The meals you can create with Ideal Protein foods are limitless! Check out some of our Ideal Protein recipes below.

Roasted Eggplant and Tomato with Indian Spices

Servings: 2


  • ½ serrano chile minced without seeds
  • one large eggplant ( about 1 lb.)
  • ½ cup diced tomato (fresh, canned or smoked)
  • ½ tsp of ground cumin
  • ½ tsp ground corriander
  • ½ tsp garam masala powder
  • 1 clove of minced garlic
  • ¼ to 1/2 tsp of sea salt to taste
  • 2 tsp olive oil


Roast the eggplant whole in the oven at 400% on a sheet pan to catch the juices or directly on the burner of a gas range until the skin is charred and the eggplant flesh is tender. You can also grill this on an outside grill.

Put the eggplant in a bowl and cover with a plate or lid and let it continue to cook itself for about 10 minutes or longer. When the eggplant has cooled peel off the skin, cut in half and discard the seeds. Chop in ½ in dice. Set aside.

In a medium pan heat the serrano chile with the olive oil on medium low for one minute, add the spices, a little salt, garlic and stir for a minute. Add the eggplant and tomatoes a cook for a couple of minutes until heated through. Correct the seasoning with the salt and serve.

If you like it hotter, you can add more serrano chile.

Turmeric & Ginger Pickled Cauliflower

INGREDIENTSFor pickling liquid

  • 2 cups white vinegar
  • 1 1/2 cups water
  • 4 large peeled, smashed garlic cloves
  • 1½ tablespoons pickling or Kosher salt
  • 1 Tablespoon stevia (optional)

Other ingredients

  • 4 2-inch pieces of peeled ginger root slice thinly
  • One – 2 teaspoons of powdered turmeric
  • 1 teaspoon red pepper flakes
  • 1 Medium cauliflower


  1. Place vinegar, water, garlic, salt and stevia in a large saucepan, and bring to a boil.
  2. Stir well, so salt and stevia completely dissolve. Turn off heat and let mixture sit until it cools to room temperature. Remove garlic cloves.
  3. While pickling liquid is cooling, slice ginger into thin slices
  4. Place the ginger, turmeric, red pepper flakes and cauliflower in a sterilized one quart jar or several smaller ones
  5. Divide the cauliflower into florets and sprinkle with salt and let drain in a colander for 10 minutes.
  6. Rinse the cauliflower with cold water and pat dry (this helps keep them crisp)
  7. Place cauliflower in the prepared jar and pour pickling liquid over so that everything is submerged. Cover.
  8. Let sit in refrigerator for at least 3 days for flavor to develop. The flavors will get better the longer it sits. Occasionally shake the jar to distribute flavors.
  9. Store in a covered container in refrigerator for up to 6 weeks.

On your Ideal Protein Phase 1 and all phases, this is great to add to your salads! Don’t forget to count it as part of your 2 cups of select vegetables.

Honey Dijon Napa Cabbage Slaw


  • 1 1/4 cup Napa Cabbage sliced thin (or regular cabbage)
  • 1/2 cup Red Cabbage sliced thin (or radicchio)
  • 2 tablespoons of thinly sliced spring onion
  • 1/4 cup thinly sliced radishes
  • 2 tablespoons Ideal Protein Honey and Dijon Dressing (or Walden Farms)
  • ¼ teaspoon of sea salt
  • Freshly ground pepper to taste
  • 1/8 teaspoon fresh green chili minced (optional)
  • 1 tablespoon chopped fresh mint or basil


  1. In a medium bowl, combine the dressing, salt, pepper and chili (if using) and toss in the cabbage, spring onion and radish. Combine well and let set for 10-15 minutes for the dressing to permeate the cabbage.
  2. Just before serving, check the seasoning and toss in the mint or basil.

Summer Yellow Squash and Red Bell Pepper Soup

Most of you know that I have been on Phase 1 this Summer to get to my ultimate goal of 30% body fat. I created this recipe for Phase 1 of the Ideal Protein Diet to make use of my gardens over-abundance of Summer Yellow Squash and Red Bell Peppers. Both of these high fiber, high water, low carbohydrate veggies are on your select vegetable list if you are on the Ideal Protein Protocol. For anyone who wants to eat healthy and maintain or lose weight, these low glycemic vegetables are the key to a healthy diet.

Try it out and let me know what you think. Put in as much Hot Salsa as you dare!

Nutritional Value of Red Bell Peppers:

Nutritional Value of Summer Yellow Squash

Ideal Protein Recipes

Ideal Protein Recipes


  • 1 cup medium chopped onion
  • 4 cups medium chopped yellow squash
  • 2 large red bell peppers ( chopped about 2 cups) roasted
  • 1 1/2 cups vegetable stock or chicken stock
  • 1 1/2 teaspoons sea salt
  • 1 tablespoon olive oil
  • 2 tablespoons Frontera chipotle hot salsa ( or other brand)
  • 2 cloves of garlic


Roast the red peppers directly on the gas range burners if you have them; if not, cut in half and put under the broiler. Once roasted put them in a covered bowl to steam for 10 minutes.

In a large pot saute the olive oil, onion, and yellow squash for a few minutes stirring until the onion is just soft. Add the garlic cloves the salt and vegetable or chicken stock. Simmer for about 10 minutes or until the squash is soft.

Peel the roasted peppers and chop roughly. Add to the pot along with the salsa. Let the flavors blend together for a few minutes. Turn off the heat and puree in a blender in batches and return to a clean pot. Let the soup cool down if needed. Correct the seasoning with more salt if needed. Heat through and serve with more salsa as a garnish and a little more heat.

If you are on phase one, 1¼ cup of soup would equal 2 cups of select vegetables.

Roasted Cabbage Wedges


Is Martha Stewart on Ideal Protein?

Martha has come up with an easy and flavorful way to make an old favorite.  And we can add it to our IP recipe file. Try it and let me know what you think.


  • 1 tablespoon plus 2 more tablespoons extra-virgin olive oil
  • 1 medium head green cabbage, cut into 1-inch-thick rounds
  • Coarse salt and ground pepper
  • 1 teaspoon caraway or fennel seeds


Preheat oven to 400 degrees. Brush a rimmed baking sheet with 1 tablespoon extra-virgin olive oil. Place 1 medium head green cabbage, cut into 1-inch-thick rounds, in a single layer on sheet and brush with 2 tablespoons oil. Season with coarse salt and ground pepper and sprinkle with 1 teaspoon caraway or fennel seeds. Roast until cabbage is tender and edges are golden, 40 to 45 minutes.

Marinated Cucumber Salad

Cool and refreshing cucumbers make for a pleasant side dish for any meal. Try this version.

Ideal Protein Recipes


  • 2 cucumbers, sliced very thin
  • 1 sweet onion, sliced very thin


  • 1/2 cup raw apple cider vinegar
  • 1/2 cup water
  • Juice from 1/2 lemon
  • Himalayan salt and pepper
  • 1 teaspoon chili flakes


Mix marinade ingredients together. Toss in cucumbers and onions. Let marinate overnight in refrigerator.

Low Carb Muffins

Myra Kornfeld’s Low Carb Muffins

Myra is a friend, chef/instructor, cook book author, and very good cook. You can find more of her yummy, healthy recipes at her website,

Coconut flour is very low in carbohydrates and very high in fiber. Add the eggs for protein and we have a great source of protein, low carbs, and low calories! Have 2 for breakfast.

Coconut flour is available at health food stores (Whole Foods, MOMS) or online.

Note: This is a great recipe for Phase 4 or a good healthy balanced diet. It is not for Phase one of the Weight Loss Program.

INGREDIENTSIdeal Protein Recipes

Dry ingredients:

  • 3/4 cup coconut flour sifted
  • 1/2 tsp baking powder
  • 1/2 tsp of sea salt
  • Zest of one lemon plus one tablespoon or more of lemon juice

Wet ingredients:

  • 4 tbsp melted butter or coconut oil
  • 6 large eggs
  • 3/4 cup milk or coconut milk
  • 3 tbsp maple syrup,or Aguave Syrup
  • 1 tbsp vanilla extract


Preheat oven to 400 degrees. Prepare muffin tins by using a muffin paper or brushing with butter, or bake in silicone muffin molds.

Melt butter or coconut oil and set aside to cool. In a medium bowl whisk the eggs and then add the milk, maple syrup, vanilla, and the melted butter.

In a large bowl sift the coconut flour, salt and baking powder. Grate the lemon zest and whisk all the dry ingredients together. Add the wet ingredients and mix with a spatula until well blended.

Using an ice cream scoop fill 12 muffin cups and bake for 10 minutes. Turn the trays to cook more evenly and bake another 10 more minutes. Remove from oven and let cool or serve warm.

Notes: add dried or fresh fruit but realize that will add more carbs. I like to add dried coconut to the batter and sprinkle on top. Store in a plastic bag in the refrigerator or freeze for later.

Diet Friendly Salad Dressings

Ideal Protein RecipesSalad dressing can make or break a salad.  They can rescue boring vegetable dishes. Knowing how to make a variety of healthy salad dressings is important to healthy eating. Have a salad dressing you love? Send us the recipe and we will publish it here, giving you credit.

Roasted Garlic Dressing (Phases 1-4)

  • 2 Tablespoons French shallots
  • Chopped 
1/3 cup apple cider vinegar,
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
Pinch white pepper
1 egg white
  • 6 cloves garlic, roasted in a 360 degree oven until softened and lightly browned (about 20 minutes)
  • 1 cup olive oil

In a blender, blend all ingredients except oil. While blender is running, add oil in a thin stream until emulsified. Serve roasted garlic vinaigrette immediately.

Thai Dressing (Phases 1-4)

  • 1 clove garlic – finely chopped
  • 1/2 teaspoon fresh ginger – finely sliced
  • 3 Tablespoons rice vinegar
  • 1 teaspoon Splenda or Stevia
1 teaspoon soy sauce
1/4 cup olive oil
  • 1 teaspoon sesame seeds,
  • 1/4 teaspoon red pepper, crushed

Combine all ingredients and mix well.

Fresh Herb Dressing (Phases 1-4)

  • 1/4 cup rice vinegar
2 Tablespoons fresh basil leaves
  • 1 Tablespoon fresh oregano leaves
  • 1/2 teaspoon fresh rosemary leaves
  • 1 small clove garlic
  • 1/2 teaspoon Splenda or Stevia
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 cup olive oil

In a blender add rice vinegar, fresh basil, oregano and rosemary leaves, garlic, Splenda or Stevia, salt, and pepper. Blend 10 to 15 seconds until all the herbs and garlic are finely minced. Gradually add the olive oil and continue blending for 10 to 15 seconds or until everything is mixed well.
 Makes about 2/3 cups.

Tomato Dressing (Phases 1-4)

  • 1/2 cup tomatoes, chopped
2 Tablespoons white vinegar
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
  • 1/2 teaspoon Dijon mustard

In a blender, blend tomatoes, vinegar, basil, thyme, and mustard until well combined. To store, transfer to a jar with a tight-fitting lid and refrigerate for up to 2 days. Shake well before serving tomato vinaigrette.

Light Dressing (Phases 1-4)

  • 2 Tablespoons water
1 Tablespoon apple cider vinegar
1 clove garlic – minced
  • 2 teaspoons Dijon mustard
  • Pinch each salt and pepper
  • 2 Tablespoons extra-virgin olive oil

In a small bowl, whisk together water, vinegar, garlic, mustard, salt and pepper; gradually whisk in olive oil.
 Makes about 1/3 cup.

Lemon-Chive Dressing (Phases 1-4)

  • 1/4 cup canola or olive oil
2 Tablespoons chopped fresh chives or green onions
  • 1/2 teaspoon grated lemon rind
  • 2 Tablespoons lemon juice
  • 1 Tablespoon Dijon mustard
  • 1 small clove garlic minced
1/4 teaspoon each salt and pepper

In small bowl, whisk together oil, chives, lemon rind and juice, mustard, garlic, salt and pepper.
 Serve with torn mixed salad greens.

Poppy Seed Dressing (Phases 1-4)

  • 1/3 cup canola or olive oil
  • 2 Tablespoons apple cider vinegar
  • 1 shallot or small onion – minced,
  • 1 Tablespoon poppy seeds
1 teaspoon Splenda or Stevia
  • 1/4 teaspoon each salt and pepper

In bowl or jar, whisk or shake together oil, vinegar, shallot, poppy seeds, Splenda, salt and pepper.
 Makes 1/2 cup.

Ginger Dressing (Phases 1-4)

  • 2 Tablespoons rice or cider vinegar
1 Tablespoon grated gingerroot
1/3 cup olive oil
  • 1 Tablespoon soy sauce
  • 1/4 teaspoon each Splenda or Stevia
  • Salt and pepper
  • 1/4 teaspoon 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, salt, pepper, and hot pepper sauce.

Coriander Dressing (Phases 1-4)

  • 1/4 cup canola or olive oil
  • 3 Tablespoons lime juice
2 Tablespoons chopped fresh coriander
1/2 teaspoon each ground cumin and salt
1/4 teaspoon pepper

In small bowl, whisk together all ingredients.

Apple Cider Dressing (Phases 1-4)

  • 1 1/2 teaspoon Dijon mustard
  • 1 1/2 teaspoon Splenda or Stevia
  • 1/4 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper
  • 1/3 cup apple cider vinegar
1 Tablespoon chopped parsley
  • 2/3 cup canola or olive oil

Whisk mustard, Splenda, salt, pepper, vinegar, and chopped parsley together in a bowl. Slowly drizzle in the oil, whisking constantly, until thickened. Adjust the seasonings to taste. Store covered in the refrigerator for up to 2 days. Bring apple cider vinaigrette to room temperature before using.

Summer Lovin' Recipes


Bruschetta Pasta Salad
Rotini Italian Style
Rotini Pasta Salad
Zesty Zucchini Rotini Salad
Zucchini Rotini


Asian Meatballs
Air Fried Lemon Pepper Cod
Cauliflower & Potato Pizza
Egg Salad Wraps
Omelette Veggie Wrap
Potato & Pancake Pizza
Taco Seasoning
Tortilla Wrap
Vegetable Tofu Chili


Apple Cinnamon Muffins
Big Turk Gummies
Chayote Caramel Cookies
Chocolate Oatmeal Rhubarb Poke Cake
Oreo Cake Cookie


Balsamic Rhubarb Roasted Brussel Sprouts
Braised Cabbage & Fennel
Jalapeño Deviled Eggs
Kale & Chive Buns


Caramel Mocha Martini
Peppermint Cream
Sex On The Beach