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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.

Sheppard’s Pie

sheppards 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

devilled eggs recipe

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

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Gingered Turnips

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.

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Home Style Chicken

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

pita wedges

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

ginger lime bok choy

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!!!

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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

brushed eggplant

1 pounds eggplant, stem removed, cut in 3/4 inch slices
Salt & pepper (you can add any additional)

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Turkey Meatloaf with Mustard Greens

Turkey Meatloaf Recipe

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

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 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

beef soup

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

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

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

Protein Dressings

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

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

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

Mustard Slaw Recipe

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.

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Pumpkin Pie Biscuits

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.

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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.

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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

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

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

baked chicken

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

Lemon Chicken

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"

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)

bbq Veggie Salad

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

Vegetable Souffle

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

cabbage and apple

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…