HCG Approved

Breakfast

 

Egg-Mushroom Soufflé
Makes 1 Serving

1/2 cup egg whites
3 Tbsp. unsalted butter
1/2 cup thinly sliced mushrooms
1/2 medium tomato, thinly sliced
sea salt and freshly ground black pepper for flavor

Preheat the oven to 400°F. Whip the egg whites to soft peaks adding salt and pepper to taste.

 

Fake French Toast

2 eggs
4 Tbsp. ricotta cheese (no fat)
dash cinnamon and nutmeg
2 pkt Splenda

Heat frying pan.  Mix all ingredients together.  Spray some PAM in a small frying pan and pour batter in, spreading a little.  Brown on one side, and then flip and brown other side.

Use no-sugar syrup

 

Almond Vanilla Pancakes

5 Tbsp. almond flour or soy flour
1 Tbsp. water
1 egg
1/2 tsp. baking powder
A couple of pinches Splenda
1 Tbsp. vanilla syrup

Mix all the above together.  Add no-sugar syrup for flavor.

 

Broccoli Frittata
(4 servings)

1/2 cup non-fat cottage cheese
1/2 teaspoon Dried dill
2 cups fat-free egg substitute
1 10-oz package of frozen chopped broccoli
1 onion – diced

In large non-stick frying pan over medium heat, sauté onions in PAM for 5 minutes, or until soft.  Add broccoli and dill; sauté for 5 minutes, or until broccoli is heated through.

In a large bowl, mix eggs and no-fat cottage cheese. Stir in broccoli mixture. Wipe out frying pan, and then place it over medium-high heat and let stand for about 2 minutes. Add PAM and swirl the pan to distribute it. Add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a serving plate and cut into wedges. Repeat with remaining 1 teaspoon margarine egg mixture.

 

Denver Omelet

1 dozen eggs or Egg Beaters
1 pint (16 oz) fat-free sour cream
12 oz shredded cheese – jack and/or cheddar
1 lb cooked ham – chopped (check to make sure it isn’t loaded with sugar)
1 large green pepper – chopped
1/4 cup chopped onion
2 cloves garlic (optional)
Eggs are the basis of many low carb breakfasts. They are versatile, inexpensive and easy to prepare. For a breakfast on the go, boil eggs in advance and store them in your refrigerator. In the morning, grab a couple of boiled eggs and a fruit for a quick and healthy breakfast. You can also prepare mini quiches in advance and microwave them at work. Egg Beaters are a great choice.

 

Mini Quiche

1-10 ounce package of defrosted, chopped spinach
3 eggs
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions

Simply combine the ingredients and stir together, pouring evenly into 12 foil baking cups that have been prepared with cooking spray. Bake at 350 degrees for twenty minutes or until a toothpick inserted in the center comes out clean.

 

A frittata is a cross between an omelet and a quiche made on the stove and sometimes finished in the oven. They are a great way to use leftover vegetables, because you can put any vegetable you want in it.  In Italy, it is a common item in a lunch brought from home. They don’t take long to make, and then you can use it for several meals. Of course, it’s even easier to simply scramble leftover veggies and cheese with eggs.  You can make a big batch of this and save the extra; zip-type plastic bags work well.

Spinach/Tomato Frittata

3 egg whites
1 egg yolk
1 cup frozen chopped spinach
1 chopped tomato
1 clove minced garlic
Spices for flavor (I would use different ones like thyme, rosemary, sage, white pepper, etc)

Preheat oven 350 degrees.  Beat egg whites and eggs with spices in bowl.  Put spinach and tomatoes in ovenware. Pour egg mix over spinach and tomatoes. Bake for 30 – 35 min or until eggs are not runny – it can be more or less depending on how many veggies you use.

 

Protein Powder Pancakes

1 egg
1 scoop vanilla whey protein powder
1/2 tsp baking powder
1/2 tsp vanilla flavor
Sweetener for flavor as desired

Mix/blend well. Add water until it gets to looks like pancake batter consistency.

 

Pancake Syrup

1/4 cup of water
1 tsp flavored extract such as banana ( without sugar)
A pinch of salt
1-2 packets Splenda, or vanilla Stevia
A couple dashes of cinnamon

Put it in a nonstick pan and reduced it down.  It only takes a few minutes.

 

Asparagus Frittata

3 egg whites
1 whole egg
Asparagus (allowed amount)
1-2 cloves minced garlic
1 Tbsp dehydrated minced onion
1 Tbsp water
1 tsp parsley
Salt/pepper for flavor
Tabasco (optional)

Preheat pan.  Snap woody ends off asparagus and discard. Snap each asparagus spear into 2-3 pieces. Add to pan with garlic & heat through until tender. Preheat oven to 400°F. In bowl, mix eggs & water. Add asparagus, minced onion, parsley, and salt/pepper. Pour egg mixture into non-stick baking dish (or dish lined with parchment paper). Place in oven and cook 10-15 mines until done.

 

Chinese Chicken (or other meat) Salad

Cubed meat 100 grams (chicken, shrimp, or steak) – 5 Tbsp of chicken Broth – Cabbage – Dash of onion salt, Chinese 5 spice, salt & pepper – 1 minced clove f garlic – 1⁄2 packet of stevia , sliced green peppers and oranges.

Cucumber Apple Salad

1/2 chopped apple 1 sliced cucumber 2 T. apple cider vinegar Chop apple and thinly slice cucumber. Combine vinegar and water. Season with garlic salt, pepper and stevia (opt) to taste. Servings: 1 veg

Lemon Zest Asparagus

1/3 lb. asparagus

1 Tbsp fresh lemon juice

Sea salt

Ground pepper

Rinse asparagus and break off any tough, white bottoms. Cut into 1-2 inch sections, slicing the asparagus at a slight diagonal. Fill med sized pan half way with water and bring to a…

Baked Vidalia Onion

1 Vidalia Onion (med. sized) Sea Salt Pepper Remove the outer layers and roots from onion. Wrap in foil. Bake in Preheated oven at 350 degrees for at least one hour. Remove from foil and season with salt and pepper to taste. servings=1 vegetable. Put a beef or chicken bullion cube in center

Strawberry Chicken Salad

3 1/2 oz of lettuce 3 1/2 oz Chicken 6 strawberries, sliced Sweet N Sour Vinaigrette Dressing Grill, bake or steam fry chicken. Slice into bite sized pieces. Put lettuce in bowl with sliced strawberries, put chicken in and toss.

Green Apple Slaw

1 green apple (mine was about 150g after coring) Juice from 1/2 small lemon (about 1 T) granulated sugar substitute (to taste)
1/8 c cut fresh mint (optional)

  1. Core, slice, and cut apple into slivers.
  2. In bowl, add: apple, lemon juice, sugar substitute. Toss to mix.

Crunchy Sweet Apple Chicken Salad

100 grams chicken cooked and diced 1 apple diced
3 stalks celery diced
3 tablespoons lemon juice

1/8 teaspoon cinnamon Dash of nutmeg
Dash of cardamom Dash of salt

Stevia to taste Wedge of lemon

Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.

Spicy Crab Cucumber Salad

100g crab – shredded
Cucumber – peeled, seeded, and julienned (allowed amount) 1 T liquid aminos
1/2 T rice vinegar
1/2-1 T spicy mustard
1/2-1 t wasabi powder
grissini – coarsely ground

Add remaining ingredients, toss & serve.

Thai Cucumber Beef Salad

100g steak
1 tsp sambal oelek or red pepper flakes 2-3 cloves minced garlic or 1 t garlic paste 1/4 t ground white pepper
2-3 T water
100g cucumber

half lemon chopped cilantro

  1. Peel, seed and slice cucumber.
  2. In small dish, combine cucumber, juice of 1/2 lemon, and chopped cilantro. Toss
  3. Cover & refrigerate to marinate while preparing the rest of the dish.

4. Preheat pan, Slice steak into very thin slices.
5. In small bowl, place steak, sambal oelek, garlic, and white pepper. Be sure to coat steak well. 6. Place steak in pan with water.
7. Stir fry for 2-5 mins depending on how you like your steak cooked.
8. Serve immediately while hot over cold cucumbers.

Shrimp Tomato Stuffed

100g cooked shrimp
tomato
juice of half lemon
1 T parsley (and any additional seasonings you like) salt/pepper to taste

Tabasco (optional)

  1. Place cooked shrimp in food processor. Pulse a few times to chop up shrimp. Or, simply chop with sharp knife.
  2. In small bowl, combine chopped shrimp, parsley, lemon juice, and salt/pepper.
  3. Cover and refrigerate 30 mins-1 hr.
  4. When ready to serve, cut off top of tomato. Scoop out inside of tomato.
  5. Chop & combine inside of tomato with shrimp mix. (You may discard seeds if you like.)
  6. Fill tomato with shrimp mix.

Taco Salad

Ground bison (buffalo), 100 grams
Onions, raw, .25 cup, chopped
Red Ripe Tomatoes, 1 medium whole (2-3/5″ dial) Garlic powder, .50 tsp
Cucumber (peeled), .5 cup, pared, chopped

Use a calorie free oil to cook ground bison and sprinkle spices over it while it cooks. Chop up the veggies and mix together with cooked meat.

Strawberry Spinach Salad

chop spinach into bite sized pieces, slice strawberries

Cook 4 oz of meat however you see fit – grilled seems to taste best. cut into bite sized pieces and place in bowl with spinach and strawberries top with 2 tbsp of celery seed vinegar garnish with sesame seeds. Letting the mixture wilt a little really gives it a good taste.

Salad Dressings

Sweet Mustard

1/4 C Red Wine Vinegar
2 tsp Dijon (no starch, check label) 1/4 C Water
1T Splenda or approved sweetener calls for 1/2 t salt but I don’t use it.

Mix or shake it up.

Asian Ginger Dressing

Yield: 4 servings

1/2 Cup Rice Vinegar
2 Packets Sweetener
1/8 Cup Braggs Amino Acids
1 Tbsp Minced Garlic
1/4 Cup Water
2 Tbsp Minced Ginger or Powder works

Mix all ingredients and let set for about an hour.
Approx. 25 cals per serving
You can also marinate meat with this dressing and then grill. Delicious!

Creamy Italian Dressing

1T milk
1T white or Apple Cider Vinegar
1/2 T each fresh chopped basil and oregano, (use 1⁄4 tsp if using dried herbs) pinch of hot pepper flakes if you like it hot
pinch of sweetener of your choice
dash salt and pepper

Mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness to you taste as well.

Creamy Dill Dressing

1T milk
1T white or Apple Cider Vinegar Fresh chopped dill
pinch of sweetener of your choice

dash salt and pepper, mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness to you taste as well.

Asian Dressing

2 Tablespoons fresh minced Ginger 1 Tablespoon minced garlic
1/4 cup water
1/2 cup white vinegar

1/4 cup Bragg’s aminos 2 pk stevia or like

Mix all together, can be used as a meat marinate or salad Dressing.

Caesar Salad Dressing

1/2 cup low-fat mayo
3 TBSP milk
1-1/2 TBSP lemon juice
2 TBSP grated parmesan cheese garlic powder-to taste

In a bowl combine all ingredients. Mix well.

Simple Lemon/Lime juice dressing

1 tbs Lemon Juice 1 tbs Lime Juice
1 packet of Splenda

Mix all three ingredients well and add to salad. Particularly good on salad with shrimp on it.

Apple Cider Vinegar Dressing

2/3 c water
1/3 c Apple Cider Vinegar
Stevia powder of liquid drops to taste salt and pepper to taste

Mix the water and Apple Cider Vinegar together, stir or shake, and then add stevia drops or powder to taste into the mixture. Finally, pour over your lettuce.

You can either add the pepper into the salad dressing mixture or you can just sprinkle it over your salad.

 

Chicken Meals

Grilled Fish or Chicken:

Take your Chicken breast or fish filet and rub with lemon juice or milk. Crunch up grissini or Melba toast and mix with seasonings of choice and coat your protein, then grill or bake

Crab or Chicken Cakes

Ingredients:

2 chicken breasts, shredded or similar amount of crab 1/4 cup pork rind crumbs
1/3 cup mayonnaise
1/4 cup onions, chopped

1 tbsp lemon juice

Mix ingredients and form into patties. Heat oil in pan, and then coat each pattie with crushed pork rinds. Cook until outside crisp, turn and cook until other side crisp.

Serves 2 at 2 carbs, 0 fiber, sprinkle with grissini

Meat/Fish/Chicken Kabobs

100 grams of meat of choice—chicken, beef or veal, -1 sweet onion, peppers, tomatoes- Seasoning cut meat into cubes. Cut onion into small wedges. Combine seasoning and marinade for 4 hours. Place on metal skewers and grill

Orange Ginger Chicken

100g chicken – cut into chunks – black pepper – orange – cut in 1/4s – 2-3 cloves minced garlic – 1/2 t basil – 1 T fresh ginger root (about 1/2″-1″ long piece, peeled & minced) – juice of half
lemon

Lemon Garlic Chicken

400g chicken – 4 servings – diced onion – 3-5 cloves garlic – unpeeled & left whole – juice of half lemon black pepper to taste 1. Preheat oven to 350. 2. Heat non-stick saucepan over MED. 3. Add the onion.

Fried Chicken Tenders

200g chicken – 1 T milk -2 grissini (2 servings) – Seasonings (salt, pepper, paprika, ground red pepper, garlic powder) 1. Preheat oven to 350. 2. Slice chicken breast into 4 tenders. 3. In small bowl, mix milk and any seasonings you prefer. 4. Grind grissini and dip chicken in grissini powder, fry with PAM.

Shake and Bake Lemon or Orange Chicken or Fish-

4 chicken breasts or Fish fillets – dash of salt & pepper, thyme, rosemary combine all ingredients inside a bag and shake well. Grill till done. Add sliced lemon or oranges

Steak or Chicken

100g steak (or chicken) tomato (diced)
2-3 cloves minced garlic 1 t oregano

1 t basil
1/4 t chili powder

Preheat oven to 350

Place 1/2 of the diced tomato in casserole dish.
Add meat on top of tomato and top with minced garlic.
In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak.

Cover tightly with aluminum foil or with lid. Bake 45-60 mins.

Chicken Wraps

3.5 ounces chicken
2 med green cabbage leaf 2 med Napa cabbage leaf 1 garlic clove
3 T. balsamic vinegar
1 t onion powder
1 T. sea salt
1 T. pepper

Mix together garlic, onion powder, balsamic vinegar, salt, pepper and chicken pieces. Grill your chicken, and then add the Napa cabbage and cook until cabbage is slightly tender. Take the 2 green cabbage leaves and split the chicken and spice mixture and place in cabbage leaf and roll into a wrap.

Healthy Chicken Burger

3.5 ounces of chicken breast ground 1 t. pepper
1 t onion salt
1 t. onion powder

1 t. garlic powder
1 t dry mustard
2T. balsamic vinegar 2 cups lettuce

Mix all ingredients into the ground chicken breast and mold into a small patty. Grill and garnish with the lettuce and balsamic vinaigrette.

Fish, Crab, Lobster, Shrimps on HCG Diet Phase 2

Crab Stuffed Sole

1 1/2 lb sole
6 oz can crab
2 oz cream cheese

2T mayo

1 t Tabasco
1 T chives
1 egg

Mix all ingredients. Lay fillets flat and top with generous amount of filling. Roll up fish and bake at 350 for 20-25 minutes. Serves 4 at 1 crab. Sprinkle with crushed grissini or melba toast.

Shake and Bake Lemon or Orange Chicken or Fish

4 chicken breasts or Fish fillets – dash of salt & pepper, thyme, rosemary combine all ingredients inside a bag and shake well. Grill till done. Add sliced lemon or oranges

Seafood gumbo

100 grams of seafood (any allowable combo) – 1 chopped garlic clove – 2 large chopped Roma tomatoes -1⁄4 tsp. onion salt. – 1⁄4 tsp. Creole seasoning – dash of garlic powder, celery salt, cayenne pepper. – 1-2 packets of stevia

Sautéed Baby Spinach

1⁄2 bag of baby spinach – 1 clove of minced garlic – 4 Tbsp. of chicken bouillon Base Sauté garlic in 1 Tbsp. of chicken base or water. Add remaining base and spinach and toss till it starts to get soft. Remove before it turns to mush.

Broiled Shrimp Scampi

3.5 oz fresh shrimp
2 tables lemon or lime juice
1 tables fresh chopped chives/green onions 2 tsp tarragon
2 tsp parsley
2 tsp Season All
2 tsp onion powder
3 pinches mustard powder

Fish Tacos

3.5 oz. Tilapia
Breading (recipe follows)
1 egg yolk
Onions (sliced or chopped)
Tomato (diced)
Cabbage (sliced thinly)
3-4 Whole Leaves of Lettuce (the “Taco Shells”) Lemon or Lime

“Breading”

2 Melba Toasts
Dash of Garlic Powder Dash of Cayenne
Salt and Pepper

  1. Put the Melba Toasts in a baggie and crush them (or you could use a food processor). Put the Melba crumbs and spices in a baggie and shake to mix.
  2. Cover the tilapia with the egg yolk and then place in the baggie with the “breading”.
  3. Place on a skillet and cook with medium heat until done.
  4. When tilapia is done, break into small pieces. Take a lettuce leaf and place the tilapia on it, then build your taco. Sprinkle with a little salt and lemon or lime juice.

Shrimp Miso

Shrimp peeled & deveined
dash of dried hot peppers (optional) 1\4c chicken broth
1 small onion
2 sprays of Braggs Aminos
1\2 head small cabbage
1\2 tsp. Old Bay seasoning

  1. slice the onion into 4-5 slices
  2. add chicken broth to soup\stew pan
  3. Add sprays of Braggs amino in chicken broth, and hot peppers
  4. Bring to a slight boil
  5. Add onion slices to the pot, cover and steam for about 5 minutes.
  6. Add shredded or chopped cabbage to the pot, cover for additional five minutes.
  7. Season shrimp with old bay
  8. Add shrimp to pot; remove from heat as soon as the shrimp turn pink
  9. serve in a bowl

Tilapia Fish

1 fillet of tilapia fish {this is a very mild fish and very good} 1 clove of garlic chopped
3 Slices of lemon
1 t. of lemon juice

2 t. of Organic Balsamic Vinegar.{5 cal per Tbls} pepper
3-5 cherry tomatoes cut in half

Put fish in foil and add all ingredients on top Close foil and place in 350′ oven bake for 20 min.

Chipotle Lime Shrimp

2 large garlic cloves, peeled
1-2 chipotle peppers (canned)
a couple of pinches of dried chipoltle pepper flakes 2 trimmed and roughly chopped scallions
1/2 c. cilantro
1/2 lb. peeled shrimp
1/3 cup lime juice

With blade running, drop garlic cloves into food processor. When finely minced, stop. And add peppers, scallions, and cilantro and process until mixture is minced. Add some of the lime juice if mixture seems too dry

Add green mixture to sauté pan and add juice. Heat, stirring for a couple of minutes, and add shrimp. Cook until shrimp is pink, turning 2/3 of the way through. Add more lime juice if you want it juicier.

Halibut Tacos with Strawberry-cucumber Salsa

2 tablespoons fresh lime juice/lemon juice 1 tablespoon broth- fish, chicken or veggie 1 clove garlic, minced
1/4 teaspoon sea salt

1/4 teaspoon black pepper 100g halibut fillet

Strawberry-Cucumber Salsa

Peeled and chopped fresh strawberry
1 cup peeled, seeded, and chopped cucumber
2/3 cup chopped red onion/shallot/green onion- optional 1 tablespoon chopped fresh cilantro
2 tablespoons fresh lime juice/lemon juice
1/2 teaspoon sea salt
1 jalapeno pepper, seeded and minced cabbage

  1. Combine lime juice, broth, garlic, salt, and pepper in shallow glass baking dish or zip-top bag. Add fish, skin side up. Marinate in refrigerator for at least 30 minutes but no longer than 3 hours.
  2. Toss all salsa ingredients together in a medium bowl.
  3. Preheat grill. Remove fish from marinade and grill over medium-high heat for about 10 minutes, turningonce, until opaque throughout. Slice fish into large pieces.
  4. Fill each cabbage leaf with fish and salsa. Garnish with additional cilantro, if desired.

Crab Patties

100g crab meat
1 grissini (ground into powder)
1 t parsley
1/2 t tarragon
1/2 t paprika
1/2 t lemon juice
1/4 t cayenne
1/4 t white pepper
1/4 t dry mustard
1/4 t seafood seasoning (optional)

  1. Grind grissini into powder and place into small dish.
  2. In bowl, combine crab meat and remaining ingredients. Mix well & form into patties.
  3. Coat each side of patty with grissini powder.
  4. Brown in non-stick skillet over MED heat for 3 mins each side, or George Foreman for 4-5 mins.
  5. Serve immediately.

Faux Shrimp Fried Rice

100g shrimp
200g cabbage
4 T homemade broth
1/2 t onion powder
1/2 t garlic powder (or use fresh minced, if available) 1 1/2 t Bragg Liquid Aminos
black pepper (to taste)
red pepper flakes (optional)

  1. Preheat pan.
  2. Finely shred cabbage in food processor.
  3. Add cabbage, 2 T broth, and 1/2 t Bragg Liquid Aminos to pan.
  4. Stir fry for 2-3 minutes just until slightly tender.
  5. Remove cabbage and place on serving dish. Sprinkle with fresh black pepper.
  6. Turn heat down to MED.
  7. Add shrimp, 2 T broths, onion powder, garlic, and 1 t Bragg Liquid Aminos.
  8. Stir fry shrimp until they curl up & turn pink.
  9. Sprinkle with red pepper flakes. (Optional)
  10. Serve immediately over cabbage.

Faux Sushi

Cooked shrimp shelled and deveined, tails optional wasabi paste
soy sauce or braggs aminos

This is so simple but it helps me not to miss my sushi while on protocol. Lay shrimp out on plate and sprinkle soy sauce or braggs all over and let the shrimp soak in it. Put small dollop of wasabi paste on each shrimp and enjoy! I use my chopsticks to make it more fun.

Lemony Cod with Thyme over East Indian Inspired Spinach

100 grams cod
chicken broth I used canned, 20 cal/2 cups) lemon pepper seasoning
2-3 sprigs fresh thyme
chopped fresh Italian Flat Leaf Parsley
rice vinegar

Poach fish in liquids with thyme and parsley on fish. Place in low heated oven when almost done.
Begin sautéing about 1 1/2 c frozen spinach in heated skillet or sauté pan. Add 1/2 to 1 c chicken broths. Mix in the following:
Crushed red pepper (about 1/4 tsp)
Add chicken broth or water until spinach is cooked down to your taste.
Place poached fish on bed of Spinach. Add lemon slices for garnish

Sweet & Spicy Citrus Skewers

Fresh squeezed orange juice of 1 orange (apex 1⁄2 cup)
1/2 tsp Chili Paste
1 clove minced garlic
1 tablespoons chopped cilantro (for flavor, you can pick off after cooking if you want to) 1 tablespoon organic (sugar free) Dijon mustard

1⁄2 teaspoon salt
Dash or two Tabasco Sauce Coarsely ground black pepper 100g your choice meat/seafood 100g your choice veggie
1 grissini (optional)

Combine all ingredients in mixing bowl to create sweet & spicy sauce.

Baste 100g of your favorite grilled meat/seafood and 100g cherry tomatoes or onion on skewers and grill until cooked to preferred doneness. Split grissini in 1/2, place one half on each side of dish and serve…

Or serve grilled skewers over 100g of greens if you don’t like the veggie on the skewer.

Cajun White Fish

100 g. of white fish allowable on the diet (orange roughly, tilapia, etc.) –NO salmon, eel, tuna, or herring paprika
chili powder
garlic salt

Lemon Oregano Whitefish Packet w/ Asparagus

100g whitefish
Asparagus (allowed amount) Juice of one lemon
1 t oregano
salt/pepper

1. Preheat the oven to 400F.
2. Snap off woody ends of asparagus and discard.
3. Tear off a large sheet of non-stick aluminum foil.
4. In the center of this sheet, place asparagus spears and sprinkle with salt/pepper. 5. Place whitefish on top of asparagus.
6. In small bowl, combine lemon juice & oregano, and pour over fish.
7. Fold up edges and completely seal packet on all sides.
8. Bake 10-20 mins, until fish flakes.
9. Serve.

Citrus Tilapia

3.5 ounces tilapia
1 T. fresh lemon juice 1 T. fresh lime juice
1 garlic clove, minced 1/4 teaspoon dried dill 1/4 t pepper
1/4 t salt

Mix together lemon juice, lime juice, garlic, salt, and pepper to taste. Place in a shallow dish, turn to coat and marinate at room temperature for 15 minutes. Grill over medium heat 4 – 5 minutes per side.

Rosemary White Fish

3.5 ounces of white fish 1 t. Rosemary ground
1 t. Ground pepper
1 t. Sea Salt

2 slices of fresh lemon 1 c. broccoli
1 t. garlic salt

Add spices to both sides of fish. Place fish on grilling pan or skillet with 1/3 cup of water and lemon juice. Pop a lid on the pan to keep the steam inside the pan or skillet. Cook for 4 to 5 min. Fish is done when it comes apart easily with fork.

Lemon Oregano Whitefish Packet w/ Asparagus

100g whitefish
asparagus (allowed amount) juice of one lemon
1 t oregano
salt/pepper

Preheat the oven to 400F.
Snap off woody ends of asparagus and discard.
Tear off a large sheet of non-stick aluminum foil.
Place whitefish on top of asparagus.
In small bowl, combine lemon juice & oregano, and pour over fish Fold up edges and completely seal packet on all sides.
Bake 10-20 mins, until fish flakes.

Beef, Veal, Pork On Phase 2 HCG Plan

Steak Marinade

1 tsp of lemon juice – 1 tsp of fresh cilantro – 1 1⁄2 tsp of spice blend – 3⁄4 tsp of chili powder rub into steak

Asparagus and Steak

Asparagus (chopped into bite-size pieces) Grilled steak (can also use chicken)

Add asparagus to Zip lock steam bag. Add 2 T’s (aprox) water to bag tablespoons) and a dash of sea salt, Steam for 1 min. 30 sec. Pour into dish. Add bite-sized pieces of steak. Mix together

Chili

1 lb ground turkey
1 sm can no salt tomato sauce

8 oz. chopped cabbage

Meat seasoning:

2 tsp fresh garlic/garlic powder 2 tsp. cumin
2 tsp. chili powder
Minced onion

1 tsp. pepper Chili Seasoning

Brown meat w/ meat seasoning
Add tomato sauce. Steam cabbage in microwave. Add meat and sauce. Add chili seasonings
Cook on med/high heat 5-10 minutes. Lower to simmer. Cook, 15-30 minutes. Divide into 4 portions.

Meat in Tomato Sauce

100 g of lean hamburger, chicken, shrimp, fish (or whatever meat you would like to eat) 1 large or 2 small tomatoes
1/4 tsp. of garlic salt
1/4 tsp. onion salt

1/4 tsp. Italian Seasoning (make sure it has 0 carbs)

First, slice up your tomatoes and put them into a sauce pan to sauté on medium for about 5 minutes. While they are being heated, occasionally smash the tomatoes with a spoon. While the tomatoes are heating, put your meat on the George Foreman or grill it somehow. When your tomatoes are heated and soft, they should have the consistency of thick spaghetti sauce

Spaghetti

3.5 oz 95% lean ground beef
Tomato (your calculated allowed amount) Garlic cloves (to taste)
Salt & pepper (to taste)
Italian seasoning (to taste)

  1. Cut the tomato into pieces and put it on a pan to cook.
  2. After it’s cooked, deglaze the pan with a little water and then throw everything in the blender.
  3. Sauté the beef until browned
  4. Cut the garlic cloves into really thin slices or mince them and throw them into the beef, stir and let them cooka little.
  5. Season with salt and pepper.
  6. Put the tomato sauce on the cooked beef and season with salt, pepper and Italian seasoning.
  7. 7. Pour on ideal protein noodles

“Bunless” Burgers

Grill chicken, turkey burgers or beef patties and season to taste. -Layer between 2 lettuces leafs – add grilled sweet onions and tomatoes—skip the cheese today

HCG Chili

4 oz of ground chicken (or turkey), crushed tomatoes, hand full of kidney beans,3-4 garlic cloves, crushed, /2 cup chopped green sweet pepper (1 small), 1/2 cup chopped onion (1 medium), Fry the onion in a hot pan with oil until nearly brown then add chopped garlic, Add all Dried spices and seasoning and stir for a few minutes covering everything., Add all the vegetables and stir for a few minutes then add the mince and stir until brown – Drain any excess fat if desired. Add the chopped tomatoes and reduce heat.

Stir well and add tomato puree to thicken if needed and Worcester sauce then leave to simmer for about an hour with the lid ajar. Add the tin of drained kidney beans and cook for a further 10 mins.

Taco Salad

2 cups of chopped romaine lettuce -100 grams of lean ground beef -1⁄2 tsp garlic salt -1⁄4 tsp of chili seasoning – crunched up melba toast *Sauté ground beef and spices. Sprinkle on top of lettuce and top with crumble Melba toast.

FABULOUS FLANK Steak

Steak
Spinach, Mushrooms garlic
parsley
chicken broth nutmeg
salt and pepper

  1. Preheat oven to 350. Pound flank steak until 1/4-1/2″ thick. Salt and pepper both sides.
  2. In a food processor, puree spinach garlic and parsley with enough chicken broth to create a paste.
  3. Spread paste on one side of the Flank Steak. Sprinkle nutmeg sparingly. Add mushrooms
  4. Roll up Flank Steak and either tie with string or use toothpicks to secure. Make sure that when you roll it upthe fibers are lengthwise so that when you cut into it, it will be against the grain.
  5. Place face down in pan and bake until desired doneness. Divide the total weight of the steak by 3.5 so youknow how many portions it should be cut into.

Filet with Braised Chard

Filet
steak seasoning chard
chicken stock balsamic vinegar green onions garlic
cilantro

  1. Heat cast iron skillet on medium. Rub steak season on both sides of meat. Sear steak to preferred doneness. Remove to plate.
  2. Add 2 tbsp of chicken stock to deglaze pan. Add chard and cook until almost wilted. Add garlic, green onion and cilantro.
  3. Add dash but no more than 1 tbsp of balsamic vinegar. Cook until chard is wilted and the liquid is cooked mostly off. Add to plate with steak. Enjoy.

Meatballs

100g steak (ground into hamburger) 1 grissini (ground into powder) 1Tmilk
parsley

onion powder basil
oregano garlic

salt pepper

1. Preheat oven to 425.
2. In bowl, combine all ingredients.
3. Form into 1″ meatballs (makes about 6-7).
4. Place in baking dish or non-stick baking sheet and cook 10 minutes turning halfway through cooking time.

Beef and Asparagus Medley

100g beef, sliced thin
1 cup asparagus, ends trimmed and cut into 1″ pieces
1 small or 1/2 clove garlic, minced (optional)
this is a mix of crushed brown mustard, rosemary, garlic, thyme, bay leaf and sage) low-sodium beef broth (enough to cover bottom of 8″ pan)

Shake the seasoning on the beef and press into it a bit.

Warm the broth at medium heat, and then add the beef and asparagus.
Cover and cook on low until the beef is cooked through and the asparagus is tender-crisp Remove the cover and allow the broth to cook off.

 

Taco Meat Lettuce Wraps
1 pound lean ground beef. Chicken,

chopped garlic- I use jarred to make it easier chopped onion- I use frozen to make it easier badia sazon seasoning in green box, no msg; 1pkg sugar free taco sauce

whole lettuce leaves

Brown meat in skillet with onion and garlic. Sprinkle green packet of
seasoning over meat and cumin. I put a lot of cumin. Cook until done. Strain
off any fat that came out during cooking if needed. Put meat mix back in
skillet with about a fourth to half cup of water or broth. It doesn’t have to be exact because it’s going to boil off. Add the orange packet of seasoning. Mix well.

Stuffed Peppers

100 g. 94% lean ground beef
1/2 onion finely chopped.
taco seasoning (Western Family brand doesn’t have sugar or oil)
1 large pepper (I used a large green bell pepper, but use what you like)

Brown onion and beef in nonstick pan and add taco seasoning according to
directions. While you are pan frying, cut off the top of the pepper. And cut a
little off the bottom so it will lay flat. Remove seeds and pods from the inside of
the pepper. Put the pepper in a pot of water about 3 inches deep with a little salt
and bring to a boil. Let boil for about 5 minutes. After the pepper has softened,
but still retains its shape, take out of water and put it on a baking dish. Stuff the pepper with the taco meat mixture and bake at 350 degrees for about 15 minutes.

Spaghetti with Lean Beef Sauce

3.5 oz 95% lean ground beef Tomato
Garlic cloves (to taste)
Salt & pepper (to taste) Italian seasoning (to taste)

  1. Cut the tomato into pieces and put it on a pan to cook.
  2. After it’s cooked, deglaze the pan with a little water and then throw
  3. everything in the blender.
  4. Sauté the beef until browned
  5. Cut the garlic cloves into really thin slices or mince them and throw them intothe beef, stir and let them cook a little.
  6. Season with salt and pepper.
  7. Put the tomato sauce on the cooked beef and season with salt, pepper and Italian seasoning.
  8. Pour on Shiratake noodles

Mini- Meat Loaf

100g ground steak
sugar free ketchup1 grissini (ground into powder) 2-3 cloves minced garlic 1/2 t dehydrated minced onion
1/2 t spicy mustard
1/4 t allspice
1/8 t sage
salt/pepper to taste
any additional seasonings you like

  1. Preheat oven to 350.
  2. In small bowl, combine all ingredients and form into a small meatloaf.
  3. Place in glass dish, cover, and bake 25-30 mins.4. Uncover dish, add sugar free ketchup to top, and bake 5-10additional mins.5. Serve immediately with a bit more of sugar free ketchup for dipping.

Crockpot Swiss Steak

100g steak
1 T shake ‘n bake
1 T liquid aminos
3-4 cloves minced garlic 1 stalk celery – sliced
1 onion – sliced
1 tomato – diced
1/2-1 c beef broth

  1. Preheat pan
  2. Sprinkle steak with liquid aminos.
  3. Dip steak in shake ‘n bake, coating both sides.
  4. Add steak to pan and brown on both sides.
  5. Transfer steak to crockpot.
  6. Cover with garlic, celery, onions, and diced tomato.
  7. Top with beef broth. Don’t stir!
  8. Cover and cook on low until reaches desired doneness.
  9. When done, serve immediately, and cover with juices from crock-pot.

Beef Stew

Lean roast with all fat removed cut into cubes 4-5 stalks of celery cut in 3s
1 head of garlic cleaned but left whole
one onion cleaned and cut in 4s

1 bag of radishes cleaned with ends cut off but otherwise left whole beef broth to cover
2 bay leaves
salt and pepper to taste if needed

Put all ingredients in a crock pot and let it cook on low all day (about 6-7 hours is enough). when done strain out celery, onion, and garlic cloves. Put in a blender with some of the broth. take out bay leaves and throw them away. Blend until smooth and them pour back in crock pot.

Vegetable Plates and Others Grilled Zucchini

3 1/2 ounces zucchini 1 t sea salt
1 t pepper
1 t lemon juice

Cut zucchini into thin slices, place a grilling pan over medium heat, place zucchini slice on pan add salt, pepper, and lemon juice. Cook until tender.

Great Asparagus

3 1/2 ounces asparagus 1 t sea salt
1 t pepper

Cut ends off of asparagus, place in a pot of boiling water, cook until tender, garnish with salt and pepper.

Cabbage Rolls

3.5 oz lean ground beef
1/2 Cup canned, diced tomatoes (make sure no added sugar) 1t Onion powder
1t Garlic powder
Dash of Pepper
2 Large Cabbage leaves
1/2 cup chopped cabbage

  1. Pre heat oven to 450′
  2. Cook beef with all spices until almost done. Add half the tomatoes and chopped cabbage cook down a bituntil cabbage soft and most liquid is absorbed.
  3. Half the mixture and put in the two cabbage leaves.
  4. Wrap tucking the ends in as much as possible.
  5. Place 1/8 of your remaining tomatoes in small baking dish, roll around so it covers bottom, add cabbage rolls,and top with remaining 1/8 cup tomatoes.
  6. Bake covered for about 30 min until outer cabbage is tender.

Desserts and Snacks

Faux Apple Pie

1 Apple chopped up 1t or so cinnamon
1 packet Stevia or like

Microwave 2-3 minutes
Can top with crumbled melba

Orange Sherbet

1 orange
5-10 drops vanilla creme liquid stevia (to taste) ice
water (as needed)

  1. Peel orange and place orange sections in blender.
  2. Add about a handful of ice.
  3. Blend.
  4. Add vanilla creme stevia.
  5. Blend to desired consistency. Add water as needed.
  6. Place this in the freezer for about 1 hr after preparing and have an on protocol version of orange sherbet!

Chocolate Syrup for Strawberries

C. Wonder Cocoa (it’s de-fatted) 2 T. pure stevia powder
pinch salt

Mix together and then SLOWLY whisk it into 3/4 C water to which you have added ? t. vanilla. Thin it to the consistency you like and store it in the fridge.

Chocolate Smoothie

Fill your blender with ice to the 2 cup mark.

Get a heaping tablespoon of fat-free chocolate syrup/topping and put it in there, then pour in decaf organic coffee to the 2 cup mark on the blender container.

Whir at high speed until the ice is crunched fine and the color of the mixture is a dark beige (this is due to all of the air being whipped in with the smoothie). You will need a straw and a spoon for this.

Pumpkin Mocha

coffee
1Tmilk
1/2 t pumpkin pie spice (to taste)
dark chocolate or milk chocolate stevia (to taste)

Place all ingredients in blender and blend until frothy. Serve immediately.

Meximocha

1 lg cup coffee
Chocolate stevia to taste (6-10 Drops) Vanilla Creme stevia to taste (3-4 Drops) 1 tsp cinnamon
1 tbsp nonfat milk

Hot Chocolate

1 mug of hot water
1 dropper of chocolate flavored stevia

it really tastes like hot chocolate!

Apple Crisp

Filling:

1 apple
half small lemon
1 T water
2 t sweet/granulated sugar sub OR like cinnamon

  1. Preheat oven to 400.
  2. Peel, core, and slice/chop apple.
  3. Place apples in small baking dish.
  4. Cover with juice of 1/2 small lemon, sweet/sugar sub., water, and few dashes of cinnamon. Toss.

Topping:

1 grissini
1 t milk
1/2 t cinnamon
1/4 t nutmeg
1/4 t pumpkin pie spice

  1. Grind grissini into a powder using food processor or coffee grinder.
  2. Add milk in 1/4 t increments. Slowly stir until mixture forms a slightly moist crumbly topping.
  3. Sprinkle on top of apple filling.

Bake:

  1. Cover dish and bake 20 mins.
  2. Remove cover and broil 1-2 mins to crisp topping.
  3. Serve immediately.

Coconut Barks

3 tablespoons coconut oil Sugar free cocoa
vanilla stevia to taste

Directions:
Microwave for 30 sec, mix, and refrigerate

Chunky Apple Sauce

1 large apple, cored and diced, leave the peel on cinnamon to taste
stevia to taste
lemon juice

water

Bring water to boil in a skillet, add apple, sprinkle with cinnamon and stevia (flavored stevia liquid such as vanilla or English toffee works great). Squeeze some lemon juice over and stir as the water boils out of it and apples are tender.

Chocolate/Strawberry Smoothie

5-7 Strawberries
1/2 C. Crystal (flavor of choice)
2 1/2 droppers of dark chocolate liquid stevia about 6 large ice-cubes

Mix all in a blender and serve.

Strawberry Sorbet

Put the strawberries and lime juice into a food processor and puree. Press the strawberry puree through a strainer to remove the seeds. Add splendid to sweeten. Pour the mixture into an ice cream maker and freeze according to the manufacturer’s instructions.

 

Apple Berry Blitz

1/2 of a Granny Smith apple 4 strawberries
2 drops vanilla stevia

Slice apple, place on plate or serving dish. Mash the strawberries with a fork and add vanilla Creme stevia to make the mixture saucy. Pour over your apple slices.

Citrus Tomato Salsa-

1 large chopped tomato – 1 Tbsp. fresh lemon juice – 1/8 tsp celery salt – 1/8 tsp chili powder – 3 drops of clear stevia – 1 tsp of fresh cilantro –

Drinks Strawberry/orange smoothie

1 cup of frozen or fresh strawberries – 1⁄2 orange or 1/3 cup of real orange juice (not from concentrate) – 3⁄4 cup of crushed ice – Stevia flavor of choice (1/2 dropper full or 1 packet) – (optional) 1 handful of frozen spinach leaves

Frozen Strawberry Lemonade

1 cup of frozen strawberries – 1⁄4 cup lemon juice – 1 cup of ice – 10 drops of Lemon stevia – Splenda to sweeten Blend in blender till smooth

Iced Fruity Green Tea

Boil 1 cup of water – Soak 5 green tea bags for 3-5 minutes (3 pomegranate- raspberry and 2 mangosteen or mix and match) – Pour into 2 quart pitcher and fill with water – Add juice of 2 lemons (about 1/3 to 1⁄2 cup)

Frozen coffee

Handful of ice
1T Milk
1 Cup strong coffee
6 Drops chocolate or vanilla stevia
Might want to add 1/2 to a full packet of sweetener

Orange Julius

1 orange
5-10 Drops vanilla crème liquid stevia (to taste)

ice
•water (as needed)

  1. Peel orange and place orange sections in blender.
  2. Add about a handful of ice.
  3. Blend.
  4. Add vanilla crème stevia.
  5. Blend to desired consistency. Add water as needed.

Place this in the freezer for about 1 hr after preparing and have an on protocol version of orange sherbet! Add half a can of the ginger ale to the Orange Julius instead of water.
And the Black Cherry is great blended up with your strawberries.