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Cut grapefruit in half. Score each segment and around the perimeter of the
Sprinkle generously with cinnamon.
Drop broiler rack to middle of oven. Broil grapefruit until it puffs up out of
Allow to cool just a bit. Sprinkle Stevia if necessary but try it without first. The
sweetness of the grapefruit is released during heating. You may not need to
sweeten it further. It smells wonderful when it is cooking and tastes even better.
Yogurt – Berry Breakfast
1 cup Greek yogurt
Berry of choice
Mix berries into yogurt and enjoy.
2 whole eggs
Diced veggies of choice (onions, broccoli, asparagus, spinach, etc.)
Salt and pepper
Precook veggies of choice
Coat skillet with non-stick spray
Whip eggs, add salt and pepper then pour into skillet
Cook egg until firm on one side and flip
Sprinkle veggies on one side of egg and fold the other side of the egg over veggies
Top with a couple tablespoons of fresh herbs or salsa
Chopped romaine and spring mix
Add pre-cooked shrimp over lettuce (I like to grill or pan fry my shrimp)
Thinly slice leeks and sprinkle on top
Slice 4 to 6 strawberries and lay on top
Dressing: mix apple cider vinegar with water and add spices of choice or squeeze
a half of a lemon over top salad.
Lean ground beef, chicken or turkey
Favorite Mrs. Dash seasoning
Mix together raw ground beef, chicken or turkey. Add in diced onions and celery.
Add in seasonings of choice. An Italian seasoning is tasty in this recipe. Set aside.
For ease of wrapping cabbage rolls, blanch big cabbage leaves to soften first. Put
one cup filler in cabbage leaf and roll up.
Place in baking dish, seam side down. Pour tomato sauce over rolls and bake
approximately 30 minutes at 350 degrees.
Peppers (green, red, yellow, orange)
Ground beef, chicken, turkey
Tomato Sauce or Petite Diced Tomatoes in Tomato Sauce
Mix together raw ground beef, chicken, turkey, diced onions, diced celery and
Stuff raw mix into peppers. Set in baking dish. Pour tomato sauce or diced
tomatoes in sauce over stuffed peppers and bake until pepper is tender and meat
mix is cooked. You may want to undercook just a bit if you plan to reheat in
microwave later in the week. It will cook thru then and not be overcooked had
you cooked it through initially.
Bake at 350 degrees.
Ground beef, chicken, turkey
Taco Seasoning (no sugar added)
Fry ground beef, chicken or turkey in skillet. Pour off all grease, leaving just a
smidge in the bottom of the pan. Add onions and cook until caramelized. Add
ground meat back to cooked onions. Add seasoning and a bit of water. Cook until
seasoning has infiltrated the meat mix.
When it comes time to eat, reheat the taco mix and sprinkle on the top of your
romaine lettuce. Add salsa and enjoy.
There are a number of salsas on the market that are sugar free. These can be used
over top burgers, fish, salads, etc.
I make a full stock pot when I make chili. Sometimes I freeze ½ and thaw it a
couple weeks later. This is a thick and meaty chili.
4 pounds ground beef, chicken, turkey
2 cups diced onions
2 cups diced celery
Diced peppers (optional)
2 cans tomato Sauce
1 can tomato paste
2 cans Muir Glen Fire Roasted Tomatoes
2 cans Muir Glen Adobo Seasoned Tomatoes
2 cans Muir Glen Chipole Pepper Tomatoes (has a little sugar in ingred list so may
want to eliminate in Phase I)
Salt, pepper, chili powder, cumin
Fry ground meat. In separate skillet, fry onions and celery until caramelized. Mix
together and add all tomato products. Season to taste. Simmer to blend all flavors
together approximately three hours on low temp. Enjoy.
Crock Pot Spicy Chicken Chili
8 chicken breasts
4 cups chicken broth
2 cup diced onions
2 cup diced celery
Fresh chopped cilantro
Minced garlic to taste
Cumin to taste and a couple tablespoons of chili powder
Dash hot pepper sauce
In a large skillet, sear chicken breasts on both sides to brown.
Cut chicken into cubes.
Add chicken and remaining ingredients.
Cook on high 4 hours.
Crock Pot Steak Soup
2 to 3 pounds of Lean steak of choice (I like tenderloin)
Entire bull celery bunch- diced
3 large onions – sliced
2 cups water
1 bottle Kitchen Bouquet
1 large bunch kale
Salt, pepper, Mrs. Dash of choice
Cut steak into cubes and brown in skillet.
Add water in bottom of crock pot. Layer in browned steak, full stalk of diced
celery, 3 large sliced onions. Pour bottle of kitchen bouquet over layers.
Cook on high 6 hours.
Pull kale off thick stem and add to steak soup at the very end. Allow to steam and
Chinese Chicken Eggrolls
Shredded cooked and seasoned chicken breast
Shredded cabbage – cooked till tender in skillet
Chinese 4 spice
Blanched cabbage leaves
Mix together shredded chicken, diced onions, shredded cabbage and spices.
Wrap ¼ cup of chicken mix in the center of each cabbage leaf and roll.
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The Shape program has succeeded in allowing me to lose about 35 pounds in 3 months. I was skeptical at first since other methods I've tried have failed. But I'm a believer now!