Variety is the spice of life! Don’t get stuck in a rut or be afraid to try something new. Successful dieters embrace their new lifestyle and learn new and exciting Ideal Protein recipes. Even our dieters who hate cooking find a few favorite recipes and spice them up. We love sharing new recipes so check back frequently for regular updates. Just a word of caution when experimenting in the kitchen, don’t forget to check your phase 1 sheet to avoid deviations. When in doubt, call your coach!

We also like to put together special holiday menus for our dieters! Explore those below.

Special Sweetheart Menu
Holiday Menu
Thanksgiving Menu 2017
Thanksgiving Menu 2016
Easter Menu

Side Dishes

cauliflower-salad

Ingredients

  • 1 head cauliflower, chopped into small florets
  • 2 stalks celery, diced
  • 1/4 yellow onion, finely diced
  • 1 Tbs fresh parsley, finely chopped
  • 2 eggs, hard boiled, shelled, and diced
  • 2 Tbs Walden Farms mayonnaise
  • 1 Tbs dijon mustard
  • ½ tsp sea salt (optional)

Instructions

  1. Add 1″ of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover.
  2. Steam cauliflower on the stove top over medium-high heat until slightly tender, about 10 minutes after water begins to simmer (overcooking will develop a stronger “cauliflower” smell, and a mushy texture).
  3. Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl
  4. Add celery, onion, parsley, and egg.
  5. Stir in mayonnaise, dijon mustard, and sea salt (if desired).
  6. Serve immediately or store in refrigerator.

overnight-kale-salad

Ingredients

  • 3 Tbsp. apple cider vinegar
  • 2 Tbsp. minced shallot
  • 1 Tbsp. Walden Farm Pancake syrup (honey or agave nectar when on maintenance)
  • 1 Tbsp. extra virgin olive oil
  • 1 tsp. salt
  • 1/8 tsp. black pepper
  • 2 bunches Kale (dinosaur or curly)
  • 1 cup julienne cut Jicama (optional)
  • When you are on maintenance you may add ¼ cup Pecorino romano & 2 Tbsp pine nuts

Instructions

  1. Whisk together vinegar, shallot, syrup, olive oil and salt & pepper
  2. Toss kale in dressing, coat evenly, dressing will seem light, but Kale will wilt down to half its volume
  3. Transfer kale to lidded container & refrigerate overnight
  4. Plate out four portions, sprinkle with julienned jicama and enjoy

Seasonings, Sauces & Dressings

taco-seasoning

Ingredients

  • 1 ½ tsp. chili powder
  • 2 T. Cumin
  • 1 ½ T. paprika
  • 1 ½ T. onion powder
  • 1 T. garlic powder
  • 1/8 to ½ tsp. cayenne, or to taste

Instructions

Mix all ingredients together and store in an airtight jar. TIP: Recipe makes about 8 Tablespoons.

marinara sauce

Ingredients

  • 28 can of peeled or diced tomatoes
  • 2 T. tomato paste
  • 1/2 tsp pepper
  • 1 tsp each salt, onion and garlic powder, basil, oregano & parsley OR 1 T. of Italian Seasoning
  • 2 T. each EVOO and apple cider vinegar

Instructions

  1. Drain the tomatoes.
  2.  Place all ingredients in blender and puree.
  3. Pour into medium saucepan and simmer on medium heat for 20 minutes. Adjust seasonings. 6 servings (restricted).

Dinners

basil-lime-chicken

Ingredients

  • 3 Limes (juice and zest) Divided
  • 3 T Olive Oil
  • 1/4 Cup Extra Virgin Olive Oil
  • 3 T Dijon Mustard
  • 3 T Worcestershire Sauce
  • 3 T Soy Sauce
  • 6 Green Onions Chopped Divided
  • 4 Cloves Garlic Minced Divided
  • 2 T Chopped Basil
  • Salt and Pepper to taste
  • 3 lbs Chicken Breasts

Instructions

  1. Combine the zest and juice of 2 limes, Olive Oil, Mustard, Worcestershire, Soy, 3 onions, 2 garlic cloves salt and pepper and mix well.
  2. Cut chicken into even cutlets and place in a gallon sized baggie.
  3. Pour marinade over the chicken and marinate for 1 hour.
  4. Preheat grill.
  5. Place chicken on grill and grill for 7 minutes.
  6. Then flip and cook until internal temp reaches 170.
  7. Remove from grill and let meat rest.
  8. Meanwhile combine juice and zest of one lime with extra virgin olive oil, 3 chopped onions, 2 minced garlic cloves, basil.
  9. Slice chicken into bite-sized pieces and pour sauce over top.

Baked Chicken Rolls With Greens And Olives, And Baked Vegetables

Ingredients:

  • Chicken breast
  • Your favorite vegetables (mushrooms, zucchini, asparagus, radishes, Brussels sprouts, broccoli and cauliflower work great)
  • Extra virgin olive oil
  • Salt
  • Pepper
  • Oregano
  • Basil

Instructions

  1. Preheat oven to 400 degrees.
  2. In a 9 x 13″ glass pan, add desired pre-measured 6-8 ounce chicken breast servings (I typically do at least for our 5 for our family).
  3. Cut desired vegetables into bite sized pieces. Measure out two cups for each serving.
  4. Add vegetables to a large bowl and sprinkle the following spices per serving: 1/4 tsp each of salt, pepper, oregano, and basil and 2 tsp of EVOO.
  5. Stir and adjust seasonings to taste.
  6. Pour vegetables over the chicken and place in hot oven.
  7. Cook uncovered for 25 minutes.

Snacks & Party

crackers

Ingredients

  • 1 IP Crispy Cereal Mix
  • 1/4 tsp. garlic powder
  • Pinch of dry chives
  • 1/4 tsp. sea salt
  • Pam spray
  • 1 pinch of baking soda
  • 1/4 tsp. sage powder
  • 1.5 oz water
  • 1 tsp. olive oil
  • Aluminum foil

Instructions

  1. Preheat oven to 350 degrees
  2. Mix all the ingredients in a bowl
  3. Line a pyrex with aluminum foil and spray with Pam
  4. Pour mixture and bake in the oven for 15 minutes
  5. Take out, cut in pieces, and flip
  6. Bake in the oven for 5 minutes
  7. Take the crackers out. Let cool. Enjoy!

guac

Ingredients

  • 8 oz asparagus (34-36 skinny spears, ends trimmed)
  • 1/2 c steamed broccoli florets
  • 3 tablespoons Walden Farms Mayo
  • Juice of 1/2 a lime
  • 1 1/2 tsp minced garlic
  • 1/2 tsp cumin
  • 1/8 tsp salt
  • 2 tablespoons diced red onion
  • 2 teaspoons dry cilantro

Instructions

  1. Steam the asparagus just until soft, then combine all ingredients (except onion) and blend in a food processor until very smooth.
  2. Stir in onion (you can omit if desired).
  3. Fridge until cold. (Or you can steam the asparagus and broccoli in advance and chill them, so your dip will be cold after blending.)
  4. Serve with I.P. Chili or I.P. crisps!
Ideal Protein Recipes