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Main Course Options:

Cajun Chicken Breast


Baste 4 ounces chicken breast with Cajun seasoning and grill. 

Place on bed of lettuce.

 Sprinkle with salt, pepper and lemon juice.


Chicken Fajitas


1 teaspoon salt 

1/2 teaspoon ground cumin 

1/2 teaspoon onion powder

 1/4 teaspoon garlic powder 

1/4 cup water 

6 oz boneless chicken breast cut into 1/2-inch strips

 1 green bell pepper—cored, seeded and cut into thin strips 

1 medium onion, thinly sliced 2 tablespoons fresh lime juice.


 1. In a zip plastic bag, combine the chile powder with the salt, cumin, onion powder, garlic powder, water. Add the chicken, bell pepper and onion, seal and knead gently to coat. Refrigerate for 15 minutes. 1. Heat a large nonstick skillet. Empty the contents of the bag into the skillet and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the chicken is cooked through, about 6 minutes. Remove from the heat. 


Melba Toast Bruschetta

Diced tomatoes, onion, cilantro, Balsamic vinegar, plenty of salt.  Cut everything up, stir in balsamic vinegar and salt to taste. Top Melba toast and enjoy!


HCG Friendly Chili

1# extra lean ground beef – 93% lean or better

2 cans tomato paste**

4 cans water (measure from the tomato paste can)(this can be reduced for thicker chili)

1 tsp. chili powder

1 tsp. dried cilantro

½ tsp. ground Cumin

2 tsp. dried minced garlic

1 tsp. onion powder OR one whole chopped yellow onion

Instead of browning the meat, put 1 c. of water into a large soup pot and crumble the ground meat into it. Bring it to a boil and cook for 5 minutes or until you see no pink. Continue to break up the meat with a spoon or metal spatula while cooking. Drain thoroughly.

Mix tomato paste and water, and add herbs and spices. Add meat back into sauce and bring to a boil. Reduce heat and simmer for 10-15 minutes. 

Serve ½ cup over a 1-cup bed of chopped lettuce or spinach. 


Bunless Burgers

__ oz. 95% fat free ground beef

1 large tomato

Onion salt

Ground pepper

Dill seed

Prepare ground beef patty on George Foreman grill. 

 Sandwich each patty between 2 slices of tomato or use lettuce as buns.

Sprinkle with onion salt and ground pepper. Serve with sliced tomatoes or lettuce for the rest of your vegetable.

Servings: 1 protein, 1 vegetable



Peppercorn Steak

4 x ___ oz. lean beef steak pieces

30 whole peppercorns, cracked

1/3 t. salt

2 T. water

1 large or 2 medium sweet onions

Crack pepper by placing in a towel and striking it with a wooden mallet or rolling pin. 

Moisten steaks and then pat cracked pepper and salt onto steaks.

 Heat water in a nonstick pan.

 Place steaks and sliced onion in the pan and brown 15 minutes.

Servings: 4 proteins


Simply Broiled Scallops

4 oz. scallops

Garlic salt

Fresh lemon juice

Rinse scallops and place in a shallow baking pan.

 Sprinkle with garlic salt and lemon juice. Broil on medium 6 to 8 minutes. 

Do not overcook.

Servings: 1 protein


Seafood Gumbo

 4 oz. seafood (any combination of shrimp, scallops, lobster or whitefish)

1 clove, chopped garlic

1/8 t. garlic powder

2 large chopped Roma tomatoes

  1/8 t. celery salt

1/4 t. onion salt 

1/8 t. ground cayenne

1/4 t. Creole seasoning

 1-2 packets stevia

Sauté seafood with chopped garlic over high heat until lightly browned. 

Add remaining ingredients and simmer on low heat for 15minutes.

Servings: 1 protein, 1 vegetable


Oriental Ginger Chicken


100 grams chicken

¼ cup chicken broth or water

4 tablespoons lemon juice

¼ teaspoon lemon or orange zest

½ teaspoon fresh ginger

1 tablespoon chopped onion

Stevia to taste

Salt and pepper to taste

Cayenne pepper to taste


In a small sauce pan, sauté chicken in a little lemon juice and water until slightly browned. Add spices, ginger, salt, lemon and stevia.  Deglaze the pan periodically by adding a little water. Serve hot and garnish with lemon or orange slices.

Makes 1 serving (1 protein)


Chicken Tarragon


100 grams chicken breast

¼ cup tarragon and garlic infusion

¼ cup chicken broth or water

2 tablespoons lemon juice

½ teaspoon fresh chopped tarragon

1 tablespoon chopped onion

1 clove garlic minced

Dash of mustard powder

Salt and pepper to taste


Heat the chicken broth, vinegar, garlic, and onion in a small saucepan or frying pan. Add chicken and sauté for about 10 minutes or until chicken is completely cooked and liquid is reduced. Deglaze the pan periodically with a little water to create a sauce. Serve hot.


Ground Beef Tacos

100 grams lean ground beef

Lettuce leaves

1 tablespoon finely minced onion

1 clove crushed and minced garlic

Dash of garlic powder

Dash of onion powder

of dried oregano

Fresh chopped cilantro to taste

Cayenne pepper to taste

Salt and black pepper to taste


Brown ground beef. Add onion, garlic, and spices and a little water and simmer gently for 5-10 minutes. Add salt to taste. Serve taco style in butter lettuce or romaine leaf mock tortillas or with a side of tomatoes or salsa.

Makes 1 serving (1 protein, 1 vegetable)

Lettuce wraps

Brown lean ground beef. 

Mix with  (low fat, sugar free) fajita seasoning, 

sauté various bell peppers- red, green, yellow, and orange- with onion.

 Wrap in lettuce leaves and voila!


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