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Ideal Protein Recipes

Find hundreds of the best recipes and meal ideas for all phases of the Ideal Protein diet.

Fluffy Potato Rolls

potato roll

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

mushroom and spinach crepe

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

Cinnamon Bun Pancake Recipe

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)

rubbed pork

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

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.

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Homemade Salsa


Mix ingredients together, and refrigerate.

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Veggie Omelette

veggie omelete

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

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

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)

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 :)

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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

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

Ideal Protein Stuffed Mushrooms Recipe

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

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

Ideal Protein 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

Chickpeas and Rice Recipe

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

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)

Meatballs & Rice recipe

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

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…