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  1. Delicious P2-approved bbq chicken dinner!

    just had an absolutely delicious dinner! After I ate it I suddenly was excited for the next 31 days of VLCD!

    BBQ chicken and fresh tomato

    mixed 2/3 can tomato paste with a few T apple cider vinegar. Added 1 packet stevia powder (equivalent to 2 tsp sugar), 1 tsp chili powder, 1 T crushed red pepper and 1/2 tsp garlic powder, and sprinkled with celtic sea salt.

    Put about 1.25 lbs chicken breast tenderloins in a pan. Sprinkled with sea salt, squeezed ...
    Tags: recipe
  2. P2 Recipe: Swiss Chard Roll-ups/Wraps

    You could fill these with any phase two appropriate protein. Your roll-up or wrap will form more nicely if you make sure your mixture is finely chopped or shredded.

    4 to 7 Swiss Chard leaves with stems on, washed, look for leaves that have not holes.
    Wide Diameter pot with an inch or two of boiling water.
    Salt and Peper or other herb combination to taste.
    Your preferred protein filling (marinated & cooked chicken, steak, fish, egg)
    Tags: chard, recipe, wraps
  3. Day 2 VLCD Down 1.8 pounds

    Yesterday was my first day on the VLCD and I am pleased with the 1.8 loss. I know I didn't drink enough water, so that is my goal today. Both meals were out...so that was a challenge, but I think I did very well with choices etc.

    The plan I am on with my doctor includes some "free" veggies (lettuce, cucumber, celery, green onion, cabbage, pepper). So with a chilly day here, I created a soup to have for lunch today. I thought I would share. If you aren't on the same ...
    Tags: recipe, shrimp, soup
  4. Curried Tuna and Apple salad (P2)


    3.5 oz canned tuna packed in water, drained
    1/4 cup chopped, unpeeled apple
    1 tbsp milk
    1/4 tsp curry powder (check ingredients)
    1/2 tsp Dijon mustard (check ingredients)

    1/2 cup shredded lettuce leaves (optional)


    1 In a small mixing bowl, combine all ingredients but lettuce.
    2 Add lettuce to a bowl and spoon in tuna salad.

    Adapted from this recipe.
  5. Sugar-Free Ketchup (P2)

    I'm so excited and feel so silly for being so excited by this - but I just made a batch of ketchup and it is SO good!

    I found it here:


    And I used ACV and excluded the cayenne. I was a little concerned about the flavor the cinnamon would give it, but it makes it more complex. I really like it. I had only found one ketchup that worked for P3 b/c it was sweetened w/xylitol, but it was SO runny and not ...
  6. Ranch Chicken Recipe (P2)

    100 g chicken breast - cooked
    1 tsp taco seasoning (1 T chili powder, 1 t cumin, 2 t onion powder, 1 t sea salt (or less))
    1 tbsp milk
    1 tsp ranch dressing mix (2 Tbsp dried parsley, 1 tsp dried dill, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp dried basil, 1/2 tsp pepper)

    Add chicken to skillet and heat for a few minutes on medium-low. Cover chicken with taco seasoning and stir to coat. Cook for another 3-4 minutes.

    Combine milk and dressing ...
  7. Green Onion Soup Recipe Chicken/Shrimp optional

    Green Onion Soup - HCG

    1/4 c green onions, sliced
    2 c vegetable broth or chicken
    1 t parsley
    1 t stevia
    1/2 t paprika
    1/2 t salt
    1/2 t dill
    1/2 t thyme
    1/8 t cayenne or red pepper flakes
    1/8 t celery seed
    add pre-cooked chicken or shrimp for a protein boost

    1. Briefly steam the green onions until tender.
    2. Preheat saucepan over MED heat.
    3. Chop steamed green onions.
    4. ...
  8. pics of chocoloate souffle





    So The out come was, Very filling! This recipe made 4 in a regular muffin pan, could have made more if I had made them smaller! The taste was off, needs something. Not sweet enough, very bitter. But strangely satistying. Ok tomorrow, I plan on making this again with these changes, 1. Add Vanilla Extract. 2. Add more stevia ...
  9. Recipe for Crustless Quiche 'Muffins"

    Quiche 'Muffins' (modified from South Beach recipe - omitted cheese)

    3/4 c egg whites (4)
    1 c fresh spinach, steamed 2 min in microwave, chopped fine
    1 Tbl bell pepper, chopped fine
    1 Tbl onion, chopped fine
    dash Tabasco
    s&p to taste

    Mix well in bowl to combine. Spray muffin tins or use non-stick. Divide batter into 6 regular size muffin molds. Bake at 350• for 20 minutes. Allow to cool, ...
    Tags: recipe
  10. Zucchini Chips

    1 cup of sliced zucchini (1/8 inch thick)
    1/2 tsp. onion powder
    1/2 tsp. garlic powder
    sprinkle of salt

    Put all in bag and shake ingredients to make sure the zucchini is evenly coated. Then lay on baking sheet with wax paper. 475 degrees for 10 minutes.

    I know some don't eat zucchini on phase 2 but I do on occasion, and this is a yummy salty treat.
    Tags: recipe
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