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-   -   Ideal Protein Diet Recipes #4 (https://www.3fatchicks.com/forum/ideal-protein-diet/273856-ideal-protein-diet-recipes-4-a.html)

oneuh2 06-03-2015 03:25 PM

Prep Time: 3 minutes Cook Time: 20 minutes Serving Size: 6oz. Yield: 2 servings

1 Butterscotch IP Pudding packet
12 oz. water
< 1 pinch Real Salt
Ό-1/2 tsp. Pumpkin Pie Spice
1 Vanilla IP Pudding packet
1 egg white, beaten
Nutmeg or Cinnamon (for garnish)
Walden Farms Caramel Sauce


Preheat oven to 350 degrees and spray ramekins (oven proof custard cups) with olive or grapeseed oil and set aside. Prepare both puddings with 12 oz. water. Add beaten egg whites, salt & pumpkin pie spice to pudding mixture and mix thoroughly. Place batter equally in each ramekin and place ramekin into a casserole dish with ½ in. of water in the dish. Cover entire dish LOOSELY with foil and bake for 20 minutes.

Each serving equals 1 non-restricted IP protein
from Dr. Zumbado's IP website

oneuh2 06-03-2015 03:45 PM

All Day Chicken Soup P1 Friendly
All Day Chicken Soup

This recipe extends one package of chicken soup into three servings which can be heated and eaten easily and at any time of day and counts as only one packet serving.

All of the extra ingredients are “freebies” which can be eaten in these quantities without any negative impact, even in Phase one. It is a good idea to have prepared in the fridge for when you need a quick pick me up, or while you are cooking in the late afternoon and might be tempted to nibble. Take a jar to the office and snack on it during the week. Pre-armed is prepared!

One envelope IP Chicken Soup mix
One scallion sliced
3 Tbs chopped celery
3 Tbs chopped onion
2 chopped mushrooms
2 chicken bouillon cubes
3 cups water

In a one quart jar, shake chicken soup mix with one cup water.
In a small saucepan combine celery, onion, mushrooms, bouillon cubes and two cups water, bring just to boil and remove from stove.
Cool to room temperature, add scallion
Add mixture to quart jar containing chicken soup and shake
Refrigerate and heat in one cup portions.

Great Dane 06-07-2015 09:58 PM

Rhubarb Jello
1 packet IP raspberry or cherry jello
2 Cups rhubarb, chopped into 1/2" chunks and microwaved for about 1 min 45 seconds (mine still had a little crunch to them). Let cool a bit.

Prepare the IP jello per instructions and pour into a 3 cup glass bowl. Add rhubarb. I let it set up in the fridge all afternoon (5.5 hours). It seemed to take a little longer to set. I did not add any sweetener, I think the IP mix does the job but I do like my rhubarb tart anyway!

Great Dane 06-10-2015 12:20 AM

Did you know that the IP Pina Colada tastes even better - yes exotic even - if you drink it out of a martini glass full of crushed ice. Just keep pouring from your shaker. IP or martini!!!

lisa32989 06-10-2015 01:51 PM


Originally Posted by Great Dane (Post 5171714)
Rhubarb Jello
1 packet IP raspberry or cherry jello
2 Cups rhubarb, chopped into 1/2" chunks and microwaved for about 1 min 45 seconds (mine still had a little crunch to them). Let cool a bit.

Prepare the IP jello per instructions and pour into a 3 cup glass bowl. Add rhubarb. I let it set up in the fridge all afternoon (5.5 hours). It seemed to take a little longer to set. I did not add any sweetener, I think the IP mix does the job but I do like my rhubarb tart anyway!

If you use plain gelatin instead of a packet, your "jello" can be counted as a veggie :)
I sweeten that with a red Mio or stevia.

Great Dane 06-10-2015 02:17 PM


Originally Posted by lisa32989 (Post 5172721)
If you use plain gelatin instead of a packet, your "jello" can be counted as a veggie :)

But the rhubarb was my veggie in my IP plus Veggie meal.

lisa32989 06-10-2015 02:20 PM

Oh, for sure. But sometimes I plan for the rhubarb jello to be an "in between" and don't want it to be made with an IP packet.

lisa32989 06-10-2015 02:22 PM

My new fav summer lunch:
Make the cucumber sorbet from the Fun With Veggie Purees thread (link in first post of weekday chat).
Add syntrax nectar fruit punch protein powder when mixing in blender.

With ice cubes in my Vitamix, no need to put in freezer.

MntRose 06-11-2015 12:59 AM


Originally Posted by lisa32989 (Post 5172742)
My new fav summer lunch:
Make the cucumber sorbet from the Fun With Veggie Purees thread (link in first post of weekday chat).
Add syntrax nectar fruit punch protein powder when mixing in blender.

With ice cubes in my Vitamix, no need to put in freezer.

Lisa when you make this do you use the gelatin and omit the egg whites when making this? It sounds very interesting and going to try it.

frawniemae 06-11-2015 10:05 AM

Chayote "apple pie"
2 cups chayote, sliced and allowed to drain
1 to 2 T water
4 T Walden Farms apple butter spread
1 tsp Stevia
2 tsp cinnamon, divided
2 IP maple oatmeal packets
2 tsp baking powder
1/3 cup eggwhites
½ tsp vanilla
2 tsp coconut oil
1 tsp EVOO (or use total of 3 tsp and leave out coconut oil)

Combine chayote, WF apple butter spread, 1 tsp cinnamon, stevia and 1 T of water and cook over low heat about 5 minutes, stirring occasionally (add more if needed for “syrup”iness). Pour into one small baking dish, 2 mini loaf pans or 2 ramikins (spritz whichever you use with EVOO before using). Combine baking powder, 1 tsp cinnamon and oatmeal in small bowl then stir in liquids. Mix well. Spoon and spread “batter” over the chayote mixture. Sprinkle with additional cinnamon if you like. Bake at 350 degrees 12-15 minutes, until browned. Serve hot or cold. Makes 2 servings unrestricted IP + 1 cup veggie (If using 4 ramikins, it will be four ½ IP and ½ c veggie servings. I topped mine with 1/2 packet of vanilla pudding, prepared.

lisa32989 06-11-2015 12:11 PM


Originally Posted by MntRose (Post 5172953)
Lisa when you make this do you use the gelatin and omit the egg whites when making this? It sounds very interesting and going to try it.

I keep it simple:
1 small-medium cuke
1 scoop fruity protein powder (I'm using a combo of Syntrax nectar flavors)
water & ice
Blend in vitamix & eat immediately.
The vitamix makes pretty good soft-serve ice cream or sorbet.

frawniemae 06-24-2015 10:53 AM

Tomato Basil "Buns"
I apologize that I do not know the origins of this recipe. I cobbled it together from a few I'd seen on pinterest and elsewhere.
Yields 12 mini buns using a muffin top pan: 6 buns = one IP serving
1 IP tomato basil soup mix
1 IP crispy cereal, slightly crushed
2 tsp baking powder
1/2 tsp basil
1/2 tsp garlic powder (more or less to taste)
1/4 tsp onion powder
1/4 tsp Kernel's cheesy jalapeno popcorn seasoning (optional)
1/3 cup liquid eggwhites
1/4 cup skim milk (this counts as your daily allotted milk)
2 tsp EVOO

Preheat oven to 350. Lightly mist your pan with non stick spray. In small bowl, combine dry ingredients. Gently stir in wet ingredients, making sure all is well blended. Evenly spoon mixture into muffin top pan. Bake 15-18 minutes, until just beginning to brown slightly on edges.

IdealProteinNewbie 06-24-2015 09:08 PM

Jalapeno Lime Cucumber Salad

2 cucumbers
1 medium jalapeno, seeded and finely diced
1 large garlic clove, finely minced
juice of one medium lime
1/2 teaspoon of sea salt
5-6 grinds of fresh pepper
olive oil

combine everything together and let sit for at least an hour

frawniemae 06-30-2015 02:42 PM

Grilled Mahi Mahi with coconut lime cauli-rice and mango salsa
Recipes by Janeva Eickhoff

1 - 8oz. Mahi Mahi filet
Cajun or Creole seasoning
1 – 2 tsp. olive oil

Pat Mahi filets dry with a paper towel. Sprinkle seasoning on both sides. Add 1 – 2 tsp. olive oil to a grill fry pan. Heat on medium/medium high. When oil is hot, add Mahi filets; cook 3 minutes both sides or until fish flakes easily with a fork.

Servings: 1 – 8 oz. lean protein

TIPS: You may substitute the Cajun or Creole spices with seasonings of your choice. As an alternative option to the regular olive oil, I use butter flavored olive oil for this dish. I also use an olive oil Misto to spray the olive oil in the pan to ensure the olive oil covers the pan; spray the tops of the filets before turning.


14 oz. cauliflower, riced
2 ½ T. chopped green onion
½ Lime, juiced
Ό C. chicken broth
Ό tsp. coconut extract (sugar free)
Salt & pepper, to taste
Olive oil or coconut cooking spray

In a small bowl, mix together the chicken broth and coconut extract; set aside. Heat a large skillet on medium/medium high heat sprayed generously with olive oil or coconut cooking spray. Add riced cauliflower and green onion; stir fry approximately 20 minutes. Add the chicken broth mixture and lime juice, salt and pepper. Stir fry until heated through.

Servings: 4 C. veggies

1/3 C. diced yellow bell peppers
1/3 C. diced tomatoes
Ό C. diced red onion
1 T. chopped cilantro
1 T. peach mango pre-made drink
Salt, to taste

Combine all ingredients in a small bowl; mix well. Refrigerate until use.

Servings = 1 C. veggies (the peach mango drink is a trace amount and I do not include it except as one of the 5 extras for the day)

LizziBea 07-13-2015 10:23 PM

Moo-Shu Style Veggies
I LOVE this dish! I came up with it when I was not on IP at all. With some minor modifications from my original (just getting rid of the sesame oil and adding more different veggies) it is totally OP! Hope y'all enjoy!

Ingredients (makes 2-3 servings):
1-2 tbsp grape seed oil
ideal salt to taste
3-4 cups shredded cabbage
1 cup sliced mushrooms
1 cup diced celery
1 cup mung beans
Black pepper to taste
3 eggs or egg whites
low soduim soy sauce to taste
fish sauce to taste (optional)

-in a Large saucepan or wok, heat oil and ideal salt over medium-high heat
-add in all veggies, add black pepper to taste, stir constantly until the cabbage boils down and the mushrooms look cooked (I like mine quite well done, this can take up to 15 minutes)
- when the veggies look almost done, move them over to one side of your pan (you're clearing a space for egg cooking) Here, pour on a bit of soy sauce to your veggies, trying to avoid the space you just cleared. You may need to spray a bit of Pam in the cleared area if the pan looks dry
- pour in eggs or egg whites. If using whole eggs, puncture the yolks quickly with a spatula and mix them up a bit. The eggs cook very quickly. As they start to firm up, you can start to break the eggs up a bit and mix them with the veggies to get the stir-fry eggy texture
-place desired serving in a bowl. Add fish sauce to taste (I like a LOT!), or add more soy sauce if you don't like the fishy taste.

The leftovers can keep for up to two days in a tupperware in the fridge. To re-heat, just toss it back in a pan! If I am having this for dinner, I add chicken or shrimp on top. It is good with just the veggies for lunch as well (each serving has ~1 egg white, so I just subtract an ounce of meat from dinner if I eat it for lunch)

LizziBea 07-14-2015 06:12 PM

Broccoli-Leek Soup
Broccoli-Leek soup from Williams Sonoma
(Original recipe: http://www.williams-sonoma.com/recip...leek-soup.html)

Slightly modified IP version:
1 Tbs. olive oil
1 lb. leeks, including the green part (I use the frozen, pre-washed and cut bag from Trader Joes)
1 lb. broccoli, trimmed, florets and stalks
cut into 1-inch pieces (again, I use a frozen bag)
4 cups chicken stock
IP Salt and freshly ground pepper, to taste
1 TBSP plain, fat-free yogurt (optional, my clinic allows me to use this instead of the 1oz of skim milk we are allowed that I never use)
2 Tbs. finely chopped fresh chives

in a large saucepan over medium heat, warm the olive oil. Add the leeks and sautι until softened, 3 to 5 minutes. Add the broccoli and sautι, stirring frequently, until slightly softened, about 2 minutes more.

Add the stock and bring to a simmer. Cover partially and cook until the vegetables are tender when pierced with a sharp knife, 15 to 20 minutes. Remove from the heat.

In a blender or food processor, puree the soup in batches until smooth and return the soup to the pan. Alternatively, process with a stick blender in the pan until smooth. Reheat the soup gently over medium heat. Season with salt and white pepper. Ladle the soup into warmed bowls and garnish with the yogurt and chives. Serve immediately.

frawniemae 07-17-2015 01:15 AM

Red Velvet Donuts and Cream Cheese Icing
Recipes by Janeva Eickhoff


1 IP milk chocolate pudding mix (I used dark chocolate pudding mix)
1 IP chocolate chip pancake mix (or regular pancake mix)
1 tsp. baking powder
1 tsp. Splenda (I used stevia)
1/3 C. liquid egg whites
1 tsp. extra light olive oil
3 T. + 1 tsp. water
1 tsp. red velvet emulsion (**see below for details)

Directions:Preheat oven to 350.
In a medium bowl, place the pudding mix, pancake mix, baking powder and Splenda. Mix dry ingredients well by stirring with a whisk to distribute baking powder throughout the mix.
Add liquid egg whites, extra light olive oil, water and red velvet emulsion. Stir with a spatula to mix.
Spray a regular size OR mini doughnut pan with cooking spray, spoon batter into pan making 6 OR 12 donuts.
Bake 8 minutes or until toothpick inserted comes out clean.

**The sugar free emulsions and extracts at www.olivenation.com are all IP friendly.

Servings: Regular donut pan makes 6 doughnuts = 2 IP unrestricted servings; 3 donuts = 1 IP unrestricted. Mini donut pan makes 12 donuts, with 6 donuts = 1 IP unrestricted


1 T. Walden Farms marshmallow dip
1 tsp. *cream cheese emulsion, sugar free
½ tsp. Walden Farms pancake syrup

Directions: In a small bowl, whisk all ingredients together until smooth. Refrigerate until use.

This recipe glazes 3 regular sized donuts. Double to glaze 12 minis.

Ro22 07-20-2015 11:28 PM

Loaves of Bread
frawniemae - thanks for info on emulsions and the olive nation link. I ordered a number of them and anxiously awaiting their arrival.

I made 2 loaves of bread on Sunday - one vanilla cinnamon for French toast and one plain for sandwiches/toast.

Same base recipe using Quest Protein Powders:

- I used 10 scoops of protein powder, 3/4 of scoop rather than full scoops
- 10 servings of egg whites = 15 oz (1 serving per scoop)
- 5 tsp baking powder (1/2 tsp per scoop)
- 3 tsp xanthan gum (based upon instructions on xanthan gum package)
- 10 oz water (1 oz per scoop)

For Vanilla Cinnamon, I used Quest Vanilla Milkshake powder. In addition to above ingredients, I add 2 tsp vanilla extract, imitation butter extract and cinnamon.

For regular bread, I used Quest Multi-Purpose Powder. In addition to base recipe above, I added salt to batter.

Mix ingredients (if making both recipes, in separate bowls obviously) and pour in a regular-size loaf pan that has been sprayed with Baker's Joy non-stick spray (or lined with parchment paper) and bake at 60 minutes at 375 (until you stick a butter knife in middle and it comes out clean).

Let cool.
Once cooled, I cut each loaf in 10 slices each and stored in sandwich bag for each slice in refrigerator to avoid it becoming moldy.
For Vanilla Cinnamon bread, I placed one slice in egg white on both sides and fried in pan with non-stick spray for French toast. Topped with cinnamon and WF syrup. I also have the slice as a snack - I just heat in microwave for 30 seconds.

For regular bread, I have used for dinner by having chicken and turkey sandwiches. I treat one slice as 4 oz of meat so I have one slice with 4 oz chicken or turkey for my dinner protein allotment.
I have also used one slice as toast with 2 eggs for dinner for my dinner protein allotment. I love poached eggs and was missing bread to sop up the yolk - this serves the purpose nicely.

frawniemae 07-30-2015 11:52 AM

Green chili Pork
brought over from what r u eating thread
Credit to Great Dane:

Green Chili Pork
Servings 2
• 1 lb pork tenderloin, cut into 1/2-inch cubes and browned on all sides
• 1/2 cups chicken broth (fat free low sodium – or make your own)
• 2 garlic cloves, minced fine
• 1/2 (10 ounce) can diced tomatoes (look for lowest carb, no sugar added)
• 1 8oz can chopped green chilis (look for lowest carb, no sugar added)
• 1 teaspoons dried oregano
• 1 teaspoon ground cumin (more or less to taste) or cayenne
• 1⁄4 teaspoon salt
• 1⁄4 cup chopped fresh cilantro (more or less to taste)
• 4 chopped green onions
• 2 tablespoons fresh squeezed lime juice
1. Combine tomatoes, chiles, oregano, cumin, salt, broth and garlic in large saucepan over med-high heat. Cook until liquid cooks down by half, stirring occasionally.
2. Reduce heat to med-low, add pork, cover, and simmer until pork is fork-tender.
3. Stir in cilantro, green onions and lime juice just before serving. Serve with 1 1/4C lower carb veg.

marigolds 08-03-2015 07:45 PM

I hope you don't mind my posting here, but I just gotta say...I am on Weight Watchers but I ALWAYS come here for the amazing recipes. They are creative and truly low calorie, unlike the often high calorie drek I see posted on the Weight Watchers forum (I belong to the official site), where you cut a tiny sliver of something high calorie and pretend you are happy and then call it a day! Thank you so much for the amazing recipes everyone.

Ro22 10-25-2015 01:47 PM

Updated Recipe Booklet
I have been getting sloppy lately with posting in other threads various recipes. I finally got around to putting them into the recipe booklet that I previously posted thanks from nudging from frawniemae:D

Here it is...
There is one basic recipe that I use for Quest Protein powder for muffins, bread, French toast, pancakes, cookies, puddings. If you are looking for that, you're best bet is to search in the document for Quest and it will take you to each of those recipes.

Ro22 11-14-2015 06:44 PM

Very Greek Chicken in Slow Cooker
From TotalWellCoach.com And SugarFreeMom.com
extra virgin olive oil
1/3 cup fresh-squeezed lemon juice
1 tsp. fresh lemon zest or 1/4 tsp. dried lemon zest (or use a little more lemon juice if you don’t have lemon zest)
1 tsp. Greek seasoning
1 tsp. poultry seasoning
1 tsp. dried oregano
black pepper to taste

Trim all visible fat and membranes from chicken breasts, I like to make small crosswise slits about 1/2 inch apart down the length of each chicken breast to help the marinade penetrate the meat. Put chicken in single layer in Ziploc bag.

Combine marinade ingredients and pour over chicken. Marinate in refrigerator 6-8 hours or all day if desired. (If you don’t have that long to marinate I recommend increasing the lemon juice a little.)

Place chicken breasts on bottom of crockpot and pour marinade over the top.

Cook in a slow cooker for 2.5-3 hours on low (check at 2.5 hours).

blueskiesahead 01-26-2016 12:18 PM

I found this recipe while watching a cooking show on TV
and it sounded pretty good. Interesting use of celery root as a binder in place of breadcrumbs.
Check the quantities for veg and protein, you may have to adjust slightly.
Next time, I think I will brown the meatballs in the oven before putting them in the sauce, I think they would hold together a bit better.

• 1 1/2 pounds celery root (peeled and cut into 1-inch cubes)
• 1 tablespoon olive oil
• 1 1/2 pounds ground turkey
• 1/4 cup fresh marjoram (or oregano, roughly chopped)
• 1 bunch parsley (roughly chopped, plus more for garnish)
• 2 cloves garlic (finely grated)
• 2-3 egg whites
• Tomato Sauce ( Use your favorite compliant recipe: I used Janeva's spaghizza sauce)
• red chili flakes (to taste)
• salt and pepper to taste

• Preheat oven to 400ΊF.
• In a large bowl, add celery root, 1 tablespoon of olive oil and season with salt and pepper. Toss to evenly coat. Transfer to a baking sheet. Roast until tender, about 20 minutes. Remove and set aside to cool slightly.
• In a food processor, add the celery root, pulse to finely chop and transfer to a large bowl. Add ground turkey, marjoram, parsley, garlic and egg whites. Season with salt and pepper. Mix to combine.
• Form turkey mixture into golf ball-sized balls. Transfer to a plate. Refrigerate for 30 minutes.
• To a medium-sized pot add tomato sauce and place over medium heat. Bring to a boil simmer, stirring occasionally. Add the meatballs, bring to a simmer and cook for 15 minutes, until cooked through.
• Serve meatballs with sauce. Garnish with more parsley.

ntxwlsmom 02-14-2016 11:26 AM

Carmel Cinnamon Pancake
New poster, almost 3 weeks on IP and down 18lbs! First time I've tried altering any of the mixes and I'm definitely doing it again!!!

Pancake/Crepe Mix
1.4 oz water
Stevia packet
Cinnamon to taste
Spoonful of WF Carmel Dip

So good I licked the bowl and spoon!!

Definitely a keeper.


Bea1511 05-05-2016 11:24 AM

Alternative to WF Dressings
For those who find the WF salad dressings too sweet, here is an alternative "3 Zeros" salad dressing http://www.3-zeros.com/. My coach confirmed that they are Phase 1 acceptable. So far I have only tried the Italian and Greek dressing, but I like them much better than any of the WF. I still add a little vinegar or lemon juice to stretch the 2 tablespoon serving.

lwest856 10-07-2016 02:52 PM

What is WF blue cheese dressing? What does the WF stand for?

cdnmomof2 10-07-2016 05:53 PM


Originally Posted by lwest856 (Post 5282459)
What is WF blue cheese dressing? What does the WF stand for?


Ro22 10-08-2016 02:41 AM

Here is a list of items that I have accumulated over last few months...

1) I use 8 oz of chicken stock rather than water to make my cream of chicken soup. This gives a depth of flavor that water does not provide.

2) I use 1 of my 2 cup vegetable servings as a dessert occasionally. And, I incorporate my love/ease of slow cooker.

Baked "apple" slices - 2 cups of zucchini (peeled and cut in half and then cut in slices) with lemon juice, WF apple butter spread, Torani sugar free caramel syrup and/or WF caramel syrup or dip with cinnamon and apple pie spice on high for 90 minutes. If you line slow cooker with aluminum foil then you can lift it out and have no clean-up.

Rhubarb compote - 2 cups cut up rhubarb with lemon juice and WF strawberry syrup and WF raspberry spread cooked in slow cooker on high for 90 minutes or low for 3 hours.

3) Using the slow cooker again, cook 1 lb of ground beef or turkey with taco seasoning on low for 5 hours. Slow cooker makes the best taco meat. For taco seasoning, I simply googled a keto recipe for taco seasoning.

4) if you have Janeva's cookbook, you must make the French dip - outstanding! Note that I replace the soy sauce with liquid aminos. Also, the maple pork is fantastic especially if you serve the pork with 2 cups cauli rice with the maple glaze. Sloppy Joe is good too. I used the WF honey bbq sauce as part of the recipe.

5) For "roll" for French dip and "tortilla" for tacos (and could use as a burger bun), microwave 2 cups cauli rice for 5 minutes. Let cool and add salt, pepper and 1 egg. Mix and place on a parchment paper lined baking sheet for 30 minutes at 400 degrees. Be sure to flatten the mixture as much as possible on the pan before baking.
Note: whole foods and super target carry crumbled cauliflower that is really convenient for cauli rice.
You can make these ahead of time and store in the refrigerator. They'll keep a few days. I warm mine up on defrost in microwave.

6) From Totalwellcoach.com, I got a recipe for fat burning lemonade. 1 L water to 1 tsp d-ribose powder, 1 tsp l-carnitine powder and some lemon juice. I ordered the powders from Amazon. I drink 2 L of this a day and 2 L of plain water.

7) whole foods has a jar of San Marzano diced tomatoes (I get garlic one). This has no sugar added and has lowest carb count I have ever seen for such a product. I believe it is 2 total carbs for 1/2 cup. I add some Italian seasoning to it and simmer in a frying pan for about 5 minutes and add to 2 cups zucchini noodles. Very good and I have learned that wrapping zucchini noodles in paper towels and squeezing out excess water as Janeva describes in her cookbook makes a big difference in the noodles not gettin soggy and holding this sauce together well.

8) I select the lowest carb packets so for instance, I make my pudding rather than buying the ready-made. I get the 8 oz Bali jars (as for making jam/canning) and put the packet contents in 1 jar and add 5 oz cold water and put lid on and shake vigorously. I'll make 6 jars at a time and store in refrigerator. They are just as convenient as the ready made with less than half the carbs! You can take it on the run. I also used the ziploc bowls with screw on lids and did same thing.

9) salad dressing that is much better than WF. 1 part apple cider vinegar to 2 parts olive oil with minced garlic ( quantity to your preference), Dijon mustard and white pepper ( amounts to your liking). Put in container and shake. 1.5 tsp on salad is 1 olive oil serving. Note that I bought a salad dressing mixer at target and use that to store this and mix it. It is battery operated - you simply press a button to mix it. It has measuring lines on it so it is easy to add olive oil and then half as much Apple cider vinegar.

oneuh2 10-09-2016 06:38 PM

As always - you have shared really great ideas and recipes!!
So good to see you again!!

canadjineh 10-11-2016 01:31 PM

Hiya, Ro! Thanks for the reminders, I'll have to pull the slow cooker out again... it's stew season. The salad dressing gadget sounds interesting... do you have a link or name?

Ro22 10-11-2016 05:30 PM


Here is a link for the mixer...

Also, here is a link to another salad dressing that is slightly different than the one I shared above that I plan to make soon...
by the way, I like that site for recipes (I have lots of sources - this is just one that I recently found).

Ro22 10-11-2016 10:20 PM

I have been bored with dinner so I was contemplating not eating meat for a week and having 2 IP packets for dinner instead. But, I decided not to do that as I don't want to go pick up more IP products sooner than later. In fact, this may be my last month on IP prior to transitioning to a traditional keto lifestyle. Anyhow, I went through Janeva's cookbook and decided to have the Chicken Cauliflower Fried Rice. I have never eaten Asian food - ethnic food for the most part is not my thing. But, this was surprisingly great. As noted in an earlier post, I replace the soy sauce in recipes for Liquid Aminos as it is lower in carbs and a source of protein actually (I'll use coconut aminos when I switch to keto lifestyle). It was nice to have something new. I am doing so much research and prep for moving to maintenance and dreaming about what I will be able to make - this was a good meal to fulfill me given how I am currently feeling.

Ro22 10-26-2016 01:15 PM

I had packages of Miracle Rice and Noodles that I wanted to use up. I had ordered boxes of each from Amazon a while back and found that I still had 4 packages of rice and 4 of noodles left so I decided to use them up this week.

For the last 2 days, I have added the rice to my cream of chicken soup.
A few weeks back I started mixing this soup with 8 oz of chicken stock rather than water as it gives it an even richer and more chicken taste.
So, to bring both of these together, I rinsed the rice really well and then put in a dry skillet for about 10 minutes until they started squeaking :). Then, I added my 8 oz of cold chicken stock to the skillet - it only takes about 30 seconds for the stock to get very hot. I then pour into my bowl with the soup powder and mix well. I add salt and pepper. It doubles the volume, and it is incredibly filling.

As a side note, I am also using the Miracle Noodles at dinner time. Preparing them the same way as the rice and then adding a little chicken stock after they squeak (once dried out) so they don't stick to the pan. I add chicken and broccoli and olive oil along with garlic powder, salt and pepper. This isn't a new recipe as it is posted within the threads but I just added it here to explain how I am using that up this week too.

Regarding the rice, I had made IP rice pudding with the rice before. I made it 2 ways - one with Miracle Rice and one with cauliflower rice. I actually preferred the one with cauliflower - this was a surprise and disappointment to me which is why these have sat in the cabinet for a while. But, I really like it in the soup so perhaps these are better in a savory dish vs sweet...just a thought.

Ro22 10-31-2016 02:21 AM

Lately, I am tired of meat and kind of bored with dinner.
So, I had the thought to have eggs but wanted to do something different with them and after searching around, I came up with the following which is a deviation from a recipe I saw on ditchthewheat.com.

1 - I sprayed a baking dish with non-stick spray.
2 - I took some baby spinach and slightly processed it
3 - I made 2 cups of rices cauliflower
4 - I made layers in the baking dish by placing the spinach as the first layer and then the cauliflower (riced cauliflower cooked in microwave for 5 minutes), spritzing both layers with olive oil with my mister spray.
5 - I then sprinkled in 2 T nutritional yeast.
6 - I then finished the last layer with 4 eggs gently cracked on the top with salt and pepper.
7 - I baked at 375 for 20 minutes and wound up with 4 nice poached eggs on top of a mixture to soak up the egg yolk. Very good and a nice change of pace.
In fact, I'll make variations on this with replacing 2 eggs with turkey breakfast sausage. You could do different vegetables with this.
I will incorporate this into my keto maintenance plan with adding butter and bacon/sausage. Very versatile!

sandralosingweight 11-01-2016 10:10 AM

Hello everyone,

I recently discovered how I can make a creamy mushroom sauce that is 100% compliant with IP phase I:

I cook 2 cups of fresh sliced mushrooms in 1 tsp of olive oil. I dissolve 1 Tbsp of beef stock powder in about 1/4 cup of water, I add them to the mushroom while stirring, I add some of my milk allowance for the day and cook until everything is well cooked and mixed up nicely. And finally to give it this creamy thick texture, I add about 1/4 of a tsp of Guar Gum powder (it's a carb free powder used instead of corn starch, which thickens sauce).

I really loved this sauce, I did it more than once, I even did it once without adding any milk at all and still, it came out so delicious.

Hope you'll like it.

sandralosingweight 11-02-2016 12:24 PM

Hello everyone,

I discovered how to make the fluffiest pancake using any kind of whey protein and any flavor:

I mix my scoop of whey protein with 1 egg white, 1 tsp of olive or grape seed oil then, instead of using baking powder, and this is how I found it made a huge difference, I add 1/4 tsp of baking soda to which I add some vinegar until it completely fizzes, I add this mixture to the pancake batter and mix well. It comes out amazingly well! Try it.

Ro22 01-06-2017 07:13 PM

Great Reminders!
I am so happy I posted recipes here as I had forgotten some and did an Advanced Search on posts from me showing the post only so I could get a list of the recipes I have posted. I printed each one out. I have them in my overall book that I included in one of the posts, but it is good to get the individual ones as reminders of my "go to" recipes.

For those back here after a period of time, I thought I'd share that idea as you may have posted yours and needing a reminder like I did.

Ro22 01-06-2017 07:17 PM

Janeva's Cookbook
For those that are new or on a reboot and are not familiar with this cookbook, I highly recommend it. This is a cookbook for Ideal Protein Phase 1. There are a lot of packet hacks as well as great ideas for dinner. I wan't familiar with this the first time I did IP, but I became aware of it as a result of this site and I am so happy I did. Everything I have made from it has been great.

frawniemae 06-29-2017 09:22 AM

Came across a recipe in a magazine that sounded interesting so I tweeked it to fit P1 protocol:
Maple Vinaigrette
1/4 c each WF pancake syrup, olive oil and apple cider vinegar
1 T mustard
1 T WF Honey Dijon dressing
1 1/2 t fresh lemon juice
1 t Olive Nation maple extract

lifeonahigherplane 07-02-2017 04:25 PM

Any ideas on veggies? I've been eating a lot of broccoli and squash sprinkled in with cabbage and cucumber salad. Looking for some more veggie ideas.

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