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PRIME Appetite and Weight Reduction FAST Cook Book - Seafood Recipe Creations

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SEAFOOD CREATIONS


Tomato and Shrimp Curry

Supplement Ingredients

5-7 ounces shrimp
½ cup vegetable broth or water
2 tomatoes chopped
1 tablespoon minced onion
1 clove garlic crushed and minced
1/8 teaspoon curry or to taste
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
Pinch of allspice
Stevia to taste

Directions

Sauté the shrimp with the onion and garlic for about 3 minutes or until cooked. Add vegetable broth, curry and stevia. Add garlic and onion powder to thicken the mixture.

Cook for 5-10 minutes on medium heat.
Add water or reduce liquid until desired consistency is reached.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
4–5.25 g Fat
18.25-19 g Carbohydrate
41.5-57 g Protein
275.50-353.50 Calories

 


Savory Shrimp Étouffée

Supplement Ingredients

5-7 ounces shrimp
½ cup vegetable broth or water
Several stalks of celery
1 clove garlic crushed and minced
1 tablespoon chopped red onion
1 tablespoon chopped green onion
Pinch of thyme
Pinch of cayenne pepper to taste
Sea Salt and pepper to taste

Directions

Add spices and vegetables to broth and simmer for about 15 minutes until celery is softened. Add the shrimp to the mixture and cook an additional 10-20 minutes. Serve hot.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Start sauce with browned butter. Add a splash of dry sherry to the sauce and whisk in additional cold chunks of butter to create a richer more flavorful sauce.

Nutrition:
3.50–4.75 g Fat
10.25-11 g Carbohydrate
39.50-55 g Protein
238-318 Calories

 


Herbalicious Tilapia

Supplement Ingredients

5-7 ounces of Tilapia fish
2 tablespoons lemon juice
1 clove garlic crushed and minced
1 tablespoon chopped onion
Pinch of dill
Fresh parsley
Sea Salt and black pepper to taste

Directions

Sauté fish in lemon juice with a little water then add onion, garlic and fresh herbs. Garnish with chopped parsley. Or bake in baking dish with a little water at 350 for 20 minutes until fish is tender and delicious. Variations: oregano, thyme, or tarragon.

Makes 1 serving (1 protein)

Nutrition:
2.25–3.25 g Fat
3 g Carbohydrate
28.5-39.75 g Protein
147-201 Calories

 


Fish Curry Bake

Supplement Ingredients

Your choice of white fish
2 tablespoons lemon juice
1 serving Melba toast crumbs
1 tablespoon finely chopped onion
1 clove garlic crushed and minced
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon curry powder
Sea Salt and pepper to taste
Fresh parsley

Directions

Combine dry spices and Melba toast crumbs. Dip fish into Melba and spice mixture to coat thoroughly. Broil fish until fish is cooked and herbed crumb mixture is slightly brown. Garnish with lemon slices and fresh parsley.

Makes 1 serving (1 protein, 1 Melba toast)

Nutrition:
2.25–3.25 g Fat
5.50 g Carbohydrate
28.5-39.75 g Protein
159-213 Calories

 


Simple Poached Halibut

Supplement Ingredients

5-7 ounces halibut
½ cup vegetable broth or water
1 tablespoon lemon juice
1 tablespoon chopped onion
1 clove garlic crushed and minced
½ teaspoon fresh ginger
Pinch of grated orange zest
Sea Salt and pepper to taste
Stevia to taste

Directions

Heat up the vegetable broth in small frying pan. Add lemon juice, onion, garlic, and spices. Poach halibut filet for 5-10 minutes until fish is tender and cooked thoroughly. May also be wrapped in foil and placed on the barbeque. Serve topped with remaining juices as a sauce.

Makes one serving (1 protein)

Nutrition:
2.5–3.5 g Fat
3.5 g Carbohydrate
31.5-44 g Protein
170.50-232.50 Calories

 


Shrimp Creole

Supplement Ingredients

5-7 ounces shrimp
½ cup vegetable broth or water
1 clove garlic crushed and minced
1 tablespoon minced onion
¼ teaspoon horseradish
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1-2 teaspoons hot sauce
2 tablespoons lemon juice
Pinch of thyme
1 bay leaf
Dash of sassafras powder or root beer flavored stevia
Dash of liquid smoke flavoring (optional)
Cayenne pepper to taste
Sea Salt and black pepper to taste

Directions

Mix liquid Supplement Ingredients, onion, garlic, and spices. Simmer over low heat for
10 minutes in a small frying pan. Add shrimp and cook thoroughly for an additional 5 minutes. Add Sea Salt and pepper to taste. Deglaze the pan periodically with additional water or broth. Serve hot or cold over a salad or with fresh asparagus.

Makes 1 serving (1 protein)

Nutrition:
3.25–4.50 g Fat
6.25-7 g Carbohydrate
38.5-54 g Protein
219.50-299.50 Calories

 


Savory Shrimp Scampi

Supplement Ingredients

5-7 ounces shrimp
¼ cup vegetable broth or water
3 tablespoons lemon juice
4 cloves garlic crushed and minced
Dash of garlic powder
Dash of onion powder
Dash of chili or cayenne pepper powder to taste
Sea Salt and pepper to taste

Directions

Add garlic to liquid Supplement Ingredients. Add shrimp and additional spices. Cook for 5-7 minutes until shrimp are pink and liquid is reduced. Serve hot or cold with a salad or on a bed of spinach.

Makes 1 serving (1 protein)

Nutrition:
3.25–4.50 g Fat
9.25-10.25 g Carbohydrate
38.5-54 g Protein
238-315 Calories

 


Sweet Shrimp with Ginger

Supplement Ingredients

5-7 ounces shrimp
¼ cup vegetable broth or water
2 tablespoons lemon juice
2 tablespoons orange juice (optional)
2 tablespoons Bragg's Liquid Aminos
¼ teaspoon fresh or powdered ginger
Pinch of chili powder
Dash of garlic powder
Dash of onion powder
Stevia to taste
Sea Salt and black pepper to taste

Directions

Mix dry spices with vegetable broth and liquid Supplement Ingredients. Sauté with shrimp in small saucepan stirring continuously until cooked. Add water to deglaze the pan periodically until desired consistency is reached.

Makes 1 serving (1 protein)

Nutrition:
3.25–4.50 g Fat
6.50-7.50 g Carbohydrate
38.5-54 g Protein
219-299 Calories

 


Classic Jambalaya

Supplement Ingredients

5-7 ounces shrimp (chicken, beef, or chicken sausage can be used)
2 tomatoes or a few stalks celery chopped
1 cup vegetable broth or water
1 tablespoon lemon juice
1 tablespoon chopped onion
1 clove garlic crushed and minced
Dash of Worcestershire sauce
Dash of hot sauce
Dash of liquid smoke (optional)
Pinch of cayenne to taste
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
Pinch of thyme
Sea Salt and pepper
Water as needed

Directions

Lightly sauté shrimp or chicken with celery or tomatoes, garlic and onion in lemon juice until cooked or lightly browned. Deglaze the pan with broth and add seasonings. Simmer on low for approximately 20-30 minutes until liquid is slightly reduced adding additional broth or water to achieve desired consistency.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Recipe Updates for Phase 3: Add chopped red and green bell pepper and additional seafood, chicken, sausage, etc.

Nutrition:
4–5.25 g Fat
20.75-21.50 g Carbohydrate
41.5-57 g Protein
287-367 Calories

 


Sautéed Black Pepper Shrimp

Supplement Ingredients

5-7 ounces shrimp
1 serving Melba toast crumbs (optional)
2 tablespoons lemon juice
1 tablespoon caper juice
Sea Salt and fresh ground black pepper to taste

Directions

Mix Melba toast crumbs with Sea Salt and generous amount of black pepper.
Coat shrimp with Melba toast pepper mixture and fry on high heat in a skillet in a little lemon juice until cooked well. Serve hot and garnish with lemon and additional freshly ground black pepper.

Makes 1 serving (1 protein, 1 Melba toast)

Nutrition:
3.25–4.50 g Fat
6.25-7 g Carbohydrate
38.75-54.25 g Protein
220-300 Calories

 


Shrimp with Ginger Wraps

Supplement Ingredients

5-7 ounces shrimp
1 or more cabbage or lettuce leaves
1 cup vegetable broth or water
2 teaspoons apple cider vinegar
1 tablespoon Bragg's Liquid Aminos
1 clove garlic crushed and minced
Pinch of fresh ginger
1 tablespoon finely minced green onion
1 serving sweet orange sauce (optional, for dipping 56)
Sea Salt and pepper to taste

Directions

Lightly steam cabbage leaves and then set aside. Cook shrimp with spices and mince together with onion. Wrap up shrimp mixture in cabbage or lettuce leaves and enjoy with dipping sauce. Another alternative is to place multiple rolls in small baking dish. Cover with vegetable broth and bake for 25 minutes at 350 degrees. Variations: Dip wraps in Sweet wasabi dipping sauce ( 54) or top with additional Bragg's.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Add a drizzle of sesame, peanut or hot chili oil to the shrimp mixture for added flavor.

Nutrition:
3.25–4.50 g Fat
5.75-6.50 g Carbohydrate
38.5-54 g Protein
223-303 Calories



Crabby Cakes

Supplement Ingredients

5-7 ounces snow or king crab meat
1 serving Melba toast crumbs
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1 tablespoon finely minced onion
1 clove crushed and minced garlic
Cayenne to taste
Sea Salt and black pepper to taste

Directions

In a small bowl combine Supplement Ingredients and form into cakes. Press Crabby Cakes into muffin tins and bake at 350 degrees for about 10-20 minutes until slightly brown on top. The crab mixture can also be sauté d until warm or chilled and served over a green salad with lemon garnish and topped with

Melba toast crumbs.

Makes 1 serving (1 protein, 1 Melba toast)

Recipe Updates for Phase 3: Add a little egg to the crab mixture and fry with a little butter or oil. Serve with Cajun spiced cream sauce or mayonnaise.

Nutrition:
1.5–2 g Fat
2.5 g Carbohydrate
26.75-37.25 g Protein
157-211 Calories

 


Baked Cajun Fish

Supplement Ingredients

5-7 ounces your choice of white fish
1 serving Melba toast crumbs
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
Pinch of cayenne pepper to taste
Pinch of thyme
Sea Salt and black pepper to taste

Directions

Combine spices and Melba toast powder. Dip fish in lemon juice and coat with spice mixture. Bake in 350 degree oven for 20 minutes or broil until lightly brown. Garnish with parsley.

Makes 1 serving (1 protein, 1 Melba toast)

Recipe Updates for Phase 3: Dip fish in egg and brush with olive oil. Serve with a Cajun cream sauce.

Nutrition:
2.5–3.5 g Fat
2.5 g Carbohydrate
31.75-44.25 g Protein
167-229 Calories

 


Dill and Lemon Fish

Supplement Ingredients

5-7 ounces any kind of white fish
4 tablespoons lemon juice
¼ cup vegetable broth or water
1 teaspoon apple cider vinegar
1 teaspoon fresh dill
1 clove garlic crushed and minced
1 tablespoon minced onion
Sea Salt and black pepper to taste

Directions

Sauté fish with lemon juice, vegetable broth, and vinegar. Add garlic, onion, and fresh dill. Cook for an additional 5-10 minutes or until fish is completely cooked. Garnish with lemon wedges.

Makes 1 serving (1 protein)

Nutrition:
2.5–3.5 g Fat
6.75 g Carbohydrate
31.5-44 g Protein
179-241 Calories

 


Tomato Italian Shrimp

Supplement Ingredients

5-7 ounces shrimp
2 large tomatoes chopped
¼ cup vegetable broth or water
2 tablespoons lemon juice
¼ teaspoon dried or fresh basil
2 cloves of garlic crushed and minced
Pinch of dried or fresh oregano
Pinch of red pepper flakes
Sea Salt and black pepper to taste

Directions

Sauté onion, garlic and spices in broth and lemon juice. Add spices and cook for 5 minutes. Add the shrimp and tomatoes and cook until shrimp is pink and well cooked

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Sauté with a little olive oil. Add chopped zucchini or other vegetables. Top with fresh grated parmesan cheese.

Nutrition:
4–5.25 g Fat
21.25-22 g Carbohydrate
41.5-57 g Protein
287.50-367.50 Calories

 


Sautéed Sweet Wasabi Shrimp

Supplement Ingredients

5-7 ounces shrimp
1 recipe sweet wasabi marinade ( 54)
1 tablespoon minced onion
Pinch of dried or fresh ginger
Stevia to taste

Directions

Sauté shrimp with onion in wasabi marinade. Serve hot or enjoy chilled over mixed green salad.

Makes 1 serving (1 protein)

Nutrition:
3.25–4.50 g Fat
1.75-2.50 g Carbohydrate
38.5-54 g Protein
200-280 Calories

 


Mustard Chard Shrimp

Supplement Ingredients

5-7 ounces shrimp
2 cups chard chopped
½ cup vegetable broth or water
3 tablespoons homemade mustard
2 tablespoons Bragg's Liquid Aminos
1 tablespoon apple cider vinegar
2 tablespoons lemon juice
Pinch of red pepper flakes
2 tablespoons chopped onion
2 cloves garlic sliced
Sea Salt and pepper to taste

Directions

Sauté the shrimp with onion, garlic, Bragg's, vinegar, lemon juice and mustard until cooked. Remove the shrimp and deglaze the pan with the vegetable broth. Add chard to the broth and cook stirring occasionally until chard is tender. Add a little water if needed. Top with mustard shrimp and enjoy.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Cook with a little olive oil, sesame oil or walnut oil.

Top with 2 tablespoons chopped roasted almonds.

Nutrition:
3.25–4.50 g Fat
11-12.75 g Carbohydrate
39.5-55 g Protein
231.50-321.50 Calories

 


Asparagus on Baked White Fish

Supplement Ingredients

5-7 ounces white fish (make multiple servings for best results)
1 cup asparagus
1 serving Melba toast crumbs per serving
½ cup vegetable broth or water
2 tablespoons caper juice
4 tablespoons lemon juice
1 clove garlic crushed and minced
1 tablespoon onion minced
¼ teaspoon dried or fresh dill
Pinch of tarragon
Parsley
Sea Salt and pepper to taste

Directions

In a small baking dish, layer the fish and asparagus. Mix vegetable broth with spices and pour over fish and asparagus. Top with herbed Melba toast crumbs and bake at 350 for about 20 minutes or until fish and asparagus is cooked thoroughly and crumbs are slightly brown. Top with remaining sauce, fresh parsley, and serve with lemon wedges.
Dish can also be cooked on the barbeque. Just wrap up fish and asparagus in foil, toss with spices and baste with vegetable broth.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Nutrition:
2.5–3.5 g Fat
11.5 g Carbohydrate
34.5-47 g Protein
209.5-271.50 Calories

 


Orange/Lemon Glazed Swai, Tilapia or Cod BBQ Wraps

Supplement Ingredients

5-7 ounces Swai or Tilapia or Cod fish
3 orange slices
3 tablespoons orange juice (optional)
1 tablespoon lemon juice
1 tablespoon chopped green onion
Dash of garlic powder
Dash of onion powder
Sea Salt and pepper to taste
Stevia to taste

Directions

Place fish on aluminum foil. Baste with juice and spices. Top with orange or lemon slices. Wrap up and place on barbeque or in the stove at 350 degrees for 10-15 minutes until well cooked and fork tender. Serve with juices and orange slices. Sprinkle with parsley.

Makes 1 serving (1 protein, 1 fruit)

Nutrition:
6.25–7.25 g Fat
4 g Carbohydrate
31.75-44.25 g Protein
186.50-248.50 Calories

 


Poached Thyme Fish

Supplement Ingredients

5-7 ounces any white fish
½ cup vegetable broth or water
2 tablespoons caper juice
2 tablespoons lemon juice
1 teaspoon apple cider vinegar
1 clove garlic crushed and minced
1 tablespoon minced red onion
Pinch of thyme
Sea Salt and pepper to taste

Directions

Add garlic, onion and spices to liquid Supplement Ingredients. Add fish and poach for 5 minutes or until fish is cooked thoroughly. Garnish with parsley and lemon.

Makes 1 serving (1 protein)

Recipe Updates for Phase 3: Brush fish with melted butter or olive oil. Top with a tablespoon of capers.

Nutrition:
4–5 g Fat
3 g Carbohydrate
31.5-44 g Protein
174.50-236.50 Calories

 


Orange Pepper Shrimp

Supplement Ingredients

5-7 ounces shrimp
1 tablespoon minced onion
1 serving of sweet orange marinade
Stevia to taste

Directions

Marinate shrimp for 30 minutes in marinade. In small frying pan add shrimp and rest of marinade along with a few chopped slices of orange. Add black pepper to taste. Deglaze the pan periodically with water, Sauté until shrimp are cooked and tender and the sauce is the right consistency.

Makes 1 serving (1 protein, 1 fruit)

Nutrition:
3.25–4.50 g Fat
1.75-2.50 g Carbohydrate
38.5-54 g Protein
200-280 Calories

 


Lobster Rounds with Tomato Sauce

Supplement Ingredients

5-7 ounces raw lobster tail
2 tomatoes chopped
8 ounces tomato sauce
2 tablespoons lemon juice
1 clove of garlic crushed and minced
1 tablespoon minced onion
1 bay leaf
1/8 teaspoon thyme
1/8 teaspoon fresh chopped tarragon
Cayenne pepper to taste
Sea Salt and pepper to taste
Chopped parsley
Sea Salt and fresh ground black pepper to taste

Directions

Slice medallions of lobster tail. Weigh out 5-7 ounces raw. Sauté lobster in lemon juice and a little water then add garlic, onion, tomatoes, tomato sauce, and spices. Simmer for 10-15 minutes and serve.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Add a drizzle of olive oil or add small cubes of cold non-Sea Salted butter and stir in quickly for a richer sauce. Add a splash of white wine or dry sherry and a tablespoon of heavy cream.

Nutrition:
2–2.25 g Fat
34-36.5 g Carbohydrate
35-61.25 g Protein
281-335 Calories

 


Lobster Baked and Stuffed

Supplement Ingredients

5-7 ounces raw lobster tail
1 serving Melba toast crumbs
½ cup vegetable broth or water
1 tablespoon minced onion
1 clove garlic crushed and minced
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
Paprika to taste
Sea Salt and pepper to taste

Directions

Mix Melba toast crumbs with spices, garlic and onion. Stuff lobster tail with
Melba mixture and place into baking dish stuffing side up. Pour vegetable broth over the lobster, dust the lobster with more paprika and bake at 350 degrees for approximately 20 minutes. Broil for additional 1-2 minutes to brown. Add Sea Salt and pepper to taste and serve with lemon wedges.

Makes 1 serving (1 protein, 1 Melba toast)

Recipe Updates for Phase 3: Add parmesan cheese to the stuffing and serve with melted butter.

Nutrition:
.75–1 g Fat
6-7.5 g Carbohydrate
29.25-47.50 g Protein
159.50-212.50 Calories

 


Caramelized Onion Shrimp

Supplement Ingredients

5-7 ounces shrimp
½ sliced onion cut into rings
¼ cup water
3 tablespoons lemon juice
1 tablespoons Bragg's Liquid Aminos
Vanilla flavored liquid stevia to taste
Sea Salt and pepper to taste

Directions

Heat up the liquid Supplement Ingredients on high heat in small frying pan. Add stevia, Sea Salt, pepper, onion, and shrimp. Deglaze with a little water several times to create a caramelized sauce.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
3.25–4.50 g Fat
12.50-13 g Carbohydrate
39.25-54.75 g Protein
242.50-323.50 Calories

 


Sour Sweet Shrimp

Supplement Ingredients

5-7 ounces shrimp
1 cup water
½ lemon with rind
½ orange with rind
3 tablespoons Bragg's Liquid Aminos
1 tablespoon minced onion
1 clove garlic crushed and minced
Cayenne to taste
Sea Salt and pepper to taste
Stevia to taste

Directions

Boil 1 cup of water with ½ lemon and ½ orange with rind until pulp comes out of the center. Scrape out remaining pulp and discard the rind. Add onion, garlic, Bragg's, and spices and reduce liquid by half. Add the shrimp to the sauce and sauté for 5-7 minutes until shrimp is cooked.

Makes 1 serving (1 protein, 1 fruit)

Recipe Updates for Phase 3: Add red and green bell peppers to the mix. Add sesame or chili oil to the recipe and a small amount of fresh pineapple.
(Pineapple should be used sparingly due to the high sugar content)

Nutrition:
3.25–4.50 g Fat
16-17 g Carbohydrate
39.75-55.25 g Protein
246-326 Calories

 


Mint Cilantro Shrimp

Supplement Ingredients

5-7 ounces shrimp
2 tablespoons fresh cilantro finely minced
1 tablespoon fresh mint finely minced
1 teaspoon fresh Italian parsley
1 clove garlic crushed and minced
2 tablespoons lemon juice
Sea Salt and pepper to taste
Stevia (optional)

Directions

In a small frying pan, fry up the garlic in the lemon juice. Add shrimp, cilantro, mint and parsley. Stir fry together until shrimp is cooked and coated with herb mixture. Add a little extra water or lemon juice if necessary. Garnish lemon wedges.

Makes 1 serving (1 protein)

Recipe Updates for Phase 3: Add a little olive oil, parmesan cheese and top with walnuts or pine nuts.

Nutrition:
3.25–4.50 g Fat
4.75-5.50 g Carbohydrate
38.5-54 g Protein
212-292 Calories

 


Swai, Tilapia or Cod with Tomato and Onion

Supplement Ingredients

5-7 ounces Swai or Tilapia or Cod fish
2 tomatoes chopped
2 tablespoons onion chopped
1 clove garlic crushed and minced
½ cup vegetable broth or water
Sea Salt and pepper to taste

Directions

Sauté onions and garlic in vegetable broth, add Swai or Tilapia or Cod and spices until almost cooked about 5 minutes. Add freshly chopped tomatoes and cook for an additional 5 minutes. Serve hot, add Sea Salt and pepper to taste.
Garnish with parsley.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Sauté onions and garlic in butter. Add ¼ cup half and half.

Nutrition:
3.25–4.25 g Fat
16.50 g Carbohydrate
34.5-47 g Protein
230.50-290.50 Calories

 


Sautéed Swai, Tilapia or Cod with Lemon Pepper Sauce

Supplement Ingredients

5-7 ounces Swai or Tilapia or Cod
¼ cup vegetable broth or water
2 tablespoons lemon juice
2 tablespoons caper juice
Dash of garlic powder
Dash of onion powder
Dash of cayenne (optional)
Sea Salt and fresh ground pepper to taste

Directions

Add dry spices to broth and liquid Supplement Ingredients. Sauté fish in sauce for 5-10 minutes until thoroughly cooked.

Makes 1 serving (1 protein)

Recipe Updates for Phase 3: Whisk in small cubes of Non-Sea Salted butter to create a lemon butter sauce.

Nutrition:
2.5–3.5 g Fat
3 g Carbohydrate
31.5-44 g Protein
167-229 Calories

 


Blackened Swai, Tilapia or Cod

Supplement Ingredients

5-7 ounces Swai or Tilapia or Cod fish
Blackening spice mix
2 teaspoons paprika
4 teaspoons thyme
2 teaspoons onion powder
2 teaspoons garlic powder
1 teaspoon cayenne pepper
2 teaspoons oregano
½ teaspoon cumin
½ teaspoon nutmeg powder
2 teaspoons Sea Salt
2 teaspoons black pepper
Stevia

Directions

Mix spices well in shaker jar. On a paper plate remove enough of the spice mixture to coat pieces of fish thoroughly. Preheat a skillet to high heat. Add fish dry and cook quickly until spices are blackened and fish is cooked completely. Serve hot. Garnish with lemon and fresh parsley. Save the rest of the blackened spice mixture to use later. Works well with chicken also.

Makes 1 serving (1 protein)

Nutrition:
2.5–3.5 g Fat
0 g Carbohydrate
31.5-44 g Protein
155-217 Calories

 


Spicy Lemon Sauce Baked Lobster

Supplement Ingredients

5-7 ounces sliced lobster tail
1 serving Melba toast crumbs
¼ cup water
4 tablespoons lemon juice
Pinch of red pepper flakes
¼ teaspoon garlic powder
Pinch of sweet paprika
Pinch of lemon zest
1 teaspoon fresh chopped parsley
Sea Salt and pepper to taste

Directions

In a small saucepan combine water and lemon juice with spices and bring to a boil. Reduce liquid and deglaze occasionally. Lay out slices of lobster in small baking dish. Pour lemon sauce over lobster and sprinkle with Melba crumbs, paprika, Sea Salt and fresh ground pepper. Bake lobster slices at 350 degrees for approximately 15 minutes or until lobster is fully cooked. Add a little extra water if needed so lobster doesn't burn. Serve hot and topped with sauce. Garnish with lemon slices and sprinkle with lemon zest and parsley.

Makes 1 serving (1 protein, 1 Melba toast)

Nutrition:
.75–1 g Fat
7.5-9 g Carbohydrate
29.25-47.50 g Protein
163-217 Calories

 


Citrus White Fish

Supplement Ingredients

5-7 ounces white fish
1 tablespoon minced onion
2 tablespoons lemon juice
Lemon and orange zest to taste
Lemon and orange slices
Chopped parsley
Sea Salt and pepper to taste
Stevia to taste

Directions

Mix lemon juice with zest and a little stevia. Baste fish with mixture and top with Sea Salt, pepper, and lemon and orange slices. Wrap in aluminum foil and place on the barbeque or in oven at 350 degrees. Cook fish for 5-10 minutes or until fish is thoroughly cooked. Serve with lemon and top with parsley.

Makes one serving (1 protein, 1 fruit)

Nutrition:
2.5–3.5 g Fat
2 g Carbohydrate
31.5-44 g Protein
113-225 Calories

 


Oranges on Mahi Mahi

Supplement Ingredients

5-7 ounces mahi mahi fish
½ orange in segments
2 tablespoons Bragg's amino acids
1 teaspoon apple cider vinegar
1/8 teaspoon fresh or dried ginger
1 tablespoon chopped green onion
1 clove garlic crushed and minced
Pinch of red pepper flakes
Stevia to taste
Cayenne to taste
A little water as needed

Directions

Sauté mahi mahi fish with a little water, vinegar and Bragg's then add garlic, spices, and stevia. Add ½ orange in chunks or segments. Cook for 5-10 minutes. Top with green onion and serve on a bed of steamed spinach or greens.

Makes 1 serving (1 protein, 1 fruit

Nutrition:
1–1.5 g Fat
9.5 g Carbohydrate
26.75-37.25 g Protein
159-208 Calories

 

Table of Contents - Click on an Item to Go Direct to the Page


Introduction
List of Suggested foods found on the original FAST Diet
APPETIZERS AND SALADS
CHICKEN CREATIONS
BEEF CREATIONS
SEAFOOD CREATIONS
VEGETABLES
SOUP SELECTIONS
TASTY DESSERTS
STRICTLY DRINKS
SAUCES, DRESSINGS AND MERINADES
Appendix A - HELPFUL TIPS FOR IMPROVING PREPARATION
About the Author - Daniel C Riedel: BA, D.Div, SPN