Egg Dip (C1)

Egg Dip (C1)

Recipe Author: Vaishali Makwana

2 eggs
1 avocado
1 - 6oz. Greek yogurt
2 TBs spicy mustard
1 whole red bell pepper

Chop eggs and avocado.

Mix with yogurt and mustard.

Cut up red bell pepper and use as you would have used chips to dip in.

So filling!

Nutritional information (approximate)

For ENTIRE recipe:
Calories 603
Friendly Fats: 2
Probiotics: 1

Friendly Fats note:
We recently did some research on amounts of fat (good and bad) in avocados and compared it to the amount in olive oil which is listed in the book.  It appears that 1/2 avocado (not 1/4) is equivalent in fats overall and also in good fats to 1 Tbsp of olive oil.

Our conclusion was that one whole avocado can be used as 2 Friendly Fats on this diet and not 4 Friendly Fats.

Unstuffed Cabbage Rolls (C2 C1)

Unstuffed Cabbage Rolls (C2 C1)

Recipe Source: Mamaw June's Recipes Facebook Page

Click HERE for the recipe!!! Sounds yummy!

To make this a C1 recipe, replace the beef with either ground turkey or ground chicken.

It is similar to the Unstuffed Bell Peppers recipe on our website, but seems to dirty less pans (always a plus!) and a little bit easier.

Egg Salad with Avocado and Spinach (C1 C3)

Egg Salad with Avocado and Spinach (C1 C3)

Recipe Source: We Are Not Martha website

This is a great egg salad recipe with a twist! Click HERE for the full recipe.

Without the bread, and using either lettuce leaves or a bell pepper cut in half lengthwise instead of the bread, this is a great C1 recipe.

If you choose to use compliant bread, this is a C3 recipe.

And it is Back to Basics compliant in both cycles.

Note:  Make sure the yogurt you use in this is compliant with the types permitted--keep the sugars to 10 grams or less per 6 ounce serving and low fat, no added sugars.

Pumpkin Cream Cupcakes (C2)

Pumpkin Cream Cupcakes (C2)

From Undressed Skeleton website

DO check the Undressed Skeleton website out! She has a lot of really healthy and yummy sounding recipes!

The full recipe for the Low Calorie Pumpkin Cream Cupcakes: Click HERE.


Some notes on this recipe:
The calories stated on the website are incorrect; it should be closer to 91 calories, not 75.

When using the Stevia called for in this recipe, be careful.  1 cup of Stevia (for most of the kinds that I've seen), this would equal 3 cups of sugar and that seems like an awful lot.  I would recommend starting off with 1/2 cup and taste testing just a very small amount of the batter for sweetness.

Nutritional Information:

Calories: 91
Carbs: 16.5
Fat: 0.9g
Protein: 5.2g
Cholesterol: 17.17 mg
Sodium: 86.8 mg
Sugars: 2.5g
Fiber: 3.5g

For 17 Day Diet:
Just under 2/3 of your starch requirement for each cupcake
Fruit and fats are negligible (fruit is 1/24th of a serving).

Cheesy Roasted Vegetables (C3)

Cheesy Roasted Vegetables (C3)

Click HERE for the complete recipe and instructions on making these.

Do these look great or what?

These are C3 due to the zucchini and also due to the amount of cheese being used.

When making this recipe, be sure to choose lowfat cheeses.

Cauliflower Taco Shells (C1)

Cauliflower Taco Shells (C1)

Recipe Source: HappyChomp website

Click HERE for this super easy recipe!!!!

Only two ingredients!

Enjoy!

Baked Banana Bread Oatmeal For One (C3)

Baked Banana Bread Oatmeal for One (C3)

Recipe Source: EatCleanDiet website

Click HERE to go to the recipe and instructions on the website referenced above.

Note: We do not recommend using the coconut butter she mentions in the instructions.

Also, if you use the walnuts for optional topping, remember that 2 Tbsp of walnuts would be ok to use as one of your Friendly Fats.

Black Bean Chocolate Cake (C2)

Black Bean Chocolate Cake (C2)

From Paxye website

This just looks too good to be true!

This recipe is also gluten-free.

Click HERE for the full recipe and directions.

The only modification that needs to be made is to replace the sugar with artificial sweetener (Stevia) equivalent to 3/4 cup sugar and be sure to use the coconut oil instead of butter.

Two Ingredient Cookies (C3)

Two Ingredient Cookies (C3)

Thanks to The Burlap Bag website!

Thanks to the Burlap Bag website for this delish, easy, and healthy cookie recipe!!!!  The above recipe was taken by one of our Group members who added a few chocolate chips to each one.

Click HERE for the full recipe!

This is a C3 recipe due to the bananas. It is also a Back to Basics recipe for C3.

If you replace the bananas with another fruit, such as mildly blended peaches, it's still a C2 recipe due to the oats.

We'll be doing some experimenting in the next few weeks with modifications to this great recipe to see if we can make it a C1 recipe (we have faith in ourselves and some good ideas that this will happen!).

Enjoy!


Nutritional Information -- ENTIRE RECIPE:
17DD Starch: 2.7 servings

Calories: 542
Total Carbs: 116g (2 lg bananas have 62g)
Fat: 6g
Protein: 14g
Cholesterol: 0
Sodium: 2mg
Sugars: 36g (all but 2g of that is from the bananas)
Fiber: 16g

Argentine Red Sauce (C1)

Argentine Red Sauce (C1)

From Canadian Living's Get Grilling Summer 2007

(via Dreamer in Ontario on Food.com in 2008)

Click HERE for the recipe on Food.com.

This sounds wonderful! It is a good marinade for any type of meat -- lamb, pork, turkey, chicken, etc.

You will need 1/3 cup of this sauce for every pound of meat, etc. that you are marinating.  Marinate for 24 hours before grilling -- or I'm sure you could bake it as well!

Oil and Vinegar Salad Dressing (C1)

Oil and Vinegar Salad Dressing (C1)

Thanks to SparkPeople for this recipe!

So easy -- just red wine vinegar, oil, mustard and seasoning!

Just Bananas Muffins (C3)

Just Bananas Muffins (C3)

From Forks Over Knives website

These have no sugar, no salt, no oil, no flour, no eggs.

And yes, they DO have flavor!

Click HERE to go to the recipe on ForksOverKnives' website.

I made them last night and used large bananas; if you use large bananas, only use 3 of them would be my recommendation.  The reason I suggest this is that the amount of apple juice and applesauce is intended for small to medium size for the sweetness and with large bananas, they do need a bit more sweet to them.

What I plan to do with my batch that I made (I made jumbos) is to split them open and heat them up and put a dollop of applesauce on top of each half.

NUTRITIONAL INFORMATION
For standard sized muffins (for Jumbo, double these figures)
70 calories
17.3g carbs (not all count towards your starch for the day; see below)
1.75g fat
2.6g protein
0.29mg sodium
5.04g sugar
2.5g fiber

17DD:
Each standard sized muffin is 1/2 of one of your starch servings

Lori's Balsamic Chicken (C1)

Lori's Balsamic Chicken (C1)

Recipe Author: Lori Evans

This is C1 Back-to-Basics compliant.

1/3 cup balsamic vinegar
3 tsp olive oil
1/2 cup chicken broth
1 clove garlic, crushed
1 tsp italian seasoning
Artificial sweetener equivalent to 2 Tbsp sugar
4 chicken breasts

Mix together all the ingredients well, add the chicken breasts and marinate for atleast 15 minutes.

Remove chicken from the marinade and cook in a skillet until it is almost done.

Add the marinade to the pan and cook until liquid is reduced and the chicken is cooked through.

Note.... I like to double the marinade, just to have a little more sauce to wilt down the spinach.

Three Ingredient Chocolate Bars (C1)

Three Ingredient Chocolate Bars (C1)

(aka Hot Chocolate Bars)

Chocolate Covered Katie's blog

Check THIS out!!!!!

This would be an occaional "treat" in C1 (after all, we are trying to break our cravings for sweets on a regular basis, right?!!).

Thank you, Chocolate Covered Katie!

Whey Powder Cheesecake (C4)

Whey Powder Cheesecake (C4)

Karen Cole Koeberlein

This is C4 due to the graham crackers.

3/4 cup cottage cheese (food process)
1 pkg neuchafal cheese (food process)
1 1/2 scoop of whey protein vanilla flavor
1/2 tsp lemon juice
1 tsp vanilla
2 eggs
5 truvia sweetner
1 cup frozen blueberries
1/2 cup Greek strained yogurt

Crust 
12 graham crackers
1/4 to 1/2 cup smart balance melted
1/8 tsp cinnamon
2 truvia

Springform pan

Preheat oven 400 then place cheesecake in oven reduce to 325 for 35 minutes (playing around with the time of this). Protein burns edges be sure to grease pan well.

Chicken Carbonara (C3)

Chicken Carbonara (C3)

Recipe Author: Sandra Molina Lobel
Adapted from recipe by Daphne Oz

This is C3 Back-to-Basics compliant.

Whole Wheat Pasta
1 head of Cauliflower
1 cup of milk or water
Turkey Bacon
Salt
Pepper
Crushed Garlic
Frozen Peas
Parmesan Cheese

Cook up some whole wheat pasta.

Cut up a head of cauliflower and add to a cup of milk (or water) and cover. Don't leave it alone or it will boil over.

Cook until fork tender.

Add the cauliflower to a blender with a slotted spoon and puree. Use some of the cooking liquid to thin so it will blend.

In a large saucepan, cook up some turkey bacon (author used half a package but chicken would also be delish).

Drain and add the cauliflower.

Season with salt, pepper and crushed garlic, then add some frozen peas. Add in and toss the cooked pasta.

The sauce is thick so add some of the pasta water to thin to your liking. Sprinkle on some parmesan as you serve!

To make this a Cycle 1 recipe:
Use sauteed cabbage or broccoli slaw instead of the whole wheat pasta
Use water and not milk
Use chicken instead of turkey bacon
Use a non-starchy vegetable instead of the frozen peas (maybe diced asparagus?)

Cauliflower Crust Pizza (C3)

Cauliflower Crust Pizza (C3)

Recipe Author: Caryl Schiff-Greatorex

Photo by Gena Campos

Makes 1 16” crust (8 pieces)

Note: Eliminating the fennel and using fat-free cheese 

would make this a C1 recipe.

3 cups cooked riced cauliflower *
6 egg whites (or 3 eggs)
1 cup shredded fat free or low fat mozzarella cheese [lowfat cheese is not C1 compliant]
1 tsp fennel [Fennel is C3]
2 tsp oregano
2 tsp basil
1 tsp pepper
2 tsp parsley
low carb pizza sauce
toppings of choice

Heat oven to 450

Spray pizza pan or cookie sheet with no-stick spray OR use parchment paper.

In medium bowl, combine cooked riced cauliflower, egg whites, mozzarella, parmesan and spices and mix until it forms the consistency of dough.

Press evenly onto parchment paper covered pizza pan or cookie sheet.

Bake at 450 degrees for approximately 25 minutes or until top and bottom are nicely browned

Spread sauce on crust and top with whatever toppings you like. I used grilled eggplant, carmelized onions, sautéed mushrooms, turkey pepperoni, turkey tenderloin medallions and mozzarella cheese. Bake in oven, approximately 15 minutes, or until toppings are hot and/or cheese melts.

*Riced Cauliflower

1 head of riced cauliflower, 5 cups riced = 3 cups cooked

Remove leaves from 1 head of cauliflower, cut into flowerets, and rice in food processor by adding water, once cauliflower is the consistency of rice drain in strainer and squeeze out water. Cook covered, in microwave for about 10 minutes or until riced cauliflower appears cooked. Squeeze out some water again.

Custard (C1)

Custard (C1)

Recipe Author: Ellen Woodall Meyer

If you are sick of eggs - try making custard! It's such a wonderful change of pace.

The following makes 2 servings:

In blender, add:
4 whole eggs
2 egg whites (or 1/3 c egg whites in the carton)
1 cup unsweetened almond milk (I used vanilla)
a bit of vanilla extract
a few dashes of cinnamon
dash of nutmeg
dash of salt
Artificial sweetener equivalent to 1/3 cup sugar

Blend about 20 seconds until well incorporated and pour into baking dish (a small rectangular clear pyrex dish works great).
As a precaution against sticking, you can spray with cooking spray.

Bake at 400 for 10 minutes, then drop the heat to 350 and bake for another 20 minutes.

So so good. And it feels like I'm "cheating" for breakfast!

Baked Portobello Parmesan (C3)

Baked Portobello Parmesan (C3)

From Recipe at OnePerfectBite via MyFavoriteThings-Miranda's website

Photo by OnePerfectBite

HERE is the full recipe as written.  Please be sure to read the following regarding compliance with the 17 Day Diet.

How in the world did we miss this one since 2010 when it was posted? There are so many wonderful recipes out on the 'web and we love sharing the goodness that others create as well as the original creations from the Facebook Communities and Groups that this blog comes from.

This is a C3 recipe whether you use the called-for breadcrumbs or replace those with healthier Panko Bread Crumbs. Replacing them with Panko crumbs is not modifying this recipe to be a C1 recipe.  BREAD is still BREAD, remember that!

Some information on Panko: Panko is the Japanese word for bread crumbs.

Panko is a Japanese-style breadcrumb traditionally used as a coating for deep-fried foods such as tonkatsu. The biggest difference between panko and standard breadcrumbs is that panko is made from bread without crusts, says Pam Becker, media representative for Progresso, which makes both types.

If you want to make this a C1 recipe, you could replace the italian style bread crumbs with some flaxseed meal and some spices.  We are allowed 2 Tbsp flaxseed meal per day, so for this entire recipe, I would say 2-3 Tbsp of flaxseed meal should replace all of the italian style bread crumbs and still be C1 compliant.

Back to Basics

What is this "Back to Basics" thing I keep hearing about?

On a Facebook group that I run, we did a Back to Basics challenge for one week -- some of us just could not keep our head "in the game" and others mentioned that there are too many "fake" foods out there -- things like Mock Protein Rolls, etc.


There's been some discussion about how not eating "fake" foods (mock rolls, protein pancakes, etc.) has helped some lose weight and stay on track.  I personally don't see a lot as "fake" but I do understand what some of you think.

Below are details on WHAT EXACTLY "Back to Basics" means.  It has helped quite a few of us kick-start our bodies into losing weight again.

BASICALLY: ONLY use what the book allows in the food lists.

This means:
1.   No nuts as friendly fat replacements prior to C3
2.   #1 above means no peanut butter that's just ground nuts, or almond butter, etc. prior to C3
3.   No coconut oil
4.   No unsweetened almond milk prior to C3
5.   No protein powder
6.   No calling mashed cauliflower "mock mashed potatoes" -- call it what it is
7.   Stick to 2 eggs maximum per day
8.   No fruit after 2 pm--stick to what the diet says about this, it's there for a reason
9.   No agave in C1
10. No smoothies as a meal
11. If you need flaxseed meal for constipation, that is ok, but only IF that is the only reason for using it (2 Tbsp/day max) n-- no flax muffins every day or even twice or three times a week.
12.  No sugar free jello pudding or sugar free jello prior to C3

If there is an item in a recipe but not in the Food List, then that item is still not allowed.

PLEASE NOTE that Back to Basics is NOT just a C1 thing -- it applies to every cycle.

We do have a category for Back to Basics recipes here on the blog; the labels to those recipes should be more complete by the end of April 2013.

Please note that this is not anything mentioned by Dr. Mike, but rather something that some have noted helps keep their effrorts on this diet at a better rate of loss.

Basil-Rosemary Asparagus (C1)

Basil-Rosemary Asparagus (C1)

This looks delish!!!!

Click HERE for the recipe.  Note that this links to a Facebook page.

ALTHOUGH I do believe that the reference to shredded asparagus should be shredded Cheese.

What About .... The 17 Day Diet Cookbook?

What about Dr. Mike's Cookbook?

Some of you know that I have Dr. Mike's 17 Day Diet Cookbook and have gone through it for inconsistencies and non-compliances and asked me to post the information that I have.

The following is a list of all the recipes in the cookbook.  Those that are non-compliant, for whatever reason, are shown at the end.

Also, keep in mind for any snacks that if they have fruit in them, they are to be eaten by 2 p.m. or at least 8 hours before you go to bed.

This is not all-inclusive; this list was put together during a basic "skimming" of the book. If you know of any other inconsistencies or errors, please let me know and I will update this listing.

The number before the recipe name is the cycle that it is first allowable cycle for the recipe.

3 Amaranth Polenta
3 Arroz con Game Hens
3 Baked Bananas
1 Balsamic Artichokes
3 Banana Chocolate Smoothie
3 Beef Barley Soup
1 Berry Frozen Yogurt
3 Better Migas
1 Blackened Catfish
3 Breakfast Pizza Bagel
3 Brie and Mango Quesadilla
3 Broiled Miso-Glazed Salmon
1 California Tuna Salad
1 Chicken Vegetable Soup
3 Crab Cakes
3 Crab Gaspacho
2 Crab Tabouleh
1 Creamy Smoked Salmon Rolls
1 Curried Poached Halibut
2 Dr. Mike's Power Cookies
3 Easy Cioppino
2 Eggs, Lox, Onions
2 Falafel Salad
1 Green Tea-Spiked Applesauce
3 Grilled Pineapple with Vanilla Ricotta & Pistachios
1 Grilled Tuna Nicoise Salad
2 Italian Shrimp and White Bean Salad
3 Jerk Chicken
3 Kale Chips
1 Kefir Smoothie
3 Lamb & Sweet Potato Stew
1 Lemon Pepper Salmon in Tomato Cups
2 Microwaved Mashed Potatoes
2 Mushroom Barley Saute
1 Mushroom Spinach Frittata
1 No Fuss Eggplant Parm
3 Open Faced Ruben
1 Oven Roasted Cauliflower & Broccoli
1 Oven-Barbequed Chicken
3 Oven-Fried Pork Chops
1 Peach Melba Smoothie
3 Peach Raspberry Granola Chips
3 Popcorn Spice Mix: Cajun Spice
3 Popcorn Spice Mix: Curried Cheddar
3 Popcorn Spice Mix: Parmesan & Herb
2 Pumpkin Polenta
2 Roasted Shrimp and Broccoli
3 Roasted Trout Almandine
3 Shrimp Soba Noodle Salad
3 Shrimp Vindaloo
2 Slow Cooker Cuban Ropa Vieja
3 Slow Cooker Pulled Pork
3 Snapper Veracruz
1 Snappy Eggs
1 Spanish Omelet
2 Spiced Edamame
1 Spiced Plum Soup
1 Spicy Green Beans
3 Spinach Mushroom Salad with Warm Bacon Dressing
2 Stewed Mussel
1 Stir Fried Chicken and Cucumbers
3 Stuffed Acorn Squash Halves
3 Stuffed Figs
1 Super Salad
1 Tandoori Chicken Breasts
3 Tex-Mex Millet Salad
1 Tilapia Baked in Packets
3 Turkey & Mushroom Sloppy Joes
1 Turkey Picadillo Lettuce Wraps
2 Tuscan Pork Tenderloin
2 Warm Curried Quinoa Salad
3 White Bean & Oat Burgers
2 White Bean & Red Pepper Dip
1 Yogurt Cheese
1 Yogurt Fruitshake
3 Zucchini, Lemon & Parmesan Saute

Incorrect Cycles or Meals and/or Non-Compliant Items

1 Bavarian Chicken Breasts
This is listed as Dinner, but with Apples in it, it should be eaten before 2 pm.

2 Brown Rice Biryani
NOT Cycle compliant. Cilantro is Cycle 3 Also, mixed vegetables usually includes corn; along with the rice, this becomes a before 2 pm/8 hours before bed recipe.

2 Cantonese Stir-Fried Shrimp
This is listed as dinner incorrectly. Corn is to be eaten before 2 pm/8 hours before bed.

3 Chicken & Apricot Saute
This is listed as dinner incorrectly. Apricots are to be eaten before 2 pm/8 hours before bed.

1 Chocolaty Frozen Yogurt
This is NOT cycle compliant. Buttermilk is not permitted until Cycle 3.

2 Easy Chicken Posole
This is listed as dinner incorrectly, as hominy should be eaten prior to 2 pm/8 hours before bedtime.

2 Easy Succotash
Note that this should be eaten by 2 pm/8 hours before bedtime due to the corn and edamame

2 Fast and Easy Chili
This is listed as dinner incorrectly, as corn should be eaten prior to 2 pm/8 hours before bedtime.

1 Greek Egg Scramble
Cheeses used in this recipe should be fat-free, not low fat.

2 Grilled Spiced Peaches
Incorrectly calls for sugar-*free* yogurt (there is no such thing). Also, raspberry flavored yogurt will probably have *added* sugar (unless it is CarbMasters brand)

1 Low Carb Primavera Delight
NOT cycle compliant -- spaghetti squash is Cycle 2

2 Mexican Chocolate Pudding
NOT cycle compliant -- Tofu (made from soy) is Cycle 3

3 Polynesian London Broil
Incorrectly listed as dinner; this is a by 2 pm/8 hours before bed meal due to the pineapple.

3 Slow Cooker Brown Rice Congee
Calls for dry roasted salted peanuts; salted peanuts is not a good idea (water retention)

2 Smoked Turkey and Lentil Salad
NOT Cycle compliant -- deli turkey is not allowed until Cycle 3.

2 Super Strawberry Smoothie
This calls for sugar-*free* yogurt--this does not exist. Strawberry flavored yogurt will probably have sugar *added* to it, which is not allowed.

2 Turkey and Bulgur Meatloaf
Bulgur is a starch and should not be consumed for dinner in C2

2 Weekend Morning Grits Casserole
This is NOT Cycle compliant; soy is not permitted until Cycle 3.

Meatloaf Muffins (C1 C3)

Meatloaf Muffins (C1 C3)

Recipe Author: Simmie Sinow

These were made using a square muffin tin pan that accommodates 12 muffins!

Number of Servings 12

2 lbs. ground turkey (this cooks down to 75% depending on the fat content)
1 egg        
Low sugar marinara sauce or salsa
3 Tbsp Flaxseed meal
4 Tbsp Parmesan cheese, shredded (I use the parm cheese in the shaker can)
1 tsp Onion powder
1 tsp Garlic powder
Crushed garlic (optional)
½ tsp Sage
To taste Onion flakes or minced
Mushrooms (optional)
Yellow squash (optional) – this makes this recipe C3 as opposed to C1
         
Combine all ingredients except the marinara sauce and mix well. Add enough marinara to make the mixture just a little on the “wet”: side. With the mushrooms and squash, I ran both through about three pulses of my Ninja food processor before adding to the rest of the ingredients.

Place an even amount of the mixture into 12 muffin tins and bake at 350 for about 25-30 minutes. If you are going to freeze some of them, I'd bake for 25 minutes; then once they're defrosted and reheated, they will be the perfect texture and moisture level.

After removing from the oven, let it sit for 10-15 minutes before serving.

On the ground turkey, you will wind up with about 75% of the 2 lbs. of turkey after baking.  For lean ground chicken, you’ll wind up with about 85% after baking.

Chicken Vegetable Soup a la Mary (C1)

Chicken Vegetable Soup a la Mary (C1)

Recipe Author: Mary Kay Sachs Kane

Number of Servings 6

5 cups of chicken broth
1 can of chopped or crushed tomatoes
Frozen green beans
Frozen carrots
Cooked chicken
1 ½ tsp Italian seasoning
¼ tsp garlic powder
1 tsp dried basil
¼ tsp dried oregano
1 tsp salt
½ tsp pepper

Cook until vegetables are done.

This can also be made with chopped cabbage!

Chili Garlic Chicken (C1)

Chili Garlic Chicken (C1)

Recipe Author/Submitted By: Jennifer Agnew Borruso

Season chicken while cooking with Chili sauce, garlic, ginger, and crushed red pepper.

Chicken, cut into cubes
1 Tbsp olive oil
Salt to taste
Pepper to taste
Ground ginger
Garlic powder
Crushed Red Pepper

Heat pan to med-high heat, combine above ingredients and cook until done; and remove from pan.

For the veggies: in same pan as chicken, cook green beans and onion, add salt, pepper, ginger, and garlic to taste.

When onions are just soft add fresh garlic and broccoli slaw.

Add lite soy sauce and rice wine vinegar. When veggies are cooked push to one side of pan and add chicken back into the pan.

Coat chicken with Chili sauce and you are done.

Chicken Tortilla Soup (C3)

Chicken Tortilla Soup (C1)

Recipe Author: Carla DeLong

This is a great crockpot soup for those who don't always have a lot of time for food preparation!

1 onion, chopped
4 frozen chicken breasts
1  15-oz can diced tomatoes, with juice
2 4-oz cans mild chopped green chile peppers [C3 item]
1 15-oz can mild red enchilada sauce
2 minced garlic cloves
1 14.5-oz can fat free chicken broth
1 tsp each: cumin, chili powder, salt
1/4 tp black pepper
1 bay leaf
1 10-oz package frozen corn [C2 item]
1 bunch chopped cilantro [C3 item]

Place onion in bottom of crock pot, then layer chicken breasts on top.

Add diced tomatoes with juice, mild chopped green chile peppers, mild red enchilada sauce, garlic cloves, chicken broth and cumin/chili powder/salt, black pepper and bay leaf.

At the end, add the frozen corn and chopped cilantro (remember cilantro is a C3 item).

Ideas for serving: 
lime wedges
fat free parmesan cheese
our cream/plain greek yogurt
Avocado slices and tortilla chips (depending on cycle allowances)

Cook on low 6-8 hours and remove bay leaf.

Remove chicken and shred, return to slow cooker add corn heat until hot top with cliantro - Enjoy

Broccoli & Grape Salad (C3)

Broccoli & Grape Salad (C3)

Recipe Auuthor/Submitted By: Tracy Feschuk

Note: This needs to be consumed at least 8 hours before you go to the bed due to the grapes!

Fresh broccoli (cut up into small pieces)
Red onion chopped
Red grapes (if they are small I just put in whole but if they are large I cut them in half)
Small amount of crumbled turkey bacon (~ 1/2 Tbsp)

Combine the above in a bowl and set aside.

DRESSING:
Walden Farms zero calorie mayonnaise
Splash of vinegar
1 pkg Stevia

Pour dressing over broccoli salad, mix well and refrigerate for an hour to let the flavors set.  Then ENJOY!

Meatloaf Peppers (C1)

Meatloaf Peppers (C1)

Recipe Author: Michelle Thrush 

1 lb Ground Turkey
1 Tbsp Worchestershire sauce
1 tsp Onion powder
1 tsp garlic powder
1/2 tsp sage
3-4 oz cubes Low Fat Feta Cheese
1 med. chopped onion
Handful chopped spinach
1 egg
1 cup heinz chili sauce
1 Tbsp red pepper chili flakes

After combining all the ingredients above, stuff the mixture into bell pepper halves..

Top with heinz chilli sauce and sprinkle with feta.

Bake @ 350 for 45 minutes.

Enjoy!!!

Keep this recipe in a safe place!!!

Heinz57 Variety Meatloaf (C1)

Heinz57 Variety Meatloaf (C1)

Recipe Author: Simmie Sinow

Heinz57 Variety because I just kept grabbing things I had in the kitchen and threw it all together!

20 oz 99% ground turkey
1 1/2 cups diced fresh mushrooms
2 handfuls diced frozen bell peppers
Way too much crushed garlic for most people's taste (3-4 small spoons...cereal spoon size)
Onion chips (the kind in the jar)--as much as you're comfortable with
Southwest Chipotle seasoning (Mrs. Dash)
1 egg
1 1/2 Tbsp flaxseed meal
1 1/2 Tbsp sugar-free jam or jelly (grape or blueberry works best, but any flavor will do)
Marinara sauce enough to cover the top after putting in a loaf pan.
Sprinkling of parmesan cheese

Combine all the ingredients up to the marinara sauce and mix well.

Put in a loaf pan that has been sprayed with PAM baking spray.

Put enough marinara on top to cover the top, then sprinkle some parmesan cheese on it.

Bake at 350 for about 90 minutes.

Note: The 99% ground turkey can be pretty tasteless and dry, but with the spices, marinara on top, that should help.  With the dryness, the mushrooms create their own moisture when baking, as do the onion chips.

Italian Baked Chicken (C3)

Italian Baked Chicken (C3)

Recipe Auuthor/Submitted By: Lori Evans

Number of Servings 4

4 boneless chicken breast
3/4 tsp. Italian seasoning
1/2 tsp. garlic powder
1/4 tsp. black pepper
1/4 tsp. salt
1 can (14 1/2 oz.) Italian stewed tomatoes
2 tbsp. tomato paste
1 med. zucchini, halved lengthwise and sliced
2 cups mushrooms
1 med. onion, cut into wedges

In a small bowl mix together the Italian seasoning, garlic, salt and pepper. Rub on both sides of the chicken.

Coat a skillet with Pam or a little olive oil, add chicken and cook until chicken is browned.

In a large bowl, mix together tomatoes and tomato paste, add zucchini, mushrooms and onion.

After the chicken is browned, place it into a baking dish, spread the vegetable mixture around the chicken.

Cover with aluminum foil and bake at 350 for 30 minutes.

Philly Chicken Sandwich (C1)

Philly Chicken Sandwich (C1)

Recipe Author: Sean Burnos 

Brown chicken in skillet with olive oil.

Set aside.

Brown onions/mushrooms.

Add chicken back in.

Cut pepper.

Stuff.

Add monzerella.

Micowave till cheese is melted.


17 Day Diet Gal note: You can also add some marinara sauce to this before putting the mozzarella cheese on top and microwaving.  Another option is to use some sauteed cabbage as the bottom layer.

Apple Flax Protein Muffins (C1)

Apple Flax Protein Muffins (C1)

(Adapted from recipe by Laura Dolson)

Recipe Adaptation by: Caryl Schiff-Greatorex

1 ¼ cup flaxseed meal
2 tsp baking powder
1 Tbsp Cinnamon
2 scoops Body Fortress Vanilla Whey Powder
½ tsp salt
9 packets Stevia (equivalent to 6 Tbsp sugar)
1 Tbsp Agave Nectar
1 cup egg whites
1/3 cup olive oil
1 Tbsp vanilla extract
¼ cup water
1 Apple chopped fine
½ cup walnuts (optional)

Mix dry ingredients together and add in remaining ingredients and mix. Fill 12 muffin tins and bake at 350 degrees for 18 – 20 minutes.*

Nutritional Info for 1 muffin:

137 calories
8.4 g fat
140 mg sodium
8 g carbs (but NONE qualifies as a natural starch)
1.4g fiber
3.2 g sugar
9.6g protein


*Note: Consistency is very moist, If you prefer a drier muffin, bake longer

White Chocolate Raspberry Cheesecake (C3)

White Chocolate Raspberry Cheesecake (C3)

Recipe Author: Becky Yokeley Love

8 oz fat free cream cheese
6 pkts of stevia (equivalent to 1/4 cup sugar)
1/4 tsp vanilla
1 egg
dash of salt
1/4 cup nonfat greek yogurt (plain or vanilla)
1 Tbsp sf white chocolate pudding mix
2-4 Tbsp DaVinci or Torani sf / raspberry syrup (or sf raspberry jam will work)
1/8 cup Fiber One cereal ground fine (this is actually 1/4cup whole)
Zero calorie spray butter

Preheat oven to 275

Line muffin tin with aluminum liners sprayed with olive oil, then place 1/2 tsp of FiberOne cereal in the bottom of each liner smoothing it out for the "crust." Then spray 1-2 sprays per tin of the butter on the fiber one cereal to help it set.

In electric mixer combine cream cheese and stevia and blend til smooth. Then add vanilla, egg and salt and blend til smooth and creamy. Add yogurt and pudding mix and blend well.

Spoon mixture evenly into muffin tins then smooth out with small knife or tip of spoon.

For the raspberry syrup I used a straw (or an eye dropper would work) to grab a small amount of syrup and drop in the center of each muffin tin. After all coated I tilted pan back and forth and side to side to make a design spread out.

Bake for 20-24 minutes, let cool on wire rack and then refrigerate for up to 4 hours or overnight before serving.

37 calories / 4g carb / 1g fat / 4g protein / 2g sugar / 1g fiber

Chakchouka (C1 C3)

Chakchouka (C1 or C3)

Source: AllRecipes.com

Click HERE to view the full recipe and instructions on making it.

Please note that with the chile peppers, this becomes a C3 recipe.  If you leave out the peppers, then it is a C1 recipe.

This is a variation on Dr. Mike's "Snappy Eggs" recipe.

Cauliflower Shepherd's Pie (C3)

Cauliflower Shepherd's Pie (C1 or C2)

Submitted by Marsha Cassara Hoffman 

The milk and bacon make this a C3 recipe.


1 ½ lbs. ground beef or Turkey
1 medium onion
4 cloves garlic
¼ tsp onion powder
¼ tsp black pepper
½ tsp salt
2 heads cauliflower (fresh or frozen)
1 lb pkg green beans (canned or frozen)
1 1/2/ cup shredded Cheddar cheese (optional)
1/4 cup Greek yogurt
¼ cup skim milk
6 slices bacon (optional)


Steam both heads of cauliflower while browning the ground beef/Turkey with spices, garlic and onions.

Drain the meat.

Place the cooked beef/turkey in a 9x12 pan, top with canned or frozen green beans.

Mash the cooked cauliflower with, milk, sour cream/Greek yogurt, ½ c. cheese and butter.

Spread the cauliflower mash over the top of the green beans.

If so desired, cover with the one cup of shredded cheddar cheese and cut up crumbled bacon.

Bake in a 350 oven for 30 minutes.

Creamless Cream of Mushroom Soup (C2)

Creamless Cream of Mushroom Soup (C2)

Recipe Author/Submitted By: Simmie Sinow

This makes 12  1-cup servings

I've been making this soup since around 2003 and just recently "converted" it to a 17 day diet friendly recipe. Tonight was the test run and it came out wonderful! I have enough to leave several servings at home to be eaten and enough to take to work with me for all week!

This is a C2 recipe due to the flour.

2 lbs mushrooms (I use two different kinds, for the sake of variety)
1/4 to 1/3 cup olive oil
1 tsp lemon juice (I don't use fresh, it is a bit too strong for me)
1 small Onion, diced
2/3 cup whole wheat flour
3 ½ Cups Water
1 vegetable or chicken bouillon cube
1 tsp Salt
1 cup plain nonfat yogurt (warning: using Greek plain nonfat results in soup that's a bit tangy)
1/2 cup Kefir (or nonfat, non-greek yogurt with some dill in it)
To taste Garlic powder or minced garlic

Remove stems from ends of mushrooms and set aside.

Slice mushroom caps thinly.

In large dutch oven or soup pot, heat the olive oil over medium high heat. Add sliced mushroom caps and lemon juice. Cook until mushrooms are tender, then reduce heat to low.

With a slotted spoon, transfer mushrooms to a small plate, and add onion and stems to the dutch oven/soup pot.

Cook until onion is tender/translucent (5 minutes or less).

Stir in flour until blended and cook 1 minute, stirring constantly. Gradually stir in water and bouillon, stirring constantly, until thickened.

Puree the mixture of the stems/onions and half of the mushroom caps that you set aside on a plate with a blender.

Return to the dutch oven/soup pot and add salt, pepper, yogurt, kefir, mushroom caps and mushrooms and reheat until warm.

Creamy Curry Cauliflower Soup (C1)

Creamy Curry Cauliflower Soup (C1)

Recipe from FitDay website

While this recipe uses cauliflower for the soup, a myriad of other vegetables could be used instead for this yummy recipe -- broccoli comes to mind, as do potatoes for C2!

Click HERE for the complete recipe and instructions on making this.

Maranda's Protein Pancakes (C1)

Maranda's Protein Pancakes (C1)

Recipe Author: Maranda Thomas

Combine one whole egg, 1 egg white, olive oil, cinnamon, stevia, and extract.

Beat well.

THEN I add 1 tsp baking powder and mix it up well.

Set the mix aside while you mix up your yogurt and get your berries pureed.

THEN spray your pan with olive oil and get that heating up.

At this point the mix has set long enough that it is time to add the scoop of protein powder to it. Mix gently.

Here is the secret to it tasting AMAZING and not like cardboard: Don't cook it long on either side!! Basically when you can get your spatulua under it without it tearing, flip it! Let it set for 20 seconds and immediately take it off the pan  Then cook your second.

Strawberry Shortcake (C1)

Strawberry Shortcake (C1)

Recipe Author: Maranda Thomas

For the topping:
1 Serving Plain Greek Yogurt
Cinnamon
1 packet Stevia or Truvia (equivalent to 2 tsp sugar)
1 tsp Vanilla extract
You can add 2 tsp fat free sugar free vanilla pudding if you wish)

Mix the above ingredients well. This is your topping.

For the middle:
1 serving frozen strawberries pureed (or any fruit)

The shortcake:
You can use the protein pancake recipe from this blog or use the following protein pancake recipe:

Maranda's Protein Pancakes:
Combine one whole egg, 1 egg white, olive oil, cinnamon, stevia, and extract.

Beat well.

THEN I add 1 tsp baking powder and mix it up well.

Set the mix aside while you mix up your yogurt and get my berries pureed.

THEN spray your pan pan with olive oil and get that heating up.

At this point the mix has set long enough that it is time to add the scoop of protein powder to it. Mix gently.

Here is the secret to it tasting AMAZING and not like cardboard: Don't cook it long on either side!! Basically when you can get your spatulua under it without it tearing, flip it! Let it set for 20 seconds and immedately take it off the pan  Then cook your second.

Stuffed Jalapenos (C3)

Stuffed Jalapenos (C3)

Recipe Author: Becki Easton

Jalapeno Peppers

To stuff, here are some ideas:
Cabbage (steamed)
Fat Free Cheese
Bell Peppers
Tomatoes

Other ideas:
Ground turkey or ground beef (ground beef is C2)
Chicken
Crab Meat (watch out for added sugar) (Crabmeat is C2)

Really, your imagination for what to stuff these with is the best diet tool!

Core and remove seeds from the jalapeno peppers and stuff with whatever combination of ingredients you like. Once the jalapenos are cored, they are not hot, as the seeds are what contain the "heat."

Place on a cookie sheet and bake for 15 minutes at 350.

Note: Jalapenos are a C3 item; if you used this recipe using something else such as bell peppers, it could be a C1 or C2 recipe.

Baked Chicken and Squash (C3)

Baked Chicken and Squash (C3)

Recipe from Spaghetti With Sprinkles website

Why reinvent the wheel when Tara has put this up on her blog -- such a simple, easy, and delicious recipe?

Enjoy -- this is C3 due to the squash.

Click HERE for the complete recipe.

Tuna Celery Snacks (C1)

Tuna Celery Snacks (C1)

Recipe Author: Joie Breen Christensen

1 can of tuna
2 Tbsp fat free mayo *
Dash of salt
Dash of pepper

Optional: sweet relish (relish not C1)

Mix on scoop into celery

* Fat Free Mayo: I lump this under the same category as fat-free salad dressing.

Light Mayonnaise and Mayonnaise are both C3.

Greek Yogurt Pasta (C2 or C3)

Greek Yogurt Pasta (C2/C3)

Modified from Recipe on Spaghetti With Sprinkles website

Click HERE for the complete recipe and instructions on how to make this wonderful-sounding dish!

This is a Cycle 3 recipe as-is.

To make this Cycle 2 compliant, make the following changes in ingredients:

• Use spaghetti squash instead of whole wheat pasta. Not only is the spaghetti squash allowed in an earlier cycle, but the flavor is richer than the whole wheat pasta.

• Replace the zucchini with some other vegetable

Thai Basil Ground Turkey and Eggplant (C1)

Thai Basil Ground Turkey and Eggplant (C1)

Recipe Author: Caryl Schiff-Greatorex

2 Tbsp Olive Oil
2 Tbsp minced garlic
1 lb ground turkey or chicken
½ green pepper, sliced
½ red pepper, sliced
½ onion, sliced
2 carrots, julienned
1–2 eggplants cut in irregular shapes
1-2 jalapeno peppers chopped (optional)
1 Cup fresh basil leaves
2 Tbsp Soy Sauce (or to taste)
1 pkg Stevia sweetener (equivalent to 2 tsp sugar)
Juice from ½ lime
1 cup chicken broth

Heat oil in wok or skillet; add garlic and sauté until it browns lightly.

Mix in onion, and ground turkey or chicken and sauté until meat is cooked.

Add sliced peppers, julienned carrots, eggplant chunks, basil leaves, chopped jalapeno, soy sauce, Stevia, lime juice and chicken broth.

Cook until veggies are soft but not mushy and until basil has wilted.

Serve over bed of cabbage or on lettuce leaves.

Serves 4

Cauliflower Fried Rice (C2)

Cauliflower Fried Rice (C2)

Recipe Author: Rachelle Edgar

1/2 head cauliflower grated (About 1 1/2 cups)
2 Baby Carrots, Shredded
2 eggs scrambled
1/2 C Peas (Cycle 2)
Oil
Lite Soy Sauce

Saute the cauliflower in the oil until it looks browned.

Then add to the cauliflower the baby carrots and peas.

Push this mixture to one side of the pan and scramble the eggs on the other side.

When the eggs are cooked, mix the two sides together and add some lite soy sauce.

This makes about 2 servings [would be 1 egg in each serving of your daily 2 allowed].

The possibilities are endless regarding what you can add in later and on other cycles: chicken, shrimp, pork, vegetables, etc.

Green Beans with Dill (C3)

Green Beans with Dill (C3)

Recipe Author: Vikki Horrisberger Stutzman 

6 Tbsp lemon juice (C3)
1 medium onion, chopped
3-4 cloves minced garlic
1-2 Tbsp dried dill (can substitute with oregano)
1/4 cup olive oil, more or less to taste
1 (16 ounce) can diced tomatoes
1 (8 ounce) can tomato sauce
2 Tbsp dried parsley
1 cup water or broth
salt and pepper to taste
1 bay leaf

Combine all ingredients and cook 30-45 minutes over medium heat.  Stir occasionally, until sauce is thickened.

Remove bay leaf before serving.

Carrot Salad (C3)

Carrot Salad (C3)

Recipe Author: Vikki Horrisberger Stutzman

6 cups shredded carrots
1 cup fat free greek yogurt
3 Tbsp apple cider vinegar
3-4 pkts stevia (or to taste)
1 apple, chopped for C1
1 cup unsweetened pineapple (C3)


Combine all ingredients and refrigerate, then enjoy!!!

Asian Glazed Chicken (C1)

Asian Glazed Chicken (C1)

Recipe Author: Stasi Blais L'Hirondelle 

Brown in a pan sprayed with olive oil non stick spray:
3 boneless skinless chicken breasts

Mix together the following:
1 cup water
1 Tbsp hot sauce (I used Franks)
1/2 cup reduced sodium soy sauce
1/2 cup balsamic vinegar
3 tsp agave
3 cloves garlic (I used minced)
1 tsp ginger (I used purée from the jar)

Pour over chicken and bring to a boil.

Reduce heat and simmer, covered, for 20 minutes.

Remove the lid, bring the heat back to a boil to reduce and thicken sauce for about 8-10 minutes, turning chicken to coat.

Be careful not to burn sauce.

Put chicken on plates and pour some sauce over it!

Sprinkle with sesame seeds and scallions.

Flax Bread (C1)

Microwave Flax Bread

Recipe Author: Diane Roy Soucy 

Note: This IS C1 compliant, including the flax and coconut oil.  In a conversation I had with Dr. Mike recently, he confirmed coconut oil is a C1 friendly fat, and on his DrMikeDiet Facebook page, he confirmed that "in moderation" amounts (1-2 Tbsp) of flaxseed meal IS permissible in Cycle 1.

1 egg
1 Tbsp coconut oil
Splash of vanilla extract (or other)
1 pack stevia or sweetener of choice
2 Tbsp Flaxseed Meal
1/2 tsp baking powder
Pinch of cinnamon

Melt coconut oil. Add the egg , vanilla and sweetener.

Mix with a fork. Add the dry ingredients, cover and microwave aprox 2 1/2 minsutes.

I use a small Pyrex cover to cook mine in, as I like the size. You can use any container or pan of your choice. You can vary the spices depending on what your plans are...dessert or as a bread....or skip them if you don't want a sweet bread.

You can add dill, basil, fresh garlic, tiny bit of grated low fat cheese etc.....I put ground anise in it once...yum!

Your imagination is the limit with this recipe!

Tip: as soon as you take it out of the microwave remove it from the pan as it will get wet. I put it on a cookie rack or paper towel.

*When I double the recipe I cut back a bit on the fat.

I eat this but not every day. Usually a couple of times/week.

Southwestern Vegetable & Egg White Omelet (C1)

Southwestern Vegetable & Egg White Omelet  (C1)

Recipe Author: Gena Campos

This is a yummy and filling breakfast that's easy to make!

Combine:

Egg whites
Peppers
Onions
Jalapeno peppers
Mushrooms
Spinach
Purple Kale

All ingredient amounts are "to taste."

Cook your omelet as you normally would and serve with a small side of sliced strawberries.