Asian Vinaigrette


  • ¼ cup Apple Cider Vinegar
  • 2 tbsp water
  • 2 tbsp soya sauce
  • 1 clove garlic, minced
  • 1 green onion, minced
  • ¼ tsp ginger root, minced

Crab Salad


  • 2 lbs Crab meat cooked
  • 4 cups cucumber diced
  • 4 cups asparagus
  • ½ cup capers
  • ½ cup lemon juice
  • ½ cup parsley finely chopped
  • 2 cups Waldens farm Mayonnaise
  • 2 tablespoons olive oil
  • 1 tbsp onion powder
  • 2 tsp sea salt
  • ½ tsp pepper

Turkey Frittat


  • 1 ½ pounds turkey breast (cooked and shredded)
  • 16 egg whites whisked
  • 4 cups mushrooms sliced
  • 4 cups frozen spinach drained
  • 1 clove garlic minced
  • 2 tablespoons lemon juice
  • 2 teaspoons olive oil
  • 1 tablespoon onion powder
  • 1 teaspoon curry paste
  • ⅛ teaspoon pepper


Saute mushrooms and garlic in oil for 5 minutes. Add onion powder, spinach, lemon juice and pepper. Cook low heat for 3 minutes. Let cool.

Add the turkey, eggs and curry paste to the spinach mixture. Pour into a round, oiled baking dish. Bake in a 350 degree oven until eggs are set. Ct into wedges and serve. Drizzle with lemon.

Per serving: 388 Calories: 14g Fat: 52g Protein: 13g Carbohydrate

Rutabaga Fries!!!!!!!!!


Cut up a Rutabaga, in the shape of fries. Put in ‘baggie’ with oil and sea salt. Shake. Put in oven on 380 for 30 minutes.........and you have FRIES!!!!!!!

Roasted Kale


Take curly green leaves from stalk. Put leaves in ‘baggie’ with oil and sea salt. Shake Put in oven on 380 for 10 minutes (until crispy.....not brown). Great snack!!!!!

Curry Chicken


  • 1 1/2 pounds chicken breast
  • 1 cup chicken stock
  • 1 cup celery root cubed
  • 1 1/2 cups green onions
  • 2 cups red onions (finely sliced)
  • 2 limes
  • 2 cloves garlic
  • 1 tablespoon ginger (finely chopped)
  • 4 tablespoons Waldens Farm orange spread
  • 1 tablespoon olive oil
  • 1 jalapeno pepper (seeded and sliced)
  • 2 teaspoons curry powder
  • Sea salt to taste
  • Pepper to taste

(serves 4 people)

Beef Stew Bourguignon Style


  • 1 1/3 pounds beef shoulder cubed
  • 3 cups mushrooms
  • 3 cups green peppers (shredded)
  • 2 cups celery
  • 1 tablespoon oregano
  • 2 tablespoons Waldens Farm Basil and Tomato Sauce
  • 7 ounces Waldens Farm Hickory Smoked BBQ Sauce
  • 2 tablespoons Worcestershire Sauce
  • 1 1/2 tablespoons olive oil
  • 1 1/2 tablespoons onion powder
  • Sea salt to taste
  • Pepper to taste

(serves 4 people)

Stuffed Chilli Peppers


  • 2 cups of celery, green peppers and mushrooms chopped coarsely or finely, as you prefer
  • 1 Ideal Protein Diet protein Vegetable Chilli
  • Sea salt
  • Seasonings of your choice
  • 1 large fresh green pepper


Drizzle a little olive oil in a stir fry pan. Add chunks of celery, green pepper and mushrooms and stir fry till ‘al dente’ Season with sea salt and your favourite seasonings. I recommend an organic Mexican Fiesta blend made with dehydrated chilli peppers, dehydrated onion, tomato powder, paprika, cumin, dehydrated garlic, cilantro, oregano, red pepper and lemon peel.

Meanwhile, cook the vegetable chilli as directed on packet. When both are cooked to perfection, mix them together. Cut the top off of a green pepper that you’ve cleaned out and stuff it with the mixture. Put the bell pepper in a 350 ºF oven and bake for about 25 minutes.

Sweet Onion Dressing


  • 1/4 cup purple onion finely chopped 1
  • /4 cup olive oil
  • 1 cup apple cider vinegar
  • Splenda or Stevia to taste
  • 1 tablespoon dried mustard
  • 1 teaspoon salt


Mix all ingredients together. This dressing is really good on a spinach salad with cucumbers and mushrooms. You can also marinate some chicken in soy sauce and then grill it and put on the salad for dinner.

Homemade Ketchup


  • 1 can tomato paste
  • 2 tsp splenda
  • 1/2 cup cider vinegar
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 2 tsp salt

Sweet And Sour Recipe


  • 1/2 tbsp worchester
  • 1/4 cup vinegar
  • 1/2 cup water
  • 3 tbsp splenda
  • 1/2 cup tomato paste
  • 1 tsp onion powder

Portobello Burgers


  • 2 Portobello mushrooms around the same size
  • Lean ground hamburger
  • Your favorite spice
  • Walden Farms ketchup
  • Mustard
  • Lettuce
  • Veggie cheese


Take the stems off your mushrooms and clean them. Brush with olive oil and fresh garlic. Grill mushrooms. Take lean ground beef and add spices that are low sodium and low carb. I use a lot of pepper but use whatever you prefer.

Mix your spices and hamburger together. Make patties 5 ounces each and grill either on the barbecue or in the oven. I use an indoor grill so the fat drains off. Take your mushrooms and pat them with paper towel so they aren't so moist. Put one slice of cheese on patties and put the burger in between two mushrooms and voila you have a burger and no bread.

You can dress the burger with PC brand ketchup that is sweetened with Splenda and has one carb per tablespoon. You can also use mustard which is low in sodium, carbs and fat. The superstore also carries veggie cheese which has one carb per slice and you would swear it was real cheese. I recommend having asparagus with this meal. It feels like fries and burgers but so very healthy for you! This is a really good and satisfying meal.

Peach Mango Salsa


  • 1 pkg Peach-Mango Packet
  • 1 Vidalia onion, chopped
  • 4-5 Celery heart stalks chopped
  • 1-2" piece fresh grated Ginger
  • Apple Cider vinegar


In a bowl, combine onion, celery and ginger. Add Ideal Protein packet, and stir thoroughly. It will become a little pasty in places. Add enough vinegar to remove pastiness, but not overpower the Peach- Mango. Mix well, cover and refrigerate overnight (or 4 hours or so). Makes a great topping for grilled fish, chicken or on a plain salad.

Baked Cauliflower


Cut cauliflower into bite size pieces. Mist with Olive oil. Add seasonings of your choice. Bake @ 400 degrees for about 20 min.

Baked Asparagus

Spray baking sheet with non-stick spray. In large ziplock bag, mix the following ingredients:

  • 1-2 Tblsp. olive oil (all of this depends on how much asparagus you are cooking)
  • 1/8 - 1/4 cup water
  • Minced garlic
  • Mrs. Dash
  • Sea Salt and Pepper


I just throw it all together until it looks good. Then I add the asparagus and made sure that it is all coated. Then spread it all out on the cookie sheet and bake at 400 degrees until done. You want to make sure that it is still a little crunchy, and you may want to roll them over half way through the baking process.

Cauliflower Rice


  • 1 head cauliflower (or however much you want)


To make this dish the most easily and to have it come out the best, three pieces of equipment are very helpful:

  • A food processor
  • A microwave
  • A covered (or fairly tightly coverable) microwave-safe dish


  • 1) Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.
  • 2) Microwave it in a covered dish for about 6 minutes. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work.
  • Add whatever seasonings you would normally use for rice

The Method

There are four phases in the Ideal Protein Weight Loss Protocol. During all four Phases you will receive one-on-one coaching, teaching you how your body gains weight and what you should be eating in order to maintain a balanced weight.

Learn More


I started IP in January and I’m down 17 lbs and 21 inches.

I started IP in January and I’m down 17 lbs and 21 inches. It’s been easy to do and Denise has been a supportive coach through the whole process. Even when you think you’ve had a rough week the result are still there. My body is just...

Cat Scott

* The results are those of the individual that is identified. Results while following the Ideal Protein Weight Loss Protocol may vary from person to person, or from individual to individual. You should consult your physician or other health care professional before starting this or any other diet program to determine if it is right for your needs.

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