Amino Miracle Diet
all recipes follow Dr. Simeons' protocol

Email your favorite "strictly protocol" VLCD recipes to us at support@hcgmiracle.com.

Note:  When using recipes from the VLCD Recipes page make sure that you use each protein, vegetable, or fruit ingredient as your protein, vegetable, or fruit for that meal.  If you are using only a small amount of a fruit or vegetable ingredient in a recipe, you may still be able to have an additional "side" of that fruit or vegetable with your meal.  For instance, Jai's Orange-Vinaigrette Dressing only uses 3-4 orange segments.  You may have the rest of that orange as your fruit for that meal.  You would not, however, want to have an apple or strawberries with that meal.  


Aimee's Strawberry Creamsicle Slush

4 Strawberries
Squeeze of lemon
1 cup of ice
1 Tbsp Milk
Place all ingredients in the food processor and blend on a low setting, gradually speeding it up until you reach a smooth consistancy. Voila!  No fat. No oil. No need. Enjoy!  Aimee says, "My humble advice is not to eat after 7PM. Eat the fruit at an earlier time of day."

Strawberry or Orange Julius
1 cup crushed ice
1 cup partially defrosted Strawberries or 1 medium Orange
5 drops Orange Stevia
5 drops Vanilla Cream Stevia
Blend until smooth 

Audrey's Iced Java

3 - 5 ice cubes (not too many!  it's not good if it's too thick)
vanilla creme stevia drops, to taste
1 Tbsp milk
if desired, add sprinkle of spice (cinnamon, pumpkin, etc)
1 cup of strong coffee
Mix in blender until frothy. Pour into glass and serve.  Audrey says, This was my afternoon treat during vlcd that I looked forward to every day!   

Stacy's Ice-Cubed Java
Strong coffee, cooled, poured into ice cube trays, and frozen
chocolate or vanilla creme stevia drops, to taste
1 Tbsp milk
if desired, add sprinkle of spice (cinnamon, pumpkin, etc)
In blender mix 4-5 cubes of coffee, 1 Tbsp milk, and stevia.  Add more water if needed for desired consistency.  Stacy says, "This is very much like "Thelma's Iced Jave" but I found that freezing the coffee works really well."

Frozen Cappucino
1 cup crushed ice
5 drops of peppermint stevia
5 drops of chocolate stevia
5 drops of Valencia orange
1 cup of coffee
Mix in blender until smooth. Pour into glass and serve.

Strawberry Smoothie
1 cup crushed ice
handful fresh strawberries
(or 1 cup water and handful of frozen strawberries)
vanilla creme stevia, to taste
1/2 lemon, juiced
Mix in blender and enjoy. 

Lemon Drop Slushy
1/2 tsp. fresh squeezed lemon juice
1/2 cup water
1/2 cup ice
stevia, to taste
Mix in blender until slushy 

1 glass water
Juice from 1/2 lemon
Stevia, to taste
Ice cubes
Mix together and enjoy.  Option:  Add 2 shakes cayenne pepper.  Cayenne is know to rev up your metabolism and may aid in weight loss.

Cassandra's Chocolate-Strawberry Milkshake
Allowed amount strawberries
3-4 drops Chocolate Steevia
1 tbsp skim milk
1 1/2 cups crushed ice
Remove stems from berries. Combine all ingredients in blender (I use Magic Bullet blender & drink cup) and blend until smooth and creamy.
Jana's Hot Spiced Tea
1 cup hot Chamomile Tea
Stevia, to taste
Juice from 1/4 lemon
Dash cayenne
Mix together and enjoy.  Jana says, "My favorite new cold weather drink!"


1/3 cup apple cider vinegar
2 T. water
2 T. dried thyme
1⁄4 t. salt
1⁄4 t. pepper
1 T. dried basil
1⁄4 t. garlic powder
Add all ingredients in a blender and mix well.

Mustard/Lemon Vinaigrette
Lemon Juice
Mix ingredients and drizzle over salad. 

C'Marie's Spicy Mustard Dressing
1 1/2 Tbsp Spicy Mustard (with no sugar/fat/chemicals)
1/2 Tbsp Apple Cider Vinegar
Stevia, a few drops (or 1 packet)
Mix together and serve over salad, veggie, or meat.  C'Marie says, "I had it with chicken and spinach ... so yummy!"

Citrus Dressing
1⁄4 cup apple cider vinegar
1 cup water
1 T lemon
stevia to taste
1⁄4 t garlic powder

Dill Dressing
1/3 cup apple cider vinegar
2 T. water
2 T. dried basil
2 T. dried dill
1 t. garlic powder
1 t. dry mustard
1 t. onion powder
Mix all ingredients in a blender and mix well.

Vinaigrette Dressing
1⁄4 c. apple cider vinegar
1⁄2 c. water
2 shakes celery salt
2 shakes onion salt
Ground pepper to taste
stevia, to taste

Toni's Strawberry Vinaigrette Dressing
1 Tbsp apple cider vinegar
1 Tbsp lemon juice
stevia, to taste
dash of salt and dash of cayenne (optional)
fresh ground pepper, to taste
Combine all ingredients in food processor.  Puree until smooth.  Pour over fresh arugula or green salad.  Garnish with sliced strawberries and freshly cracked pepper.  Variation:  use as marinate or sauce for chicken.  

Jai's Orange-Vinaigrette Dressing
3-4 orange segments
1 Tbsp apple cider vinegar
1/2 tsp Mrs. Dash No-Salt Chicken Grilling Blend
2 - 3 drops stevia
Place orange segments in a plastic baggie and "smoosh them all up."  Add apple cider vinegar, Mrs. Dash, stevia. Toss baggie in fridge while you cook your chicken.   Pour vinaigrette over a chicken salad.  Add the remainder of your orange, if desired.  Jai says, "Yummy and healthy dinner!  If you want to serve this over shrimp add celery seeds and fresh ginger to the ingredients.

Jennifer’s Tomato Relish
4 tomatoes, finely chopped
Onion powder, to taste
2 tablespoons apple cider vinegar
1 teaspoon dried mint (or fresh)
1 teaspoon paprika
Salt & fresh cracked pepper, to taste
Combine all ingredients in a bowl, and mix well.  Taste for seasoning.  Set aside at room temperature for a few hours, or cover and chill for several days.  Jennifer says, “This goes great with fish or chicken!!!”


C'Marie's Radish Chips
Radish slices (one cup sliced = 19 calories; 5 oz = 20 calories; adjust accordingly)
Apple Cider Vinegar
Red Pepper
Soak your sliced radishes in vinegar for a few minutes.  Sprinkle with salt and a little red pepper.  Place on baking sheet and bake at 300 degrees until crispy. 

Samantha’s Radish Chips
Radish slices (one cup sliced - 19 calories; 5 oz = 20 calories; adjust accordingly)
Onion Salt
Chili Powder

Place radish slices in a bowl, cover with a damp paper towel, and microwave for five minutes. Mix seasonings in a small bowl and toss radish slices with seasoning until well coated.  Spread onto baking sheet in a single layer and bake at 350 degrees, turning after 10 minutes.  After turning chips turn off oven.  Check the radish chips after another 10 minutes, removing any crisp chips, and leaving the remainder.  Re-check again in another 10 minutes, removing crisp chips and leaving the others.  Repeat until all chips are crisp. 

Jhen's Faux Bruschetta
3.5 oz chicken diced
2.5 oz cherry tomato's halved
3 large leaves of basil, julienned or chopped
2 T water
4 drops liquid lemon stevia (may omit)
1-2 tsp apple cider vinegar
garlic salt, lemon pepper, salt to taste
In small skillet heat water, add chicken and spices, cook until chicken begins to turn white, add one half the basil saute just a minute until chicken done. Add tomato's remaining basil and saute a couple min until water is evaporated. Get pan really hot, move ingredients to side of pan, add balsamic then mix in chicken mixture. Voila' Yum Yum!!
Jhen says, “Fab!  I ate it just like this but people could put on melba.”

Chef Eric’s Special Sushi Cucumber Roll

1 Japanese Cucumber
3 ½ oz  Shrimp or Crab
Apple Cider Vinegar
Stevia, to taste
Salt & Pepper
Wash and core cucumber.  Stuff with seafood in the middle.  Slice and place on platter.  Serve with your favorite VLCD dressing on top. 
Chef Eric says, “Have the feeling like you are at your favorite Sushi Restaurant!!  Enjoy!”

Aimee's Fresh Cucumber Delight

Cooked Shrimp ( 3.5 oz before cooking )
Ground Ginger 1/2 tsp
Pepper Flakes
Splash of Lemon
Splash of Vineger
Oregano or Italian spices
1 Tiny Leaf of Spinich for Garnish
Peal the cucumber and slice in three parts. Julienne very thinly and place in a bowl. Slice cooked shrimp in thin slices as well and place in bowl. Add all ingredients and mix, making sure the ginger is well incorporated. Let sit for fifteen minutes in the fridge, garnish and voila! No Fat. No Oil. No Need! Enjoy!!!

Daniel Wall's Kim Chi
Cabbage, one head
Ground Red Pepper
Cut a head of cabbage into one-inch wide slices.  Place about 1/8 of the cabbage in blender and puree.  Add a few dashes of dried red pepper and pulse for a second or two, just to mix in.  In a bowl combine the puree with the remaining cabbage.  Stuff into mason jar and fill to about 3/4 inch from the top with water.  Put on counter at room temperature (70-75 degree) for one to three weeks. 

Citrus Shrimp & Greens
3.5 oz shrimp
2 Tbsp lemon juice
3 Tbsp apple cider vinegar
1 tsp garlic powder
1 tsp pepper
1/2 tsp onion salt
Mix ingredients together and then add shrimp.  Let marindate for 1/2 hour.  Grill shrimp or cook in hot non-stick frying pan.  Serve over your favorite salad greens.  

Miracle Fauxtato Salad

Radishes (5 oz = 10 calories - adjust amount according to your calories allowed)
1 boiled egg
3 poached egg whites
1 tsp mustard (sugar-free)
dash garlic powder
dash celery salt
fresh ground pepper, to taste
dash paprika
Boil radishes whole, until tender.  Drain.  Cut them into cubes.  Peel hard boiled egg and smash with the three poached eggs and seasonings.  Stir into the cubed radishes.  Top with sprinkle of paprika, if desired.  Audrey says, "Remember, one egg plus three egg whites may be used as your protein option.  This is a delicious substitute for potato salad that will satisfy your 'comfort food' craving!"

Crunchy Apple Chicken Salad
3.5 oz chicken, cooked and diced
1 apple, diced
3 stalks celery, diced
3 T lemon juice
1/8 t cinnamon
dash of nutmeg
dash of cardamom
dash of salt
stevia to taste
wedge of lemon
Mix ingredients together, sprinkle with stevia and cinnamon.  Chill for 20 minutes.  Serve with a wedge of lemon and enjoy.  Maintenance modification:  Add chopped walnuts or raw almonds.  Mix in 1 T mayonnaise for a creamier texture.

Oven Chicken Salad with Vinaigrette Dressing
1 chicken breast portion
1⁄2 t. cayenne pepper (optional)
1⁄4 t. onion powder
1⁄4 t. salt
1⁄4 t. pepper
1⁄4 t. garlic powder
1⁄2 t. poultry season
2 cups spinach or lettuce
 Cut chicken into cubes.  Toss in seasonings.  Bake at 325 until chicken is cooked through.  Serve on top of fresh spinach or lettuce. 

Aimee's Chicken A La Berry
3.5 oz of uncooked Lean Chicken
3 Strawberries
Apple Cider Vinegar
Take your chicken and place it on your cutting board with some wrap over it. Take a serving spoon and flatten the chicken until it is nice and thin, thin, thin. Season them with the salt and pepper to taste and set aside.  Take a small squeeze of lemon in a non-stick pan on medium high heat and place your chicken flat side by side to brown up nicely on both sides.  While your chicken is cooking, take two strawberries ( the third is for garnish ), a splash of ACV, salt, pepper, tiny dash of stevia and blend in your processor until you have a dressing consistency.  Cut up your lettuce and place it on the plate. Slice and place your chicken on top of your greens and pour your dressing to your delight and viola!  No Fat. No oil. No need! Enjoy!

Beet Greens or Asparagus
1 cup chicken broth (read label!)
1 cup chopped beet greens or asparagus
Dash of onion salt
Heat chicken broth & water on medium to just prior to boiling, Reduce heat, add greens and sauté a few minutes until tender. Sprinkle with onion salt.

Radish "Rice"

Radishes (1 cup or 5 oz = 20 calories, so adjust accordingly)
2 cloves fresh garlic, peeled
Peel radishes, quartered or sixth them, and place in pan of boiling water, along with fresh garlic.  When soft (8-10 minutes) drain excess water.  Transfer to Ninja or  blender and pulse a few times, or mash with fork.  "Cassandra says, absolutely fabulous!"
Miracle Chicken Soup
3 1/2 oz raw chicken breast
1 bay leaf
fresh ground pepper, to taste
1 tsp parsley
dash sea salt
"large handful" favorite protocol vegetable (cabbage, spinach, diced tomatoes, or celery)
Place chicken breast in medium saucepan.  Fill pan halfway with water.  Add seasonings.  Bring to boil.  Reduce heat to simmer, cooking until chicken is done.  Add vegetable.  Shred chicken and return to pan.  Continue simmering 30 minutes, covered.  If using tomatoes throw them in at the start for a richer broth ... use 1/2 can sugar-free canned tomatoes, if desired.  GREAT in a thermos for an easy and hot lunch at work!

Miracle Chicken & Tomato Soup
3 1/2 ounce chicken breast
1/2 can S&W diced tomatoes with garlic, oregano & basil seasoning (not the kind with added chopped vegies)
parsley flakes
Place 2 cups water, chicken, tomatoes, and seasonings in a medium saucepan.  Cook until chicken is tender and pulls apart easily.  Remove chicken, shred, and add back to pan.  Simmer a few minutes more.  Enjoy!


Chef Eric's Cream of Asparagus Soup

4 Servings Asparagus
Garlic, cubes or powder, to taste
Onion salt, to taste
Salt & Pepper, to taste
Fresh Lemon
1 Tbsp Milk (optional)
Add asparagus to boiling water, along with a couple of garlic cubes (or powder) and a little onion salt . Take out asparagus when soft.  Place asparagus/garlic cubes in the blender with a cup and a half of the water that was in the pot.  Blend up and add salt/pepper/red pepper and a squeeze of a lemon. If you like it a bit more on the creamy side you can use your tablespoon of Milk. Taste great either way.  Serves great for lunch or dinner, with your protein of desire.  Make 4 Servings at 27 Calories Per. 
Chef Eric says, "Eat Hot or Cold. Top with Crispy Pieces of Fresh Buttery Croutons!!  I mean that Delightful Melba Toast.  Enjoy!!"

Chicken Little’s Meatballs and Spinach Soup

1 lb ground lean chicken breast (made into 1 inch balls)
8 cups water
1/2 tsp. garlic powder
1/2 tsp. onion powder or flakes
1/2 tsp. celery salt
1/2 tsp poultry seasoning
1/4 tsp fresh cracked pepper
1/4 tsp sea salt
1 tsp tumeric
1 Tbsp chives
1 Tbsp parsley (fresh or dried)
2 tsp Mrs. Dash
1 whole bag fresh spinach
Mix all of the seasonings together in the pot, then add spinach. After spinach has cooked down gently add chicken, so that they do not break apart. Do not stir until the chicken has cooked a little bit to hold its shape. Adjust any of the seasonings per your taste. 1 pound ground chicken breast makes around 20-21 balls, and for 100 grams you may have 5. This recipes makes 4 servings, so you can refrigerate the leftovers and have another day’s meal. Lori says, Enjoy! It is very Yummy! 


Susan’s French Onion Soup for Two
7 oz  lean beef
Steak Seasoning (sugar-free)
2 1/2 cups water
Medium onion, quartered
Salt & Pepper
Dried Thyme, to taste
Spray medium pot lightly with fat-free cooking spray.  Place beef in pot.  Season with your favorite sugar-free steak seasoning.  Brown beef well on both sides.  Pour 2 1/2 cups water over & cover &  simmer.  Peel & cut a medium onion into quarters.  Sprinkle onion with salt & pepper.  Wrap tightly in aluminum foil.  Bake at 400 degrees for 45 minutes.  Carefully remove onion from foil.  Spray small saucepan with quick shot fat-free cooking spray.  Brown quartered onion in saucepan.  Add in 1/4 cup of the broth from the cooking beef to onions.  Scrape all brown onion bits from pan.  Add onions into beef stock.  Remove beef from pot & cut into small bite size pieces.  Simmer for at least one hour to mix all flavors.  Adjust seasoning to taste with salt, pepper, and dried thyme.  Top each bowl with melba and serve. 

Michelle's French Onion Soup

4  oz. Vidalia onion
2 c. beef broth (read label!)
3.5 ounces lean steak
1t. garlic powder
1t. onion salt
1t. pepper
1 Melba toast
Slice onion with an apple slicer to make wedges, and to open up the onion. Season the onion and place it on top of a foil sheet. Add 1⁄4 c beef broth, and wrap it up tightly, and place in a baking dish and bake at 350 degrees for 1 hour. You want to make sure the onion is not too soft you want it a little firm. Serve in a bowl with 2 cups of beef broth, sliced cooked steak, and 1 Melba toast.

Shirley's Shrimp Soup
2 cups water
3 1/2 oz frozen shrimp
"handful" of shredded cabbage
cajun seasoning (McCormick's no-sugar)
garlic salt
Add shrimp and cabbage to water in a medium sauce pan.  Add cajun to taste.  Add a dash of garlic salt.  Bring to boil and simmer for 15 minutes or so.  Shirley says, "Spicy, yummy, and very filling!"

Chicken Broth
1 chicken breast
8 cups water
4 cups water
5 t. poultry season (no sugar)
5 t. onion powder
4 garlic cloves
4 t. black pepper
sea salt, to taste (may use regular salt)
celery salt, to taste
1 cheese cloth
1 string
Mix all herbs and place in the cheese cloth wrap string around cloth to secure all herbs and place it in the stock pot with 8 cups of water and the chicken breast and boil for 35 minutes or until chicken breast is cooked. Place a strainer on top of a bowl with a coffee filter to Strain broth to extract any fat from chicken breast and use the chicken for other recipes. Keep the cheese cloth to see if you need to continue to add more flavors to the stock for the additional 4cups of water and bring to a boil for additional 30 minutes. Set aside and chill. Use the broth for recipes for flavor and for a cup of broth before lunch and dinner.

Elizabeth's Steak Soup with a Kick!
3.5 oz. steak, cooked and chopped
½ can fire roasted diced tomatoes, sugar-free (I use Safeway Select brand)
1 cup chicken broth or water
1 tsp red pepper flakes
1/2 tsp cayenne pepper
1/2 tsp garlic powder
1/2 tsp onion powder 

1 - 2 Tbsp fresh cilantro (I use Gourmet Gardens herbs in a tube. 1 Tbsp = 1 Tbsp fresh chopped)
Add all ingredients to a medium saucepan.  Bring to boil, then reduce heat to a simmer for 5 - 10 minutes. 
Elizabeth says, "I have been enjoying this recently.  It is pretty spicy and satisfies my Mexican food craving!  I feel the secret is the fire roasted tomatoes.  I use them in all of my soup recipes now and love the difference they make!"



Audrey's Spinach "Frittata"
1 whole egg + 3 egg whites
fresh spinach (or thawed frozen)
1/2 tsp freshly cracked pepper
1/2 tsp basil
dash sea salt
dash garlic powder
Whip egg mixture.  Add seasonings.  Add spinach.  Heat skillet to medium heat.  Add quick spray of fat free cooking spray.  Add egg mixture.  Cook on medium-low heat, covered, until eggs solidify and mixture is thoroughly cooked.  Top with more fresh ground pepper, if desired.   Can also be cooked in microwave or oven.

Boneless Hot Wings
100 grams (3 1/2 oz) chicken breast tenders
1/4 cup vinegar
1/4 cup water
1-2 Tbsp cayenne pepper
1-2 Tbsp chili powder (adjust as needed)
In a small bowl mix vinegar, water, and cayenne.  Add chicken to marinade and refrigerate 1-2 hours.  Preheat oven to 350.  Add chili powder to small dish and dip chicken in chili powder.  Place on rack in baking pan.  Bake 15-20 minutes, turning halfway through.  Serve immediately with homemade (sugar-free) buffalo sauce or Frank's Red Hot Sauce.   Anja says, "OMG I tried this yesterday and it was absolutely amazing.  I felt like I was eating chicken wings, 100%!"


Aimee's Chicken Stuffed Cabbage

3.5oz lean fresh Chicken breast
1/2 Cup homemade chicken stock (boil chicken slowly for about an hour)
Italian Herbs
Boil stock and place large strips of cabbage carefully in the pot and lower the heat to a simmer.  While the cabbage is softening, take 3.5 oz of chicken breast, left over cabbage and seasonings and pulse them in the processor until desired consistency. ( I like mine smooth.)  It will ball up like dough. Remove the cabbage from the stock, lay pieces flat until you have a 5x5 circle and place half of chicken in the middle and carefully wrap, tucking the pieces under to secure. You will make about two.  Place the stuffed cabbage in the broth and bring to a boil for just a second or two then lower to a slow simmer for 40 minutes or until desired tenderness. Remember not to have to much broth in the pot. We are going for a slow steam not a boil.  Place them on a plate and pour the broth on top. Garnish with one julienned leaf of spinich. Eat HOT! And Viola! No oil. No fat. No need!

Cathy's Bunless Burger

3 ½ ounce leanest ground beef or chicken breast (or you can use 3 1/2 oz chicken breast or fish)
Mustard (sugar-free)
Onion powder
Garlic, minced or powder
Salt & Pepper
Melba toast
Form a burger patty (if using ground meat).  Lightly coat meat in mustard.  Sprinkle on seasonings and press into place.  Crush melba toast (a ziplock bag works great) and coat meat, pressing into place.  Fry in pan until cooked thoroughly.  Wrap in two large lettuce leaves - romaine works beautifully for this.  Cathy says, "Yum yum yum!  Pair with some iced tea with stevia and you're set!"   

Chicken Wraps
3.5 ounces chicken
4 med cabbage leaves
1 garlic clove
3 T. apple cider vinegar
1⁄4 t onion powder
1⁄4 T. sea salt
1⁄4 T. pepper
1 T. fresh ginger
Mix together finely grated ginger, garlic, onion powder, balsamic vinegar, salt, pepper and chicken pieces. Cook until chicken is cooked thoroughly and then add two chopped cabbage leaves, and cook until cabbage is slightly cooked. Take the 2 remaining cabbage leaves and splitting the chicken mixture, place in cabbage leaves and roll into a wrap.

Cassandra's Buffalo Chicken Skewers
1/8 teaspoon butter extract (may omit)
1/4 cup original cayenne pepper sauce (Franks Red Hot)
1-2 Drops liquid stevia, or sprinkle dry stevia
1/2 teaspoon celery seed
1/2 teaspoon salt
100g chicken breast tenders
1. In medium bowl, mix butter, pepper sauce, stevia, celery seed and salt.  Remove 2 tablespoons sauce mixture; set aside. Add chicken to remaining sauce mixture; stir to coat. Cover and refrigerate at least 30 minutes but no longer than 2 hours.
2. Meanwhile, soak ten 10- to 12-inch wooden skewers in water 30 minutes.
3. Heat coals or gas grill for direct heat. (or indoor grill pan).  Remove chicken from marinade; discard marinade. Thread each chicken tender on a skewer.
4. Cover and grill chicken over medium heat 8 to 10 minutes, turning once and brushing frequently with reserved sauce mixture, until no longer pink in center.  Discard any remaining sauce mixture. Serve chicken with 100g veggie of choice.

Audrey's Tilapia
3 1/2 ounces Tilapia
Cayenne Pepper
Heat frying pan until sizzling hot.  Squeeze a little lemon on top of tilapia and season with fresh cracked pepper and cayenne.  Throw in sizzling hot pan, seasoned side down.  Squeeze lemon juice on top side, and add pepper and cayenne.  Cook 3 or so minutes.  Flip.  Cook an additional 2 - 3 or so minutes, until done. 

SunnyTeacher's Fish Tacos
3.5 oz cod
2 c. shredded cabbage
3 lemon wedges
cayenne pepper
celery salt
1/4 c. apple cider vinegar
Place the fish on a baking dish lined with stick-free aluminum foil. Sprinke with celery salt, cayenne pepper and the juice of one lemon wedge.  Bake 350 for about 15 minutes. 
Mix apple cider vinegar, cayenne pepper and juice from one lemon wedge.
Put shredded cabbage into a bowl or deep plate. When fish is done, cut it into chunks and arrange atop the cabbage. Pour dressing on top. ENJOY!  SunnyTeacher says, "This meal has a bit of a spicy kick to it and very yummy. Fish tacos are one of my favorite things and this is a good substitute."

Susan’s Indian Curried Whitefish with Spinach:
3.5 oz whitefish
1 cup frozen spinach
1 ½ tsp curry powder (sugar-free)
3 Tbsp water
Hot Sauce, if desired, (sugar-free)
Spray small non-stick pan with quick touch of fat-free cooking spray, and heat.  Place 3.5 oz whitefish in pan.  Season with 1 1curry powder.  Add 3 Tbsp. water.  Cover pan with lid & simmer for 5 minutes, stirring occasionally.  Stir in 1 cup of frozen spinach.  Cover & cook for 2-3 minutes, until all flavors are combined.  Susan says, “Add the sugar free hot sauce if you need extra spice.  I brought some bagged spinach & a little frozen flounder fillet & cooked it on the plane in a cookie tin.” 

Whaley's Sweet n Spicy Chicken Wraps
100 grams of chicken
4 cabbage leaves, whole
1 small gala apple, cored and chopped
*2 Tbsp Braggs Liquid Amino Acids  (leave out for VLCD stage)
1 Tbsp tabasco course ground mustard
2 gloves of garlic minced
2 Tbsp organic chicken broth (read label!)
Pepper to taste
1 tsp onion powder
1 tsp garlic powder
Place chicken in saute pan with 2 Tbsp  Braggs liquid aminos, black pepper, onion powder, and garlic powder. Cook chicken until done, adding water to deglaze pan and keep chicken moist.
While chicken is cooking take another large pan. ( I use a 8" pan with high sides so the cabbage leaves lay open and will not tear.) Add water and bring to a boil. Add cabbage leaves, one at a time, and cook until cabbage leaf is tender and plyable. (I also remove the hard veins of larger leafs). As they are done take out set to side.
Once the chicken is completely cooked remove chicken from the pan, cool, and cut up. Add the minced garlic, 1 Tbsp mustard, and 2 Tbsp broth to pan drippings. Bring to boil and cook your apples in this mixture. Once the apples start cooking down and are tender, return the chopped chicken to the apple mixture.   Take your large steamed cabbage leafs and, spooning in the mixture, roll into wraps.
Whaley says, this is satisfying, sweet and spicy, and very filling. 

Kathryn's Beef Chili
100 gr (3 1/2 oz) very lean ground beef
1 cup petite diced tomatoes (no sugar in ingredients)
1/4 cup water
1/4 tsp garlic powder
1/4 tsp chipotle seasoning (no sugar in ingredients)
1/2 tsp chili powder
1 - 1 1/2 tsp mustard
4 drops liquid stevia (or 1-2 packets)
Brown the beef, adding spices as it cooks.  Add the water and tomatoes.  When hot, add mustard and stevia.  Mix thoroughly and adjust spices to suit your palette.  Kathryn says, "Yumm-o!  This is very filling.  Enjoy!"

Toni's Chicken Chili 
3.5 oz chicken breast
1 cup chopped tomatoes
1 1/2 Cup of Water
1 Tbsp Apple Cider Vinegar
Onion powder to taste
3 cloves of garlic, minced
1/4 tsp Garlic powder
1 tsp of Chili powder (or to taste) DIVIDED
Hot Sauce
Dash of Cayenne Pepper
Salt and Pepper to taste.
To one saucepan add 1 cup of water, 1/2 tsp Chili powder, 1/4 tsp Garlic powder, dash of hot sauce, salt and pepper. Bring to boil and add chicken. Once chicken is done take out to cool and shred.
In another small  saucepan, add 1 cup of tomatoes, 1 Tbsp Apple Cider Vinegar, onion powder, minced garlic, 1/1 tsp chili powder, dash of hot sauce, salt and pepper to taste.  Bring to a boil to cook tomatoes down. Adjust seasoning to taste or add water to get to the consistency you desire, once the tomatoes are cooked down. Add the shredded chicken and let simmer. 
Toni says, this had lots of flavor and the sauce even thickened and was dark brown like chili sauce would be. Serve with a Grissini breadstick.

Cathy’s Breaded Mustard Chicken
3 ½ ounce chicken breast
Onion powder
Garlic powder
Salt & Pepper
Melba toast
Lightly coat your chicken in mustard.  Sprinkle on seasonings.  Crush your melba toast.  Coat chicken with the melba crumbs.  Bake for 15 minutes in preheated 450 degree oven.  Cathy says, “HOLY MOLY!  It was heaven in my mouth!!  Absolutely delicious!  New VLCD fave!  Mmmmm.” 

Christa’s Mustard Foil Chicken

3 ½ ounces Chicken Breast
1/2 tsp dry mustard powder
1/4 tsp garlic powder
pinch kosher salt
1/2 tsp dried chives
Mix all ingredients together in a zip lock baggy and let marinate until ready to eat. (I do this in the morning, for lunch.)  Wrap marinated chicken in foil completely and seal all edges by pinching foil together.  Bake at 350 until cooked thru, about 12 - 15 minutes.  Remove foil - there should be some clear juices and the chicken should be toasty brown near where the foil was touching it.  Serve over Spinach Salad with Strawberry Vinaigrette (see recipe, above - but with 1/4 tsp dry mustard added to the recipe), and sliced strawberries.

Jennifer’s Garlic Tarragon Chicken
3 ½ oz uncooked chicken breast
2 cloves garlic, sliced thin
pinch of tarragon
small squeeze lemon
1 Tbsp water
Wrap chick in foil, season with sea salt and pepper, top with thinly sliced garlic, sprinkle with pinch of tarragon, add squeeze of lemon.  Add water to the foil and wrap up loosely.  Bake at 350 degrees for about 20 minutes.  Jennifer says, “One flavorful piece of chicken!” 

 Veronica's Beef Chili
•100g ground steak
•1 tomato
•1/2 c water or broth
•3-4 cloves minced garlic
Seasonings (to taste):
•1/2 t onion powder
•1/2 t oregano
•1/4 t cumin
•1/4 t black pepper
•1/4 t cayenne
•1/4 t basil
•1/4 t thyme
1.Preheat pan over MEDheat.
2.Add minced garlic and 1 T of the water/broth to pan.
3.Saute 2-3 mins. Be sure not to burn the garlic. Add more water/broth as necessary.
4.Increase heat to MED-HI.
5.Add ground steak and saute until brown - about 5 mins.
6.Add all seasonings and cook an additional 3 mins. Continue to add more water/broth as necessary.
7.While that is cooking dice 1/2 of tomato and place other 1/2 in food processor or blender to puree.
8.Mix in tomatoes, puree, and rest of broth.
9.Turn heat down to MED-LO and simmer until it reaches desired consistency.
Veronica says, “I usually mix all my spices together in a small bowl so I can add them all at once.”

Citrus Fish
protocol white fish
1 T minced onion
2 T lemon juice
lemon and orange zest to taste
lemon and orange slices
chopped parsley
salt and pepper to taste
stevia to taste
Mix lemon juice with zest and a little stevia.  Baste fish with mixture and top with salt, pepper, and lemon and orange slices.  Wrap in aluminum foil and bake at 350 degrees for 5-10 minutes or until fish is thoroughly cooked.  Serve with lemon and top with parsley.

What to call this?  Joyce calls it DELICIOUS!
3 1/2 ounces prawns
Large handful chopped cabbage
3 T water
1 chopped apple
Mexican spices (onion,garlic,basil,cumin,red pepper,oregeno,jalapeno pepper, cilantro)
Cayenne pepper
salt and pepper
Sprinkle prawns with cayenne pepper, salt, and pepper.  Grill quickly in a hot frying pan.  Remove from pan.  To same pan add water and stir around to get "crusties".  Add cabbage and apples, sprinkle with salt and pepper and Mexican seasonings  and stir fry until cabbage is a little limp.  Tranfer to plate and top with prawns.

Aimee's Garlic Shrimp with Spinach

3.5 oz Shrimp
2 cups Spinach
1 clove Garlic
2 Tbsp Lemon
3 Tbsp Water
Dash Black Pepper
Salt to taste
1/2 tsp Red Pepper
Dash Italian herbs
Cut up garlic in fine bits or crush, place in pan on medium heat with lemon, pepper, red pepper, herbs and water and let simmer to release the garlic flavor.  Place shrimp and cover on low heat till cooked. Add spinach and wilt.  Voila ....garlic shrimp that satisfies. No oil. No fat. No need! Enjoy!

Balsamic Mustard Crusted Steak
3.5 ounces filet or London broil
1 t. mustard powder
2 t. apple cider vinegar
1⁄4 t salt
1/2 t freshly ground black pepper
2 garlic cloves (minced)
Mix all seasoning in a mixing bowl. Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand 10 minutes. Broil steak to desired doneness. 3 to 4 minutes per side for medium-rare. Let stand 5 minutes before slicing and serving.

Bunless Chicken Burger
3.5 ounces of ground chicken breast
1⁄4 t. pepper
1⁄4 t onion salt
1⁄4 t. onion powder
1t. garlic powder
1⁄4 t dry mustard
2 Tbsp apple cider vinegar
2 cups spinach
Mix all ingredients into the ground chicken breast and mold into a small patty. Grill or broil and serve with the spinach and balsamic vinaigrette.

Chilean Sea Bass
3.5 ounces of sea bass fillets
2 cloves garlic, minced
1⁄2 of lemon
1⁄2 t. salt
1⁄2 t. lemon pepper
2 T. finely chopped cilantro
1⁄2 t. paprika
Arrange Sea bass fillets in a single layer on foil-lined broiler pan. Spread garlic and cilantro on and around fish. Squeeze lemon juice on fillets, sprinkle salt and lemon pepper to taste, and add paprika for color. Cover with foil and crimp edges to form a seal.
Bake at 450 for 20 minutes

Audrey's Spicy Chicken & Cabbage Soup with Chicken & Cabbage Stir-fry
3 ½ oz chicken breast
2 cups cabbage, shredded
salt, pepper, bay leaf, dried parsley, cayenne pepper
Place chicken breast portion in medium saucepan filled halfway with water. Add plenty of fresh ground black pepper, dash of sea salt; bay leaf; dried parsley.  Bring to boil, then simmer, until chicken is cooked. Pull chicken from broth and finely shred it. Add 2 Tbsp of the chicken broth, dash of cayenne pepper, and fresh ground pepper. Mix together. Toss 1/2 of the cabbage mixture and ½ of the shredded chicken mixture into broth and simmer, another five or so minutes. Heat frying pan until very hot. Toss remaining cabbage/chicken mixture into frying pan, and cook until crisp/tender. Pour soup into bowl and place cabbage onto plate. Audrey says, This is a delicious meal with plenty of *ZING* ... filling and very satisfying!

Citrus Halibut
3.5 ounces halibut
2 T. fresh lemon juice
1 garlic clove, minced
1⁄2 teaspoon dried thyme
1⁄2 teaspoon dried dill
1⁄4 t pepper
1⁄4 t salt
1⁄2 citrus dressing
Mix together lemon juice, lime juice, garlic, thyme, and salt and pepper to taste. Place in a shallow dish, drizzle with citrus dressing mixture, turn to coat and marinate at room temperature for 10 minutes. Heat grill pan or grill over medium heat. Cook for 3 to 4 minutes per side.

Curry Chicken and Spinach
3.5 ounces chicken
2 cups spinach
2 t. onion powder
1 garlic clove (minced)
1⁄2 cup chicken broth
1⁄4 t salt
1⁄4 t pepper
1 lemon
1 T. curry powder
Mix chicken and all seasonings and 1⁄2 the lemon and cook chicken through. Throw the spinach in for 1 minute and serve in a bowl and squeeze the other 1⁄2 of the lemon.

Ginger Steamed White Fish
3.5 ounces white fish
2T. fresh grated ginger
1⁄4 cup apple cider vinegar
2 drops liquid stevia
1⁄4 t. salt
1⁄4 t. pepper
1 lemon wedge
Fineley grate 1 T of fresh ginger in small skillet. Add the balsamic vinegar and cover with water to reach 2 inches and bring to a simmer. Season red snapper with grated ginger, lemon, salt and pepper. Place in steamer and cook for about 10 minutes.

Lemon Garlic Chard
2c. roughly chopped Swiss chard
1 large or 2 small garlic cloves
4 T. water
Fresh lemon juice
Sea salt
Put 1 T. water in non stick pan saute garlic until tender and set aside. Pour remaining water into pan and add chard. Cook over medium heat for about 5 minutes, tossing occasionally. Drain off excess juice and return to pan adding in sautéed garlic. Before serving, give a squirt of lemon juice and a shake of salt and pepper.

Lemon Tilapia
3.5 ounces tilapia or any white fish
1 lemon slice
1 garlic clove (minced)
1⁄4 T. sea salt
1⁄4 T. black pepper
1⁄2 t. dry dill
1⁄2 cup water
Mix together lemon juice, lime juice, garlic, salt, pepper, and dill. Marinate fish in seasonings for 10 minutes and place in non-stick pan with water and cover and steam for 10 minutes.

LisaBE’s Breaded Pan-Seared Talapia
3 ½ oz tilapia
1 melba toast
Garlic powder or salt
Salt & Pepper
2 -3 Tbsp sugar-free tomato sauce
Place melba toast in baggie and smash it with a wooden spoon.  Lisa says: a very satisfying act.   Add to bag the garlic salt, parsley, dill, salt and pepper.  Coat tilapia with sugar-free tomato sauce. Rub in crumb mixture.  Spray a *quick* shot of fat-free cooking spray into non-stick pan (or put a tablespoon of water in pan). Heat pan. Add breaded fish. Add just a little water, cover with lid, and cook until done, about 3 - 4 minutes, each side. Note:  When using tomato sauce in a recipe do not use a different vegetable with that meal.  

Lemon Zest Crab Cakes
3.5 ounces crab meat (not imitation)
1 garlic clove (minced)
1 Tablespoon onion powder
1⁄2 teaspoon lemon zest
1⁄4 t easpoon salt
1⁄4 teaspoon pepper
1/2 teaspoon dry mustard
2 lemon wedges
1 Tablespoon parsley
1 teaspoon lemon juice
Preheat oven to 350 degrees.  Mix everything together and put into 2 small patties. Place in a baking dish and bake for 15 minutes.  Broil for a few minutes until slightly crisp.  

Aimee's Blackend Steak and Broiled Tomatoes
Lean steak
Tomatoes (small)
Spinach ( for garnish)
Ground Garlic
Place your seasoned steak in a HOT non-stick pan along side sliced tomatoes. Cook on high heat till seared on both sides. When they're both browned - almost black but not quite yet -  they're done. Place a splash of water in the pan and deglaze. Pour over steak. Julienne a spinach leaf and garnish. Voila!  No fat!  No oil!  No need!

Marinated London Broil Steak & Salsa
3.5 ounces London broil
1/3 cup apple cider vinegar
2T. dried Oregano
3T. garlic powder
1⁄4 t salt
1⁄4 t pepper
2 cups diced tomatoes
Marinate London broil with all seasons for 1 hour. Season diced tomatoes and place 1⁄2 in the middle of the plate. Broil or grill steak to your temperature. Place on top of salsa and add the remainder salsa.

Mock Egg Roll
3.5 ounces of chicken breast OR lean steak, cut into strips OR shrimp OR lean ground chicken breast or beef 
2-3 big cabbage leaves
1c. shredded cabbage
1/8 t. onion salt
1/8 t. garlic powder
1/8 asian spices
2 - 3 drops liquid stevia
Cook meat of your choice.  Steam big cabbage leaves for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 minutes. Remove shredded cabbage to a mixing bowl. Add chopped meat and spices. Mix and then wrap in a big cabbage leaf.

Rosemary Fish & Lemon Garlic Chard
3.5 ounces of tilapia
Italian Herb Seasoning
1 t. Rosemary grinded
1 t. Ground pepper
1/2 t. Sea Salt
2 slices of fresh lemon juice
1 t. garlic
Sprinkle both sides of fish with spices. Place fish on a nonstick frying pan with 1/3 cup of water and lemon juice. Place a lid on the pan to keep the steam within the pan. Cook for 3 to 4 min. Fish is done when flakes easily with a fork.  Serve with your favorite protocol vegetable, like steamed spinach.

Tracy C’s Spicy Basil Shrimp Nuggets
3 1/2 oz. cooked Shrimp
1 long Sea Salt Grissini
1 tsp fresh garlic
2 large fresh leaves Basil
2-3 dashes Cayenne Pepper
2-3 dashes onion salt
2 slices lemon
Salt and Pepper to taste
Ground grissini stick in food processor and set aside. Put all of the rest of the ingredients in the food processor except for lemon slices, just sqeeze the lemon in. Once processed, Add in the ground in grissini and lightly pulse in until mixed in.
Form into medium sized balls and place on cookie sheet. May want to lightly spray cookie sheet with PAM. Bake in a 350 degree oven for 5 minutes, then turn the balls over and continue cooking for another 3-5 minutes. Should make 5-6 nuggets. Spicy and Satisfying!! Enjoy!!

Spicy Cajun Shrimp
3.5 ounces shrimp
1 lemon
1⁄2 dry mustard
1 t. pepper flakes
2 garlic clove (minced)
1⁄4 salts
1⁄4 pepper
1⁄2 cup water
Mix together lemon juice, dry mustard, cayenne, garlic, salt, pepper and shrimp. Fill a non-stick frying pan with water and place shrimp and cover with lid for10 minutes.

Christa's Ginger Shrimp and Asparagus
100 grams raw large tiger shrimp, peeled and deveined
1 tsp fresh ginger, minced
2 cloves fresh garlic, minced
1/8 tsp chili flakes (the kind you put on pizza)
salt & pepper, to taste
mix ingredients and let marinate for 15 minutes
Asparagus, cut into 1 inch pieces
1/2 cup water
Heat a saute' pan until it is HOT over high heat.  Add shrimp & marinade, and cook over high heat, stirring to avoid burning, until you see the ginger and garlic sticking to the pan and starting to brown.  Add asparagus and water.  Scrape the bottom of the pan when it starts boiling to get all the flavor, and to avoid burning.  Reduce heat to medium and cook until asparagus reaches desired tenderness.   

Spicy Taco Salad
2 cups Romaine Lettuce
3.5 ounces London broil or filet
1⁄4 t. garlic salt
1⁄4 t. chili seasoning
Prepare the beef on the grill. Crumble beef and mix in garlic, salt, and chili seasoning. Top lettuce with ground beef mixture. Serve with hCGMiracle's Vinaigrette Dressing on the side.



Chef Eric’s Strawberry Frozen Delights
10 Strawberries
½ cup water
Stevia, to taste
Take your 10 Strawberries, add a half cup of water, some Stevia, and blend up. Pour into a Frozen Treat Maker (popsicle tray) and you will get 2-3 Strawberry Frozen Delights. Have one in the later afternoon for your fruit and the other after dinner. Enjoy!

Apple "Cobbler"
1 sliced apple
1/8 t. cinnamon
 2- 3 drops liquid stevia
Toss the above ingredients and arrange on oven safe dish.  Then add topping.
1 melba toast
Sprinkle apples with the crumbled melba toast, cinnamon, and stevia.  Microwave for 2 minutes on high. 

Apple Sauce
Bake apple.  Peel off skin.  Mash.  Add cinnamon and 2 -3 drops of liquid stevia.  Mix all together and serve.

Cinnamon Baked Apple
1 chopped apple
stevia, to taste
Place chopped apple into small baking dish.  Sprinkle with cinnamon & stevia, and mix to coat apple pieces.  Bake 15 minutes at 350 degrees.  Enjoy with a mug of stevia-sweetened tea for an afternoon treat.

Whole Baked Apple
Any apple you like
2 - 3 drops liquid stevia
1 T. cinnamon
1 t. water
Remove apple core but keep apple whole.  Place apple in oven-proof dish.  Sprinkle inside with stevia and cinnamon.  Sprinkle on water.  Bake at 350 for 30 - 45 minutes. Enjoy with a cup of hot tea.

Jamaican Grapefruit
1⁄2 grapefruit
2 - 3 drops liquid stevia, or to taste
Using a serrated edge knife, cut grapefruit in half as normally would and place on an oven safe dish and bake for 2 minutes. Cut around center core, rind, and partitions. Sprinkle with cinnamon and stevia.

Strawberry Flower
4 large strawberries or 6 small
1 T. cinnamon
2 - 3 drops liquid stevia, or to taste
Slice strawberries and place on a plate shaped like a flower. Mix cinnamon and stevia and sprinkle over the strawberries.

Veronica's Orange Sherbet

• 1 orange
• 5-10 drops vanilla creme liquid stevia (to taste)
• ice
• water (as needed)
1. Peel orange and place orange sections in blender.
2. Add about a handful of ice.
3. Blend.
4. Add vanilla creme stevia.
5. Blend to desired consistency. Add water as needed.
6. Place this in the freezer for about 1 hr after preparing and have an on protocol version of orange sherbet!

Orange Sorbet 
1 orange, sliced into super thin slices
1 Tbsp milk
1 tsp pure vanilla (no sugar/oil)
2-3 drops stevia (or sweetener of choice)
(or use vanill stevia drops instead of the vanilla/stevia)
Mash all ingredients together, making the segments as mushy as possible.  Throw into your ice cream maker and whir until frozen.  Enjoy!


















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