Recipes
Dressings:
Creamy Caesar Dressing
For All Stages of the Ideal Diet Protocol
1 egg
2 large cloves garlic (crushed)
2 tbsp lemon juice
1 tbsp Worchester sauce
1 cup oil (grape seed oil)
Pepper to taste (a couple shakes)
Put all ingredients (except oil) in blender. Begin to pour oil in slowly and turn on
blender. Continue pouring oil in slowly while blending until complete. Keep in
refrigerator. Use 1 tbsp on salad or as a dip for vegetables.
Garlic Aioli
For All Stages of the Ideal Diet Protocol
8 servings
Aioli is a French sauce made by mixing lemon, eggs, garlic, and olive oil into a smooth, creamy mixture resembling mayonnaise. It originates from Provencal cuisine, where it is served with meat, fish, and vegetables, and the distinctive garlicky sauce has also been adopted by other nations to add zest to otherwise ordinary foods. If you love garlic and you miss mayo, you will love this!
Ingredients:
1 clove of garlic, peeled 1 tsp sea salt 1 large egg white 1 tsp low glycemic Dijon mustard 1 cup extra virgin olive oil approx. 1 cup olive oil lemon juice to taste sea salt and freshly ground black pepper
Directions:
Smash up or finely chop the garlic and mix with the salt. Place the egg white and mustard in a bowl and whisk. Then slowly start to add your olive oil bit by bit. Once you've blended in a quarter of the olive oil, start to add the rest in larger amounts. Then add the garlic and lemon juice, along with any optional extra flavors you desire such as basil, fennel tops or dill. To finish, season to taste with the sea salt, freshly ground black pepper and lemon juice.
Mustard and Vinegar Salad Dressing
For All Stages of the Ideal Diet Protocol
This will dress many a salad.
Ingredients:
6 tbsp olive oil
2 tbsp low Glycemic Dijon mustard
2 tbsp white or cider vinegar
1 level tsp sea salt
1 level tsp freshly ground black pepper
Directions:
Put all ingredients in a Mason or jam jar. Shake like mad and dress your salad with 1 - 1 1/2 tbsp.
Delicious! My mouth is watering just thinking about it. This will keep in the fridge for about a week
or so.
Olive Oil & Lemon Juice Dressing
For All Stages of the Ideal Diet Protocol
This will dress many a salad.
Ingredients:
2 tbsp fresh lemon juice
5 tbsp olive oil
sea salt and freshly ground black pepper, to taste
Directions:
Put all ingredients in a Mason or jam jar and shake. Dress your salad with 1 - 1 1/2 tbsp. This will
keep its taste in the fridge for a couple of days. This one is my favorite
Raspberry Dash Salad Dressing
For All Stages of the Ideal Diet Protocol
- 1 packet of Ideal Protein Raspberry Gelatin
- ½ Bottle of Mrs. Dash "Garlic and Herb" Salt-Free Seasoning Blend
- ½ tsp Sea Salt
- 1 tablespoon of your favorite olive oil
Mix the Packet of Ideal Protein Raspberry gelatin into half of a bottle of Mrs. Dash and add in the Sea Salt and shake it all up.
Note: Put the other half bottle of Mrs. Dash in a small zip lock bag to use later.
Now toss and sprinkle in the combined Raspberry Dash dressing and enjoy! (I keep a premixed dressing shaker with me to take into restaurants.)
Drizzle or spray the olive oil over a salad and toss.
Now that you know how crazy good it tastes, try experimenting…
I've added in other flavors of Mrs. Dash (Chipotle really adds zest!). Create a dipping sauce by mixing in (small amounts of) lemon juice and the olive oil ahead of time. After a while, the gelatin sets up and settles to the bottom, so stir the mixture up as you dip. It makes little globs, bursting with flavor which sticks loosely to what you are dipping. (Celery never tasted so good!)
Salad Sauce for 1
For All Stages of the Ideal Diet Protocol
In a small sealable container (Lock and Lock works great) add:
About a tablespoon of white vinegar
2 tsp Sucralose, Stevia or Xylotol
A few grinds of fresh pepper
Squeeze of lemon juice
A little dash of extra virgin olive oil - ½ tsp is plenty
Shake well and pour over your salad as a dressing just before you eat it. Very tasty
Thai Dressing
For All Stages of the Ideal Diet Protocol
This will dress many a salad.
Ingredients:
4 tbsp fresh lime juice
3 tbsp olive oil
1 tbsp sesame seed oil
1 tbsp light soy sauce
a good pinch of Splenda
1 tbsp fresh ginger, peeled and finely chopped
1/2 clove of garlic, finely chopped
1 fresh red chili, seeded and finely sliced
1 large handful of fresh cilantro and basil, chopped
Directions:
Mix all together and pour over a salad.
Poppy Seed Salad Dressing
Ingredients:
1/4 cup soy sauce
1 lemon, juiced
3 cloves garlic, minced
3 tablespoons minced fresh ginger root
1 teaspoon prepared Dijon-style mustard
2 teaspoons splenda
ground black pepper and poppy seeds to taste
Directions:
French Salad Dressing Mix
Ingredients:
Directions:
Simple Caesar Salad Dressing
Ingredients:
Directions:
Japanese Ginger Salad Dressing
Ingredients:
1/4 cup soy sauce
1 lemon, juiced
3 cloves garlic, minced
3 tablespoons minced fresh ginger root
1 teaspoon prepared Dijon-style mustard
2 teaspoons splenda
ground black pepper to taste
Tangy Ginger Lime Salad Dressing
Ingredients:
2 tablespoons minced garlic
2 tablespoons grated fresh ginger root
2 teaspoons sesame oil
1 teaspoon chili oil
1/3 cup fresh lime juice
1/4 cup rice vinegar
1/4 teaspoon onion powder
Directions:
Combine soy sauce, garlic, ginger, sesame oil, chili oil, lime juice, vinegar and onion powder in a blender. Process until evenly combined. Chill before serving.
Sweet Dijon Salad Dressing
Ingredients:
Directions:
Meals:
5-Ingredient Lemon Pepper Salmon
1 tablespoon olive oil
4 (5 ounce) salmon fillets
Sea Salt to taste
Lemon pepper seasoning to taste
¼ cup vinegar
- Heat oil in a large skillet over medium-high heat. Season both sides of salmon fillets with salt and lemon pepper. Add to hot skillet and cook until browned, about 2 minutes per side.
- Add vinegar to skillet and reduce heat to a simmer. Continually spoon liquid over fish and cook until vinegar is thick and syrupy and salmon is cooked through, about 2 more minutes for medium, longer for well done. Serve immediately.
Cinnamon Bun Pancake
For All Stages of the Ideal Diet Protocol
Ingredients:
1 Packet Ideal Protein Plain Crepe
Cinnamon and Splenda to taste
1 Packet Ideal Protein Vanilla Pudding
Directions:
Make up a package of the Crepe, using enough water to make it slightly runny. Spoon into a
nonstick skillet. Sprinkle the top with a mixture of cinnamon and splenda (amount depends on how
much you like cinnamon!) Make up the vanilla pudding with extra water so it's runny enough to pour, but not too thin. Pour over the Crepe. If you miss cinnamon buns like me, this really is yummy!
Cinnamon Clove Pancakes
For All Stages of the Ideal Diet Protocol
Using 1 packet of Ideal Protein Plain Crepe add:
Ingredients:
1/4 tsp baking powder
1-2 tbsp Splenda depending on your taste
1/2 tsp cinnamon or 2 shakes
1/4 tsp of crushed cloves (crush with back of spoon) for more bite, don't crush as much
Directions:
Stir dry ingredients together and add enough water to make a pancake batter consistency - not too runny. Even the batter tastes good! Add a dash of vanilla. Heat a non stick pan, add a bit of oil and cook on medium heat until golden on both sides. Serve hot with a tbsp of Ideal Maple Syrup Syrup. It's delicious! It feels like Christmas! The clove flavor lingers in your mouth long after you're done! You can also make it into little pancakes and dip in syrup The next best thing to hot cookies!
Creamed Cabbage
For All Stages on the Ideal Diet Protocol
Yield: 2 generous servings
Sauté garlic until lightly golden. Add shredded cabbage, enough for two generous servings. Cover and cook down over medium heat until the cabbage is tender and has deepened in color. Remove from heat.
Mix 1 envelop of Ideal Protein Leek soup with 2/3 cup of water. Dissolve completely until smooth. Warm it up on the stove or in your microwave. Stir into the cabbage and serve at once, warm.
This is a great way to "cream" any of the veggies from the list of recommended vegetables. It would also be great with leeks.
Creamy & Delicious Spinach Soup
For All Stages on the Ideal Diet Protocol
- 1 bag of baby spinach, cleaned (any size)
- Sea salt
- Garlic powder, to taste
- Onion powder, to taste
- 1 tablespoon of dried dill weed, optional
- ½ to 1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup
Bring 3 cups of sea salted water to boil then turn off the heat. Immediately immerse the baby spinach in the water till completely wilted. Quickly drain the water from spinach and rinse under cold water to preserve the spinach’s bright green color then squeeze all the excess water.
Make your Ideal Protein soup as you would usually by adding hot water minus 2 ounces of water. Pour half or more of the hot soup mixture into a blender and add 1/2 of the cooked spinach. Add the seasonings. Blend well till smooth and creamy. Transfer the remaining spinach to a large soup bowl and cover with the warm spinach cream. Enjoy!
Crock-pot Meal
For all Stages of the Ideal Diet Protocol
Equivalent to 3 Ideal Protein foods
- 3 Ideal Protein soups (Chicken and/or Leek and/or Mushroom)
- 30 oz of low-fat broth (chicken, beef or vegetable)
- 2-3 cups of your choice of hearty vegetables cut up in 1-inch chunks (zucchini, leeks, garlic, green beans, celery, asparagus tips, mushrooms, turnip)
- 16 oz of lean meats or poultry, cut up in 1-inch chunks
- Fresh or powdered garlic, to taste
- Sea salt
- Ground pepper
- Your choice of spice(s) and herbs (oregano, thyme, basil, rosemary, sage, hot peppers, etc.)
Pour 30 oz of your choice of low fat broth in a blender. Add the contents of all three Ideal Protein soups of your choice. Blend until smooth. Pour into a Crock-pot. Add your choice of meat and vegetables. Spice up as you please. Simmer over low heat for 4-6 hours until the meat is so tender it falls apart at the touch of your fork.
Great for leftovers or to share with your entire family.
Crunchy Salad-Thai Style
For Stages 3 & 4 Only
Ingredients:
Bean, Alfalfa or Brussels sprouts
finely sliced green and red peppers
Baby spinach
finely sliced and seeded red or green chilies
Arugula
Sliced scallions
Peeled, seeded and sliced cucumbers
finely sliced Napa or Red and Savoy cabbage
snow peas
Mint, basil and coriander (cilantro)
Directions:
Any combinations of the above ingredients are great, or anything else you fancy that goes in a nice
crunchy salad. Toss together with the Thai dressing (see below).
Thai Dressing
For All Stages of the Ideal Diet Protocol
This will dress many a salad.
Ingredients:
4 tbsp fresh lime juice
3 tbsp olive oil
1 tbsp sesame seed oil
1 tbsp light soy sauce
a good pinch of Splenda
1 tbsp fresh ginger, peeled and finely chopped
1/2 clove of garlic, finely chopped
1 fresh red chili, seeded and finely sliced
1 large handful of fresh cilantro and basil, chopped
Directions:
Mix all together and pour over the above Thai style salad.
Endive with Thyme, Garlic & Olive Oil
For All Stages of the Ideal Diet Protocol
4 servings
Ingredients:
4 Belgium endives
3 Tbs. of your best extra virgin olive oil
1 clove of garlic, peeled and finely chopped
1/3 cup of fresh thyme
sea salt and freshly ground pepper
1/2 cup lemon juice
Directions:
Preheat oven to 450 degrees F. Remove any discolored outer leaves from the Belgium endive if
need be. Cut in half lengthwise, and then quarter each half. In a hot pan fry the endive with the
olive oil, garlic, thyme and seasonings for about 4 minutes. Add the lemon juice and allow it to
sizzle. Then poor it all into a dish, cover with aluminum foil and bake for 10 minutes. Then remove
the foil and bake for a further 10 minutes. Taste and correct your seasonings and serve.
Gourmet Sandwich Pockets
For All Stages of the Ideal Diet Protocol
(Equivalent to 1 Ideal Protein food. Yield: 1 serving)
Ingredients:
- 1 Ideal Protein Orange Pancake
- 2 pinches salt
- 1/8 tsp dried basil
- 75 - 100 ml water
Directions:
Preheat oven to 350 degrees. Mix all together to a semi-thick batter. Pour onto a non-stick pie plate or spray a regular pan with "Pam". Cook for 20-22 minutes. Remove from oven and let completely cool (approx. 15 minutes). Slice down the middle, make into halves. Open pockets the same as a pita bread.
Suggested filling: Shredded lettuce, diced tomatoes, cucumber, slivered green peppers, etc.
Toss filling with delicious dressing:
- 1 tbsp olive oil
- 1 tbsp vinegar
- 1/2 tsp dried basil
- 1 clove of garlic
You can drizzle a little olive oil over the garnish and spices of your choice, if you prefer.
Ideal BBQ Chicken
All Stages of Ideal Diet
6 boneless skinless chicken breasts
3 tbsp Dijon or Creole mustard
2 packets of Splenda or Stevia
1 tsp Paul Prudhome's Blackened Steak Magic
¼ tsp poultry seasoning
1 tsp olive or grape seed oil
¼ tsp natural sea salt
½ tsp Louisiana Brand hot sauce
Zipper seal large 1 gal. bag
Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands by massaging the outside of the zipper seal bag. Add your chicken and massage the spice mix into and all over the chicken breasts and let sit in the bag. Fire up the BBQ and get it good and hot so that chicken will be seared when it is placed on the grill. Sear the first side and when you turn it to sear the second side cut your heat down and cook slow until just done (no pink). (It works in the oven too). The chicken will be tender and juicy.
Ideal Breakfast Burritos for Four
For All Stages Of The Ideal Diet
This is a 3 step process, but so worth it!
STEP 1:
Make one package of the Ideal Plain Crepe. Set aside
STEP 2:
Make one package of the Vegetable Chili using only ½ of the water required. Set
aside.
STEP 3:
Mix one package of the Fine Herb & Cheese Omelet. Add your favorite
veggies. I use:
• 2 mushrooms
• 1 stalk of celery
• ¼ of a green pepper
• ¼ cup of leeks
• 8 spinach leaves
• 2 gloves of garlic
• ½ tsp of sea salt
1. Cut all veggies into small pieces and cook in a skillet over medium heat with 1
tbsp of olive oil.
2. Add in omelet package and scramble until cooked and mixed well with veggies.
3. Add in the chili mixture and mix well.
4. Set mixture aside.
5. Heat up a flat grill with 1 tbsp of olive oil.
6. Pour ½ of the Crepe batter on the grill keeping it thin enough to roll.
7. Once one side is cooked, very gently flip it and cook the other side.
8. Once the Crepe batter is cooked, place ½ of the egg and chili mixture in the
center.
9. Bring the edges together - creating a roll.
10. Cut in half and serve half to each person. Top with homemade salsa or hot
sauce.
Ideal Mashed 'Potatoes'
For All Stages of the Ideal Diet Protocol
1 head of fresh cauliflower
Onion powder
Garlic powder
Sea salt, to taste
1/2 to 1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup
Boil the cauliflower until it is very, very soft. Drain the water. Add the seasonings and choice of any of the soup mixes. Mash well and serve steaming hot
Mandarin Chicken Balls
For all Stages on Ideal Diet Protocol
1. Prepare 1 package of Ideal Protein Orange Pancake according to the
instructions.
2. Cut up 1 chicken breast into medium sized cubes.
3. Cook chicken in olive oil until cooked thoroughly.
4. Roll each chicken piece in the pancake batter until completely
5. covered.
6. Return chicken to the skillet to cook batter around the chicken.
Serve with your favorite veggies from selected list
Note: Can add brown rice if you are on stage 4.
Mini Seasoned Flatbread
For All Stages of the Ideal Diet Protocol
1 packet of Ideal Protein Plain Crepe
6 oz of water
1 tbsp of dried or fresh dill
1/2 tsp of sea salt
1 tsp of cayenne pepper (optional)
Preheat oven to 350 degrees Fahrenheit. Mix all ingredients together in a shaker
to blend perfectly. Shake often to keep a consistent mixture. Use a non stick
muffin pan and add 1 tsp of mixture in each cup. Cook in oven for 12 - 15 min or
until cooked & crispy. For thicker mini flatbreads use 1 tbsp. Makes approx. 30
mini Crepes.
Top with chili or any other healthy creation. Could also be used to replace chip
cravings if really crispy.
Pig Candy Variation
Not for Stage 1 2
3 pork tenderloins cut into ¾ " slices
2 tbsp Apple Cider Vinegar
2 tsp of Sucralose, Stevia or Xylotol
1 tsp Paul Prudhome's Blackened Steak Magic
¼ tsp poultry seasoning
¼ tsp nutmeg
1 tsp olive or grape seed oil
¼ tsp natural sea salt
½ tsp Louisiana Brand hot sauce
Zipper seal large 1 gal. bag
Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands by massaging the outside of the zipper seal bag. Add your pork and massage the spice mix into and all over the slices and let sit in the bag. Fire up the BBQ and get it good and hot so that the pork will be seared when it is placed on the grill. Sear the first side and when you turn it to sear the second side cut your heat down and cook slow until just done (no pink). You will see why we call it "Pig Candy."
Pigs in a Blanket
For All Stages of the Ideal Diet Protocol
Directions:
Slice 1 piece of pork or steak into 1" strips and fry with mushrooms and peppers (strips). Mix one
packet of Ideal Protein Plain Crepe in a blender with garlic, sea salt, pepper and fresh dill. Pour in ice cream scoop size on a pan (makes 5-6) and bake at 350°F for 10 minutes and remove from oven.
Using a spatula flip each piece, place strip of meat, mushrooms, and peppers in the middle and fold
in sides. Hold with a toothpick and place back in oven for 5 minutes. Add other veggies if you wish.
Enjoy!
Portobello Burgers
For All Stages of the Ideal Diet Protocol
- 2 Portobello mushrooms around the same size
- Lean ground Turkey
- Your favorite spice
- Low carb ketchup
- Mustard
- Lettuce
- Veggie cheese
Take the stems off your mushrooms and clean them. Brush with olive oil and fresh garlic. Grill mushrooms. Take lean ground turkey and add spices that are low sodium and low carb. I use a lot of pepper but use whatever you prefer. Mix your spices and hamburger together. Make patties 5 ounces each and grill either on the barbecue or in the oven. I use an indoor grill so the fat drains off. Take your mushrooms and pat them with paper towel so they aren't so moist. Put one slice of cheese on patties and put the burger in between two mushrooms and voila you have a burger and no bread.
You can dress the burger with PC brand ketchup that is sweetened with Splenda and has one carb per tablespoon. You can also use mustard which is low in sodium, carbs and fat. The superstore also carries veggie cheese which has one carb per slice and you would swear it was real cheese. I recommend having asparagus with this meal. It feels like fries and burgers but so very healthy for you! This is a really good and satisfying meal.
Rosemary-Roasted Vegetable Medley
2 large medium-ripe tomatoes, each cut into 8 wedges
1 medium zucchini, cut into ¼ inch thick rounds
1 cup sliced mushrooms
1 medium red onion, cut in half and thinly sliced
¼ cup extra virgin olive oil
Sea Salt & Freshly ground black pepper to taste
2 tablespoons chopped fresh rosemary
Preheat the oven to 400F. Toss all ingredients together. Spread vegetables on a roasting pan and cook 20 minutes or until the onions are tender when pierced with a fork.
Sheppard's Pie
For All Stages of the Ideal Diet Protocol
1. Cook one whole cauliflower until soft enough to mash.
2. Make 1 package of your favorite Ideal Protein soup with only 100 ml of water.
3. Pour soup over cauliflower and blend or mash really well. Set aside.
4. In a skillet, brown 1 lb. of lean ground Turkey. Add the following:
3 garlic cloves
1/2 cup of leeks
1/2 tsp sea salt
1 tsp rosemary
1 small, fresh tomato - diced
5.Cook turkey mixture until brown.
6. Place turkey mixture in the bottom of a baking pan or a casserole dish and
press down firmly.
7. Place cauliflower mixture on top of the turkey mixture and press down firmly.
8. Bake in the oven for 20 minutes.
Shrimp-Salty & Spicy Style
For All Stags of the Ideal Diet Protocol
Ingredients:
2 1/4 lb small shrimp, uncooked and in the shell
4 generous pinches of sea salt
6 generous pinches of mixed spices (fennel, coriander, cumin and chili) lightly crushed
Directions:
Leave the shells on the shrimp if you wish. Remove the shrimp heads. Get a nonstick wok or frying
pan very hot, and then add the sea salt and spices. Toast and toss around for about 30 seconds
before adding the shrimp. Add shrimp and shake vigorously and toss. The salt and spices will stick
and encrust themselves to the shrimp. After a minute or two the shrimp will have cooked, changed
their color and should be very tasty and crunchy. You can eat them with the shells on or off.
Fantastic!
Smashed Zucchini Paste
For All Stages of the Ideal Diet Protocol
2 - 4 servings
This is really good stuffed inside an Ideal Protein Plain Crepe! Or you can cook the leek and/or
asparagus soup by pan frying it flat in a nonstick pan then baking it in the oven. Delicious!
Ingredients:
2 tbsp olive oil
1 clove of garlic, finely chopped
1 small dried red chili, crumbled
3-4 small zucchini, unevenly sliced
sea salt and ground black pepper to taste
1/4 cup of fresh mint, chopped
juice of 1 lemon
Directions:
Put 1/2 (1 tbsp) the olive oil in a non stick pan and fry your garlic and chilies for a couple of
minutes. Throw in the zucchini and stir them around to coat. Turn the heat down slightly and put a
lid on the pan. Give the pan a shake and stir every 5 minutes for 35 minutes. This will prevent the
zucchini from sticking and the lid will ensure that there is moisture in the pan. When the zucchini is
really soft with some chunky pieces and the rest almost pulped, remove from the heat and taste.
Season accordingly. At this point add the rest of the olive oil to loosen. Add your chopped mint and
lemon juice.
Spicy Oatmeal Muffin
For All Stages of the Ideal Diet Protocol
- Mix one package of Ideal Protein Maple Oatmeal and the following ingredients together:
- 3 tbsp mulled flax seed
- 1 tbsp hemp seeds (optional)
- 2 tbsp cinnamon
- 1 tsp cayenne pepper
- 1 tsp garlic powder or Mrs. Dash Garlic & Herb Spice
Mix all ingredients above with the oatmeal mixture. Using Pam, spray one small (personal sized) round casserole bowl. Pour mixture into it and place in microwave for 3 minutes. Remove from microwave and let set for 2 minutes.
Stuffed Chili Peppers
Yield: 1 Ideal Protein portion
2 cups of celery, green peppers and mushrooms chopped coarsely or finely, as you prefer
1 Ideal Protein Vegetable Chili
Sea salt
Seasonings of your choice
1 large fresh green pepper
Drizzle a little olive oil in a stir fry pan. Add chunks of celery, green pepper and mushrooms and stir fry till ‘al dente’ Season with sea salt and your favorite seasonings. I recommend an organic Mexican Fiesta blend made with dehydrated chili peppers, dehydrated onion, tomato powder, paprika, cumin, dehydrated garlic, cilantro, oregano, red pepper and lemon peel.
Meanwhile, cook the vegetable chili as directed on packet. When both are cooked to perfection, mix them together. Cut the top off of a green pepper that you’ve cleaned out and stuff it with the mixture. Put the bell pepper in a 350 ºF oven and bake for about 25 minutes.
Stage IV Variations: Add cooked lentils or red kidney beans and/or cooked ground white poultry meat.
Taco Salad
For All Stages of the Ideal Diet Protocol
Yield: 1 Ideal Protein portion
2 cups of celery, green peppers and mushrooms chopped coarsely or finely, as you wish
1 Ideal Protein Vegetable Chili
Sea salt
Seasonings of your choice
One portion of your favorite greens
Fresh tomato salsa
Fresh raw red onion, chopped
Fresh lemon and lime, optional
Hot sauce, optional
Drizzle a little olive oil in a pan. Add chunks of celery, green pepper and mushrooms and stir fry till ‘al dente’ Season with sea salt and your favorite seasonings. I recommend the organic Mexican Fiesta seasonings, a blend made of dehydrated chili peppers, dehydrated onion, tomato powder, paprika, cumin, dehydrated garlic, cilantro, oregano, red pepper and lemon peel.
Meanwhile, cook the vegetable chili as directed on packet. When both are cooked to perfection, mix them together and place over a bed of your favorite greens. Top with fresh tomato salsa, more chopped raw red onion, a splash of lemon or lime and hot sauce, if you like. Delicious!
Vegetarian Florets
For All Stages of the Ideal Diet Protocol
(Equivalent to 1 Ideal Protein food. Yield: 1 serving)
Ingredients:
- ½ cup of leeks sliced in thin circles
- 1/2 cup (125 ml) broccoli florets
- 1/2 cup (125 ml) cauliflower florets
- 1 small onion, chopped
- 1 Ideal Protein Leek Soup
Directions:
Sauté the leeks 2 to 3 minutes in a drizzle of olive oil over medium heat in a non-stick pan. Add the broccoli and cauliflower florets and continue to sauté 3 to 5 minutes. Mix the leek soup into a 1/2 cup of water, room temperature. Dissolve any lumps before adding to the vegetables. Simmer for 2 minutes and serve.
Veggie Omelet
For All Stages of the Ideal Diet Protocol
First take some celery, scallions, broccoli, and sauté in a non stick pan until they are at the desired consistency and when almost done, add some fresh mushrooms. Add some tomato but don't cook the tomato too long.
When this mixture is done, add some garlic powder, onion powder. Add some raw onions and put it aside for now.
Add hot water (10 ounces) to a blender and add the Ideal Protein Fine Herbs & Cheese Omelet packet.
Add garlic powder (1 tablespoon), onion powder (2 tablespoons), minced onions (3 tablespoons), and baking powder (1 big teaspoon), 1 packet of Splenda and blend for a minute.
Take some spray olive oil and spray a little on a non stick pan and cook it uncovered on medium heat on one side and then flip it over and cook it on the other side and wow, you'll have made a huge omelet.
Take the veggies and put them on top of the omelet. Fold it over and enjoy a huge and delicious tasting veggie omelet.
Veggie Variation
by John Riga - Lower Sackville, NS
¾ " slices of Zucchini, fennel bulb, Portobello mushrooms
Whole white button mushrooms or 2" squares of green pepper
1 tbsp cider vinegar
2 tsp of Splenda, Stevia or Xylotol
1 tsp Paul Prudhome's Vegetable Magic
1-½ tsp olive or grape seed oil
¼ tsp natural sea salt
½ tsp Louisiana Brand hot sauce
Zipper seal large 1 gal. bag
Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands by massaging the outside of the zipper seal bag. Add your veggies and massage the spice mix into and all over the slices and let sit in the bag. Fire up the BBQ on medium to medium-high so that veggies will get good grill marks when they are placed on the grill. Seriously yummy! Great to add to hot and cold salads.
Zucchini Pancakes
For All Stages of the Ideal Diet Protocol
- 1 packet Ideal Protein Maple Oatmeal
- 2-3 egg whites
- 2 small to medium zucchinis - shredded
Salt and pepper to taste.
Onion/garlic (optional)
Combine and cook like pancakes. Pretty tasty!
Sides:
Desserts:
Chocolate Raspberry Dessert
For All Stages on the Ideal Diet Protocol
Prepare one Ideal Protein Chocolate Cake in the oven or Microwave as directed.
Remove and let cool.
Poke holes in cake with a fork.
Mix up a Ideal Protein Raspberry Gelatin as directed and pour it into the holes.
Place in the refrigerator until set. Hmmm good!
Cinnamon Maple Oatmeal Muffins
For All Stages on the Ideal Diet Protocol
(Makes 4 muffins - 2 Ideal Protein Diet meals)
Ingredients:
1 package Ideal Protein Plain Crepe
1 package Ideal Protein Maple Oatmeal
1/4 tsp baking soda
1/4 tsp baking powder
1/4 tsp cinnamon
Pinch salt
1 tsp. Splenda, Stevia or Xylotol
1 egg white
3-4 oz water
Directions:
Preheat oven to 350°F (175°C). Mix dry ingredients together. Combine wet ingredients and add to
dry ingredients. Mix until batter is smooth. Fill 4 non-stick muffin tins approximately 2/3 full. There
should be enough batter for 4 muffins (2 Ideal Protein meals). Bake for 15-20 minutes. These are delicious served warm from the oven with a little bit of Ideal Protein Maple Syrup for dipping! Yummy!
Crispy Crumble Delight
For all Stages of the Ideal Diet Protocol (Limited Portions Though)
This is a great tasting treat!
1. Prepare 1 package of Ideal Protein Chocolate Pudding. Set aside.
2. Prepare 1 package of Ideal Protein Butterscotch Pudding. Set aside.
3. Cut up 1 Chocolate & Raspberry Crunch Bar and crumble well.
4. Cut up 1 Caramel Peanut Bar and crumble well.
5. Mix the 2 bars together.
Take 4 dessert dishes and layer each one as follows:
1. 2 tbsp of Chocolate Pudding
2. Sprinkle 1 tbsp of the bar mixture over it
3. 1 tbsp of Butterscotch Pudding
4. Sprinkle 1 tbsp of the bar mixture over it
5. 2 tbsp of Chocolate Pudding
6. Sprinkle 1 tbsp of bar mixture over it
7. 2 tbsp of Butterscotch Pudding
8. Sprinkle 1 tbsp of the bar mixture over it
Sprinkle a little bit of cinnamon over the top of each one and refrigerate until
ready to eat.
Crispy Rice Squares
For Stages 3 & 4 of the Ideal Diet Protocol
Ingredients:
Marshmallows: (Low Glycemic)
1½ cups of water
3 envelopes of unflavored gelatin
2¼ cups of Sucralose
1 tsp. vanilla extract
2 packets Ideal Protein Crispy Cereal
Directions:
Pour water into medium saucepan. Sprinkle Gelatin over top. Let stand for 1 minute.
Add Splenda and vanilla. Heat and stir on medium heat until gelatin and Splenda are dissolved.
Remove from heat. Cool until you can almost hold your hand on the side of the saucepan. Transfer
to medium/large mixing bowl. Beat on high for 15-20 minutes until stiff peaks form. Take powder
from Crispy Rice Cereal packet and separate it from the Crispy Rice particles. Sprinkle over small
pan or individual silicon muffin cups. The size of the pan, or the number of muffin cups varies on
how much Crispy Rice Cereal particles you want per portion. Sprinkle some of the cereal over the
bottom of the pan/cup. Turn marshmallow mixture into pan/cup slowly. You can top them with
some Cereal too!
Chill and cut into desired squares (in pan).
NOTE: You will have a lot of Marshmallow mixture left over from one packet of Crispy Rice
Cereal. The number of packets you wish to use is mainly up to your own individual tastes. If you
choose, you can use the remainder of the Marshmallows and pour them into a pan lined with Ideal Protein Vanilla Pudding. Chill and then slice into squares.
Decadent Pudding
For All Stages of the Ideal Diet Protocol
Stir two or three teaspoons of Ideal Protein Cappuccino Drink into the normal Ideal Protein Chocolate Pudding to get a wonderfully rich mocha flavor found in finer chocolates. It tastes as close to a candy bar as Ideal dieters can get without cheating
You can also stir two or three teaspoons of the Ideal Protein Cappuccino Drink into the Ideal Protein Vanilla Pudding to add a rich mocha "twist".
Dreamsicle
For All Stages of the Ideal Diet Protocol
(Equivalent to 2 Ideal Protein foods)
- 1 Ideal Protein Peach Mango Drink
- 1 Ideal Protein Vanilla Pudding
- Water and ice
Pour 16-20 oz (480 - 600 ml) of cold water in a blender. Add the contents of the two Ideal Protein packets, ice and blend until frothy and thick. Pour into popsicle molds and freeze. Makes a delicious summer treat!
Exotic Teahouse Chai Pudding
For All Stages of the Ideal Diet Protocol
(Equivalent to 1 Ideal Protein food. Yield: 1 serving)
Spice up your vanilla pudding by brewing a strong cup (5 oz) of Chai tea, preferably decaffeinated. Then, let it chill. Mix the content of 1 Ideal Protein Vanilla pudding with the chilled Chai tea, instead of water. Shake vigorously in a sealed jar till bubbly. Enjoy!
Explore the endless possibilities of aromas: green tea, jasmine, rose tea, lemon, hibiscus flower, Earl Grey, orange flower, lemon grass, rosemary, etc.
Note: Be sure to drink 2 additional 8 oz glasses of water above & beyond half your body weight for every cup of Tea or coffee.
Fruit Smoothie
For All Stages of the Ideal Diet Protocol
Ingredients:
1 packet of Ideal Protein Peach Mango Drink
1 packet of Ideal Protein Wild Berry Yogurt Drink
Ice and Water
Directions:
Combine the Peach Mango Drink and Wild Berry Yogurt Drink in a blender with desired amount of ice and water. Puree until well blended. Counts as two Ideal Protein Food Packets, so divide it in half and save some for another time or share with others
Ideal Chocolate Mousse
Stages 3 or 4 of Ideal Diet Protocol
- 1 Packet Ideal Protein Chocolate Pudding
- 2 tbsp Extra Brut Dark Cocoa Powder (Cocoa Berry is best or Dutch Process)
- 3 tsp. Splenda, Stevia or Xylotol
- 1 tbsp decaf freeze dried coffee
- 8 oz water
Place the following In a container you can shake vigorously in this order:
Add Splenda
Add coffee
Add cocoa powder
Add pudding package
Seal the container and shake vigorously. It will mix quickly.
Let the sealed container sit for at least 5 to 10 minutes to absorb the water and then enjoy. It should be very thick or stiff.
You can also set spoonfuls of the mix on parchment paper and freeze them for Ice truffles. Just dust with cocoa when frozen.
Key Lime Tarts
For All Stages of the Ideal Diet Protocol (limit 2 tarts for stage 1 & 2)
Yield: approx. 6 tarts or 2 Ideal protein food portion
4 + 1 packets of True Lime flavoring (approx. 1 level teaspoon)
A little Splenda or Stevia to taste
1 packet of Ideal Protein Vanilla Pudding
1 packet of Ideal Protein Maple Oatmeal
1 egg white
Mini-muffin baking cups
Non-stick spray
2 egg whites for meringue
For the filling: Dissolve one teaspoon of True Lime flavoring in approx. 3 oz. of water. Add a little Stevia or Splenda to taste. The taste should be sweet but tart. Add the contents of one Ideal Protein Vanilla pudding and mix well until smooth. No lumps. The consistency will be thicker than your normal pudding. Cover and refrigerate.
For the crust: Pre-heat the oven at 350 F. Mix 1 packet of Ideal Protein Maple Oatmeal with the egg white and 1-1 ½ oz (30-45 ml) of water, just enough for a stiff but manageable dough to form.
Lightly coat your muffin tins with non-stick spray. Moisten your hands (if you don’t, the ‘dough’ will stick to your fingers) and form little balls using approx. 2-3 teaspoons of dough. Place one dough ball in each baking cup. Press dough down as thinly as possible across the bottom and the sides forming a little ‘cup’ (the dough will "poof" a little during baking).
Bake for approx. 5 minutes or longer, if necessary. For crispy tart shells, remove them from the muffin tin and place them upside down on top of the tin and bake for a few more minutes until golden brown. If the cup cake shells are too thick, don’t bother as they will be too hard.
Cool on a wire rack.
Take key lime filling out of the refrigerator and stir in the last packet of True Lime flavoring to give your filling an extra tangy Florida key lime bite.
For the meringue: Beat two egg whites until stiff peaks form.
Fill ‘pastry’ shells till not quite full. Garnish with a small dollop of meringue and a paper-thin slice of fresh lime.
Lemon Meringue
For All Stages of the Ideal Diet Protocol
Mix one cup of boiling water for one package of Lemon Carb Free Jell-O. Mix one cup of cold water with the Ideal Protein Vanilla Pudding. Once pudding is mixed, add it to the hot Jell-O. Cover and refrigerate until set. It will make a large portion that can be eaten throughout the day. It is still only one protein packet! Enjoy!
Chocolate Pudding is great with cherry, strawberry, and raspberry! There are a lot of yummy possibilities! Butterscotch Pudding is great with Orange Carb Free Jell-O.
Lemon Meringue Pie
For All Stages of the Ideal Diet Protocol (Only 1 slice for Stage 1 & 2 Dieters)
Mix Lemon Meringue as above, but allow it to set just enough so that it isn't "runny." For a "pie" - mix Ideal Protein Maple Oatmeal with just enough water to make a cookie-like dough. Add a hint of cinnamon spice. Add in 1/4 tsp of baking powder. Pour into small oven-safe bowl. Bake in oven or toaster oven for 7 min. Let cool completely.
After "pie" has cooled, pour "almost set" Lemon Meringue over top of pie. Let set again in fridge. Cut into slices.
This counts towards two Ideal Protein meals!
Malted Ice Cream
For Stage 1 or 2 dieters substitute Skim milk for Soy milk
You can make this Malted Ice cream in many different flavors and varieties depending on which
Ideal Protein products are your favorite or you feel like having that day. You can use any of the following Ideal Protein products: Cocoa Drink, Cappuccino, Yogurt and Field Berry Drink, Peach Mango Drink, Vanilla Pudding, Butterscotch Pudding, or Raspberry Gelatin.
Ingredients:
1 Packet Ideal Protein Cocoa Drink
1 ounce skim milk (or 1%)
1 cup Sucralose (or your choice of sweetener)
2 tablespoons Walden Farms Chocolate Syrup (or any sugar free-carb free brand)
3 cups ice cubes
Directions:
First add 1 ounce of skim milk into the blender then pour in the 2 tablespoons of Walden Farms
Chocolate Syrup. Start blending this on low speed and then add 1 packet of Ideal Cocoa Drink. Put
the blender on high speed and start gradually adding the ice cubes until your malted gets really,
really thick.
Mango Sunrise
For All Stages of the Ideal Diet Protocol
Mix the Raspberry Gelatin and the Peach Mango Drink in a bowl. Refrigerate until solid.
It will separate into 3 'Sunrise' colors. It's delicious enough to serve to guests!
Marble Caramel Delight
For All Stages of the Ideal Diet Protocol (Dieters on Stage or 2 only allowed ¼ serving)
Mix 1 Packet Ideal Protein Chocolate Pancake
Cut into pieces and put in a bowl or dish
Mix 1 Packet Ideal Chocolate Pudding and spread on top of the pancakes.
Mix 1 Packet Ideal Protein Vanilla Pudding and spread on top of the chocolate pudding.
Cut up half of an Ideal Protein Caramel Peanut Delight Bar into small pieces and sprinkle on top.
Divide into 4. It makes 4 ideal Protein meals or snacks.
On stage 3 or 4, you can replace the Vanilla Pudding with some low fat Cool-whip. Real tasty dessert!
Oatmeal Biscuits
For All Stages of the Ideal Diet Protocol (Only 6 biscuits per day for Stages 1 & 2)
(Equivalent to 2 Ideal Protein foods. Yield: approx. 12 biscuits)
Ingredients:
- 2 packets of Ideal Protein Maple Oatmeal
- 1 large egg white
- 1-2 ounces of water
Directions:
Beat egg then stir into oatmeal until mixed thoroughly. Add water to thin batter until spoonable – but not runny. Spoon onto non-stick baking sheet and bake about 10 minutes at 400°F (205°C) or until golden.
Oatmeal Zucchini Muffins
For All Stages of the Ideal Diet Protocol
Ingredients:
1 package of Ideal Protein Maple Oatmeal
1 egg - beaten
1/2 tsp baking powder
Pinch of salt
1 tsp of Sucralose, Stevia or Xylotol
1-1/2 tsp cinnamon
1/2-3/4 of small zucchini finely grated (squeeze out excess juice) 2-3 oz water
Directions:
Beat the egg in a bowl. Add Maple Oatmeal, baking powder, salt, Sucralose, cinnamon, and zucchini. Mix and gradually add water until you have a good batter. Bake at 385°F (200°C) for 20 minutes. Makes 3 regular muffins or 12-bite size
Raspberry Cream
For All Stages of the Ideal Diet Protocol
- 1 Ideal Protein Raspberry Gelatin packet
- 1 Ideal Protein Wild Berry Yogurt Drink packet
- 10 oz warm water
In a shaker cup or tightly closed bottle add 10 oz of warm water. Then add one Raspberry Gelatin packet and Wild Berry Yogurt Drink packet. Shake very well and divide into two snacks or meals. Refrigerate for 30 to 45 minutes.
Raspberry Jam
- Make one packet of Ideal Protein Raspberry Gelatin as shown on instructions and let it set.
- Once set, remove from container and place in a medium sized mixing bowl.
- Add the following ingredients to the prepared Raspberry Gelatin:
- ½ tsp cinnamon
- 3 tbsp Ideal Protein Peach Mango Drink (already prepared)
Cut up the gelatin and add the cinnamon. Add the prepared Peach Mango Drink. Sprinkle in the cinnamon. Blend well and serve over an approved Ideal Protein muffin recipe.
Raspberry Shortcake
For All Stages of the Ideal Diet Protocol
Directions:
Mix 1 pack of Ideal Protein Oatmeal with water, 1 egg and 1 tsp of baking powder. Separate into 6
muffin cups (a silicone pan works best) and bake for 10 minutes. Break apart into bite size pieces
and place in 2 bowls (makes 2 treats). Top with topping.
Topping:
Mix 1 package of Ideal Protein Vanilla Pudding with water and 1/2 packet of Ideal Protein Raspberry Gelatin. Mix until smooth. Tastes best if pudding with Jell-O sits in the fridge overnight.
Rice Pudding
Stage 4 only
- 1 packet Ideal Protein Vanilla Pudding
- 1/2 head large cauliflower
- 3 tablespoons Da Vinci's French Vanilla Syrup
- Cinnamon - a little sprinkle
- 1 1/2 cup Splenda (or sweetener of your choice)
- 2 tbsp Walden Farms Pancake Syrup
- 2 packets Knox Gelatin
- 4 ounces hot water
Cook the cauliflower and mash it up but leave some small chunks and make sure you get all the water out of it.
Mix the French vanilla, pancake syrup, and cinnamon into the mashed cauliflower.
Pour in 4 ounces of hot water in your blender on low speed (be careful not to let the water jump up and burn you) and add 2 packets of Knox Gelatin so it will dissolve. Blend it on low speed until everything is dissolved. Add the Splenda into the blender until dissolved. Then add this liquid mixture to the cauliflower mixture and fold it together.
Put it in a bowl and put it in your refrigerator to get cold so it will get hard.
A little hint... after you add everything together, taste it with a spoon and see if you need to add anything. If you want it sweeter, add more Splenda. If you want more of a vanilla flavor, add some more French vanilla or pancake syrup. Remember, when it gets cold the flavors also become more pronounced.
Smores by Ideal
For All Stages of the Ideal Diet Protocol (Limited amounts)
Ingredients:
1 ½ cups water
3 envelopes of unflavored gelatin
2 ¼ cups Sucralose
1 tsp. vanilla extract
1-2 Tbsp. Ideal Protein Vanilla pudding
Directions:
• Pour water into medium saucepan. Sprinkle Gelatin over top. Let stand for 1
minute.
• Add Sucralose and vanilla. Heat and stir on medium heat until gelatin and Sucralose
are dissolved. Remove from heat.
• Cool until you can almost hold your hand on the side of the saucepan.
• Transfer to med-lg. mixing bowl.
• Beat on high for 15-20 minutes until stiff peaks form.
• Sift Ideal Protein Vanilla pudding into 9x13” pan until bottom is coated.
• Turn marshmallow mixture into pan.
• Chill. Cut into desired squares.
Chocolate Dip: (Ideal Protein Chocolate Drink)
1 packet of Ideal Chocolate Drink
40-60ml water (just enough to mix powder)
• Shake cocoa mixture in small Mason jar. (Do not use warm water)
• Mixture will be very thick and some powder may stick to sides of jar.
• Let stand in fridge until flatbread is finished.
Wafers: ( Ideal Protein Plain Crepe)
1 packet of Ideal Plain Crepe
2.5 oz. water, Cinnamon to taste
Mix flatbread until medium thick consistency.
• Preheat toaster over/over to 350*.
• Take small shallow pan. Place parchment paper on pan; spray a very light
amount of Olive Oil Spray over paper.
• Lightly sprinkle Cinnamon over paper
• Pour flatbread onto parchment paper and leave in oven for 12-15 min.
• Remove from oven. Slice into 2” squares.
Vanilla Cappuccino Dessert
1. Prepare 1 package of Ideal Protein Vanilla Pudding. Set aside.
2. Crumble 1 Yogurt Peanut Crunch Bar and mix into the pudding.
3. Stir in ½ package of unprepared Ideal Protein Cappuccino Drink powder.
4. Place in 2 dessert bowls and sprinkle with cinnamon and 2 tsp of Ideal Protein Cocoa Drink.
Yummy Cupcakes
For All Stages of the Ideal Diet Protocol (limit 2 Cupcakes on Stag 1 o 2)
(Equivalent to 3 Ideal Protein foods. Yield: 6 cupcakes)
Ingredients:
2 packets Ideal Protein Chocolate Cake
- 2 Ideal Protein Chocolate cake
- 1 Ideal Protein Butterscotch Pudding
- 1 egg white
- 1/2 cup (125 ml) rolled oats (Stage IV variation only)
Directions:
Mix the ingredients into a bowl with 1 cup of water. Bake for 20 minutes at 325F (165C).
