Tips and Recipes

Try the Vegetarian Crustless Quiche (recipe below) for a breakfast that also gives you a serving of vegetables! 

Make a Healthy Plate Challenge

Make ¼ of your plate a complex carbohydrate, ¼ lean protein, and ½ non-starchy vegetables. This is an easy way to control portion sizes!


A collection of recipes for our dieters:

smoothieHeart Formula for The Perfect Smoothie [PDF] »

Balsamic Roasted Broccoli with Cranberries and Pecans


  • 8 cups broccoli florets *
  • 2 Tbsp. avocado oil 
  • Salt and pepper to taste 
  • ¼ cup chopped pecans
  • 1 Tbsp. good quality balsamic vinegar
  • ¼ cup dried cranberries
  • Freshly grated Parmesan cheese (optional)
  • Cooked wild rice (optional)

Preheat the oven to 425F. Toss the broccoli with the oil, salt, and pepper. Roast for approximately 20 minutes, tossing about halfway through. Add pecans to the pan with the broccoli and roast for another 5 minutes. Remove from the oven and drizzle with the balsamic vinegar. Sprinkle cranberries on top. Stir until just combined.

Optional: Serve over cooked wild rice and sprinkle with Parmesan cheese.

Nutrition Facts (per 1 cup serving): 90 calories, 6 g fat, 3 g fiber, 3 g sugar, 2 g protein
Nutrition Facts (over ½ cup rice with 1 tsp cheese): 180 calories, 7 g fat, 4 g fiber, 4 g sugar, 6 g protein

* If preferred, try this recipe with Brussel sprouts. Trim/clean 3 lbs. Brussel sprouts, then cut in half. Decrease the heat to  375F and roast for 20-30 minutes.

Butternut Squash Macaroni and Cheese

Sneak in a vegetable kids won’t even notice in this cheesy comfort dish. For less than 400 calories, you get 6 grams of fiber and 18 g of protein.

  • 1 pound whole wheat shells
  • 2 Tbsp olive oil
  • 3 garlic cloves, minced
  • 4 cups diced butternut squash (Time Saver Tip: find pre-diced in the produce section)
  • 1 ½ cups reduced sodium vegetable stock
  • 2 cups 2% milk
  • 8 ounces shredded cheese (cheddar, gouda, etc.)
  • Salt and pepper to taste

Boil the pasta according to package directions, reserving 1 cup of liquid. Heat the olive oil in a large sauté pan over medium-high heat. Add the garlic and stir for one minute. Add in the squash and vegetable stock. Cook until it reaches a simmer, and then reduce heat to medium-low, cooking for an additional 10 minutes until squash is fork tender. Transfer the squash mixture into a blender with milk and blend until smooth. Return back to the sauté pan, turn heat back up to medium-high, add the cheese, and stir until melted. Season with salt and pepper. Pour the cheese sauce over the pasta, adding the reserved cooking liquid 1 tablespoon at a time until the desired consistency is reached.

(serves 8)

Pecan Pumpkin Protein Pancake

2 cups Kodiak pancake mix

2 cups unsweetened vanilla almond milk

⅓ cup pumpkin puree

½ tsp. cinnamon

1 tsp. vanilla

¼ cup chopped pecans

Coconut oil for the pan

Combine all ingredients except oil into a bowl and stir until just combined. Heat 1 teaspoon of coconut oil on a grill pan over medium heat. Pour batter onto pan in ¼ cup measures. Flip once bubbles begin to form on the edge. After flipping, remove after cooking for at least an additional minute. Serve warm drizzled with honey, maple syrup, or applesauce.  

Cucumber Salad

Eat light at night. To help prevent the regaining of weight, promote having a bigger breakfast than a bigger supper.


  • 1/3 cup plain yogurt 0% fat
  • 2 tbsp minced fresh coriander
  • 2 tbsp minced fresh mint
  • 2 cups thinly sliced, peeled and seeded cucumbers
  • 4 green onions, minced
  • Salt and freshly ground pepper

In a big bowl, combine yogurt, coriander and mint. Add cucumbers and green onions and mix gently. Season just before serving to prevent cucumbers from weeping excessively. Yields 8 servings.

Spinach Salad

Spinach and other green vegetables neutralize molecules that accelerate the aging process. They provide vitamins A, C, and K as well as folate, beta-carotene and the minerals calcium, magnesium and fiber. These are associated with a protective affect against cancer, heart disease, stroke, obesity and osteoporosis.


  • 20 oz fresh baby spinach
  • 2 cups mushrooms, sliced
  • 6 oz fresh bean sprouts


  • ½ cup soy sauce
  • 2 tbsp fresh lemon juice
  • ½ to ¾ tsp freshly ground pepper
  • 1 ½ tsp Splenda or Stevia
  • 1/8 medium onion
  • 1 tbsp sesame seeds
  • 1 cup canola oil

Preparation: With a blender, mix together soy sauce, lemon juice, pepper, Splenda, onion and sesame seeds until onion is completely liquefied. Slowly add oil and blend for a few more seconds until homogeneous consistency. In a large salad bowl, mix baby spinach, sliced mushrooms and bean sprouts. Pour dressing on salad and serve. Yields 6 servings.

You can also add French shallots or green onions to this salad if you want. If dressing is prepared ahead, let it warm up at room temperature and shake it carefully before serving.

Mediterranean Lemon Chicken Turkey

Turkey and other lean meats contain protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamin B6 (chicken and fish) and B12, phosphorus, and potassium. They help fight against obesity, mood disorders, memory loss and heart disease.


  • 1 tsp cinnamon powder
  • 1 tsp turmeric powder
  • 1 chicken
  • 2 tbsp olive oil
  • 1 leek, finely minced
  • 1 piece of fresh ginger, grated
  • 2 ½ cups of light chicken broth
  • 2 limes or lemons cut in sections
  • 1 tbsp Walden Farms maple syrup
  • ¼ cup fresh coriander, chopped
  • Ground salt and pepper
  • Coriander leaves for decoration

Preparation: Preheat oven to 375 degrees F. Mix cinnamon, turmeric, salt and pepper and coat chicken with the mixture. In a fryer, brown chicken in hot oil and place in an ovenproof dish. Brown leek in fryer, add grated ginger, chicken broth and bring to boil. Pour on chicken, cover and bake for 30 minutes. Remove chicken from oven and add lemon and maple syrup. Resume baking in oven for 45 minutes, until chicken is tender. Add chopped coriander, salt and pepper. Garnish with fresh coriander leaves and serve. Yields 4 servings.

Sautéed Thai Vegetables

Whole grains including brown rice and whole wheat pasta help your body fight against obesity, cancer, high blood pressure and heart disease. They include fiber, protein, thiamine, riboflavin, niacin, vitamin E, calcium, magnesium, potassium and zinc.


  • 1 leek (white and light green parts only), cut in half-rounds
  • 1 sweet red pepper, in chunks
  • 1 handful of snow peas
  • 1 small Chinese cabbage, lightly chopped
  • 6 small bok choy, cut in 2 or 4, depending on the size
  • 1 big handful of bean sprouts
  • ¼ cup oyster sauce
  • ¼ c soy sauce
  • Juice of a half lemon
  • 1 ½ tsp Splenda or Stevia

Preparation: In a small bowl, mix oyster sauce, soy sauce, lemon juice and Splenda or Stevia. Sauté leek and add red pepper. Stir for 2 or 3 minutes and add snow peas, as well as prepared sauce. Let simmer for a few seconds. Add cabbage, bok choy and bean sprouts. Cover and let simmer 4 to 5 minutes. It is preferable that the vegetables remain slightly crispy. Yields 4 servings.

Serve these vegetables with grilled fish or Ideal Protein® chicken soup.

IP Coffees and IP Smoothies

Cinnamon Mochaccino

Dairy products including fat-free or low-fat milk, yogurt, and cheese contain calcium, vitamin A, vitamin B12, riboflavin, phosphorus, and potassium. They aid your body in fighting against osteoporosis, obesity, high blood pressure, and cancer. Avoid high fat and high sugar products such as whole milk and frozen yogurt.


  • 1 packet of Ideal Protein® Cappuccino Drink
  • ½ tsp instant coffee
  • 1/8 tsp cocoa powder
  • A dash of cinnamon
  • 6 oz water (more if you want it less creamy)

Preparation: Pour cold water into a shaker and add all the other ingredients. Shake well until completely dissolved and enjoy a scrumptious shake.


“Pacha” Coffee

Did you know that hot drinks make you feel full? Drink all the decaf hot tea you want and it will help you feel satisfied.
For best results, use an espresso coffee machine


  • 1 Ideal Protein® Vanilla drink Sleeve
  • 1 tsp Ideal Protein® Chocolate Drink powder
  • 1 espresso (or very strong regular coffee)

Preparation: Pour an espresso in a coffee bowl. Heat up half of the vanilla drink in the microwave for 20 seconds or with the steaming device of your coffee machine. Pour in coffee bowl. In a cold stainless steel cup, foam the remaining vanilla drink. Pour into coffee bowl and top with the thickest foam. Sprinkle chocolate drink powder on foam.

Tip: For cinnamon lovers, use a cinnamon stick instead of a spoon to stir your coffee.


Plain Smoothie

Don’t come to the dinner table starving. To help prevent over-eating at suppertime, have a light snack like a handful of nuts an hour or so before. This will help calm the hunger down prior to sitting a table full of food.

  • 6.5 oz of ice cubes
  • 6 oz of lactose free milk or cold water
  • 1 packet of Ideal Protein Chocolate Drink

Preparation: Place ice cubes in a blender. Add lactose free milk or cold water and one packet of Ideal Protein Chocolate Drink. Blend until smooth.

IP Soups

Almost all vegetables are allowed on the Ideal Protein diet i.e. asparagus, Swiss chard, celery, chicory, Chinese cabbage, cucumber, zucchini, watercress, endive, spinach, fennel, lettuce, mache, sorrel, bell peppers, and radishes. Some vegetables should only be enjoyed in moderation because they contain slightly more carbs. These include eggplant, broccoli, fresh button mushrooms, cabbage, sauerkraut, cauliflower, red cabbage, green beans, turnips, dandelion, leeks, soy sprouts and tomatoes. Vegetables that should be avoided include artichokes, beets, carrots, celeriac, Brussels sprouts, and salsify.

Creamy and Delicious Spinach Soup

  • 1 bag of baby spinach, cleaned
  • 3 cups of water
  • Sea salt
  • Garlic powder, to taste
  • Onion powder, to taste
  • 1 tbsp of dried dill (optional)
  • ½ to 1 pack of Ideal Protein Chicken Soup

Preparation: Bring 3 cups of sea-salted water to boil then turn off the heat. Immediately immerse the baby spinach in the water until completely wilted. Quickly drain the water from spinach and rinse under cold water to preserve the spinach’s bright green color; then squeeze all the excess water. Make your Ideal Protein soup as you would usually by adding hot water minus 2 oz of water. Pour half or more of the hot soup mixture into a blender and add half of the cooked spinach. Add the seasonings. Blend well until smooth and creamy. Transfer the remaining spinach to a large soup bowl and cover with the warm spinach cream. 

Broccoli Soup


  • 2 tsp non-hydrogenated margarine
  • ½ leek (white part only), finely chopped
  • 2 stalks celery, finely chopped
  • 4 cups fresh broccoli, including stems, chopped
  • 3 ½ cups light chicken or vegetable broth

Preparation: Heat margarine on medium heat in a saucepan. Gently sauté leek and celery for 3-4 min, until leek is softened. Add chopped broccoli, followed by the broth. Bring to a boil, then reduce heat, cover and simmer for 20 min, until vegetables are tender. Allow soup to cool slightly, then transfer to a blender and blend until smooth. Return soup to pot and heat gently until ready to serve. Yields 6 servings.

Asparagus Soup

Make yummy soups by adding vegetables to your Ideal Protein® soup. Or, use the soup as a sauce for your vegetables and meat. Why not eat your vegetables and starchy foods in a soup? Carbohydrates and vegetables are satisfying and filling.


  • 3 Packets of Ideal Protein chicken soup
  • 30 oz of low fat broth (chicken, beef or vegetable)
  • 2 to 3 cups or your choice of hearty vegetables cut into 1 inch chunks (zucchini, leeks, garlic, green beans, celery, asparagus tips, mushrooms, turnip)
  • Fresh or powdered garlic, to taste
  • Sea salt
  • Ground pepper
  • Your choice of spices and herbs ( oregano, thyme, rosemary, sage, hot peppers, etc)

Preparation: Pour 30 oz of your choice of low fat broth in a blender. Add the contents of three Ideal Protein soup packets. Blend until smooth. Pour into a Crockpot (slow cooker). Add your choice of vegetables. Spice as you please. Simmer over low heat for 1 hour. This dish is great for leftovers or to share with your entire family.

Equivalent to 3 Ideal Protein servings

Lean Green Guacamole


  • 1 cup sliced zucchini
  • 1 medium avocado
  • 3 Tbsp lime juice
  • 2 Tbsp diced red onion
  • 2-4 Tbsp diced tomato
  • 1-2 Tbsp chopped cilantro
  • 1-2 Tbsp chopped jalapeños (pickled or fresh)
  • Salt and pepper to taste

Blend the zucchini, avocado, and lime juice until smooth. You may add 1 Tbsp of water at a time, if needed, to reach desired consistency. Fold in the red onion, tomato, cilantro, and jalapeños. Season with salt and pepper to taste.

Vegetarian Crustless Quiche

quiche275Vegetarian Crustless Quiche

Serves 8 


  • 2 Tbsp olive oil
  • 3 garlic cloves, minced
  • 3 green onions, sliced (whites and greens separated)
  • ½ cup bell pepper (any color), diced
  • 2 cups mushrooms, sliced
  • 3 cups baby spinach, chopped
  • 12 eggs
  • ½ cup 1% milk
  • Salt and pepper to taste
  • 1 cup reduced fat shredded cheese (mozzarella, cheddar, etc.)


  1. Preheat oven to 350F. Spray a 12x10 baking dish.
  2. Heat olive oil in a sauté pan over medium heat. Add oil, garlic, onion whites, peppers and sauté for approximately 2 minutes. Add mushrooms and cook for an additional 2-3 minutes. Add spinach and stir to combine. Remove from heat. Pour vegetable mixture into baking dish.
  3. In a large bowl, whisk together eggs, milk, salt, and pepper. Pour over vegetable mixture. Top with green onions and cheese.
  4. Bake uncovered for 40-45 minutes until eggs are set.
  5. Cut into 8 equally sized squares.

(adapted from

Compare Keto

The Ideal Protein Protocol

DIY Keto Diets 

 Low Carb

As a fundamental principle of ketosis the Ideal Protein Protocol reduces carbohydrates and fats while ensuring adequate daily protein intake.

 Low Carb

DIY Keto Diets reduce carbohydrate intake without specifically addressing protein intake.

 Low Fat

Fat intake is temporarily restricted, which allows patients or clients to burn through fat stores faster.

 High Fat

Recommend that up to 70% of your daily calories come from fats.

 Fat Quality

Provides a structured approach that promotes a lower caloric intake and the consumption of "good" versus "bad" fates.

 Fat Quality

Do not differentiate between bad (saturated) and good (unsaturated) fat.