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.
- 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)
- Add 1″ of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover.
- 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).
- Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl
- Add celery, onion, parsley, and egg.
- Stir in mayonnaise, dijon mustard, and sea salt (if desired).
- Serve immediately or store in refrigerator.
- 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
- Whisk together vinegar, shallot, syrup, olive oil and salt & pepper
- Toss kale in dressing, coat evenly, dressing will seem light, but Kale will wilt down to half its volume
- Transfer kale to lidded container & refrigerate overnight
- Plate out four portions, sprinkle with julienned jicama and enjoy
Seasonings, Sauces & Dressings
- 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
Mix all ingredients together and store in an airtight jar. TIP: Recipe makes about 8 Tablespoons.
- 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
- Drain the tomatoes.
- Place all ingredients in blender and puree.
- Pour into medium saucepan and simmer on medium heat for 20 minutes. Adjust seasonings. 6 servings (restricted).
- 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
- Combine the zest and juice of 2 limes, Olive Oil, Mustard, Worcestershire, Soy, 3 onions, 2 garlic cloves salt and pepper and mix well.
- Cut chicken into even cutlets and place in a gallon sized baggie.
- Pour marinade over the chicken and marinate for 1 hour.
- Preheat grill.
- Place chicken on grill and grill for 7 minutes.
- Then flip and cook until internal temp reaches 170.
- Remove from grill and let meat rest.
- Meanwhile combine juice and zest of one lime with extra virgin olive oil, 3 chopped onions, 2 minced garlic cloves, basil.
- Slice chicken into bite-sized pieces and pour sauce over top.
Your favorite vegetables (mushrooms, zucchini, asparagus, radishes, Brussels sprouts, broccoli and cauliflower work great)
- Extra virgin olive oil
- Preheat oven to 400 degrees.
- 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).
- Cut desired vegetables into bite sized pieces. Measure out two cups for each serving.
- 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.
- Stir and adjust seasonings to taste.
- Pour vegetables over the chicken and place in hot oven.
- Cook uncovered for 25 minutes.
Snacks & Party
- 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
- Preheat oven to 350 degrees
- Mix all the ingredients in a bowl
- Line a pyrex with aluminum foil and spray with Pam
- Pour mixture and bake in the oven for 15 minutes
- Take out, cut in pieces, and flip
- Bake in the oven for 5 minutes
- Take the crackers out. Let cool. Enjoy!
- 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
- Steam the asparagus just until soft, then combine all ingredients (except onion) and blend in a food processor until very smooth.
- Stir in onion (you can omit if desired).
- Fridge until cold. (Or you can steam the asparagus and broccoli in advance and chill them, so your dip will be cold after blending.)
- Serve with I.P. Chili or I.P. crisps!