Recipes for Weight Loss

A sampling of recipes for your hcg diet

With apples, oranges, strawberries and more on the list, you'll find some great ways to keep things new!

Strawberry Vinaigrette

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Ingredients
Strawberries
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste

Directions
Combine all ingredients in food processor. Puree until smooth. Pour over
fresh arugula or green salad. Garnish with sliced strawberries and freshly
ground black pepper. Variations: use as a marinade or sauce for chicken.
Makes 1 serving (1 fruit)
Crunchy Apple - Chicken Salad

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Ingredients
100 grams chicken cooked and diced
1 apple diced
3 stalks celery diced
3 tablespoons lemon juice
1/8 teaspoon cinnamon
Dash of nutmeg
Dash of cardamom
Dash of salt
Stevia to taste
Wedge of lemon

Directions
Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20
minutes. Serve with a wedge of lemon and enjoy.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
Phase 3 modifications: Add chopped walnuts or raw almonds. Mix in low
sugar Greek yogurt or 1 tablespoon of mayonnaise for a creamier texture.
Strawberry Smoothie

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Handful Frozen Strawberries
About 1 cup water or 1 Can Orange or Black Cherry Zevia Pop …..just Fill until liquid is 2/3 way up the strawberries
Stevia to taste
¼ tsp Vanilla
Blend in Blender or VitaMix

Your diet should be rich with a variety of lean meats. Find some novel ways to spice up your diet!

Barbeque Chicken

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Ingredients
100 grams of chicken breast whole
1 serving of barbecue sauce –See recipe below
Directions
Coat chicken with barbeque sauce and fry with a little water in small frying
pan until cooked thoroughly on low heat. Stir constantly and add water so
that it doesn’t burn or grill on the barbeque. Serve hot. Add salt and pepper
to taste.
Makes 1 serving (1 protein, 1 vegetable)
Savory Beef Stew

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Ingredients
100 grams lean steak (round, London broil, or any other lean steak) finely
cubed or whole. This is a slow cooked dish so, for multiple servings, weigh
out in hundred gram increments and then divide into equal servings at the
end of the cooking process.
Chopped celery
1 cup beef broth or water
1 tablespoon chopped onion
1 clove garlic crushed and minced
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
Pinch of oregano
Cayenne pepper to taste
Salt and pepper to taste

Directions
In saucepan, lightly brown cubed beef, onion and garlic. Add water,
vegetables, and spices and bring to a boil. Reduce heat and simmer for
approximately 30 minutes to an hour or until the beef is tender. Add water
as needed to create a stew like consistency. Serve hot and enjoy. Garnish
with parsley. This also works as a crock pot recipe. Just add additional
water and slow cook whole 100 gram servings instead of cubed.
Makes multiple servings (1 protein, 1 vegetable)
Chili

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Ingredients
100 grams lean ground beef (less than 7% fat)
1 cup chopped tomatoes
½ cup water
2 tablespoons minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
¼ teaspoon chili powder
Pinch of oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste

Directions
Brown ground beef in small frying pan, add onions and garlic. Stir in
tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks the more tender and flavorful. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and salt and pepper to taste.
Makes 1 serving (1 protein, 1 vegetable or fruit)
Tomato-Basil Chicken

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Ingredients
100 grams cubed chicken
1 cup chopped tomato
¼ cup water or chicken broth
2 tablespoons lemon juice
2 tablespoons chopped onion
1-2 cloves garlic sliced
3 leaves basil rolled and sliced
1/8 teaspoon oregano fresh or dried
¼ teaspoon garlic powder
¼ teaspoon onion powder
Cayenne to taste
Salt and pepper to taste

Directions
Lightly brown the chicken in small saucepan with lemon juice. Add garlic,
onion, spices and water. After chicken is cooked add fresh tomatoes and
basil. Continue cooking for 5-10 minutes. Salt and pepper to taste, garnish
with fresh basil.
Makes 1 serving (1 protein, 1 fruit or vegetable)
Home-made Chicken Broth

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Ingredients
3 large chicken breasts
10 or more cups of water
½ large onion chopped
4 stalks of celery chopped
5 cloves of garlic sliced
1 bay leaf
Salt and pepper to taste
Directions
In a large soup pot or crock pot combine chicken and 10 or more cups of
water. Water should slightly cover the chicken. Add celery and spices.
Heat to a boil then reduce heat to simmer. Allow to slow cook for 4 hours.
Remove vegetables and chicken from broth. Refrigerate stock and skim off
the chicken fat. Put through a strainer for a clear broth. Save the chicken
and make chicken salad (page 43) or add to soups.

Chicken Tacos

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Ingredients
100 grams finely chopped or ground chicken breast
¼ cup chicken broth or water
1 tablespoon chopped onion
1 clove garlic crushed and minced
1/8 teaspoon oregano
Cayenne pepper to taste
Pinch of cumin
Fresh cilantro chopped
2-4 large lettuce leaves
Directions
In a small frying pan cook chicken in broth. Add onion, garlic, and spices.
Deglaze pan with lemon juice or a little water. Serve chicken taco style in
butter lettuce or romaine leaves or top with salsa (page 53)
Makes 1 serving (1 protein, 1 vegetable)

Shrimp, lobster, tilapia and other white fish - serve up something great!

Citrus Fish

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Ingredients
100 grams white fish
1 tablespoon minced onion
2 tablespoons lemon juice
Lemon and orange zest to taste
Lemon and orange slices
Chopped parsley
Salt and pepper to taste
Stevia to taste

Directions
Mix lemon juice with zest and a little stevia. Baste fish with mixture and top
with salt, pepper, and lemon and orange slices. Wrap in aluminum foil and
place on the barbeque or in oven at 350 degrees. Cook fish for 5-10 minutes
or until fish is thoroughly cooked. Serve with lemon and top with parsley.
Makes one serving (1 protein, 1 fruit)
Spicy Crab Salad

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Ingredients
100 grams crab
Celery diced (optional)
© 2007 T Skye Enterprises, Inc.
All rights reserved
31
1 tablespoon lemon juice
2 teaspoons apple cider vinegar
1 tablespoon Bragg’s liquid aminos
1 tablespoon finely minced red onion
Dash of garlic powder
Dash of onion powder
Cayenne pepper to taste
Salt and black pepper to taste
You may substitute 1 teaspoon of Old Bay seasoning for the powdered ingredients.
Directions
Steam the crab and chop into medium chunks. Toss with onions, spices, and
liquid ingredients. Marinate for 15 minutes or more and serve over mixed
green salad or add diced celery.
Makes one serving (1 protein, 1 vegetable)
Shrimp Scampi

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Ingredients
100 grams shrimp
¼ cup vegetable broth or water
3 tablespoons lemon juice
4 cloves garlic crushed and minced
Dash of garlic powder
Dash of onion powder
© 2007 T Skye Enterprises, Inc.
All rights reserved
114
Dash of chili or cayenne pepper powder to taste
Salt and pepper to taste
Directions
Add garlic to liquid ingredients. Add shrimp and additional spices. Cook
for 5-7 minutes until shrimp are pink and liquid is reduced. Serve hot or
cold with a salad or on a bed of spinach.
Makes 1 serving (1 protein)

Lots and lots of vegetables - lots of ways to keep it healthy!

Japanese Cucumber Salad

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Content
Marinara Sauce

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Content
Barbeque Sauce

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Content
Fresh Salsa

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Content

Spices can do more than make your dishes tastier - many spices have added health benefits!

Cinnamon Boosts brain function Assists with blood sugar control Antimicrobial properties Antifungal properties Anticlotting properties Contains calcium, vitamins/fiber Aids in digestion Tarragon Aids in digestion May help with insomnia Anti-inflammatory properties	Curry and Turmeric Anti-inflammatory May decrease arthritis pain May decrease risk of certain types of cancers May protect against Alzheimer’s disease May decrease cholesterol May boost brain function Dill Good source of calcium Antibacterial properties May have anticarcinogenic properties	Basil Good source of beta-carotene Anti-inflammatory properties Antibacterial properties Rich in antioxidants Cilantro (coriander seeds) May help control blood sugar May help cleanse heavy metals from the body Antimicrobial properties Rich in phyto-nutrients May help decrease cholesterol Aids in digestion
Cumin Good source of iron Anticarcinogenic properties Aids in digestion Believed to be a blood purifier	Saffron Aids in digestion May help with depression May have anticarcinogenic properties Rich in antioxidants	Black pepper Aids in digestion Rich in antioxidants Antibacterial properties
Cayenne pepper Anti-inflammatory Pain relief May help prevent ulcers May assist with weight loss efforts by increasing metabolism Improves circulation Decreases mucous production	Ginger Aids in digestion Anti-inflammatory properties Boosts the immune system May protect against colon cancer	Mustard Rich in phyto-nutrients Anti-inflammatory properties May improve cardiovascular health Aids in digestion
Oregano Antibacterial properties Rich in antioxidants Aids in digestion May assist with respiratory problems	Peppermint Aids in digestion Useful in aromatherapy Makes a wonderful tea Rich in phyto-nutrients	Rosemary Anti-inflammatory properties Rich in antioxidants Anticarcinogenic properties Rich in vitamin E and minerals A mild diuretic May help to detoxify the liver May improve brain function and memory
Sage Anti-inflammatory Antimicrobial properties Rich in antioxidants May improve brain function and memory	Thyme Antibacterial properties Rich in antioxidants May benefit respiratory health Improves circulation Strengthens the immune system	Parsley Improves circulation Prevents bad breath Rich in vitamins and minerals Rich in antioxidants Mild diuretic May improve kidney function
Garlic Antibacterial properties Antiviral properties Rich in antioxidants May help decrease cholesterol	Onion Antibacterial properties May improve respiratory health May help decrease cholesterol May improve cardiovascular health	Lemon Lemon oil may be helpful for dissolving cellulite (phase 3 only) Rich source of vitamin C Boosts the immune system Antibacterial properties May be helpful for detoxifying the liver