VEGETABLES

Lemon Ginger Asparagus

1 Vegetable 

I cup asparagus
3 cloves minced garlic
0.5 tbsp fresh minced ginger root
1 tsp fresh ground pepper
2 tbsp fresh lemon juice
Kosher salt to taste
 

Steam asparagus until just cooked. Preheat non-stick pan over medium heat, add remaining ingredients and quickly stir fry until tender. Tip: use a microplane grater to finely grate your ginger.

Fresh coleslaw

1 Vegetable 

1 cup shredded cabbage
2 tbsp apple cider vinegar
4 tbsp filtered water
0.25 tsp celery salt
0.25 tsp onion powder
0.25 tsp dried thyme
0.25 tsp fresh ground pepper
3-5 drops liquid Stevia (if you like your slaw sweet, add some more)
 

Mix it all up and refrigerate for an hour. You can also make extra slaw sauce and use it on fresh celery, cucumbers, and radishes.

Radish Salad

1 Vegetable 

1.5 cups radishes, sliced
Squeeze of lemon juice
Kosher salt & crushed pepper to taste
 

In bowl, combine all ingredients and refrigerate for 30 mins to 1 hr before serving.

 

Sauteed Garlic & Greens

1 Vegetable 

6 cloves of garlic, sliced
4 cups (packed) stemmed and roughly chopped Swiss chard
0.25 cup water
]Squeeze of lemon
0.5 tsp salt
 

Heat garlic in a large non-stick pan over medium-low heat until garlic begins to turn golden (about 2-3 mins). Transfer to small bowl and set aside. Place swiss chard, water and salt into the pan. Raise heat to medium and cover for 7 to 10 mins, tossing. Transfer swiss chard to a colander and drain. Return swiss chard to pan and toss with garlic. Squeeze with lemon just before serving.

Red Onions

1 Vegetable 

1 med red onion]1 tbsp paprika
0.25 cup water
0.5 tsp garlic powder
0.5 tsp onion powder
0.25 tsp Kosher salt
0.25 tsp fresh crushed pepper
 

Slice the onions, place all ingredients in a non-stick pan on low heat. Cook slowly until caramelized for 20 mins. Add more water if needed. Great with steak!

Steamed Cabbage

1 Vegetables 

cabbage (allowed amount)]juice of half lemon
1/2 t spicy mustard
salt/pepper (to taste)

Place cabbage in steamer. Cover and steam 5-10 mins, until slightly tender. In small bowl, combine spicy mustard and lemon juice. Place cabbage in bowl. Add lemon/mustard mix and toss. Sprinkle with salt/pepper. Serve immediately. 

TIP: If you have no steamer available, simply place & cover a strainer/colander over a pot of boiling water.

CHICKEN

HCG Chicken Salad

1 Protein, 1 Vegetables, 1 Fruit 

3 to 4 stalks celery, diced ]0.5 apple, diced ]3.5 oz chicken, cooked, diced 

Dressing[1/2 lemon, juiced [1 tablespoon apple cider vinegar[0.5 (1 g) packet stevia [salt & pepper, to taste [1 dash cinnamon [1 dash nutmeg 

Directions: (Prep Time: 10 mins) (Total Time: 10 mins)

Make the dressing is a medium bowl and mix well. Add the diced chicken, celery and apple. Mix well. Eat now or marinate overnight and eat for lunch or dinner the next day.

Orange Ginger Chicken

1 Protein, 1 Fruit 

100g boneless skinless chicken breast (cut into chunks)
1 tsp fresh ground pepper
1 tsp Kosher salt
1 orange
3 cloves minced garlic
]1 tbsp fresh minced ginger root]½ tsp basil]Juice of half lemon 

Preheat non-stick pan over medium heat. Sprinkle chicken with salt and pepper. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins. Add garlic and cook for a minute or two. Add ginger, lemon juice, and basil. Stir. Cut orange in half and squeeze juice over chicken. Scoop out remaining orange insides and add to chicken mixture. Cover and simmer for about 10-20 mins.   

Baked Chicken Fingers

1 Protein, 1 Bread 

100g boneless skinless chicken breast
1 tbsp milk
1 Melba toast (or Grissini)
1 tbsp garlic powder
½ tbsp onion powder
1 tsp paprika
1 tsp coriander
1 tsp thyme
1 tsp oregano
½ tsp black pepper
½ tsp Kosher salt
 

Preheat oven to 350°. Grind all ingredients (except chicken) in food processor until it is a powder. Use milk to moisten chicken, cover with seasoning and bake until cooked through. (30-40 mins) Servings: 1 protein, 1 fruit, 1 milk

Chicken Taco Bell Fajitas with Seasoning Mix

1 Protein, 1 Vegetable 

(10 times recipe, to make in bulk and store in a covered jar. Use 1 teaspoon of the mix for 1 serving of chicken)

(1/3 cup + 4tsp) 2 tsp Chili Powder
(1/4 cup + 2tsp) 2 tsp Salt
(1/4 c + 2tsp) 1 tsp Paprika
(7.5tsp) 3/4 tsp crushed chicken bullion cube
(5tsp) 1/2 tsp Onion Powder
(2.5tsp) 1/4 tsp Garlic Powder
(2.5tsp) 1/4 tsp Cayenne Pepper
(2.5tsp) 1/4 tsp Cumin
Combine all of the ingredients in a small bowl.

Prepare fajitas using the following ingredients:
1 portion boneless, skinless chicken breasts cut into thin strips
2 Tbsp fat-free chicken broth
1 serving onion, sliced
1 tsp fajita seasoning mix (above) 

Cook and stir chicken with broth in skillet until almost done, remove. Cook the onions in broth, but not all the way – the onions and the chicken will finish cooking when you add the seasoning. Add back the chicken, seasoning mix and more broth if necessary. Cook & stir on medium heat 5 minutes or until chicken is cooked through and the onions are tender. 

Serve over thinly sliced lettuce and top with fresh cilantro. Or use a lettuce leaf for a wrap.  Note: During Phase 3 you can add peppers, sauté the chicken and veggies in olive oil.

Chile Chicken

1 Protein

100g boneless skinless chicken breast
1 tbsp red chili paste or sambal oelek
1 tbsp apple cider vinegar
]3 cloves minced garlic
2 tsp paprika
1 tsp fresh ground pepper
1 tsp ancho chili pepper
1 tsp oregano
½ tsp cumin
½ tsp crushed red pepper
Salt to taste
 

Place all ingredients in food processor and grind to a powder, add chicken and place in a zip-loc bag in the fridge for 1 hour. Back until chicken cooked through.  

Italian Tomato Chicken

1 Protein, 1 Vegetable 

4 pieces of 100g boneless skinless chicken breasts
2 cloves minced garlic
¼ tsp salt
¼ tsp fresh ground pepper
2 more cloves minced garlic
2 cans diced tomatoes
1 fresh diced tomato
½ can tomato paste
¼ cup water
2 tsp dried leaf basil
2 tsp dried thyme
2 tsp onion powder
2 tsp garlic powder
2 tsp paprika
1 tsp salt
½ tsp cayenne pepper (optional)
 

Season chicken with ¼ tsp salt and ¼ tsp ground black pepper. Preheat non-stick pan to medium-high heat, add 2 cloves of minced garlic, brown chicken on all sides. Remove chicken. Add 2 more cloves of minced garlic, and stir for a couple of mins. Add remaining ingredients, cover and simmer on lowest heat for 15-20 mins, or until chicken is tender. Add salt and pepper to taste. Can also make this with meatballs.

Chicken Fajitas

1 Protein, 1 Vegetable 

100g boneless skinless chicken breast (cut into thin strips)
3 tbsp water
1 tbsp apple cider vinegar
1 tbsp lemon juice
1 tsp Kosher salt
1 tsp ancho chili pepper
½ tsp onion powder
½ tsp garlic powder
½ tsp celery seeds (or ¼ tsp celery salt)
½ tsp ground cumin
1 medium red onion, thinly sliced]2 tbsp fresh lemon juice
 

In a Ziploc bag, combine all the ingredients, seal and knead gently to coat. Refrigerate for 2-3 hrs. Preheat non-stick pan over medium heat and cook thoroughly. Omit the onion if you need to save a vegetable.  

Buffalo Chicken Strips Recipe

1 Protein, (1 Vegetable if you have celery) 

100g boneless skinless chicken breast]¼ cup apple cider vinegar
3 tbsp Tabasco sauce
2 tbsp garlic powder
2 tbsp paprika
1 tsp chili powder
1 tsp ancho chili powder
 

Mix all ingredients together, coat chicken. Lay out chicken strips on baking sheet and bake at 400° for 20 mins.

 

 

 

BEEF AND VEAL

Hamburgers

1 Protein, 1 Vegetable (if you have tomatoes or lettuce) 

100g extra lean ground beef/veal
1 tsp black pepper
1 tsp chili pepper
½ tsp Kosher salt
½ tsp onion powder
½ tsp garlic powder
Several lettuce leaves
 

Mix ingredients, and form into individual patties and grill. Top (& bottom) with tomato or wrap it in lettuce (each count as a vegetable). Tip: Watch out for ground beef, it packs a lot of calories!  

Finnish Meatballs

1 Protein, 1 Fruit, 1 Milk 

100g extra lean ground beef/veal
1 Grissini (ground into powder)
1 tbsp milk
¼ cup chopped fresh parsley
½ tbsp onion powder
½ tbsp garlic powder
1 tsp fresh crushed black pepper
1 tsp dried basil
1 tsp dried oregano
½ tsp Kosher salt]½ tsp fresh ground pepper
 

Preheat oven to 425°. In bowl, combine all ingredients and form into 1” meatballs (makes about 5-6). Place meatballs in baking dish (or non-stick baking sheet) and cook 10 mins.   

Veal and Fennel Ragout

1 Protein, 1 Vegetable 

100g veal, diced
¼ tsp fennel seeds]¼ tsp Kosher sea salt
¼ tsp fresh crushed black pepper
Juice of 1 lemon
2 tbsp fresh parsley, chopped
1 small fennel bulb, trimmed and chopped
1 tbsp paprika
1 tsp onion powder
1 tsp garlic powder
½ tsp celery seeds
3 cups water
Add Kosher salt to taste at end
 

In a mortar and pestle, crush the fennel seeds, sea salt, and ground pepper. Combine all ingredients in a large sided non-stick pan, bring to a rolling boil and reduce heat, simmer for about 20 mins or until fennel is tender.  

Crockpot Roast

1 Protein 

100g steak
Onion soup mix
1 c beef broth
Black pepper to taste
Add steak to crock pot.
Cover with remaining ingredients.
 

Cook for several hours until reaches desired doneness. Serve. 

 

 

Rosemary Garlic Steak

1 Protein 

100g lean beef/veal steak]3 cloves minced garlic
1 tsp fresh crushed black pepper
1 tbsp rosemary
½ tsp Kosher salt
]½ tsp crushed red pepper 

Mix ingredients, rub into steak, refrigerate for 4 hrs. Grill to desired doneness. Top with Red Onion recipe.  

Chili

1 Protein, 1 Vegetable 

100g extra lean ground beef/veal or ground lean steak
1 medium tomato
½ cup water
3-4 cloves minced garlic
1 tbsp onion powder
½ tbsp garlic powder
1 tsp black pepper
1 tsp oregano
½ tsp cumin
½ tsp cayenne
½ tsp ancho chili powder
½ tsp dried basil
½ tsp dried thyme
Add Kosher salt to taste at end

Preheat non-stick pan to medium-high heat, add ground beef/steak and brown (about 5 mins.) When browned, remove and place in a bowl. Decrease heat to medium; add minced garlic and 1 tbsp of the water to the pan, sauté 2-3 mins. Add more water as needed. Add beef and all seasonings; cook for an additional 3 mins. Add more water as needed. Chop up tomato and add to mixture. Turn heat down to medium-low and simmer until it reaches desired consistency (adding water as needed).

Mini Meatloaf

1 Protein, 1 Bread, 1/2 Milk 

100g ground steak]1/2 tsp Milk or bbq sauce]1 Grissini (ground into powder)]2-3 cloves minced garlic
1/2 tsp Dehydrated minced onion
1/2 tsp Spicy mustard
]1/4 tsp Allspice
1/8 tsp Sage
Salt/pepper to taste
Any additional seasonings you like

Preheat oven to 350. 

Combine all ingredients. Form mixture into a small meatloaf and place in a glass loaf pan. Bake for 30 minutes. Remove from oven and pour off any fat accumulated in the pan. Spread 2 tablespoons of sugar-free ketchup over the meatloaf and bake for 5 - 10 additional minutes.

SEAFOOD

Steamed Garlic Lemon Fish

1 Protein, 1 Fish 

100g Sole (or other lean, white fish)
1 lemon slice
2 cloves minced garlic]¼ tsp Kosher sea salt
¼ tsp fresh crushed black pepper]¼ tsp cayenne
 

Preheat the grill (or oven) to 350°. Tear off a large sheet of non-stick aluminum foil. In the center of this sheet, place fish and sprinkle with salt, pepper, cayenne, and minced garlic. Cut lemon slice in half and place on fish. Fold up edges and completely seal packet on all sides. Place on grill (or oven) for 6-10 mins. Tip: place 2 or 3 servings in the packet so you can use them for later meals. Add spices like oregano or basil for extra flavor.

 Crab Cakes

1 Protein, 1 Bread 

100g crab meat]1 Grissini or Melba toast (ground into powder)

2 tbsp chopped cilantro
1 tsp parsley
½ tsp paprika
½ tsp tarragon
½ tsp onion powder
½ tsp lemon juice
¼ tsp cayenne pepper
¼ tsp fresh crushed pepper
¼ tsp dry mustard
¼ tsp Kosher salt
 

Mix crab meat with spices and form into patties. Grind Grissini (or Melba toast) into a fine powder and coat each side of patty with it. Heat a non-stick pan to medium heat and cook crab cakes (3-4 mins per side), or place on a grill for 4-5 mins. 

Curry Shrimp

1 Protein, 1 Vegetable 

100g shrimp
1 medium onion (chopped)
3-4 cloves garlic, minced]1/8 cup water
½ tsp curry powder
¼ tsp turmeric
¼ tsp cumin]Kosher salt and crushed black pepper to taste
 

Preheat non-stick pan to medium heat. Add onion and cook until translucent (10-15 mins), add garlic. Add shrimp, seasonings, and water. Mix & stir fry until cooked through. 

 

 

Louisiana Blackened Sole

1 Protein

100g sole]2 tsp garlic powder]2 tsp crushed fresh black pepper]1 tsp paprika]1 tsp onion powder]1 tsp cayenne pepper]¼ tsp dry mustard 

Preheat non-stick pan to medium heat. Mix together all ingredients and rub over both sides of fish. Cook in pan until done (or grill).

  Oregano whitefish with Asparagus

1 Protein, 1 Vegetable 

100g whitefish]asparagus (allowed amount)]juice of one lemon]1 t oregano]salt/pepper]Preheat the oven to 400F.]Snap off woody ends of asparagus and discard.]Tear off a large sheet of non-stick aluminum foil.]In the center of this sheet, place asparagus spears and sprinkle with salt/pepper.]Place whitefish on top of asparagus.]In small bowl, combine lemon juice & oregano, and pour over fish.
Fold up edges and completely seal packet on all sides.
Bake 10-20 mins, until fish flakes.
Serve.

Shrimp & Spinach Supreme

1 Protein, 1 Vegetable 

100g shrimp
2 cups spinach
¼ cup water
4-5 cloves garlic, minced
Juice of 1 lemon
¼ tsp fresh crushed pepper
¼ tsp Kosher salt
 

Preheat non-stick pan to medium heat. Add 3-4 tbsp water, garlic, and shrimp. Cook 5 mins or until shrimp turns pink (add more water as necessary). Add spinach, cover until wilted. Add lemon juice and serve. Add additional salt and pepper to taste if needed.

 

SEASONING BLENDS and DRESSING
Southwest Seasoning

6 tbsp Spanish Paprika
3 tbsp ancho chili powder
1 tbsp cayenne
1 tbsp garlic powder
2 tsp onion powder
2 tsp ground cumin
2 tsp Kosher salt
2 tsp fresh ground pepper

Mix it all up and put it in an airtight container. This rub works well for chicken and fish.

Shake It Then Bake It Seasoning

1 Melba toast
1 tbsp garlic powder
0.5 tbsp onion powder
1 tsp paprika
1 tsp coriander
1 tsp thyme
1 tsp oregano
1 tsp black pepper
1 tsp salt
1 tbsp milk

Place all ingredients in food processor and grind into a powder. Use milk to moisten chicken, cover with seasoning and bake until cooked through.


Seafood Rub Seasoning

2 0.5 tsp celery seed
1 0.5 tsp dry mustard
1 0.5 tsp black pepper
0.5 tsp ground nutmeg
0.5 tsp ground cloves
0.5 tsp ground ginger
0.5 tsp red pepper

Mix all ingredients & store in an airtight container.


Greek Seasoning

2 tbsp oregano
1 0.5 tsp garlic powder
1 0.5 tsp onion powder
1 tsp parsley
1 tsp dried thyme
1 tsp dried basil
0.5 tsp cinnamon
0.5 tsp nutmeg
1 tsp salt
1 tsp fresh crushed black pepper

Place all ingredients in a food processor & grind to a powder.


  Caribbean Seasoning

1 tbsp parsley
1 tbsp garlic powder
0.5 tbsp onion powder
1 tsp chili powder
1 tsp ancho chili powder
1 tsp cumin
0.5 tsp black pepper
0.5 tsp allspice
0.5 tsp turmeric
0.25 tsp cinnamon

Mix all ingredients & store in an airtight container.


Indian Curry Seasoning

1 tbsp turmeric
1 tbsp coriander
2 tsp paprika
1 tsp onion powder
1 tsp fresh ground pepper
1 tsp cumin
1 tsp ginger
1 tsp celery seed
0.5 tsp cayenne pepper
0.5 tsp cloves

Mix all ingredients & store in an airtight container.


HCG Cider Vinegar Dressing

1/3 cup apple cider vinegar
1/2 cup water, to taste (will depend on how "strong" you like the cv flavor)
1/2 teaspoon sea salt, to taste
1/2 teaspoon black pepper, to taste
3/4 teaspoon garlic, to taste
1/2 teaspoon stevia, to taste
1 teaspoon dried oregano, to taste
1/2 teaspoon cumin, to taste
1/2 teaspoon red pepper flakes, to taste (optional)

Mix together and add to salad, grilled shrimp or put on cucumbers.
BEVERAGES
Iced Tea

Brew black or green tea
Add ice
3-5 drops of Stevia for sweetness

Orange Julius

1 Fruit

1 orange (peeled)
5 drops vanilla crème liquid Stevia
5 drops orange liquid Stevia
1 cup crushed ice
Water

Place all ingredients in a blender, and blend to desired consistency. Add water as needed. You can also freeze it to make a sorbet. Add or reduce Stevia based on your desired sweetness. Servings: 1 fruit


  Lemonade

1 c filtered water
1 tbsp fresh lemon juice
5 drops of clear Stevia
7 drops of lemon Stevia
Place all ingredients in glass and serve! Add or reduce Stevia based on your desired sweetness.

Iced Mocha

1 cup crushed ice
1 tbsp milk
5 drops vanilla crème liquid Stevia
5 drops chocolate liquid Stevia
5 drops clear Stevia

Place all ingredients in a blender, and blend to desired consistency. Add water as needed. You can also freeze it to make a sorbet. Add or reduce Stevia based on your desired sweetness.