Lunch and Dinner can be hard to figure out on this diet especially when we aren't used to eating vegetables. You could be getting sick of eating the same veggies every day. Here is a way to try out some new vegetables. Who knows there may be some you haven't tried that may become your new favorite.
* Remember you'll add a protein packet for most lunches if it's not included in the recipe.
Monday:
Lunch:
Tossed Salad:Lettuce with tomatoes, cucumbers, broccoli.
Get it with our Italian or honey mustard dressings or whichever flavor in the Waldenfarms dressings.
Dinner:
ASIAN STIR FRY5 oz. chicken, beef, pork, shrimp, or scallops 1 c bok choy, chopped
½ c broccoli, chopped ½ c mushrooms, sliced
1 tbs. tamari or low sodium soy sauce 1 tbs. water
Splenda or stevia to taste Cayenne pepper to taste
Spray sauté pan with Pam or olive oil spray. Add chicken, beef, pork, shrimp or scallops.
Sauté until cooked through. Add broccoli and bok choy, stir until tender crisp. Add
mushrooms, cook until tender. Add remaining ingredients, heat through, and serve over
shredded romaine lettuce.
Tuesday
Lunch:
Veggie Variation¾-inch slices of zucchini, fennel bulb, Portobello mushrooms
Whole white button mushrooms or 2″ squares of green pepper
1 tablespoon cider vinegar
2 teaspoons of Splenda, Stevia, or Xylitol
1 teaspoon Chef Paul Prudhomme’s Vegetable Magic3
1-½ teaspoons olive or grape seed oil
¼ teaspoon natural sea salt
½ teaspoon Louisiana Hot Sauce4
1 large 1-gallon zipper seal bag
Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands by
massaging the outside of the zipper seal bag. Add your veggies and massage the spice mix into
and all over the slices and let sit in the bag. Fire up the BBQ on medium to medium-high so that
veggies will get good grill marks when they are placed on the grill. Great to add to hot and cold
salads.
Dinner:
PRETEND BUFFALO WINGS & CELERY5 oz. chicken breast, cut into “wing” size pieces 2 stalks celery, cut into sticks
¼ c Walden Farms Spicy Barbeque Sauce 1 head butter head lettuce, cut in half
Walden Farms Blue Cheese Dressing Cooking bag
Rinse chicken, pat dry, and add to cooking bag. Brush liberally with barbeque sauce. Bake
at 350˚ for 20 to 30 minutes until cooked through. Place lettuce on chilled plate, top with
chicken and celery, serve with dressing for dipping sauce.
Wednesday
Lunch:
Creamy & Delicious Spinach Soupfor all stages on the ideal diet protocol
1 bag of baby spinach, cleaned
Sea salt
Garlic powder, to taste
Onion powder, to taste
1 tablespoon of dried dill weed, optional
½ to 1 packet of Ideal Weight-loss Chicken soup
Bring 3 cups of sea salted water to boil then turn off the heat. Immediately immerse the baby
spinach in the water till completely wilted. Quickly drain the water from spinach and rinse under
cold water to preserve the spinach’s bright green color then squeeze all the excess water. Make
your Ideal Weight loss soup as you would usually by adding hot water minus 2 ounces of water. Pour
half or more of the hot soup mixture into a blender and add 1/2 of the cooked spinach. Add the
seasonings. Blend well till smooth and creamy. Transfer the remaining spinach to a large soup
bowl and cover with the warm spinach cream. Enjoy!
Dinner:
ANGIE’S MEATLOAF
5 oz. 97% lean ground beef 1 c mushrooms, sliced
½ c green onion, sliced ½ cup spinach, rough chopped
1 egg white Walden Farms Barbeque sauce
Sea salt & fresh ground pepper to taste
Spray pan with Pam or olive oil spray. Sauté mushrooms and green onion until tender.
Remove from heat and add spinach. In a bowl, combine ground beef, egg white, veggies,
salt and pepper to taste. Form into small meatloaf, brush with barbeque sauce. Bake at
350˚ for 30 minutes. Brush with additional barbeque sauce while baking if desired.
5 oz. 97% lean ground beef 1 c mushrooms, sliced
½ c green onion, sliced ½ cup spinach, rough chopped
1 egg white Walden Farms Barbeque sauce
Sea salt & fresh ground pepper to taste
Spray pan with Pam or olive oil spray. Sauté mushrooms and green onion until tender.
Remove from heat and add spinach. In a bowl, combine ground beef, egg white, veggies,
salt and pepper to taste. Form into small meatloaf, brush with barbeque sauce. Bake at
350˚ for 30 minutes. Brush with additional barbeque sauce while baking if desired.
Thursday
Lunch:
Ideal Mashed ‘Potatoes’:
for all stages of the ideal diet protocol
1 head of fresh cauliflower
Onion powder
Garlic powder
Delicious Recipes - Vegetables 4
Sea salt, to taste
1/2 to 1 packet of Ideal Weight loss Chicken soup
Boil the cauliflower until it is very, very soft. Drain the water. Add the seasonings and soup mix. Mash well and serve steaming hot.
Yield: 2-3 servings depending on size of cauliflower
for all stages of the ideal diet protocol
1 head of fresh cauliflower
Onion powder
Garlic powder
Delicious Recipes - Vegetables 4
Sea salt, to taste
1/2 to 1 packet of Ideal Weight loss Chicken soup
Boil the cauliflower until it is very, very soft. Drain the water. Add the seasonings and soup mix. Mash well and serve steaming hot.
Yield: 2-3 servings depending on size of cauliflower
Dinner:
GRILLED HAMBURGER WITH LETTUCE “BUN”
5 oz. 97% lean ground beef 2 whole leaves iceberg lettuce
Dill pickle slices 1 tbs. chopped onion
Mustard to taste Sea salt & fresh ground pepper to taste
Mix ground beef, onion, salt, and pepper, form into patty. Grill or broil until center is no
longer pink. Place on lettuce leaf, top with mustard and pickles, top with other lettuce leaf.
5 oz. 97% lean ground beef 2 whole leaves iceberg lettuce
Dill pickle slices 1 tbs. chopped onion
Mustard to taste Sea salt & fresh ground pepper to taste
Mix ground beef, onion, salt, and pepper, form into patty. Grill or broil until center is no
longer pink. Place on lettuce leaf, top with mustard and pickles, top with other lettuce leaf.
Add veggies or a salad
Friday
Lunch:
Rosemary-Roasted Vegetable Medley2 large medium-ripe tomatoes, each cut into 8 wedges
3 Vegetable Magic is a Cajun seasoning created by famous Cajun chef Paul Prudhomme. It’s used for steamed, stirfried, microwaved, sautéed, fresh, frozen, or canned vegetables as well as potato and casserole dishes.
4 Louisiana Hot Sauce is a hot sauce instrumental in Cajun cooking.
1 medium zucchini, cut into ¼ inch thick rounds
1 cup sliced mushrooms
1 medium red onion, cut in half and thinly sliced
¼ cup extra virgin olive oil
Sea Salt & Freshly ground black pepper to taste
2 tablespoons chopped fresh rosemary
Preheat the oven to 400°F. Toss all ingredients together. Spread vegetables on a roasting pan
and cook 20 minutes or until the onions are tender when pierced with a fork.
Yield: 2 servings
Dinner:
HALIBUT WITH PICANTE SAUCE
5 oz. halibut steak (or any firm white fish) ½ cucumber, seeded & finely chopped
1 small radish, finely chopped 1 tomato, seeded & finely chopped
½ grilled yellow pepper, finely chopped 1 tbs. finely chopped red onion (optional)
1 tbs. fresh lemon juice 2 dashes hot sauce
Combine cucumber, radish, tomato, yellow pepper, onion, lemon juice, hot sauce, and
salt. Place fish on baking sheet sprayed with Pam or olive oil spray. Top with remaining
ingredients and roast at 375˚, about 10 minutes.
5 oz. halibut steak (or any firm white fish) ½ cucumber, seeded & finely chopped
1 small radish, finely chopped 1 tomato, seeded & finely chopped
½ grilled yellow pepper, finely chopped 1 tbs. finely chopped red onion (optional)
1 tbs. fresh lemon juice 2 dashes hot sauce
Combine cucumber, radish, tomato, yellow pepper, onion, lemon juice, hot sauce, and
salt. Place fish on baking sheet sprayed with Pam or olive oil spray. Top with remaining
ingredients and roast at 375˚, about 10 minutes.
Saturday
Lunch:
Turnip Chips2 cups of thinly sliced turnips
Olive oil or spray
Sea salt and spices, to taste
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 with foil. Bake for approximately 15 minutes at 400 or until crisp.
You may also try some sort of spicy rub like smoked paprika or something spicy. Get creative
with your spices! Turnips are listed as one of the “select vegetables” on the Ideal Protein list.
Yield: 1 serving
Dinner:
CHICKEN KEBABS
(Makes 6 servings)
2 lbs. chicken breasts, cut into 1½” cubes 2 large onions, peeled & cut into 8 wedges
2 large green bell peppers, cut into 8 wedges 12 mushrooms, stems removed
2 large tomatoes, cut into 8 wedges ½ c extra virgin olive oil
2 tbs. fresh lemon juice 1 tbs. minced garlic
1/8 tsp. sea salt 1/8 tsp. fresh ground black pepper
1/8 tsp. dried oregano 1/8 tsp. dried rosemary leaves
1 bay leaf
In large, resealable plastic bag, combine olive oil, lemon juice, garlic, salt, pepper, oregano,
rosemary, and bay leaf. Add chicken, toss until coated, refrigerate overnight. Position oven
rack at top setting and preheat oven to broil. Remove chicken from marinade and thread
onto skewers; reserve marinade. Thread onion and tomatoes last so they don’t really
cook but warm; thread green peppers and mushrooms onto separate skewers. Brush
vegetables with reserved marinade. Broil skewers on broiler pan, turning frequently. Cook
chicken for 15 minutes, green pepper for 7, and mushrooms for 3. Remove from oven,
allow to cool. Remove skewers from ingredients, set aside, then reassemble, alternating
chicken, onions, green peppers, mushrooms, and tomatoes. Place onto broiler pan, brush
with marinade, and broil 5 to 7 minutes to finish cooking, turning frequently.
(Makes 6 servings)
2 lbs. chicken breasts, cut into 1½” cubes 2 large onions, peeled & cut into 8 wedges
2 large green bell peppers, cut into 8 wedges 12 mushrooms, stems removed
2 large tomatoes, cut into 8 wedges ½ c extra virgin olive oil
2 tbs. fresh lemon juice 1 tbs. minced garlic
1/8 tsp. sea salt 1/8 tsp. fresh ground black pepper
1/8 tsp. dried oregano 1/8 tsp. dried rosemary leaves
1 bay leaf
In large, resealable plastic bag, combine olive oil, lemon juice, garlic, salt, pepper, oregano,
rosemary, and bay leaf. Add chicken, toss until coated, refrigerate overnight. Position oven
rack at top setting and preheat oven to broil. Remove chicken from marinade and thread
onto skewers; reserve marinade. Thread onion and tomatoes last so they don’t really
cook but warm; thread green peppers and mushrooms onto separate skewers. Brush
vegetables with reserved marinade. Broil skewers on broiler pan, turning frequently. Cook
chicken for 15 minutes, green pepper for 7, and mushrooms for 3. Remove from oven,
allow to cool. Remove skewers from ingredients, set aside, then reassemble, alternating
chicken, onions, green peppers, mushrooms, and tomatoes. Place onto broiler pan, brush
with marinade, and broil 5 to 7 minutes to finish cooking, turning frequently.
Sunday
Lunch:
BAKED VEGETABLES2 c chopped vegetables (asparagus, broccoli, cauliflower, or turnips – all the same or mixed)
2 tsp. extra virgin olive oil ½ tsp. dried or 1 tbs. fresh herbs (rosemary, basil, etc.)
¼ tsp. spices (garlic, lemon pepper, etc.) Sea salt & fresh ground pepper to taste
Layer two sheets of aluminum foil. Place chopped veggies on sheet; pour olive oil, herbs, and
spices over them. Tightly wrap foil around veggies. Bake at 350˚ for 45 minutes.
Dinner:
LEMON-GARLIC PORK TENDERLOIN(Makes 4 servings)
2 (¾ lb.) pork tenderloins ¼ c extra virgin olive oil
1 tbs. fresh lemon juice 1 tbs. grated lemon peel
6 cloves garlic, minced 1 tbs. dried oregano
½ tsp. sea salt ½ tsp. fresh ground pepper
In large, resealable plastic bag, combine olive oil, lemon juice, lemon peel, garlic, oregano,
salt and pepper. Add pork, toss until coated, refrigerate for 8 hours or overnight. Drain
and remove pork, discard marinade. Grill covered over medium coals for about 13 to 14
minutes on each side or until juices run clear and meat thermometer reads 160˚ F. Let
stand for 5 minutes before slicing.
2 (¾ lb.) pork tenderloins ¼ c extra virgin olive oil
1 tbs. fresh lemon juice 1 tbs. grated lemon peel
6 cloves garlic, minced 1 tbs. dried oregano
½ tsp. sea salt ½ tsp. fresh ground pepper
In large, resealable plastic bag, combine olive oil, lemon juice, lemon peel, garlic, oregano,
salt and pepper. Add pork, toss until coated, refrigerate for 8 hours or overnight. Drain
and remove pork, discard marinade. Grill covered over medium coals for about 13 to 14
minutes on each side or until juices run clear and meat thermometer reads 160˚ F. Let
stand for 5 minutes before slicing.
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