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Ideal Protein Recipes

Ideally You has hundreds of free Ideal Protein Recipes as well as a large selection of breakfast, dinner, dessert, and snack ideas for all phases.

Turnips in Mustard Sauce

Turnips in Mustard Sauce

Peel the turnips and cut into cubes. Heat olive oil in a skillet. Add the turnips and
season with salt and pepper. Cook on medium-high heat until turnips begin to brown
nicely. Add broth and simmer until broth has reduced to a small... Read More…

Vegetable Bok Choy

Vegetable Bok Choy

Add chicken broth in the skillet. Bring it to a simmer and add the cut up bok choy or whole
leaves if the pan is large enough and simmer again til tender (about 5 min). Remove the bok
choy to a plate and keep warm. Then take the broth... Read More…

Butter Choco Beauties(Phases 3-4)

Butter Choco Beauties(Phases 3-4)

Equivalent to 3 Ideal Protein servings

Line muffin tin with wax paper. Mix dry ingredients; add water, egg white, and vanilla. Bake at
350 degrees Fahrenheit for 20 minutes.

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Focaccia Chocolate Flax Bread-(Phases 3-4)

Focaccia Chocolate Flax Bread

Preparation: Preheat oven to 350 F. Prepare pan (a 10 X 15 bar pan) with Pam spray. Mix dry
ingredients well -- a whisk works well.
2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white
hanging... Read More…

Lunchtime Leek Soup

Mix Ideal Protein Leek Soup with 6 ounces of water; add cooked veggies and onion. Heat up
in microwave or on stovetop. Add salt and pepper to taste.
Used with lean ground beef or turkey, this would be great for a taco salad with fresh... Read More…

5-Ingredient Lemon Pepper Salmon

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... Read More…

Salmon with Soy sauce

Salmon with Soy sauce

Take a nice 1-2 lb. salmon, rinse in water and pat dry. Place on a cookie sheet lined with foil.
Take 1/3 cup of soy sauce and gently pour over salmon while rubbing it in. Make sure that
some of the soy sauce gets under the fish. If... Read More…



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... Read More…

Turnip Chips

Turnip Chips Recipe

Peel the turnip and slice thinly preferably with a mandolin. Lightly toss or spray with olive oil
& season with sea salt & your choice of spices, coriander & thyme work nicely. Lay out in
single layer on baking pan lined... Read More…

Seafood Salad

Seafood Salad

Preparation Time: 15 minutes Marinating Time: About 4-6 hour

In a large bowl or a salad bowl, mix salad ingredients. In a small bowl, mix all dressing
ingredients. Stir dressing in salad and let marinate in the refrigerator for a few hours so that
the aromas mix well. Serve chilled over a bed... Read More…

Almost Deep Fat Fried Cauliflower

Deep Fried Cauliflower

Wash and break apart cauliflower. In a container you can put a lid on, put cauliflower in drizzle
with olive oil, sprinkle with garlic powder, chili powder, salt, pepper.
Add lid and shake it until cauliflower is coated. Put in metal... Read More…

Ideal BBQ Chicken

Ideal BBQ Chicken Recipe

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... Read More…

Crock-pot Meal

Crock pot Recipe

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.... Read More…

Ideal Turkey Goulash

Turkey Goulash

Boil water & cook turnips until soft (fork test). Drain and set aside. Heat skillet over high heat
& add olive oil and ground turkey. Cook for 2 mins while breaking up the meat. Add garlic,
onions, bell pepper and seasonings... Read More…

Spicy Southwestern Slaw

Spicy Southwestern Slaw

Combine cabbage, cilantro, and onion in a bowl. whisk dressing ingredients together and pour
over salad.

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Guiltless Coleslaw

Guiltless Coleslaw

In a large bowl, combine the coleslaw mix and pepper. In a smaller bowl, combine the rest of
the ingredients. Pour over the cabbage mixture. Toss to coat. Cover and refrigerate for at
least 4 hours or overnight. Yield: 6 servings

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Mixed Green Salad from the Greek Islands

In a small bowl, whisk together the oil, vinegar, and plenty of pepper. Set aside. Stack half the
lettuce leaves, roll them up and cut crosswire into thin slices. Repeat with the remaining
lettuce leaves. In a large bowl, combine the... Read More…

Cucumber Salad

cucumber salad recipe

Mix all cucumber salad ingredients. Great with Steak.

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Spinach Salad

Best Spinach Salad Recipe

With a blender mix together soy sauce, lemon juice, pepper, Splenda, onion and sesame
seeds until onion is completely liquefied. Slowly add oil and blend for few more seconds until
homogeneous consistence. In a large salad bowl, mix... Read More…

Vegetarian Florets

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 and dissolve any lumps before adding to the... Read More…

Kale Salad

Rub the salt and the acid into the kale pieces. Let it sit for up to 5 minutes to wilt the kale a
little. Add the olive oil and pepper. Toss the kale with the oil. Sprinkle with the (soy) nuts.

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Braised Baby Bok Choy

Braised Bok Choy

Trim the base of the bok choy, then chop off the leaves. Cut the base in half lengthwise, then
cut the halves crosswise on a diagonal into 1/4-inch-thick strips. Cut the leaves crosswise on
a diagonal into 1 1/2-inch-wide strips.... Read More…

Beef and Broccoli

Beef and Broccoli

put cauliflower on a baking sheet and slip into the oven for 5 min at 350
degrees for your "rice" Steam your stew meat or stir fry meat in a pan (add a little bit of water)
put broccoli inside of the pan when the meat is finished... Read More…

Cauliflower Roux

Cauliflower Roux recipe

Makes approx. 4 cups roux (measure your cauliflower to determine serving size)

Steam Cauliflower – when tender put in blender(use water from steaming, about ½ cups)
Puree in blender
add kitchen bouquet for colour.

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Celery Root Puree

celery root puree

Peel the celery roots: use a knife, not a veggie peeler. Cut into small chunks, about 2" square.
Boil salted water and add the root. Simmer until soft, about 30 minutes. Drain and put into a
food processor. Add the EVOO and white... Read More…

"Spaghetti" Sauce

"Spaghetti" Sauce

This makes 4-6 cups of .sauce.
Freezes very well.
Best served over mashed or riced cauliflower.

Brown turkey or ground beef, add garlic powder while cooking meat for more flavorful sauce,
drain off any fat, add all vegetables and water, except tomatoes. Cook on low with lid until
vegetables are cooked through.
In a blender... Read More…

Pigs in a Blanket

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 (... Read More…

London Fog

Makes a great London Fog wannabe.

Heat slowly until just starting to bubble. Take off stove and mix with beater until frothy. In the
meantime, steep a tea bag (some people use Ear Grey) and add it to the Vanilla Pudding
mixture that has just been beaten. And then add... Read More…

Turkey Escalope’s With Cilantro-Almond Sauce-(Phases 3-4)

Turkey Escalope’s With Cilantro-Almond Sauce

Whisk together vinegar, garlic, red-pepper flakes, and 1/4 teaspoon salt until salt is dissolved.
Add 3 Tablespoons oil in a slow stream, whisking until combined well, then whisk in almonds
and cilantro. Set the grill at high heat.... Read More…

Carbless Meatballs (Phase 1 friendly)

Carbless Meatballs

My entire family loves these meatballs. I found a recipe years ago that I have perfected and there are never any leftovers. The flavor is unique and goes well with rice or pasta. I like to put...

Preheat oven to 400 degrees, line 1-2 cookie sheets with parchment paper.

Finely chop the mushrooms and place in a large mixing bowl. Chop the basil, garlic and red onion (can substitute one shallot for garlic and onion) and add to the... Read More…


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