HCG Recipes

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Fruit with Warm Vanilla Sauce 

 Your choice of allowed fruit
1 tablespoon vanilla powder
2 tablespoons lemon juice
½ teaspoon apple cider vinegar
Powdered stevia to taste

In a small saucepan or dipping bowl stir stevia and vanilla powder into lemon juice and vinegar. Heat the sauce on the stove or in the microwave. Pour into a dipping bowl. Dip fresh fruit into the warm sauce and enjoy.

Makes 1 serving (1 fruit)

Phase 3 modifications: Stir in 1 tablespoon of cold butter cut into small cubes and whisk quickly until blended. Or add a small amount of cream and omit the lemon juice. Add a little cinnamon or rum extract for added flavor.

Strawberry Sorbet/Pops 

4-6 medium strawberries
Approximately 3 cubes of ice
Any powdered or flavored stevia to taste
½ teaspoon vanilla powder or cocoa (optional)
2 tablespoons lemon juice
¼ cup water  

Blend ingredients together until smooth. Pour into a dish or Popsicle molds and freeze until firm.

Makes 1 serving (1 fruit)

Phase 3 modifications: Add half and half or cream and whipped egg whites.

Mix in chopped nuts and freeze for an ice cream style dessert. 

Orange or Lemon Pops 

Juice of ½ lemon or 1 small orange juiced
Powdered stevia to taste.

Mix stevia to taste into lemon or orange juice. Pour into Popsicle molds and freeze.

Makes one serving (1 fruit) 

Apple Chips 

1 apple
Dash of cinnamon
Stevia to taste  

Slice apples thinly, coat with stevia and cinnamon. Place in a dehydrator or bake at 325 until chewy and a little crispy.

Makes 1 serving (1 fruit) 

Apple Cookies 

Pulp from 1 apple
1/8 teaspoon cinnamon
Pinch of nutmeg
1/8 teaspoon vanilla powder
Stevia to taste
1 tablespoon lemon juice  

Mix pulp from 1 apple (use juice for a virgin apple martini) Mix with stevia and spices and form into cookies (1-2). Bake the cookies for approximately 15-20 minutes or until slightly brown.

Makes 1 serving (1 fruit)

Phase 3 modifications: Add chopped walnuts or pecan meal and a little butter to the apple mixture then bake. 

Iced and Spiced Orange Slices 

1 orange sliced or segmented
2 tablespoons lemon juice
¼ teaspoon cinnamon
¼ teaspoon powdered vanilla
Pinch of nutmeg to taste
Pinch of powdered clove to taste
Pinch of cardamom to taste
Powdered stevia to taste  

Mix powdered spices and stevia together. Dip orange slices in lemon juice and dredge with spice mixture. Freeze until firm. Variations: substitute strawberry or apple slices.

Makes 1 serving (1 fruit)

Caramel Apple Pie 

1 apple
1 tablespoon lemon juice
1 tablespoon water
1 teaspoon apple cider vinegar
1 packet powdered stevia
1 teaspoon ground cinnamon
Pinch of nutmeg
1 tablespoon water
English toffee stevia to taste 
 

Slice apple into very thin slices. Arrange in layers in a round 3 inch crème brule dish. For each layer, sprinkle generously with cinnamon, nutmeg, and powdered and English toffee stevia. Continue layering with spices until dish is full. Sprinkle lemon juice, apple cider vinegar and water over the apple slices.

Bake at 375 for approximately 20-25 minutes or until apples are cooked and top is slightly crispy. Drizzle with additional English toffee stevia if desired. Serve warm.

Makes 1 serving (1 fruit)

Phase 3 modifications: Add a small amount of melted butter to the mixture and top with a tablespoon of chopped walnuts or pecans. 

Warm Spiced Oranges  

One orange sliced or segmented
2 tablespoons lemon juice
1/8 teaspoon ground cinnamon
Dash of cloves
Dash of nutmeg
1/8 teaspoon powdered vanilla
Stevia to taste (powdered or flavored liquid) 
 

Mix spices with lemon juice and stevia. Warm slightly in saucepan and add oranges. Cook for 2-3 minutes. Serve hot or chilled.

Makes 1 serving (1 fruit) 

Frozen Grapefruit Spears 

 ½ grapefruit in slices or segments
2 tablespoons lemon juice
Pinch of lemon zest
Powdered stevia to taste  

Dip grapefruit chunks in lemon juice and coat with stevia and lemon zest.

Freeze until firm and enjoy as an icy treat.

Makes 1 serving (1 fruit) 

Apple Slices with Cinnamon Sauce 

1 apple sliced
3 tablespoons lemon juice
1 teaspoon apple cider vinegar
1-2 teaspoons cinnamon
Dash of nutmeg
Powdered stevia to taste  

In the microwave or small saucepan heat the liquid and spice ingredients together stirring constantly. Serve in a small dipping bowl and serve with chilled apple slices or other fruit.

Makes 1 serving (1 fruit)

Phase 3 modifications: Dissolve spices in lemon juice. Whisk in small cubes of cold butter to make a sauce. Add rum extract or vanilla. Sauté apple slices in spiced butter mixture. 

Iced Cocoa Strawberries 

 4-6 medium strawberries

1 tablespoon dry defatted cocoa (Wondercocoa)

Powdered stevia to taste 

Mix cocoa and stevia together. Slice strawberries and dip in cocoa mixture.

Place on wax or parchment paper and freeze until firm. Variations: Use orange segments.

Makes 1 serving (1 fruit) 
 

Warm Strawberry Compote 

1 serving fresh sliced strawberries
2 tablespoons lemon juice
Dash of cinnamon
Dash of nutmeg
Dash of cayenne
Dash of salt
Vanilla or dark chocolate stevia to taste 
 

In a small saucepan, combine ingredients and stir thoroughly. Sauté on medium heat until warm and bubbly and a sauce develops. Serve warm in a bowl. Garnish with mint.

Makes 1 serving (1 fruit)

Phase 3 modifications: Omit the lemon juice and stir in 2 tablespoons cream cheese or heavy cream. Top with chopped roasted nuts or phase 3 chocolate crumbles (see phase 3 bonus report). 

Applesauce with Cinnamon 

1 apple
½ teaspoon cinnamon
Pinch of nutmeg
Powdered stevia to taste 

Peel and puree apple in a food processor. Add in cinnamon and stevia to taste. Serve chilled.

Makes 1 serving (1 fruit) 

Dark Chocolate Flavored Strawberry or Orange Slices 


1 orange peeled and sliced or handful of strawberries sliced

Dark chocolate stevia extract 

Arrange orange or strawberry slices in a bowl. Drizzle dark chocolate stevia over the slices and serve chilled. Garnish with mint if desired.

Makes 1 serving (1 fruit) 

Curried Shrimp with Tomatoes 

100 grams shrimp
½ cup vegetable broth or water
2 tomatoes chopped
1 tablespoon minced onion
1 clove garlic crushed and minced
1/8 teaspoon curry or to taste
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
Pinch of allspice

Stevia to taste 

Sauté the shrimp with the onion and garlic for about 3 minutes or until cooked. Add vegetable broth, curry and stevia. Add garlic and onion powder to thicken the mixture. Cook for 5-10 minutes on medium heat. Add water or reduce liquid until desired consistency is reached.

Makes 1 serving (1 protein, 1 vegetable) 

Shrimp Etouffee 


100 grams shrimp
½ cup vegetable broth or water
Celery
1 clove garlic crushed and minced
1 tablespoon chopped red onion
1 tablespoon chopped green onion
Pinch of thyme
Pinch of cayenne pepper to taste
Salt and pepper to taste 

Add spices and vegetables to broth and simmer for about 15 minutes until celery is softened. Add the shrimp to the mixture and cook an additional 10-20 minutes. Serve hot.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Start sauce with browned butter. Add a splash of dry sherry to the sauce and whisk in additional cold chunks of butter to create a richer more flavorful sauce. 

Tilapia with Herbs 


100 grams of Tilapia fish
2 tablespoons lemon juice
1 clove garlic crushed and minced
1 tablespoon chopped onion
Pinch of dill
Fresh parsley
Salt and black pepper to taste 

Sauté fish in lemon juice with a little water then add onion, garlic and fresh herbs. Garnish with chopped parsley. Or bake in baking dish with a little water at 350 for 20 minutes until fish is tender and delicious.

Makes 1 serving (1 protein)  

Baked Curried Fish 


Your choice of white fish
2 tablespoons lemon juice
1 serving Melba toast crumbs
1 tablespoon finely chopped onion
1 clove garlic crushed and minced
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon curry powder
Salt and pepper to taste
Fresh parsley 

Combine dry spices and Melba toast crumbs. Dip fish into Melba and spice mixture to coat thoroughly. Broil fish until fish is cooked and herbed crumb mixture is slightly brown. Garnish with lemon slices and fresh parsley.

Makes 1 serving (1 protein, 1 Melba toast)

Poached Halibut 


100 grams per serving halibut
½ cup vegetable broth or water
1 tablespoon lemon juice
1 tablespoon chopped onion
1 clove garlic crushed and minced
½ teaspoon fresh ginger
Pinch of grated orange zest
Salt and pepper to taste
Stevia to taste 

Heat up the vegetable broth in small frying pan. Add lemon juice, onion, garlic, and spices. Poach halibut filet for 5-10 minutes until fish is tender and cooked thoroughly. May also be wrapped in foil and placed on the barbeque. Serve topped with remaining juices as a sauce.

Makes one serving (1 protein) 

Creole Shrimp 
 

100 grams shrimp
½ cup vegetable broth or water
1 clove garlic crushed and minced
1 tablespoon minced onion
¼ teaspoon horseradish
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1-2 teaspoons hot sauce
2 tablespoons lemon juice
Pinch of thyme
1 bay leaf
Dash of sassafras powder or root beer flavored stevia
Dash of liquid smoke flavoring (optional)
Cayenne pepper to taste
Salt and black pepper to taste 

Mix liquid ingredients, onion, garlic, and spices. Simmer over low heat for 10 minutes in a small frying pan. Add shrimp and cook thoroughly for an additional 5 minutes. Add salt and pepper to taste. Deglaze the pan periodically with additional water or broth. Serve hot or cold over a salad or with fresh asparagus.

Makes 1 serving (1 protein) 
 

Shrimp Scampi 

 
100 grams shrimp
¼ cup vegetable broth or water
3 tablespoons lemon juice
4 cloves garlic crushed and minced
Dash of garlic powder
Dash of onion powder
Dash of chili or cayenne pepper powder to taste
Salt and pepper to taste 

Add garlic to liquid ingredients. Add shrimp and additional spices. Cook for 5-7 minutes until shrimp are pink and liquid is reduced. Serve hot or cold with a salad or on a bed of spinach.

Makes 1 serving (1 protein) 
 

Sweet Ginger Shrimp  

100 grams shrimp
¼ cup vegetable broth or water
2 tablespoons lemon juice
2 tablespoons orange juice (optional)
2 tablespoons Bragg's liquid aminos
¼ teaspoon fresh or powdered ginger
Pinch of chili powder
Dash of garlic powder
Dash of onion powder
Stevia to taste
Salt and black pepper to taste 

Mix dry spices with vegetable broth and liquid ingredients. Sauté with shrimp in small saucepan stirring continuously until cooked. Add water to deglaze the pan periodically until desired consistency is reached.

Makes 1 serving (1 protein)
 

Jambalaya 

100 grams shrimp (chicken, beef, or chicken sausage can be used)
Tomatoes or celery chopped
1 cup vegetable broth or water
1 tablespoon lemon juice
1 tablespoon chopped onion
1 clove garlic crushed and minced
Dash of Worcestershire sauce
Dash of hot sauce
Dash of liquid smoke (optional)
Pinch of cayenne to taste
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
Pinch of thyme
Salt and pepper
Water as needed 

Lightly sauté shrimp or chicken with celery or tomatoes, garlic and onion in lemon juice until cooked or lightly browned. Deglaze the pan with broth and add seasonings. Simmer on low for approximately 20-30 minutes until liquid is slightly reduced adding additional broth or water to achieve desired consistency.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Phase 3 modifications: Add chopped red and green bell pepper and additional seafood, chicken, sausage, etc. 
 

Black Pepper Sautéed Shrimp 

100 grams shrimp
1 serving Melba toast crumbs (optional)
2 tablespoons lemon juice
1 tablespoon caper juice
Salt and fresh ground black pepper to taste 

Mix Melba toast crumbs with salt and generous amount of black pepper.

Coat shrimp with Melba toast pepper mixture and fry on high heat in a skillet in a little lemon juice until cooked well. Serve hot and garnish with lemon and additional freshly ground black pepper.

Makes 1 serving (1 protein, 1 Melba toast) 

Ginger Shrimp Wraps 

100 grams shrimp
1 or more cabbage or lettuce leaves
1 cup vegetable broth or water
2 teaspoons apple cider vinegar
1 tablespoon Bragg's liquid aminos
1 clove garlic crushed and minced
Pinch of fresh ginger
1 tablespoon finely minced green onion

1 serving spicy orange sauce (optional, see recipe on website)

Salt and pepper to taste 
 

Lightly steam cabbage leaves and then set aside. Cook shrimp with spices and mince together with onion. Wrap up shrimp mixture in cabbage or lettuce leaves and enjoy with dipping sauce. Another alternative is to place multiple rolls in small baking dish. Cover with vegetable broth and bake for 25 minutes at 350 degrees. Variations: Dip wraps in Sweet wasabi dipping sauce (see recipe on website) or top with additional Bragg's.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Add a drizzle of sesame, peanut or hot chili oil to the shrimp mixture for added flavor.
 

Crab Cakes 
 

100 grams snow or king crab meat
1 serving Melba toast crumbs
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1 tablespoon finely minced onion
1 clove crushed and minced garlic
Cayenne to taste
Salt and black pepper to taste 
 

In a small bowl combine ingredients and form into cakes. Press crab cakes into muffin tins and bake at 350 degrees for about 10-20 minutes until slightly brown on top. The crab mixture can also be sauté d until warm or chilled and served over a green salad with lemon garnish and topped with Melba toast crumbs.

Makes 1 serving (1 protein, 1 Melba toast)

Phase 3 modifications: Add a little egg to the crab mixture and fry with a little butter or oil. Serve with Cajun spiced cream sauce or mayonnaise.
 

Cajun Baked Fish 
 

100 grams your choice of white fish

1 serving Melba toast crumbs

1/8 teaspoon onion powder

1/8 teaspoon garlic powder

Pinch of cayenne pepper to taste

Pinch of thyme

Salt and black pepper to taste 
 

Combine spices and Melba toast powder. Dip fish in lemon juice and coat

with spice mixture. Bake in 350 degree oven for 20 minutes or broil until

lightly brown. Garnish with parsley.

Makes 1 serving (1 protein, 1 Melba toast)

Phase 3 modifications: Dip fish in egg and brush with olive oil. Serve with

a Cajun cream sauce. 

 

Lemon Dill Fish 
 

100 grams any kind of white fish

4 tablespoons lemon juice

¼ cup vegetable broth or water

1 teaspoon apple cider vinegar

1 teaspoon fresh dill

1 clove garlic crushed and minced

1 tablespoon minced onion

Salt and black pepper to taste 
 

Sauté fish with lemon juice, vegetable broth, and vinegar. Add garlic, onion,

and fresh dill. Cook for an additional 5-10 minutes or until fish is

completely cooked. Garnish with lemon wedges.

Makes 1 serving (1 protein) 

 

Italian Shrimp with Tomatoes 
 

100 grams shrimp

2 large tomatoes chopped

¼ cup vegetable broth or water

2 tablespoons lemon juice

¼ teaspoon dried or fresh basil

2 cloves of garlic crushed and minced

Pinch of dried or fresh oregano

Pinch of red pepper flakes

Salt and black pepper to taste 
 

Sauté onion, garlic and spices in broth and lemon juice. Add spices and

cook for 5 minutes. Add the shrimp and tomatoes and cook until shrimp is

pink and well cooked

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Sauté  with a little olive oil. Add chopped zucchini

or other vegetables. Top with fresh grated parmesan cheese. 

 

Sweet Wasabi Sautéed Shrimp 
 

100 grams shrimp

1 recipe sweet wasabi marinade

1 tablespoon minced onion

Pinch of dried or fresh ginger

Stevia to taste 
 

Sauté shrimp with onion in wasabi marinade. Serve hot or enjoy chilled

over mixed green salad.

Makes 1 serving (1 protein) 

 

Spicy Mustard Shrimp with Chard 
 

100 grams shrimp

Chard chopped

½ cup vegetable broth or water

3 tablespoons homemade mustard

2 tablespoons Bragg's liquid aminos

1 tablespoon apple cider vinegar

2 tablespoons lemon juice

Pinch of red pepper flakes

2 tablespoons chopped onion

2 cloves garlic sliced

Salt and pepper to taste 
 

Sauté the shrimp with onion, garlic, Bragg's, vinegar, lemon juice and

mustard until cooked. Remove the shrimp and deglaze the pan with the

vegetable broth. Add chard to the broth and cook stirring occasionally until

chard is tender. Add a little water if needed. Top with mustard shrimp and

enjoy.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Cook with a little olive oil, sesame oil or walnut oil.

Top with 2 tablespoons chopped roasted almonds. 

 

Baked White Fish with Asparagus 
 

100 grams white fish (make multiple servings for best results)

Asparagus

1 serving Melba toast crumbs per serving

½ cup vegetable broth or water

2 tablespoons caper juice

4 tablespoons lemon juice

1 clove garlic crushed and minced

1 tablespoon onion minced

¼ teaspoon dried or fresh dill

Pinch of tarragon

Parsley

Salt and pepper to taste 
 

In a small baking dish, layer the fish and asparagus. Mix vegetable broth

with spices and pour over fish and asparagus. Top with herbed Melba toast

crumbs and bake at 350 for about 20 minutes or until fish and asparagus is

cooked thoroughly and crumbs are slightly brown. Top with remaining

sauce, fresh parsley, and serve with lemon wedges. Dish can also be cooked on the barbeque. Just wrap up fish and asparagus in foil, toss with spices and baste with vegetable broth.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast) 

 

Orange or Lemon Glazed Orange Roughy BBQ Wrap 
 

100 grams orange roughy fish

3 orange slices

3 tablespoons orange juice (optional)

1 tablespoon lemon juice

1 tablespoon chopped green onion

Dash of garlic powder

Dash of onion powder

Salt and pepper to taste

Stevia to taste 
 

Place fish on aluminum foil. Baste with juice and spices. Top with orange

or lemon slices. Wrap up and place on barbeque or in the stove at 350

degrees for 10-15 minutes until well cooked and fork tender. Serve with

juices and orange slices. Sprinkle with parsley.

Makes 1 serving (1 protein, 1 fruit) 

 

Poached Fish with Thyme 
 

Any white fish

½ cup vegetable broth or water

2 tablespoons caper juice

2 tablespoons lemon juice

1 teaspoon apple cider vinegar

1 clove garlic crushed and minced

1 tablespoon minced red onion

Pinch of thyme

Salt and pepper to taste 
 

Add garlic, onion and spices to liquid ingredients. Add fish and poach for 5

minutes or until fish is cooked thoroughly. Garnish with parsley and lemon.

Makes 1 serving (1 protein)

Phase 3 modifications: Brush fish with melted butter or olive oil. Top with

a tablespoon of capers. 

 

Sweet Orange Pepper Shrimp 
 

100 grams shrimp

1 tablespoon minced onion

1 serving of sweet orange marinade (page 54)

Stevia to taste 
 

Marinate shrimp for 30 minutes in marinade. In small frying pan add shrimp

and rest of marinade along with a few chopped slices of orange. Add black

pepper to taste. Deglaze the pan periodically with water, Sauté until shrimp

are cooked and tender and the sauce is the right consistency.

Makes 1 serving (1 protein, 1 fruit) 

 

Lobster Medallions in Tomato Sauce 
 

100 grams raw lobster tail

2 tomatoes chopped

8 ounces tomato sauce

2 tablespoons lemon juice

1 clove of garlic crushed and minced

1 tablespoon minced onion

1 bay leaf

1/8 teaspoon thyme

1/8 teaspoon fresh chopped tarragon

Cayenne pepper to taste

Salt and pepper to taste

Chopped parsley

Salt and fresh ground black pepper to taste 
 

Slice medallions of lobster tail. Weigh out 100 grams raw. Sauté lobster in

lemon juice and a little water then add garlic, onion, tomatoes, tomato sauce, and spices. Simmer for 10-15 minutes and serve.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Add a drizzle of olive oil or add small cubes of cold

unsalted butter and stir in quickly for a richer sauce. Add a splash of white

wine or dry sherry and a tablespoon of heavy cream. 

 

Baked Stuffed Lobster 
 

100 grams raw lobster tail

1 serving Melba toast crumbs

½ cup vegetable broth or water

1 tablespoon minced onion

1 clove garlic crushed and minced

1/8 teaspoon garlic powder

1/8 teaspoon onion powder

Paprika to taste

Salt and pepper to taste 
 

Mix Melba toast crumbs with spices, garlic and onion. Stuff lobster tail with

Melba mixture and place into baking dish stuffing side up. Pour vegetable

broth over the lobster, dust the lobster with more paprika and bake at 350

degrees for approximately 20 minutes. Broil for additional 1-2 minutes to

brown. Add salt and pepper to taste and serve with lemon wedges.

Makes 1 serving (1 protein, 1 Melba toast)

Phase 3 modifications: Add parmesan cheese to the stuffing and serve with

melted butter. 

 

Savory Onion Caramelized Shrimp 
 

100 grams shrimp

Sliced onion cut into rings

¼ cup water

3 tablespoons lemon juice

1 tablespoons Bragg's liquid aminos

Vanilla flavored liquid stevia to taste

Salt and pepper to taste 
 

Heat up the liquid ingredients on high heat in small frying pan. Add stevia,

salt, pepper, onion, and shrimp. Deglaze with a little water several times to

create a caramelized sauce.

Makes 1 serving (1 protein, 1 vegetable) 

 

Sweet and Sour Shrimp 
 

100 grams shrimp

1 cup water

½ lemon with rind

½ orange with rind

3 tablespoons Bragg's liquid aminos

1 tablespoon minced onion

1 clove garlic crushed and minced

Cayenne to taste

Salt and pepper to taste

Stevia to taste 
 

Boil 1 cup of water with ½ lemon and ½ orange with rind until pulp comes

out of the center. Scrape out remaining pulp and discard the rind. Add

onion, garlic, Bragg's, and spices and reduce liquid by half. Add the shrimp

to the sauce and sauté for 5-7 minutes until shrimp is cooked.

Makes 1 serving (1 protein, 1 fruit)

Phase 3 modifications: Add red and green bell peppers to the mix. Add

sesame or chili oil to the recipe and a small amount of fresh pineapple.

(Pineapple should be used sparingly due to the high sugar content) 

 

Shrimp with Mint and Cilantro 
 

100 grams shrimp

2 tablespoons fresh cilantro finely minced

1 tablespoon fresh mint finely minced

1 teaspoon fresh Italian parsley

1 clove garlic crushed and minced

2 tablespoons lemon juice

Salt and pepper to taste

Stevia (optional) 
 

In a small frying pan, fry up the garlic in the lemon juice. Add shrimp,

cilantro, mint and parsley. Stir fry together until shrimp is cooked and

coated with herb mixture. Add a little extra water or lemon juice if

necessary. Garnish lemon wedges.

Makes 1 serving (1 protein)

Phase 3 modifications: Add a little olive oil, parmesan cheese and top with

walnuts or pine nuts. 

 

Orange Roughy with Tomatoes and Onion 
 

100 grams orange roughy fish

2 tomatoes chopped

2 tablespoons onion chopped

1 clove garlic crushed and minced

½ cup vegetable broth or water

Salt and pepper to taste 
 

Sauté onions and garlic in vegetable broth, add orange roughy and spices

until almost cooked about 5 minutes. Add freshly chopped tomatoes and

cook for an additional 5 minutes. Serve hot, add salt and pepper to taste.

Garnish with parsley.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Sauté  onions and garlic in butter. Add ¼ cup half

and half. 

 

Sautéed Snapper with Lemon Pepper Sauce 
 

100 grams red snapper

¼ cup vegetable broth or water

2 tablespoons lemon juice

2 tablespoons caper juice

Dash of garlic powder

Dash of onion powder

Dash of cayenne (optional)

Salt and fresh ground pepper to taste 
 

Add dry spices to broth and liquid ingredients. Sauté fish in sauce for 5-10

minutes until thoroughly cooked.

Makes 1 serving (1 protein)

Phase 3 modifications: Whisk in small cubes of unsalted butter to create a

lemon butter sauce. 

 

Blackened Red Snapper 
 

100 grams red snapper fish

Blackening spice mix

2 teaspoons paprika

4 teaspoons thyme

2 teaspoons onion powder

2 teaspoons garlic powder

1 teaspoon cayenne pepper

2 teaspoons oregano

½ teaspoon cumin

½ teaspoon nutmeg powder

2 teaspoons salt

2 teaspoons black pepper

Stevia 
 

Mix spices well in shaker jar. On a paper plate remove enough of the spice

mixture to coat pieces of fish thoroughly. Preheat a skillet to high heat. Add

fish dry and cook quickly until spices are blackened and fish is cooked

completely. Serve hot. Garnish with lemon and fresh parsley. Save the rest

of the blackened spice mixture to use later. Works well with chicken also.

Makes 1 serving (1 protein) 


 

Baked Lobster with Spicy Lemon Sauce 
 

100 grams sliced lobster tail

1 serving Melba toast crumbs

¼ cup water

4 tablespoons lemon juice

Pinch of red pepper flakes

¼ teaspoon garlic powder

Pinch of sweet paprika

Pinch of lemon zest

1 teaspoon fresh chopped parsley

Salt and pepper to taste 
 

In a small saucepan combine water and lemon juice with spices and bring to a boil. Reduce liquid and deglaze occasionally. Lay out slices of lobster in small baking dish. Pour lemon sauce over lobster and sprinkle with Melba crumbs, paprika, salt and fresh ground pepper. Bake lobster slices at 350 degrees for approximately 15 minutes or until lobster is fully cooked. Add a little extra water if needed so lobster doesn't burn. Serve hot and topped with sauce. Garnish with lemon slices and sprinkle with lemon zest and

parsley.

Makes 1 serving (1 protein, 1 Melba toast) 

 

Citrus Fish 
 

100 grams white fish

1 tablespoon minced onion

2 tablespoons lemon juice

Lemon and orange zest to taste

Lemon and orange slices

Chopped parsley

Salt and pepper to taste

Stevia to taste 
 

Mix lemon juice with zest and a little stevia. Baste fish with mixture and top

with salt, pepper, and lemon and orange slices. Wrap in aluminum foil and

place on the barbeque or in oven at 350 degrees. Cook fish for 5-10 minutes or until fish is thoroughly cooked. Serve with lemon and top with parsley.

Makes one serving (1 protein, 1 fruit) 

 

Mahi Mahi with Oranges 
 

100 grams mahi mahi fish

½ orange in segments

2 tablespoons Bragg's amino acids

1 teaspoon apple cider vinegar

1/8 teaspoon fresh or dried ginger

1 tablespoon chopped green onion

1 clove garlic crushed and minced

Pinch of red pepper flakes

Stevia to taste

Cayenne to taste

A little water as needed 
 

Sauté mahi mahi fish with a little water, vinegar and Bragg's then add garlic, spices, and stevia. Add ½ orange in chunks or segments. Cook for 5-10 minutes. Top with green onion and serve on a bed of steamed spinach or greens.

Makes 1 serving (1 protein, 1 fruit)

 
 



 

 

Greek Seasoning Mix 
 

2 t oregano

1 1/2 t onion powder

1 1/2 t garlic powder

1 t salt

1 t black pepper

1 t parsley

1 t basil

1/2 t cinnamon

1/2 t nutmeg

1/2 t thyme
 

Grind spices in food processor or coffee grinder. Store in air-tight container.



 

Effortless Cream of Chicken Soup 
 

100g cooked chicken

celery (allowed amount)

1-2 c chicken broth

3 cloves garlic

1 T dehydrated minced onion

1/2 t parsley

1/2 t basil

ground white pepper (to taste)

salt (optional)

1/2 t thyme
 

 

  1. Preheat saucepan over MED-HI heat.
  2. Store in air-tight container.
  3. In food processor, combine all ingredients and pulse until reaches desired consistency.
  4. Pour into saucepan and bring to boil.
  5. Reduce heat to simmer, cover, and heat 20-30 mins.
  6. Serve.

 

TIP: For the cooked chicken in this dish, I use the chicken I boiled to make the broth. I usually start out by adding 1 c broth to the food processor, and then gradually add more broth until it's the soup consistency I prefer.



 

Chile Chicken 
 

100g chicken

1 T red chile paste/sambal oelek

1 T ACV

3 cloves minced garlic

1 t oregano

1/2 t granulated sugar substitute

salt

crushed red pepper (optional)

 

  1. In ziplock bag, add all ingredients except chicken. Mix.
  2. Sprinkle chicken with salt and add the chicken to bag. Seal & shake to coat.
  3. Place in refrigerator to marinate at least 1 hr.
  4. Cook chicken on George Foreman or under broiler until done.
  5. Top with crushed red pepper (optional) and serve.

 

TIP: This tastes great served fresh from the grill with a veggie, or even shredded in tomato soup.



 

Cinnamon Curry Chicken Soup 
 

100g chicken - cubed

diced onion (allowed amount)

2 c broth

3 cloves minced garlic

1/2 t curry powder

1/4 t cinnamon

1/4 t pumpkin pie spice

salt/black pepper to taste

 

  1. In saucepan, combine all ingredients.
  2. Bring to a boil.
  3. Reduce heat, cover, and simmer 45 mins.

 

TIP: The chicken can go straight from the freezer to the saucepan or crockpot on this one. If frozen, I place the breast in whole, and then when the soup is finished, I cube or shred the chicken. Very flavorful!



 

Lemon Chicken Soup 
 

100g cooked chicken breast (diced or shredded)

chopped spinach (allowed amount)

2-3 c broth

Juice of 1 lemon

1 t thyme

sea salt to taste

ground white pepper to taste

 

  1. Preheat saucepan over MED heat.
  2. Combine all ingredients.
  3. Bring to a boil, then simmer 20 mins.
  4. Serve.

 

TIP: This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.



 

Orange Ginger Chicken 
 

100g chicken - cut into chunks

black pepper

orange - cut in 1/4s

2-3 cloves minced garlic

1 T fresh ginger root (about 1/2"-1" long piece, peeled & minced)

1/2 t basil

juice of half lemon

 

  1. Preheat pan over MED heat.
  2. Sprinkle chicken with pepper.
  3. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.
  4. Add garlic and cook for 1 min.
  5. Squeeze juice of orange quarters over chicken.
  6. Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.
  7. Cover and simmer for about 20-30 mins.

 

TIP: This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.



 

Kung Pao Chicken 
 

100g chicken - cut into chunks

chopped onion (allowed amount)

1-2 t sambal oelek

red pepper flakes (optional)


Marinade
 

1 part liquid aminos

1 part rice vinegar


Seasoning
 

Mash together in small bowl:

3 cloves minced garlic

1-2 t fresh minced ginger root


Sauce
 

Stir together in small bowl:

1/2 c broth

1-2 t liquid aminos

1 t rice vinegar

 

  1. In small dish, combine marinade & chicken.
  2. Refrigerate 30 mins - 1 hour.
  3. Preheat non-stick pan over MED-HI heat.
  4. Cook chicken 5-7 mins, browning on all sides.
  5. Add sambal oelek. Cook 1-3 additional mins.
  6. Remove chicken from pan and set aside.
  7. Add onion to pan and cook until tender.
  8. Stir seasoning mixture in with onions. Cook 1-3 mins.
  9. Add sauce mixture to pan. Cook 1-3 mins..
  10. Re-add chicken to pan. Stir. Cook 1-3 mins.
  11. Top with a few dashes of red pepper flakes (optional).
  12. Serve.

 

TIP: This dish is also delicious with shrimp.



 

Lemon Mustard Broiled Chicken 
 

100g chicken

juice of 1/2 lemon

1 T spicy mustard

1/2 t black pepper

1/2 t oregano

1/4 t cayenne pepper

 

  1. Preheat broiler.
  2. Broil 1 side of chicken 5-10 mins until slightly browned.
  3. In small bowl, add the rest of the ingredients and mix well.
  4. Spoon mixture onto chicken. Flip over and coat other side.
  5. Broil uncooked side 5-10 mins or until no longer pink.

 

NOTE: This chicken stays really moist and juicy and full of flavor. Enjoy!



 

Spicy White Chili 
 

100g cooked chicken breast, shredded

1-4 c broth (depending on how soupy you want it)

4 cloves minced garlic

1/2 t cumin

1/4 t oregano

1/4 t red pepper flakes

1/8 t ground cloves

tabasco or hot sauce to taste

 

  1. Preheat pot over MED-HI heat.
  2. Add all ingredients except for tabasco/hot sauce.
  3. Bring to a boil then reduce heat to simmer, cover, & cook 30 mins.
  4. Add tabasco or hot sauce right before serving.

 

TIP: This is also great fixed in a small crockpot. Toss everything in and put it on while you're out and come back to great tasting dinner! If using the crockpot, you can use cut up uncooked chicken (even frozen!). Feel free to add your allowed vegetable to this as well - I usually add chopped onion.



 

Baked Cajun Chicken 
 

100g chicken

1/2 T milk

1/2 t cajun seasoning

 

  1. Preheat oven to 350.
  2. In small dish, coat both sides of chicken with milk.
  3. Place chicken in glass baking dish.
  4. Sprinkle top with cajun seasoning.
  5. Bake uncovered 20-30 mins until chicken is no longer pink.

 

TIP: If you would like it even more spicy, add a bit of Tabasco or Frank's Red Hot before serving. This includes 1/2 of your milk portion for the day.



 

Mock Shake 'n Bake 
 

1/2 c minced dehydrated onions

1/4 t coriander

1/4 t thyme

1/4 t red pepper flakes

1/8 t oregano

1/8 t paprika

1/8 t black pepper

1/8 t salt

 

  1. Place all ingredients in food processor or coffee grinder.
  2. Grind to a powder.
  3. Store in air-tight container.

 

TIP: Use this as coating on your meat before you cook it. Dampen meat, then coat. This is great on chicken, fish, shrimp, even steakburgers. This yields several portions.



 

Breaded Chicken Cutlets 
 

100g chicken

1 grissini (ground into powder)

1/2 c homemade chicken broth

1/4 t garlic powder

1/4 t paprika

1/4 t poultry seasoning (optional)

1/4 t cayenne (use less if you want them less spicy)

salt/pepper to taste

 

  1. Preheat pan over MED heat.
  2. In small dish, combine grissini powder, garlic powder, paprika, poultry seasoning, cayenne, and salt/pepper. (You could also use ziplock bag.)
  3. Add chicken to seasonings and fully coat.
  4. Add half of broth and chicken to pan.
  5. Cook for approx. 3-4 mins each side depending on thickness of chicken. Keep adding more broth as it cooks off.
  6. Serve immediately.

 



 

Fried Chicken Tenders 
 

100g chicken

1 T milk

1 grissini

Seasonings (salt, pepper, paprika, ground red pepper, garlic powder)

1/8 t oregano

1/8 t paprika

1/8 t black pepper

1/8 t salt

 

  1. Preheat oven to 350.
  2. Slice chicken breast into 3 tenders.
  3. In small bowl, mix milk and any seasonings you prefer.
  4. Grind grissini in food processor until it is a powder. (I use my coffee grinder.)
  5. Put grissini powder in a separate small bowl.
  6. Add chicken to milk mixture and toss to coat well.
  7. Then one at a time, place chicken in grissini powder and coat both sides of chicken.
  8. Place chicken in glass baking dish and bake 30-40 mins, turning over halfway through.
  9. In last 5 mins, turn on broiler and broil 2-3 mins each side.
  10. Serve immediately.

 

NOTE: Remember that this recipe includes both your meat and grissini portion. As well as your daily allowance of milk. Chicken "Gravy"



 

Chicken "Gravy" 
 

1/2 c homemade broth

1 grissini

 

  1. Add 1/4 c broth to small saucepan and bring to boil.
  2. While broth is heating, grind grissini in food processor until it is a powder. (I use my coffee grinder.)
  3. Add the powdered grissini to the pan, whisking constantly until dissolved.
  4. Still whisking, add remaining 1/4 c broth.
  5. Reduce heat to MED and whisk for 3-4 mins, until thickened.
  6. I usually add some salt, pepper, thyme, sage, or poultry seasoning, etc for more flavor. Feel free to add any spices you like.

 

TIP: I pour this over my boiled chicken that I use to make my broth. This gives it a lot more flavor as boiled chicken is usually pretty bland.



 

Mexican Chicken Soup 
 

100g cooked chicken, shredded into bite-sized pieces

3-4 cloves minced garlic

1 t cumin

1/2 t onion powder

1/2 t chili powder

1/2 t cayenne (use less if you don't want it as spicy)

diced tomato

2-3 c homemade chicken broth

1/4 c fresh chopped cilantro (optional)

 

  1. Preheat pot over medium-high heat.
  2. Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
  3. Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
  4. Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
  5. Bring to a boil.
  6. Reduce heat to a simmer, and add chicken.
  7. Simmer for 20 minutes.
  8. Stir in cilantro, and simmer for 5 minutes more.

 

NOTE: For easy chopping of cilantro and other herbs, use kitchen shears. When using a knife sometimes the leaves of the herbs are difficult to chop. The kitchen shears make this a simple task.



 

Easy Homemade Broth 
 

100g chicken (you can add more chicken - you just need to track your portions)

parsley

onion powder

garlic

thyme

rosemary

oregano

basil

bay leaf

salt

black pepper

 

  1. Fill saucepan 3/4 full with water.
  2. Bring to boil.
  3. Add chicken and seasonings.
  4. Boil for 20 mins.
  5. Remove boiled chicken & serve or refrigerate and save for later.
  6. Strain out bay leaf & seasonings.
  7. Let broth cool to room temperature.
  8. Skim fat off surface (if any).
  9. Refrigerate broth.
  10. Once cold, skim the rest of the fat from the top (if any).
  11. Store in refrigerator or freeze for later use.

 

TIP: You can add on-protocol veggies such as 3-4 stalks celery (I usually add the trimmings that I don't eat) and 1 onion for more flavor - just be sure to strain them at the end. You can also choose to omit the chicken altogether and just use the celery and onion with the seasonings for a simple veggie broth. OR add your steak trimmings that you've inevitably had to trim from your steaks and add to the broth for a beef broth.

TIP2: I usually freeze the broth in ice cube trays after cooling and skimming all fat. Then after they freeze, I place the cubes of broth in a freezer bag. This makes for easy use when 'frying' up shrimp, chicken, etc. Just toss a broth cube into a pan and let it melt then add your meat, etc. It adds flavor and keeps food from sticking.



 

Steak (or Chicken) Pizzaiola 
 

100g steak (or chicken)

tomato (diced)

2-3 cloves minced garlic

1 t oregano

1 t basil

1/4 t chili powder

black pepper

basil

bay leaf

salt

black pepper

 

  1. Preheat oven to 350.
  2. Place 1/2 of the diced tomato in casserole dish.
  3. Add meat on top of tomato and top with minced garlic.
  4. In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak.
  5. Cover tightly with aluminum foil or with lid.
  6. Bake 45-60 mins.

 

TIP: If using chicken, sear each side for a minute or two in a frying pan with a dash of salt/pepper (until just browned). Then follow with same steps as above.



 

Garlic Chicken 
 

100g chicken400g chicken - 4 servings

diced onion

3-5 cloves garlic - unpeeled & left whole

juice of half lemon

black pepper to taste

1/4 t chili powder

black pepper

 

  1. Preheat oven to 350.
  2. Heat non-stick saucepan over MED.
  3. Add the onion. Stir constantly until tender. 5-10 mins.
  4. Transfer onions to glass baking dish.
  5. Place chicken atop onions.
  6. Place garlic around and on the chicken.
  7. Squeeze on lemon juice & sprinkle with pepper.
  8. Cover tightly either with lid or aluminum foil.
  9. Cook for 30-45 mins or until chicken is no longer pink.

 

Note: You don't have to eat the onions as your veggie (it's primarily for flavor). Just eat the chicken and add veggie of your choice.



 

Blackened Chicken Salad 
 

100g chicken tenders

1 t paprika

1/2 t onion powder

1/2 t garlic powder

1/4 t oregano

1/4 t thyme

1/4 t white pepper

1/4 t black pepper

1/4 t ground red pepper

spinach or salad greens (as allowed)

 

  1. Combine all spices and rub on chicken.
  2. Grill until no longer pink.
  3. Serve over spinach or salad greens.

 



 

Boneless Hot Wings 
 

100g chicken breast tenders

1/4 c vinegar

1/4 c water

1-2 T cayenne pepper

1-2 T chili powder (adjust as needed)

 

  1. In small bowl, mix vinegar, water, and cayenne pepper.
  2. Add chicken to marinade and refrigerate for 1-2 hrs.
  3. Preheat oven to 350.
  4. Add chili powder to a small dish and dip chicken in chili powder.
  5. Place on rack in baking pan.
  6. Bake 15-20 mins turning halfway through.
  7. Serve immediately with some homemade buffalo sauce or Frank's Original Red Hot Sauce.

Ground Meat Mix

- 100 grams chicken
- 1 tbsp. milk
- 1 grissini
- Seasonings (salt, pepper, paprika, ground red pepper, garlic powder)  

  • 1. Preheat oven to 350
    2. Slice chicken breast into 3 tenders.
    3. In small bowl, mix milk and any seasonings you prefer
    4. Grind grissini in food processor or coffee grinder until it is a powder
    5. Put grissini powder in a separate small bowl
    6. Add chicken to milk mixture and toss to coat well
    7. Then one at a time, place chicken in grissini powder and coat both sides of chicken.
    8. Place chicken in glass baking dish and bake 30-40 minutes, turning over halfway through
    9. During the last 5 minutes, turn on broiler and broil 2-3 minutes each side
    10. Serve immediately

Bunless Burgers

  • -Grill chicken, turkey burgers or beef patties and season to taste
    -Layer between 2 lettuce leafs
    - Add grilled sweet onions and tomatoes

Meat Kabobs

  • -100 grams of meat of choice
    -1 sweet onion
    -1/4 cup of dressing
    -1 tsp. seasoning

    Cut meat into cubes. Cut onion into small wedges. Combine seasoning and dressing and marinate with meat and onions for 4 hours. Place on metal skewers and grill on medium heat.

    Chicken Egg Roll

For the first three days, you are loading up on Total Trans4m HCG Activator. You may eat what you want during these three days, but eating a well balanced diet in moderation is recommended.

Chili

For the first three days, you are loading up on Total Trans4m HCG Activator. You may eat what you want during these three days, but eating a well balanced diet in moderation is recommended.

Ground Meat Mix

- 100 grams chicken
- 1 tbsp. milk
- 1 grissini
- Seasonings (salt, pepper, paprika, ground red pepper, garlic powder) 

Shake and Bake Chicken or Fish

  • - 4 chicken breasts or fish fillets
  • - Dash of salt and pepper, thyme, rosemary
  • - 1 packet of Stevia

Combine all ingredients inside a bag and shake well. Grill until done.

Cajun Chicken

  • - 2 chicken breasts
  • - Dash of salt and pepper, onion powder, garlic powder
  • - 2 tsp. of water

Rub spice mixture into chicken and marinate for at least 1 hour. Grill.

HCG Mixture-Yummy

  • - 3.52 oz. of ground chicken (or turkey)
  • - 2-3 cans of organic stewed tomatoes (or crushed tomatoes if you can't find stewed - tomatoes that don't have sugar or corn starch in it)
  • - 3-4 garlic cloves, crushed
  • - Season with parsley, cumin, basil, rosemary, salt, red pepper flakes

Brown chicken with seasonings and then add tomatoes. Simmer for 10 minutes.

Seafood Gumbo

  • -100 grams of seafood (any allowable combo)
  • - 1 chopped garlic clove
  • - 2 large chopped Roma tomatoes
  • - 1/4 tsp. onion salt, 1/4 tsp. Creole seasoning
  • - Dash of garlic powder, celery salt, cayenne pepper
  • - 1-2 packets of Stevia

Sautee seafood with chopped garlic or high heat until browned. Add remaining ingredients and simmer on low for 15 minutes.

Spicy Baked Chicken

  • - 4 chicken breasts
  • - 1 onion cut up
  • - 2 cloves of garlic
  • - Tony Chachere's creole seasoning

Season chicken and place into baking pan. Place onions and garlic on top. Cover with foil and bake 35 minutes at 375.

Fried Chicken-(fish works too)

  • - 1 chicken breast
  • - 1 tbsp. of milk
  • - 1 crushed melba toast
  • - Salt and pepper

Dip chicken in milk and coat with crushed melba toast crumbs. Cook in non-stick pan. Salt and pepper or other spices to taste.

Tomato Basil Chicken

  • -1 chicken breast cubed
  • - 1 cup chopped tomatoes
  • - 1/4 cup of water
  • - 2 tbsp. of lemon juice
  • - 2 tbsp. of chopped onion - 2 garlic cloves minced
  • - 3 fresh basil leaves sliced
  • - 1/4 tsp. oregano, garlic powder, onion powder salt, pepper, and cayenne to taste.

Lightly brown chicken in saucepan with lemon juice. Add garlic, onion, spices and water. After chicken is cooked add fresh tomatoes and basil. Cook for additional 10 minutes. Add salt and pepper. Serves one.

Shake and Bake Talapia or Chicken

  • - Rub meat with lemon juice or dip in milk
  • - Crunch up melba toast and mix with seasonings of choice
  • - Coat meat with mixture and bake or grill on a George Foreman or similar indoor grill

Orange Ginger Chicken

  • - 100 grams chicken - cut into chunks
  • - Black pepper - orange - cut in quarters
  • - 2-3 cloves minced garlic - 1/2 teaspoon basil
  • - 1 tablespoon fresh ginger root (about 1/2"-1" long piece, peeled and minced)
  • - juice of half lemon
  • 1. Preheat pan over medium heat
  • 2. Sprinkle chicken with pepper
  • 3. Add chicken to pan and stir fry until brown on all sides, about 5-10 minutes
  • 4. Add garlic and cook for 1 minute
  • 5. Squeeze juice of orange quarters over chicken
  • 6. Peel and separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.
  • 7. Cover and simmer for about 20-30 minutes
  •  
  • Slow Cooker Roast

  • -1 very lean roast (trim extra fat)
  • - 1 whole onion chopped
  • - 1 whole stalk of chopped celery
  • - 1/2 cup of water
  • -Salt and pepper, minced garlic, spice blend

Place all ingredients in crock pot and cook on low for 8-12 hours . This is so yummy by itself, rolled into lettuce wraps or atop a bed of shredded lettuce!

Strawberry Vinaigrette 

 Strawberries
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste  

Combine all ingredients in food processor.
Puree until smooth. Pour over fresh arugula or green salad. Garnish with sliced strawberries and freshly ground black pepper.

Makes 1 serving (1 fruit) 
 

Savory Dill Dressing/Marinade

Fresh dill minced
2 tablespoons lemon juice
2 tablespoons apple cider vinegar
2 tablespoon chicken or vegetable broth
½ teaspoon Old Bay seasoning mix
Salt and pepper to taste  

Combine ingredients, allow the flavors to marinate for 30 minutes or more and serve as a marinade for fish or a dressing for vegetables or salad. For use as a marinade, double or triple the recipe as needed.

Makes 1 serving 

Orange Tarragon Marinade  

¼ cup chicken or vegetable broth
2 tablespoons apple cider vinegar (tarragon vinegar infusion)
½ orange juiced
1 clove of garlic crushed and minced
1 teaspoon fresh tarragon chopped
¼ teaspoon onion powder
Salt and pepper to taste  

Combine liquid ingredients with spices and cook on low heat for 3 minutes.Remove from heat and cool. Marinate chicken or fish for 20 minutes or more. Cook chicken or fish in remaining marinade. Deglaze the pan periodically with a little water. Save the sauce and add apple cider vinegar to make additional dressing for a salad. Serve over a mixed green salad or with other vegetable.

Makes 1 serving (1 fruit) 

Tarragon Vinegar  

¼ cup apple cider vinegar
Fresh tarragon 

Combine vinegar with fresh tarragon in a lidded jar. Crush or roll the tarragon slightly to release the flavor. Allow flavors to infuse into the vinegar overnight or up to a week. Use as a marinade for fish or as the basefor a dressing. Add salt and pepper to taste.

Makes multiple servings 
 

Citrus Ginger Dressing/Marinade 

1 tablespoon lemon juice
2 tablespoons orange juice
1 teaspoon apple cider vinegar
1 tablespoon Bragg's liquid aminos
Ginger fresh or ground to taste
Salt and fresh black pepper to taste
Stevia to taste  

Combine spices with liquid ingredients. Enjoy over salad or double the recipe for use as a marinade. Warm slightly to enhance the flavors.

Makes 1-2 serving (1 fruit) Serve with additional orange slices to complete a fruit serving.  

Teriyaki Sauce 

½ cup beef or chicken broth
¼ cup Bragg's liquid aminos
2 tablespoons apple cider vinegar
Orange juice (Juice from 3 segments)
¼ cup lemon juice
1 tablespoon finely minced onion
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon powdered ginger or grated fresh ginger
1 clove finely minced garlic
Lemon and/or orange zest to taste
Stevia to taste  

Combine all ingredients in a small saucepan and bring to a boil. Reduce heat and simmer for 20 minutes or until liquid is reduced. The longer you simmer the richer the flavors. As the liquid reduces, deglaze the pan with a little water or broth to intensify the flavors. Enjoy as a glaze or sauce with chicken or beef.

Makes 1-2 servings (1 fruit)  

Horseradish Marinade/Dipping Sauce 

¼ cup beef broth
1 teaspoon of horseradish or to taste
½ teaspoon garlic powder
¼ teaspoon paprika 

Whisk the ingredients together and heat the sauce in a small saucepan. Pour into dipping bowl or use as a sauce or marinade and enjoy with beef dishes.

Makes 1-2 servings 

Ketchup 

3 ounces tomato paste
3 tablespoons apple cider vinegar
1 tablespoon lemon juice
¼ teaspoon celery salt
½ teaspoon paprika
¼ teaspoon mustard powder
Pinch of nutmeg and clove
Pinch of black pepper
¼ teaspoon onion powder
¼ teaspoon garlic powder
Stevia or to taste 

Dissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add additional lemon juice, vinegar or a little water until desired consistency is reached.

Makes 2 or more servings (1 vegetable) 

Marinara Sauce 

4 large tomatoes or as many as you want if you wish to increase the recipe
1 cup chicken or vegetable broth
1 6 ounce can tomato paste
1 tablespoon dried basil or fresh rolled and chopped basil to taste
2 tablespoons minced onion
2 cloves of garlic crushed and minced
1 teaspoon dried oregano
Salt and pepper to taste
Cayenne pepper to taste
Pinch of marjoram 

Chop tomatoes or puree in a food processor for a smoother texture, add spices and heat in a saucepan. Allow to slow cook for 30 minutes to an hour. Allow the liquid to reduce or add additional water to achieve desired consistency.

Makes 2 or more servings (1 vegetable)  

Tomato Picante Dressing 

1 medium tomato chopped
1 8 ounce can tomato sauce
1 clove garlic crushed and chopped
1 teaspoon mustard powder
2 tablespoons lemon juice
½ teaspoon ground cumin
½ teaspoon chili powder
Pinch cayenne pepper
Salt and black pepper to taste
Apple cider vinegar to taste 

Put tomato and garlic into food processor and puree. Add mustard, lemon juice, cumin, chili powder, cayenne, and salt and tomato sauce. Blend until smooth. Transfer to a jar and refrigerate. Stir before using.

Makes 2-4 servings (1 vegetable) 
 

Homemade Mustard 

2 tablespoons ground mustard powder
1 tablespoon garlic powder
1 tablespoon onion powder
½ teaspoon ground ginger
½ teaspoon grated horseradish (optional)
½ cup apple cider vinegar
¼ cup water
1 tablespoon lemon juice
Stevia to taste 

Mix ingredients together thoroughly, heat in a saucepan for 2-3 minutes.
Pack warm mustard into a jar and top with lemon juice. Mustard will last up to two weeks in the refrigerator. Add water as needed for consistency.

Makes 1-2 servings 
 

Grapefruit Vinaigrette 
 

Juice of 3 segments of grapefruit
1 tablespoon lemon juice
1 teaspoon apple cider vinegar (optional)
Stevia to taste 

Combine juices and vinegar together. Add stevia to taste. Pour over mixed green salad and top with remaining grapefruit segments. Use as a marinade for fish, shrimp or chicken. Add salt and fresh ground pepper.

Makes 1-2 servings (1 fruit) 

Tomato Basil Vinaigrette 

3 tablespoons tomato paste
3 tablespoons apple cider vinegar
2 tablespoons lemon juice
¼ cup water, chicken or vegetable broth
1 tablespoon minced onion
½ teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon dried basil or fresh rolled and sliced basil leaves to taste
1/8 teaspoon oregano
Cayenne pepper to taste
Stevia to taste 

Combine ingredients in a small saucepan and heat slightly to a boil. Adjust liquid to desired consistency by adding a little more water or broth. Remove from heat and chill. Enjoy over salad with fresh ground black pepper.

Makes 2-3 servings (1 vegetable) 

Italian Vinaigrette 

½ cup chicken or vegetable broth
2 tablespoon apple cider vinegar
2 tablespoons lemon juice
1 teaspoon organic Italian herb spice blend2 tablespoons finely minced onion
½ teaspoon garlic powder
½ teaspoon onion powder 

Combine ingredients in small saucepan. Simmer on low heat for 5 minutes to combine flavors. Remove from heat, chill, and serve as a dressing or use as a marinade.

Makes 2 or more servings

Phase 3 modifications: Add olive oil or omit the lemon juice and stir in sourcream or mayonnaise to make creamy Italian dressing. 
 

Hot Cajun Dressing/Dipping Sauce

3 tablespoons apple cider vinegar
1 tablespoon lemon juice
Dash of garlic powder
Dash of onion powder
Cayenne pepper to taste
Salt and black pepper to taste
¼ teaspoon Old Bay seasoning mix (optional)
Stevia (optional)  

Combine ingredients in small bowl and pour over salad. You can also serve this as a dipping sauce or marinade for vegetables or fish.

Makes 1-2 servings 
 

Salsa 

1 cup fresh chopped tomato
3 tablespoons lemon juice
1 tablespoon apple cider vinegar (optional)
2 cloves garlic crushed and minced
2 tablespoons finely chopped onion
¼ teaspoon chili powder
¼ teaspoon fresh or dried oregano
Cayenne pepper to taste
Fresh chopped cilantro
Salt and pepper to taste  

Puree ingredients in food processor for smooth salsa or chop ingredients by hand for chunkier salsa. Add spices and chill in the refrigerator for 10 minutes or more to allow flavors to blend.

Makes 1-2 serving (1 vegetable)

Phase 3 modifications: Add chopped jalapeno or chipotle peppers. Mix with avocado to make guacamole. Serve salsa over a block of cream cheese as a dip for vegetables.
 

Barbeque Sauce 

3 ounces tomato paste
¼ cup apple cider vinegar
3 tablespoons lemon juice
1 tablespoon hot sauce
1 tablespoon minced onion
3 cloves garlic crushed and minced
¼ teaspoon chili powder
Liquid smoke hickory flavoring to taste
½ teaspoon Worcestershire sauce
½ teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon chopped parsley
Stevia to taste (Try a touch of dark chocolate liquid stevia for added flavor)
Cayenne pepper to taste
Salt and pepper to taste

Water as needed to achieve desired consistency. In a small saucepan, combine all ingredients. Mix well and bring to a boil.

Reduce heat and simmer for at least 5 minutes adding a little water to achieve desired consistency and to make sure it doesn't burn. Use as a barbeque sauce for chicken or beef.

Makes 1-2 servings (1 vegetable) 
 

Marinated Apple Relish 

1 apple finely minced
1 stalk of celery minced (optional)
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
1 teaspoon minced red onion
Dash of Worcestershire sauce
Salt and pepper to taste
Stevia to taste  

Mix apples and celery together. Dissolve spices into liquid ingredients and pour over the apple mixture. Mix well and allow ingredients to marinate for 30 minutes or longer to allow flavors to blend.

Makes 1 serving (1 fruit, 1 vegetable) 
 

Sweet Wasabi Dipping Sauce/Marinade 

¼ teaspoon wasabi powder or to taste (Japanese horseradish)
2 or more tablespoons Bragg's liquid aminos
1 tablespoon lemon juice
Stevia to taste 

Mix wasabi into Bragg's and add lemon juice and stevia to taste.

Makes 1 serving 
 

Sweet Orange Dressing 
 

Juice of 3 orange juice segments
2 tablespoons lemon juice
1 teaspoon apple cider vinegar (optional)
¼ teaspoon ginger powder
Pinch of turmeric
Pinch of orange zest
Stevia to taste  

Dissolve spices and stevia in juice mixture. Heat the dressing slightly in a saucepan then chill until ready to use. You may double the recipe for a marinade. Serve with remaining orange slices.

Makes 1 serving (1 fruit) 

French Dressing 

¼ cup beef broth
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
1 clove garlic crushed and minced
¼ teaspoon horseradish or to taste
½ teaspoon paprika
1/8 teaspoon mustard powder
Cayenne pepper to taste
Stevia to taste  

Dissolve spices in broth, vinegar and lemon juice. Mix well and heat slightly in small saucepan. Chill and serve over mixed greens or vegetables.

Makes 2 servings 

Sweet and Spicy Mustard Dressing 

2 tablespoons homemade mustard recipe (listed above)
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
1 tablespoon Bragg's liquid aminos
Pinch of turmeric
1 clove garlic finely minced
1 tablespoon minced onion
Stevia to taste

Water to desired consistency 
Dissolve spices in liquid ingredients. Mix thoroughly and heat slightly in a saucepan. Add a little water or extra vinegar to create desired consistency.

Makes 1-2 servings  

Lemon Pepper Marinade 

4 tablespoons lemon juice
3 tablespoons chicken or vegetable broth
Salt and black pepper to taste
Stevia to taste (optional)  

Mix ingredients together. Marinate protein for 20 or more minutes.

Makes 1-2 servings 

Spicy Orange Sauce 

½ orange rolled and slightly juiced with rind
½ lemon slightly juiced and with rind
½ cup water
1 tablespoon minced green onion
1 clove crushed garlic
¼ teaspoon ginger powder
¼ teaspoon garlic powder
Pinch of orange and lemon zest
Pinch of cayenne pepper
Stevia to taste  

In a small saucepan add slightly juiced orange with rind and ½ lemon with rind to water. Bring to a boil, reduce heat and simmer adding water as needed. Simmer until the pulp comes out of the rinds. Scrape out the pulp and discard the rinds. Continue stirring and reducing down the liquid by half until desired consistency is reached. Add onion, stevia and spices. Add chicken, white fish or beef and sauté or pour spicy orange sauce over desired cooked protein. Serve with remaining orange slices for garnish.

Makes 1-2 servings (1 fruit)  

Tarragon and Garlic Marinade 

2-3 sprigs of fresh tarragon
½ cup of apple cider vinegar
2 tablespoons lemon juice
2 cloves of garlic crushed and minced
1 tablespoon diced onion
1 teaspoon salt
Fresh ground black pepper  

Pour vinegar and lemon juice into a lidded jar. Add sprigs of tarragon, garlic, onion, and spices. Marinate overnight or up to a week. Enjoy with fish, chicken, or as a marinade or dressing.

Tomato Basil Soup 
 

2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)
2 cups chopped fresh tomatoes
3 ounces of tomato paste
4-6 leaves of fresh basil rolled and sliced
1-2 cloves garlic crushed and minced
2 tablespoons chopped onion
1 teaspoon garlic powder
¼ teaspoon dried oregano
Pinch of marjoram
Salt and black pepper to taste  

Puree all ingredients in a food processor or blender. Pour into a saucepan and heat to a boil. Reduce heat and simmer for 20 to 30 minutes. Serve hot, garnish with fresh basil leaves or parsley.

Makes 2 servings (1 vegetable)  

Chicken Meatball Soup 

Meatballs
100 grams ground chicken breast
1 teaspoon minced onion
1 clove garlic crushed and minced
Pinch of sage
Pinch of marjoram
Pinch of thyme
Dash of onion powder
Dash of garlic powder
1 serving Melba toast crumbs (optional)
Broth
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
2 tablespoons Bragg's liquid aminos
1 tablespoon apple cider vinegar
Chopped celery or tomato
1 tablespoon chopped onion
2 cloves garlic crushed and minced
1 bay leaf
Cayenne pepper to taste
Salt and pepper to taste 

Combine ground chicken breast with spices, chopped garlic, onion, and crushed Melba toast. Form into balls. Bring broth to a boil; add spices, vinegar, Bragg's liquid aminos, and chicken balls. Reduce to a simmer and cook a minimum of 30 minutes adding the celery or tomato the last 5-10 minutes of cooking.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast) 

Chicken and Cabbage Soup  


100 grams chicken
Cabbage
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
2 tablespoons Bragg's amino acids (optional)
2 cloves garlic crushed and minced
1 tablespoon chopped onion
¼ teaspoon thyme
¼ teaspoon rosemary
Cayenne to taste
Salt and pepper to taste  

Combine chicken and spices in medium saucepan. Bring broth to a boil.

Add cabbage. Reduce heat and simmer for a minimum of 30 minutes. Add

additional water to broth as needed. Variations: change the spices and add fresh tarragon or turmeric. Add a ¼ lemon with rind to the broth and simmer for a rich lemon flavor.

Makes 1 serving (1 protein, 1 vegetable) 

Vegetable Beef Soup 


100 grams lean beef cubed
Celery, cabbage, or tomato diced
2 cups beef or vegetable broth (or substitute 1 cup water for 1 cup of broth)
1 tablespoon onion chopped
1 clove garlic crushed and minced
1 bay leaf
1/8 teaspoon dried basil
1/8 teaspoon fresh or dried oregano
Pinch of thyme
Pinch of paprika
Pinch of chili powder
Salt and pepper to taste  

Combine onion, garlic and spices with beef broth. Add celery and diced beef. Simmer for 20-30 minutes. Add tomatoes and simmer for an additional 5 minutes.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Add additional vegetables such as zucchini, bell peppers or a small amount of chopped carrots. 

Savory Chicken Soup 

 
100 grams chicken breast cubed
1-2 cups chopped celery or tomatoes
2 cups chicken broth (or substitute 1 cup water for 1 cup of broth)
1 tablespoon minced onion
2 cloves garlic crushed and sliced1 bay leaf
½ teaspoon organic poultry spice blend
Cayenne pepper to taste
Salt and black pepper to taste 

Bring chicken stock to a boil. Add onion, garlic and spices. Add chicken and vegetables and simmer on low heat for 20 minutes or more until chicken and cabbage are tender and fully cooked. Serve hot. Sprinkle with chives or parsley if desired.

Makes 1 serving (1 protein, 1 vegetable) 

Thai Beef Soup 

 
100 grams beef
Celery
2 cups beef or vegetable broth (or substitute 1 cup water for 1 cup broth)
3 tablespoons Bragg's liquid aminos
1 tablespoon chopped green onion
1 clove of garlic crushed and minced
Fresh cilantro
½ teaspoon fresh grated ginger
1/8 teaspoon chili powder or red pepper flakes
1 bay leaf
Pinch of cinnamon
Stevia to taste
Salt and pepper to taste  

Heat up broth. Add dry spices, bay leaf, Bragg's, garlic and onion and bring to a boil. Reduce heat and simmer for 5 minutes. Add beef and celery and cook for 20 to 30 minutes until soft. Add salt, pepper, and stevia. Garnish with fresh chopped cilantro.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Add chili or sesame oil and a few bean sprouts to the soup. Top with fresh sliced mushrooms. 

Homemade Chicken Broth 


3 large chicken breasts

10 or more cups of water

½ large onion chopped

4 stalks of celery chopped

5 cloves of garlic sliced

1 bay leaf

Salt and pepper to taste 
 

In a large soup pot or crock pot combine chicken and 10 or more cups of

water. Water should slightly cover the chicken. Add celery and spices.

Heat to a boil then reduce heat to simmer. Allow to slow cook for 4 hours.

Remove vegetables and chicken from broth. Refrigerate stock and skim off

the chicken fat. Put through a strainer for a clear broth. Save the chicken

and make chicken salad (page 43) or add to soups.

Makes multiple servings 

 

Homemade Vegetable Broth 
 

10 or more cups of water

½ large onion chopped

6-10 stalks celery

10 cloves of garlic chopped

2 bay leaves

1 teaspoon paprika

1 teaspoon garlic powder

1 teaspoon basil

1 teaspoon of thyme

Salt and pepper to taste 
 

Bring water to a boil in a large soup pot or crock-pot. Add vegetables and

spices. Slow cook for 2-4 hours. Strain out vegetables and cool. Use as a

base for soups.

Makes multiple servings 

 

Fennel Soup 
 

Fennel bulbs chopped

2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)

1 tablespoon finely minced onion

¼ teaspoon allspice seasoning blend

Salt and pepper to taste 
 

Add chopped fennel bulbs, spices, and minced onion to vegetable broth.

Heat in small saucepan and simmer for 20 minutes. Add lemon with rind to

the broth if desired. Serve warm with chopped sprigs of fennel for garnish.

Makes 1 serving (1 vegetable)

Phase 3 modifications: Add half and half or cream. 

 

Celery Soup 
 

Celery

2 cups chicken broth (or substitute 1 cup water for 1 cup broth)

¼ teaspoon thyme

1 bay leaf

¼ teaspoon dried basil

Salt and pepper to taste 
 

Cook celery until very soft or use crock-pot or vegetable broth cooked

celery. Puree in a food processor or blender with broth and spices. Simmer

in a saucepan for 20-30 minutes.

Makes 1 serving (1 vegetable) 

 

Chili 
 

100 grams lean ground beef (less than 7% fat)

1 cup chopped tomatoes

½ cup water

1 tablespoon minced onion

2 cloves garlic crushed and minced

Pinch of garlic powder

Pinch of onion powder

¼ teaspoon chili powder

Pinch of oregano

Cayenne pepper to taste (optional)

Salt and pepper to taste 
 

Brown ground beef in small frying pan, add onions and garlic. Stir in

tomatoes and water. Add spices and simmer slowly until liquid is reduced.

The longer it cooks the more tender and flavorful. Add a little water as

needed to prevent burning. Serve with chopped green onion or tomato

garnish and salt and pepper to taste.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Top with cheddar cheese and a dollop of sour cream. 


 

Lemony Spinach and Chicken Soup 
 

100 grams chicken

2 cups chicken broth (or substitute 1 cup water for 1 cup broth)

½ lemon with rind

1-2 cup cups loosely packed spinach cut into strips

1 tablespoon onion chopped

1 clove garlic crushed and minced

1 stalk lemongrass (optional)

¼ teaspoon thyme or to taste

Cayenne pepper to taste

Salt and pepper to taste 
 

Lightly brown the chicken in small saucepan with a little lemon juice. Add

the onion, garlic, spices and chicken broth. Add lemon with rind and

simmer for 20-30 minutes. Add the fresh spinach during the last five

minutes of cooking. Serve and enjoy.

Makes 1 serving (1 protein, 1 vegetable) 
 

Asparagus Soup 
 

4-5 stalks asparagus

2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)

3 tablespoons Bragg's liquid aminos

2 tablespoons chopped onion

¼ teaspoon thyme

¼ teaspoon garlic powder

¼ teaspoon onion powder

1 bay leaf

1 tablespoon milk (optional)

Salt and pepper to taste

Old Bay seasoning to taste 
 

Trim asparagus to remove the tough ends of the stalk and steam until soft.

Puree asparagus with broth and spices in a blender or food processor. Heat soup in a saucepan and enjoy. Add 100 grams diced chicken if desired. You can replace dried spices with 1-2 teaspoons of Old Bay seasoning if you

wish.

Makes 1 serving (1 vegetable)

Phase 3 modifications: Sauté  the onion in a little butter, add sliced mushrooms, cheddar cheese and cream or half and half to the soup. 

 

Hot and Sour Chicken Soup 
 

100 grams chicken breast diced

1 cup chicken broth

1 cup water

4 tablespoons apple cider vinegar

4 tablespoons Bragg's liquid aminos

½ lemon in quarters with rind

1 clove garlic crushed and minced

2 tablespoons minced onion

Cayenne pepper to taste

Pinch of chili powder or red chili flakes

Salt and pepper to taste

Stevia to taste (optional) 
 

Boil lemon wedges with rind in 1 cup of water until pulp comes out of the

rind. Scrape out additional pulp and juice. Add the diced chicken, spices

and chicken broth. Simmer until cooked. Variation: You can add orange

juice as an option and your choice of approved vegetable or substitute

shrimp for chicken.

Makes 1 serving (1 protein)

Phase 3 modifications: Add a small amount of fresh pineapple juice. Add

vegetables such as zucchini, cauliflower, small amount of carrots etc. Add a little chili oil or paste to the soup for added heat and flavor. 

 

Creole Gumbo 
 

100 grams shrimp or 1 chicken sausage recipe (page 88)

2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)

Tomatoes chopped

3 tablespoons tomato paste

2 tablespoons green or white onion

2 cloves of garlic crushed and minced

3 tablespoons apple cider vinegar

Dash of Worcestershire sauce

Cayenne pepper to taste

Salt and pepper to taste

Liquid smoke hickory smoke flavoring to taste 
 

Fry up shrimp or chicken sausage in a saucepan with onions. Add tomato

paste, tomatoes, and broth. Mix well. Add the spices and vinegar. Simmer

for 20-30 minutes. Serve hot and garnish with fresh parsley.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Add additional mixed protein ingredients like crab,

chicken, and sausage. Add additional vegetables such as okra, celery, and

bell pepper. Enjoy with a dollop of sour cream. 

 

Middle Eastern Vegetable Soup 
 

2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)

Tomatoes chopped or celery

8 ounces tomato sauce or 3 ounces tomato paste (omit if celery is used)

1 clove garlic crushed and minced

1 tablespoon onion chopped

1/8 teaspoon ginger

¼ teaspoon cumin

Salt and black pepper to taste

Fresh parsley, cilantro or mint 
 

Combine broth, tomato sauce, and paste. Bring to a boil. Reduce heat and

add spices. Simmer for 20-30 minutes or until vegetables are tender.

Makes 1 serving (1 vegetable)

Phase 3 modifications: Add string beans, zucchini or other vegetables as

desired. 

 

Crab Bisque 
 

100 grams crab meat

1 cup tomatoes chopped

2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)

1 tablespoon onion minced

1 clove garlic crushed and minced

1 teaspoon Old Bay seasoning

1 bay leaf

1 tablespoon milk (optional)

Cayenne pepper to taste

Salt and black pepper to taste 
 

Puree tomatoes and broth in a food processor or blender. Heat up mixture in a small saucepan. Add the crab and spices and simmer for 20-30 minutes stirring frequently.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Add half and half or cream. 


 

Sweet Strawberry Soup  
 

6-7 medium strawberries

2 tablespoons lemon juice

¼ cup water

Vanilla liquid stevia or powdered vanilla to taste

Dash of cinnamon 
 

Puree strawberries with spices, lemon juice, water and milk. Heat the

strawberry mixture in a small saucepan for 3-5 minutes. Serve hot or chilled

with a garnish of mint.

Makes one serving (1 fruit)

Phase 3 modifications: Add 3 tablespoons cream cheese, half and half, or

cream. Omit the lemon juice. Top with a sprinkle of chopped roasted nuts

or phase 3 chocolate shavings. 

 

Hot and Sour Thai Shrimp Soup 
 

100 grams shrimp

2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)

Juice of ½ lemon with rind

1 lemon grass stalk

2-3 slices of fresh ginger

Red pepper flakes or cayenne pepper

1 tablespoon green onion

1 tablespoon fresh chopped cilantro

Salt and pepper to taste 
 

Bring the broth to a boil. Add the ginger, lemongrass, lemon juice, onion,

and pepper. Simmer for 10-15 minutes. Add the shrimp and cilantro and

cook another 8 minutes. Serve hot. Remove lemongrass before serving.

Makes 1 serving (1 protein)

Phase 3 modifications: Add straw mushrooms and fish paste. Add a little

hot chili paste or chili oil. 

 

French Onion Soup 
 

2 cups beef broth

1 Melba toast crumbled or Melba croutons (page 42) (optional)

1 teaspoon Worcestershire sauce

1 tablespoon Bragg's liquid aminos (optional)

1 tablespoon lemon juice

¼ to ½ of an onion in thin strips

1 clove garlic crushed and minced

Stevia to taste

Salt and black pepper to taste 
 

Brown the onions in a little water and lemon juice. Add beef broth and

spices and simmer for 20-30 minutes. Top with Melba toast croutons.

Makes 1-2 servings (1 vegetable, 1 Melba toast)

Phase 3 modifications: Top with mozzarella or provolone cheese. 

 

Meatball Soup 
 

100 grams lean ground beef

1 serving Melba toast crumbs

Dash of onion powder

Dash of garlic powder

1/8 teaspoon oregano

1 teaspoon minced onion

1clove garlic crushed and minced

Pinch of cumin

Cayenne pepper to taste

Salt and pepper to taste

1 cup beef broth

1 cup water

Fresh tomatoes or celery

1 tablespoon chopped onion

1 clove garlic crushed and minced

1 tablespoon fresh chopped cilantro

¼ teaspoon dried oregano

Salt and pepper to taste 
 

Make meatballs by mixing ground beef, Melba crumbs, finely diced onion,

garlic, powdered spices and chopped cilantro. Form into balls and drop into

beef broth. Add spices, onion and garlic to the broth and bring to a boil.

Reduce to a simmer and cook for a minimum of 30 minutes. Add your

choice of celery or tomato to the broth in the last 10 minutes of cooking.

Garnish with fresh chopped cilantro and oregano.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Phase 3 modifications: Add additional vegetables such as zucchini or a

small amount of carrots

 

Cucumber Salad 
 

1 cucumber sliced/ diced

2 tablespoons apple cider vinegar

1 tablespoon fresh lemon juice

1 tablespoon Bragg's amino acids

1 teaspoon finely minced onion

Cayenne pepper to taste

Stevia to taste 
 

Mix ingredients together, marinate for 15 minutes or more and serve chilled.

Makes one serving (1 vegetable) 

 

Cold Chicken Curry Salad 
 

100 grams diced chicken

1 apple diced

Celery diced (optional)

¼ cup water

2 tablespoons lemon juice

1 tablespoon finely minced onion

1 clove of garlic crushed and minced

¼ teaspoon curry powder or to taste

Dash of garlic powder

Dash of onion powder

Dash of cayenne pepper

Dash of cinnamon

Dash of turmeric

Stevia to taste 
 

In small saucepan lightly sauté chicken in lemon juice until lightly brown,

add ¼ cup water and spices. Stir well and simmer over low heat until liquid

reduces to form a sauce and chicken is cooked well. Add water as needed to create the consistency you want. Chill then serve.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit) 

 

Lobster Salad 
 

100 grams lobster tail diced

Celery, sliced steamed fennel bulb, or tomatoes (optional)

1 tablespoon lemon juice

1 teaspoon apple cider vinegar

Pinch of chopped green onion

Pinch of tarragon

Salt and black pepper to taste

Stevia to taste 
 

Mix lobster, liquid ingredients and spices together and serve over a salad,

arugala greens, or with another vegetable.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Stir in 1-2 tablespoons mayonnaise or sour cream.

You can also add any kind of fresh fruit like grapes, diced apple, or top with

stevia caramelized pear slices. Add a small amount of chopped walnuts,

almonds, or pine nuts for added crunch. 

 

Spicy Crab Salad 
 

100 grams crab

Celery diced (optional)

1 tablespoon lemon juice

2 teaspoons apple cider vinegar

1 tablespoon Bragg's liquid aminos

1 tablespoon finely minced red onion

Dash of garlic powder

Dash of onion powder

Cayenne pepper to taste

Salt and black pepper to taste

You may substitute 1 teaspoon of Old Bay seasoning for the powdered

ingredients.

Steam the crab and chop into medium chunks. Toss with onions, spices, and liquid ingredients. Marinate for 15 minutes or more and serve over mixed

green salad or add diced celery.

Makes one serving (1 protein, 1 vegetable) 

 

Shrimp Cocktail 
 

100 grams raw shrimp (approximately 10-12 medium shrimp steamed)

Cocktail sauce

3 ounces tomato paste

2 tablespoons lemon juice

1 tablespoon apple cider vinegar

1 teaspoon hot sauce

1/8 teaspoon of horseradish or to taste

Dash of mustard powder

Stevia to taste

Salt and pepper to taste

Water as needed for desired consistency 
 

Mix tomato paste, vinegar, horseradish, lemon juice and spices together and

allow spices to marinate and dipping sauce to chill. Add additional water as

needed to create desired consistency. Steam the shrimp until pink and well

cooked. Chill shrimp for 30 minutes in the refrigerator and serve with

cocktail dipping sauce.

Makes 1 serving (1 protein, 1 vegetable) 

 

Chilled Garlic Refrigerator Pickles 
 

One medium cucumber sliced into rounds

4 cloves of garlic in thin slices

¼- ½ cup apple cider vinegar

3 tablespoons lemon juice

Salt 
 

Mix liquid ingredients together. Salt cucumber slices well. Pack cucumber

slices tightly into a small glass canning jar layering garlic slices in between

layers. Pour apple cider vinegar and lemon juice into container until liquid

covers the slices. Refrigerate overnight. Pickles can be refrigerated for up

to 4 days. Or marinate cucumber slices in salt, vinegar and garlic then use a pickle press or weighted plate to press out excess liquid.

Makes 1-2 servings (1 vegetable) 

 

Orange Cabbage Salad with Chicken 
 

100 grams of chicken

½ head of any kind of cabbage

One orange (3 tablespoons of juice and remaining orange sliced or in

segments)

1 tablespoon apple cider vinegar

2 tablespoons lemon juice

1 tablespoon Bragg's liquid aminos

Pinch of fresh or powdered ginger

Dash of cayenne (optional)

Stevia to taste (optional)

Salt and fresh black pepper to taste 
 

Marinate strips or chunks of chicken in apple cider vinegar, lemon juice and

spices. Cook thoroughly browning slightly. Prepare dressing with 3

tablespoons of orange juice, Bragg's, stevia, black pepper, salt and cayenne.

You may add extra apple cider vinegar if desired. Shred cabbage into

coleslaw consistency and toss lightly with dressing. Allow to marinate for at

least 20 minutes or overnight. Top with chicken and orange slices.

Makes one serving (1 vegetable, 1 protein, 1 fruit)

Phase 3 modifications: Add a drizzle of olive or sesame oil, top with sliced

almonds or sesame seeds. 

 

Cold Asparagus Salad 
 

Asparagus spears

3 tablespoons lemon juice

Fresh chopped mint leaves or parsley

2 tablespoons caper juice

1 tablespoon finely minced red onion

Salt and pepper to taste

Lightly steam the asparagus until tender. Marinate in juices and spices for at least 30 minutes and enjoy.

Makes one serving (1 vegetable)

Phase 3 modifications: Add olive oil or drizzle with melted butter. 

 

Red Cabbage Salad 
 

3 tablespoons Bragg's liquid aminos

3 tablespoons lemon juice

¼ teaspoon onion powder

¼ teaspoon garlic powder

1 clove finely minced garlic

1 tablespoon finely minced onion

Cayenne pepper to taste

Stevia to taste

Salt and black pepper to taste 
 

Combine spices with liquid ingredients. Coat cabbage thoroughly with

dressing and marinate for 1-2 hours or over night to blend flavors.

Makes 1-2 servings (1 vegetable)

Phase 3 modifications: Add olive oil or flax seed oil. Toss with crumbled

bacon or gorgonzola cheese. 

 

Cucumber Orange Salad 
 

1 cucumber sliced

Orange slices (1 orange)

Orange juice from 3 segments

1 tablespoon lemon juice

1 teaspoon apple cider vinegar (try tarragon garlic infusion page 58)

1 teaspoon fresh tarragon minced

1 tablespoon red onion minced

Salt and pepper to taste

Stevia to taste

Chopped fresh mint leaves (optional)

Combine apple cider vinegar, stevia, onion, and spices and mix well. Add

cucumber and orange slices, tarragon, salt, and pepper to taste. Marinate for 30 minutes. Garnish with fresh mint leaves.

Makes one serving (1 vegetable, 1 fruit)

Phase 3 modifications: Drizzle with hazelnut oil, top with toasted pine nuts. 

 

Coleslaw/Apple slaw 
 

½ head cabbage

1 apple diced (optional)

2 tablespoons lemon juice

1 tablespoon apple cider vinegar

¼ teaspoon garlic powder

Dash of mustard powder

Dash of cinnamon (optional)

Salt and pepper to taste

Stevia to taste 
 

Slice cabbage in very thin strips. Toss with lemon juice and spices. Allow

to marinate for 30 minutes or overnight. Add apples and a 1/8 teaspoon of

cinnamon to make an apple slaw.

Makes 1-2 servings (1 vegetable coleslaw) (1 vegetable, 1 fruit apple slaw)

Phase 3 modifications: Add mayonnaise or Greek yogurt for a creamier

texture. 

 

Citrus and Fennel Salad 
 

½ grapefruit cut into medium chunks or 1 orange in segments

Fennel bulb steamed

2 tablespoons lemon juice

Chopped mint or cilantro

Stevia to taste 
 

Slice fennel bulb and cut citrus into chunks. Combine ingredients in a bowl.

Mix well and chill.

Makes 1 serving (1 vegetable, 1 fruit)

Phase 3 modifications: Drizzle with olive oil and top with pine nuts 

 

Spicy Thai Cucumber Salad 
 

1 whole cucumber cut julienne style

2 tablespoons Bragg's liquid aminos

2 tablespoons lemon juice

2 tablespoons vegetable broth (optional)

1 tablespoon chopped green onion

1 clove of garlic crushed and minced

1 basil leaf rolled and sliced

1 teaspoon cilantro leaves chopped

1/8 teaspoon red chili flakes

Salt and pepper to taste

Stevia to taste 
 

Chop up cucumber in julienne strips. Mix liquid ingredients with the garlic,

onion, fresh herbs and chili flakes. Mix in cucumbers and coat thoroughly

with spice mixture. Allow to marinate for 10 minutes or overnight.

Makes 1-2 servings (1 vegetable)

Phase 3 modifications: Add a little sesame oil or chili oil. Add chopped bell

pepper or other vegetables. Top with a tablespoon of crushed peanuts. 

 

Crunchy Sweet Apple Chicken Salad 
 

1 apple diced

3 stalks celery diced

3 tablespoons lemon juice

1/8 teaspoon cinnamon

Dash of nutmeg

Dash of cardamom

Dash of salt

Stevia to taste

Wedge of lemon 
 

Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20

minutes. Serve with a wedge of lemon.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Phase 3 modifications: Add chopped walnuts or raw almonds. Mix in low

sugar Greek yogurt or 1 tablespoon of mayonnaise for a creamier texture. 

 

Curried Celery Salad 
 

Celery stalks diced

2 tablespoons Bragg's liquid aminos

3 tablespoons lemon juice

1 tablespoon apple cider vinegar

1 tablespoon chopped green onions

Curry to taste

Stevia to taste 
 

Add spices to liquid ingredients and mix thoroughly. Coat celery thoroughly

and allow flavors to marinate for 20-30 minutes and serve.

Makes 1 serving (1 vegetable) 

 

Ceviche 
 

100 grams chilled cooked white fish or shrimp

3 tablespoons lemon or lime juice

Diced tomatoes

1 tablespoon chopped onion

1 clove garlic crushed and minced

Fresh chopped cilantro

Dash hot sauce

Salt and pepper to taste 
 

Steam the shrimp or fish. Add lemon, onion, garlic and chopped cilantro.

Stir in diced tomatoes and hot sauce. Chill and marinate the ingredients in

the refrigerator. Traditionally ceviche is not cooked. The citric acids

"cook" the fish. This is an alternative to cooking the shrimp or fish.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Add diced jalapeno, add additional types of seafood. Serve over cream cheese for a vegetable dip.  
 

Cold Fennel Salad 
 

Fennel bulb steamed and diced

2 tablespoons lemon juice

1 teaspoon apple cider vinegar (optional)

1 teaspoon minced red onion

Dash of turmeric

Salt and pepper to taste

Stevia to taste

Chopped fresh mint leaves (optional) 
 

Steam fennel until bulb is tender, Marinate Fennel in vinegar and spices or

any marinade and chill until ready to serve. Serve with appropriate fruit or

lemon juice. Add salt and pepper to taste. Works well with chopped apple

or slices of orange. (Only use the orange if you marinated with orange juice, remember not to mix fruits)

Makes 1 serving (1 serving vegetable) 

 

Cucumber and Strawberry Salad 
 

1 whole cucumber

Sliced strawberries

1 serving strawberry vinaigrette (page 45)

Fresh ground white pepper

Stevia to taste

Directions

Slice strawberries and cucumber. Toss with strawberries, dressing, stevia

and pepper to taste. Allow to marinate for at least 10 minutes.

Makes 1-2 servings (1 vegetable, 1 fruit) 

 

Chinese Chicken Salad 
 

100 grams chicken breast

Cabbage

3 tablespoons Bragg's liquid aminos

1 tablespoon apple cider vinegar

1 tablespoon minced green onion

1 clove of garlic crushed and minced

Fresh grated ginger or a dash of powdered

Pinch of red pepper flakes

Stevia to taste

Salt and pepper to taste 
 

Brown the chicken with lemon juice, 1 tablespoon Bragg's, garlic, and

onion. Slice cabbage into fine strips. Steam lightly until cooked. Drain off

excess liquid. Add chicken, ginger, salt and pepper and chill. Sprinkle with

additional Bragg's.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Drizzle with sesame oil. Add additional vegetables

such as bell pepper and mushrooms. Sprinkle with toasted almonds or

sesame seeds. 

 

Asparagus and Apple Salad 
 

6-8 stalks of asparagus chopped

1 apple diced

4 tablespoons lemon juice and water as needed

¼ teaspoon cinnamon

1 tablespoon finely minced onion

Salt and pepper to taste

Stevia to taste 
 

Marinate asparagus in vinaigrette for 10 minutes or so. Lightly sauté

asparagus in lemon juice until just lightly cooked. Toss with finely chopped

onion, apple, and spices. Add salt, pepper, and stevia to taste. Chill in

refrigerator for 10 minutes and serve as a salad or hot as a side dish.

Makes 1 serving (vegetable, 1 fruit) 

 

Arugula Salad with Chicken and Fruit 
 

100 grams of chicken

2 or more cups of arugala greens

Your choice of apple, orange, strawberry or grapefruit slices

Dressing made from your choice of compatible fruit

1 tablespoon chopped red onion

Salt and pepper to taste 
 

Cook chicken with a little lemon juice and water until slightly browned.

Prepare and wash arugala. Lay chicken slices on top of arugala salad and top with fruit and a dressing made from your fruit of choice.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit) 

 

Horseradish Slaw 
 

Finely chopped cabbage

¼ cup apple cider vinegar

3 tablespoons broth (beef, vegetable, or chicken)

1-2 tablespoon Bragg's liquid aminos

1 tablespoon lemon juice

1 tablespoon minced red onion

¼ teaspoon horseradish or to taste

Pinch of celery seeds

Salt and black pepper to taste 
 

Chop up cabbage finely. Discard any tough parts of the cabbage. In a small

bowl combine the liquid ingredients, horseradish and spices. Toss dressing

mixture with cabbage. Allow to marinate for at least an hour or over night.

Makes 1-2 servings (1 vegetable)

Phase 3 modifications: Add ¼ cup mayonnaise. Omit the lemon juice and

vinegar. 

 

Melba Toast with Strawberry Jam 
 

1 Melba toast

Strawberries

Stevia to taste 
 

Puree fresh strawberries with stevia and serve on top of allowed Melba toast

or sprinkle crushed Melba toast over strawberry puree for a wonderful

crunchy texture. Add a little vanilla powder or cinnamon to the Melba toast for additional flavor.

Makes 1 serving (1 Melba toast, 1 fruit) 

 

Melba Toast Croutons 
 

Cinnamon

1 serving Melba toast

Lemon juice

Pinch of cinnamon

Nutmeg

Powdered stevia

Garlic

Ingredients

1 serving Melba toast

Lemon juice

Pinch of garlic powder

Pinch of onion powder

Paprika

Salt and pepper to taste 
 

Sprinkle the Melba toast with lemon juice and spices and bake for 5 minutes

in a 350 degree oven or dust dry with your choice of spices.

Makes 1 serving (1 Melba toast) 

 

Melba Toast with Spicy Cucumber 
 

1 Melba toast

2-3 slices of cucumber

1 tablespoon apple cider vinegar

Pinch of minced red onion

Pinch of onion and garlic powder to taste

Dash of cayenne

Salt and pepper to taste 
 

Combine spices with apple cider vinegar. Marinate cucumber slices in spice mixture. Top Melba toast with cucumber and sprinkle with onion. Save additional cucumber for an additional snack. Variations: sprinkle the

crumbs on top of a cucumber salad.

Makes 1 serving (1 Melba toast, 1 vegetable) 

 

Chicken Salad  
 

100 grams of chicken

Celery

2 tablespoons Bragg's liquid aminos

1 tablespoon lemon juice

1 teaspoon apple cider vinegar

¼ teaspoon organic poultry seasoning

1 tablespoon minced onion

Salt and pepper to taste 
 

Cook chicken in a little water or chicken broth. Finely chop all ingredients.

Mix with spices and additional liquid ingredients.

Makes 1 serving (1 protein, 1 vegetable)

 




 

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