Welcome to the HCG diet! - Blank Title - Home

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Welcome to the HCG diet!

This should be a very exciting time for you. Just stick with the advice below and you’ll

soon reach your weight loss goals.

I’m sure you have plenty of questions about what you can and cannot eat. What to eat on

the diet is actually the easy part; Lean meats, fresh vegetables and low sugar fruits and the

occasional “bread” snack. The challenge most people have with the HCG diet is not

hunger… it’s boredom!

Although you will burn the most calories and have the greatest success on the diet by

eating strictly with clean meat and vegetable sources, a couple of weeks without some

variety can derail your diet efforts if your willpower isn’t strong enough to keep you on

track.

We compiled a cookbook for those that need more variety in their diet. You’ll find twists

on many of your favorite dishes as well as some items that masquerade as desserts. The

important thing to remember is that though these recipes are HCG Diet “friendly”, the

majority of your meals should follow the protocol exactly from clean and preferably

organic sources.

Shopping for the HCG Diet

Your HCG diet daily requirement is two 100 gram servings of protein, 2 fruit servings, two

veggie servings and an optional two Melba toast servings.

Here’s how that should break down-

Fruits: Apples (best choice), oranges, grapefruit, strawberries, melons and blueberries

Vegetables: There are choices aplenty - beets, greens, tomatoes, broccoli, lettuce, spinach,

chard, onions, fennel, celery, cucumbers, radishes, cabbage, mushrooms, alfalfa sprouts,

peppers and green beans. Any fibrous vegetables not on this list are probably OK. The key

is to stay away from “starchy” vegetables like peas and carrots.

Protein: Your protein choice ideally should come from a lean meat source such as chicken

breast, beef, venison, bison, white fish, shrimp, crab, lobster, halibut, tilapia or striped

bass. Vegetarians can have boiled egg whites, cottage cheese or skim milk. Stricter vegans

can choose from vegetable based protein substitutes. Either way, all protein sources must

be very low or no fat.

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Breads: The diet allows Melba toast or Alessi breadsticks. The challenge with bread is it’s

VERY difficult to eat just a little. You can find other super low calorie bread choices for a

snack but just be aware that each and every extra calorie you eat more than allowed will

dramatically affect your final outcome.

Fat-free and sugar free options:

Many of the recipes will include fat-free or sugar-free ingredients. Please use these

sparingly. Most of these food items are not “healthy” choices under normal circumstances.

Given a choice you should always opt for whole foods rather than processed foods.

However, using them infrequently to add some variety to the diet is absolutely fine. Here

are a few choices that’ll make the diet easier:

Fat Free Whipped Cream (10 calories for two tablespoons)

Fat Free Shredded or sliced Cheese (35 calories for either 1 slice or ¼ cup)

Fat Free Mayo (Walden Farms – 0 calories per tablespoon. Kraft 10 calories per

tablespoon)

Fat Free Half and Half (2 tablespoons 15 calories)

Snackwell’s Fat Free Devil’s Food Cake (Use cautiously. Only 50 calories and it can satisfy

that occasional chocolate urge.)

Walden Farms (www.waldenfarms.com) offers a variety of sugar and fat free items

including syrup, BBQ sauce and salad dressings. You can check them out online or at your

grocer. Your overall best choice for sweeter is Stevia. It’s a natural sweetener unlike

Equal and Splenda. It tastes a little odd but it’s very sweet and quite handy.

The HCG diet is one of the most powerful weight loss programs out there. Stick to the

basics and add in a little variety and you’ll see that new skinnier you sooner than you ever

thought possible.

http://www.waldenfarms.com/

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HCG Foods Calorie Chart

Fish Avg 98 cal

Cod 3.5 oz 83

Crab Meat 3.5 oz 100

Flounder 3.5 oz 90

Haddock 3.5 oz 88

Halibut 3.5 oz 110

Lobster 3.5 oz 98

Red Snapper 3.5 oz 110

Shrimp 3.5 oz 110

Tilapia 3.5 oz 94

Very Lean Beef Avg 152 cal

93/7 ground beef 3.5 oz 150

Cube Steak 3.5 oz 160

Sirloin Tip Side Steak 3.5 oz 130

Top Round Steak 3.5 oz 166

Tri Tip Steak 3.5 oz 154

Chicken

Chicken Breast 3.5 oz 87

Veal Avg 114 cal

Veal, sirloin 3.5 oz 110

Veal, loin chop 3.5 oz 117

Vegetables Avg 19 cal

Asparagus (3.5 oz oz) – 20 calories 3.5 oz 20

Asparagus (2? tip) – 1 calories 2 tips 1

Asparagus (small spear) – 2 calories small spear 2

Asparagus (medium spear) – 3 calories med spear 3

Asparagus (large spear) – 4 calories large spear 4

Broccoli (3.5 oz oz) – 34 calories 3.5 oz 34

Broccoli (1 cup – 88g) – 30 calories 1 cup 30

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Broccoli (5? spear – 31 g) – 11 calories 31 grams 11

Celery (3.5 oz oz) – 15 cal 3.5 oz 15

Celery (medium stalk) – 6 calories med stalk 6

Cabbage (3.5 oz oz) – 24 calories 3.5 oz 24

Cabbage (1 cup shredded) – 17 calories 1 cup shredded 17

Cauliflower (3.5 oz oz) – 22 calories 3.5 oz 22

Cauliflower (1 cup) – 28 calories 1 cup 28

Cauliflower (3 flowerets) – 12 calories 3 flowerets 12

Cucumber (3.5 oz oz) – 12 calories 3.5 oz 12

Cucumber (small) – 19 calories small 19

Cucumber (medium) – 24 calories med 24

Cucumber (large) – 34 calories large 34

Cucumber (English long) – 60 calories english long 60

Lettuce, all varieties (3.5 oz oz) – 20 calories 3.5 oz 20

Lettuce, all varieties (1 cup) – 8 calories 1 cup 8

Lettuce, all varieties (small head) – 32 calories small head 32

Red Radishes (3.5 oz oz) – 12 calories 3.5 oz 12

Red Radishes (one medium) – 1 calories one med 1

Spinach, raw (3.5 oz oz) – 20 calories 3.5 oz 20

Spinach, raw (1 cup) – 7 calories 1 cup 7

Spinach, frozen (3.5 oz oz) – 23 calories 3.5 oz 23

Spinach, frozen (1 cup) – 41 calories 1 cup 41

Spinach, cooked (3.5 oz oz) – 31 calories 3.5 oz 31

Spinach, cooked (1 cup) – 48 calories 1 cup 48

Tomato (3.5 oz oz) – 20 calories 3.5 oz 20

Tomato (cherry) – 3 calories cherry 3

Tomato (plumb) – 11 calories plumb 11

Tomato (small) – 16 calories small 16

Tomato (medium) – 22 calories med 22

Tomato (large) – 33 calories large 33

Fruit

Apple (small) – 55 calories small 55

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Apple (medium) – 72 calories med 72

Apple (large) – 110 calories large 110

Orange (navel) – 69 calories navel 69

Orange (Florida) – 65 calories Florida 65

Orange (California) – 59 calories California 59

Strawberries, 12 large – 72 calories Strawberries 72

Strawberries, 20 medium – 80 calories 20 med 80

Pink Grapefruit (California) – 92 calories California 92

Pink Grapefruit (Florida) – 74 calories Florida 74

Bread

Grissini Breadstick (3 g) – 12 calories 3 grams 12

Melba Toast (3 gram) – 12 calories 3 grams 12

Melba Toast (5 gram) – 20 calories 5 grams 20

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Appetizers/ Salads/Soups

4 servings

Ingredients

12 oz. shrimp 5-6 Tbsp. lime juice 2 medium tomatoes, chopped 5 Tbsps. cilantro, chopped 4 stalks green onion, chopped 1 clove garlic, minced 1/4 cup red onion, finely chopped 1/4 tsp. oregano, dried 1 pepper, finely chopped Pinch cayenne pepper

Instructions

1. Steam the shrimp. 2. Add all remaining ingredients and stir until well combined. 3. Chill and marinade in the refrigerator for at least 30 minutes. 4. Serve with Melba toast.

Nutritional Facts:

113.5 calories; 1.2 g fat; 7 g carb; 1.4 g fiber; 2 g sugar; 18.9 g protein

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Ingredients

7 oz. chicken (2 servings) Morton Light Salt to taste black pepper 2 oranges, 1 juiced and 1 sectioned 4 Tbsp. lemon juice 2 Tbsp. cider vinegar 1 Tbsp. fresh ginger, grated Dash cayenne pepper Splenda to taste 5 cloves garlic, minced 1 1/2 tsp. tarragon, dried 2 servings lettuce, chopped

Instructions

1.Preheat pan over medium heat.

2.Sprinkle chicken with salt and pepper.

3.Add chicken to pan and fry for 7 min until browned.

4.Add juice from one orange, sections from second orange, lemon juice, vinegar, ginger,

cayenne, Splenda, garlic, and tarragon to pan and simmer for 15 minutes.

5.Remove chicken from pan, cut into thin strips, and cool.

6.Place chicken on lettuce and pour remaining sauce over top.

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Nutritional Facts:

201.9 calories; 3.1 g fat; 19.8 g carb; 2.8 g fiber; 7.3 g sugar, 24.8 g protein

2 servings

Ingredients

200 grams raw shrimp (approximately 10-12 medium shrimp steamed) Cocktail sauce: 6 ounces tomato paste (1 can) 4 tablespoons lemon juice 2 tablespoon apple cider vinegar 2 teaspoon hot sauce 1/4 teaspoon of horseradish or to taste Dash of mustard powder Stevia to taste Morton Light Salt and pepper to taste Water as needed for desired consistency

Instructions

1.Mix tomato paste, vinegar, horseradish, lemon juice and spices together and allow spices to

marinate and dipping sauce to chill.

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2.Add additional water as needed to create desired consistency.

3.Steam the shrimp until pink and well cooked.

4.Chill shrimp for 30 minutes in the refrigerator and serve with cocktail dipping sauce.

Nutritional Facts:

Per Serving: 176.5 calories; 1.6 g fat; 18.3 g carb; 4.0 g fiber; 10.4 g sugar; 24.7 g protein

1 serving

Ingredients

1 cup raw cauliflower, grated 1/4 cup egg substitute 1 cup shredded 2% reduced fat mozzarella Sprinkle garlic salt Sprinkle Italian seasonings 1/2 cup Italian diced tomatoes, puree to make marinara sauce

Instructions

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1.Preheat oven to 350.

2.Mix cauliflower, 1/4-cup egg substitute, and 3/4 cup shredded mozzarella together in a bowl

until combined.

3.Line a 9X13 pan with parchment paper or lightly grease with cooking spray. Pour mixture

into pan about 1/2 inch deep. (It is okay if the mixture does not cover the entire pan).

4.Bake at 350 for 40 min or until set.

5.Sprinkle with garlic salt, Italian seasonings, and 1/4-cup mozzarella.

6.Continue baking for an additional 10 minutes until cheese is melted.

7.Take out of oven and with a pizza cutter, slice strips through set dough.

8.Serve with pureed, homemade marinara sauce.

Nutritional Facts:

309.4 calories; 10.9 g fat; 21.4 g carb; 3.3 g fiber; 29.9 g protein

1 serving

Ingredients

1 cucumber 100 grams already cooked, cold crab meat 1 Tbsp. lemon juice

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1/2 Tbsp. rice vinegar 1 Tbsp. Splenda 1/4 tea garlic powder Dash Morton light salt Dash black pepper 1/4 tea dill, dried 1 green onion, chopped 1 melba toast, crushed

Instructions

1.Cut cucumber in half long ways. Carve out center of cucumber with a melon baller or spoon.

2.Place Melba toast in a Ziploc bag and crush with a rolling pin or mug. Set aside.

3.Mix lemon juice, vinegar, Splenda, garlic, S&P, and dill in a small bowl and mix well. Fold in

crabmeat.

4.Load up the cucumber boats with crab mixture. Sprinkle with green onions and Melba toast.

Enjoy!

Nutritional Facts:

117.4 calories; 0.6 g fat; 739.9 potassium; 22.5 g carb; 4.6 g fiber; 12.4 g protein

Ingredients

4 servings chicken breast (400 grams)

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2 cups spinach 1/4 cup onion, chopped 4 garlic cloves, minced 3 Tbsp. lemon juice 1 tsp. oregano 1/8 tsp. thyme 1/4 tsp. onion powder 1/8 tsp. garlic powder Dash of cayenne pepper Pinch of Morton light Salt Pinch of black pepper 2 cups chicken broth (or water) Instructions

1.Preheat oven to 350 degrees. Start out by pounding each chicken to about ¼ inch thick. You

can use the back of a large spoon. Cover the chicken with wax paper or place in a plastic bag to

avoid any splatter.

2.Place spinach, onion, garlic, lemon juice, and spices in a medium saucepan and briefly heat

and stir to incorporate flavors and wilt spinach.

3.Drain liquid from saucepan and place a mound of spinach mixture toward the end of each

chicken breast. Roll the spinach inside the chicken breast and secure with a toothpick.

4.Place rolls in a 9X9 baking dish and add chicken broth. Bake for 25 minutes or until chicken

juices run clear.

PHASE 3 MODIFICATIONS: Add a smear of ricotta cheese inside the chicken roll. Top

cooked chicken with marinara sauce and mozzarella cheese.

Nutritional Facts:

151.1 calories; 1.6 g fat; 758.8 g potassium; 6.9 g carb; 2.7 g fiber; 0.5 g sugar; 27.2 g protein

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Ingredients

100 grams of shrimp 1 Cup of spinach or cabbage 1 medium lemon 3 garlic cloves, minced 3 Tbsp. chicken broth or water 1 Tbsp. dried basil 1 Tbsp. dried oregano Dash of cayenne pepper Pinch of Morton light Salt Pinch of black pepper Instructions

1.Place shrimp, 1/2 lemon juice, chicken broth or water, and garlic in pan. Cook for 5-6

minutes until shrimp is pink and heated through. 2. While cooking: sprinkle shrimp with basil, oregano, cayenne pepper, and salt. 3.Remove shrimp from heat and cool 5 minutes. Place shrimp on spinach or cabbage.

Sprinkle entire dish with pepper and remaining 1/2 lemon juice. 4. Serve cold or warm, but not hot enough to wilt spinach.

Nutritional Facts:

148.4 calories; 1.9 g fat, 11.2 g carb; 3.4 g fiber; 23.4 g protein

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Ingredients

1 sliced cucumber

2 TBSP apple cider vinegar

1 TBSP fresh lemon juice

1 TBSP Bragg’s amino acids

1 tsp. minced onion

Cayenne pepper to taste

Stevia to taste

Instructions

Mix ingredients together, marinate for 20 minutes or more and serve chilled.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Ingredients

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100 grams diced chicken

1 apple diced

Celery diced (optional)

1/4-cup water

2 TBSP lemon juice

1/2 TBSP finely minced onion

1 clove of garlic crushed and minced

1⁄4 tsp. curry powder

Dash of onion powder

Dash of cayenne pepper

Dash of cinnamon

Stevia to taste

Instructions

In small saucepan lightly sauté chicken in lemon juice until lightly brown, add 1/4-cup

water and spices. Stir well and simmer over low heat until liquid reduces to form a

sauce and chicken is cooked well. Add water as needed to create the consistency you

want. Chill, add chopped apple and celery or omit the celery and serve over a green

salad.

Makes 1 serving (1 protein, 1 vegetable)

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Ingredients

100 grams lobster tail diced

Celery, sliced steamed fennel bulb, or tomatoes (optional)

1 TBSP lemon juice

1 tsp. apple cider vinegar

Pinch of chopped green onion

Pinch of tarragonSalt and black pepper to taste

Stevia to taste

Instructions

Mix lobster, liquid ingredients and spices together and serve over a salad, or with

another vegetable.

Makes 1-2 servings (1 vegetable coleslaw) (1 vegetable, 1 fruit apple slaw)

Ingredients

1⁄2 head cabbage

1 apple diced

2 TBSP lemon juice

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1 TBSP apple cider vinegar

1⁄4 tsp. garlic powder

Dash of mustard powder

Salt and pepper to taste

Stevia to taste

Instructions

Slice cabbage in thin strips. Toss with lemon juice and spices. Allowto marinate for 20

minutes or overnight. Add apples and a 1/8 teaspoon of cinnamon to make an apple

slaw.

Makes 1 serving (1 vegetable, 1 fruit)

Ingredients

1⁄2 large grapefruit (or 1 whole small grapefruit) cut into medium chunks or 1 orange in

segments

Fennel bulb steamed

2 TBSP lemon juice

Chopped mint or cilantroStevia to taste

Instructions

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Slice fennel bulb and cut citrus into chunks. Combine ingredients in a bowl. Mix well

and chill.

Makes 1-2 servings (1 vegetable)

Ingredients

1 whole cucumber cut julienne style

2 TBSP Bragg’s liquid aminos

2 TBSP lemon juice

2 TBSP vegetable broth (optional)

1 TBSP chopped green onion

1 clove of garlic minced

1 basil leaf rolled and sliced

1 tsp. cilantro leaves chopped

1/8 tsp. red chili flakes


Stevia to taste

Instructions

Chop up cucumber in julienne strips. Mix liquid ingredients with the garlic, onion, fresh

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herbs and chili flakes. Mix in cucumbers and coat thoroughly with spice mixture. Allow

to marinate for 15 minutes or overnight.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Ingredients

100 grams chicken cooked and diced

1 apple diced

3 stalks celery diced

3 TBSP lemon juice

1/8 tsp. cinnamon

Dash of nutmeg

Dash of cardamom

Dash of salt

Instructions

Mix ingredients together, sprinkle with cinnamon and stevia. Chill for 15 minutes.

Ingredients

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Fennel bulb steamed and diced

2 TBSP lemon juice

1 tsp. apple cider vinegar (optional)

1 tsp. minced red onion

Dash of turmeric


Instructions

Steam fennel until bulb is tender, marinate Fennel in vinegar and spices or any

marinade and chill until ready to serve. Serve with appropriate fruit or lemon juice. Add

salt and pepper to taste. Works well with chopped apple or slices of orange.

Makes 1-2 servings (1 vegetable, 1 fruit)

Ingredients

1 whole cucumber

Sliced strawberries

1 serving strawberry vinaigrette

Pepper to taste

Stevia to taste

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Instructions

Slice strawberries and cucumber. Toss with strawberry dressing, stevia and pepper to

taste. Allow to marinate for at least 15 minutes.


Ingredients

100 grams chicken breast

Cabbage

2 tablespoons Bragg’s liquid aminos

1 tablespoon apple cider vinegar

1 tablespoon minced green onion


Fresh grated ginger


Instructions

Brown the chicken with lemon juice, 1 tablespoon Bragg’s, garlic, and

onion. Slice cabbage into fine strips. Steam lightly until cooked. Drain off excess liquid.

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Add chicken, ginger, salt and pepper and chill. Sprinkle with additional Bragg’s.

Ingredients

1 c. chicken broth

1 1/4 c. water

1/2 lemon, quartered

100 grams chicken breast, thinly sliced in long strips

3 Tbsps. apple cider vinegar

2 cloves garlic, minced or pressed

1/4 c. minced onion

1 stalk green onions, sliced

1 tea fresh ginger, grated

Dash cayenne pepper

1/4 tea chili powder

Pinch Morton light salt

1 Tbsp. Splenda

Instructions

1.Bring chicken broth and water to boil over medium-high heat in a medium pot.

2.Firmly roll lemon with palm of your hand to loosen juices, cut and quarter 1/2 lemon.

Squeeze juice from quartered sections into pot then toss in all 4 lemon wedges. Boil for

5 minutes, then remove lemon rind with fork or strainer.

3.Add chicken, onion, garlic, and ginger and boil for 2 minutes.

4.Add remaining spices and boil for 1 minute.

Nutritional Facts:

169.2 calories; 1.7 g fat; 16 g carb; 4.2 g fiber; 27 g protein

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Makes 2 servings (1 vegetable)

Ingredients

2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)

2 cups chopped fresh tomatoes

3 ounces of tomato paste

4-6 leaves of fresh basil rolled and sliced

1-2 cloves garlic crushed and minced

2 tablespoons chopped onion

1 teaspoon garlic powder

¼ teaspoon dried oregano

Pinch of marjoram

Salt and black pepper to taste

Instructions

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Puree all ingredients in a food processor or blender. Pour into a saucepan and heat to a boil.

Reduce heat and simmer for 20 to 30 minutes. Serve hot, garnish with fresh basil leaves or

parsley.


Ingredients

100 grams lean ground beef (less than 7% fat)

1 cup chopped tomatoes

½ cup water

1 tablespoon minced onion

2 cloves garlic crushed and minced

Pinch of garlic powder

Pinch of onion powder

¼ teaspoon chili powder

Pinch of oregano

Cayenne pepper to taste (optional)


Instructions

Brown ground beef in small frying pan. Add onions and garlic. Stir in tomatoes and

water. Add spices and simmer slowly until liquid is reduced. The longer it cooks the

more tender and flavorful. Add a little water as needed to prevent burning. Serve with

chopped green onion or tomato garnish and salt and pepper to taste.

Phase 3 modifications: Top with cheddar cheese and a dollop of sour cream.

Makes 1 serving (1 vegetable)

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Ingredients

2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)

Tomatoes chopped or celery

8 ounces tomato sauce or 3 ounces tomato paste (omit if celery is used)

1 clove garlic crushed and minced

1 tablespoon onion chopped

1/8-teaspoon ginger

¼ teaspoon cumin


Fresh parsley, cilantro or mint

Instructions

Combine broth, tomato sauce, and paste. Bring to a boil. Reduce heat and add spices.

Simmer for 20-30 minutes or until vegetables are tender.

Phase 3 modifications: Add string beans, zucchini or other vegetables as desired.

Entrees

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1 serving

Ingredients

100 grams chicken 2 cups vegetable stock, separated 3 Tbsp. apple cider vinegar 1 Tbsp. curry powder 1 tea cumin 1 tea garlic powder 1 tea ginger powder Dash ground cloves Dash of cinnamon 5 radishes

Instructions

1.Place 1/2 cup of the vegetable stock and remaining ingredients (minus the radishes) in a

plastic bag and shake well. Refrigerate for at least 30 minutes.

2.Emty bag contents into frying pan along with another 1/2-cup vegetable stock and cook on

medium heat for 14 minutes flipping chicken half way through, or until chicken juices run

clear.

3.Continue adding small amounts of vegetable stock to pan to keep juices from burning.

4.Gate 5 radishes and set along side and on top of chicken.

5.Pour remaining curry sauce over radish slaw.

Nutritional Facts:


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4 servings

Ingredients

100 grams chicken 6 cloves garlic 1/3 cup fresh basil leaves 1 tsp. dried oregano 1 Tbsp. milk 3 Tbsp. apple cider vinegar 5 Tbsp. lemon juice 1/3 cup water Salt and pepper to taste Instructions

1. Fry chicken in a pan until cooked thoroughly.

2. While chicken is frying, puree remaining ingredients in a food processor to make pesto

sauce.

3. Add pesto sauce to chicken and cook on medium heat until well coated.

For Phase 3: Add 1/4-cup Parmesan cheese and 1/3-cup pine nuts to pesto sauce.

Nutritional Facts:


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1 serving

Ingredients

3 1/2 oz. chicken breast 1 cup cabbage chopped 1/8 tsp. garlic powder ¼ tsp. ginger powder 1 tsp. Splenda 3 Tbsp. apple cider vinegar 1/8 tsp. sea salt 1/4 tsp. marjoram 1 pinch nutmeg Instructions

1. Mix together rice vinegar, Splenda, and salt. Pour over chopped raw cabbage, and then

sprinkle with sage. Refrigerate for 30 minutes.

2. Preheat grill on medium heat. Season chicken breast on both sides with garlic, ginger, salt,

nutmeg, and marjoram.

3. Grill for 4-5 minutes each side until center is no longer pink. Place chicken on coleslaw.

Nutritional Facts:

136 calories; 1.6 g fat; 6.3 g carb; 2.3 g fiber; 24.3 g protein

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2 serving

Ingredients

3.5 ounces chicken 2 medium green cabbage leafs 2 medium Napa cabbage leafs 1 garlic clove 3 Tbsp. balsamic vinegar 1/4 tsp. onion powder 1/4 tsp. sea salt 1/4 tsp. pepper 1 tsp. fresh ginger-finely grated Instructions

1. Mix together chicken pieces with balsamic vinegar, salt, pepper, onion powder and finely

grated ginger.

2. Cook until chicken is cooked thoroughly. Add Napa cabbage and cook until cabbage is

slightly cooked.

3. Split the chicken mixture in two, place in remaining cabbage leaves into a wrap

Makes 1 serving (1 protein, 1 vegetable, 1 Melba Toast)

Ingredients

100 grams cubed chicken 1 cup chopped asparagus ½ cup chicken broth or water 1 crushed Melba toast- optional 1 clove minced garlic 2 Tablespoons chopped onion

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Dash of paprika Salt and pepper to taste

Instructions

1. Place chicken, asparagus, spices and broth into a small baking dish. 2. Bake at 375 for 30 minutes or until bubbly. 3. Top with crushed Melba toast crumbs and paprika

Ingredients

100 grams ground chicken breast ¼ tsp. pepper ¼ tsp. onion salt ¼ tsp. onion powder 1 tsp. garlic powder ¼ tsp. dry mustard 2 Tbsp. apple cider vinegar

2 cups spinach

Instructions

Mix all ingredients with ground chicken breast and form small patty. Grill or broil and serve with spinach and apple cider vinegar.

Ingredients

100 grams whole or thick sliced chicken breast ¼ cup chicken broth or water

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1 serving Melba toast crushed 3 tablespoons lemon juice ½ teaspoon rosemary ¼ teaspoon onion powder ¼ teaspoon garlic powder

Pinch or lemon or orange zest


Instructions

1. Marinate chicken in lemon juice, salt and rosemary. 2. Mix Melba toast crumbs and spices in a bowl. 3. Rub spice mixture into chicken pieces and place in baking dish. Add broth. 4. Bake chicken at 350 for 20-30 minutes until cooked. Sprinkle chicken with lemon

juice, salt and pepper. Garnish with fresh parsley and lemon slices.

1 serving- 205 calories

Ingredients

3.5-4 ounces diced chicken breast 1 teaspoon chili powder 2 tablespoons Franks Hot Sauce 2 stalks chopped celery Dash of garlic powder

Instructions

1. Mix chicken, hot sauce and chili powder and merited for 20-30 mins. 2. Cook on medium heat-high heat till cooked thoroughly. 3. When cooked, add chicken to chopped celery.

Makes 1 serving (165 calories; 1 protein, 1⁄2 vegetable, 1 milk)

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Ingredients

3.5 oz. boneless chicken breast, cut into thin strips

1⁄2 tsp. fresh ginger, finely chopped

1⁄3 cup Basic Chicken Broth

2 tsp. Bragg Liquid Aminos

1 Tbsp. milk

8 drops Stevia

1 cup asparagus pieces, cooked to crisp tender


Instructions

1. Heat a nonstick skillet over medium-high heat. Season the chicken with salt and

pepper and add to the skillet, stirring constantly, until chicken is no longer pink,

about 2 minutes. Stir in the ginger and cook 1 minute.

2. In a small bowl, combine the broth, Bragg Liquid Aminos, milk, and Stevia and

pour over the chicken, stirring well to coat. Add the asparagus, reduce the heat to

low, and cook covered, until the chicken is cooked through and the asparagus is hot,

about 2 minutes.

Makes multiple servings (1 protein, 1 vegetable)

Ingredients

Lean beef brisket in weighed 100 gram increments

4-6 stalks celery

1 tablespoon garlic powder

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1 tablespoon onion powder

1 tablespoon paprika

1/4 cup chopped onion

5 cloves of garlic crushed and chopped


Chili pepper to taste

Salt and fresh ground black pepper to taste

Instructions

Combine spices in a small bowl. Rub the mixture into the beef on all sides. Salt the meat

liberally. Place the brisket in a crock-pot. Fill about 1/4 ways with water. Add celery to

the liquid and set crock-pot on high for 30minutes. Reduce heat to medium or low and

allow to slow cook for 6-8hours. Baste and turn the brisket periodically. You may add

more of the spice mixture if you wish. Enjoy with horseradish sauce. Save

the juices, skim the fat, and use to make flavorful sauces and dressings.

Makes 1 serving (1 protein, vegetable)

Ingredients

100 grams sliced beef or chicken cut into strips or flank steak

Tomatoes

Sliced onion cut into thin strips

1 clove garlic chopped

3 tablespoons lemon juice

2 tablespoons orange juice (optional)

1/8-teaspoon oregano

1/8 teaspoon chili powder or to taste

Pinch of cayenne pepper

Instructions

Marinate meat in lemon juice and spices. Cook strips in a frying pan with garlic and

onion. Add chopped tomatoes during the last 5 minutes of cooking and enjoy with

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lettuce leaf mock tortillas and salsa.

Phase 3 modifications: Add multi-colored bell peppers to fajitas. Use a

little butter or oil for cooking. Serve with sour cream, guacamole and

cheddar cheese if desired.

Makes 1 or more servings (1 protein, 1 vegetable, 1 Melba toast)

Ingredients

100 grams lean ground beef

1 serving Melba toast crumbs

1 ketchup recipe

1 tablespoon chopped onion

1 clove minced garlic

Cayenne to taste

1/4-teaspoon paprika

Instructions

Crush Melba toast into fine powder. Mix with the ground beef, chopped onion and

spices. Place in a baking dish, loaf pan or muffin tin for single servings. Baste with

ketchup recipe mixture and bake at 350 for 15-20 minutes. Cook longer for multiple

servings using a loaf pan.

Phase 2 variations: Use apple pulp after juicing to make meatloaf sweet and moist.

Makes 1 serving (1 protein, 1 fruit or vegetable, 1 Melba toast)

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Ingredients

100 grams veal cutlet


1 recipe marinara sauce (page 48)

1 tablespoon finely minced onion


1/4 teaspoon dried basil

1/8 teaspoon dried oregano

Pinch of marjoram


Instructions

Mix Melba toast crumbs with dry spices. Dip cutlet in water or lemon juice and coat with

crushed Melba spice mixture. Fry on high heat without oil. Top with marinara sauce and

bake in 350 degree oven for 20 minutes. Add a little water to the bottom of the pan if

necessary. Garnish with fresh basil, parsley, leftover Melba spice mixture and salt and

pepper to taste.

Phase 3 modifications: Top with provolone or mozzarella cheese and baste with olive oil.

Enjoy with freshly grated parmesan or sautéed mushrooms

Makes 1 serving (1 protein, 1 Melba toast)

Ingredients



1/4-cup vegetable broth or water

2 tablespoons caper juice



Pinch of paprika

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1 bay leaf


Instructions

Mix Melba toast crumbs with paprika, salt and pepper. Dip veal cutlet in lemon juice and

coat with herbed Melba toast crumbs. Fry veal cutlet in a little lemon juice on high heat

until cooked thoroughly. Set aside cooked veal cutlet. Deglaze the pan with vegetable

broth, lemon and caper juice and add chopped garlic and bay leaf. Cook for 1-2 minutes.

Remove bay leaf. Top the veal cutlet with remaining lemon sauce and garnish with

lemon slices.

Phase 3 modifications: Deglaze the pan with 1/4 cup white wine and whisk in 2 tablespoons of

cold butter. Pour over veal and enjoy.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Ingredients



Spinach finely chopped

1/4-cup vegetable, beef broth or water


2 leaves of basil rolled and sliced


1 tablespoon minced onion

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Dash of garlic powder

Pinch of lemon zest

Pinch of paprika


Instructions

Manually tenderize veal cutlet until flattened. Mix Melba toast crumbs with paprika,

lemon zest and dry spices. Then, dip cutlet in lemon juice and spiced Melba mixture. Fry

on high heat with lemon juice until slightly browned and cooked. Remove veal cutlet

from pan and deglaze the pan with the broth. Add garlic, onion, and basil. Add spinach

to the liquid and toss lightly until slightly cooked. Top veal cutlet with spinach mixture

and spoon remaining sauce over the top. Top with salt and pepper to taste and serve

with lemon wedges.

Phase 3 modifications: Fry with a little olive oil. Add ricotta and parmesan cheese to the

spinach mixture. Top with toasted pine nuts and parmesan cheese curls.


Ingredients

100 grams sliced beef

Cabbage cut into fine strips

1/4-cup beef broth or water

1 tablespoon apple cider vinegar

3 tablespoons orange juice (optional)


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2 tablespoons Bragg s liquid aminos

2 cloves garlic crushed and minced

1 tablespoon green onions chopped

1/4 teaspoon chili powder or to taste


Instructions

Combine spices into liquid ingredients. In frying pan or wok, stir-fry on high heat to

combine flavors and cook beef and cabbage. Add additional water if necessary to keep

dish from burning. Add additional orange slices for added sweetness if desired.

Phase 3 modifications: Stir-fry with additional vegetables such as bell

pepper or zucchini. Cook beef with sesame, chili, peanut, or coconut oil and use soy sauce to

add additional flavor. Top with 1 tablespoon of crushed peanuts if desired.

Makes 1 serving (1 protein)

Ingredients

100 grams lean steak

Fresh ground black pepper

Dash of Worcestershire sauce

Salt to taste

Instructions

Manually tenderize the meat until flat. Rub meat with salt and coat liberally with black

pepper. Cook on high heat for about 3-5 minutes or throw on the barbeque. Top with

Worcestershire sauce if desired and caramelized onion garnish. You can also cut the

steak into strips and serve over a mixed green or arugula salad.

Phase 3 modifications: Top with blue cheese, onions, or sautéed mushrooms in butter. Or, cut

into thin strips and top with onions and provolone, and make a cheese steak salad.

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Ingredients

100 grams lean ground hamburger (less than 7% fat)

1 tablespoon finely minced onion

1 clove finely minced garlic

Dash of garlic powder

Dash of onion powder



Instructions

Mix ingredients thoroughly and form into patties (2-3). Fry in small frying pan until

desired level of doneness or grill on the barbeque. If using frying pan add small amounts

of water and deglaze pan to intensify flavors. Cook approximately 3 minutes each side

or to desired level of doneness.

Teriyaki flavor: add stevia, lemon juice, and Bragg s liquid aminos to c

or top with caramelized onion garnish. Also try lean buffalo or bison meat.

Phase 3 modifications: Add crumbled Gorgonzola cheese to the hamburger meat before

cooking. Top cooked hamburgers with Swiss cheese and sautéed mushrooms or top with chili

and cheese.


Ingredients

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100 grams beef cut into thin strips

1/4-cup beef broth or water

2 tablespoons Bragg s liquid aminos

2 tablespoons apple cider vinegar


1-2 tablespoons chopped green onions

1/4-teaspoon fresh grated ginger



Instructions

Sautee ginger and spices in broth and liquid ingredients to release the flavors. Add the

beef and stir-fry gently. Deglaze the pan periodically by adding a little water. Add the

chopped green onions and serve hot.


Ingredients

100 grams ground beef

1 recipe barbeque sauce

Instructions

Butter lettuce or any large variety lettuce leaves

Brown ground beef in small frying pan. Add barbeque sauce and a little water to achieve

desired consistency. Cook for about 5 minutes. Serve on lettuce leaves.

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Phase 3 modifications: Top with cheddar cheese slices and stevia

caramelized onion rings.

Makes 1 serving (1 protein, 1 fruit)

Ingredients

100 grams of lean beef or chunked chicken

1 apple cut into large chunks

1/4-onion petals

1/4 cup beef, chicken, or vegetable broth

3 tablespoons apple cider vinegar

1 tablespoon Bragg s liquid aminos

Instructions

Marinate beef or chicken in broth, vinegar, and spices. Layer apple, onion petals, and

beef or protein chunks on wooden or metal skewers (If using wooden skewers soak

them for a few minutes so they don t burn). Barbeque directly or place on aluminum foil

sheet and cook until desired level of doneness. Baste frequently with remaining

marinade. Heat the remaining marinade in a small saucepan and use as a dipping sauce.

Desserts

Ingredients

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1 apple

3 T water

Cinnamon

Instructions

Peel, core, and dice apple.

Place diced apple in mini-crockpot and add water.

Add cinnamon.

Cook at least two hours.

When finished, mash with spoon or fork, or place in blender to reach desired

consistency.

Serve warm or refrigerate and serve cold.

Makes 1 serving

Ingredients

1 orange

2 Tbsp. lemon juice

1/4 tsp. ground cinnamon

2 Dashes of ground cloves

1 Dash of nutmeg

1/2 tsp. Splenda

Directions

Peel orange and separate segments, place in small dish. Mix remaining ingredients in a

separate small dish. Microwave liquid for 20-25 seconds or heat in a small saucepan.

Pour over orange segments.

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Nutritional facts:


1 cup of frozen or fresh strawberries

½ orange or 1/3 cup of real orange juice (not from concentrate)

¾ cup of crushed ice

Stevia flavor of choice (1/2 dropper full or 1 packet)

Instructions:

Blend all ingredients in blender till smooth.

Ingredients

4-6 medium strawberries Approximately 3 cubes of ice Any powdered or flavored stevia to taste ½ teaspoon vanilla powder or cocoa (optional) 2 tablespoons lemon juice ¼ cup water

Instructions

1.Blend ingredients together until smooth. Pour into a dish or Popsicle molds and freeze

until firm.

Phase 3 modifications: Add half and half or cream and whipped egg whites. Mix in

chopped nuts or phase 3 chocolate crumble

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Ingredients

1 apple

¼ tsp. Cinnamon

1/8 tsp. Ground cloves

Dash of Ground nutmeg

Water

Instructions

Preheat oven to 350.

Core apple leaving about 1" in bottom. Do NOT core all the way through. Place apple in

baking dish.

Fill apple with cinnamon, ground cloves, dash nutmeg, and 2 tsp. water (water should

almost reach top of apple - adjust as needed).

Pour 1/2 c water, 1/2 t cinnamon, 1/4 t ground cloves, and 1/2 t nutmeg around apple in

the baking dish.

Bake for 45 minutes - 1 hour.

Serve immediately.

Ingredients

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1/2 grapefruit

Cinnamon to taste

Splenda to taste

Instructions

1.Take a knife around the inside peel of the grapefruit so that it cuts out the

grapefruit from the peel. You can use your fingers if easier.

2.Separate the sections and place in a bowl. (It's best if the grapefruit is really

juicy. If it's not, sprinkle with a bit of water to moisten.)

3.Sprinkle with Splenda and cinnamon.

4.Toss, and then place back into grapefruit peel.

5.Broil for about 3-5 minutes until caramelized.

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