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Ideal Protein Recipes

We have hundreds of the best free Ideal Protein Recipes as well as a large selection of breakfast, dinner, dessert, and snack ideas for all phases.

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…

Cucumber Salad

cucumber salad recipe

Mix all cucumber salad ingredients. Great with Steak.

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Spinach Salad

Best Spinach Salad Recipe

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.

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Braised Baby Bok Choy

Braised 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

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

Cauliflower Roux recipe

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.

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Celery Root Puree

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

"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)

Turkey Escalope’s With Cilantro-Almond Sauce

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)

Carbless Meatballs

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…

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

Sweet Onion Dressing

Mix all ingredients together. This dressing is really good on a spinach salad with cucumbers and mushrooms.

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Vegetable Quiche’-(Phases 3-4)

vegetable quiche

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

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.

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Sweet & Spicy Stir Fry Sauce

sweet and spicy stir fry

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.

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Stuffed Chili Peppers

stuffed 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

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Roasted Vegetables

Roasted Vegetables Recipe

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

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Pure Almond Butter with Apple Slices

apples and almond butter

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.

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Oven Roasted Broccoli

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

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.

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Mustard Vinegrette Dressing

Mustard Vinegrette Dressing

Makes 1 serving - multiply for multiple servings

Mix ingredients together.

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Mashed "Potatoes" (cauliflower)

mashed 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.

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Low Fat frozen yogurt and fruit

frozen yogurt

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).

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Lettuce Wraps

lettuce wrap

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

breakfast burrito

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
STEP 3: Mix one package of the Fine Herb & Cheese Omelette.
... Read More…