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Broiled Grapefruit

1 grapefruit


Stevia (optional)

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

grapefruit skin.

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

Stevia (optional)

Mix berries into yogurt and enjoy.

Veggie Omelet

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

Shrimp Salad

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.

Cabbage Rolls

Lean ground beef, chicken or turkey

Diced onions

Diced celery


Favorite Mrs. Dash seasoning

Tomato Sauce

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.

Stuffed Peppers

Peppers (green, red, yellow, orange)

Ground beef, chicken, turkey

Diced onions

Diced celery

Italian seasoning

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.

Taco Salad

Ground beef, chicken, turkey


Taco Seasoning (no sugar added)

Romaine lettuce


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

cook down.

Chinese Chicken Eggrolls

Shredded cooked and seasoned chicken breast

Diced onions

Shredded cabbage – cooked till tender in skillet

Chinese 4 spice

Garlic powder


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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