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10 High Protein Salad Recipes

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New ‘awlins Salad

2 servings = 7 net carbs + 2 tablespoons garnish = .5 net carb

4 servings = 3.5 net carbs per serving + 1 tablespoon garnish = .25 net carb

This salad is a complete meal in itself but if you’re serving it for dinner you may want to serve a side of Mashed Caulitatoes.

Garnish Ingredients

1 cup fresh flat leaf parsley, chopped

1 green, red, yellow, or orange bell pepper, chopped

4 stalks green onion, trimmed, cut into 1/2 – inch long pieces

Salad Ingredients

4 hard-boiled eggs, chopped

4 large link sausages

2 cups chopped celery

½ cup chopped peeled jicima

½ cup cooked, chopped onion

¼ cup chopped dill pickle

¼ cup bell pepper mixture

Garnish Instructions

In a food processor pulse parsley, bell pepper and green onion until roughly chopped.
You’ll have more of this garnish than you’ll need for the salad. Use leftovers to garnish other salads, soups and casseroles. It will keep for 3-4 days in the fridge. It’s great stirred into mayo and used to spread on low carb bread for a sandwich.
Scrape mixture out into a small airtight container.

Salad Instructions

Cook sausage. Slice lengthwise and then slice.
Place salad ingredients in a medium serving bowl.
Toss with your favorite low carb salad dressing and garnish with 2 tablespoons of the garnish
per serving. Go light on the dressing as this salad is very flavorful. This salad can be kept in the
refrigerator for a day or two.

Green Chicken Salad

4 servings = 4 net carbs per serving + carbs for whatever you spoon the salad onto.

The herbs are the key to this salad. Don’t even attempt making this salad unless you have fresh herbs. Try cilantro, parsley, mint, or basil alone in the salad. Other herbs such as rosemary, tarragon, or sage are too strong to use more than 1/4 cup, but you can mix them with other herbs to make up the 2 cups.
Lime juice works especially well with cilantro, orange juice is wonderful with rosemary, lemon
juice goes with everything.

Salad Ingredients

4 cups cooked chicken, chopped
1 clove fresh garlic, minced
2 cups fresh herbs
2 cups lettuce, shredded
1 cup leaves and inner celery stalks (taste to make sure they aren’t bitter)
½ cup red onion and/or green onion

Dressing Ingredients

½ cup mayonnaise
½ teaspoon each sea salt and black pepper
1 tablespoon fresh lemon, orange, or lime juice


Mix dressing ingredients in a small bowl.

You can prepare this salad two different ways:
Roughly chop all salad ingredients and mix with dressing.
Use a food processor and pulse salad ingredients until finely diced but not pureed. Fold in dressing.


  • on top of a bed of lettuce lightly dressed with an oil and vinegar dressing
  • spoon onto cucumber slices
  • stuff into celery sticks
  • spoon onto radish slices
  • roll up inside lettuce leaves

Tuna Fennel Slaw

1 serving = a tad under 10 carbs

This very simple salad doesn’t look as good on the page as it tastes on the plate. It’s become one of my new favorites. I’m giving the recipe for one serving since I love to have this for lunch, but if you want to serve it for dinner or bring along on a picnic, just use the amounts in brackets to make enough to serve four. Make it up at least thirty minutes before serving to give the flavors time to meld.

Dressing Ingredients

¼ cup mayo (1 cup)

1 teaspoon fresh lemon juice (1 tablespoon)

1 teaspoon dried dill, 1 tablespoon fresh, chopped (1 tablespoon dried, 1/4 cup fresh)

dash or two of ground cayenne pepper (1/8 teaspoon)

small pinch of black pepper (1/4 teaspoon)

Salad Ingredients

1 cup fennel, tough outer leaves & stem removed, thinly sliced or shredded (4 cups)

1 tablespoon, chopped red or green onion (1/4 cup)

1 five-ounce can water-packed tuna, squeeze in your hands until very well drained (1 ½ – 2 twelve-ounce cans)

2 tablespoons cashews, chopped (1/2 cup)


Set aside the fennel fronds to use in another salad.

Stir dressing ingredients together in a small (medium) bowl.

Add salad ingredients to the bowl and stir until well coated with dressing. Set aside for 3o minutes. Serve cold or room temperature.

Prosciutto Melon Salad

2 servings = 14 net carbs

4 servings = 7 net carbs

This is such a rich salad that you may want to enjoy a smaller serving and serve it as a side with fish or chicken.


2 cups cantaloupe cubes

2 cups torn lettuce

2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon or lime juice

1 teaspoon fresh rosemary, chopped

sea salt and black pepper to taste

4 thin slices prosciutto, rolled into a cigar and cut into ribbons

¼ cup shaved Parmesan


Remove the seeds from the cantaloupe. With a spoon or melon baller scoop out the flesh in bite-size pieces and place in medium bowl. Cut a small section from the end of each cantaloupe half and set aside the cantaloupe shells. Add remaining ingredients to cantaloupe and toss until well mixed.

Roll the prosciutto slices into a cigar shape and cut into ribbons.

Scoop the salad into the melon halves. Garnish with prosciutto and Parmesan.

Reuben Salad

4 servings = 4.5 net carbs per serving + dressing

When you want a Reuben sandwich but don’t have any low carb bread or sugar-free sauerkraut on hand, this salad will do it for you, I promise.

Don’t automatically pour all of the dressing over the salad; there will likely be more dressing than you’ll need, but since everybody has different taste I wanted to be sure you had enough to douse the salad if that’s how you roll. And really, are you going to judge me for giving you extra Thousand Island Dressing to get through the rest of your week?

Salad Ingredients

5 cups green cabbage, cored, and very thinly sliced

2 tablespoons salt

8 ounces pastrami

8 ounces or 1 cup Swiss cheese, shredded or cut into ¼-inch cubes

Thousand Island Salad Dressing Ingredients

11 servings = .5 carb per 2 tablespoons

1 cup mayonnaise

¼ cup sugar-free tomato ketchup or 3 tablespoons tomato paste + 1 tablespoon apple cider vinegar

½ teaspoon onion powder (optional)

¼ teaspoon garlic powder (optional)

2 tablespoons diced dill pickles


Place cabbage in a colander with the salt and mix well. Allow to rest for at least 30 minutes. Rinse and squeeze hard with your hands to remove excess moisture.

Place all dressing ingredients in a small bowl and stir until well blended.

If your pastrami is thinly sliced then roll it into a roll like a cigar and slice so that you end up with thin ribbons. Run your knife down the ribbons while they’re piled on your cutting board so they end up half as long. If your pastrami is thickly sliced then dice it into approximately ¼-inch cubes.

Arrange corned beef and Swiss cheese on top of the drained cabbage. Drizzle with dressing.

Chicken Satay Noodle Salad

4 servings = 9 carbs per serving

Be sure to use a peanut butter that has nothing added to it except (optionally) salt. Have you ever eaten peanut butter with palm oil added to it? It tastes like something you found in the back of your grandmother’s pantry that was opened the year you were born and then left there with the lid off.

Shiritaki noodles can be found under many names, “Miracle Noodles”, “Keto Pasta” … What you’re looking for is a pasta that has 0 carbs per serving.

Dressing Ingredients

1/3 cup natural peanut butter

3 packets Stevia, or monk fruit (optional)

¼ cup tamari

juice from 2 limes

1 teaspoon hot sauce

1 clove garlic, minced

3 tablespoons sesame seed oil

Salad Ingredients

2 packages spaghetti-style shirataki noodles

2 cups skinless sliced chicken

1 cup thinly sliced fresh cabbage

1/3 cup shredded carrots

1 scallion, greens and bulb

¼ cup chopped peanuts

2 tablespoons chopped cilantro or flat leaf parsley


Drain and rinse pasta. Bring a large pot of water to a boil, salt heavily, add the pasta, cover, turn off heat and let rest. Drain; rinse and set aside. 

Cut the scallions in half lengthwise then thinly slice on an angle. Leave as is or soak in water to remove some of the strength of the onion flavor. If you’re going to be storing any portion of your salad for another day I recommend rinsing the onions to keep them from fermenting and/or changing the flavor of the entire salad.

While waiting for the water to boil, in a large bowl, whisk together the peanut butter, Stevia and 1/4 cup warm water, although I recommend leaving out the Stevia, tasting the finished dish and adding it only if you think you need it. Whisk in the tamari, lime juice, hot pepper sauce and garlic. Add the oil in a steady stream, while continuing to whisk. Add the noodles and remaining ingredients, tossing to coat. 

Serve cold or at room temperature.

Shrimp & Feta Salad

2 servings – 7 ½ net carbs per serving


¼ cup plus 3 tablespoons extra-virgin olive oil

1 pound shrimp, peeled and deveined

1 shallot, finely chopped OR 1 clove garlic + onion to make 1/4 cup

2 tablespoons champagne or red wine vinegar

1 tablespoon Dijon mustard

salt and pepper

8 ounces arugula or spring lettuce

½ cup crumbled feta cheese


In a medium skillet, heat 3 tablespoons olive oil over medium-high heat. When the oil is hot, add the shrimp and stir occasionally until opaque, about 2 to 3 minutes. 

In a medium bowl, whisk together the shallot, vinegar, mustard and Stevia. Lightly season with salt and pepper. Pour in the remaining ¼ cup olive oil in a slow stream, whisking constantly to emulsify. Add the shrimp to the bowl and toss to coat. Taste and add more salt and pepper if needed. 

Arrange the spinach on a large platter or individual plates. Place the warm shrimp on top and drizzle with remaining dressing. Garnish with the feta cheese.

Barbecue Cobb Salad

4 servings = 7 carbs per serving + dressing

I prefer using chicken thighs; they have so much more flavor than chicken breasts, but you can use whichever you prefer for this delish salad. The barbecue sauce adds so much flavor that you probably won’t notice the difference anyway.

You can make up my Low Carb Blue Cheese Salad Dressing (recipe below) or use your own fave low carb creamy salad dressing.

Haas avocados have less net carbs than other types of avocados.


1 bottle (18 ounces) low carb barbecue sauce

1-1/2 pounds boneless skinless chicken

 12 cups chopped romaine lettuce

 2 medium tomatoes, chopped

 2 Haas avocados, peeled and chopped

 1 medium red, yellow, orange, or green bell pepper, chopped

 3 hard-boiled eggs, chopped, diced, or pressed through a ricer

 6 strips turkey bacon, cooked until crisp and chopped

 1-1/2 cups (6 ounces) shredded cheddar cheese


Oil a 3-quart slow cooker. Pour in barbecue sauce. Add chicken, stirring to coat. Cook, covered, on low 3 to 4 hours or until chicken is tender (a thermometer should read 165°).

Remove chicken from slow cooker, cut into bite-size pieces. Pour off barbecue sauce reserving ½ cup. Put ½ cup barbecue sauce and bite-size chicken pieces back into slow cooker and stir until chicken is coated with barbecue sauce. Place lettuce on a large serving platter; arrange chicken, vegetables, eggs, bacon and cheese over romaine. Drizzle with dressing.

Quick Barbecue Cobb Salad

Pick up a cooked chicken at the market and eliminate the slow cooker step. Chop the chicken, toss it with ½ cup barbecue sauce and proceed with the rest of the recipe.

Variations – in place of the chicken you can use:

  • grilled steak, sliced
  • grilled hamburgers, chopped
  • kosher hot dogs, sliced

Low Carb Blue Cheese Salad Dressing

16 two tablespoon servings = 1 net carb per serving


2 cloves garlic, grated on a fine grater

½ teaspoon each salt and pepper

1 cup sour cream or crème fraiche

6 ounces crumbled Roquefort cheese (about 1 cup packed)

½ cup mayonnaise

1 teaspoon Worcestershire sauce

 ½ teaspoon hot pepper sauce (optional but highly recommended)


Stir together all ingredients. Taste and adjust seasoning if needed.

Crispy Tofu Salad

4 servings = 1 ½ net carbs per serving

Canned tuna makes this salad quick and easy but if you have cooked chicken, turkey, salmon or any other fish on hand you can use that in place of the tuna.


2 tablespoons fresh lemon juice  

1 tablespoon extra-virgin olive oil

¼ teaspoon salt

½ teaspoon freshly ground pepper  

½ teaspoon dried oregano     

1 box firm tofu, rinsed and drained

1 (6 1/2-ounce) can solid white tuna in spring water, drained and flaked

2 green onions, cut in half lengthwise, thinly sliced on a slant

2 tablespoons chopped fresh flat leaf parsley  


Whisk together first 5 ingredients in a large bowl.

Cut tofu into cubes and saute in oiled skillet until each side is browned and crispy. To accomplish this you need to allow the tofu to saute without moving it until each side develops a crispy crust.

Add tofu, tuna, and green onions to salad bowl, tossing gently to coat. Sprinkle with parsley.              


If you find plain tofu too bland, marinate the tofu in low sodium soy sauce for five minutes prior to sautéing. Don’t marinate longer than 5 minutes though or your tofu will be too salty.

You can use chicken, turkey, salmon or any fish in place of the tuna.

You can use mint, dill, cilantro, or basil in place of the parsley.

If you want to get a little more veggies into your meal and/or amp up the volume of this salad you can serve it over a bed of lettuce.

Charred Steak Salad

4 servings = 7 net carbs per serving

You’ll have more dressing than you’ll need for this salad but who doesn’t love a delicious salad dressing all mixed up and ready to use for another salad?

If you’d like to use a flavored salt such as garlic or seasoned salt you’ll escalate the flavor quotient for sure.


1 cup mayonnaise or ½ cup mayo & ½ cup sour cream

3 tablespoons low carb barbecue sauce  

¼ cup fresh lime or lemon juice  

2 teaspoons kosher salt

1 teaspoon freshly ground black pepper, divided  

1 (2-pound) flank steak  

1 tablespoon extra-virgin olive oil 

2 pounds asparagus, trimmed

¼ cup extra-virgin olive oil  

3 cups loosely packed gourmet lettuce (such as arugula, baby kale, or baby spinach)  

Garnish Choices – 1 tablespoon per serving – 0 net carbs

  • bacon, crumbled or chopped
  • blue cheese, crumbled
  • sun-dried tomatoes, slivered or chopped
  • Parmesan cheese, shredded or shaved


Preheat grill to medium-high heat.

Sprinkle 1 teaspoon salt and 1/2 teaspoon pepper over steak. Grill steak, covered with grill lid, 8 to 10 minutes on each side or to desired degree of doneness. Brush or spray steak with extra-virgin olive oil. Let stand 10 minutes.

While steak is grilling preheat broiler with an oven rack placed approximately 7 inches from the heat. Toss asparagus, ¼ cup extra-virgin olive oil, 1 teaspoon salt and ½ teaspoon pepper in a large bowl. Spread asparagus in a single layer in a jelly-roll pan, and broil 8 to 10 minutes or until slightly charred and tender.

Arrange lettuce on a serving platter. Cut steak diagonally across the grain into thin strips. Arrange steak on top of lettuce; top with charred asparagus. Drizzle dressing over vegetables and top with your choice of garnish.


Substitute broccoli florets, cauliflower florets, or bok choy (trimmed and halved lengthwise) for the asparagus – add 3 net carbs per serving.

Substitute chili-garlic sauce or sriracha sauce for the barbecue sauce.

If using chili-garlic sauce or sriracha sauce you can garnish with toasted pecans or almonds.

I hope you enjoyed these Low Carb Salad Recipes. With all of the variations I think you actually end up with a month’s worth of salad recipes. Score! If you’d like to score even more quick and easy, healthy low carb recipes check out 14 Days 14 Pounds – Low Carb Daily Plan + 140 Quick & Easy Recipes (free with Kindle Unlimited).


Excuse Our Mess!

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Please ignore the rapidly appearing and disappearing pages in the top navigation menu. All except The UnDiet Books page are experiments in offering the readers of 14 Days a special The Grocery List feature. As of now all links in these pages lead to nowhere interesting but are being left up so that beta-readers can test them to see which ones provide the most seamless experience.


The Well Stocked Paleo Kitchen

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You may have been on Paleo or gluten-free for awhile or maybe you’re just starting out on this journey. Either way, I find that it helps to have basics stocked in your pantry and fridge so that you’re not stuck with nothing to eat and then tempted to raid your kids snack drawer for the last package of Oreos. If you take this list to the grocery store then you will always have the basics you need to put together a killer Paleo meal for yourself and/or the entire family. Note: I recommend that you look for organic versions of each of these items.


 Spice Rack

One thing that’s absolutely essential for your Paleo kitchen is a well-stocked spice rack. Here are the spices that will ensure you have a tasty meal:

  • Basil
  • Chili powder
  • Cinnamon
  • Coriander
  • Curry
  • Pepper
  • Sea salt (preferably Pink Himalayan)
  • Smoked paprika
  • Thyme
  • Turmeric
  • Rosemary



Please only buy canned goods if you know the cans are  BPA-free. Otherwise, look for the items in glass containers.

  • Almond meal (also called ground almonds or almond flour)
  • Arrowroot flour (excellent substitute for cornstarch)
  • Cocoa powder
  • Coconut flour
  • Coconut milk (full fat)
  • Coconut oil, virgin organic
  • Honey
  • Nuts: pecans, almonds, brazil nuts (make sure they’re raw and unsalted)
  • Tomatoes (a variety of crushed, diced and whole)
  • Tuna, salmon, crab and other canned fish
  • Vanilla extract



Stock your fridge with lots of fresh veggies. On the Paleo plan, you’ll eat fruit sparingly but you’ll be eating as many vegetables as you want. Be sure to check the Dirty Dozen and Clean Fifteen lists when choosing which items to buy organic.

Be sure to have a variety of frozen and fresh wild-caught fish, red meat, pork and chicken. Always look for pasture-raised and grass-fed local meats and hopefully they will be organic and hormone free.

Keep eggs in your fridge – organic, hormone free and free range. It’s not Paleo to eat dairy, but since many people find that difficult to adhere to I would advise you to try to stick to whey protein powder, organic Greek yogurt and cheeses that have been aged over 120 days. Use these items sparingly if at all.

With these items in your kitchen you’ll never be stuck for meal options again . . . Paleo, gluten-free or just plain healthy eating.   The article above was submitted by Leanne Ely the Dinner Diva. Go check her out over on her blog.


Barbecue Chicken Dry Rub Recipe

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This is Mike Mills and Amy Mills Tunnicliffe’s “Magic Dust” dry rub recipe which they have so graciously shared with all of us. They say the container that holds their Magic Dust is the most frequently stolen item from their restaurant, so maybe they figure if they just give us the recipe they thievery will stop.

1/2 cup paprika
1/4 cup kosher salt, finely ground
1/4 cup sugar
2 tablespoons mustard powder
1/4 cup chili powder
1/4 cup ground cumin
2 tablespoons ground black pepper
1/4 cup granulated garlic
2 tablespoons cayenne

If you want a little more kick in your chicken you can increase the black pepper and mustard powder to a 1/4 cup each. Of course you can use this dry rub on almost any meat that you’re grilling.

Generously coat both sides of chicken with the dry rub right before it hits the grill.









Food Combining – Separate Starches from Proteins

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This week you’ll learn how to properly combine foods for maximum weight loss. The practice of food combining makes every calorie you consume do double duty to help you lose weight. Many people do nothing other than properly combine whole foods to lose weight fast and maintain their goal weight. Food combining is essentially keeping Starches separate from Proteins and eating Fruit at the right time relative to whether you’ve eaten a Starch or Protein meal.

The Basics of Food Combining For Maximum Weight Loss

To give each meal and/or snack the time to thoroughly digest and move through your system without depositing unwanted fat and waste products, you need to allow two and a half hours after a Starch meal/snack before eating a Protein or Fruit meal/snack, and four and a half hours after a Protein meal/snack before eating a Starch or Fruit meal/snack. Veggies, nuts, seeds, and soy are Neutral and may be eaten with any meal or between meals, although I like to wait at least two hours after a meal so that I can have a big beverage before eating anything else.

This means that you will not have a baked potato with your steak, a bun with your hamburger or a tuna sandwich on traditional bread. But it doesn’t mean the end of life as you know it. There are many substitutions you can make to have your hamburger and eat it too – so to speak – which you’ll find on the substitution pages.

Print These Pages

For a list of foods that are Starches, foods that are Neutral and foods that are Proteins, go to the Food List page.

To help you manage your meals print out the List of Substitutions, Protein Substitutes, and Starch Substitutes pages and refer to them when making a meal or recipe that traditionally would be an imperfect combination.

Get out your favorite recipes and rework them so that they don’t contain any incompatible items.

Working With Food Substitutions

Substituting soy products for dairy and meat products will open up your diet by giving you more food choices. For instance, while you shouldn’t have milk on your cereal because you would be combining a Protein with a Starch, you can have nondairy milk on your whole-grain, sugar-free cereal. Nondairy cheese can substitute for dairy cheese in a burrito or a Pizza Sandwich.  Soy “ham” makes a great deli style sandwich on whole grain bread.

One word of caution regarding nondairy cheeses. Some brands taste awful and don’t melt well. Experiment until you find one you like. If you happened to have a Trader Joe’s store near you I think their soy cheese is the best there is. If you want to avoid cheese altogether try using guacamole, slices of avocado or humus in place of cheese.

If you find it difficult to switch cold turkey to nondairy products, begin substituting 1/4 of the dairy or meat in your Starch recipes with soy products. Then try 1/2, then 3/4, then all soy. See Starch Substitutes for more ideas.

A word to those on high-Protein diets; don’t assume that all soy products are completely Neutral. Read the ingredients. You’ll often find grain products which will add to your carb intake. UnDieters on the Basic or Family Plan need not worry about the small amount of grain in these soy products. Typically I use these soy products with Starch and Neutral meals and use meat and dairy products (rather than their soy alternatives) with Protein meals. Vegetarians can however use these soy products with Protein meals.

A note to those allergic to dairy; sometimes you’ll find derivatives of dairy products such as casein which is a milk protein in dairy substitutes. I’ve only found one nondairy cheese that does not contain casein (Soymage), but I don’t like how it tastes or melts. So read carefully and make a  note of those products you like that are good UnDiet substitutes. Tip: so that I don’t have to try and remember or reread the label when making a meal or snack I mark my purchases with a “P” for Protein, “S” for Starch, or “N” for Neutral.

Getting Started with Food Combining

You may not be able to jump right into whole wheat bread and nondairy cheese, but you can structure your meals so that you’re not eating Starches with Proteins. If you’re used to meat and potatoes it will be a bit of a challenge, but if you’re serving some of your favorite veggie dishes instead of potatoes with your Protein meals, and nixing the rolls or using Protein Rolls, you should do okay. If you anticipate lots of objections from your family, start by serving potatoes or their favorite rolls and a veggie dish that they like with your Protein meals. Every now and then eliminate the potatoes or rolls, substituting a Protein Bread or Protein Rolls until you find what satisfies and then you can completely eliminate the potatoes and bread with Protein meals.

Foods like fried chicken which combine Protein and Starch (the bread coating is a Starch) can be easily converted, although if you’re not serving any other Starches with your meal the small amount of flour and bread crumbs used to coat the chicken is fine, as long as they are whole grains. Some great substitutes for the flour coating on any Protein food are:

  • ground sesame seeds
  • ground nuts
  • ground pork rinds
  • Protein Bread crumbs
  • soy flour or a mixture of any of these

Be Prepared For Maximum Success

Using the substitution charts begin constructing a shopping list so you’ll have the ingredients you need to begin making over your favorite meals.
Get out your favorite recipes and rework them so that they don’t contain any incompatible items. Make a list of any items you’ll need to purchase or prepare.
Eating Out While Food Combining

New research showing that our bodies can handle mixing small amounts of Protein and Starch has given us wider margins when constructing meals. The trick is to keep the ratios small. For instance the small amount of flour in a gravy served with a Protein meal or the small amount of breading in meatloaf or meatballs shouldn’t set you back. The trick is to make sure you eat lots of raw Fruits and/or veggies with every meal. It also helps to take an enzyme supplement. I still use soy flour, veggie broth, and ground pork rinds when I make these items at home but this new research gives me more options when I’m eating out.


When making a Protein meal serve larger portions of vegetables and smaller portions of meat and dairy. If you’re used to having meat for most of your dinners, cut back to three or four meat meals per week. Check out the Recipe Index for some satisfying Starch and Neutral meals, and the Meat-less Recipes Index will help you plan meals that contain less meat and therefore cost less.


1. Keep Starches separate from Proteins.
2. Print out these pages:

3. Begin making the proper food substitutions.
4. Make a shopping list.
5. Prepare substitute items that you’ll need to prepare meals.
6. Don’t try too many substitutions at once. Take it gradually so you don’t feel overwhelmed or discouraged.
7. To continue receiving your (hopefully by now, treasured) UnDiet Steps each week click on over to PayPal to subscribe.

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Next Issue

A special menu plan filled with UnDiet basic recipes designed to help you prepare foods that are traditionally improper combinations. Once you try the Pasta Alfredo with Bacon, UnDiet Pizza, Crispy Chicken, Bacon Muffins, Maple Walnut Cream Cheese Pie, Meatloaf with Flourless Gravy … you won’t worry about what you’ll be missing with the UnDiet, except of course, all those extra pounds that are already disappearing. All things are possible – with a little ingenuity!

  • Painlessly transition to whole grains.
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  • How to satisfy (fool) your family when serving them whole wheat and brown rice.