Here’s my new favorite breakfast for #Ideal Protein.
Ideal Protein French Toast
FRENCH TOAST IDEAL PROTEIN STYLE
Use your Ideal Protein Shaker to mix:
1 pack of Ideal Protein Pancake Mix
5 oz water
2 whole eggs
Pinch of stevia (no carb)
Sprinkle of cinnamon
Cook on medium heat in non-stick pan, flip half way through cooking.
Enjoy a protein-enriched breakfast! Use on Phase 1 and 2 and count the pancake as one “high carb” and the 2 eggs as part of your 8 ounce allowance of your own protein. Perfect for Phase 3 and 4. Also a nice breakfast for a growing teenager who is trying to add protein!
Photo: Served with side of Rutabaga Fries and Steamed Asparagus
Ingredients:
- 1 lb. swordfish steak, about 1″ thick
- 2 tbsp. olive or vegetable oil
- 2 tsp. lemon juice
- 2 lg. cloves garlic, crushed
- 1/2 tsp. dried oregano leaves
- 1/8 tsp. salt
- Dash of pepper
- 4 lemon wedges
Directions:
Cut fish steaks into 4 serving pieces. Place in ungreased square baking dish, 8 x 8 x 2 inches. Mix oil, lemon juice, garlic and oregano; pour over fish. Cover and refrigerate, turning fish occasionally, 4 hours.
Remove fish from marinade; reserve marinade. Broil or Grill
Broil: Place fish on rack in broiler pan; brush with marinade. Set oven control to broil and/or 550 degrees. Broil fish with tops 2-3 inches from heat until light brown, about 5 minutes. Turn carefully; brush with remaining marinade. Broil until fish flakes easily with fork, 5-8 minutes longer.
Grill: Either grease the grill or use a greased hinged-wire “cage”. Grill over medium high heat, 8-10 minutes each side. (Fish should flake easily, don’t overcook.)
Serve: Sprinkle with salt and pepper; garnish with lemon wedges. 4 servings – 260 calories each.
Thank you to Andover Diet Center for sharing this recipe
Italian Roasted Snap PeasJust keep in mind Snap Peas and tomatoes are only permitted twice a week
INGREDIENTS:
1 large leek, white part only, halved lengthwise and thoroughly washed
1 pound sugar snap peas, trimmed
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt
1 cup cherry tomatoes, halved
1 teaspoon dried oregano
DIRECTIONS
1. Preheat oven to 425 degrees F.
2. Cut leek halves into 2-inch lengths and then very thinly slice each piece lengthwise, yielding 2-inch-long strips. Toss the leek strips, peas, oil and salt in a medium bowl. Spread evenly on a baking sheet.
3. Roast for 15 minutes. Stir in tomatoes. Return to the oven and roast until the vegetables begin to brown, about 10 minutes more. Toss with oregano and serve.
Thank you to Andover Diet Center and Eating Well for sharing this recipe
http://andoverdietcenter.com
Such a simple dish, and so delicious! Can use salmon, swordfish, halibut, tilapia or any favorite.
Ingredients:
Cooking spray
1 1/2 pounds salmon, wild, steaks or filet, or other favorite fish
3 tomato(es), Roma, or other, seeded and chopped
1/2 onion(s), medium, chopped
1 jalapeno chili pepper, seeded and finely chopped
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
1 lime(s), juice only
1 tablespoon cilantro, fresh, chopped
1 clove garlic, fresh, finely minced
Preparation:
Chop all vegetables and herbs and combine in a small bowl. Add lime juice and stir together. Salt and pepper to taste. Heat an outdoor or indoor grill pan to medium heat. Pat salmon dry with paper towel. Salt and pepper salmon, then spray tops with cooking spray. Place salmon on grill and cook for about 3 to 4 minutes per side until cooked through. Remove from grill, top with salsa and serve.
Thank you to Andover Diet Center and The Diabetic Skillet for sharing this receipe
Ingredients:
- 1 large Rutabaga, peeled and cut into wedges or french fry sticks
- 2 egg whites
- 2 tsp dried onion powder
- 1 tsp dried garlic powder
- sea salt and cracked pepper to taste
Directions:
Preheat oven to 425° F
Place two egg whites in bowl, and whisk briskly, add onion powder & garlic powder and whisk again. Pour contents into large plastic zip lock bag.
Placed peeled and sliced rutabaga into bag toss together until the fries are thoroughly coated with seasonings.
Spread fries on a non stick baking sheet
Place in oven for approx 25-30 minutes, turn fries on baking sheet after about 12 minutes continue to cook until golden brown.
Remove from the oven and serve immediately.
Thank you to Andover Diet Center for sharing this recipe
Ingredients:
2 boneless skinless chicken breast (each cut in half long way)
2 tablespoons Walden farms Balsamic dressing
1 teaspoons extra virgin olive oil
3 cloves of minced (or chopped) garlic
2 1/2 tablespoons spicy brown mustard
Salt and pepper to taste
Directions:
Rinse off your chicken breast and place them on a cutting board season both sides with salt and pepper to your liking. Place them in a ziplock bag add the balsamic dressing, extra virgin olive oil, spicy brown mustard and garlic. Zip up the bag and massage the chicken in the bag to ensure it all gets coated nicely! place in the refrigerator and let marinade for as long as you want (mine marinated for about 3 hours, the longer the better).
Cooking the chicken:
I like to use a medium size sauce pan; place it on medium high heat and let the pan get nice and hot! Put just a drizzle of extra virgin olive oil, place your chicken breast in the pan and brown on both sides. Once you have browned both sides you can turn your heat down just a little to about medium and add in some of the marinade juices cover with a lid and let the juices reduce down in the pan with the chicken. Occasionally checking on the chicken and stirring around the sauce to make sure to pick up all the yummy chicken bits on the bottom of the pan until the chicken is fully cooked and no longer pink on the inside (you can flip the chicken one more time if you would like).
Thank you to Andover Diet Center and Everyday Paleo for sharing this recipe
Ingredients:
small head of cauliflower, separated in florets
2 large whole eggs and 2 egg whites
1-inch knob of ginger, grated with a microplane
1 small onion, minced (phase 4 only)
4 ounces of sliced mushrooms
2 scallions, thinly sliced
2 tablespoons of chopped cilantro leaves
2 tablespoons of chopped basil
1 tablespoon of chopped mint
Kosher salt
Freshly ground black pepper
Directions:
Pulse the cauliflower in a food processor until the pieces were the size of rice and chopped the rest of the ingredients.
Whisk eggs in a small bowl, then pour into a hot greased skillet and cook a thin egg omelet. I took the egg out of the pan, sliced it thinly, and set it aside.
In a preheated skillet to medium-high heat and added the chopped onions (phase 4 only) Once the onion softened, toss in the sliced mushrooms and stir-fried everything until the mushrooms were browned.
After adding the ginger and stirring it around for 30 seconds, I threw in the cauliflower and even more salt and pepper.
Put a lid on the skillet and lowered the heat to low and cooked it covered for about 5 minutes. When the cauliflower was tender (but not too mushy), add the herbs, and the sliced egg omelet.
Thank you to Andover Diet Center for sharing this recipe
I’m a big fan of audio books and I have found so many great books on health and wellness to listen to. You can download a book from Audible.com and many will also sync to your Kindle in addition to the audio mp3 recording for no added cost. Download audiobooks to your iPod, iPhone, Blackberry & over 500+ devices. Save 50% for 3 months, only $7.49/mo.
Today I’m listening to a The Great Cholesterol Myth, a must read if you are considering taking a statin for high cholesterol or if you are contemplating changing your diet to help lower your cholesterol. The fact is your cholesterol may not need lowering.
Read more about cholesterol and take charge of your health. Listen and learn about why the key to optimal health is to reduce sugar, neutralize oxidative stress, reduce inflammation and minimize stress in your life.
#GreatQuestion I’ve been following #IdealProtein and nothing is happening.
How do you know nothing is happening? How have you measured your changes and successes?
Stepping on the scale is just one way to measure. Yes, it’s necessary to see how much you weigh but you cannot tell from the scale what you are measuring. In order to see and know “what is happening” you need to take many measurements including a Body Composition Analysis, Tape Measure, do a Food Journal review, consider how your clothes are fitting and assess your current physical status. Are you constipated? Menstruating? Did you Deviate from the protocol (have your coach check you food journal). If you haven’t kept a food journal with everything written down “to the T”, you haven’t followed the protocol 
Did you take your supplements? What else can you tell me about your week? Are you getting 8 hours of sleep? How have you been coping with stress in your life? Are you drinking all your water? Are you eating all your vegetables? Are you measuring your food?
When you feel frustrated based on the number on a scale that measures a snapshot in time you are creating a story to justify your frustration. Create a new story that feels better. The protocol is easy. Trust you will get the results you expect if you are following the method exactly.
Include all of the positive changes you are making when you “measure” your success. You are aware of your eating. You are eating vegetables every day. You have more energy. Write down your “non-scale victories.”
If you are following the Ideal Protein Weight Loss method you are losing weight. It works.
| If you crave this… | What you really need is… | And here are healthy foods that have it: |
|---|---|---|
| Chocolate | Magnesium | Raw nuts and seeds, legumes, fruits |
| Sweets | Chromium | Broccoli, grapes, cheese, dried beans, calves liver, chicken |
| Carbon | Fresh fruits | |
| Phosphorus | Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains | |
| Sulfur | Cranberries, horseradish, cruciferous vegetables, kale, cabbage | |
| Tryptophan | Cheese, liver, lamb, raisins, sweet potato, spinach | |
| Bread, toast | Nitrogen | High protein foods: fish, meat, nuts, beans |
| Oily snacks, fatty foods | Calcium | Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame |
| Coffee or tea | Phosphorous | Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes |
| Sulfur | Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables | |
| NaCl (salt) | Sea salt, apple cider vinegar (on salad) | |
| Iron | Meat, fish and poultry, seaweed, greens, black cherries | |
| Alcohol, recreational drugs | Protein | Meat, poultry, seafood, dairy, nuts |
| Avenin | Granola, oatmeal | |
| Calcium | Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame | |
| Glutamine | Supplement glutamine powder for withdrawal, raw cabbage juice | |
| Potassium | Sun-dried black olives, potato peel broth, seaweed, bitter greens | |
| Chewing ice | Iron | Meat, fish, poultry, seaweed, greens, black cherries |
| Burned food | Carbon | Fresh fruits |
| Soda and other carbonated drinks | Calcium | Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame |
| Salty foods | Chloride | Raw goat milk, fish, unrefined sea salt |
| Acid foods | Magnesium | Raw nuts and seeds, legumes, fruits |
| Preference for liquids rather than solids | Water | Flavor water with lemon or lime. You need 8 to 10 glasses per day. |
| Preference for solids rather than liquids | Water | You have been so dehydrated for so long that you have lost your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day. |
| Cool drinks | Manganese | Walnuts, almonds, pecans, pineapple, blueberries |
| Pre-menstrual cravings | Zinc | Red meats (especially organ meats), seafood, leafy vegetables, root vegetables |
| General overeating | Silicon | Nuts, seeds; avoid refined starches |
| Tryptophan | Cheese, liver, lamb, raisins, sweet potato, spinach | |
| Tyrosine | Vitamin C supplements or orange, green, red fruits and vegetables | |
| Lack of appetite | Vitamin B1 | Nuts, seeds, beans, liver and other organ meats |
| Vitamin B3 | Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes | |
| Manganese | Walnuts, almonds, pecans, pineapple, blueberries | |
| Chloride | Raw goat milk, unrefined sea salt | |
| Tobacco | Silicon | Nuts, seeds; avoid refined starches |
| Tyrosine | Vitamin C supplements or orange, green and red fruits and vegetables |
