Meat portion: Before cooking, your meat should weigh 3.5 oz. ( after cooking, 3 oz)


Chinese Chicken/Celery Stir-fry

3.5 oz chicken breast, finely chopped

4 large stalks celery, finely chopped

1 tsp onion salt

½ tsp garlic salt

1/4 cup water or broth

1 T Bragg’s Liquid Amino Flavoring

1/8 tsp coriander

1/8 tsp ground ginger

1/8 tsp ground cloves

Stevia to taste (optional)

Place all but chicken in large skillet and cover to cook celery. When celery is partially cooked, add previously cooked chicken breast (add chicken in first step if raw). Cook long enough to allow

chicken to soak up seasonings.

Serve hot or cold. (Experiment with finely chopped shrimp!)

*This is one serving meat and one serving vegetable.


Curry Cabbage with Beef

3.5 oz lean ground beef

1/4 to 1/3 head of cabbage (depending on size), shredded

1/16 tsp coriander

1/8 tsp curry

1/16 tsp ground ginger

Stevia and other seasonings to taste (like Bragg’s Liquid Amino Flavoring)

Cook beef in a deep skillet with a small amount of malt vinegar (or water), garlic, salt, and pepper. When beef is browned, add cabbage and rest of seasonings.

Add 1/8 C water and cover skillet. Simmer until cabbage is cooked and flavors have melded.

• This is one serving meat and one serving vegetable.


Strawberry Omelet Crepe

3 eggs

Vanilla flavored Stevia

1 serving of strawberries (chop until fine, but not runny!)

Mix egg whites to stiff peak, add 1 yolk, and vanilla flavored Stevia; blend again to stiff peak. Smooth the whipped egg into a dry nonstick skillet; sprinkle strawberries evenly over the surface.

Cover with a dome lid and cook on medium heat. Crepe will rise under the lid and then collapse after a few minutes. When the crepe has fallen, remove from heat, but leave covered to build up

condensation—this will help release the omelet from the pan. Use a spatula to gently roll the crepe into a large burrito.

Serve hot or cold


BBQ Sauce

3 ounces tomato paste

1/4 C apple cider vinegar

3 T lemon juice

1 T hot sauce

1 T minced onion

1 T minced garlic (this is a small cheat, but won’t throw you off)

1/4 tsp chili powder

1/2 tsp Worcestershire sauce

1/2 tsp garlic powder

1/2 tsp onion powder

1 tsp crushed parsley

Liquid smoke to taste (optional)

Cayenne, salt, and pepper to taste

Stevia, or chocolate Stevia, to taste

Water, for desired consistency

Bring to slow boil and then simmer for 5 minutes.

(This is good for grilling, baking -or- add 1 T to Citrus Dressing for a tomato dressing.)


Ketchup (sugar free)

3 ounces tomato paste

3 T apple cider vinegar

1 T lemon juice

1/4 tsp celery salt

1/2 tsp paprika

1/4 tsp mustard powder

Pinch of nutmeg and clove

Pinch of black pepper

1/4 tsp onion powder

1/4 tsp garlic powder

Stevia, to taste

Dissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add additional lemon juice, vinegar, or a little water until desired consistency is reached.


Old Bay Seasoning Mix

1 T bay leaves, ground

2 1/2 tsp celery salt

1 1/2 tsp dry mustard

1 tsp black pepper

1/2 tsp white pepper

1/2 tsp nutmeg

1/2 tsp cloves

1/2 tsp ginger

1/4 tsp allspice

1 tsp paprika

1/4 tsp red pepper flakes

1/4 tsp cardamom

This seasoning is great as a rub on meats or as a seasoning for soups or other dishes.


Orange Ginger Dressing

1/2 -1 C white wine or champagne vinegar

2 T minced or grated ginger

1 T garlic

Juice of one orange

Put all into a mason jar; let sit for at least 8 hours before using so the flavors can meld. Optional: Slice off 2 thin slices of the orange, cut in half, and add to the jar; juice the rest.

Strawberry White Balsamic Vinaigrette

Puree 2-3 large strawberries

1/2 C white balsamic vinegar (or any other white vinegar-like white wine or champagne)

1/2 T minced garlic

4 to 8 drops Stevia

Mix all ingredients together; shake vigorously.

(Delicious on anything, especially spinach and cucumbers.)


Vinaigrette Dressing

¼ c. apple cider vinegar

½ c. water

2 shakes celery salt

2 shakes onion salt

Ground pepper to taste

20 drops clear Stevia

3 scoops pure stevia powder


Citrus Dressing

¼ c. apple cider vinegar

1 c. water

1 T. fresh lemon juice

15 drops clear Stevia

10 drops apricot nectar flavor Stevia

1 scoop pure Stevia powder

¼ t. Chinese Style Five Spice (optional)

¼ t. garlic salt (optional)


Taco Seasoning

1 T. chili powder

¼ t. garlic powder

¼ t. onion powder

¼ t. dried oregano

½ t. paprika

1 ½ t. ground cumin

1 t. sea salt

1 t. black pepper


Crunchy Chicken Salad

3.5 oz chicken breast

½ chopped apple

1 or 2 stalks chopped celery

Vinaigrette or Citrus Dressing


Cook and cut up chicken. Toss chicken, apple and celery. Spray or spoon on Vinaigrette or Citrus Dressing


Tomato Soup (2 servings)

2 cloves garlic, minced

2 cans diced tomatoes (sugar free)

1 t. oregano

1 t. thyme

1 t. parsley

1 c. cottage cheese


Drain a little juice from the tomatoes into a saucepan and sauté the garlic for a minute. Stir in the tomatoes and spices, simmer for 5 minutes. Add cottage cheese and blend until smooth. An immersion blender works best, but you can blend in normal blender too. Season with salt and pepper to taste.



Fish and Asparagus

3.5 oz tilapia or cod, already thawed

½ lemon

Garlic salt to taste

Lemon salt to taste

Frozen, chopped asparagus (usually microwavable and available in frozen veggie section)


Preheat oven to 350. Season fish with garlic salt, lemon salt, and lemon juice. Bake on cookie sheet or non-stick pan for 15 minutes. You may want to ask the butcher for exact cooking times and temperatures depending on the type of fish you buy. They can also cut fish pieces to whatever size or weight you need.

Microwave or steam asparagus and season with lemon juice and garlic salt


Chili         3 Servings                                                                                                     

10 oz lean ground beef

3 t. sugar free tomato paste

2 cans diced tomatoes

2 large onions, chopped

3 cloves garlic, minced

½ t. chili powder

Cayenne pepper to taste

½ t. cumin

½ t. thyme

½ t. basil

Salt and pepper to taste

Water, add for desired consistency


Brown meat with onions and garlic. Drain fat from meat. Add tomatoes, tomato paste and remaining seasonings. Simmer until onions are to desired tenderness.


Fried Chicken

3.5 oz chicken breast

1 T. milk

1 grissini breadstick

Salt and pepper


Totally crush breadstick (put in plastic bag and crush with rolling pin). Dip chicken in milk and coat with breadstick crumbs. Cook in nonstick pan. Season with salt and pepper.


Tomato and Cucumber Chunk Salad

1 tomato

1 cucumber

Balsamic vinegar

Chop large pieces of tomato and cucumber; toss with balsamic vinegar and sea salt, to taste.


Taco Salad

2 c. romaine lettuce

3 oz lean ground beef

½ – 1 t. taco seasoning (depending on how much you like)

1 grissini stick

Vinaigrette or Citrus Dressing


Brown ground beef in nonstick pan and drain. Add taco seasoning to beef. Place beef on top of lettuce and top with crushed grissini stick and dressing.


Peppercorn Steak   4 servings

1 Lb. lean beef steak pieces

30 whole peppercorns, cracked

1/3 t. salt

2 T. water

1 large or 2 medium sweet onions


Crack pepper by placing in a towel and crushing with a rolling pin. Moisten steaks and pat cracked pepper and salt into steaks. Heat water in nonstick pan. Cook steaks and sliced onion in pan and fry for 15 minutes.


Spinach and Tomato Omelet

3 whole eggs

2 T. milk for creamy omelet or 3 T. water for fluffy omelet

Handful of fresh spinach

1 tomato, chopped

Salt and pepper to taste


Tear up spinach. Put in frying pan with 1 T. water and cook until wilted, 1-3 minutes over medium heat. While spinach is cooking, crack eggs into bowl and add either water or milk, and whisk. Add eggs to spinach and allow to cook until it begins to bubble. You will be able to lift edges with spatula. At this point, lift eggs and let uncooked portion spill to the bottom so that it is able to cook completely (or until desired point). Season with salt and pepper. Garnish with tomato.


Blackened Chicken

3.5 oz chicken breast

Seasonings of choice (taco, old bay, or any mixture you would like to create)


Heat nonstick fry pan and add mound of seasoning. Place piece of chicken on the seasoning and cook for 4 minutes. Remove chicken and add another mound of seasoning, flip chicken and cook for another 4 minutes, or until completely cooked through.


Roasted Chicken

If frozen: place pieces of chicken breast in corning ware or roasting pan and cover. Roast in over at 350 for 4-5 hours.

If thawed: Place chicken with ½ c. water in over at 350 for 4-5 hours.


Spicy Shrimp Tomato Soup (3 servings)

4 T. minced garlic

1 lb. cooked shrimp

Old bay seasoning

2 15 oz. cans chicken broth, sugar free

2 cans diced tomatoes

Cayenne pepper to taste


In a pan, roast garlic with a little bit of your chicken broth being careful not to burn. Add chopped shrimp and season with old bay seasoning. Put tomatoes in blender or food processor and puree. Add the rest of the chicken broth and tomatoes to pan. Add more old bay seasoning to taste. Let simmer for 15 minutes. Add cayenne pepper for more spice.


Taco Lettuce Wraps

3.5  oz lean beef

3 full leaves romaine lettuce

Taco seasoning

Vinaigrette or citrus dressing


Brown beef in nonstick pan. Drain any fat. Add taco seasoning. Place taco meat on romaine lettuce pieces and drizzle dressing on top.


Crab Cakes

3.5 oz crab meat

1 grissini stick (ground into fine crumbs)

1 t. parsley

½ t. tarragon

½ t. paprika

½ t. lemon juice

¼ t. cayenne pepper

¼ t. dry mustard


Grind grissini into powder and place into small dish. In bowl, combine crab meat and remaining ingredients. Mix well and form into patties. Coat each side of patty with grissini powder. Brown in nonstick pan over medium heat, 3 minutes for each side.


Crab Bisque

3.5 oz crab meat

1 cup tomato, chopped

2 cups vegetable broth

½ T. onion powder

1 clove garlic, crushed and minced

1 t. Old Bay seasoning

1 bay leaf

1 t. cayenne pepper

Salt and pepper to taste


Puree tomatoes and broth in food processor or blender. Heat up mixture in a small saucepan. Add crab and spices. Simmer for 20-30 minutes stirring frequently.



Fish Tacos

3.5 oz. cod or tilapia, flounder, haddock or branzino white fish

2 c. shredded cabbage

3 lemon wedges

Cayenne Pepper

Celery Salt

¼ c. apple cider vinegar


Place the fish on a baking dish lined with stick-free aluminum foil. Sprinkle with celery salt, cayenne pepper and the juice of one lemon wedge. Bake at 350 for about 15 minutes.

Mix apple cider vinegar, cayenne pepper and juice from one lemon wedge.

Put shredded cabbage into a bowl or deep dish. When fish is done, but it into chunks and arrange on top of the cabbage. Pour dressing on top and eat immediately.