500 calorie diet

Phase 1

500 Calorie Diet Recipes

Homeopathic Weight Loss Recipe Book

DiverticulitisInfo.com

Table of Contents

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Loading (phase 1)………………………………………………………………...…………..3 VLCD 500 calorie diet (phase 2)……………………………………………………....4 Notes on the VLCD……………………………………………………………………………5 Notes on the VLCD……………………………………………………………………………6 Recipe Notes…………………..………………………………………………………………..7 Sample Day on the VLCD …………………………..…………………………………….8 Dosing Schedule …………………………………………………………..………………….9 Drinks………………………………………………………………………………………10-14 Salad Dressings………………………………………………………………………….15-16 Salads……………………………………………………………………………………….17-19 Soups……………………………………………………………………………………….20-25 Protein…………………………………………………………………………………..…26-37 Vegetarian Protein………………………………………………………………….…38-41 Desserts……………………………………………………………………………………42-45

Loading- Phase 1

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DAY 1 & 2 (Loading Days): You must eat to capacity the most fattening food you can get down. During these 2 days pretend that ALL foods are good for you! You should eat more fatty foods than usual. This is to ensure all normal and structural fat is full before starting the Homeopathic Weight Loss Diet and the 500-calorie diet. During these 2 days you will take your Homeopathic Weight Loss 10-15 drops 3 times daily.

Some recommended high fat foods:

• avocados

• full fat yogurt • buttermilk • whole milk • olive oil • cream

• coconut oil • high fat fishes (sardines, tuna, salmon, etc.)

• flax • egg yolks

• full fat coconut milk • nuts

• nut butters • olives • butter • ghee • cheese

VLCD (Very Low Calorie Diet)-Phase 2

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BREAKFAST: Tea or coffee in any quantity without sugar. Only one tablespoonful of milk is allowed in 24 hours. Stevia or Xylitol may be used. (Xylitol should be used with caution. It is not in the original protocol, but some use it without any effect on their weight loss. If you’re experiencing gains/stalls take it out). LUNCH: Each protein serving is 100 grams (3.5 oz). All meat is to be weighed raw (before cooking). Remove all visible fat before weighing. No pork of any kind during this time period. No cheese. If you are a vegetarian you can substitute the meat for 500cc (1 pint) of skimmed milk. You can turn the milk into curds (also check the proteins for vegetarian section below). Preferred cooking methods: broil, steam, braise, roast, stewed or grilled. Remove all visible fat before cooking. Do not use any OIL during this time. We do know the importance of good oils… this is only temporary.

THE 500 CALORIE DIET (21-40 days):

1. Allowed proteins are (choose one each meal – do not mix): • Veal

• Lean beef* • Steak

• Kidneys • Chicken Breast (this means only the breast, and only from chicken, no other bird. Remove the meat from the

bone before cooking.) • Fresh White fish (Flounder, Sole, Wild Chilean Sea Bass, Grouper, Halibut, Perch, Cod, Haddock, Tilapia,

and Trout. (NO salmon, tuna, eel, herring, mackerel, dried, or pickled fish) • Lobster • Crab

• Shrimp • Prawns

*Make sure to take note of the calorie content of each 100g serving. Lean ground beef can have around 200 calories per serving while the other protein options have around 110-160 calories. Remember you cannot go

over 500 calories per day.

Notes on the VLCD:

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Drinks: Tea, coffee, plain water, or mineral water are the only drinks allowed, but they may be taken in any quantity and at all times as long as you drink at least a minimum of 2 quarts of water. (I recommended ½ your body weight in ounces. For example, if you weigh 150 lbs. you should drink 75 oz. of water per day.) Sweeteners: No sugar, Aspartame or other synthetic sweeteners can be used. Only Stevia or Xylitol products can be used as a sweetener (Xylitol is not in the original protocol, but some use it without any effect on their weight loss. If you’re experiencing stalls…take it out.) . Miracle Noodles: Miracle Noodles are a great way to curb hunger. Although they are not on the original protocol, many find that they are a great help during those times of intense hunger. Made from Glucomannan, a water-soluble fiber made from the konjac root, Miracle Noodles have zero calories, zero fat, zero sugars, and less than 1 g of carbs. Even though Miracles Noodles work for many, some may experience stalls or gains. Please remember that every body is different and if you do experience stalls or gains after eating Miracle Noodles remove them from your diet. It is best not to have them more than 3 times per week. Miracle Noodles can be purchased on their website (miraclenoodle.com) or from Amazon. Importance of the strict diet/weighing meat: No variations or substitutes other than those listed may be used. All things not listed are forbidden, be assured that nothing permissible has been left out. No fat, oil, butter, or dressing is allowed. The 100 grams of meat must be scrupulously weighed raw after all visible fat has been removed. To do this accurately the patient must have a letter-scale, as kitchen scales are not sufficiently accurate and the butcher should certainly not be relied upon. You will be naturally detoxing so try to eat your fruit and vegetables (as well as Protein) organic as much as possible! If you come to a point while on the VLCD that you are not hungry even with the small amount of food allotted (I have seen it on the Homeopathic Weight Loss!) you can omit first the bread and/or the fruit.

Notes on the VLCD:

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Spices: The juice of one lemon daily is allowed for all purposes. Salt, pepper, vinegar, mustard powder, garlic, sweet basil, parsley, thyme, marjoram, etc., may be used for seasoning, but no oil, butter or dressings. Any spice without sugar is OK. Vinegar is good to have. Breaking up meals/recording intake: There is no objection to breaking up the two meals or for those with hypoglycemia; you may find the need to even split your regular meals (protein and vegetables) into more frequent, smaller meals. For instance having a breadstick and an apple for breakfast or before going to bed, provided they are deducted from the regular meals. The whole daily ration of two breadsticks or two fruits may not be eaten at the same time, nor can any item be saved from the previous day and added in on the following day. In the beginning, patients are advised to check every meal against their diet sheet before starting to eat and not to rely on their memory. It is also worth pointing out that any attempt to follow this diet without the Homeopathic Weight Loss drops should not be attempted and is very bad for you! Portions: It is best to have your portions cooked and bagged for quicker meal assembly, storing extra proteins in the freezer for faster preparation. PLAN YOUR MEALS IN ADVANCE to facilitate success. Go shopping in the 1st two days while you are ‘loading’ to stock up so you won’t be tempted! After your 1st week on the Homeopathic Weight Loss and the 500-calorie diet it will be much easier as you won’t be hungry. Protein intake on the VLCD: The daily food intake should include 2 servings (200 grams/ 7 oz. total) of meat or other protein source (not grams of protein itself, but 200 grams by weight of a protein source). If you are a vegetarian you can substitute the meat for 500 cc of skimmed milk. You can turn the milk into curds. (see diverticulitisinfo.com for other vegetarian options).

Recipe Notes: Broth: Many of the recipes call for Chicken or Vegetable Broth. Make sure the chicken

broth that you buy does not have any added sugar or other additives besides vegetables, chicken and/or spices. The broth shouldn’t have more than about 5 calories per cup. Although some people use broth with success, it is not on the original protocol and therefore should be used carefully. If you stall or gain after using it, discontinue use. All recipes calling for broth can also be made with water instead. Protein Powder: Plain unsweetened whey protein powder without additives or Jay Robb™ egg white protein powder unsweetened should be used. Some health food stores have pure whey protein powder in the bulk section. Try to chose a whey or egg protein powder that is unsweetened or sweetened with stevia only.

Oil Spray: Although you are not supposed to have any kinds of oils during this phase of

the diet, many people have been able to use a very small amount of oil spray (like pam) and have not been affected. If you do use it and experience a stall or gain, discontinue use.

Xylitol/ Erythritol: These are sweeteners that can be purchased at most health food

stores. Although it is not on the original protocol, many use it with success. Use with caution as it does have a very small amount of calories. If it causes you to gain stop using it and only use stevia.

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Sample Day on VLCD

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This is just a suggestion; you can plan your meals and snacks in the order that works best for you. Wake up, take (1st dose) Homeopathic Weight Loss drops, go to the restroom, weigh & record. 15-30 minutes later have coffee, hot tea or hot water with lemon or herbal tea (add Stevia if desired). You are allowed 1 Tbsp of 2% milk per day.

Breakfast: 1 Organic Apple (Eat slowly with a knife, piece by piece)

Water 15-30 minutes later: (2nd dose) Homeopathic Weight Loss drops

Mid-Morning Snack: 1 cup of tea (black or herbal or lemon juice with water and Stevia)

1 Melba Toast or Grissini Water

15-30 minutes later: (3rd dose) Homeopathic Weight Loss drops Lunch:

3½-4 oz approved Protein 2 cups approved Vegetables

Water 15-30 minutes later: (4th dose) Homeopathic Weight Loss drops

Afternoon Snack: Tea, Coffee or water with Stevia

1 Melba toast or Grissini (Not the same you ate earlier in the day) Water

15-30 minutes later: (5th dose) Homeopathic Weight Loss drops Dinner:

3½-4 oz Protein (not the same you had earlier in the day) 2 cups Vegetables (not the same you had earlier in the day)

Water 15-30 minutes later: (6th & last dose) Homeopathic Weight Loss drops

Evening Snack: Handful of organic Strawberries (with Stevia if you like)

Water

Homeopathic Weight Loss Drops

Dosing schedule:

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RECOMMENDED DOSAGE: Take 10-15 drops, 3-6 times daily (1/3 dropper 3- 6 times daily) • We have found that in the beginning, many have felt hungry at only 3 doses daily, but increasing to 6 doses can diminish daily hunger. If after being on the protocol for a while you are not experiencing any hunger at all, you can go down to the 3 doses daily. •Do not eat or drink or have anything in your mouth (toothpaste, drink, gum, etc.) 15 minutes before or after dosing. Water is fine.

Drinks

Ginger lemonade 8 oz. of water Juice of 1 lemon 1 ½ tsp of grated ginger ½ tsp of stevia Combine ingredients and enjoy!

Fizzy Lemonade 8 oz. of sparkling lemon water

Juice of 1 lemon ½ tsp of stevia

Combine ingredients and enjoy!

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Drinks

Arnold Palmer Brew 2 cups fresh (decaf) tea Juice of 1 lemon Stevia to taste Combine ingredients, stir and enjoy! Strawberry Lemon Icee 12 oz. water

10 medium fresh strawberries, sliced 1 tbsp lemon juice ½ tsp stevia 2 cups crushed ice

Combine ingredients in a blender, blend and enjoy!

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Drinks

Sparkling Mint Iced Tea ⅓ cup of iced mint tea ⅔ cup of sparkling water 5-7 crushed mint leaves Combine ingredients and enjoy! Sparkling Fruit Iced Tea

⅓ cup of iced fruit tea of your choice ⅔ cup of sparkling water Combine ingredients and enjoy!

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Drinks

Cinnamon Iced Coffee

After brewing a pot of coffee save some and put it in the fridge. After cooled,

add a tsp. of Cinnamon and ½ tsp of stevia and some ice cubes to a glass and pour in the chilled coffee. Add 1 tbsp of milk if you like.

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Peppermint Cucumber Drink

1 pitcher of still or sparkling water 3 small Persian cucumbers cut into

small chunks ½ cup rough chopped Peppermint

leaves Stevia to taste

Combine ingredients, add ice, stir well &

drink!

Drinks

Cinnamon Coffee Shake Follow instructions for ‘coffee shake’ and add 1- 1½ tsp. cinnamon. Mint Coffee Shake Follow instructions for ‘coffee shake’ and add ½ tsp peppermint extract Vanilla Coffee Shake Follow instructions for ‘coffee shake’ and add 1 tsp. pure vanilla extract (be careful of imitation vanilla flavoring as it can have corn syrup or other sweeteners).

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Coffee Shake

5 ice cubes 1 cup iced coffee

½ apple, diced 1 tsp. Cinnamon ½-1 tsp. stevia

½ cup protein powder OR 1 packet*

Combine Ingredients in a blender and enjoy!

*Plain unsweetened whey protein powder w/o additives or Jay Robb egg white protein powder unsweetened. Some health food stores have pure whey protein powder in the bulk section. Try to choose a whey or egg protein powder

that is unsweetened or sweetened with stevia only.

Salad Dressing

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Dijon Dressing ¾ cup water ¼ cup vinegar 1 tbsp dijon mustard Salt and pepper to taste A few drops of Bragg’s liquid aminos Combine ingredients in a jar and shake!

Vinaigrette

¾ cup water ¾ cup vinegar

Salt and pepper to taste A few drops of Bragg’s liquid aminos

Combine ingredients in a jar and shake!

Salad Dressing

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Lime and Basil Dressing ½ tbsp water 1 tbsp white wine vinegar 1 tbsp lime juice 1 tbsp milk 1 tbsp finely chopped basil ½ tsp garlic powder Mix ingredients in a jar and enjoy!

Cilantro Dressing ½ tbsp water 1 tbsp white wine vinegar 1 tbsp lime juice 1 tbsp milk 1 tbsp finely chopped cilantro Mix ingredients in a jar and enjoy!

Strawberry Lemon Dressing 6-8 fresh Strawberries 1 tbsp apple cider vinegar 1 tbsp lemon juice Dash of salt Dash of cayenne (optional) Fresh ground black pepper to taste Stevia to taste Mix ingredients in a jar and enjoy!

Salads

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Cucumber Mint Salad

2 cups chopped cucumber ¼ cup chopped mint leaves

2 tbsp red wine vinegar Salt and pepper to taste

Put ingredients in a bowl and mix. Enjoy!

Salsa Fresca Salad 1- 1 ½ cups chopped tomatoes ½ cup chopped onions (white or green) ¼ cup chopped cilantro 1 tbsp poblano chili Juice of 1/2 lime Salt & pepper to taste Put ingredients in a bowl and mix. Enjoy!

Salads

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Spinach Salad

1/4 c. balsamic vinegar 1 tbsp dijon mustard

1 tsp orange zest 1 tbsp orange juice (from squeezed

orange) 1/2 tsp freshly grated ginger

Salt and pepper to taste Pinch red pepper flakes

Combine ingredients in a bowl and

enjoy!

Cucumber Salad

2 cups chopped organic cucumbers (I like the Persian)

2 tbsp apple cider vinegar 1 tsp tajin (mexican spice combo)

Salt & pepper to taste

Mix all ingredients together. Chill and serve!

Salads

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Grilled Romaine Salad- 2 Servings

1 Large head romaine lettuce Bragg’s amino acids

Chicken or vegetable broth 1 clove garlic minced

Slice romaine in half length wise. Heat large

frying pan (or griddle) to high heat. In a small bowl mix ½ cup broth, 2 -3 sprays of Bragg’s

Amino Acids and minced garlic. Stir and apply to flat inside part of romaine. Grill for 3 minutes or until lightly browned on ‘face’ but still cool to

the touch on back ‘stem’ part. Serve on plate with vinaigrette or dijon dressing.

Radish Salad

Radishes, sliced (allowed amount) Juice of ½ Lemon

1 tbsp dehydrated minced onion 1 tbsp parsley (fresh or dried)

Salt & pepper to taste

Combine ingredients in a bowl and enjoy!

Soup

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Shrimp Curry Soup

3 cloves garlic minced 2 tbsp onion minced

3 cups water 100g precooked shrimp

1 tbsp curry powder 1 tsp cumin powder

Salt & pepper to taste

Bring 3 cups of water to a boil. Add minced garlic and onion. Add curry powder and cumin, stir and add shrimp. When shrimp turns pink add salt and pepper to taste and

serve.

Chicken Meatball Soup

100 grams ground chicken breast 1 tsp minced onion

1-2 cloves garlic crushed and minced 1/4 tsp sage

1/4 tsp marjoram 1/4 tsp thyme

1/4 tsp onion powder 1/4 tsp garlic powder

1 serving Melba crumbs (optional) 2 cups chicken broth (or substitute 1 cup water for the

broth) 2 tsp Bragg’s liquid amino acids

1 tbsp apple cider vinegar 2 cups chopped celery (or tomato, asparagus or other)

Mix ground chicken with onion, garlic, sage,

marjoram, thyme, onion and garlic powder with crushed melba toast and form into balls. Bring broth to

a boil; add spices, apple cider vinegar, Bragg’s liquid aminos, and chicken

balls. Simmer for about 30 minutes then add celery (or other

vegetable) for the last 5-7 minutes and serve!

Soup

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Celery Soup

2 cups chopped celery 2 cups chicken broth (or substitute 1

cup water for 1 cup broth) ¼ tsp thyme 1-2 bay leaves

¼ tsp fresh or dried basil Salt and pepper to taste

Cook celery until soft or use crock-pot.

Puree in a food processor or blender with broth and spices. Return to pot

and heat through.

Spinach Soup

2 cups spinach 2 cloves garlic minced 2 tbsp onion minced 1 tsp Italian spices 1 tsp onion powder

3 cups water (or broth) 1 tbsp Bragg’s amino acids

Mix all ingredients together and simmer for 30 minutes. Pour into blender on high for 1 minute. Reheat and serve.

Soup

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Chicken Veggie Soup 100 g. chicken, diced 1 can chicken broth

1 cup water 2 cups sliced celery with tops

1/2 tsp onion powder 1 tsp Italian seasoning

Combine ingredients in a saucepan and cook for

20 minutes or until chicken is cooked.

Meatball Soup (Albondigas) 100 grams lean ground beef 1 tsp minced onion 1-2 cloves garlic crushed and minced 1/4 tsp sage 1/4 tsp marjoram 1/4 tsp thyme 1/4 tsp onion powder 1/4 tsp garlic powder 1 serving Melba crumbs (optional) 2 cups chicken broth (or substitute 1 cup water for the broth) 2 tsp Bragg’s liquid amino acids 1 tablespoon apple cider vinegar 2 cups chopped celery (or tomato, asparagus or other) Mix ground chicken with onion, garlic, sage, marjoram, thyme, onion and garlic powder with crushed Melba toast and form into balls. Bring broth to a boil; add spices, apple cider vinegar, Bragg’s liquid aminos, and chicken balls. Simmer and for about 30 minutes then add celery (or other vegetable) for the last 5-7 minutes and serve!

Soup

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Broccoli Soup 2 cups water or broth 2 cups chopped broccoli

3 tbsp Bragg’s Amino Acids 2 cloves garlic

2 tbsp onion minced 1 tbsp milk

1 tsp cumin powder Salt & pepper to taste

Pour water in a medium sized pot on medium heat and add all ingredients except milk. Let simmer for

20-30 minutes or until broccoli is tender. Put in blender and add milk. Blend and enjoy.

Fennel Soup 2 cups fennel chopped

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

1 tsp onion minced 1 clove garlic minced

¼ tsp allspice Salt and pepper to taste

Lemon zest

Add chopped fennel, allspice and salt and pepper with minced onion to broth.

Heat in small saucepan and simmer for 20 minutes.

Soup

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Creamy Tomato Basil Soup 1 cup chopped tomatoes ¼ cup water ½ tsp sage ½ tsp oregano ½ tsp thyme 1-2 tsp chopped basil salt and pepper to taste 1 tsp milk Put tomatoes, water, and spices into a pot and set to boil. When it begins to boil turn to a low heat and let simmer for 5-15 minutes. Let cool for a few minutes until it is lukewarm. Then, pour into a blender and add milk then blend until smooth. Re-heat soup if you want and enjoy!

Onion Garlic Soup (w/ curry) 1 cup onions minced 1 tsp curry powder ½ tsp tumeric 1-2 cloves of garlic minced ½ cup water Put ingredients into a pot and set to boil. When water begins to boil turn temperature to low and let simmer for 5-15 minutes or until onions are thoroughly cooked. Let cool for a few minutes until it is lukewarm. Then, pour into a blender and blend until smooth. Re-heat soup if you want and enjoy!

Soup

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Cabbage Soup 100g meat (chicken, lean beef, shrimp, crab, lobster) 2 ½ cups water (or broth) ¼ cup onion minced 1 cup shredded cabbage 1 tsp chopped garlic 1 tsp onion powder 1 tsp Italian spices 2 tsp red pepper flakes Cook meat in a pot with 2 ½ cups of water until meat is fully cooked. Add vegetables and spices. Simmer on medium until vegetables are tender crisp. Season to taste.

100g lean ground beef or chicken (less than 7% fat) 1 cup chopped tomatoes 3/4 cup water 2 tbsp minced onion 2 cloves garlic minced Pinch of garlic powder Pinch of onion powder 1/2 tsp chili powder 1/2 of oregano Cayenne pepper to taste Salt and pepper to taste

Cook beef or chicken in a soup pot until lightly pink. Add onions and garlic and spices and stir. Then, add the tomatoes. Cook until meat is brown then add water, salt and pepper to taste.

Chili

Protein

Chicken Meatloaf (serves two)

200g ground chicken 3 cloves minced garlic 1 tbsp Italian seasoning

1 egg white 1 tbsp Bragg’s amino acids

1 tsp onion powder 1 tsp minced cilantro

Preheat oven to 350°. Combine all ingredients in a bowl, stir well and put into a bread pan sprayed sparingly with oil. Bake for 40 minutes or until knife comes out clean. Serve in slices with your favorite permitted vegetable!

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Braised Chard with Steak

100g of steak (fillet)

1 tsp steak seasoning

2 cups chard

2 tbsp chicken stock

1 tbsp balsamic vinegar

1 tbsp chopped green onions

1 tbsp minced garlic

1 tbsp chopped cilantro

Heat cast iron skillet on medium. Rub steak seasoning on both sides of

meat. Sear steaks and remove to plate. Add 2 tbsp of chicken stock to

de-glaze the pan. Add chard and cook until slightly wilted then add garlic, green onions and cilantro.

Add balsamic vinegar and cook until the liquid is cooked mostly off.

Protein Meatloaf (serves two)

200g lean ground Beef (or ground chicken) 3 cloves minced Garlic 1 tbsp Italian seasoning 1 egg white 1 tbsp Braggs Amino Acids 1 tsp Onion Powder 1 tsp minced Cilantro Preheat oven to 350°. Combine all ingredients in bowl, stir well and put into a bread pan sprayed sparingly with oil. Bake for 40 minutes or until knife comes out clean. Serve in slices with your favorite (permitted) vegetables!

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Mu Shu Chicken

Bragg’s Amino Acid

100g chicken

2 cups green cabbage

1- 1 ½ cups chicken broth

Wilt green cabbage in chicken broth with 1-2 sprays of Bragg’s Amino Acids in a pan with the lid on. When wilted add in raw chicken that has been julienne sliced, (easier to do when frozen) and sprayed with Bragg’s Amino Acid. Sautee until chicken is cooked through and serve.

Protein

Orange Chicken

100g chicken sliced or chunked 3 cloves garlic minced

1 tsp basil finely chopped 1 orange cut into quarters

1 tbsp fresh ginger root peeled & minced Juice of ½ lemon

1 tsp Bragg’s amino acid Fresh ground pepper

Preheat pan over medium heat. Season

chicken with pepper and add to pan. Brown pieces for 5-10 minutes. Add

garlic and cook for 1 minute. Add juice of oranges over chicken. Peel oranges

and add orange to chicken with ginger, lemon juice, and basil. Stir well, then cover and simmer for 20 minutes or

until chicken is cooked through. Serve with asparagus or other approved

vegetable!

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Protein White Fish in Parchment

100g Mild tasting white fish

3-4 lemon slices 2 orange slices ½ tsp Dill ½ tsp Onions powder Salt and pepper to taste

Preheat oven to 350°. Salt and pepper the fish on both sides. Put onion on bottom of parchment paper and put your fish on top.. Place lemon slices on top of fish and fresh dill on top of lemon. Fold parchment paper so that the ends and top are securely closed to

allow the fish to steam. Place in pan and bake for 15-30 min. or until done. Garlic Basil Chicken 200g chicken (or 400g chicken for 2 servings for company or freezing!)

1/2 cup diced green onions 5 cloves garlic – peeled & left whole Juice of 1/2 lemon Black pepper to taste

Preheat oven to 350°. Heat saucepan over medium heat and add onions. Cook for 5 minutes then put in baking dish. Place chicken on top of onions. Add lemon juice and pepper. cover and cook for 30-45 minutes or until chicken is done.

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Protein Fish Veracruz

100g of your favorite white fish 3 cloves of Garlic minced 1 tsp Onion Powder 1 tsp Bragg’s Amino Acid Salt & pepper 1 cup organic Tomatoes 1 cup sweet onions cut into small slices (or green onions) 1/2 cup Cilantro Preheat oven to 350°. Arrange your fish flat on either parchment paper or aluminum foil. On top add the garlic, onion powder, Braggs, salt & Pepper, tomatoes, onions and cilantro. Bake 20-30 minutes or until fish is flaky but done.

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Protein Braised Cabbage with Mustard Chicken - makes 2 servings

Red cabbage- 1 small head sliced ¼ cup apple cider vinegar

½ cup chicken stock 2-3 cloves garlic

2-3 tbsp minced onions

In a large skillet, put ¼ cup of chicken stock and bring to a boil. Add garlic and onions. Cook for 2-3 minutes. Add apple cider vinegar and rest of

the chicken stock. Bring back to boil. Add cabbage. Cook for a few minutes and then turn to coat cabbage. Add some salt and pepper. Cover and

let cook until most of the liquid is gone, turning cabbage occasionally.

200g of chicken-diced ¼ cup chicken stock

2-3 tsp stone ground mustard- no sugar added 1/2 tsp stevia or xylitol

mustard powder Paprika

Salt and pepper

Salt and pepper the chicken. In a small skillet add chicken stock and bring to a boil. Add stone ground mustard and sugar substitute. Stir to combine into the stock. Add chicken and cook until chicken is done and most of the

liquid is getting thick. Right at the end, add a little mustard powder and paprika to thicken up sauce a little more. Cook until really thick and

liquid is mostly gone. Serve on top of the braised cabbage.

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Protein Thai Lettuce Wrap

2 cloves minced garlic ½ minced onion (or onion powder)

100g lean ground beef or chicken 1 tsp fish sauce 1 tsp Bragg’s amino acid ½ juice of lime ½ red jalapeno, seeded, de-veined, and thinly sliced ¼ cup chopped cilantro ¼ cup chopped mint Cold lettuce leaves (butter lettuce, boston, or iceberg work well)

Spray pan with spray oil when hot, add garlic for 1 minute. Add Chicken or Beef. When mostly browned add fish sauce, Braggs, lime juice and jalapeños. Right before serving, stir in cilantro & mint. Serve in lettuce leaves.

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Preheat oven to 350°. Arrange your fish flat in parchment paper. On top add the garlic, onion powder, Braggs, salt & Pepper, tomatoes, onions and dill. Bake 20-30 minutes or until fish is flaky but done.

100g of your favorite white fish 3 cloves of garlic minced 1 tsp onion powder 1 tsp Bragg’s amino acid Salt & pepper 1 cup organic cherry tomatoes 1 cup sweet onions cut into small slices ¼ cup dill (fresh or dried)

Tomato Dill Fish

Protein Lime Whitefish

100g of your favorite white fish

3 cloves of garlic minced 1 tsp onion powder 1 tsp Bragg’s amino acid ½ lime juice Salt & pepper 1 cup organic cherry tomatoes cut in halves 1 cup sweet onions cut into small slices ¼ tsp oregano (fresh or dried) ¼ tsp thyme (fresh or dried) Heat pan over medium flame. Sautee garlic and onions for 2 minutes (or until onions are translucent)then add onion powder, Bragg’s, salt & Pepper. Add fish and cook each side for 4-5 minutes. Add tomatoes, lime juice, oregano and thyme and heat through. Garnish with thin slices of lime and serve immediately.

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Shrimp Ceviche 100 grams shrimp chopped into 2-3 pieces each (raw or cooked, fresh or frozen) 4 tbsp lime juice 1 large tomato diced ¼ cup chopped onion 1 clove garlic minced ¼ cup cilantro chopped Hot sauce Salt and pepper to taste Combine shrimp (Mexicans only use raw, allowing the lime to ‘cook’ the shrimp) tomato, onion, garlic, cilantro, hot sauce (to taste) with salt & pepper (also to taste) in bowl and stir. Refrigerate for 1 hour. Stir and serve in a cocktail glass with Melba rounds.

Protein Chicken, Tomato & Onion Shish Kabobs

100g boneless, skinless chicken breast cut into large

cubes 2 tomatoes cut into quarter pieces 4-6 cloves whole garlic unpeeled 2 Onions cut into quarter pieces

Bragg’s amino acid

Salt & pepper

Heat grill on high heat. Arrange on skewers alternating the garlic, chicken ,tomato, onion, chicken, etc. Spritz skewers with Braggs amino acid and sprinkle with salt

and pepper. Grill for 12-15 minutes and serve!

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Oregano Chicken 100g chicken 1 tbsp Bragg’s amino acid 2 cloves garlic minced 1 tbsp fresh or dried oregano ¼ tsp marjoram Juice of ½ lemon Pepper Rinse chicken breast. In a bowl combine Bragg’s amino acid, garlic, oregano, marjoram, lemon juice & pepper. Add chicken breast and let marinate 20-90 minutes in refrigerator. Heat pan to medium heat and cook each side 5-6 minutes or until middle is no longer pink. Let cooked chicken ‘rest’ 2-3 minutes before serving.

Protein Curry Chicken

100g Chicken

3 cloves Garlic minced ¼ cup green onions chopped

1 tbsp onion powder ¼ cup chicken broth or water

¼ tsp curry powder or to taste (I like a lot more!)

1/8 tsp turmeric

Salt and pepper

Stevia to taste

Cayenne to taste

Add all spices to chicken broth in small saucepan. Add

chopped green onions, garlic and chicken. Add stevia to taste for a sweeter curry. Sautee chicken in liquid until fully

cooked and liquid is reduced by half.

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Rosemary Steak

100g lean steak (more if it’s a steak day!)

¼ cup fresh Rosemary off the stem and roughly chopped

1 clove garlic Pepper to taste

Blot steak with paper towel. Mix

rosemary, minced garlic and pepper in small bowl and generously rub both sides of steak with mixture. Grill or broil to desired doneness.

Protein

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Lemon Garlic Fish

100g white fish (sole, cod, etc.) Juice of 1 lemon

1 ½ tsp garlic powder Salt and pepper to taste

Preheat oven to 375°. Put a portion of aluminum foil large enough to cover the fish twice over on a cookie sheet and place the fish on the tin foil. Squeeze the

lemon juice onto the fish, then sprinkle the garlic, salt and pepper onto the fish. With the tin foil create a closed tent over the fish to keep the moisture and flavors in. Put into the oven and cook for 10-20

minutes.

Steak in a Pot

100g lean steak (larger if doing a steak day) 3 cloves garlic whole, peeled

½ onion chopped 1 tbsp Italian spice mix

Water and/or broth to cover Salt & pepper to taste

(2 cups chopped Celery)

Add all ingredients to your crock-pot and cook on high for 5 hours or low for 7 or more. If cooking

on the stove top, combine in soup pot and cook on medium heat for 1 hour and low heat for 2 more

hours. (I usually have celery with this as my 2 cup vegetable serving and add it in the last 1/2 hour of cooking but you can do it with another ‘allowed’

vegetable added toward the finish). Yummy!

Protein

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Cilantro Chicken

100g chicken sliced or cut into chunks 3 cloves garlic minced

3 tsp basil finely chopped ½ fresh lime juice 1 tsp onion powder

¼ cup chicken broth 1 tsp Bragg’s amino acids

Fresh ground pepper to taste Tajin to taste

Preheat pan over medium heat. Season chicken

with pepper and tajin and add to pan. Brown pieces for 5-10 minutes. Add garlic, onion powder, lime juice, broth and Bragg’s to chicken.

Cover and simmer for 20 minutes or until chicken is cooked through. Right before serving add basil and heat for 1-2 minutes. Serve with asparagus or

other approved vegetable!

Mexican Style Shrimp Cocktail

100g shrimp (precooked) 1 ½ cup tomato chopped

½ cup onion chopped 1 clove garlic minced

Juice of 2 limes 1 tsp tomato paste

Water to cover Salt & pepper to taste

If frozen, thaw shrimp in cold water. Add the shrimp, tomato, onion, garlic to a bowl or margarita glass. Add

juice of limes and if needed a little bit of water. (The liquid should just cover all of your ingredients). Add

salt & pepper to taste and serve. Great with your Melba toast!

Vegetarian Protein

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Curry Lemon Quorn™ Chicken 1 ½ defrosted Quorn patties 1 tbsp curry 1 tsp ground garlic 1 tsp ground ginger 1 tsp salt 1 tsp pepper Juice of ¼ lemon Cut the patties into strips. In a Tupperware container sprinkle strips with lemon juice, then sprinkle with curry, garlic, ginger, salt and pepper. Put lid on Tupperware and shake to evenly distribute spices over strips. Then, put strips on a sauté pan and cook on medium-high for 5-10 minutes.

Coffee Shake

5 ice cubes 1 cup iced coffee ½ apple, diced 1 tsp Cinnamon ½-1 tsp stevia

½ cup protein powder OR 1 packet*

Combine Ingredients in a blender and enjoy!

*Plain unsweetened whey protein powder w/o additives or Jay Robb™ egg white protein powder unsweetened. Some health food stores have pure whey protein powder in the bulk section. Try to

chose a whey or egg protein powder that is unsweetened or sweetened with stevia only.

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25. Cinnamon Coffee Shake Follow instructions for ‘coffee shake’ and add 1- 1½ tsp. cinnamon. 26. Mint Coffee Shake Follow instructions for ‘coffee shake’ and add ½ tsp peppermint extract. 27. Vanilla Coffee Shake Follow instructions for ‘coffee shake’ and add 1 tsp pure vanilla extract (be careful of imitation vanilla flavoring as it can have corn syrup or other sweeteners).

Vegetarian Protein

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Egg Salad 1 whole egg 3 egg whites

1 tbsp Dijon mustard salt and pepper to taste

½ tsp. paprika ¼ cup chopped celery OR green onion OR white onion*

Hard boil 4 eggs. Put one whole egg in a bowl and discard the other 3 yolks or save for later. Put the remaining 3 whites in the bowl. Add dijon mustard and spices and mash up with a fork.

Add chopped celery or onion.

* The celery, green or white onion will be taken out of your lunch or dinner ration (2 cups for celery, 1 cup for onions). If do not wish to have celery or onions as your vegetable at that time

you can omit the celery or onions from the egg salad.

Spinach Frittata

3 large egg whites and 1 egg yolk, beaten 2 cups fresh spinach ¼ tsp garlic powder ¼ tsp onion powder

¼ tsp paprika Salt & pepper to taste

Preheat oven to 350° degrees. Add spices to egg whites and mix thoroughly. Add spinach to mixture, place into

small glass baking dish and bake for 10 minutes.

Vegetarian Protein

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Spinach Omelet 1 whole egg 3 egg whites 1 cup spinach* Salt and pepper to taste With a fork beat 1 egg and 3 whites in a bowl. Heat a small non-stick skillet on medium-high. Put beaten eggs in the heated pan, then put in the spinach. After cooking for a few minutes, take a spatula and fold one side over. Let cook briefly, then flip until it is fully cooked. * The amount of spinach in this recipe is half of one meal’s portion of spinach, so you can use the other cup of spinach as a small salad.

3 ½ - 4 oz (100g) non fat Cottage Cheese 2 cups chopped Celery 1 tsp tarjin (Mexican spice) Salt & pepper to taste

Add all ingredients to bowl and stir. Makes a great quick meal when you are hungry and didn’t prep!

Cottage Cheese and Celery

Desserts

Strawberry Sorbet 1 serving (10 medium) frozen

strawberries 1-3 tbsp water ½ tsp stevia

Put strawberries into blender and add small amounts of water until

desired consistency. Serve in Martini or milkshake

glass. May be kept in freezer up to 30 minutes before serving. Yum!

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Desserts

Baked Apple with Cinnamon 1 large organic apple 1 tsp cinnamon ½ tsp stevia or xylitol

Preheat oven to 350°. Wash apple and cut in half. Sprinkle both halves (front & back) with the cinnamon and stevia (or xylitol). Place flat side down and bake for 20-30 minutes or until done.

Crustless Apple Pie 1 apple 1 tsp cinnamon ½ tsp stevia 1 tbsp water Cut apple into slices or chunks depending on your preference. Put into a small oven safe dish like a mini pie tin or a small loaf pan. Pour the water into the pan. Then, combine the cinnamon and stevia and sprinkle over the apples. Bake in the over at 350° for 5-15 minutes.

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Desserts

Popsicles All you need is a Popsicle mold and there are endless different types of popsicles you can make! Here are a few recipes: Strawberry Popsicle 10 medium strawberries 1-2 tbsp of water (or enough to create a thick mixture) Stevia to taste Blend the ingredients in a blender, then fill popsicle mold. Coffee Popsicle Enough iced coffee to almost fill the mold 1 tbsp milk Stevia to taste 1 tsp cinnamon

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Desserts

Arnold Palmer Popsicle Follow directions for making an arnold palmer and pour it into the popsicle mold.

Ice Tea Popsicle

Follow directions for making iced tea and pour it into the popsicle

mold.

Coffee Shake Popsicle

Follow directions for making a

coffee shake and pour part of it

in the popsicle mold to have after

you have the rest of the shake.

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