Low Calorie Stuffed Chard Rolls Receipe

• 100 grams lean ground beef (per serving)
• 1 or more large chard leaves any kind
• 1 cup beef broth or 1 serving marinara sauce
• 1 tablespoon finely minced onion
• 1 clove of garlic crushed and minced
• 1/8 teaspoon basil
• 1/8 teaspoon oregano
• 1/8 teaspoon onion powder
• 1/8 teaspoon garlic powder
• Cayenne pepper to taste
• Salt and pepper to taste

Cook ground beef with a little water. Add spices, garlic and onion to the beef. Lightly steam chard leaves until slightly soft. Wrap ground beef in chard leaf burrito style. Place wraps in baking dish. Cover with beef broth and bake at 350 for 20 minutes. Garnish with fresh spices or parsley.

Low Calorie Roasted Beef and Apple Kabobs Receipe

• 100 grams of lean good quality beef or chunked chicken
• 1 apple cut into large chunks
• ¼ onion petals
• ½ cup beef, chicken, or vegetable broth
• 3 tablespoons apple cider vinegar
• 1 tablespoon Bragg's liquid aminos
• Stevia to taste

Marinate beef or chicken in broth, vinegar, and spices. Layer apple, onion petals, and beef or protein chunks on wooden or metal skewers (If using wooden skewers soak them for a few minutes so they don't burn). Barbeque directly or place on aluminum foil sheet and cook until desired level of doneness. Baste frequently with remaining marinade. Heat the remaining marinade in a small sauce pan and use as a dipping sauce.
Makes 1 serving (1 protein, 1 fruit)

Low Calorie Baked Stuffed Tomatoes Receipe

• 100 grams ground beef
• 2 medium sized tomatoes
• 1 serving of Melba toast crumbs
• 1 tablespoon finely minced onion
• 1 clove garlic crushed and minced
• 1/8 teaspoon garlic powder
• 1/8 teaspoon onion powder
• Cayenne pepper to taste
• Salt and pepper to taste

Hollow out the tomatoes, sprinkle with salt and turn upside down to drain for 10 minutes. Brown ground beef in a small frying pan; add onion, garlic and spices. Pack ground beef mixture into tomatoes, add small amount of water to bottom of dish, top with Melba toast crumbs and salt, and bake in 350 degree oven for 20 minutes. Garnish with fresh parsley and serve.
Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Low Calorie Savory Beef Stew Receipe

100 grams lean steak (round, London broil, or any other lean steak) finely cubed orwhole. This is a slow cooked dish so, for multiple servings, weigh out in hundred gram increments and then divide into equal servings at the end of the cooking process.

• Chopped celery
• 1 cup beef broth or water
• 1 tablespoon chopped onion
• 1 clove garlic crushed and minced
• 1/8 teaspoon onion powder
• 1/8 teaspoon garlic powder
• Pinch of oregano
• Cayenne pepper to taste
• Salt and pepper to taste

In saucepan, lightly brown cubed beef, onion and garlic. Add water, vegetables, and spices and bring to a boil. Reduce heat and simmer for approximately 30 minutes to an hour or until the beef is tender. Add water as needed to create a stew like consistency. Serve hot and enjoy. Garnish with parsley.
Makes multiple servings (1 protein, 1 vegetable).
Phase 3 modifications: Add additional non starchy vegetables.

Low Calorie Sloppy Joes Receipe

• 100 grams ground beef
• 1 recipe barbeque sauce
• Butter lettuce or any large variety lettuce leaves

Brown ground beef in small frying pan. Add barbeque sauce and a little water to achieve desired consistency. Cook for about 5 minutes. Serve on lettuce leaves.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Top with cheddar cheese slices and stevia caramelized onion rings.

Low Calorie Herbed London Broil Receipe

• 100 grams lean London broil cut into strips
• ¼ cup beef broth or water
• 1 tablespoon minced onion
• 1 clove garlic crushed and minced
• 1/8 teaspoon thyme
• Pinch of rosemary
• Salt and pepper to taste
• Chopped Italian parsley

Salt and pepper the beef strips. In a small frying pan or non-stick skillet combine London broil, herbs and beef broth. Cook until desired level of doneness. Garnish with fresh chopped parsley.
Makes 1 serving (1 protein)

Low Calorie Baked Italian Meatballs Receipe

• 100 grams lean ground beef
• ¼ teaspoon basil
• 1/8 teaspoon oregano
• 1/8 teaspoon garlic powder
• 1/8 teaspoon oregano
• 1 tablespoon minced onion
• 1 clove garlic crushed and minced
• 1 serving Melba toast crumbs
• 1 recipe marinara sauce

Combine meat, crumbs and spices and mix thoroughly. Form into balls.
Place into baking dish and cover with marinara sauce. Bake for 20-30 minutes at 350
degrees. Serve hot over cabbage noodles. Garnish with fresh basil.
Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast) Phase 3 modifications: Top with sliced provolone cheese or mozzarella cheese and bake until brown and bubbly. Top with grated parmesan.