Blueberry, basil and pepper Grilled Chicken

1 packet of Ideal Protein Blueberry Pudding Mix
2 tablespoons of Fresh Chopped Basil
Fresh Ground Pepper(to taste)

Prepare the pudding as directed, using 190 ml of water.
After preparation, add the fresh Basil and Pepper.
Use this aromatic mixture as a sauce on grilled chicken breasts. Amazing!

5-Ingredient Lemon Pepper Salmon

1 tablespoon olive oil
4 (5 ounce) salmon fillets
Sea Salt to taste
Lemon pepper seasoning to taste
¼ cup vinegar

Heat oil in a large skillet over medium-high heat. Season both sides of salmon fillets with salt and lemon pepper. Add to hot skillet and cook until browned, about 2 minutes per side. Add vinegar to skillet and reduce heat to a simmer. Continually spoon liquid over fish and cook until vinegar is thick and syrupy and salmon is cooked through, about 2 more minutes for medium, longer for well done. Serve immediately.


5 oz lean ground beef
1 small foil loaf pan
Seasonings of choice (sea salt, pepper, garlic powder, onion powder, whatever else desired)
Try adding one of Walden Farms dressings; such as Hickory Bar Be Que Sauce, Asian Sauce.

Season meat. You can either add bar-b-que sauce to meat or to the top of loaf toward the end of cooking.

Preheat oven to 350°. Put meat into loaf pan. Using a wooden spoon, punch holes into the loaf, from top to bottom. Bake for 15 mins. Poor off any juice that has collected. Bake another 15 mins. Check to see if cooked through and through. Pour desired sauce over top of loaf and into holes. Increase oven temp to 400° and make for another 5-10 mins to brown further.

Tomato and Meat sauce

1 oz lean ground meat
Roma tomatoes, diced
Onions, diced
Celery, diced
Bell pepper, diced
Celery, diced
Garlic, minced
Seasonings—sea salt, pepper, basil, oregano

Sauté vegetables until soft; add tomatoes. Add seasonings. Cook the tomato mixture down until you have about 2 C of the mixture left. Season ground meat with sea salt, pepper, etc. Brown. Add to tomato mixture. This made about 3 C of mixture and should be counted as enough for 3 meals. Can be served over steamed cauliflower and zucchini.

Ideal Turkey Goulash

2 tsp. olive oil
11/2 c cubed turnips
1-2 TBL Walden Farms Caesar
5oz. ground turkey (LEAN) (or use your preference of the approved protein meat source)
1 clove garlic
1/4 c chopped onion
1/4c chopped bell pepper
1/2 T. paprika
1/4tsp cumin
1/4 tsp marjoram
Black Pepper
1/4 c water
1/2 T DILL
1/2 T. flat-leaf parsley

Boil water & cook turnips until soft (fork test). Drain and set aside. Heat skillet over high heat & add olive oil and ground turkey. Cook for 2 mins while breaking up the meat. Add garlic, onions, bell pepper and seasonings except dill and parsley. Cook for approx, 4min., and then add water & Caesar dressing. Bring to a bubble, and then reduce heat to low and add turnips, dill & parsley. Cook for 1-2 min.

Ideal BBQ Chicken

6 boneless skinless chicken breasts
3 tbsp Dijon or Creole mustard
2 packets of Splenda or Stevia
1 tsp Paul Prudhome’s Blackened Steak Magic
¼ tsp poultry seasoning
1 tsp olive or grape seed oil
¼ tsp natural sea salt
½ tsp Louisiana Brand hot sauce
Zipper seal large 1 gal. bag

Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands by massaging the outside of the zipper seal bag. Add your chicken and massage the spice mix into and all over the chicken breasts and let sit in the bag. Fire up the BBQ and get it good and hot so that chicken will be seared when it is placed on the grill. Sear the first side and when you turn it to sear the second side cut your heat down and cook slow until just done (no pink). (It works in the oven too). The chicken will be tender and juicy.

Mandarin Chicken Balls

1. Prepare 1 package of Ideal Protein Orange Pancake according to the instructions.
2. Cut up 1 chicken breast into medium sized cubes.
3. Cook chicken in olive oil until cooked thoroughly.
4. Roll each chicken piece in the pancake batter until completely covered.
5. Return chicken to the skillet to cook batter around the chicken.
Serve with your favorite veggies from selected list

Pigs in a Blanket

Slice 1 piece of pork or steak into 1? strips and fry with mushrooms and peppers (strips).
Mix one packet of Ideal Protein Plain Crepe in a blender with garlic, sea salt, pepper and fresh dill.
Pour in ice cream scoop size on a pan (makes 5-6) and bake at 350°F for 10 minutes and remove from oven.
Using a spatula flip each piece, place strip of meat, mushrooms, and peppers in the middle and fold in sides.
Hold with a toothpick and place back in oven for 5 minutes.
Add other veggies if you wish.

Portobello Burgers

2 Portobello mushrooms around the same size
Lean ground Turkey or beef
Your favorite spice
Walden Farms ketchup

Take the stems off your mushrooms and clean them. Brush with olive oil and fresh garlic. Grill mushrooms. Take lean ground meat and add spices that are low sodium and low carb. Mix your spices and hamburger together. Make patties 5 ounces each and grill either on the barbecue or in the oven. Take your mushrooms and pat them with paper towel so they aren’t so moist. Put the burger in between two mushrooms and voila you have a burger and no bread. You can dress the burger with low carb ketchup. You can also use mustard which is low in sodium, carbs and fat.

Sheppard’s Pie

1. Cook one whole cauliflower until soft enough to mash.
2. Make 1 package of your favorite Ideal Protein soup with only 100 ml of water.
3. Pour soup over cauliflower and blend or mash really well. Set aside.
4. In a skillet, brown 1 lb. of lean ground Turkey or beef. Add the following:
3 garlic cloves
1/2 cup of leeks
1/2 tsp sea salt
1 tsp rosemary
1 small, fresh tomato – diced
5. Cook turkey or beef mixture until brown.
6. Place turkey or beef mixture in the bottom of a baking pan or a casserole dish and press down firmly.
7. Place cauliflower mixture on top of the turkey or beef mixture and press down firmly.
8. Bake in the oven for 20 minutes.

Taco Salad

2 cups of celery, green peppers and mushrooms chopped coarsely or finely, as you wish
1 Ideal Protein Vegetable Chili
Sea salt
Seasonings of your choice
One portion of your favorite greens
Fresh tomato salsa
Fresh raw red onion, chopped
Fresh lemon and lime, optional
Hot sauce, optional

Drizzle a little olive oil in a pan. Add chunks of celery, green pepper and mushrooms and stir fry till ‘al dente’ Season with sea salt and your favorite seasonings. I recommend the organic Mexican Fiesta seasonings, a blend made of dehydrated chili peppers, dehydrated onion, tomato powder, paprika, cumin, dehydrated garlic, cilantro, oregano, red pepper and lemon peel. Meanwhile, cook the vegetable chili as directed on packet. When both are cooked to perfection, mix them together and place over a bed of your favorite greens. Top with fresh tomato salsa, more chopped raw red onion, a splash of lemon or lime and hot sauce, if you like. Delicious!

Breakfast Burritos for 4

This is a 3 step process, but so worth it!
STEP 1: Make one package of the Ideal Plain Crepe. Set aside
STEP 2: Make one package of the Vegetable Chili using only ½ of the water required. Set aside.
STEP 3: Mix one package of the Fine Herb & Cheese Omelet. Add your favorite veggies such as:
• 2 mushrooms
• 1 stalk of celery
• ¼ of a green pepper
• ¼ cup of leeks
• 8 spinach leaves
• 2 gloves of garlic
• ½ tsp of sea salt
1. Cut all veggies into small pieces and cook in a skillet over medium heat with 1 tbsp of olive oil.
2. Add in omelet package and scramble until cooked and mixed well with veggies.
3. Add in the chili mixture and mix well.
4. Set mixture aside.
5. Heat up a flat grill with 1 tbsp of olive oil.
6. Pour ½ of the Crepe batter on the grill keeping it thin enough to roll.
7. Once one side is cooked, very gently flip it and cook the other side.
8. Once the Crepe batter is cooked, place ½ of the egg and chili mixture in the center.
9. Bring the edges together – creating a roll.
10. Cut in half and serve half to each person. Top with homemade salsa or hot sauce.

Tandoori-Style Chicken (BBQ)

Preparation: 15 minutes
Marinating Time: 24 hours
Cooking: 45 to 60 minutes
Servings: 6


16 oz. plain yogurt 0% fat
1 Tablespoon grated ginger root
2 cloves garlic, minced
2 teapoons paprika
1 1/2 teaspoons ground cinnamon
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon ground cloves
2 1/2 pounds bone-in chicken pieces (breasts, thighs, or drumsticks)
1 medium cucumber, sliced


For the marinade: in a medium bowl, whisk together all marinade ingredients. Rinse chicken and pat dry. Place chicken pieces in a Ziploc bag set into a deep bowl. Pour marinade over chicken and close bag. Marinate in the refrigerator overnight, turning bag occasionally to distribute marinade. Remove chicken from bag, reserving marinade. Set barbeque to medium-low heat. Place chicken pieces, bone side down, in center of cooking grate. Grill 45 to 60 minutes or until chicken is tender and juices run clear, brushing with reserved marinade during the last 15 minutes of grilling time. Serve with sliced cucumber.
Tandoori is a mixture of spices commonly used in Indian cuisine. It is a fine red-brown powder. It has a very rich and subtle taste, which gets enhanced when cooked. It is not very spicy(less than chilli powder or curry for instance) and very aromatic. Ingredients used to make tandoori may vary in number and proportion but it is normally made with the following spices: mild pepper, paprika, garlic, chilli pepper, thyme, cilantro, salt, cumin, black pepper, celery, caraway, rosemary, clove, bay leaves, and cinnamon.

Shredded Beef

2 lbs stew meat (chuck)
1/2 cups water
2 cloves garlic
2 tsp chili powder
1 tsp vinegar
2 tsp oregano
1 tsp cumin
salt & pepper to taste

Brown beef in oil. Add all other ingredients, bring to boil, cover and simmer 1 1/2 hours or longer till very tender. Uncover and boil until liquid almost evaporated. With 2 forks, shred meat. Serve with grilled veggies.

Chili Stuffed Zuccini

Yield 2-3 meals
1 Zucchini moderate to large size
2-4 Packets of Ideal Protein Vegetable Chili

Cut Zucchini in half, and leave slightly hollowed out portion face up in baking dish.
Slowly pre-cook the Chili till fully hydrated on stove.
Fill hollowed out portions of Zucchini and bake in the oven at 350
till Zucchini is soft.