12 phase free Recipes

sugar-free gelatin mix (your choice of flavor), fat-free cottage cheese (small or large curd ), sugar-free cool whip (it is low fat), nuts

well-trimmed boneless leg of lamb, cut into 2-inch cubes, plain fat-free yogurt or 1/4 cup low-fat plain yogurt, garlic clove, minced, green bell pepper, cut into 1-inch squares, onion, cut into wedges, extra virgin olive oil, plus extra for grill, salt & freshly ground black pepper, skewer (if wooden , soak in water for 30 minutes)

cottage cheese, fat-free sugar-free instant vanilla pudding mix, cinnamon, toasted chopped pecans

extra virgin olive oil (see note below if following oil-free protocol) or 1 tsp extra virgin coconut oil (see note below if following oil-free protocol), extra lean ground beef, onion, finely chopped, tomato, quartered, garlic cloves, quartered, garlic powder, onion powder, chili powder, oregano, cayenne pepper, sea salt, pepper

garlic cloves, mashed, salt, low-fat mayonnaise, fat-free half-and-half, fresh lemon juice, dijon mustard, fresh ground pepper

whole wheat tortillas, eggs, scrambled, reduced-fat cheddar cheese, fat free cooked turkey, crumbled, tomato, chopped

plain low-fat yogurt, unflavored gelatin, fat-free half-and-half, sugar substitute, instant coffee powder, vanilla extract

cage free eggs or 1/2 cup liquid egg substitute, ground nutmeg, ground cinnamon, cap full pure vanilla extract, salted butter or south beach friendly margarine

skim milk, nonfat plain yogurt, coffee, brewed, sugar-free chocolate syrup, sugar substitute, ice cubes