Ideal Protein Diet - Recipies/Marinades for meats

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02-18-2013, 03:43 PM
Hi Everyone,

I'm new here to 3 Fat Chicks (what a god-send to have found!). I've been on IP for 6 weeks now. I'm doing well sticking to the program, and have found which vegetables/IP products that I like best.

My problem is meat. More than anything else, I crave flavor. I'm bored to tears with plain old chicken breasts, etc.

Can anyone point me in the direction of some IP friendly marinade/recipes/techniques?

Thanks very much! :wave:

02-18-2013, 04:32 PM
There are tons of amazing recipes on this forum -- grab a cup of tea and start to comb through.

I post all of my recipes at (, and I have many that are for chicken and beef. Hope some work for you! I try to post once a week or so.

02-18-2013, 04:54 PM
Barbecue Rub
1/4 c Splenda
1 tbsp seasoning salt
1 tbsp garlic powder
1 tbsp celery salt
1 tbsp onion powder
2 tbsp paprika
1 tbsp chili powder
2 tsp pepper
1 tsp lemon pepper
1 tsp sage
1 tsp dry mustard
1/2 tsp dried thyme
1/2 tsp cayenne pepper

Best Steak Marinade EVER
1/3 cup soy sauce
1/2 cup olive oil
1/3 cup fresh lemon juice
1/4 cup Worcestershire sauce
1 1/2 T garlic powder
3 T dried basil
1 1/2 T dried parsley flakes
1 tsp ground pepper
1 tsp dried minced garlic

Burger seasonings
1 tsp dry parsley flakes
1 tsp dehydrated onion flakes
1/4 tsp each of celery seeds, thyme leaves, ground ginger and soy sauce
Dash of salt and pepper
About 4 tsp (or more to taste) of Walden Farms BBQ sauce or Heintz Low Carb Catsup
Dash of Worcestershire sauce

Cajun Seasoning
2 1/2 tbsp paprika
2 tbsp salt
2 tbsp garlic powder
1 tbsp black pepper
1 tbsp onion powder
1 tbsp cayenne pepper
1 tbsp dried oregano
1 tbsp dried thyme

Jerk Seasoning
1 tbsp onion flakes
2 tsp ground thyme
1 tsp ground allspice
1/4 tsp ground cinnamon
1 tsp black pepper
1 tsp cayenne pepper
1 tbsp onion powder
2 tsp salt
1/4 tsp ground nutmeg
2 tbsp Splenda

Marinade for Chicken (or beef, or pork . . .)
.25 cup olive oil
3/4 cup soy sauce
1/2 cup Worcestershire sauce
1/2 cup red wine vinegar
1/3 cup lemon juice
2 tablespoons dry mustard
1 teaspoon salt
1 tablespoon black pepper
1 1/2 teaspoons finely minced fresh parsley
Combine all ingredients and pour over your meat. Refrigerate for 2 - 8 hours and then grill or bake.
(Pompeiian red wine vinegar is 0/0/0)

Southwestern Style Spice Rub
1 Tablespoon sea salt
1 Tablespoon paprika
1/2 Tablespoon ground black pepper
1/2 Tablespoon onion powder
1/2 Tablespoon garlic powder
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
Mix together the spice rub ingredients and thoroughly rub the entire surface of the meat of your choice.

Garlic-Rosemary Rub
1 tbsp Garlic Powder
1/2 tsp sea salt
1/2 tsp black pepper
1 tsp rosemary

Hope some of these work for you.


02-18-2013, 05:27 PM
Tonight I'm making Chicken Souvlaki for the family.

Marinate 1 -1.5 lb cubed chicken overnight in a mixture of:
2 Tblsp dried Oregano
1/2 cup fresh squeezed lemon juice
1/4 c olive oil
salt and pepper to taste.

Then just skewer it (or lay it out in a single layer on a baking sheet) and either bake or bbq.

02-18-2013, 05:29 PM
Molly these are great!! Thanks for sharing! I also am getting sick of chicken breasts.

02-18-2013, 06:03 PM
My husband HATES chicken lol but I have found a few he loves, this one that I posted on my blog you can make spicy by adding more hot sauce. Posting a new one today that he LOVED too!

02-18-2013, 06:29 PM
Have you tried any of the Walden Farms products?
I think they are pretty nasty on their own, but they make good marinades. I like the WF Caesar mixed with lemon juice to marinade chicken. I also like the Balsamic Vinaigrette on pork chops.
Hope this helps!

02-18-2013, 07:56 PM
Thank you so much everyone! Those are EXACTLY what I needed, and I'm heading to the grocery store now!


02-18-2013, 08:09 PM
Check out the Andover diet center website. It has tons of IP phase 1 friendly recipes for chicken, pork, beef, fish, shellfish, and veggies. There are pictures of each recipe too.

Mother of the Groom
02-18-2013, 08:24 PM
Hi, I'm a newbie and I'm confused. I thought we couldn't have worcestershire sauce due to the sugar in it? I also looked at my soy sauce and it has sugar in it, won't using these kick us out of ketosis? The sheet also says no red wine vinegar.
Totally confused