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BEEF RECIPES:

HCG Phase 2 Recipes

Table of Contents

Beef Recipes ......................................................................................................... 1 Chili......................................................................................................................... 1 Taco Salad ........................................................................................................... 1 Vegetable Beef Soup ........................................................................................ 2 Beef Tacos ............................................................................................................ 2 Tomato Hamburger......................................................................................... 2

Chicken Recipes .................................................................................................. 3 Basic Baked Chicken........................................................................................ 3 Grilled Chicken Tacos...................................................................................... 3 Spinach, Chicken & Strawberry Salad ..................................................... 3 Mexican Chicken ............................................................................................... 3 Soy Chicken.......................................................................................................... 3 Chicken Salad with Apples............................................................................ 4 Chicken Salad with Celery Sticks ............................................................... 4

Fish Recipes.......................................................................................................... 4 Cerviche................................................................................................................. 4 Fish Taco Salad.................................................................................................. 4

Chili 100 grams lean ground beef 1 cup chopped tomatoes ½ cup water 1 tablespoon 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 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. 1 protein, 1 vegetable Taco Salad 2 cups lettuce, chopped 100 grams ground beef, cooked chopped cilantro salt and pepper melba toast, broken up salsa 1 protein, 1 vegetable, 1 toast

Sauces & Dressings............................................................................................ 5 Salsa 1.................................................................................................................... 5 Salsa 2.................................................................................................................... 5 Strawberry Vinaigrette.................................................................................. 5 Citrus Vinaigrette ............................................................................................. 5 Lemon Vinaigrette ........................................................................................... 5

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Vegetable Beef Soup 100 grams beef, uncooked celery, cabbage or tomato, diced 2 cups water or broth 1 tsp onion powder 1 clove garlic, crushed 1 bay leaf 1/8 tsp basil 1/8 tsp oregano pinch of thyme salt and pepper Combine spices with broth, add vegetable and beef. Simmer 2030 minutes or until beef cooked through and vegetables at desired consistency (if using tomato, add tomato last 5 minutes of simmer for firmer consistency). 1 protein, 1 vegetable Beef Tacos 100 grams beef (can also use fish or chicken) dash chili powder dash garlic powder dash onion powder salt and pepper 34 large lettuce leaves OR 12 large cabbage leaves melba toast Add spices to beef and grill or brown in pan and drain excess fat. Divide cooked meat into lettuce leaves. Break up melba toast into small pieces and sprinkle over beef. Roll and eat like taco. If using cabbage leaves, warm in microwave 1530 seconds to soften for rolling. 1 protein, 1 vegetable, 1 toast

Tomato Hamburger 100 grams beef large tomato garlic powder onion powder salt and pepper dill coriander Form beef into patty, add spices and grill. Slice tomato into 1/4 inch thick slices. Put 2 slices of tomato on grill for 1 minute ­ just to warm and slightly soften but not cook through. Put hamburger in between the two slices of tomato. Cut remaining tomato to eat on the side. (Variation: Wrap hamburger in lettuce leaves instead of tomato) 1 protein, 1 vegetable

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CHICKEN RECIPES:

Basic Baked Chicken chicken lemon juice salt and pepper Place chicken in 9x13 pan. Pour ½ cup lemon juice over chicken. Sprinkle with salt and pepper. Cover with foil and bake at 350 for 3035 minutes or just until not pink. Can keep fresh in fridge for 1 week. 1 protein Grilled Chicken Tacos 100 grams cooked chicken, shredded 1/4 cup water 1 tsp onion powder 1 clove garlic 1/8 tsp oregano cayenne pepper to taste pinch of cumin cilantro, chopped 24 large lettuce leaves, washed, dried In small pan cook chicken in broth, add spices. Deglaze the pan with lemon juice or water. Wrap chicken in lettuce leaves and eat with hands like a taco. May top with small amount of salsa. 1 protein, 1 vegetable

Spinach, Chicken & Strawberry Salad 2 cups spinach, washed, dried 100 grams chicken (warm or cold) 56 strawberries, sliced strawberry vinaigrette (recipe under "Sauces/Dressings") 1 protein, 1 vegetable, 1 fruit Mexican Chicken 100 grams chicken, cooked 1 Tbs salsa cumin to taste chili powder to taste cilantro leaves, chopped Reheat chicken. Slice thin or shred. Wrap in lettuce leaves for taco or eat with on top of melba toast. 1 protein (1 vegetable w/lettuce, 1 toast w/melba toast) Soy Chicken 100 g of chicken breast 2 Tbsp. Bragg's liquid aminos Spinach leaves Strawberry vinaigrette (recipe under "Sauces/Dressings") Marinate chicken breast in liquid aminos; grill on George Foreman Grill. Enjoy spinach leaves smothered in strawberry vinaigrette (that is SO, SO yummy!) 1 protein, 1 vegetable, 1 fruit 3

Chicken Salad with Apples 100 grams chicken, cooked 1 Apple, diced 1 Tbs lemon juice 1/8 tsp cinnamon dash of salt stevia to taste Lettuce Mix chicken, apples and lemon juice together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve over lettuce. 1 protein, 1 fruit, 1 vegetable Chicken Salad with Celery Sticks 100 grams of chicken Celery 2 tablespoons Bragg's liquid aminos 1 tablespoon lemon juice 1 teaspoon apple cider vinegar ¼ teaspoon organic poultry seasoning 1 tablespoon minced onion Salt and pepper to taste Directions Cook chicken in a little water or chicken broth. Finely chop all ingredients. Mix with spices and additional liquid ingredients. Serve with celery sticks or mix in diced celery and your choice of dressing or dipping sauce. 1 protein, 1 vegetable

FISH RECIPES:

Cerviche 100 grams chilled cooked white fish or shrimp 3 tablespoons lemon or lime juice Diced tomatoes 1 tablespoon chopped onion 1 clove garlic crushed and minced Fresh chopped cilantro Dash hot sauce Salt and pepper to taste Steam the shrimp or fish. Add lemon, onion, garlic and chopped cilantro. Stir in diced tomatoes and hot sauce. Chill and marinate the ingredients in the refrigerator. 1 protein, 1 vegetable Fish Taco Salad 100 grams fish Onion powder Garlic powder Salt Cumin Chopped cabbage (raw) Lime juice Beat fish into a flat filet and season with spices. Stick in a hot pan for a few minutes, turn over, wait for a couple of minutes and add some water. Swirl in water to get the caramelized look. Take it out of pan and crumble it. Mix everything together. Top with lime juice. 1 protein, 1 vegetable 4

SAUCES AND DRESSINGS:

Salsa 1 1 tomato, chopped 1 Tbs lemon juice 2 cloves garlic, crushed 1 tsp onion powder 1/4 tsp oregano fresh cilantro, chopped salt and pepper Chop ingredients. Add spices and chill in refrigerator to allow flavors to blend. 1 vegetable Salsa 2 2 Roma tomatoes, chopped 2 Tbsp chopped red onion Lemon juice Garlic salt fresh cilantro, chopped Chop one tomato and 1 Tbsp red onion. Sprinkle with lemon juice and garlic salt. Chop other tomato and 1 Tbsp red onion. Sprinkle again with lemon juice and garlic salt. Chop up fresh cilantro and add to tomato mixture. Mix together and chill in refrigerator to allow flavors to blend. 1 vegetable

Strawberry Vinaigrette 5 strawberries 1 tablespoon apple cider vinegar 1 tablespoon lemon juice 1 dropper of Stevia Dash of salt Combine 3 strawberries with remaining ingredients in food processor (I used my VitaMix). Puree until smooth. Cut up remaining 2 strawberries and mix with spinach leaves. Pour vinaigrette over spinach leaves. 1 fruit (1 vegetable if served over spinach leaves) Citrus Vinaigrette 2 Tbs apple cider vinegar 1 Tbs lemon juice 1 Tbs orange juice 1/4 tsp onion powder 1 clove pressed garlic dash of salt Stir well and put over vegetable or use as marinade. Can double and store, but best when fresh. Lemon Vinaigrette 1 Tbsp lemon juice 1 Tbsp balsamic vinegar Stir well and put over vegetable or use as marinade.

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