heat until the cabbage is tender and has deepened in color. Remove from heat. Dissolve IP
Leek Soup completely until smooth. Warm it up on the... Read More…
Oriental Dressing
Mix ingredients in a bowl, blend on high, leave sit for several minutes and mix once more.
Read More…Turnips in Mustard Sauce
Peel the turnips and cut into cubes. Heat olive oil in a skillet. Add the turnips and
season with salt and pepper. Cook on medium-high heat until turnips begin to brown
nicely. Add broth and simmer until broth has reduced to a small... Read More…
Vegetable Bok Choy
Add chicken broth in the skillet. Bring it to a simmer and add the cut up bok choy or whole
leaves if the pan is large enough and simmer again til tender (about 5 min). Remove the bok
choy to a plate and keep warm. Then take the broth... Read More…
Butter Choco Beauties(Phases 3-4)
Equivalent to 3 Ideal Protein servings
Line muffin tin with wax paper. Mix dry ingredients; add water, egg white, and vanilla. Bake at
350 degrees Fahrenheit for 20 minutes.
Focaccia Chocolate Flax Bread-(Phases 3-4)
Preparation: Preheat oven to 350 F. Prepare pan (a 10 X 15 bar pan) with Pam spray. Mix dry
ingredients well -- a whisk works well.
2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white
hanging... Read More…
Lunchtime Leek Soup
Mix Ideal Protein Leek Soup with 6 ounces of water; add cooked veggies and onion. Heat up
in microwave or on stovetop. Add salt and pepper to taste.
Used with lean ground beef or turkey, this would be great for a taco salad with fresh... Read More…
5-Ingredient Lemon Pepper Salmon
Heat oil in a large skillet over medium-high heat. Season both sides of salmon fillets with salt
and lemon pepper. Add to hot skillet and cook until browned, about 2 minutes per side. Add
vinegar to skillet and reduce heat to a simmer... Read More…
Salmon with Soy sauce
Take a nice 1-2 lb. salmon, rinse in water and pat dry. Place on a cookie sheet lined with foil.
Take 1/3 cup of soy sauce and gently pour over salmon while rubbing it in. Make sure that
some of the soy sauce gets under the fish. If... Read More…
Ceviche
Smash up or finely chop the garlic and mix with the salt. Place the egg white and mustard in a
bowl and whisk. Then slowly start to add your olive oil bit by bit. Once you’ve blended in a
quarter of the olive oil, start to add the... Read More…
Turnip Chips
Peel the turnip and slice thinly preferably with a mandolin. Lightly toss or spray with olive oil
& season with sea salt & your choice of spices, coriander & thyme work nicely. Lay out in
single layer on baking pan lined... Read More…
Seafood Salad
Preparation Time: 15 minutes Marinating Time: About 4-6 hour
In a large bowl or a salad bowl, mix salad ingredients. In a small bowl, mix all dressing
ingredients. Stir dressing in salad and let marinate in the refrigerator for a few hours so that
the aromas mix well. Serve chilled over a bed... Read More…
Almost Deep Fat Fried Cauliflower
Wash and break apart cauliflower. In a container you can put a lid on, put cauliflower in drizzle
with olive oil, sprinkle with garlic powder, chili powder, salt, pepper.
Add lid and shake it until cauliflower is coated. Put in metal... Read More…
BIG MAC (no cheese) IN A BOWL
Brown the ground beef, drain off any fat, season with salt and pepper.. Meanwhile, soak the
dry onions in a little water to rehydrate them. Put the meat in a large salad bowl and add the
remaining ingredients. Toss and eat at once.... Read More…
Ideal BBQ Chicken
Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands
by massaging the outside of the zipper seal bag. Add your chicken and massage the spice
mix into and all over the chicken breasts and let... Read More…
Crock-pot Meal
Pour 30 oz of your choice of low fat broth in a blender. Add the contents of all three Ideal
Protein soups of your choice. Blend until smooth. Pour into a Crock-pot. Add your choice of
meat and vegetables. Spice up as you please.... Read More…
Ideal Turkey Goulash
Boil water & cook turnips until soft (fork test). Drain and set aside. Heat skillet over high heat
& add olive oil and ground turkey. Cook for 2 mins while breaking up the meat. Add garlic,
onions, bell pepper and seasonings... Read More…
Spicy Southwestern Slaw
Combine cabbage, cilantro, and onion in a bowl. whisk dressing ingredients together and pour
over salad.
Guiltless Coleslaw
In a large bowl, combine the coleslaw mix and pepper. In a smaller bowl, combine the rest of
the ingredients. Pour over the cabbage mixture. Toss to coat. Cover and refrigerate for at
least 4 hours or overnight. Yield: 6 servings
Mixed Green Salad from the Greek Islands
In a small bowl, whisk together the oil, vinegar, and plenty of pepper. Set aside. Stack half the
lettuce leaves, roll them up and cut crosswire into thin slices. Repeat with the remaining
lettuce leaves. In a large bowl, combine the... Read More…
Spinach Salad
With a blender mix together soy sauce, lemon juice, pepper, Splenda, onion and sesame
seeds until onion is completely liquefied. Slowly add oil and blend for few more seconds until
homogeneous consistence. In a large salad bowl, mix... Read More…
Vegetarian Florets
Sauté the leeks 2 to 3 minutes in a drizzle of olive oil over medium heat in a non-stick pan.
Add the broccoli and cauliflower florets and continue to sauté 3 to 5 minutes. Mix the leek
soup and dissolve any lumps before adding to the... Read More…
Kale Salad
Rub the salt and the acid into the kale pieces. Let it sit for up to 5 minutes to wilt the kale a
little. Add the olive oil and pepper. Toss the kale with the oil. Sprinkle with the (soy) nuts.
Braised Baby Bok Choy
Trim the base of the bok choy, then chop off the leaves. Cut the base in half lengthwise, then
cut the halves crosswise on a diagonal into 1/4-inch-thick strips. Cut the leaves crosswise on
a diagonal into 1 1/2-inch-wide strips.... Read More…
Beef and Broccoli
put cauliflower on a baking sheet and slip into the oven for 5 min at 350
degrees for your "rice" Steam your stew meat or stir fry meat in a pan (add a little bit of water)
put broccoli inside of the pan when the meat is finished... Read More…
Cauliflower Roux
Makes approx. 4 cups roux (measure your cauliflower to determine serving size)
Steam Cauliflower – when tender put in blender(use water from steaming, about ½ cups)
Puree in blender
add kitchen bouquet for colour.
Celery Root Puree
Peel the celery roots: use a knife, not a veggie peeler. Cut into small chunks, about 2" square.
Boil salted water and add the root. Simmer until soft, about 30 minutes. Drain and put into a
food processor. Add the EVOO and white... Read More…
"Spaghetti" Sauce
This makes 4-6 cups of .sauce.
Freezes very well.
Best served over mashed or riced cauliflower.
Brown turkey or ground beef, add garlic powder while cooking meat for more flavorful sauce,
drain off any fat, add all vegetables and water, except tomatoes. Cook on low with lid until
vegetables are cooked through.
In a blender... Read More…
Pigs in a Blanket
Slice 1 piece of pork or steak into 1″ strips and fry with mushrooms and peppers (strips). Mix
one packet of Ideal Protein Plain Crepe in a blender with garlic, sea salt, pepper and fresh dill.
Pour in ice cream scoop size on a pan (... Read More…
London Fog
Makes a great London Fog wannabe.
Heat slowly until just starting to bubble. Take off stove and mix with beater until frothy. In the
meantime, steep a tea bag (some people use Ear Grey) and add it to the Vanilla Pudding
mixture that has just been beaten. And then add... Read More…
Turkey Escalope’s With Cilantro-Almond Sauce-(Phases 3-4)
Whisk together vinegar, garlic, red-pepper flakes, and 1/4 teaspoon salt until salt is dissolved.
Add 3 Tablespoons oil in a slow stream, whisking until combined well, then whisk in almonds
and cilantro. Set the grill at high heat.... Read More…
Carbless Meatballs (Phase 1 friendly)
My entire family loves these meatballs. I found a recipe years ago that I have perfected and there are never any leftovers. The flavor is unique and goes well with rice or pasta. I like to put...
Preheat oven to 400 degrees, line 1-2 cookie sheets with parchment paper.
Finely chop the mushrooms and place in a large mixing bowl. Chop the basil, garlic and red onion (can substitute one shallot for garlic and onion) and add to the... Read More…
Thai Chicken Lettuce wraps
Using a very small amount of coconut oil or olive oil in a pan. cook diced chicken in fry pan. add green onions. then chopped bell peppers. adding thai paste with water & sea salt. once all... Read More…
Phase 1 Sloppy Joes
Sloppy Joes are an American creation that is believed to have come about in the 1950's when a cook decided to add tomato sauce to a loose meat sandwich. Depending on where you live in the "states...
Start by browning the ground beef in a large pot over medium-high heat. Drain off the fat.
Add in the green peppers, green onions and garlic. Stir it around to combine, and then add the rest of the ingredients. Stir to combine, and then... Read More…
Sweet Onion Dressing
Mix all ingredients together. This dressing is really good on a spinach salad with cucumbers and mushrooms.
Read More…Vegetable Quiche’-(Phases 3-4)
3 drops Frank’s hot sauce Microwave spinach, draining off water. Preheat oven to 350
degrees. Line 12 cup muffin pan with foil baking cups. Spray cups with cooking spray.
Combine egg substitute and all other ingredients in bowl. Mix... Read More…
Taco Seasoning
Mix all ingredients well and store in an airtight jar. Use 2 tablespoons of seasonings per
pound of meat, which is about right. Recipe makes about 8 tablespoons, or 4 batches worth.
Sweet & Spicy Stir Fry Sauce
Shake together. Dissolve the sweetener in water in a small bowl. Add soy sauce, rice wine
vinegar, ketchup, lemon juice and sesame oil. Mix well and refrigerate this sauce until you're
ready to serve.
Stuffed Chili Peppers
Drizzle a little olive oil in a stir fry pan. Add chunks of celery, green pepper and mushrooms
and stir fry till ‘al dente’ Season with sea salt and your favorite seasonings. I recommend an
organic Mexican Fiesta blend made with... Read More…
Spice Mix
This spice mix is wonderful for adding to meats and vegetables which may be normally a bit bland. I use it baking, frying, broiling, roasting on almost any and all foods I eat (I like things a bit...
Mix all together and use either by the spoonful or from a shaker
Read More…Roasted Vegetables
cut into bite size pieces. Place on baking sheet, spray lightly with olive oil, sprinkle with roasted pepper and garlic spice.
Bake 375 for 15 minutes or BBQ
Pure Almond Butter with Apple Slices
Almond butter is similar to peanut butter, however, it is made purely from ground almonds. It is also a great alternative for people who are allergic to peanut butter.
This is a very...
Just slice up an apple and add a little bit of pure almond butter on the end.
Read More…Oven Roasted Broccoli
In a large bowl, toss broccoli, red pepper, garlic, oil, salt, pepper and cayenne pepper.
Spread on foil lined baking sheet. Roast in 450 degree oven until broccoli is tender crisp. 10-
15 min. Add sea salt if needed. Eat with grilled... Read More…
Oatmeal Zucchini Muffins
Makes 3 regular muffins or 12-bite size
Beat the egg in a bowl. Add Maple Oatmeal, baking powder, salt, Sucralose, cinnamon, and zucchini. Mix and gradually add water until you have a good batter. Bake at 385°F (200°C) for 20 minutes.
Read More…Mustard Vinegrette Dressing
Makes 1 serving - multiply for multiple servings
Mix ingredients together.
Read More…Mashed "Potatoes" (cauliflower)
Steam (preferred) or boil the cauliflower until it is very, very soft. Drain the water (if boiled). Add the seasonings (be creative) and add Oil and mash well - serve steaming hot.
Read More…Low Fat frozen yogurt and fruit
Here is a quick healthy snack that taks a little bit of pre-planning..
Put fruit in yogurt and placed in the freezer. Get it good and chilled to eat it with a spoon or freeze it all the way if you want a yogurtsicle (just be careful not to keep it frozen too long).
Read More…Lettuce Wraps
Lettuce for wraps (romaine for boats or iceberg to wrap) Chop chicken breast small (pea
size), bring oil to high heat and cook meat, set aside to cool. Keep oil in pan and add rest of
ingredients. Use Special Sauce or Stir Fry Sauce... Read More…
Ideal Breakfast Burritos for Four
STEP 1: Make one package of the Ideal Plain Crepe. Set aside
STEP 2: Make one package of the Vegetable Chili using only ½ of the water required. Set
aside.
STEP 3: Mix one package of the Fine Herb & Cheese Omelette.
... Read More…
Hot spicy shrimp salad
Take olive oil add to frying pan and cook shrimp, red pepper, zucchini, mushrooms until
shrimp are done and vegetables are the consistency you like. Add hot sauce to taste and stir
around the frying pan coating shrimp and vegetables.... Read More…
Homemade Granola Bar
** Note this recipe is not Ideal Protein Friendly **
1) Preheat the oven to 350, In a mixing bowl cream together butter and sugars, add in vanilla, agave, egg replacer, and applesauce.
2) Add in the remaining ingredients including add ins and continue to mix to ensure all ingredients are wet... Read More…
Healthy Granola Squares
First layer:
All the above can be mixed in an oblong pan 9x13". Spread and bake at 350F for 10 minutes.
Second Layer:
Add rolled oats and sesame seeds to second layer. Spread second layer ingredients on first layer ingredients... Read More…
Fake Crab (pollock) and Veggies
Less of a recipe and more of a snack idea. This is a healthy snack idea for non IP-dieters. There are so many great options if you have a taste for pollock. Try it with sliced cucumbers and tomato... Read More…
Crispy Chicken Fingers
Preheat oven to 375. Line cookie sheet or jelly roll pan with foil. Coat chicken in egg. Then, roll chicken in crushed garlic chips. Place chicken on foil-lined pan. Cook for 15-18 minutes. Last minute, select "broil" this seals the chips to be... Read More…
Chicken Ceasar Salad
Cook and season chicken.
When cooked, cut into pieces and put in lettuce. Pour caesar dressing on salad, put half of the bag of Dill Pickle Zippers on the salad and voila!
Thank you to our visitor DeAnne for the recipe!
Cauliflower with WF topping
Steam Cauliflower. Drain well. Place in dish for toaster oven. Preheat at 325. Dribble
Walden Farms Honey Dijon or Creamy Bacon over cauliflower. Follow serving size on WF
label. Place in toaster oven & heat for a few minutes... Read More…
Bell Pepper-Cauliflower Soup
Phase 1 compatible. Each serving has the oil, salt and veggies required for phase 1.
Serves 4
Serving size: 1.5 cups
1. Preheat broiler to high. Arrange bell peppers skin side up on baking sheet. Broil until skins are blackened, about 10 minutes. Remove peppers from oven and let cool. Peel over a bowl to collect juices; set peppers and juices aside.
2. In... Read More…
Asian Slaw
Pre-mix olive oil, vinegar, soy sauce, stevia, garlic powder, and onion powder in a small container.
Mix all salad ingredients in a bowl and toss with dressing.
Read More…Apples and squeezed lemon
Just sliced apples with fresh lemon squeezed over top.
The sweet & sour work great together and really make for a wonderful combination. Pink ladies are the best apples to use, but...
squirt lemon over apples
Read More…barbecue spicy shrimp
In a large bowl, toss together the shrimp with the olive oil, Cajun seasoning, splenda and chopped chipotles in adobo sauce, and mix well to fully coat the shrimp. Cover and refrigerate for 30-60 minutes.
Barbecue shrimp until they curl up... Read More…
Lemon Pepper Oven Fried Basa
Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 391.9
Total Fat: 5.2 g
Cholesterol: 42.3 mg
Sodium: 284.9 mg
Total Carbs: 13.1 g...
1. Place flour, lemon pepper and pepper in a freezer bag, shake to combine
2. Add fillet of basa, inflate bag and twist to seal
3. Toss til fillet covered evenly
4. Remove fillet and lightly spray both sides with the olive oil... Read More…
Portabella Mushroom Burgers
Wash and dry large (hamburger bun size) Portabella Mushrooms
Grill on the BBQ until semi-shrunk to dry up a lot of the moisture inside, season with sea salt & pepper and complaint seasonings you like
Serve your very lean hamburger... Read More…
Seafood Soup
Cut lobster tail in half lengthwise, leaving shell intact, then cut into 1-inch pieces (still with shell on). Scrub mussels, remove beard. Shell and devein shrimp, leaving tails intact (or seafood of choice). In pan, bring water to a boil, add... Read More…
Asian-Style Kale
Wash the kale thoroughly to remove all grit. Discard the tough ribs, and coarsely chop the kale leaves. In a large skillet or heavy wok, heat the sesame oil over medium heat. Add the garlic and ginger root and cook for about 1 minute to release... Read More…
Egg-Crusted Pizza With Cauliflower
Put skillet on stovetop and heat on medium. Add 1/2 tsp oil. Whisk together egg & egg whites until frothy. Add seasonings of choice into egg mixture, cauliflower & pour into heated pan. Cover and let cook for approx 3.5 minutes. Flip out... Read More…
Oatmeal Cookies
Combine all of the dry ingredients, then add the last 3 liquid ingredients to reach a cookie dough texture. Spray cookie sheet lightly with Pam olive oil spray and place cookies on sheet. Bake at 325 degrees Fahrenheit for 5-10 minutes or until... Read More…
Turkey Meatballs and vegetables
Mix evenly and create balls. Bake for 18-20 minutes at 425 on a non-stick cookie sheet
Read More…Apricot Pork Roast
Place pork roast in slow cooker. In a small bowl combine apricot fruit spread, broth, mustard and leek pieces, stirring well. Add to slow cooker pouring over top of roast. Cover and cook on low for 10-12 hours or on high for 5-6 hours.
... Read More…
Grilled Salmon Skewers
Soak skewers in water
Prep salmon & remove skin.
Rub with olive oil, add salt & pepper if you like.
Rub on rosemary
Squeeze lemon juice over the salmon and let it sit for 20 minutes or more.
Prep and cube... Read More…
Roasted Tomatoes
Cut the tomatoes in half lengthwise. Drizzle with oil. Sprinkle with salt and pepper and top with garlic. Broil until hot and the top is sizzling.
Read More…Oriental Beef Salad
Mix Tamari sauce, Splenda, oil, coriander, black pepper and anise. Keep half the mixture as dressing. Brush steak with the other half. In a large skillet or on the barbecue, grill steak over medium-high heat, 2 to 4 min each side for a perfect... Read More…
Seared Tuna Salad
Sprinkle tuna steaks with 1 teaspoons black pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tuna steaks; cook 2 minutes on each side or until they reach desired degree of doneness
Combine 1/2 teaspoon... Read More…
Chinese Fried "Rice"
This is a very filling and satisfying recipe for fried "rice" made with cauliflower and your own option for Chicken, Beef, Pork, Shrimp, Ham, or Turkey.
In a wok or large flat skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4-5 minutes, stirring constantly. Add... Read More…
Basil Lime Chicken
A delightful recipe to put a new lemon twist a chicken recipe. Sometimes chicken breast can be a little dry and tasteless but this is a great way to spice it up and keep it moist. Serves 2-3.
1.Combine the zest and juice of 2 limes, Olive Oil, Mustard, Worcestershire, Soy, 3 onions, 2 garlic cloves salt and pepper and mix well.
2.Cut chicken into even cutlets and place in a gallon sized baggie.
3.Pour marinade over the... Read More…
Ideal Protein Egg Salad
Boil eggs and mix with ingredients, serve as a side or on top of lettuce salad.
Read More…Cool refreshing IP cocktails
Mix all this together with crushed ice, add splenda to taste!!
Read More…Moo Shu Chicken Recipe
Mix together marinade ingredients, add chicken, and mix to coat. Prepare vegetables, and grate ginger and garlic so everything will be ready. Heat large skillet on medium-high heat with grape seed oil and when oil is hot, add the chicken, stir-... Read More…
Baked Radish Chips
Thinly slice radishes. Steam in microwave for 5 minutes. Put in bowl with spices; stir
Bake at 350 degrees for 10 minutes, flip the chips, and bake for another 10 minutes. Don’t like spicy add other seasonings to taste.
Ideal Protein Sushi
(Sushi made with cauliflower)
Shred cauliflower to the size of rice grains.
Mix vinegar, sweetener, oil and sea salt.
Heat together in microwave, try and get the mixture dry and sticky.
Place in Nori and add cucumbers, lettuce, and red pepper as desired.
Sugar Free Cranberry Chutney
Put oil in pan – sweat off onions. Stir, and cook for about 2 minutes. (You don't want them to be completely soft). Add zucchini and spices. Stir and cook another minute. Add water and sweetener, and then the cranberries. Cook about 5 to 7... Read More…
Green Bean Casserole
Slice onion into rings and spread minced garlic, some salt, and dill with olive
oil over onions. Bake in oven for 15 minutes at 300 (just to soften them)
If using fresh green beans slightly steam for 3-5 minutes to soften.
Soup... Read More…
Mandarin Chicken Balls
Cook chicken in olive oil until cooked thoroughly. Roll each chicken piece in the pancake
batter until completely covered. Return chicken to the skillet to cook batter around the
chicken. Serve with your favorite veggies
Creamy Spinach Soup
Bring 3 cups of sea salted water to a boil. Take off heat. Immediately immerse the baby spinach in the water until completely wilted. Quickly drain the water from spinach and rinse under cold water to preserve spinach’s bright green colour; then... Read More…
Beef Sukiyaki
Cut steak into thin diagonal slices. (For easier slicing, partially freeze first.) In large skillet, heat some oil. Add steak strips, a few at a time. Brown on both sides. Remove and set aside. Add celery and leeks to skillet. Saute for 3 minutes... Read More…
Healthy Breakfast Hash
Heat a small non-stick skillet over medium heat. Spray with cooking spray and add the shredded zucchini. Leave them alone while you chop all the other ingredients for at least 5 minutes before you flip. This will defrost and start to brown the... Read More…
Chocolate Mousse
Place the following ingredients in a shaker in this order: Splenda or Stevia, coffee, cocoa powder and chocolate pudding packet. Add water and shake vigorously. Let the shaker sit for 5-10 minutes to absorb the water and enjoy! It should be very... Read More…
Lemon Garlic Chicken Kabobs (All Phases of IP)
1) To prepare chicken: In a bowl, whisk together olive oil, lemon zest, garlic, parsley, salt and pepper. Add chicken and stir to combine. Cover bowl with plastic wrap and refrigerate for at least 2 hours or up to 8 hours.
2) To prepare... Read More…
Maple Mustard Roasted Chicken and Vegetables
Preheat your oven to 375 degrees.
Pat the chicken with paper towels or a dish towel and sprinkle with the salt and pepper.
Roast in the oven at 375 degrees for 30-40 minutes until the skin is beginning to turn a light golden color.... Read More…
Tangy Shrimp & scallops
1. Place shrimp and scallops in a large resealable plastic bag. In a microwave-safe bowl, combine the oil, lemon juice, Worcestershire sauce, garlic powder and paprika. Microwave at 50% power for 1-1/2 minute. Stir to blend; set aside 1/3 cup for... Read More…
Chili Stuffed Zuccini
Cut Zucchini in half, and leave slightly hollowed out portion face up in baking dish.
Slowly pre-cook the Chili till fully hydrated on stove. Fill hollowed out portions of Zucchini and bake in the oven at 350 till Zucchini is soft.
Bulgogi (Korean Barbecue)
Slice the beef as thinly as possible against the grain. It should be in very thin slices, but not falling apart. Mix all of the remaining ingredients except the lettuce. Pour over the meat and marinate at least 1 hour, the longer the better. I... Read More…
Chocolate Brownies
Mix all ingredients together thoroughly in a bowl.
Pour 1/2 of batter into a parchment lined 9" x 9" baking pan.
Drizzle some Walden Farms caramel syrup then add the remainder of the brownie batter over top.
Bake at 350 degrees... Read More…
Slow Cooker Teriyaki Steak
Cut steak into 1/8" thick slices. Combine remaining ingredients in bowl. Place meat in slow cooker, pour over sauce and stir. Cover and cook low heat 8 hours. Top with green onions. Serve over cauliflower rice, or wrap in a lettuce wrap.
Read More…Spinach Salad
Combine all of the above ingredients together in a bowl, wash the amount of spinach you want to eat, add fresh chopped mushrooms, red onions and two hard boiled eggs chopped into a bowl, drizzle two tablespoons of dressing over salad and mix... Read More…
Shrimp, Scallops & Asparagus
In a large frying pan or wok, heat coconut oil and garlic, add asparagus cook till still firm, add shrimp and or scallops cook until done. Add lemon juice, salt, splenda, seasonings and soy sauce stir well and enjoy!
Read More…Mustard Glazed Salmon Steaks
1. Heat oven to 425º F. Line a rimmed baking sheet with nonstick foil. Place salmon steaks on top.
2. Whisk brown sugar and mustard in small bowl until blended. Evenly divide on top of each salmon steak, spreading to cover.
3. Bake 15... Read More…
Banana Chocolate Loaf
Makes one mini loaf, or 2 muffins. You can have half (or one) for breakfast, then the other half (or one) for lunch.
Pour all contents into the mini loaf and bake at 350 degrees for about 15 minutes. Yields 2 non-restricted products.
I make it in to 2 muffins so I can save one for later. Very Yummy!
Read More…“Rice” Pudding
Mix gelatine with water, add pudding, cauliflower and flavourings (you could use any extract flavourings you like, maple, orange, strawberry) – mix well and put in refrigerator till set. Top with Walden Farms caramel sauce, strawberry spread or... Read More…
Wildberry Muffins
- Preheat oven to 350°F. Spray a standard sized muffin tin with olive oil spray.
- Before opening packet, crush IP Crispy Cereal until fine (powder consistency.)
- In a medium bowl, mix beaten eggs, ground cinnamon, Splenda/Stevia,... Read More…
Luxuriously Vanilla Italian Cream Soda
Luxuriously Vanilla Italian Cream Soda recipe. Mix the first three ingredients in a tall glass. Add enough ice to fill the glass.
Read More…Grilled steak with spicy green salsa
Steak:
Mix the chilli powder, oregano, cumin, salt, and pepper. Rub mixture on the steak. Pour about 2 Tbsp olive oil over the steak and rub it in. Let sit for 10 minutes. Grill to your desired doneness, let rest for 5 minutes
Salsa... Read More…
Red and Green Salad
Per serving: Calories: 89, Fat: 3 grams, Protein: 5 gram, Carbohydrates: 6 grams
In a small bowl, mix dressing ingredients together. In a salad bowl, combine lettuce, onion, radishes, cucumber and celery. Add dressing to salad and toss to coat all ingredients. Serve immediately.
If you have fresh herbs handy, replace... Read More…
Lime Grilled Haddock
Preheat grill. In a small bowl, whisk together the lime juice, olive oil, garlic, soy sauce, optional ginger root, mustard, salt, and pepper. Brush the haddock steak with about one-third of the dressing and reserve the rest. Place haddock steaks... Read More…
Quick and Delicious Quesadillas
*note this recipe is not Ideal Protein compliant using Tortilla's
However, you could sub with IPCrepes to make it compliant!
Heat ground beef with chopped onions until browned and set aside.
Place first pita in the pan and add ground beef.
Sprinkle a small amount of grated cheese.
Place 2nd pita on top and press down with a spatula or pan lid.
... Read More…
Green Beans Braised with Shitake Mushrooms
Put the mushrooms in a bowl; add 1 cup boiling water. Cover the bowl with plastic wrap and let stand 5 minutes. Remove the mushrooms and reserve the liquid. When the mushrooms have cooled, remove the tough stems and dice the caps. Strain the... Read More…
Spice it up!!!
Tired of the same old meat, try a new seasoning, here are a couple of our favourites
Barbecue Rub, Jerk Seasoning, Cajun Seasoning,and Taco Seasoning
Barbecue Rub
Combine everything, stir well and store in a shaker. Sprinkle over pork, beef and chicken.
Yield: Makes approx 2/3 cup
Jerk Seasoning
Combine all ingredients, and store in an airtight container.
Yield:... Read More…
Racheal Ray - Hot or Cold Sesame Noodles Recipe
I had to adapt this recipe to make it phase 1 compliant so it is not the original recipe she did on her show, but super Yummy!
Open bag of Miracle Noodles into a colander and rinse with cold water for a couple of minutes and boil for one minute, pat dry with a paper towel or small hand towel. Cut noodles with scissors to make smaller pieces. In the bottom of a large bowl... Read More…
Sheppard’s Pie
Mix pkg IP soup with 100 ml water only & pour over mashed cauliflower. Blend well & set aside.
Cook turkey/chicken with garlic, leeks, sea salt, rosemary & optional tomatoes until browned. Place mixture in bottom of a baking... Read More…
Deviled Eggs
This is a quick recipe for Deviled eggs, a delicious and filling appetizer that's Ideal Protein Phase 1 friendly.
Cut Eggs in half
Mix the yokes with Walden Farms – Mayo or Olive/Grape seed Oil, Redmond’s Onion Salt and Mustard (To Taste). Mix and spoon back into the egg halves.
Optional – Garnish with a sprinkle of Paprika
Gingered Turnips
Combine all ingredients in a saucepan, simmer until turnips are tender (15 minutes). Drain, mash until fluffy, adding cooking liquid as needed for desired consistency.
Read More…Home Style Chicken
Put 1 breast in the center of each piece of foil. Season both sides of the meat. Cover with the vegetables; season to taste. Drizzle oil on top of the vegetables. Fold up the foil to form packets, leaving room for circulation. Bake at 450º, 20-24... Read More…
Pita Wedges or Pizza Crust
Mix crepe mix with water so it is thick add herbs & spices of choosing.
Spread thinly on cookie sheet and sprinkle sea salt over the top
Bake 350 degrees until edges are brown & crispy.
Remove from oven & spray top... Read More…
Ginger-Lime Bok Choy salad
Peel and finely grate ginger, combine Bok Choy and Romaine in bowl
Squeeze lime over salad, followed by 2-3 dashes of wine vinegar
Mix well, add a couple shakes of fennel seeds, enjoy right away of chill in fridge!!!
MARINATED BRUSSELS SPROUTS
Hands-on time: 20 minutes
Chill 4 hours before serving
Serves 8
Bring water to a boil. If using fresh sprouts, trim stem ends, remove outer leaves and cut an X into core with tip of a knife (this promotes even cooking). Cook for 6 – 8 minutes until cooked but still bright green. Drain. Mix remaining... Read More…
Brushed Eggplant
1 pounds eggplant, stem removed, cut in 3/4 inch slices
Salt & pepper (you can add any additional)
Turkey Meatloaf with Mustard Greens
This delicious meatloaf recipe offers dieters a filling and satisfying meal that can be prepared in just over an hour. Several of our fans have suggested that instead of mustard greens you can...
Heat the oven to 350. Finely chop the mustard greens (food processor works great) Cut up celery, onion, dill, and garlic. Throw all that in a bowl with the meat and egg. Mix it all up. Put it in a deep pan. Spread mustard on top (spicy or grainy... Read More…
Spring Rolls
Rolls: in a medium bowl mix water, olive oil, soy sauce and egg white. Add plain crepe packet and whisk well. Cook crepe in a skillet.
Pepper filling: in a skillet cook bell peppers and mushrooms in margarine. Add cucumbers, soy sauce and... Read More…
Phase 1 Sloppy Joe
Sloppy Joes are an American creation that is believed to have come about in the 1950's when a cook decided to add tomato sauce to a loose meat sandwich. Depending on where you live in the "states...
Start by browning the ground beef in a large pot over medium-high heat. Drain off the fat.
Add in the green peppers, green onions and garlic. Stir it around to combine, and then add the rest of the ingredients. Stir to combine, and then... Read More…
Beef Stew
Slice sirloin steak into pieces and brown in olive or grapeseed oil. Place into slow cooker and add vegetable pieces; i.e., turnips, mushrooms and zucchini. Simmer in slow cooker for the afternoon and add a bit of WF BBQ Sauce a couple of hours... Read More…
Meat Muffins
Optional- add 1 finely chopped celery stalk and some shredded zucchini (or allowed veggies of choice) Mix all ingredients together in a bowl. Using your hands is easiest, but don't overmix. Bake at 350 F for about 1 hour for a large loaf. Muffin-... Read More…
Crab stuffed Mushrooms
Combine scallions and oil. Soften scallions in a pan 1-2 minutes; stir in crabmeat, parsley, horseradish, garlic and pepper sauce. Stir well. Place half the mushrooms, stemmed sides up, in a 9" pie plate. Fill each mushroom cap with crab mixture... Read More…
Ideal Protein Dressing
DRESS IT UP…… Great ways to get in your daily oil requirement’s , make lettuce interesting or use as marinades for meat or stir fry’s!!!
Roasted Garlic Dressing
In a blender, blend all ingredients except oil. While blender is running, add oil in a thin stream until emulsified. Serve roasted garlic vinaigrette immediately. Original recipe calls for 1 egg white, I omit and... Read More…
Ideal Protein Pumpkin Pancakes
In a magic bullet or blender, add crispy cereal, pudding and baking powder, and spices and blend. Divide in half (this is two servings) and save other half for another day.
To half of the mixture add one egg white and enough water for... Read More…
Roasted Eggplant Salad
Cut eggplants & peppers in half lengthwise, spray with oil, top with salt and pepper, bake at 350* for 30-45 minutes (or until tender), cool on rack. Cut eggplant and tomatoes into bite size pieces add rest of ingredients, combine well, this... Read More…
Mustard Slaw
In a large salad bowl, combine the mustard, vinegar, Splenda and oil. Add the cabbage, sprouts, onion and pickles; toss then season with salt and pepper. Chill well before serving.
Read More…Pumpkin Pie Biscuits
Preheat oven to 350 degrees. Mix all
ingredients in a bowl. Spray cooking spray
in mini-muffin pan. Drop spoonfuls of dough
in the muffin pan. Cook for 12-15 minutes.
IP Smoothie
Place ingredients in the blender and blend until smooth. Add powder gradually after blending has started. Substitute strawberries with peaches, blueberries or pineapple.
Read More…Waffles
mix egg whites, water, baking powder salt together.
add wildberry yogurt or banana pudding package and stir until well mixed.
Place on a heated lightly oiled waffle iron.
let it cook for about 4 minutes.
Serve with... Read More…
Taco Salad
A delicious Taco Salad that will satisfy the most discriminating taste buds. Packed with a lot of flavour and a lot of heat, you will enjoy this tasty Taco Salad.
In a nonstick frying pan, cook green pepper and garlic cloves in about ¼ cup of water until soft and water boils offs, add meat and cook, stirring with a wooden spoon until you don’t see any more pink in the meat. Drain grease from meat.
... Read More…
Chicken Casserole
Place the vegetables and the chicken in a greased 9-inch square baking dish. In a medium skillet, sauté the mushrooms and celery in the oil until very soft and a little browned, about 8 minutes. Stir the mayonnaise and seasonings into the... Read More…
Oven Baked Chicken Breasts
Mix all the spices in a bowl
Heat oil over medium-high heat
While the oil heats up, rub all of the spice mixture all over the chicken breasts.
Carefully add the chicken to the hot oil. Cook 2-3 min per side, or until each side... Read More…
Lemon Chicken Recipe
Roasted Asparagus makes a great side dish for this!
Combine the lemon zest, juice, garlic, thyme, rosemary, salt and pepper in a large zipper-lock bag and shake well. If anyone is home be sure to repeat that old line "It's shake and bake and I helped" in the most annoying English voice you can... Read More…
Stuffed Mushrooms
Omit the cheese if you are in Phase 1 or 2. You could substitute an egg white to keep the
mixture together. Makes about 2 dozen
Preheat oven to 350°F. Heat oil in a large skillet over medium-high heat. Add mushroom
stems, onions, salt and pepper and cook, stirring occasionally, until softened, 8 to 10 minutes.
Transfer to a large bowl along with spinach, toss... Read More…
Zucchini "Noodles"
Trim ends of zucchini, using the wide julienne blade of mandolin, sharp knife, or a vegetable peeler, cut zucchini lengthwise into noodle like strips. Saute in grape seed oil in a non stick pan until slighty limp not mushy, season to taste, sea... Read More…
Barbequed Vegetable Salad (Ideal Protein Phases 1-4)
Preparation: 20 minutes
Cooking: 12 minutes
Servings: 4
Preheat barbecue medium-high. For salad: cut zucchini into strips and peppers into quarters.
Cut green onions in 2 lengthwise. Quarter tomatoes. Snap or cut off tough bottom part of
asparagus spears. Combine all vegetables in a bowl.... Read More…
Vegetable Soufflé
Preheat oven to 350 degrees Fahrenheit. Place Maple Oatmeal in blender and process until
finely ground. Place shredded veggies in medium to large bowl. Prepare soufflé dish by lightly
spraying with olive oil, then dust with ground... Read More…
Cooked Cabbage and Apples
Cooked Cabbage and Apples made in the slow cooker, wth spicy mustard, chicken stock, and apple juice for flavor. This recipe is not necessarily Ideal Protein friendly, but still a great...
1. Add the onions, apples, and cabbage.
2. Add the salt and pepper and mix together.
3. In a large measuring cup, mix the chicken broth, apple juice, and mustard until it is all combined.
4. Pour the liquid mixture over the... Read More…
Cranberry Relish
Boil the cranberries in the 1 cup of water for about 5 min. Pour the water off
In to a cup should be about 5 oz. of liquid and still warm. Put the IP Raspberry
Jelly Packet into it and mix well. Pour into a bowl and put in the icebox... Read More…
Home Beef Soup from Leftovers
If you are looking to put that leftover roast beef to good use, here is a quick and easy recipe for delicious homemade beef soup that is only 85 calories per serving.
This recipe Makes 14...
Toss all veggies in a large pot and cook down for 10 minutes or until onions are translucent.
Pour in beef stock, roast beef, and barley, then stir thoroughly.
Let simmer for 45 minutes to 1 hour or until barley is fully cooked.
Slow Cooker Shredded Beef
Brown beef in oil. Add all other ingredients, bring to boil, cover and simmer 1 1/2 hours or longer till very tender. Uncover and boil until liquid almost evaporated. With 2 forks, shred meat. Serve with grilled veggies.
Read More…Chili
A good meal in one. Very healthy
sauté leeks and meat. Add remaining ingredients and simmer till cooked
Read More…Barbecue Rub
Combine everything, stir well and store in a shaker. Great for anything you are gonna grill.
Read More…Chicken Vegetable Soup
Recipe for homemade Chicken and Veggie Soup, Ideal protein friendly. Serves 4.
Pour 30 oz. of low fat broth in blender. Add content of three packets of ideal protein soup and
blend until smooth. Pour into crockpot. Add chicken and assorted veggies
Simmer 4-6 hours
Pizza Tater Tots
Eat as is, or dip in Walder Farms sugar-free low carb ketchup.
Preheat over to 210 C
1. Grate cauliflower into bits like rice
2. Beat egg whites well, but not stiff.
3. Add herbs, spices, and baking powder and mix.
4. Add a bit at a time to the cauliflower. It should be able to hold... Read More…
IP Herb and Cheese Focaccia Bread
Mix the dry ingredients in a bowl and then add liquid ingredients. Let sit for a few minutes.
Pour into sprayed mini loaf pan
Bake at 350 for 18-20 minutes until golden brown
1/2 loaf is euqal to one unrestriced serving of IP... Read More…
Kale Chips
These are a low calorie nutritious snack. Like potato chips, you cannot stop at just eating one. They are great for parties and a good conversation topic.
Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly... Read More…
Chinese Chicken Fried Cabbage
Similar to traditional Fried rice-without the rice!
Put olive oil in skillet and after heated, add onions, peppers, chicken, 1 T soy sauce. Stir a few minutes and then add cabbage. Pour eggs in and stir as eggs cook. Season with salt & pepper and add 1 T soy sauce.
very good &... Read More…
Turnip Fries
Bake in a single layer on a sheet pan in a 400F(450F for crispier fries) oven for 30-40 minutes, flipping half way through.
Read More…French Toast
Perfect for lazy weekend mornings. No, its not EXACTLY like the carb & calorie heavy original, but this recipe is dang close, delicious and a lifesaver for those missing comfort breakfast...
1. Beat 2 egg whites with a pinch of salt until stiff. (You can add a pinch of cream of tartar as well to aid thickening. Not required)
2. Add in 1 package of Ideal Protein plain omelette mix until well blended.
3. Add 1-2 cups... Read More…
BBQ Pork Ribs
Heat barbecue and sprinkle ribs with sea salt & pepper, and leave them season while you make the sauce.
In a medium saucepan, over medium-high heat, heat oil for 1 minute.
Add onion & saute slightly until caramelized. Stir in... Read More…
Soy Pizza Crust Recipe (Phase 4)
for phase 4 only! delicious homemade pizza crust!
Heat oven to 375° F. Mix dry ingredients together, and add eggs, oil, and water.
Combine well. The mixture will be sticky, but should hold together. Soy flours differ, so you
may need to add a little more water. Spread dough out on... Read More…
Burger in a Bowl
Brown the ground beef with the liquid smoke, salt and pepper; drain off the fat if desired. Add the cheese, if using, and cook until it melts. Put the lettuce in a large serving bowl, red onions and tomatoes, top with the meat and green onions,... Read More…
Sushi rolls Recipe
Ideal Protein SUSHI - Sushi rolls made with cauliflower.
Shred cauliflower to the size of rice grains.
Mix vinegar, sweetener, oil and sea salt.
Heat together in microwave, try and get the mixture dry and sticky.
Place in Nori and add cucumbers, lettuce, and red pepper as desired.
Ideal Protein Pancakes with Crispy Cereal
This is a delicious healthy pancake recipe made with Protein Crispy Cereal.
Ideal Protein has 2 pancake packages (Choc chip & Orange), but both are considered restricted products....
Beat together in small bowl the following:
2 egg whites
1/4 tsp vanilla
Add in to cereal pkg the following:
1/4 tsp baking powder
Cinnamon
Nutmeg
Mix dry ingredients and then add egg whites.
Best... Read More…
Fried Eggplant
Combine all of the dry ingredients in a shallow pan. Break the eggs into another shallow pan and beat well with a fork. Start with 2 eggs and add the third one if needed, I use 1 whole egg and 2 egg whites.
Heat the oil in a large non stick... Read More…
Healthy Homemade BBQ Chicken Pizza
Pre-Heat oven at 375 degrees F. Add your sauce to the pita, spreading it
evenly. Add a thin layer of cheese. Add all of your veggies. Top with
another thin layer of cheese. Bake in the oven for 15-20 mins or until the
pita is... Read More…
Slow Cooker Spicy Pork Chops
Place all ingredients in slow cooker, cook on low for 5 hours. For non-dieters sauce can be used on rice.
Read More…Chicken Salad w/ curry
Place all ingredients in slow cooker, cook on low for 5 hours. For non-dieters sauce can be used on rice.
Read More…Turkey Rub
Mix together - rub on turkey before roasting, I like to add a little chili to it for a zip. Instead of garlic powder sometimes I will rub turkey with fresh chopped garlic and a little oil before rubbing spices on. Cook as per turkey instructions... Read More…
Chocolate Frosting
Frosting to be used on cakes, cookies, etc.
Whisk the Egg whites until peaks form and
then add salt and sweeteners. Mix and then add pudding mix. Mix until totally incorporated. Use as you would any other icing or frosting.
Fluffy Potato Rolls
1. Preheat oven to 200º C/400º F
2. Beat egg whites 'til foamy, but not stiff
3. Add in IP Potato Puree, baking powder & baking soda. Mix well. Batter should be medium thick.
4. Spray cupcake pan with olive oil or other 0/0/... Read More…
Savory Mushroom & Spinach Crepes
This is compatible with all phases of the program, and I find it to be a great (restricted), easy meal for lunch!
Prepare the Crepes as directed. I usually make 3 small thin Crepes. (Mix in salt to taste with the mix to help get your salt in)
Sauté the mushrooms and spinach in the olive oil, add the rest of the salt. When they're fully sautéed, add in... Read More…
Cinnamon Bun Pancake
Make up a package of the Crepe, using enough water to make it slightly runny. Spoon into a
nonstick skillet. Sprinkle the top with a mixture of cinnamon and Splenda (amount depends on
how much you like cinnamon!) Make up the vanilla... Read More…
Baked Meatballs
serves 2
Mix all ingredients together in a large bowl, mix should not be too wet, start with 1 egg if too dry add the second, shape meat into golf size balls, place on baking sheet with sides bake at 375⁰ for 15-20 minutes until meatballs are cooked... Read More…
Rubbed Pork Tenderloin with Roasted Tomato Sauce(BBQ)
The truth is, the rub in this recipe is so good that the meat doesn't even need a sauce, but if tomatoes are in season, whip up this cooked salsa for a colorful flourish. Fire-roast the vegetables...
Sauce: grill the tomatoes and jalapeno over direct high heat until black and blistered in spots. The tomatoes will take 4 to 6 minutes and the jalapeno will take 2 to 3 minutes. Put the tomatoes and jalapeno in a food processor along with the... Read More…
Ideal Eggplant Caponata
Sprinkle 2 tsp salt over eggplant; stir well. Place eggplant in colander, and let stand 1 hour.
Rinse well; drain. Combine tomato & next 6 ingredients in a medium bowl; stir well & set
aside. Heat 1-1/2 tsp olive oil in a... Read More…
Roasted Asparagus
It is a shame I did not discover Asparagus earlier in life, and here is the only way to prepare it.
Mix your seasoning with the oil and use a brush to paint them evenly. Pop them in the oven for a few minutes then turn them continuing until they start to get the slightest brown or outer crispyness depending on your preference.
Read More…Veggie Omelette
Take celery, scallions, broccoli, and sauté in a non-stick pan until they are at the desired
consistency and when almost done, add some fresh mushrooms. Add some tomato but don’t
cook the tomato too long. When this mixture is done add... Read More…
Delicious Vegetable and Steak Kebabs
Delicious Grilled Veggie and Steak Kebabs, great for all phases of Ideal Protein. Perfect appetizer for 2, we love to barbeque them to make the beef even more tender and tasty. Phase 1 compliant...
1. Soak two bamboo skewers in water for 10 to 15 minutes.
2. Set aside 6 zucchini rounds. Cut the remaining zucchini rounds into quarters and toss with the quartered cherry tomatoes, 1 teaspoon of the oil, and the garlic. Season with salt... Read More…
Spicy Chicken Legs
In a small bowl, mix oil and spices. Put chicken in ziplock bag pour marinade over meat, close bag rub chicken with spice mixture, refrigerate for 30 minutes or more. Arrange on a baking sheet..Heat oven to 350F. Bake chicken 40 to 45 minutes or... Read More…
Cabbage Rolls
Preheat oven to 350 degrees.
Brown turkey and add onions, bell peppers and mushrooms. Drain well, spoon into cabbage leaves (should be softened but still bright green), wrap like a burrito, hold closed with toothpicks and place in baking... Read More…
Chocolate Bark
IP chocolate pudding (or any pudding of your choice)
Shake,
pour in aluminum pie plates or place on parchment paper on cookie sheet.
Freeze (30-45min)
Take out of freezer, break chocolate into pieces
Place in container, keep in freezer.
enjoy :)
Read More…Crust-less Spinach Quiche
This delightful appetizer serves 2 and makes a great breakfast for egg lovers that are trying to eat less bread.
Sauté the mushrooms until tender. Add the spinach and ham; stir and cook until heated and mixed well. Greased pie plate with spray. Mix in the spinach mixture. Beat the eggs, add onions, salt and pepper. Pour evenly over the spinach. Bake 350º... Read More…
Garlic Chicken
Mix the seasonings; rub all over the chicken. Cover the chicken with garlic cloves. Cook on LOW 6 hours or until the chicken is done in slow cooker. You can add other flavors, seasonings, spices, this is my base sometimes I use curry, jerk spice... Read More…
Ideal Protein Stuffed Mushrooms
Marinate the 4 large mushroom caps with olive oil and garlic. Chop the remaining mushrooms. Slowly cook green onions in olive oil marinade from mushrooms. Add chopped mushrooms to pan and cook until all water is evaporated. Add chopped garlic and... Read More…
Pantry Pork Chops
Pantry Pork Chops take a bit of time to make but actually a very quick and easy recipe for anyone on a high protein diet.
Serves: 4
In a medium bowl whisk together the marinade ingredients. Place the chops in a large plastic
bag (Ziploc) and pour in the marinade. Press the air out of the bag and seal tightly. Turn the
bag to distribute the marinade, place in a... Read More…
Zucchini Bread
Zucchini Bread (Phase 4) compliant with Ideal Protein or great alternative to bread in any low carb diet.
Grease and flour two 8 x 4 inch pans. Preheat oven to 325 degrees F (165 degrees C).
Sift flour, salt, baking powder, soda, and cinnamon together in a bowl.
Beat eggs, oil, vanilla, and sugar together in a large bowl. Add sifted... Read More…
Chickpeas and Rice
Here is a fantastic new recipe we are working on modifying that can be served as either a hot stir fry or delicious cold salad.
Prepare Chickpeas and Rice
Cook dried chickpeas, place in a large saucepan covered with cold, salted water. Bring to a boil. Let boil for a few minutes. Cover and turn off the heat. Let sit for 1-2 hours. Bring to a boil again and cook for... Read More…
Meatloaf Stuffed Peppers
This is scrumptious recipe if you love homemade meatloaf and enjoy munching on fresh peppers like we do. This is a great appetizer for 2 people or as a meal served with Cauliflower "mashed"...
Preheat oven to 375˚
Crumble the ground beef into a mixing bowl, combine finely diced celery and diced onion into the mixing bowl add the salt and pepper and eggs( phase 4 only), omelet mix ( phase 1,2,3) and mix all together don’t mash it... Read More…
Meatballs & Rice dinner (Phase I friendly)
This meal makes 2 healthy servings and gives the feeling of a real cheat although is totally IP friendly. Feel free to add hot sauce or more spice mix to the meat mixture if you like things a bit...
Mix ground beef, spice mix, soya sce together, using teaspoon, form into 24 meatballs. Place in non-stick pan with olive oil on medium heat. Cover and cook for 5 minutes. Uncover, turn meatballs over, add peppers and mushrooms, cover and cook for... Read More…
Cinnamon Maple Oatmeal Muffins
Recipe for cinnamon maple oatmeal muffins, great for all phases of the Ideal Protein diet protocol.
Serving: Makes 4 muffins – 2 Ideal Protein Diet meals
Preheat oven to 350°F (175°C). Mix dry ingredients together. Combine wet ingredients and add to dry ingredients. Mix until batter is smooth. Fill 4 non-stick muffin tins approximately 2/3 full. There should be enough batter for 4 muffins (2 Ideal... Read More…