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dietplan2.com

3 Simple, Healthy Meal Plans You Can Start Right Now Is it possible to put together a simple and healthy meal plan? One that is not going to be complicated and hard to follow? Yes. It is possible and I will show you how. The healthy meal plans below will help you achieve your health goals while simultaneously shedding fat off your body. Here are 3 healthy meal plans you can get started on right now. Breakfast Protein should be included in every meal throughout the day and breakfast is no exception. Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your healthy breakfast. Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables. 3 great sample breakfasts are: Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten. 2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit Smoked salmon over sliced tomato and 1 green apple Lunch The same rules apply as breakfast. An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before. Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables. 3 great sample lunches are: Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by ½ cup of pineapple. Leftover chicken legs with ½ sweet potato and broccoli.


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dietplan2.com Lean hamburger over portabella mushroom and brown rice. Cooked vegetables or a green salad. 1 orange. Dinner You can really be creative with dinner. Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed. Again, always remember to include protein and carbohydrates. 3 great sample dinners are: Mexican salad: Ground beef over shredded lettuce and tomato, guacamole and brown rice. Grilled Salmon over asparagus, green salad (oil and vinegar as dressing) followed by a fresh fruit salad. Buffalo meat balls over rice pasta with sautéed broccoli. Snacks You never want to let your body get too hungry. Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating regimen much more difficult. It‘s important to keep snacks handy so you never experience hunger or a blood sugar low without having a healthy option nearby. 3 great snacks are: 2 Tbsp almond butter on ½ apple Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added) Cottage cheese and pineapple Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results. Following simple and healthy meal plans like these is the first step in achieving your health and fitness goals. Source: The Diet Solution


Meal – sides – beverages – snacks – desserts – breakfast – condiments - salads

dietplan2.com >>Meal Menu

Warm Quinoa Salad Courtesy of GroupRecipes.com Ingredients * 1 cup of quinoa, rinsed * 2 cups of water or stock * 1 medium onion, chopped * 3 cloves garlic, chopped * 1/4 cup chopped fresh basil * 1/4 cup chopped fresh coriander (cilantro) * 1 tomato, seeds and excess pulp removed, chopped * 1 can adzuki beans, rinsed well * 4 TBS lemon juice * 3 TBS olive oil * 3 cups shredded romaine lettuce * 1 avocado, cubed * 1 TBS chopped pumpkin seeds * Unrefined sea salt and pepper, to taste Directions Combine rinsed quinoa, water, onion, garlic, and a little salt in medium saucepan and turn heat to high. Bring to a boil, cover, lower the heat to low, and simmer gently for about 15 minutes. Fluff with fork and transfer to a bowl. Add chopped herbs, tomato, rinsed adzuki beans, 2 TBS lemon juice, 1 TBS olive oil, salt and pepper. Toss romaine and avocado in rest of lemon juice and 2 TBS olive oil. Season with salt and cracked black pepper. Serve quinoa on bed of salad greens. Sprinkle with chopped pumpkin seeds. Source: The Diet Solution


Meal – sides – beverages – snacks – desserts – breakfast – condiments - salads

dietplan2.com >>Meal Menu

Mediterranean Roast Turkey *Courtesy of Andrea, a DSP member. Ingredients 2 cups chopped onion (about 1 large) 1/2 cup pitted kalamata olives, coarsely chopped 1/2 cup julienne-cut drained oil-packed sun-dried tomato halves 2 tablespoons fresh lemon juice 1 1/2 teaspoons bottled minced garlic 1 teaspoon Greek seasoning mix 1/2 teaspoon Celtic Sea Salt 1/4 teaspoon freshly ground black pepper 1 (4-pound) boneless turkey breast, trimmed 1/2 cup fat-free, less-sodium chicken broth, divided 3 tablespoons arrowroot powder Directions 1. Combine first 9 ingredients in a crock pot. Add 1/4 cup chicken broth. Cover and cook on low for 7 hours. 2. Combine remaining 1/4 cup broth and arrowroot in a small bowl; stir with a whisk until smooth. Add broth mixture to crock pot. Cover and cook on low for 30 minutes. Cut turkey into slices. *Makes 8 servings. Serve with brown rice or quinoa. Source: The Diet Solution


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dietplan2.com >>Meal Menu

African Chick Pea Stew This is a great meal for vegetarians! *Courtesy of Corinna, a DSP member. Ingredients 1 can chick peas 1 1/2 lbs uncooked sweet potato diced 1 can diced tomatoes (low sodium or no salt added) 1 (6 oz.) can tomato paste 1 1/2 cups water 1 cup carrots, sliced Spice paste (recipe below) Spice Paste Ingredients 4 cloves garlic 1 tsp Celtic Sea Salt 2 tsp sweet parprika 1 tsp cumin 1 tsp cracked black pepper 1/2 tsp ground ginger 1/2 tsp ground allspice 1 tbsp extra virgin olive oil Spice Paste Directions Blend all spice paste ingredients in a blender or mini food processor until a thick paste forms. Add water one teaspoon at a time if necessary. Directions Combine all ingredients in a large skillet and simmer until vegetables are tender. Serve with brown rice or quinoa. Delicious! *Looking for something different? Add 2-3 tablespoons of raw peanut butter.

Source: The Diet Solution


Meal – sides – beverages – snacks – desserts – breakfast – condiments - salads

dietplan2.com >>Meal Menu

Stuffed Peppers *Courtesy of Elana, a DSP member Ingredients 6-8 sweet bell peppers (green, orange, red or yellow) 2 (4 oz.) cans diced green chiles 1 pound ground turkey 1 cup cilantro, finely chopped ½ cup onion, finely chopped 2 teaspoons cumin 1 teaspoon chili powder 1 teaspoon Celtic Sea Salt Directions 1. In a medium sized bowl, mix diced chiles with turkey, cilantro, onion, cumin, chili powder and salt. 2. Cut the tops off of the peppers and set aside. 3. Place peppers in an 11 by 7 inch baking dish. 4. Stuff the peppers with the turkey mixture; place tops on peppers to close. 5. Bake at 350° for 1 hour. Source: The Diet Solution


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dietplan2.com >>Meal Menu

Spaghetti Squash & Turkey Meatballs Spaghetti Squash & Sauce Ingredients 1 spaghetti squash (4-5 pounds) 1 onion, chopped 1 clove garlic, minced 6 plum tomatoes, chopped ½ cup crushed tomato 2 tablespoons tomato paste ½ cup fresh basil leaves, finely chopped Directions 1. Preheat the oven to 375 degrees. Wrap the whole squash in foil. Place it on a baking sheet and bake for 1 to 2 hours, until tender when pierced with a fork, turning the squash over halfway through cooking. Set aside to cool. 2. Heat a medium nonstick skillet over medium heat. (You can use butter to aid in the cooking.) Add the onions and garlic and cook for 2 to 3 minutes, until softened. Add the plum tomatoes, crushed tomatoes, tomato paste, and basil. Simmer gently for 15 minutes. Set aside. 3. Make the turkey meatballs (see below). Pour the tomato sauce that you set aside previously over the meatballs in the baking dish. Cook for 10 more minutes. 4. Cut the cooked spaghetti squash in half. Remove and discard the seeds. Scoop out 3 cups of squash from the shell. (Reserve the remaining squash for future use). Arrange the squash on a serving platter and top with the meatball-marinara sauce mixture. Turkey Meatballs Ingredients 1 lb ground turkey 1 egg, beaten ½ cup sprouted grain bread crumbs 1 tablespoon worcestershire sauce 1-2 cloves garlic (depending on how much you like garlic) 1 teaspoon onion powder ½ teaspoon red pepper flakes 1 teaspoon salt Directions 1. Preheat oven to 375 degrees. 2. Mix all ingredients together in bowl, roll into balls.


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dietplan2.com 3. Place in baking dish. 4. Bake for 15 minutes, or until cooked through. Source: The Diet Solution


Meal – sides – beverages – snacks – desserts – breakfast – condiments - salads

dietplan2.com >>Meal Menu

Almond Crusted Chicken The almonds turn this otherwise ordinary chicken dish into a crunchy, nutritious meal that packs a healthy dose of vitamin E and fiber. Ingredients 1 egg white 3 teaspoons water 6 ounces boneless, skinless chicken breast, pounded thin 1/4 cup sliced almonds, coarsely chopped Celtic Sea Salt and pepper to taste Directions 1. Whisk egg white, water, salt, and pepper in small bowl. Dip the chicken breast into the egg mixture and dredge in almonds. 2. Heat a skillet over medium heat and lightly coat with unrefined coconut oil. 3. Sautee chicken on one side over medium heat for 3 minutes. Turn and cook for an additional 3 to 4 minutes, until cooked through.

Source: The Diet Solution


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dietplan2.com >>Meal Menu

Baked Buffalo Wings This bar favorite is usually deep fried in batter and loaded with blue cheese dressing. Give this alternative a try for a healthier spin! Ingredients 1 lb chicken wings (preferably without skin) 1 tablespoon cayenne pepper 1 teaspoon crushed red pepper flakes 1 tablespoon Celtic Sea Salt 1/2 cup hot sauce 1 tablespoon butter Directions 1. Fill a large pot half way with water and then add the first 4 ingredients. 2. Bring water mixture and wings to a boil and then boil for 15 minutes. 3. Transfer wings to an oven safe container coated with butter. 4. Bake wings on ―Broil‖ for 15 minutes on each side. (For crispier wings, cook longer on each side, maybe 20 minutes per side). 5. While waiting for wings, combine the hot sauce and butter in a small pot and cook over low flame until melted. 6. When wings are done, shake ‗em up with the sauce and enjoy Source: The Diet Solution


Meal – sides – beverages – snacks – desserts – breakfast – condiments - salads

dietplan2.com >>Meal Menu

Healthy Buffalo Meatloaf Ingredients 1 pound grass-fed ground buffalo 1/3 cup gluten free bread crumbs (they are made from rice and I found them at the health food store) 1/3 cup organic ketchup (yes, this adds in some sugar so be careful if you are very sensitive to sugar) 1/2 red onion finely chopped lots of the following spices: dried parsley, oregano, basil, and garlic powder (I know ―lots‖ is not a measurement but I‘m not sure how much I put in there but I do know it was a good amount of each.) Celtic Sea Salt and black pepper 1 organic egg Directions 1. Preheat oven to 350 degrees. 2. Grease an 8 ½ x 4 ½ inch loaf baking pan with organic, unrefined coconut oil. 3. In a mixing bowl, mix all the above ingredients together. 4. Place the mixture into the prepared loaf pan and shape into a loaf. 5. Bake in the preheated oven for 45 minutes or until done. Allow to stand 5 minutes before slicing. Source: The Diet Solution


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dietplan2.com >>Meal Menu

Crock Pot Spaghetti Sauce Ingredients 1 1/2 pounds ground chuck or ground round (I‘m going to try this with ground buffalo) 1 1/2 cups chopped onion 2 cloves garlic, minced 1 large can (28 ounces) tomatoes, broken up 2 cans (6 ounces each) tomato paste 2 ribs celery, chopped 2 teaspoons Celtic Sea Salt 2 teaspoons dried leaf oregano, crumbled 1 teaspoon dried leaf basil, crumbled 1 small bay leaf Directions Brown ground beef in a large skillet; drain off excess fat. Place ground beef and remaining ingredients in slow cooker. Cover and cook on LOW for 8 to 10 hours. *Serves 8 to 10. *Tip from a DSP member: If you want to reduce the acidity from the tomatoes, put a whole raw carrot into the sauce while it simmers or stews in the slow cooker. When the carrot is cooked, remove it and throw it away. The carrot will absorb the acids from the tomatoes. Source: The Diet Solution


Meal – sides – beverages – snacks – desserts – breakfast – condiments - salads

dietplan2.com >>Meal Menu

Easy Turkey Chili Ingredients 1 lb. ground turkey (you can substitute ground chicken) 1 small onion, chopped 1 (4.5 oz.) can chopped chilies, drained 1 (14.5 oz.) can black beans, undrained 1 (14.5 oz.) can chickpeas, undrained 1 (14.5 oz.) can kidney beans, undrained 1 (28 oz.) can diced tomatoes, with juice 1 (16 oz.) can tomato sauce 1-2 tablespoons chili powder, to taste Directions 1. Cook turkey and onion in a medium fry pan over medium high heat (I used coconut oil), sramble fry until no longer pink. 2. Drain off fat and transfer cooked meat and onion to crockpot. 3. Add all remaining ingredients and mix well. 4. Cook on high 6 to 8 hours. Source: The Diet Solution


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dietplan2.com >>Meal Menu

Crock Pot Chicken Legs Ingredients 8 chicken legs 1/2 teaspoon ground ginger 1/2 teaspoon chili powder 3 tablespoons butter 16 ounces whole tomatoes 1 large onion — chopped 4 ounces mushrooms — sliced & drained 1 clove garlic — minced 1 1/2 teaspoon salt Directions 1. Rinse the chicken and pat dry. 2. Melt the butter in a skillet. Brown the chicken legs on all sides in the butter. 3. Place the chicken in the slow cooker. 4. Combine all the other ingredients together. Mix well. Pour over the chicken. 5. Cook on LOW for 8 to 10 hours. Source: The Diet Solution


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dietplan2.com >>Meal Menu

Almond Crusted Salmon with CaramelizedOnions and Basil Almond meal, made from ground raw almonds, forms the nutty topping on this baked salmon with slowly caramelized sweet onions and fresh basil spooned over the top. Serve this dish as a main course along with roasted or mashed sweet potatoes, steamed vegetables and a green salad. Ingredients · 1 tablespoon butter · 1 teaspoon coconut oil · 1 sweet onion, thinly sliced · Sea salt and pepper to taste · 1/2 to 1 teaspoon lime juice · 1/2 cup almond meal · 4 teaspoons honey mustard or sweet prepared mustard · 4 (4- to 6-ounce) skinless salmon fillets, skin removed · 1/4 cup thinly sliced green onions · 1/4 cup basil leaves Method Heat butter in a large skillet over medium low heat. Add onion, salt and pepper and cook, stirring occasionally, until golden brown and caramelized, 30 to 45 minutes. Stir in lime juice and keep warm. Meanwhile, preheat oven to 375ºF. Grease the bottom of a large baking dish with 1 teaspoon coconut oil. Put almond meal into a wide, shallow dish and season salmon with salt and pepper. Brush the top of each salmon fillet with mustard and then roll in almond meal, pressing to make sure it sticks. Arrange salmon in prepared baking dish in a single layer and bake until just cooked through and flesh flakes with a fork, about 15 minutes. Transfer salmon to plates, top with caramelized onions, garnish with green onions and basil and serve. Source: The Diet Solution


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dietplan2.com >>Meal Menu

Chicken with “I’m not afraid of butter” Dressing Ingredients 2 large chicken breasts (approximately 1 lb of chicken) 6 tablespoons melted butter Lemon juice from 1/2 large lemon 1/4 cup extra virgin olive oil Sea salt, pepper and garlic powder to taste Directions Melt 1 tablespooon of butter in a large pan. Season chicken breasts with salt, pepper and garlic powder. Cook chicken breasts in butter covered on very low heat. Do not let the butter get brown. Pour lemon juice in a seperate bowl. Slowly stir in the remaining melted butter as you stir mixture. Then slowly add the olive oil as you stir mixture. Season with salt, pepper and garlic powder. Once the chicken is cooked through, serve on a plate and pour the ―dressing mixture‖ over your cooked chicken breasts. Don‘t be surprised if you are tempted to pour this dressing on your veggies and just about every other food item you can think of. It‘s delicious! Source: The Diet Solution


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dietplan2.com >>Meal Menu

Asian Style Salmon The addition of ginger makes this dish delicious, nutritious, and tasty. It is good served hot or at room temperature. Ingredients • ¾ teaspoon low-sodium and wheat free soy sauce • 1 teaspoon wasabi powder • ½ teaspoon grated fresh ginger • 6-ounce wild salmon steak • 1 scallion, thinly sliced (white part only) Directions In a medium-sized mixing bowl, combine the soy sauce, wasabi, and ginger. Marinate the salmon with the soy sauce mixture in a shallow baking dish for 30 minutes at room temperature or for 2 to 3 hours in the refrigerator. Place on grill and cook for 2 to 3 minutes on each side for medium rare. Place salmon on top of vegetables and garnish with thinly sliced scallions. Source: The Diet Solution


Meal – sides – beverages – snacks – desserts – breakfast – condiments - salads

dietplan2.com >>Meal Menu

DSP Approved Shepherd’s Pie (taken from simplyrecipes.com) Ingredients 1 1/2 lbs ground buffalo or turkey (Grassland Beef) 1 onion chopped 1-2 cups vegetables – chopped carrots, corn, peas 1 1/2 – 2 lbs cauliflower 8 tablespoons butter (1 stick) 1/2 cup beef broth (use low sodium) 1 teaspoon Worcestershire sauce Sea Salt, pepper, other seasonings of choice Directions 1. Steam cauliflower so you can mash it or put it in the blender so they resemble mashed potatoes. 2. While the cauliflower is cooking , melt 4 Tablespoons butter (1/2 a stick) in large frying pan. 3. Sauté onions in butter until tender over medium heat (10 mins). If you are adding vegetables, add them according to cooking time. Put any carrots in with the onions. Add corn or peas either at the end of the cooking of the onions, or after the meat has initially cooked. 4. Add ground buffalo or turkey and sauté until no longer pink. Add salt and pepper. Add worcesterchire sauce. Add half a cup of beef broth and cook, uncovered, over low heat for 10 minutes, adding more beef broth as necessary to keep moist. 5. Put cauliflower in the blender until they resemble mash potatoes with remainder of butter, season to taste. 6. Place beef and onions in baking dish. Distribute cauliflower on top. Rough up with a fork so that there are peaks that will brown nicely. You can use the fork to make some designs in the cauliflower as well.


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dietplan2.com 7. Cook in 400 degree oven until bubbling and brown (about 30 minutes). Broil for last few minutes if necessary to brown. Watch this carefully, as your cooking time will be less because you are using cauliflower. Source: The Diet Solution


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dietplan2.com >>Meal Menu

Taco Seasoned Beef Low Carb Dinner I know what it feels like to work a long day, walk into the house exhausted, only to have a bunch of starving eyes staring at you asking ―What‘s for dinner?‖ As much as I would like to just respond ―I don‘t know, whatever you cooked for me I guess‖, that‘s often not how it works. I always keep a couple a super easy and fast recipes on hand or in my brain to solve the dinner dilemma in 10 minutes flat. Here‘s an ―emergency‖ dinner solution my family absolutely loves. We sometimes even make it in non-emergency situations when we are feeling like a bit of ―Mexican‖. Taco Seasoned Beef or Buffalo 1 pound ground grass fed Beef or Buffalo (both work great – try Grassland Beef) 2 Tablespoons Do-it-Yourself Taco Seasoning Do-it-Yourself Taco Seasoning Recipe (Great to make ahead of time and always keep on hand) 6 Tablespoons Chili Powder 2 Tablespoons Cumin 4 Tablespoon Paprika 3 Tablespoons Onion Powder 1 Tablespoon garlic powder 1 Teaspoon cayenne pepper (this makes it spicy. add more or less depending on how you like it) (I know there are many stores that even carry ready-made taco seasoning. I have tried a few of these and some are tasty but I still prefer my easy to make, home-made version.) Sautee the ground beef or buffalo in a large pan. I often don‘t even need to add any oil as the natural fats in the meat help it cook without sticking. Make sure to stir and cut up the meat in small pieces with your spatula as it cooks. Once the meat is cooked through, add 2 Tbsp of the above Taco Seasoning (or Taco Seasoning of your choice.) What can you do with this taco seasoned meat? I love to put it over a large salad of romaine lettuce, chopped tomatoes, cucumbers and celery and add salsa on top. My husband loves to


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dietplan2.com put it on Sprouted Grain Tortillas, Spelt Tortillas or Rice Tortillas that we purchase at our local health food store. A good friend of mine uses large leaves of Romaine Lettuce and makes ―Lettuce Taco Wraps‖. If you have a bit of time, you can even add some fresh guacamole to your salad or wrap. Oh, and did I mention this taco meat freezes and re-heats really well? You can make a big batch and freeze in smaller containers for later use. Source: The Diet Solution


Meal – sides – beverages – snacks – desserts – breakfast – condiments - salads

dietplan2.com >>Meal Menu

Low Carb, Gluten Free Meatloaf

Meatloaf is often a family dinner staple and can be put together quickly and easily for a simple and healthy dinner solution. Here is my recipe for healthy meatloaf. Not only does it taste delicious, it is lower in carbs and gluten free by using the right kind of breadcrumbs. Ingredients: 1 pound Grass Fed ground Buffalo or Beef (Grassland Beef) 1/3 cup gluten free bread crumbs (they are made from rice and I found them at the health food store) 1/3 cup organic ketchup (yes, this adds in some sugar so be careful if you are very sensitive to sugar) ½ red onion finely chopped Lots of the following spices: dried parsley, oregano, basil, and garlic powder (I know ―lots‖ is not a measurement but I‘m not sure how much I put in there but I do know it was a good amount of each.) Celtic Sea Salt and black pepper 1 organic egg Directions: Pre-heat oven to 350 degrees. Grease an 8 ½ x 4 ½ inch loaf baking pan with organic, unrefined coconut oil. In a mixing bowl, mix all the above ingredients together Place the mixture into the prepared loaf pan and shape into a loaf Bake in the preheated oven for 45 minutes or until done. Allow to stand 5 minutes before slicing. I hope you enjoy this meatloaf as much as my family and I did! Source: The Diet Solution


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dietplan2.com >>Meal Menu

Lentil Rice Soup Prep Time: 20 Minutes Cook Time: 7 Hours Ready In: 7 Hours 20 Minutes Servings: 11 Ingredients:2 cups dry lentils 2 cups uncooked long grain brown rice 1 cup chopped carrots 1/2 cup chopped celery 1/2 onion, chopped 1 cup vegetable broth 1 teaspoon garlic powder 1/2 teaspoon ground black pepper 1 tablespoon Celtic Sea Salt 1 cup sliced fresh mushrooms 8 cups water Directions: 1. Place the lentils, rice, carrots, celery, onion, water, broth, garlic powder, ground black pepper and salt in a slow cooker. 2. Cover and cook on low setting for 7 to 8 hours. Stir in the mushrooms 1 hour before serving.


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dietplan2.com >>Meal Menu

Lemon Pepper Chicken with Turkey Sausage Healthy eating does not have to be boring. Even foods you eat often like chicken and turkey can be spiced up to be delicious and healthy at the same time. Enjoy this chicken recipe compliments of http://healthyurbaneating.com Lemon Pepper Chicken with Turkey Sausage 4 legs of organic chicken 2 large Italian turkey sausage 1 teaspoon of crushed red pepper 1 tablespoon of garlic salt Celtic Sea Salt, black pepper to taste 2 lemons squeezed and two slices for garnish Pre-heat oven to 350° Fahrenheit. Mix seasoning in a bowl. Place chicken and turkey sausage on a flat roasting sheet or pan. Sprinkle with half of seasoning. Cook 15 minutes. Remove and sprinkle with remaining seasoning. Continue basting and turning for 15 minutes and cook through. Turn once more then pour lemon juice over the legs and the sausage. Garnish with lemon slices. from http://healthyurbaneating.com Find more delicious and healthy recipes that will help you burn fat and enjoy your food in The Diet Solution Program.


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dietplan2.com >>Meal Menu

Healthy Baked Chicken Healthy eating can be delicious. Here is one of my favorite ways to prepare chicken that is not only healthy but your whole family will be asking for more! Healthy Baked Chicken Ingredients: 1-2 Tbsp unrefined, organic coconut oil (Why? – Details found in Chapter 8 of the Diet Solution Program. Can be purchased at www.nutiva.net) 1 tsp organic minced garlic (I buy this already minced) 1 tsp Celtic sea salt (Why? – Details found in Chapter 12 of the Diet Solution Program. Can be purchased at www.celticseas.com) 1 whole lemon 1 whole red onion 3-4 lb whole chicken (I buy all my meat and poultry from www.grasslandmeats.com) Preheat the oven to 375 degrees. I mixed the coconut oil, garlic and sea salt in a bowl. I rinsed the whole chicken and transferred it to an oven safe pan. I then coated the chicken with the coconut oil mixture (I put the mixture on my hands and rubbed the mixture under all of the chicken skin. Yes, I got down and dirty with it). I then cut the whole lemon into 4 parts (after I washed my hands of course). I put all 4 pieces of lemon under the chicken skin, spread apart around the chicken. I then cut the red onion in 4 parts and put that in the chicken cavity. This whole process took me less than 10 minutes. I put the chicken in the oven at 375 degrees and it was delicious in 1.5 hours. Source: The Diet Solution


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dietplan2.com >>Meal Menu

Chicken and Sweet Potato Stew Prep Time: 20 minutes Cook Time: 5 hours Total Time: 5 hours 20 minutes Makes 6 servings Ingredients • 6 bone-in chicken thighs, skin removed, trimmed of fat • 2 pounds sweet potatoes, peeled and cut into spears • 1/2 pound white button mushrooms, thinly sliced • 6 large shallots, peeled and halved • 4 cloves garlic, peeled • 1 cup dry white wine • 2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed • 1 teaspoon sea salt (www.celticseas.com) • 1/2 teaspoon freshly ground pepper • 1 1/2 tablespoons white-wine vinegar Directions Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar. **You can freeze this stew for up to 1 month. Source: The Diet Solution


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dietplan2.com >>Meal Menu

Baked Chicken A La Isabel (which should really be called ―Italian Baked Chicken‖ but since I made it up, it‘s now named after me) Ingredients 1 whole baking chicken Your favorite Italian spices (I used oregano, thyme, parsley, garlic powder, salt and pepper) Extra virgin Coconut Oil (www.nutiva.net>) Directions 1. Preheat oven at 350 degrees 2. Place 1-2 heaping TBSPs of coconut oil in a small pan and melt over low heat until it becomes liquid. 3. In a bowl, mix 1-2 tsps of each of the spices (you can use whichever ones you like). 4. Pour the melted coconut oil into the bowl with the spices and mix well. 5. Let the coconut oil/spice mixture cool down a bit. 6. Using your hands, rub this mixture under the skin of the chicken. Make sure to coat it thoroughly. 7. Place the chicken, breast side down, in a glass baking pan. (This will make sure the breast is juicy) 8. Bake in the oven for 2-3 hours. (This will be determined by the size of your chicken. After the first hour and a half, begin to check it consistently every 10-15 minutes until cooked through) This chicken was even delicious after it was re-heated. I made it in the early morning and it was ready by 10am. After letting it cool down a bit (20 min), I covered it with foil and placed it in the refrigerator. When I got home at 5pm, I set the oven at 250 degrees and placed the chicken in there for 20 minutes. It was still great. So if you need to have dinner ready ahead of time, you can still use this recipe. Source: The Diet Solution


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dietplan2.com >>Sides Menu

Mashed Sweet Potatoes Courtesy of cooks.com Ingredients * 5 or 6 large sweet potatoes, peeled * 1 stick butter * 1/2 tsp. sea salt * 1/4 tsp. black pepper (optional) * 1 tablespoon honey or maple syrup (more or less, to taste) Directions 1. Peel potatoes and cut into quarters. Simmer in a large 3-4 quart pot of water with 2 tsp. salt added to water. 2. After 20 minutes or so, test potatoes with a fork to see if they are fully tender. 3. When cooked, drain water and return sweet potatoes to pan over still-warm burner (leave burner off or on very low heat). 4. Add butter to bottom of pan and stir until melted. Using a potato masher, mash the sweet potatoes with the butter, adding salt and pepper, to taste. Add honey to sweeten, stirring thoroughly. 5. Do not over sweeten the potatoes; the honey should be barely perceptible but it should enhance the natural sweetness of the potatoes. Source: The Diet Solution


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dietplan2.com >>Sides Menu

Gazpacho Try one or both of these delicious gazpacho recipes! Chunky Gazpacho Ingredients 1 green pepper, seeded and chopped fine 3-4 tomatoes, skinned, seeded, and chopped fine 2 large cucumbers, peeled, seeded, and chopped fine 1 large bunch cilantro, chopped fine 1 large red onion, chopped fine 3 large cloves garlic, minced 1 teaspoon tabasco–or 2 jalapeno peppers, chopped fine 1 46-ounce can tomato juice 1/4 cup olive oil juice of 3 limes (optional) Celtic Sea Salt and pepper to taste Garnish: cilantro leaves for each bowl Directions Carefully chop all the vegetables the same small size, then mix in with the tomato juice, oil, optional lime juice, sugar, salt, and pepper. Let chill and cure in the refrigerator overnight. When ready to serve, ladle into bowls and top each one with a cilantro leaf. Spanish Pureed Salad Ingredients 6 ripe tomatoes, peeled and chopped 1 purple onion, finely chopped 1 cucumber, peeled, seeded, chopped 1 sweet red bell pepper (or green) seeded and chopped 2 stalks celery, chopped 1-2 tbsp chopped fresh parsley 2 tbsp chopped fresh chives 1 clove garlic, minced 1/4 cup red wine vinegar 1/4 cup olive oil 2 tbsp freshly squeezed lemon juice Celtic Sea Salt and fresh ground pepper to taste 6 or more drops of Tabasco sauce to taste


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dietplan2.com 1 tsp Worcestershire sauce (omit for vegetarian option) 4 cups tomato juice Directions Combine all ingredients. Blend slightly, to desired consistency. Place in non-metal, nonreactive storage container, cover tightly and refrigerate overnight, allowing flavors to blend. *Serves 8. **Both recipes call for 2 teaspoons of sugar. You may want to substitute a very tiny bit of stevia as a sweetener. Source: The Diet Solution


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dietplan2.com >>Sides Menu

Cranberry Sauce Courtesy of Laura Dolson and about.com Ingredients * 1 bag of fresh cranberries (12 oz) * 1 teaspoon baking stevia (Steviva Blend) * 1 cup water * 1/4 teaspoon sea salt Directions 1. Put cranberries in a pot on the stove, and pick through to remove soft and/or brown ones. 2. Add the rest of the ingredients, stir, and bring to a boil on medium-high heat. 3. Stir frequently. The cranberries will pop, and then release their ―gel‖ — and the sauce will come together like magic. Cook until the sauce is the consistency you want, about 5 to 10 minutes. Source: The Diet Solution


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dietplan2.com >>Sides Menu

No Mayo DSP Coleslaw (makes 8 servings) · 1 medium tomato, diced · 1 teaspoon salt · 1 teaspoon pepper · 1 (16 ounce) package shredded coleslaw mix · 1/4 cup lime juice Place the tomato in a large bowl, and season with salt and pepper. Stir in the coleslaw mix and lime juice. Refrigerate for 10 minutes before serving. Source: The Diet Solution


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dietplan2.com >>Sides Menu

Mini Vegetable Frittatas Ingredients: - 8 large organic eggs - ½ cup organic milk, preferably raw (I‘m going to try and use coconut milk next time and see if that works since I don‘t eat very much dairy, but I figured I would stick to the recipe exactly as it was written for the first time.) - 1 Tbsp. butter - 1 cup zucchini, diced - 1 cup red pepper diced - 1 cup sliced fresh mushrooms - 1 leek diced - ¼ cup fresh Italian flat leaf parsley, chopped finely - 1 tsp. Celtic Sea Salt - ½ tsp. black pepper Preheat oven to 350 degrees F. Grease a large muffin tin with butter. Whisk eggs and milk together in a large missing bowl. Set aside. Heat butter in a medium skillet or frying pan over medium heat. Place zucchini, red pepper, mushrooms and leek in a skillet and sauté until vegetables become soft, about 5 minutes. Remove from heat and stir in parsley, salt and pepper. Fold vegetables into egg mixture. Fill muffin cups three-quarters of the way full with vegetable frittata batter. Bake 20 to 30 minutes until frittatas are set and browned on top. Serve hot or let cool and store in the fridge for later. Makes 8 to 10 mini vegetable frittatas. Yummy! Source: The Diet Solution


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dietplan2.com >>Sides Menu

Homemade Guacamole I absolutely love guacamole as an appetizer or an addtion to pretty much any meal (even breakfast!) I know some people still avoid avocados because they are high in fat and think that this higher fat fruit will cause them to gain weight. But as I explain in my article ―Does Fat make you Fat?‖, healthy fats like those contained in avocadoes do not cause weight gain. They do just the opposite. Eating sources of healthy fats will actually help your body burn off its unwanted fat and avocados fall right into the ―healthy fat‖ category. Here is my quick and easy homemade guacamole recipe that we enjoy at my house at least 23 times per week. Isabel’s Homemade Guacamole · 2 Avocados · ½ tomato chopped · ¼ onion, chopped (you may want to use less. I had onion breath the rest of the night. Even my dogs didn‘t want to talk to me) · Chopped cilantro (I‘m not sure how much went in there, but it was loaded) · Celtic Sea Salt I mixed all the ingredients together. While I was chopping the contents of the guacamole I sliced up some cucumbers and tomatoes and got out a bag of baby carrots. This is what I used for the guacamole instead of chips.


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dietplan2.com Now, if you really want to use chips, I suggest making some spelt chips yourself. Cut 1-2 spelt tortillas into 4-6 pieces. Cook these in coconut oil until crisp. I don‘t suggest you have these too often, as many people will lose weight faster without too many grains. Enjoy! Source: The Diet Solution


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dietplan2.com >>Sides Menu

Garlic Mashed Cauliflower that I want you to believe are Mashed Potatoes Ingredients ·1 head of cauliflower ·1 small onion (red or yellow) ·1-2 TBSP organic butter ·1-2 cloves of garlic (this will depend on your taste) Directions Steam or boil the cauliflower. Chop the onion and sauté it with either olive oil, butter or coconut oil. (My sister used olive oil. I used butter). Add the cooked cauliflower to the sautéed onions and sauté together for approximately 8 minutes. Take the cauliflower and onion sauté and puree in a food processor or blender. Add a tablespoon or more of butter and blend. Take 2 cloves of garlic and chop them up into small pieces. Add more olive oil, butter or coconut oil to pan and cook the garlic until brown (but try not to burn it). Pour the garlic into your mashed cauliflower and mix by hand. Source: The Diet Solution


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dietplan2.com >>Beverages Menu

DSP Lemonade Ingredients 1/2 a lemon 5 drops liquid stevia 12 oz water Directions Mix all ingredients in a large cup. Add more stevia or lemon based on your taste. Read this article to find out why you should drink this delicious DSP lemonade instead of juice: Source: The Diet Solution


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dietplan2.com >>Beverages Menu

Tea Juice Ingredients 5-6 bags caffeine-free herbal tea (e.g., peach, mint, chamomile, or fruit tea) 3 quarts boiling water Stevia powder (or liquid) to taste Directions Pour water over tea bags in a large pot. Add stevia while tea is hot. (Adjust amount according to the desired sweetness.) Let the tea cool, remove tea bags, transfer tea to a serving pitcher or individual water bottles, and refrigerate. Source: The Diet Solution


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dietplan2.com >> Beverages Menu

Peanut Butter Cup Protein Shake Ingredients 2 scoops chocolate protein powder 1 tbsp natural peanut butter (or almond butter works well too) 8 oz. water 3-5 ice cubes Directions Add all ingredients to blender, whip, and serve. Source: The Diet Solution


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dietplan2.com >> Snacks Menu

“Cocoa-Nut” Bananas Courtesy of Eating Well Ingredients *4 teaspoons of organic cocoa powder *4 teaspoons of toasted, unsweetened coconut *2 small bananas, sliced on the bias Directions Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, and shake off the excess. Then, dip banana in the coconut. Source: The Diet Solution


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dietplan2.com >> Snacks Menu

Fruit Pizza This is a great snack idea from two of our DSP members! Ingredients Crust * 1 3/4 cups raw almonds (or 1 1/4 cups almond meal) * 1 TBSP Coconut Oil * 5 fresh dates pitted * pinch of nutmeg * 2 tsp of cinnamon * pinch of sea salt * 1 TBSP raw honey (you might need a little more to form dough) Filling * 16 oz of Greek Yogurt * 1/4 cup Steviva Blend or Steviva to taste * Strawberries * Blueberries * Raspberries Directions 1. Finely chop the nuts in a food processor (skip this step if using almond meal). 2. Add the oil, pitted dates, and the spices. Run all this through the food processor with the chopped nuts until it‘s crumbs. 3. Transfer mixture to a mixing bowl, add honey, and mix to form a dough ball. Add more honey if needed. 4. Spread the dough into the bottom of a 9-inch pie pan, greased with coconut oil. Bake at 350 degrees for about 10-12 minutes, until the edges are just beginning to brown. 5. For filling, mix Greek yogurt with Steviva blend and spread into a cool shell. Add your fruit in a pattern and place on top of yogurt. Chill and serve. Source: The Diet Solution


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dietplan2.com >> Snacks Menu

Zucchini Hummus Here‘s an easy way to get more vegetables into snack time! Serve with vegetable sticks for dipping. Ingredients * 1 (15-ounce) can chickpeas, drained and rinsed * 1 cup coarsely chopped zucchini * 1 garlic clove, chopped * 1/3 cup chopped fresh parsley * 1/4 cup chopped fresh basil * 1/2 teaspoon sea salt * freshly ground black pepper * 1/4 cup extra-virgin olive oil * 1 teaspoon fresh lemon juice Directions Combine all the ingredients in a food processor and pulse until desired consistency is reached. * Serves four. Courtesy of The Gastrokid Cookbook by Hugh Garvey and Matthew Yeomans. Source: The Diet Solution


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dietplan2.com >> Snacks Menu

Walnut Butter 3 cups raw walnuts 1-2 tablespoons olive oil 1/2 teaspoon sea salt Add all the ingredients into a blender, food processer, Magic Bullet or Vita-Mix and start out on the lowest variable speed and then flip to high. It should become pretty smooth in about 1 minute. At this point, check the walnut butter and taste it, if it needs more oil or salt, you can add it at this point. Do not add any more oil than you have to, otherwise you will be able to pick up the taste in your finished product. You only need the oil for blending efficiency. If you want to make your nut butter a bit sweet, you can also add 1 tsp of raw honey or a few sprinkles of stevia. Source: The Diet Solution


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dietplan2.com >> Snacks Menu

Mini Vegetable Frittatas Ingredients: - 8 large organic eggs - ½ cup organic milk, preferably raw (I‘m going to try and use coconut milk next time and see if that works since I don‘t eat very much dairy, but I figured I would stick to the recipe exactly as it was written for the first time.) - 1 Tbsp. butter - 1 cup zucchini, diced - 1 cup red pepper diced - 1 cup sliced fresh mushrooms - 1 leek diced - ¼ cup fresh Italian flat leaf parsley, chopped finely - 1 tsp. Celtic Sea Salt - ½ tsp. black pepper Preheat oven to 350 degrees F. Grease a large muffin tin with butter. Whisk eggs and milk together in a large missing bowl. Set aside. Heat butter in a medium skillet or frying pan over medium heat. Place zucchini, red pepper, mushrooms and leek in a skillet and sauté until vegetables become soft, about 5 minutes. Remove from heat and stir in parsley, salt and pepper. Fold vegetables into egg mixture. Fill muffin cups three-quarters of the way full with vegetable frittata batter. Bake 20 to 30 minutes until frittatas are set and browned on top. Serve hot or let cool and store in the fridge for later. Makes 8 to 10 mini vegetable frittatas. Yummy! Source: The Diet Solution


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dietplan2.com >> Snacks Menu

Homemade Guacamole I absolutely love guacamole as an appetizer or an addtion to pretty much any meal (even breakfast!) I know some people still avoid avocados because they are high in fat and think that this higher fat fruit will cause them to gain weight. But as I explain in my article ―Does Fat make you Fat?‖, healthy fats like those contained in avocadoes do not cause weight gain. They do just the opposite. Eating sources of healthy fats will actually help your body burn off its unwanted fat and avocados fall right into the ―healthy fat‖ category. Here is my quick and easy homemade guacamole recipe that we enjoy at my house at least 23 times per week. Isabel’s Homemade Guacamole · 2 Avocados · ½ tomato chopped · ¼ onion, chopped (you may want to use less. I had onion breath the rest of the night. Even my dogs didn‘t want to talk to me) · Chopped cilantro (I‘m not sure how much went in there, but it was loaded) · Celtic Sea Salt I mixed all the ingredients together. While I was chopping the contents of the guacamole I sliced up some cucumbers and tomatoes and got out a bag of baby carrots. This is what I used for the guacamole instead of chips. Now, if you really want to use chips, I suggest making some spelt chips yourself. Cut 1-2 spelt tortillas into 4-6 pieces. Cook these in coconut oil until crisp. I don‘t suggest you have these too often, as many people will lose weight faster without too many grains. Enjoy! Source: The Diet Solution


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dietplan2.com >> Snacks Menu

Deviled Eggs Ingredients: 6 eggs Extra virgin olive oil Dijon mustard Celtic Sea Salt and pepper Fresh dill Directions 1. Hard boil the eggs 2. Cut each egg in half and place all the yolks into a separate bowl. 3. Add 1-2 TBSPs of olive oil a 1 tsp of Dijon mustard and mix. 4. Add more olive oil and/or Dijon mustard based on taste (I like mine to taste very ―mustardy‖ but some people do not.) 5. Add salt and pepper to taste. 6. Mix in 1 TBSP of fresh dill (or more if you‘d like). Whenever I make this recipe, I always make double the recipe (12 eggs) so that I have leftovers for the next 2 days. They are a great ―grab and go‖ high protein snack and even great for breakfast or lunch. Source: The Diet Solution


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dietplan2.com >> Desserts Menu

Pumpkin Pie Pudding Courtesy of Healthy Food for Living www.healthyfoodforliving.com Ingredients * 4 large Medjool dates, pitted & roughly chopped, or enough to fill about 1/4 cup * 1/4 tsp pure vanilla extract * 1/4 tsp pure maple extract * 1/2 cup mashed overripe banana, about 1 medium (for the sweetest pudding, wait until your banana has a completely brown – but not black – peel) * 1/2 cup pumpkin puree (homemade is especially good in this recipe because you are not cooking it) See recipe below! * 1/2 tsp ground cinnamon * 1/4 tsp pumpkin pie spice See recipe below! Directions 1. Cover dates with boiling water in a small bowl and let soak for 10 minutes, or until very soft. Drain. 2. In a food processor, combine all ingredients and blend until very smooth. 3. Best if eaten immediately. (I put half of the pudding in the fridge overnight, and although still tasty, it tasted more banana-y than pumpkin-y and turned a dark, almost brownish color from the dates, spices, and oxidized bananas). Pumpkin Puree 1. Start with ―sugar‖ or ―pie‖ pumpkins – they are smaller and sweeter than the big pumpkins used for carving into jack-o-lanterns. 2. Preheat oven to 350 degress F. 3. Coat a roasting pan or jelly roll sheet with parchment paper or aluminum foil. 4. Cut pumpkin in half. Scoop out and discard seeds and pulp. 5. Place pumpkin halves – cut sides down – into the pan or onto the sheet. 6. Bake for about 60-90 minutes, or until pumpkin is tender and easily pierced with a fork. 7. Let roasted pumpkin rest at room temperature until cool enough to handle. 8. Flip pumpkin halves over and scoop flesh out of the skin and into the bowl of a food processor. Puree until smooth. 9. Line a sieve or colander with two layers of heavy-duty paper towel or cheesecloth and


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dietplan2.com place over a bowl. Spoon puree into lined sieve and let drain for about 30 minutes. 10. Store in an air-tight container in the fridge. Pumpkin Pie Spice Combine the following: * 1/4 cup ground cinnamon * 1 Tbsp ground ginger * 1 Tbsp ground nutmeg * 1 tsp ground allspice * 1 tsp ground cloves Source: The Diet Solution


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dietplan2.com >> Desserts Menu

Delicious Chocolate Pudding…DSP Style! Chocolate? Did Isabel really just say chocolate? Oh yes I did and, not only that, it‘s healthy too! I got this delicious chocolate recipe from my good friend Mike Geary (author of The Truth About Abs). Here‘s Mike‘s recipe for an amazingly healthy fat burning chocolate pudding that‘s high in fiber, healthy fats, protein and low in sugar, with NO artificial sweeteners and NO added sugars. Mike Geary’s Healthy Chocolate Pudding (This recipe will make about 2-3 servings and is a great healthy dessert or late night snack.) Ingredients 1/2 of a ripe avocado (soft to touch) approx 3 tablespoons of almond butter (preferably raw if possible) approx 1/4 cup of unsweetened almond milk or coconut milk 2 heaping tablespoons of organic cocoa powder 1/2 teaspoon of vanilla 1 or 2 packets of stevia (or to your desired sweetness level) 1/2 to 3/4 of a scoop of chocolate protein powder just a small pinch of salt Directions Put the avocado and almond butter into a bowl and mash together with a fork until smooth. Then add all of the other ingredients into the bowl and mix together vigorously until all is mixed and smooth. If everything went right, the consistency will be similar to pudding… except normal pudding makes you FAT with loads of sugar! My healthy pudding recipe will actually HELP you to burn fat, control cravings, and satisfy your body‘s need for micro-nutrients, protein, healthy fats, and fiber.


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dietplan2.com If the pudding ends up too thick, simply add a bit more almond milk or coconut milk for more moisture. If you want to get a little wild and add some more nutrient-rich additions, feel free to add some chopped pecans, chia seeds, rice bran, or walnuts at the end. Source: The Diet Solution


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dietplan2.com >> Desserts Menu

Peanut Butter Cup Protein Shake Ingredients 2 scoops chocolate protein powder 1 tbsp natural peanut butter (or almond butter works well too) 8 oz. water 3-5 ice cubes Directions Add all ingredients to blender, whip, and serve. Source: The Diet Solution


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dietplan2.com >> Desserts Menu

Crispy Quinoa Cookies Courtesy of Ines, a DSP member. Modified from digestivediva.blogspot.com Ingredients 1/2 cup raw organic honey (or organic maple syrup) 1/2 cup organic butter 1/2 cup raw organic nut butter 1/2 teaspoon vanilla 1 cup rice flour 3/4 cup quinoa flakes 1/4 teaspoon baking soda 1/4 teaspoon Celtic Sea Salt (optional) 1/2 cup raw nuts, chopped (optional) Directions 1. Preheat oven to 350°F. Beat honey, butter, nut butter and vanilla in a medium sized bowl until creamy. 2. Combine rice flour, quinoa flakes, baking soda and salt in a small bowl. Add to honey mixture and beat until well blended. Add nuts if desired. 3. Drop round teaspoon sized portions about 2 inches apart onto a non-greased cookie sheet. Bake for 12-15 minutes or until light golden brown. Cool for 1 minute before removing from cookie sheet. Source: The Diet Solution


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dietplan2.com >> Desserts Menu

Homemade Dark Chocolate Courtesy of Val, a DSP member. Ingredients 1/2 cup coconut oil 1/4 – 1/2 cup organic cocoa powder 1/4 cup coconut milk dash of Celtic Sea Salt 1 teaspoon organic vanilla Stevia to taste Directions 1. Heat the oil on med/high to thin it out; then add cocoa, coconut milk, vanilla, salt. It will thicken when you add the coconut milk so keep it warm while you add stevia a little bit at a time. (If you are using the steviva concentrated powder, just use a little dusting at a time and keep tasting it. If you add too much it will be more bitter. You can always add a little more coconut milk if it gets too sweet.) 2. Once you are satisfied with the taste, take it off the heat and pour it into molds or spread on a small plate and freeze. Even if left at room temp if will harden because of the coconut oil. 3. You can add other ingredients to the chocolate before letting it set – coconut, almonds, walnuts, etc. Enjoy! *Val made peanut butter cups by coating tiny muffin tins along the bottom and sides and then putting a small amount of peanut butter in the center and covering the top with more chocolate. Source: The Diet Solution


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dietplan2.com >> Desserts Menu

Strawberry Shortcake These delicious little shortcakes are made in muffin cups. Ingredients ¼ cup sifted coconut flour 3 tablespoons butter, melted 3 eggs 3 tablespoons raw honey ¼ teaspoon Celtic Sea Salt ¼ teaspoon vanilla ¼ teaspoon baking powder Directions Blend together butter, eggs, honey, salt and vanilla. Combine coconut flour with baking powder and whisk into batter until there are no lumps. Pour batter into greased muffin cups. Bake at 205 Degree C (400F) for 15 minutes. Serve topped with fresh strawberries and a little bit of whipped cream. Makes 6 cakes. Source: The Diet Solution


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dietplan2.com >> Desserts Menu

DSP Brownies Ingredients 1/3 cup Organic Virgin Coconut Oil (http://www.nutiva.net) or butter, melted ½ cup cocoa powder 6 eggs ½ cup Steviva Blend baking stevia (http://www.stevivasweetener.com) (which is equal to 1 cup sugar) ½ teaspoon Celtic Sea salt (http://www.celticseas.com) ½ teaspoon vanilla ½ cup sifted Organic Coconut Flour 1 cup raw nuts, chopped (optional) Directions In a saucepan at low heat, blend together butter and cocoa powder. Remove from heat and let cool. In a bowl, mix together eggs, stevia, salt and vanilla. Stir in cocoa mixture. Whisk coconut flour into batter until there are no lumps. Fold in nuts. Pour batter into a greased 11x7x2 or 8x8x2 inch pan. Bake at 175C (350F) for 30-35 minutes. Source: The Diet Solution


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dietplan2.com >> Desserts Menu

Chocolate Cookies Ingredients ¼ cup sifted coconut flour ¼ cup butter or virgin coconut oil 1/3 cup cocoa powder 3 eggs 1/8 cup Steviva Blend baking stevia ¼ teaspoon Celtic Sea Salt ¼ teaspoon vanilla Directions In a saucepan at low heat, melt butter and stir in cocoa powder. Remove from heat and let cool. In a bowl, combine eggs, stevia, salt and vanilla; stir in cocoa mixture. Whisk coconut flour into batter until there are no lumps. Let batter rest for 4 to 5 minutes to allow it to thicken slightly. Drop batter by the spoonful on greased cookie sheet. Bake at 175 Degree C (350F) for 14 minutes. Makes about 16 cookies. Source: The Diet Solution


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dietplan2.com >> Desserts Menu

Carob Chip Cookies Following your fat loss meal plans does not have to be torture. Including some healthy treats into your meal plans keeps them new and interesting. I make these cookies for guests and for parties and anytime I am craving a sweet treat. Carob Chip Cookies 1/3 cup of walnut oil 1/2 cup of pure maple syrup 1 teaspoon vanilla extract 1 organic egg ¾ cup of brown rice flour 1 teaspoon baking soda 1/2 cup of carob chips unsweetened Dash of all-spice optional Grease two baking sheets and preheat oven to 375° F. In a medium size bowl, combine the oil, maple syrup, and vanilla. Beat the egg and stir into the oil mixture. Gradually stir in flour and baking soda to form a stiff batter. Fold in carob chips and drop the batter into the baking sheets by teaspoons. Bake for 10-15 minutes until cookies are lightly brown. Remove from the oven and cool. Serve with almond or rice milk. Source: The Diet Solution


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dietplan2.com >> Desserts Menu

Basic Whipped Cream (as a once in a while treat): Ingredients 1 pint heavy whipping cream 1/2 teaspoon vanilla extract 1/4 cup powdered sugar (or I‘m going to try to use 1/8 cup Steviva Blend baking stevia but I‘m not sure how this will work) Directions 1. Mix the liquid ingredients in a bowl. Mix the powdered sugar with the liquid ingredients. 2. Whip the mixture with an electric hand mixer until raised peaks form in it and hold their shape. It should take about four minutes (or much longer if using a manual hand mixer or whisk). 3. Serve over your dessert and enjoy! Source: The Diet Solution


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dietplan2.com >> Breakfast Menu

Hot Quinoa Breakfast Cereal Ingredients 1 cup quinoa 2 cups water 1/2 cup apples, thinly sliced 1/2 cup chopped walnuts or almonds 1/2 tsp cinnamon Coconut milk Stevia or honey to sweeten if desired Directions In a medium-sized bowl, soak the quinoa in cold water for 5 minutes. Drain and rinse under cold running water. In a medium saucepan, combine the soaked quinoa and water and bring to a boil. Reduce the heat and simmer, covered, for 5 minutes. Add apples, nuts and cinnamon. Simmer until water is absorbed. Serve with milk (just a little over the cereal) and sweeten to taste with stevia or honey. *For me, this would be 3 servings and I would count it as my carb option and add some more protein to this breakfast meal…maybe more nuts or 1 egg. Source: The Diet Solution


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dietplan2.com >> Breakfast Menu

Chocolate Strawberry Oatmeal Ingredients 1/3 cup oatmeal 1 cup water 1 scoop chocolate protein powder 3 large strawberries (or 5 small) cut in half or in quarters Directions Cook 1/3 cup dry oatmeal in 1 cup of water. Mix 1 scoop of protein powder with just a little bit of water, in a separate bowl, until it becomes thick. Add the powder and water mixture to the oatmeal. Top with cut strawberries and enjoy! This is a super easy way to get in a high protein, high fiber and very filling breakfast. For time saving purposes, I make several servings of oatmeal at once and keep it in the refrigerator for the next few days. In the morning, I scoop out 1 serving (1 heaping cup full) and heat it up on the stove top. Saves me a few minutes in the morning (every second counts, right?). Source: The Diet Solution


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dietplan2.com >> Breakfast Menu

Warm and Nutty Cinnamon Quinoa Ingredients 1 cup coconut milk 1 cup water 1 cup organic quinoa, ( rinse quinoa before cooking) 2 cups fresh blueberries 1/2 teaspoon ground cinnamon 1/3 cup chopped pecans or walnuts Directions Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts. Source: The Diet Solution


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dietplan2.com >> Breakfast Menu

Healthy French Toast There‘s no need to give up some of your favorite foods in an effort to lose weight and keep it off. Here is one of my favorite weekend breakfast recipes that will still fit into your healthy eating plan. You‘ll see that all of the ingredients below are Diet Solution approved and completely healthy. How does it taste? Absolutely delicious. And that has been verified by my husband, my in-laws, my parents and several friends that have stayed at our house and enjoyed our Saturday morning ritual with us. French Toast a la The Diet Solution Ingredients: 2 slices Sprouted Grain, Spelt or Rice bread (we‘ve tried using all of them and they all work well) 2 whole eggs 1 TBSP butter Maple Syrup or Apple Sauce (no sugar added) Cinnamon to taste Directions: Scramble the 2 eggs in a bowl large enough to fit one slice of bread. Dip the bread and make sure it is coated generously with the egg mixture. Heat a pan (on low to medium) large enough for 1 or 2 slices of bread and add the butter. Once the butter is melted in the pan (if it begins to turn brown, you have the heat up too high) add the bread coated with the egg mixture. Cook the bread on each side for 3-4 minutes covered (I find that covering the pan cooks the egg more evenly but you can cook it uncovered as well). Serve with maple syrup (1 tsp per slice is more than enough) or topped with apple sauce and cinnamon (that‘s how I like mine.) Is this a cheat meal or a meal ―off‖ of my usual healthy eating? Not at all. All of the ingredients are wholesome and natural and fit right into mine (and your) healthy eating plan. If you need or want a bit more protein with your breakfast, you can add a piece of bacon, breakfast sausage or even another egg on the side. Source: The Diet Solution


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dietplan2.com >> Condiments Menu

Organic Mayo A delicious mayo recipe from our friends at Healthy Urban Kitchen. 1 large egg yolk, at room temperature ¾ cup oil * 1/8 tsp salt 1 tbs lemon juice ½ teaspoon Dijon mustard Set up your electric beater or blender. Place the egg yolk and salt and add the mustard, lemon juice and blend on pulse. Keep the blender running as you add oil drizzling very slowly. This will take a few minutes. Don‘t rush the process. The oil may begin to separate from the egg. When all the oil has been added, add more salt and lemon juice. Refrigerate for up to five days. Stir before serving. * Notes on oils Extra Virgin Olive Oil can be used, however, walnut oil makes gives it a more buttery taste. Hazelnut oil gives this a nutty flavor. Truffle oil works great and gives it a more earthy flavor but also makes for a more pricey mayo.

Source: The Diet Solution


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dietplan2.com >> Salads Menu

Tilapia Salad Courtesy of Kristi, a DSP member. Ingredients Large serving of spring mix lettuce Slices of cucumber Broccoli Cauliflower Carrots Tomato Flax seeds (small amount) Tilapia (recipe below) Dressing (recipe below) Tilapia 4 tilapia filets (will most likely have leftovers) 3 garlic cloves, cut into small pieces Coconut Oil Celtic Sea Salt Pepper Heat the coconut oil in a frying pan and add in the garlic cloves and some salt and pepper. When the cloves start to brown, put the tilapia in the pan for about 4 minutes on each side, until browned. Dressing Apple Cider Vinegar Extra-Virgin Olive Oil Celtic Sea Salt Pepper Garlic Powder Combine all ingredients and shake well. Salad Directions Lay a bed of lettuce on your plate. Add the vegetables, tilapia, and the garlic pieces (from cooking the tilapia – they should be nice and dark brown). Sprinkle the flax seeds, add your dressing, and enjoy! Source: The Diet Solution


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dietplan2.com >> Salads Menu

Tomato & Cucumber Salad Courtesy of Annie, a DSP member. Ingredients 5 tomatoes, diced 1 onion, finely chopped 1 cucumber, sliced 1 green pepper, chopped handful chopped basil handful chopped parsley 6 cloves garlic, finely chopped (optional) 2 tablespoons white wine vinegar Celtic Sea Salt pepper Directions 1. Combine all ingredients in a large bowl. 2. Toss well, seasoning to taste with salt and pepper. 3. Chill before serving.

Source: The Diet Solution


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VISIT : http://dietplan2.com/1usdtrial21day


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Diet Meal Plans - 3 Simple, Healthy Meal Plans You Can Start Right Now & Easy Diet Recipes