Stuffed Peppers


4 large bell peppers (any color)
1 lb extra lean ground beef or ground turkey
1 clove garlic, minced
1 cup cauliflower, grated **See cauliflower rice recipes in the tip of the week for extra flavor**
1 teaspoon sea salt
1/4 teaspoon black pepper
1 can (14.5 oz) diced tomatoes
1 can (8 oz) plain tomato sauce (low sugar or sugar free)


  1. Cut thin slice from stem end of each bell pepper to remove top of pepper. Remove seeds and membranes; rinse peppers. If necessary, cut thin slice from bottom of each pepper so they stand up straight. In 4-quart Dutch oven, add enough water to cover peppers. Heat to boiling; add peppers. Cook about 5 minutes; drain.
  2. In 10-inch skillet, cook meat and garlic over medium heat 8 to 10 minutes, stirring occasionally, until meat is brown; drain. Stir in cauliflower, salt, pepper, diced tomatoes and tomato sauce; cook until hot.
  3. Heat oven to 350°F.
  4. Stuff peppers with meat mixture. Stand peppers upright in ungreased 8-inch square glass baking dish.
  5. Cover tightly with foil. Bake 30 minutes. Uncover and bake about 10 minutes longer or until peppers are tender.

Phase 1 Beef and Broccoli

Looking for a tasty phase 1 friendly substitute for Chinese Take out? Look no further!


1 .5 lbs. beef chuck roast, sliced
4 cups broccoli florets
1 cup beef broth
1/2 cup low sodium soy sauce
1/4 cup water


Place thinly sliced beef strips in a slow cooker and pour beef broth and soy sauce over meat.
Cover and cook until beef is tender. Cook time is usually 6-8 hours on high or for 3-4 hours on low.
Add broccoli to slow cooker after beef is tender and cook for 30 minutes until broccoli is tender. Drain excess fat if necessary before adding broccoli.
Serve and enjoy!

Mexican Chicken Soup with Ideal Protein Rotini


  • 1 pkg of IP rotini (or noodle of choice)
  • 2 cups bone broth
  • 2 tbsp salsa
  • 2 oz cooked chicken
  • 1/4 c chopped zucchini
  • 1/8 c diced onion
  • 1/8 c diced green chilis
  • 1/4 c celery
  • paprika, garlic powder, onion powder, cumin, sea salt, pepper, and chili powder to taste


Pour 2 cups of broth in to a saucepan, adding IP rotini, vegetables of choice (unless using Thrive freeze dried, then reserve to the end*) & simmer adding spices of choice until vegetables and noodles are cooked through, add in 2 tbsp of salsa and heat for 3-5 minutes.


This soup is super versatile because you can use your choice of noodles, and vegetables… even meats!

Ideal Protein Stuffed Mushrooms


  • 1/2 lb of julienned ham
  • 1/2 packet of IP Salt and Vinegar Ridges crushed
  • 4 Lg Portabello caps
  • 3 cups of portobello mushrooms chopped
  • 1 cup cucumber chopped
  • 1 cup radish
  • 1 Tbsp green onions chopped
  • 1 clove of garlic minced
  • 2 Tbsp of Walden Farms Balsamic Vinaigrette dressing
  • 1 tsp Olive Oil
  • S & P to taste


Marinate the 4 large mushroom caps with olive oil and garlic. Chop the remaining mushrooms. Slowly cook green onions in olive oil marinade from mushrooms. Add chopped mushrooms to pan and cook until all water is evaporated. Add chopped garlic and cook for 1 minute. Add dressing with ham, mix well.

Missing breakfast foods? Try out this Phase 1 friendly Waffle! – 10/21/2015

1 pkg Wildberry yougurt (or Banana pudding package)
2 Tbsp egg whites
3 Tbsp water
1/4 Tsp baking powder
Pinch of salt
Walden Farms Pancake Syrup

Mix egg whites, water, baking powder salt together.
Add wildberry yogurt or banana pudding package and stir until well mixed.
Place on a heated lightly oiled waffle iron. Let it cook for about 4 minutes. Serve with Walden Farms syrup of your choice.


Pumpkin Muffins, the Perfect Fall Snack!

Blend in Magic Bullet or blender 1 pkt IP Butterscotch Pudding and 1 pkt of Crispy Cereal to make a fine powder
Add 2 Egg Whites
1 TSP of Baking Powder
1-2 TBL of Torani Sugar Free Pumpkin Pie Syrup Mix
Disperse into muffin tray. Bake at 350 degrees for 15-20 min (Until done)

Voila… Pumpkin Muffins!

This recipe makes two unrestricted servings so enjoy half and refrigerate the other to enjoy later smile emoticon If you microwave your leftover muffins for 20-30 seconds.

Baked Eggs in a Portabella Cap (great for all phases) – 7/15/2015

Reminder the portion of eggs for a Phase 1-3 dieters is 4 whole eggs plus 2 egg whites.

So you could actually have two mushroom caps, with 1 egg plus 1 egg white in each cap and two mushroom caps with 1 egg in each, for a total of 4 caps.

portobello mushroom caps
black pepper
fresh parsley or thyme
olive oil


1. Clean the portobello mushroom caps with a damp cloth, remove the stem and scrape out the gills so you have a well deep enough for the egg.

2. Rub a little bit of olive oil on the outside of the mushroom to help it cook and keep it from sticking to the pan. Arrange the caps on a baking sheet.

3. Crack each egg into a small bowl and then carefully slide it onto a mushroom cap

4. Sprinkle with black pepper and fresh herbs of choice â I used parsley but thyme would be great as well.

5. CAREFULLY place the baking pan into the pre-heated 375 degree F oven and bake for 20-30 minutes. The amount of time required depends on how thick your mushrooms are and how done you like your eggs