Here are 10 specialized recipes that you can use during your Phase II Protocol. These reciepes are derived and tested form the Shopping list included in the protocol.
Time of day: Breakfast
Phase: Active Phase
Best used when: You want a light, hydrating breakfast that requires no cooking.
1 cup fresh papaya, cubed
½ cup organic berries
2 tablespoons unsweetened coconut flakes
2 tablespoons raw, unsalted pumpkin seeds
Squeeze of fresh lemon or lime
Add the papaya, berries, coconut and pumpkin seeds to a bowl. Finish with fresh lemon or lime juice and serve immediately.
Time of day: Breakfast or mid-morning meal
Phase: Active Phase
Best used when: You need a simple breakfast with fluids and easily prepared fruit.
¾ cup fresh pineapple
½ cup organic berries
1 cup unsweetened coconut milk or purified water
1 tablespoon raw, unsalted pumpkin seeds
Ice, optional
Blend all ingredients until smooth. Add more purified water as needed to reach your preferred consistency.Avoid adding sweetened juice, flavored yogurt or excessive additional fruit.
Time of day: Breakfast or light lunch
Phase: Active Phase or Intermission
Best used when: You need a higher-protein breakfast or want something more substantial than fruit.
2 pasture-raised eggs
2 cups spinach or arugula
1 small garlic clove, minced, if tolerated
1 teaspoon extra-virgin olive oil or grass-fed ghee
Squeeze of fresh lemon
Celtic sea salt, to taste
Warm the olive oil or ghee in a skillet over medium-low heat. Add the garlic and greens and cook until lightly wilted.Cook the eggs separately or add them directly to the skillet. Serve with lemon and a small amount of sea salt.
Time of day: Lunch
Phase: Active Phase
Best used when: You want a fresh, protein-centered midday meal without heavy carbohydrates.
4–5 ounces cooked pasture-raised chicken
2 cups spinach, arugula or mixed leafy greens
½ cucumber, sliced
2 tablespoons finely sliced red onion
¼ cup shredded red cabbage
2 tablespoons raw, unsalted pumpkin seeds
1 tablespoon extra-virgin olive oil
Juice of ½ organic lemon
Fresh oregano, optional
Celtic sea salt, to taste
Place the leafy greens, cucumber, red cabbage and onion in a bowl. Top with sliced chicken and pumpkin seeds.Drizzle with olive oil and lemon juice. Add oregano and sea salt as desired.
Time of day: Lunch
Phase: Active Phase or Intermission
Best used when: You need additional carbohydrates because of your activity level or prefer a plant-based meal.
¾ cup cooked organic quinoa
½ cucumber, chopped
1 cup spinach or arugula
¼ cup shredded red cabbage
2 tablespoons red onion
2 tablespoons raw, unsalted pumpkin seeds
1 tablespoon extra-virgin olive oil
Juice of ½ lemon or lime
Fresh oregano, optional
Combine the quinoa, cucumber, greens, cabbage, onion and pumpkin seeds in a bowl.Dress with olive oil, lemon or lime juice and oregano. Serve warm, at room temperature or chilled.
Time of day: Dinner
Phase: Active Phase
Best used when: You want a light evening meal centered on clean protein and lightly cooked vegetables.
5–6 ounces wild-caught salmon or cod
1–2 cups asparagus
1 small garlic clove, minced, if tolerated
1 tablespoon extra-virgin olive oil or grass-fed ghee
Juice of ½ lemon
Celtic sea salt, to taste
Preheat the oven to 400°F.Place the fish and asparagus on a baking sheet. Drizzle with olive oil, lemon juice and garlic.Bake for approximately 12–16 minutes, depending on the type and thickness of the fish. The fish should be opaque and separate easily with a fork.
Time of day: Dinner
Phase: Active Phase
Best used when: You need a balanced dinner with protein and fiber-rich vegetables.
5–6 ounces pasture-raised chicken
1 cup broccoli florets
1 cup Brussels sprouts, halved
½ zucchini, sliced
1 tablespoon extra-virgin olive oil or coconut oil
1 garlic clove, minced, if tolerated
Juice of ½ lemon
Fresh oregano
Celtic sea salt, to taste
Preheat the oven to 400°F.Toss the broccoli, Brussels sprouts and zucchini with half of the oil. Coat the chicken with the remaining oil, garlic, lemon and oregano.Roast for approximately 22–28 minutes, or until the chicken reaches a safe internal temperature of 165°F and the vegetables are tender.
Time of day: Dinner
Phase: Active Phase or Intermission
Best used when: You need a more substantial protein-rich meal or have higher calorie requirements.
5 ounces grass-fed, grass-finished beef, thinly sliced
2 cups broccoli
½ cup sliced red or yellow onion
½ zucchini, sliced
1 garlic clove, minced, if tolerated
1 tablespoon coconut oil, olive oil, ghee or grass-fed butter
Squeeze of lemon or lime
Celtic sea salt, to taste
Heat the cooking fat in a skillet over medium heat. Add the beef and cook until browned, then transfer it to a plate.Add the broccoli, onion, zucchini and garlic to the skillet. Add a small splash of purified water, cover and cook until the vegetables are tender.Return the beef to the skillet. Finish with lemon or lime juice and sea salt.
Time of day: Lunch or dinner
Phase: Intermission
Best used when: You want a warm, restorative meal with fluids, minerals, protein and carbohydrates.
5 ounces cooked turkey breast or pasture-raised chicken
3 cups organic grass-fed bone broth
1 carrot, chopped
½ yellow onion, chopped
½ zucchini, chopped
1 cup spinach
1 teaspoon olive oil, coconut oil, ghee or grass-fed butter
1 teaspoon freshly grated ginger, optional
Celtic sea salt, to taste
Add the bone broth, carrot, onion, zucchini and ginger to a pot. Bring to a gentle simmer and cook until the vegetables are tender.Add the turkey or chicken and spinach. Simmer for another 3–5 minutes.Stir in the olive oil, coconut oil, ghee or butter before serving.
Time of day: Lunch or dinner
Phase: Intermission
Best used when: You prefer a plant-based meal or need additional carbohydrates and fiber during the restorative period.
¾ cup cooked organic lentils
3 cups organic grass-fed bone broth or purified water
1 carrot, chopped
½ yellow onion, chopped
½ zucchini, chopped
1 cup broccoli or spinach
1 garlic clove, minced, if tolerated
1 teaspoon freshly grated ginger, optional
1 tablespoon extra-virgin olive oil
Juice of ½ lemon
Celtic sea salt, to taste
Add the broth or water, carrot, onion, zucchini, garlic and ginger to a pot. Simmer until the vegetables are tender.Add the cooked lentils and broccoli or spinach. Cook for another 5–8 minutes.Remove from the heat and finish with olive oil, lemon juice and sea salt.
Breakfast:
Papaya Coconut Breakfast Bowl, Pineapple Berry Coconut Smoothie, or Garlic Greens and EggsLunch:
Lemon Chicken Crunch Salad or Quinoa Cucumber Vegetable BowlDinner:
Lemon-Garlic Fish, Roasted Chicken and Vegetables, or Beef and Broccoli Skillet
Breakfast:
Garlic Greens and EggsLunch:
Turkey and Root Vegetable Soup, Quinoa Vegetable Bowl, or Lentil Vegetable SoupDinner:
Fish with Asparagus, Beef and Broccoli, Turkey Soup, or Lentil SoupDuring the intermission, portions of quinoa, lentils, cooked root vegetables or other tolerated carbohydrates can be adjusted according to appetite and activity level.
