Lettuce wraps

Brown lean ground beef, chicken or turkey.  Mix with (low fat, sugar free) fajita seasoning, sauté various bell peppers- red, green, yellow, and orange- with onion. Wrap in lettuce leaves and voila!

Herb Omelets (Multiple)

(not for all hCG diet protocols) This recipe is kind of tricky and involves baking with Melba Toast in place of bread.  If you're brave, give it a try!

1 tablespoon Coconut Oil , 1/4 cup(s) pepper(s), red, bell, diced , 1/4 cup(s) scallion(s) (green onions), sliced , 1 clove(s) garlic, minced, 10 slice(s) Melba Toast, whole-wheat, 1/4 cup(s) cottage cheese, low-fat,  3 egg(s),  8 egg white(s), 3/4 cup(s) milk, fat-free evaporated, 1 tablespoon basil, fresh, minced, 1 tablespoon rosemary, fresh, minced,  2 teaspoon chives, fresh, minced, 1 tablespoon parsley, fresh, minced

1. Preheat the oven to 350 degrees. Heat the coconut oil in a skillet over medium high heat. Sauté the pepper, and scallions for 6 minutes. Add the garlic and sauté for 3 more minutes.

2. Place the toast slices in a large casserole dish. Combine the remaining ingredients and pour the egg mixture on top of the toast. Add the cooked vegetables. Bake for about 25-40 minutes until the omelet is slightly puffed and set.

Roxi's Breadless Burgers
2 Large Tomatoes, Diced, 1/2 Red Onion, Diced, 2 Tbsp Red Wine Vinegar, 1/2 tsp Oregano, 1/2 tsp Basil, Salt & Pepper to taste, 4 Hamburger Patties (Beef, Turkey or Buffalo) Grated Parmesan or Crumbled Bleu Cheese.
Combine Tomatoes, Onions, Vinegar, Oregano, Basil, Salt and Pepper. Stir well then set aside.
Grill or fry Patties. While Patties cook place the cheese on plates (in a flattened pile not much bigger than the patties are round) then place hot cooked Patties on top of cheese and top with the Tomato Onion mixture. Serve.
The reason for using either Parmesan or Bleu Cheese is because they don't really melt. If you were to use cheddar or mozzarella it would melt and become a huge mess.

SALAD RECIPES

Strawberry Chicken Salad

3 ½ oz of lettuce 3 ½ oz chicken, 6 strawberries sliced, Vinaigrette Dressing; Grill, bake, steam or fry chicken. Slice into bite sized pieces. Put lettuce in bowl with sliced strawberries, put chicken in and toss. Drizzle with vinaigrette, salt, pepper and herbs as desired. Toss till lettuce is coated…use as much dressing as you like. This is my favorite salad!

Sweet Basil Marinated Spinach Chicken Salad

3 ½ oz spinach 3 ½ oz cooked chicken in pieces ½ grapefruit diced into bite size pieces 2 tbs chopped basil, Vinaigrette salad dressing (see recipe) Put desired quantity of vinaigrette salad dressing in bottom of large bowl, add chopped basil and stir. To enhance flavors add some vanilla or raspberry Stevia drops. Add chicken, grapefruit and spinach. Toss and serve.

Jerk Turkey Salad

3 ½ oz of turkey breast, 1 tablespoon Caribbean jerk seasoning, ½ sliced peeled cucumber , 2 oz chopped fresh pineapple (do not use can pineapple), 2 oz strawberries or raspberries, ¼ cup sliced celery, 2 slices of green onion, ¼ cup lime juice, Salt and cumin to taste.

1. Grill Turkey breast with jerk seasoning until turkey is not longer pink and juices run clear. Remove

from grill and cool.

2. Cut turkey into bite-size pieces. Toss together greens, turkey, cucumber, pineapple, strawberries,

and green onion.

3. Combine lime juice; add salt and cumin to taste.

SALAD DRESSINGS AND MARINADES

Vinegars ( try a variety of vinegars to spicy up your menu)

• Red wine vinegar
• Balsamic vinegar
• Coconut vinegar
• Apple cider vinegar

Sweet N Sour Vinaigrette Salad Dressing

1-3 tbs of raw apple cider vinegar (available in health food stores) Salt, Pepper ½ packet of natural sweetener (Stevia, Xylitol, Sweet n Low) Mix ingredients in a small bowl then drizzle over salad, spinach, vegetables, stir fry (no oil) etc.

Orange Spice Meat Marinade

Squeeze the juice of 1 orange into a bowl. Add salt, pepper and 1-2 tbs of apple cider vinegar. Add fresh basil and herbs, salt and pepper. Pour over raw fish, beef or chicken. Marinate for 30 min or more. Cook meat over a grill, or bake or sauté in pan. This counts as your fruit for the meal. Pour the juice over salad or spinach…this makes a delicious salad dressing.

CHICKEN RECIPES

Orange Spiced Chicken w/ Broccoli

¼ cup spiced chai tea (see recipe above) 3 ½ oz chicken (skin removed, no visible fat) 3 ½ oz broccoli (cooked) 1 orange peeled and cut into small pieces Pour spiced chai tea into pan, add chicken pieces, simmer on medium heat till chicken is well cooked. (This works well with frozen chicken tenders, just put frozen meat in pan with tea and simmer till done). Place broccoli, oranges and chicken and juice from pan in a bowl. Toss with salt, pepper, herbs and spices. Enjoy! This works well with beef or fish too.

Grilled Onions, Chicken and Grapefruit stir fry

3 ½ oz chicken (skin removed, no visible fat) 3 ½ oz red, yellow or white onion ½ grapefruit peeled and cut into small pieces Put salt, pepper, herbs and spices in the bottom of a skillet. Add onions and 3 tbs of water or herb tea. Stir fry until tender and transparent. Remove from pan and set aside. Add chicken pieces, salt and pepper to pan and water if needed for steaming the chicken, simmer on medium heat till chicken is well cooked. (This works well with frozen chicken tenders, just put frozen meat in pan with smaller amount of water or tea and simmer till done). Place onions, grapefruit and chicken with juice from pan in a bowl. Toss with salt, pepper, herbs and spices. Enjoy! This works well with beef or fish too.

Lively Citrus Basil Chicken

3 ½ oz chicken (skin removed, no visible fat) 3 ½ oz tomatoes chopped 1 orange, peeled and cut into small pieces Juice of ½ lemon Basil fresh chopped or dried as desired Put salt, pepper, herbs and spices in the bottom of a skillet. Add chicken. Drizzle with lemon juice and a bit of water if more moisture is needed. Cook 2-3 minutes. Add chopped tomatoes, chopped orange and basil. Simmer on low, allowing the juices to marinate the chicken. Turn chicken to cook both sides evenly. When chicken is fully cooked, pour chicken and sauces into a bowl or serve on lettuce leaf. Enjoy the lively colors and citrus flavors. Salt and pepper as needed.

Southwestern Salsa Chicken

Simmer 3 ½ oz of chicken in chopped tomatoes and chopped onion. (½ tomato, ½ onion). Season with salt, pepper and cayenne. Add a dash of sweetener and simmer till chicken is fully cooked. Serve over spinach or lettuce. Sometimes I add chopped orange to this recipe for a great citrus twist.

Chicken Stir-fry

Slice chicken prior to cooking.  Slice preferred vegetables; bell peppers, onions, green beans, cabbage, celery, etc.  Stir fry in soy sauce- try braggs amino acids if you're also on ph balance diet!  www.bragg.com

Chicken Fajitas

1 teaspoon salt, 1/2 teaspoon ground cumin, 1/2 teaspoon onion powder

1/4 teaspoon garlic powder, 1/4 cup water, 6 oz boneless chicken breast cut into 1/2-inch strips, 1 green bell pepper—cored, seeded and cut into thin strips, 1 medium onion, thinly sliced, 2 tablespoons fresh lime juice.

1. In a zip plastic bag, combine the chili powder with the salt, cumin, onion powder, garlic powder, water. Add the chicken, bell pepper and onion, seal and knead gently to coat. Refrigerate for 15 minutes.
2. Heat a large nonstick skillet. Empty the contents of the bag into the skillet and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the chicken is cooked through, about 6 minutes. Remove from the heat.

BEEF RECIPES

Tangy Citrus Beef w/ Apples and Onions

3 ½ oz Veal or beef Juice of ½ lemon 1 apple chopped 3 ½ oz sliced onion Season pan with salt, pepper and spices. Add onion and a few tbs of water, simmer for a few minutes. Add meat and drizzle with lemon juice. Simmer till the meat is done. Serve with juice poured over the meat.

Steak Fajitas

1 teaspoon salt, 1/2 teaspoon ground cumin, 1/2 teaspoon onion powder, 1/4 teaspoon garlic powder, 1/4 cup water, 3 ½ flat iron steak or top round steak, 1 green bell pepper—cored, seeded and cut into thin strips, 1 medium onion, thinly sliced, 2 tablespoons fresh lime juice.

1. In a zip plastic bag, combine the chili powder with the salt, cumin, onion powder, garlic powder, water. Add the steak, bell pepper and onion, seal and knead gently to coat. Refrigerate for 15 minutes.

2. Heat a large nonstick skillet. Empty the contents of the bag into the skillet and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the steak is cooked through, about 6 minutes. Remove from the heat. Serve immediately

Spinach with Beef or Veal and Crunchy Apples Salad

¼ cup spiced chai tea (see recipe above) 3 ½ oz Beef or Veal (can be cubed into bite sized pieces) 3 ½ oz Spinach Leaves 1 apple cut into small pieces Pour spiced chai tea into pan with salt, pepper and herbs as desired. Add veal and apples to pan and simmer on medium heat till veal is well cooked and apples are tender. Cut veal into bite sized pieces. Place spinach in a deep bowl. Add veal and apple to spinach and mix with any juices from the pan. (Adding more tea makes more juice which serves as your salad dressing). Toss with salt, pepper, herbs and spices. Enjoy! This works well with chicken or fish too.

SEAFOOD RECIPES

Italian Herbed Fish with Broccoli

3 ½ oz White fish 3 ½ oz Broccoli, chopped 1 Tomato peeled and cut into small pieces Basil, thyme, oregano. Fresh or dried. ½ lemon Put salt, pepper, herbs and spices in the bottom of a skillet. Add fish, drizzle with lemon. Add broccoli and tomato pieces with a few tbs of water and simmer till fish is thoroughly cooked. The tomatoes simmer with the herbs and make a tomato marinara flavored sauce. Pour juices over fish and garnish with lemon wedge.

Tilapia with Coleslaw

3 ½ oz Tilapia fish ½ lemon juice Salt, pepper and dill 3 ½ oz shredded cabbage ½ grapefruit sliced in bite sized pieces Vinegar and seasons Put fish in medium frying pan, drizzle with lemon juice and slice some of the rind and put it around the fish. Season with salt, pepper and dill. Cook on medium heat till done. Serve with shredded cabbage seasoned with vinegar, spices and grapefruit pieces. I bake 2-4 pieces of fish at a time and put in individual portions in baggies. This way the fish is ready to go.

Foil Baked Fish

3 ½ oz fish ½ lemon juice Salt, pepper and dill Put fish in a piece of foil, large enough to wrap around fish and seal. Drizzle with lemon juice and slice some of the rind and put it around the fish. Season with salt, pepper and dill. Bake in oven at 350 till done. Serve with fruit and salad. I bake 2-4 pieces of fish at a time and put in individual portions in baggies. This way the fish is ready to go.

Lobster with onions and tomatoes

3 ½ oz Lobster pieces ½ lemon juice Salt, pepper and dill 3 ½ oz onion slices ½ Tomato cut in pieces (serves as fruit) mustard and seasonings Put onion and 2Tbs water in medium frying pan, cook till onion is transparent. Add fish and drizzle with lemon juice, season with salt, pepper and seasons. Cook on medium heat till done. Add tomato and cook an additional 2 minutes. Season with mustard to taste and serve. I bake 2-4 pieces of fish at a time and put in individual portions in baggies. This way the fish is ready to go.

Grilled Marinated Shrimp

1/4 cup chopped fresh cilantro, 1 lemon, juiced, 3 cloves garlic, minced, 1 teaspoon salt, 1 teaspoon ground black pepper or cumin, 6 oz large medium cooked shrimp, peeled and deveined with tails attached

1. In a zip plastic bag, combine the shrimp with the salt, cumin or pepper, garlic, lemon, cilantro. Seal, and  marinate in the refrigerator for 15 min to 1 hour.
2. Preheat grill for medium-low heat. Cook shrimp for 5 minutes per side, or until opaque.

Add side of vegetables or salad as desire.

Drinks

Strawberry Lemonade

1 Quart Water 1 Lemon (juice only) 1 Sliced Strawberry 2 packets calorie free natural sweetener (Stevia, Xylitol, Sweet n Low) Ice Cubes Place 1 quart of water in a picture. Add juice of 1 lemon. Stir in 2 packets of sweetener. Add ice as desired. Garnish with sliced strawberries, or crush the strawberry and mix it in to add flavor and color. Sip with a straw and enjoy!

Sweet N Sour Lemonade

1 Quart Water 1 Lemon (juice only) 2 packets calorie free natural sweetener (Stevia, Xylitol, Sweet n Low) Ice Cubes Place 1 quart of water in a picture. Add juice of 1 lemon. Stir in 2 packets of sweetener. Add ice as desired. Garnish with sliced lemons and serve in a tall glass and straw. Sip with a straw and enjoy!

Sweet n Spicy Herbal Chai

8-12 oz hot water 1 Spiced Chai tea bag 1 packet calorie free natural sweetener (Stevia, Xylitol, Sweet n Low) 1 tbs milk (only 1 serving a day) Place hot water in cup, steep tea for 5 minutes. Discard tea bag. Stir 1 packet of sweetener. Add milk and stir. Sip and savor. You can also pour over ice cubes in a tall glass for a delicious iced chai tea. Keep a container of this tea in refrigerator to use for cooking or a quick cool pick me up iced tea.

Flavored Coffee

8-12 oz hot water 1 heaping tsp instant coffee (or Pero, Postum etc.) 1 flavored tea bag (mint, spice, raspberry, orange etc.) 1 packet calorie free natural sweetener (Stevia, Xylitol, Sweet n Low) 1 tbs milk (only 1 serving a day) Place hot water in cup, steep tea bag for 3 minutes. Discard tea bag. Stir in coffee (or Pero, postum etc.) Add sweetener and milk. Savor the flavors and enjoy!

Quick Protein Power Breakfasts

1 oz meat (chicken, fish or beef) 1/2 orange sectioned 1/4 sliced cucumber Iced coffee or lemonade Put your meat cut into bite sized pieces on a small plate, add the orange slices and cucumber slices and arrange on plate. Season the meat and cucumber with salt, pepper and a drizzle of vinegar. Enjoy these finger foods with beverage…for a great way to start your day. Remember to subtract these foods from your daily total.

Sample Meal Planner