p2 staples

[Abby1983]

At 27yrs old I have never eaten a radish other than what I've had in bagged salads :blush: does anyone have some good ways to cook them? I'd love to try a new veggie!

[catkin]

Had a cabbage soup for dinner tonight Please don't let me gain!
See the recipe thread for March--lots of menus: and some recipes, too.

My staples in the Protocol have been one dish salads and soups.
I had a few meals on a plate with my pitiful amounts of protein, etc. and I just couldn't do anymore!
I Frank's Red Hot Sauce
For salads I use my fruit (always an apple), veggie, a few green onions and protein all chopped up in a big bowl with legal salad dressing--usually a sweet mustard type and Mrs. Dash and/or other spices. EVerything goes in the bowl!

The soups are usually diced (canned) tomato based with lean ground beef, apple, Mrs. Dash Zesty, cumin, chili powder, dehydrated onions and garlic, etc.--whatever floats your boat in the spice/her category.

Makes me feel full and seeing all the food chopped up makes it look like more!

[C'Marie]

One of my favs is purple cabbage and apple salad. I chop both up and then make a little "dressing" with either lemon or acv and then some liquid stevia. YUM. And always "cleans me out." LOL

You can also add cold cooked chicken to it, too, for a one-dish meal.

Otherwise, my go-to easy peasy is smoothies. Strawberry spinach is really good, with some ice cubes, and some powdered dried egg, stevia, and vanilla. The other one is orange-celery with ice cubes, powdered dried egg, stevia, and vanilla.

[mirroravoider]

I've been seeing a lot of comments about cabbage being a problem?! I've had it for both my first and second days on VLC - yikes! Don't know what my potential problem foods are yet, since I'm only on day 2. Do you think I should ditch the cabbage for a while just in case?

[C'Marie]

Originally Posted by mirroravoider

I've been seeing a lot of comments about cabbage being a problem?! I've had it for both my first and second days on VLC - yikes! Don't know what my potential problem foods are yet, since I'm only on day 2. Do you think I should ditch the cabbage for a while just in case?

Cabbage has never been a problem for me. But don't get me started about shrimp! LOL

I think if you tried to cut out every VLCD-approved food that *someone* has had problems with, you'd be down to eating lettuce. Just remember to listen to your own body. Some stalls are completely normal. Your body has to process the lost fat, and one of the ways it does it is to refill cells with water, temporarily. So a stall could be just that. And then WHOOSH - it's gone again.

[mirroravoider]

Originally Posted by C'Marie

Cabbage has never been a problem for me. But don't get me started about shrimp! LOL

I think if you tried to cut out every VLCD-approved food that *someone* has had problems with, you'd be down to eating lettuce. Just remember to listen to your own body. Some stalls are completely normal. Your body has to process the lost fat, and one of the ways it does it is to refill cells with water, temporarily. So a stall could be just that. And then WHOOSH - it's gone again.

Thanks c'marie! Whew, I feel better nowlol. I guess I'm probably over-thinking just about everything right now, since I want to make the most of these 23 days! You've done so awesome, by the way. What a great role model for us newbies!

[mousie tartufo]

Because it was bugging me to the point of crazy (because I'd SWORN I'd read it too), to settle the question about where he states to switch up your meat, it is on page 23 of the PDF. Because I couldn't take thinking I was crazier than I thought I was Emphasis is mine:

"While this diet works satisfactorily in Italy, certain modifications have to be made in other countries. For instance, American beef has almost double the caloric value of South Italian beef, which is not marbled with fat. This marbling is impossible to remove. In America, therefore, low-grade veal should be used for one meal and fish (excluding all those species such as herring, mackerel, tuna, salmon, eel, etc., which
have a high fat content, and all dried, smoked or pickled fish), chicken breast, lobster, crawfish, prawns or shrimp, crabmeat or kidneys for the other meal. Where the Italian breadsticks, the so-called grissini, are not available, one Melba toast may be used instead, though they are psychologically less satisfying. A Melba toast has about the same weight as the very porous grissini which is much more to look at and to chew."

[Kiley2801]

I find cabbage to be one of the best things about P2. It's so versative. Cabbage rolls. Cabbage "rice" with lean beef. Cabbage and shrimp. The list goes on!

Originally Posted by emel

Could you point me to where P&I says this? I've never been able to find it, though I've seen the idea stated time and time again on the web. TIA

I thought the protocol said to vary your proteins. But I just looked over the section on the diet and didn't see anything.

I do know that it's mentioned in Linda Prinster's book "HCG Weight Loss Cure Guide." Maybe that's where the idea comes from?

"While this diet works satisfactorily in Italy, certain modifications have to be made in other countries. For instance, American beef has almost double the caloric value of South Italian beef, which is not marbled with fat. This marbling is impossible to remove. In America, therefore, low-grade veal should be used for one meal and fish (excluding all those species such as herring, mackerel, tuna, salmon, eel, etc., which
have a high fat content, and all dried, smoked or pickled fish), chicken breast, lobster, crawfish, prawns or shrimp, crabmeat or kidneys for the other meal. Where the Italian breadsticks, the so-called grissini, are not available, one Melba toast may be used instead, though they are psychologically less satisfying. A Melba toast has about the same weight as the very porous grissini which is much more to look at and to chew."

But this essentially says is that if you have a higher-fat protein (ie beef or veal) you should have a low-fat one for your other meal? I don't think that is the same thing as "you must always vary the protein." Unless I am missing something, which is entirely possible.

[C'Marie]

I think the idea about varying the food is so we don't get totally bored and so we mix-match vitamins etc that are in the food. I remembered that about beef, the not twice in one day thing. If you did that, you'd likely go over 500 calories for a day, depending on what else you ate.

[Lost and Found]

Originally Posted by C'Marie

Cabbage has never been a problem for me. But don't get me started about shrimp! LOL

I think if you tried to cut out every VLCD-approved food that *someone* has had problems with, you'd be down to eating lettuce. Just remember to listen to your own body. Some stalls are completely normal. Your body has to process the lost fat, and one of the ways it does it is to refill cells with water, temporarily. So a stall could be just that. And then WHOOSH - it's gone again.

That, in my opinion, is another great benefit to this diet, and the short list of approved foods for P2, and the slowly adding things back in for P3 and P4. We are forced to see how foods agree with our own individual bodies. Everyone is unique, and we learn so much about things. It's like starting with a clean slate for our minds, and our health.

[Ravenj9]

Originally Posted by Kiley2801

I find cabbage to be one of the best things about P2. It's so versative. Cabbage rolls. Cabbage "rice" with lean beef. Cabbage and shrimp. The list goes on!



I thought the protocol said to vary your proteins. But I just looked over the section on the diet and didn't see anything.

I do know that it's mentioned in Linda Prinster's book "HCG Weight Loss Cure Guide." Maybe that's where the idea comes from?



But this essentially says is that if you have a higher-fat protein (ie beef or veal) you should have a low-fat one for your other meal? I don't think that is the same thing as "you must always vary the protein." Unless I am missing something, which is entirely possible.

I did not find the information about varying proteins in "Pounds and Inches" either however, I get my injections through HCG Medical and the pamphlet that was emailed to me with my membership mentions the following information.

This is a protein base diet, it is extremely important to intake two separate proteins daily, each weighing 3.5 ounces raw. You do not want to eat the same exact foods on a daily basis. Your body will get accustomed to this and you will see lower results. Switch up your proteins, fruits, and vegetables on a daily basis to get the full benefit of the diet.

This same information is probably mentioned in many of the different HCG Plans being used by people on this forum which is why it is so difficult to find where information we share originally comes from. I hope this helps.

[Tabatha]

varying the protein will get a better amino acid profile. not all proteins are the same.

[Lost and Found]

I posted this on another thread, but thought that it might be helpful in deciding what staples you would like to have, recipes that you'd like to make, etc...by calorie counts.

Here is a list that I found on another site. I printed it, and have it in the front of my [COLOR=#016798]hcg[/COLOR] journey 3-ring binder...along with all of the other stuff...including a copy of "Pounds and Inches."

Copied and Pasted from another web-site:

And now for the calorie count of allowable foods.

Fish (avg 98 calories)

• Cod (3.5 oz) – 83 calories
• Crab Meat (3.5 oz) – 100 calories
• Flounder (3.5 oz) – 90 calories
• Haddock (3.5 oz) – 88 calories
• Halibut (3.5 oz) – 110 calories
• Lobster (3.5 oz) – 98 calories
• Red Snapper (3.5 oz) – 110 calories
• Shrimp (3.5 oz) – 110 calories
• Tilapia (3.5 oz) – 94 calories

Additional white fish are listed at the bottom of the page.

Very Lean Beef (avg 152 calories)

• 93/7 Lean Ground Beef (3.5 oz) – 150 calories
• Cube Steak (3.5 oz) – 160 calories
• Sirloin Tip Side Steaks (3.5 oz) – 130 calories
• Top Round Steak (3.5 oz) – 166 calories
• Tri-Tip Steak (3.5 oz) – 154 calories

Chicken

• Chicken Breast (3.5 oz) – 87 calories

Veal (avg 114 calories)

• Veal, sirloin (3.5 oz) – 110 calories
• Veal, loin chop (3.5 oz) – 117 calories

Vegetables (avg 18.8 cal)

• Asparagus (3.5 oz) – 20 calories
• Asparagus (2″ tip) – 1 calories
• Asparagus (small spear) – 2 calories
• Asparagus (medium spear) – 3 calories
• Asparagus (large spear) – 4 calories

• Celery (3.5 oz) – 15 cal
• Celery (medium stalk) – 6 calories

• Cabbage (3.5 oz) – 24 calories
• Cabbage (1 cup shredded) – 17 calories

• Cucumber (3.5 oz) – 12 calories
• Cucumber (small) – 19 calories
• Cucumber (medium) – 24 calories
• Cucumber (large) – 34 calories
• Cucumber (English long) – 60 calories

• Lettuce, all varieties (3.5 oz) – 20 calories
• Lettuce, all varieties (1 cup) – 8 calories
• Lettuce, all varieties (small head) – 32 calories

• Red Radishes (3.5 oz) – 12 calories
• Red Radishes (one medium) – 1 calories

• Spinach, raw (3.5 oz) – 20 calories
• Spinach, raw (1 cup) – 7 calories
• Spinach, frozen (3.5 oz) – 23 calories
• Spinach, frozen (1 cup) – 41 calories
• Spinach, cooked (3.5 oz) – 31 calories
• Spinach, cooked (1 cup) – 48 calories

• Tomato (3.5 oz) – 20 calories
• Tomato (cherry) – 3 calories
• Tomato (plumb) – 11 calories
• Tomato (small) – 16 calories
• Tomato (medium) – 22 calories
• Tomato (large) – 33 calories

Fruit

• Apple (small) – 55 calories
• Apple (medium) – 72 calories
• Apple (large) – 110 calories

• Orange (navel) – 69 calories
• Orange (Florida) – 65 calories
• Orange (California) – 59 calories

• Strawberries, 12 large – 72 calories
• Strawberries, 20 medium – 80 calories

• Pink Grapefruit (California) – 92 calories
• Pink Grapefruit (Florida) – 74 calories

Bread

• Grissini Breadstick (3 g) – 12 calories
• Melba Toast (3 gram) – 12 calories
• Melba Toast (5 gram) – 20 calories

White Fish List

• Ayr
• Cat Fish
• Cod
• Coley
• Dover Sole
• Flounder
• Flying Fish
• Haddock
• Hake
• Halibut
• Hoki
• John Dory
• Kalabasu
• Lemon Sole
• Ling
• Monk Fish
• Parrot Fish
• Plaice
• Pollack
• Pomfret
• Red & Grey Mullet
• Red Fish
• Red Snapper
• Rock Salmon/Dogfish
• Rohu
• Sea Bass
• Sea Bream
• Shark
• Skate
• Tilapia Turbot
• Whiting

Hope that this helps!!!

[Abby1983]

L&F - you are officially my hero for posting that I had put the basics thT I had been eating frequently in fit day and it took me FOREVER to get all the counts. This is great! Thanks!

[Lost and Found]

Originally Posted by Abby1983

L&F - you are officially my hero for posting that I had put the basics thT I had been eating frequently in fit day and it took me FOREVER to get all the counts. This is great! Thanks!

You're welcome.

I like having it handy in my 3 ring binder. I guess that I am old fashion.

[dina123]

Bump

[dawnyama]

Originally Posted by Abby1983

At 27yrs old I have never eaten a radish other than what I've had in bagged salads :blush: does anyone have some good ways to cook them? I'd love to try a new veggie!

I don't know if someone got to your question or not. But I am the same way. Didn't even like them in the salads. I got a bag, chopped off the root thingy and quartered what was left. Threw them in the boiling water. I boiled them for about an hour and was having to add water because the pot was getting dry. So don't leave it unattended. After about 40-60 mins I drained, added my to-go P2 seasonings and ate what I thought was enough for me! I have also tried boiling them for less time, maybe 10 or 15 mins, and then finishing them off in the oven. I like doing it this way when I have chicken that needs cooking. Put them in the oven at the same temp as the chicken for about another 15 mins or so. Add seasonings and eat!! I get at least 2 servings a bag, if not 3.

[Abby1983]

Originally Posted by dawnyama

I don't know if someone got to your question or not. But I am the same way. Didn't even like them in the salads. I got a bag, chopped off the root thingy and quartered what was left. Threw them in the boiling water. I boiled them for about an hour and was having to add water because the pot was getting dry. So don't leave it unattended. After about 40-60 mins I drained, added my to-go P2 seasonings and ate what I thought was enough for me! I have also tried boiling them for less time, maybe 10 or 15 mins, and then finishing them off in the oven. I like doing it this way when I have chicken that needs cooking. Put them in the oven at the same temp as the chicken for about another 15 mins or so. Add seasonings and eat!! I get at least 2 servings a bag, if not 3.

i think i'll have to try this thanks for the response!

[dawnyama]

Originally Posted by Abby1983

i think i'll have to try this thanks for the response!

I will tell you, I am not a great fan of them. I can take them or leave them. But when you get tired of all the veggies on P2 (or at least the ones you are willing to eat ) and want something different...these fill the bill! I don't go crazy on P3 and eat these, but on P2 they are OK.

[firststep]

I don't like raw radishes either. They bother my stomach. But when I sliced them, 4-5 thin sliced, and sauted them in a very small amount of coconut oil, they were delicious. Only takes a few minutes, softens them, almost sweet tasting.

[dawnyama]

Originally Posted by firststep

I don't like raw radishes either. They bother my stomach. But when I sliced them, 4-5 thin sliced, and sauted them in a very small amount of coconut oil, they were delicious. Only takes a few minutes, softens them, almost sweet tasting.

Oh, but no to coconut oil while on P2!! For P3 that would be fabulous though!!

[shelbyla]

Originally Posted by firststep

I don't like raw radishes either. They bother my stomach. But when I sliced them, 4-5 thin sliced, and sauted them in a very small amount of coconut oil, they were delicious. Only takes a few minutes, softens them, almost sweet tasting.

Another way to do them is in a crockpot. Fill the bottom of the crockpot with radishes, cover with beef broth and cook on low for 8 hours.

A few things for me that were staples were sweet & spicy shrimp and Mexican beef & cabbage.

Sweet & Spicy Shrimp
100g or 3.5 oz raw shrimp, cut in half lengthwise
200g endive, thinly sliced
1/4c chicken broth
1T soy sauce or Braggs liquid aminos or to taste
garlic powder, to taste
plain stevia, to taste (about 2 droppers)
Tapatio, to taste (or other no-sugar hot sauce)

Sautee cabbage or endive in a non-stick skillet in a little of the chicken broth and half the Bragg's until soft. Add the rest of the chicken broth, Braggs, garlic powder and shrimp and sautee just until shrimp are pink (about 2-3 mins). Add the stevia and a couple of dashes of Tapatio until sweet and hot.

Mexican Beef & Cabbage
100g or 3.5oz very lean ground beef
200g cabbage, thinly sliced
1/4c chicken broth
1 T chili powder
1 t cumin
garlic powder, to taste
Tapatio, to taste (or other no-sugar hot sauce)

Sautee beef in a non-stick skillet until just pink. Add cabbage or endive, chicken broth and spices (except Tapatio) and cook until cabbage/endive is the desired doneness. Add a couple of dashes of Tapatio until as hot as you like it.

[usmaid]

Originally Posted by emel

Could you point me to where P&I says this? I've never been able to find it, though I've seen the idea stated time and time again on the web. TIA

It says it on page 94 of Trudeaus Weight Loss Cure, bottom of the page, right after the discription of Phase 2.

[Lost and Found]

I'm not nuts, and imagining things after-all.

I knew that I read it somewhere, but I was wrong by typing that it came from Pound's and Inches. Before I did this, I read things from ALOT of places.

Thanks for clarifying this, as many people here knew that they had read it somewhere too!!!!

[awlass]

Another way to do it is my favorite!

Radish poppers

1 bunch of radishes (per person for a side dish, or per 2 people for appetizers)
Boiling water
pam 0 calorie spray
spices

Boil the radishes until tender
Place on greased baking pan and lightly smash with a fork (you dont want it to be mashed potato consistency, just broken open and jagged. cutting in half first might make this easier on the larger ones.)
lightly spray with pam and season to your liking. (I usually use dill, garlic, seasoning salt, pepper, red pepper flakes, parmesan when not on p2)
Broil until roasted and crispy

[Lost and Found]

Originally Posted by awlass

Another way to do it is my favorite!

Radish poppers

1 bunch of radishes (per person for a side dish, or per 2 people for appetizers)
Boiling water
olive oil
spices

Boil the radishes until tender
Place on greased baking pan and lightly smash with a fork (you dont want it to be mashed potato consistency, just broken open and jagged. cutting in half first might make this easier on the larger ones.)
Drizzle with olive oil and season to your liking. (I usually use dill, garlic, seasoning salt, pepper, red pepper flakes, parmesan when not on p2)
Broil until roasted and crispy

This I know for sure. Pounds and Inches says: "The juice of one lemon daily is allowed for all purposes. Salt, Pepper, vinegar, mustard powder, garlic, sweet basil, parsley, thyme, marjoram, etc., may be used for seasoning, but no oil, butter, or dressing."

So, if you are following protocol, then no oil.

[awlass]

ah my mistake.. I copied this from the induction board.. of course in p2 i just spray lightly with a bit of pam..

i fixed it above... thanks for catching that!

[Lost and Found]

Originally Posted by awlass

ah my mistake.. I copied this from the induction board.. of course in p2 i just spray lightly with a bit of pam..

i fixed it above... thanks for catching that!

You're welcome!!!

My only intention here, is to try and help everyone be successful.

[emel]

Originally Posted by usmaid

It says it on page 94 of Trudeaus Weight Loss Cure, bottom of the page, right after the discription of Phase 2.

I appreciate that you shared your research. Thanks.
I like the learning on this board. I'm still more of a Simeons babe than a Trudeau fan, but knowledge is good.

Okay, so to add to the P2 staples theme, I'm finding that good quality spices can save on calories because they are so much more flavorful than their run-of-the mill counterparts. I'm digging my spanish paprika and the cocoa powder I hide from my husband because it's too expensive to share with a man who eats tater chips. (:::P2's, close your eyes::::: I hid my black bean brownies from him, too, but I'm not allowed to have them for awhile either since I can't seem to eat just one square)

[Tracy_A]

Originally Posted by awlass

Another way to do it is my favorite!

Radish poppers

1 bunch of radishes (per person for a side dish, or per 2 people for appetizers)
Boiling water
pam 0 calorie spray
spices

Boil the radishes until tender
Place on greased baking pan and lightly smash with a fork (you dont want it to be mashed potato consistency, just broken open and jagged. cutting in half first might make this easier on the larger ones.)
lightly spray with pam and season to your liking. (I usually use dill, garlic, seasoning salt, pepper, red pepper flakes, parmesan when not on p2)
Broil until roasted and crispy

Originally Posted by shelbyla

Another way to do them is in a crockpot. Fill the bottom of the crockpot with radishes, cover with beef broth and cook on low for 8 hours.

Originally Posted by firststep

I don't like raw radishes either. They bother my stomach. But when I sliced them, 4-5 thin sliced, and sauted them in a very small amount of coconut oil, they were delicious. Only takes a few minutes, softens them, almost sweet tasting.

What do these versions taste like?