Phase Two Recipes

Makes 4 servings Ingredients Olive oil spray 2 tablespoons onion, roughly chopped 2 garlic cloves, roughly chopped 4 cups broccoli, stems removed roughly chopped 2½ cups low sodium chicken broth 4 cups spinach ¼ teaspoon pepper Chives for garnish, if...

Ingredients 1/2 onion, yellow or sweet variety 8 tbsp nonfat Greek yogurt 2 tbsp  almond milk, unsweetened 4 tsp apple cider vinegar 1 tsp. stevia 1 pinch salt 1 pinch mustard powder 2 tsp poppy seeds Directions Coarsely chop the...

Makes 4 cups | 1 serving = 1/3 cup| 1 fat, 1 veggie Ingredients 1 cup fresh basil 1/2 cup fresh cilantro 1/2 cup fresh parsley 1/3 jalapeño, (or more, to taste) 2 scallions 1/2 teaspoon minced...

Ingredients 1 scoop vanilla protein powder 4-5 oz. vanilla almond milk, unsweetened Homemade Skinny Eggnog or 1 dropper Eggnog stevia 1/2 tsp vanilla extract 1/4 tsp cinnamon 1/8 tsp nutmeg Directions Combine all ingredients in a blender with 1/2...

Ingredients 4 scoop protein powder, vanilla whey isolate (190 g) 1 tbsp powder stevia 1 tsp baking powder Pinch of salt 3/4 cup almond milk 1 tsp coconut oil 1 whole egg Directions In a mixing bowl, combine protein...

Makes about 6 pizza bites | 1 serving = 2 pizza bites | 1 dairy, 1 protein Ingredients CRUST 1.5 cups of riced cauliflower (340 g); Trader Joe's or Green Giant  1 egg white 1/4 cup reduced fat...

Makes 3 servings | 1 serving = 2 zucchini boat halves | 1 protein, 1 veggie, 1 dairy Ingredients 12 oz. shredded white chicken breast (or you can use very lean ground...

Ingredients 3 whole eggs, separated from yolk 3 tbsp low-fat cottage cheese, lactose free (Lactaid) Stevia, 1/4 tsp 1/4 tsp cream of tartar Directions Preheat oven to 300 degrees. Separate the eggs very carefully, there must be...

Ingredients SALMON 2 salmon fillets or 10-12 oz of Salmon 1/3 cup Simple Girl BBQ sauce 1 tsp minced garlic ½ tsp pepper Salt to taste 1 tbsp apple cider vinegar 1/2 dropper liquid stevia, clear BOWL 2 cup water...

Ingredients Nonstick olive oil spray 2 cloves garlic, minced 1/4 cup yellow onion, thinly sliced Pinch of red pepper flakes 2 medium zucchini, spiralized (about 3 1/2 to 4 cups - I used the shredding...

Ingredients 2 small zucchini or 1 large zucchini ½ avocado 2 tbsp olive oil 2 tbsp water 1-2 garlic cloves* 1 cup yellow bell peppers OR 1 cup sweet potato (phase 3) 2 eggs 2 tbsp green onion...

Ingredients One scoop of vanilla protein powder 1 handful mint leaves 1 cup spinach and baby kale, raw 1 tsp peppermint oil extract or peppermint stevia 1/8 tsp stevia 1/2 cup water or almond milk vanilla,...

1 waffle = 1 serving of fat and protein Ingredients 2 cups roughly ground golden flaxseed 1 tablespoon gluten-free baking powder 1 teaspoon sea salt 5 large eggs ½ cup water 1/3 cup avocado oil or extra-virgin...

Ingredients 1- 1½ cups cooked cauliflower rice, cooled 1 scoop vanilla protein powder, whey isolate (optional) ½ c. unsweetened almond or cashew milk (PHASE 2) or water! 1½ tsp. cinnamon or nutmeg (optional) 1/2 cup blueberries (if...

Ingredients 4 cups zucchini noodles or shreds 4 slices raw bacon, Canadian or turkey (low sodium) ½ cup grated Parmesan cheese 4 eggs Salt and pepper to taste Directions Cut your bacon slices in half, then cut...

Ingredients 1scoop protein powder, chocolate peanut butter Isonatural ½ tsp baking powder 1 tbsp. creamy all natural peanut butter (phase 2) ¼ cup almond milk or cashew milk, unsweetened 1 dropper stevia (optional) 1 tbsp. of mashed...

Ingredients 2 tbsp VitaFiber syrup 1 tbsp cocoa powder, unsweetened 1 tsp maca, powdered 1/2 scoop protein powder, chocolate or vanilla PHASE 3: 1/4 cup oats Directions Mix all ingredients together then spoon out mixture on to a...

Ingredients 1 scoop vanilla protein powder 2 tbsp. VitaFiber syrup (can be bought on amazon.com) 1 tsp. Stevia, powdered or 1 dropper liquid stevia 1 tsp. vanilla extract 1 tbsp. vanilla protein powder 1 tbsp. almond flour...

Ingredients 6 Tbsp VitaFiber syrup 6 Tbsp egg whites Dash of almond extract PHASE 2: 12 chopped almonds Directions Combine the egg whites, syrup and extract in a saucepan over medium heat and cook for around 15...

Ingredients COOKIES 2 tbsp chocolate whey protein powder 2 tbsp VitaFiber syrup 4 tbsp unsweetened cocoa powder, de-fatted FILLING 1 tbsp. cream cheese, low-fat 1/4 cup vanilla whey protein Directions First, make your cookies by chucking all the above cookie...