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Try one of our delicious Recipes ~

All recipes are acceptable for Phases 1-4!!!


Vanilla/Caramel Delight
1 Ideal Protein Ready Made Vanilla Drink
1/4 tsp of Walden Farms Caramel Dip or Caramel Syrup
Mix both ingredients and drink or add to blender with some ice. Feels like you’re cheating!

Vanilla/Cappuccino Coffee Drink
1 Ideal Protein Ready Made Vanilla or Cappuccino Drink
Double shot of espresso (doppio) in a grande cup with ½ cup of ice
Optional – Splenda
Add your Ideal Protein Vanilla or Cappuccino Drink to your espresso drink mix (and optional splenda) and enjoy.

Cinnamon Mochaccino Drink
I Ideal Protein Cappuccino Drink
1/2 tsp Instant coffee
1 tsp Cocoa powder
Dash of Cinnamon
6 ozs of Water
Optional - Walden Farms Chocolate or Caramel Syrup.
Pour cold water in shaker and add all ingredients. Shake until completely dissolved and enjoy a wonderful shake. Try in the blender with a few ice cubes to make it extra cold and creamy. Drizzle some Walden Farms Chocolate or Caramel Syrup.

Ideal Protein Waffles or Pancakes
1 Ideal Protein Pudding Mix (any flavor)
1 Egg or 2 egg whites
2 oz. of water
1/4 tsp baking powder
Spices of your choice: cinnamon, vanilla, pumpkin pie spice, etc.
Mix ingredients and pour into greased waffle iron (heat on medium setting) or make into three small pancakes in a greased pan. When done, top with your favorite WF product. Example: Ideal Protein vanilla pudding with cinnamon and vanilla. Then top with WF Maple Syrup.

Chocolate Mousse
1 Ideal Protein Dark or Milk Chocolate Pudding
1/2 Tbsp Dark cocoa powder
2-3 packets of Splenda
1 tablespoon of Decaf freeze dried coffee
6 ozs of Water
Optional – Walden Farms Marshmallow Dip or Caramel Syrup
Mix all ingredients with a whisk. Let sit for at least 5-10 minutes for the water to absorb and enjoy. Optional to top with Walden Farms Marshmallow Dip and/or Walden Farms Caramel Syrup

Chocolate Cake
1 package Ideal Protein Chocolate Drink Mix
1 Egg white
1 tsp Baking powder
1 tsp Olive oil
1 packet of Splenda/stevia
Pinch of Cinnamon
Optional – Walden Farms Chocolate Syrup and/or Walden Farms Caramel Syrup
Pour the drink mix into a bowl and add enough water to bring to a slightly watery pudding consistency Add the remaining ingredients while mixing like crazy until silky smooth. Add to small muffin tins and bake at 350 degrees for 6-8 minutes or until desired degree of moisture. Optional to add Walden Farms Chocolate Syrup and/or Walden Farms Caramel Syrup.

Oatmeal Cookies
1 Ideal Protein Oatmeal Mix
1 Ideal Protein Butterscotch or Chocolate Pudding Mix
1/8 cup Rolled oats
1/4 tsp Sea salt
1/8 tsp Cinnamon
1 tsp Splenda or Stevia
1 tsp Baking powder
1 Egg white
1 tsp Vanilla
Just enough water to get a cookie dough texture
Combine dry ingredients, and then add the last 3 liquid ingredients to reach a cookie dough texture. Spray cookie sheet lightly with Pam olive oil spray and place rolled cookies on sheet. Bake at 325 degrees for 5-8 minutes or until desired degree of moisture.

Ginger Dressing
2 Tbsp Apple cider vinegar
1 Tbsp Ginger root grated
1/3 cup Olive oil
1 Tbsp Soy sauce
1/4 tsp each Splenda or Stevia, sea salt and pepper
1/4 tsp Hot pepper sauce
Mix vinegar with ginger and let stand for 2 minutes. Strain into bowl, press to extract liquid. Whisk in oil, soy sauce, splenda, sea salt, pepper, and hot pepper sauce.

Apple Cider Dressing
1 1/2 tsp Dijon mustard
1 1/2 tsp Splenda or stevia
1/3 tsp Sea salt
1/4 tsp Ground pepper
1/3 cup Apple cider vinegar
1 Tbsp Parsley chopped
2/3 cup Olive oil
Whisk mustard, splenda, sea salt, ground pepper, vinegar and chopped parsley together in a bowl. Slowly drizzle in the olive oil, whisking constantly, until thickened. Adjust the seasoning to taste. Store covered in the refrigerator for up to 2 days. Bring apple cider vinaigrette to room temperature before using.

Light Dressing
2 Tbsp Water
1 Tbsp Apple cider vinegar
1 Garlic clove minced
2 tsp dijon mustard
Pinch - Sea salt and ground pepper
2 Tbsp Extra virgin olive oil
In small bowl, whisk together water, vinegar, garlic, mustard, sea salt and ground pepper; gradually whisk in olive oil. Makes about 1/3 cup.

Flat bread-like recipe
1 IP Potato Puree Pkg
1/3 cup Water
Seasonings to taste
Mix water with potato puree (and seasonings to taste) and spread in a preheated sprayed pan on medium heat. Flip once the bottom has set. Cook time is approx. 5 minutes. Fill with your favorite ingredients. When done, fill with your favorite veggies.

Eggplant Salad and Grilled Zucchini
1 Eggplant, sliced into rounds
1 Yellow zucchini, sliced into rounds
1 Green zucchini, sliced into rounds
1/4 cup extra virgin olive oil
Sea salt and ground pepper to taste
2 Garlic cloves, finely chopped
2 Tbsp Fresh basil, chopped
1 Tbsp Apple cider vinegar
2 Tbsp Extra virgin olive oil
Sea salt and ground pepper to taste
Preheat barbecue at medium-high intensity. Place eggplant rounds and zucchini with the olive oil, sea salt, ground pepper and mix well. Cook on the grill directly over the heat to keep rounds lightly crispy. Prepare dressing by mixing garlic, basil, vinegar, olive oil, sea salt and ground pepper. Add dressing to the warm eggplant rounds and grilled zucchini, and stir delicately so as not to break the rounds. Serve lukewarm or at room temperature.

Mashed "Potatoes"
1 Head of fresh cauliflower
Onion powder, to taste
Garlic powder, to taste
Sea salt, to taste
1/2-1 packet of Ideal Protein – Potato Puree, Chicken Soup, or Leek Soup
Boil the cauliflower until it is very soft. Drain the water. Add the seasoning and 1/2 to 1 packet of any of the IP soup mixes, to taste. Mash well and serve steaming hot.

Fried cauliflower – your hash browns substitute
Head of cauliflower (you can also use broccoli or asparagus for this recipe)
Olive oil
Sea salt
Optional – green and/or red peppers, green onions or leeks, mushrooms
Cut up cauliflower and grate with a cheese grater or place in a food processor. Add olive oil to pan and then grated cauliflower (add optional ingredients) and sea salt – make into patties and gently press down with a spatula to flatten. Cook on each side until cauliflower is tender and slightly crispy. You can grate and bag remaining head of cauliflower into 2 cup bags and put in the freezer.

Rutabaga Fries
*1 large Rutabaga, peeled and cut into wedges or french fry sticks
2 Tbsp Olive oil
1 tsp Garlic powder dried
Sea salt and cracked pepper to taste
Pinch of Cayenne pepper
Preheat oven to 400° degrees. Placed peeled and sliced rutabaga in a large bowl (or gallon baggie) and add the remaining ingredients, toss together until the fries are thoroughly coated with seasoning. Spread fries on a non-stick baking sheet. Place in oven for approx. 30 minutes covered, turn fries on baking sheet and cook for an additional 20-30 minutes uncovered. Remove from the oven and serve. Suggested dipping sauce – Walden Farms Chipotle or Russian Dressing or low sugar ketchup.
*Rutabagas are very difficult to cut through. Prior to slicing, pierce and place in the microwave for approximately 3-4 minutes or place in a steamer until partially done.

Cauliflower Bread Sticks
1 Head of cauliflower
1 tablespoon Oregano
1/2 tablespoon Basil
1 tablespoon Onion powder
1/2 tsp Red pepper flakes
2 Eggs
Parsley chopped
Sea Salt and pepper to taste
Veggie parmesan or veggie shreds
Boil or microwave the chopped cauliflower for approximately 10-15 min, then remove and put in a food processor until smooth. If you do not have a food processor, you can cook the cauliflower and mash with a potato masher until smooth. Let the cauliflower cool slightly then place in the refrigerator until cooled completely. Once cooled, mix the rest of the ingredients in the cauliflower (except the veggie cheese and parsley). Grease a cookie sheet and place the cauliflower on it. Use your hands and pat down cauliflower until it is about 1/2 in thick (square off the edges) and add parsley to the top of breadsticks. Place in an oven set for 425 degrees for about 30 min or until slightly brown. Also broil both sides of cauliflower for a few min until desired crispness. Remove from oven and cut the cauliflower in the desired sticks you want. Optional to add veggie parmesan or veggie shreds to the top of the breadsticks.

Mushroom pizza
4 Tomatoes
4 Large Portobello mushrooms
4 Garlic cloves
1 tablespoon Fresh lemon juice
1 Leek or green onions
Fresh basil
Veggie parmesan cheese
Olive oil
Sea salt
Sauté chopped leeks, garlic, and tomatoes until tomatoes are soft. Add 1 tablespoon of lemon juice to pan, with fresh basil and sea salt. Stir to combine. On a baking sheet spray mushroom caps with cooking spray. Top with the tomato mixture and a little veggie parmesan cheese. Bake at 400 degrees for 12 minutes. Yummy!

Roasted Salmon with Leeks and Tomatoes
2 Leeks
2 cups cherry tomatoes, halved
1 Tbsp extra virgin olive oil
1 Tbsp apple cider vinegar
1/2 tsp sea salt and ground pepper
4 Salmon fillets
1/4 tsp dried thyme
Thickly slice white and light green parts of leeks, rinse in sieve to remove grit. Turn into 13 x 9 inch glass baking dish. Add tomatoes, oil, vinegar and half each of the sea salt and ground pepper; toss to coat. Roast vegetables in 425 degree oven until leeks are lightly browned and tomatoes are shriveled, about 20 min. Sprinkle salmon with thyme and remaining sea salt and ground pepper. Place on leek mixture; roast until fish flakes easily when tested, about 10 min.

Spicy Scallops
1 1/2 fresh scallops, cleaned and sliced
3 tbsp fresh basil, chopped
3 cloves garlic, minced
1 jalapeno pepper, seeded and chopped
1 lb fresh mushrooms cut in quarters
36 balls of seedless cucumber, lettuce leaves (mesclun or salad mix)
2 tbsp olive oil
Dressing: 1/4 cup apple cider vinegar, 3/4 cup olive oil, dried marjoram, sea salt and ground pepper.
Heat up oil over high heat. Add scallops and seer for 1 min on each side. Add basil, garlic, jalapeno pepper and season. Fry for 1 min. Remove scallops from skillet and set aside in bowl. Add mushrooms to the skillet and brown for 3 min over high heat. Put mushrooms with scallops in the bowl and add cucumber balls. Mix vinegar with olive oil and season to taste (marjoram, sea salt and ground pepper). Pour on scallop salad, mix to coat and serve on a bed of lettuce.

Grilled Fish with Fresh Salsa Topping
You can use salmon, swordfish, halibut, tilapia or any favorite
1 1/2 pounds salmon
3 small tomatoes
1/2 onion, medium, chopped
1 jalapeno chili pepper, seeded and finely chopped
1/4 teaspoon sea salt
1/4 teaspoon black grounded pepper
1 lime, juice only
1 tablespoon cilantro, fresh, chopped
1 clove garlic, fresh, finely minced
Chop all vegetables and herbs and combine in a small bowl. Add lime juice and stir together. Then add sea salt and pepper to taste. Heat an outdoor or indoor grill pan to medium heat. Pat salmon dry with paper towel. Salt and pepper salmon, then spray tops with cooking spray. Place salmon on grill and cook for about 3 to 4 minutes per side until cooked through. Remove from grill, top with salsa topping and serve.

Chicken Fajitas in the Crock Pot
1 1/2 lbs Boneless chicken breast
1 Leek chopped (whole and chopped)
3 Sweet peppers, chopped
1/2 cup Low sodium chicken broth
1/2 tsp Sea salt
1 tsp Cumin
1 Tbsp Chili powder
Squirt of Lime juice
Combine sliced leeks and peppers in the bottom of a greased crockpot. Lay chicken on top of veggies and pour chicken broth over top. Sprinkle everything with cumin, sea salt, and chili powder and squirt of lime juice over the top. Cover and cook on low for 8 hours (or on High for 4-6 hours). When meat is done, shred with two forks and stir back into juices.

Chicken Teriyaki
2 lbs Chicken breast halved skinless
5 1/2 cups Soybean sprouts
2 cups Green peppers
4 Tbsp Green onions sliced on an angle
2 tsp fresh Ginger minced
2 cloves Garlic pressed
1/4 cup Soy sauce, low sodium
1 tablespoon Olive oil
Place chicken pieces in a nonstick 9 inch square baking dish. Mix garlic, half of the ginger and soy sauce. Pour over chicken. Cover and refrigerate for 1 hour. Preheat oven to 350 degrees. Remove chicken from the marinade. Bake chicken uncovered for 15 minutes. Turn and bake for an additional 10 to 15 minutes until cooked. Boil the marinade for 1 minute and set aside. Sauté green pepper in olive oil. Add the other half of ginger. Add sprouts and sauté for 4 minutes. The sprouts should be very hot and start to become tender. Do not overcook. Add the boiling marinade and reduce for 2 minutes. Slice the chicken breasts and serve on a bed of sprouts. Sprinkle with green onions.

Chicken Sausage
8 oz of Ground chicken
1/4 tsp Onion powder or chopped green onion
1/4 tsp Garlic powder
1/4 tsp Red pepper flakes
Pinch of Cayenne pepper
Sea salt and black pepper to taste
Olive oil
Mix all ingredients in a bowl. Heat non-stick pan over medium heat. Make the chicken sausage mix into 2-3 patties and cook for 5 minutes on each side or until cooked through. Serve and enjoy!

Crispy Chicken
8 oz Chicken tenderloins (or breasts sliced into strips)
1 Egg beaten
1/2-1 IP packet of crushed Garlic and fine herb crisps or BBQ crisps (using food processor or rolling pin)
Sea salt and pepper to taste
Preheat oven to 375. Spray cookie sheet. Coat chicken in egg, then roll chicken in crushed chips. Place chicken on pan and cook for 15-18 minutes. Last minute, select "broil" this seals the chips to be extra crispy and golden brown! Remove from oven, and enjoy.

Kabob Skewers (Chicken, Steak or Tofu)
1 1/2 lb Meat - cubed
2 cups Green peppers sliced 1/2 in thick
2 cups Zucchini sliced 1/2 in thick
2 cups Mushrooms
4 cups Arugula
1 cup Green onions sliced 1/8 in thick
2 Tbsp Walden Farms Caesar Salad Dressing
2 Tbsp Walden Farms BBQ Sauce
2 Tbsp Olive Oil
Optional – garlic powder
4 wooden skewers prepared
Preheat grill to medium heat. Thread meat onto skewers alternating with peppers, mushrooms and zucchini. Brush with olive oil and optional to sprinkle garlic powder to meat and veggies. Grill 3-4 minutes on each side turning frequently until chicken is cooked and vegetables are crispy and tender. Mix dressing and BBQ sauce until well blended. Add arugula and green onions. Mix well. Serve skewers on a bed of salad.

Turkey Meatballs
1 lb Ground turkey
2 egg whites
1/4 cup Parsley
1/2 tsp Pepper
1/2 tsp Sea salt
1/2 tsp Paprika
1 tsp Onion powder
1 1/2 tsp Minced garlic
3/4 cup Grated zucchini
3/4 cup Shredded cauliflower
1/2 cup Chopped mushrooms or spinach
Mix ingredients evenly and roll into balls. Bake for 18-20 minutes at 425 degrees on a non-stick cookie sheet.

Taco salad with an MSG free Taco Seasoning Recipe
1/2 lb Ground beef or turkey meat (lean)
1/4 cup Onion
1/4 cup Tomatoes
1/2-1 bag of Ideal Protein Southwestern Cheese Curls for the taco shell
Walden Farms Chipotle Ranch Dressing to top
Brown ground beef/turkey – drain grease. Mix 1 tbsp of seasoning from recipe below. Add meat to bowl, then add onion and tomato. Mix a ½-1 of bag of Ideal Protein Southwestern Cheese Curls into your salad and top with Walden Farms Chipotle Ranch Dressing. Enjoy!

Taco Seasoning
1  1/2 Tbsp Chili powder
2 Tbsp Cumin
1 1/2 Tbsp Paprika
1 1/2 Tbsp Onion powder
1 Tbsp Garlic powder
1/8-1/2 tsp Cayenne (depending on how spicy you like it)
Mix all ingredients well and store in an airtight jar. Use 2 tablespoons of seasonings per pound of meat. Recipe makes about 8 tablespoons.

1 lb Ground beef or turkey extra lean
3 Egg whites
3/4 Ideal Protein Southwest Cheese Curls
4 cups Green peppers chopped
2 cups Fennel chopped
2 cups Green onion chopped
1/4 cup Low sugar ketchup
1 tsp Dry mustard
1 tsp Horseradish (optional)
1 tsp Onion powder
Sea salt and pepper to taste
Preheat oven to 350 degrees. Sauté green pepper. Add fennel and green onions. Cook for 5 minutes. Season and let cool. Mix all ingredients well and shape into a loaf. Place on foil lined baking pan. Bake for 45 minutes at 350 - until brown and cooked inside.