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

 

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SOUP SELECTIONS


Tomato Basil Soup

Supplement Ingredients

2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)
2 cups chopped fresh tomatoes
3 ounces of tomato paste
4-6 leaves of fresh basil rolled and sliced
1-2 cloves garlic crushed and minced
2 tablespoons chopped onion
1 teaspoon garlic powder
¼ teaspoon dried oregano
Pinch of marjoram
Sea Salt and black pepper to taste

Directions

Puree all Supplement Ingredients in a food processor or blender. Pour into a saucepan and heat to a boil. Reduce heat and simmer for 20 to 30 minutes. Serve hot, garnish with fresh basil leaves or parsley.

Makes 2 servings (1 vegetable)

Nutrition:
0.75 g Fat
27 g Carbohydrate
0 g Protein
147 Calories

 


Meat Ball Chicken Soup

Supplement Ingredients

Meatballs
5-7 ounces ground chicken breast
1 teaspoon minced onion
1 clove garlic crushed and minced
Pinch of sage
Pinch of marjoram
Pinch of thyme
Dash of onion powder
Dash of garlic powder
1 serving Melba toast crumbs (optional, but add stability to meatballs)
Broth
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
2 tablespoons Bragg's Liquid Aminos
1 tablespoon apple cider vinegar
Chopped celery or tomato
1 tablespoon chopped onion
2 cloves garlic crushed and minced
1 bay leaf
Cayenne pepper to taste
Sea Salt and pepper to taste

Directions

Combine ground chicken breast with spices, chopped garlic, onion, and crushed Melba toast. Form into balls. Bring broth to a boil; add spices, vinegar, Bragg's Liquid Aminos, and chicken balls. Reduce to a simmer and cook a minimum of 30 minutes adding the celery or tomato the last 5-10 minutes of cooking.

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

Nutrition:
0.50 g Fat
15.5 g Carbohydrate
48 g Protein
265 Calories


 

Cabbage and Chicken Soup

Supplement Ingredients

5-7 ounces chicken
¼ cup cabbage
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
2 tablespoons Bragg's amino acids (optional)
2 cloves garlic crushed and minced
1 tablespoon chopped onion
¼ teaspoon thyme
¼ teaspoon rosemary
Cayenne to taste
Sea Salt and pepper to taste

Directions

Combine chicken and spices in medium saucepan. Bring broth to a boil.
Add cabbage. Reduce heat and simmer for a minimum of 30 minutes. Add additional water to broth as needed. Variations: change the spices and add fresh tarragon or turmeric. Add a ¼ lemon with rind to the broth and simmer for a rich lemon flavor.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
0.25 g Fat
14.5 g Carbohydrate
37.25-49.25 g Protein
209-259 Calories

 


soup Vegetable Soup

Supplement Ingredients

5-7 ounces lean soup cubed
2 stalks celery, ¼ cup cabbage, or 1 tomato diced
2 cups soup or vegetable broth (or substitute 1 cup water for 1 cup of broth)
1 tablespoon onion chopped
1 clove garlic crushed and minced
1 bay leaf
1/8 teaspoon dried basil
1/8 teaspoon fresh or dried oregano
Pinch of thyme
Pinch of paprika
Pinch of chili powder
Sea Salt and pepper to taste

Directions

Combine onion, garlic and spices with soup broth. Add celery and diced soup. Simmer for 20-30 minutes. Add tomatoes and simmer for an additional 5 minutes.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Add additional vegetables such as zucchini, bell peppers or a small amount of chopped carrots.

Nutrition:
12.25–17 g Fat
1 g Carbohydrate
45-61 g Protein
341-451 Calories

 


Rich Chicken Soup

Supplement Ingredients

5-7 ounces chicken breast cubed
1-2 cups chopped celery or tomatoes
2 cups chicken broth (or substitute 1 cup water for 1 cup of broth)
1 tablespoon minced onion
2 cloves garlic crushed and sliced
1 bay leaf
½ teaspoon organic poultry spice blend
Cayenne pepper to taste
Sea Salt and black pepper to taste

Directions

Bring chicken stock to a boil. Add onion, garlic and spices. Add chicken and vegetables and simmer on low heat for 20 minutes or more until chicken and cabbage are tender and fully cooked. Serve hot. Sprinkle with chives or parsley if desired.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
0.75 g Fat
18 g Carbohydrate
37-49 g Protein
227-277 Calories

 


Thai soup Soup

Supplement Ingredients

5-7 ounces soup
Several stocks celery
2 cups soup or vegetable broth (or substitute 1 cup water for 1 cup broth)
3 tablespoons Bragg's Liquid Aminos
1 tablespoon chopped green onion
1 clove of garlic crushed and minced
Fresh cilantro
½ teaspoon fresh grated ginger
1/8 teaspoon chili powder or red pepper flakes
1 bay leaf
Pinch of cinnamon
Stevia to taste
Sea Salt and pepper to taste

Directions

Heat up broth. Add dry spices, bay leaf, Bragg's, garlic and onion and bring to a boil. Reduce heat and simmer for 5 minutes. Add soup and celery and cook for 20 to 30 minutes until soft. Add Sea Salt, pepper, and stevia. Garnish with fresh chopped cilantro.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Add chili or sesame oil and a few bean sprouts to the soup. Top with fresh sliced mushrooms.

Nutrition:
12.5–17.25 g Fat
11 g Carbohydrate
46-61.75 g Protein
362-471 Calories

 


Chicken Broth

Supplement Ingredients

3 large chicken breasts
10 or more cups of water
½ large onion chopped
4 stalks of celery chopped
5 cloves of garlic sliced
1 bay leaf
Sea Salt and pepper to taste

Directions

In a large soup pot or crock pot combine chicken and 10 or more cups of water. Water should slightly cover the chicken. Add celery and spices.

Heat to a boil then reduce heat to simmer. Allow to slow cook for 4 hours.
Remove vegetables and chicken from broth. Refrigerate stock and skim off the chicken fat. Put through a strainer for a clear broth. Save the chicken and make chicken salad or add to Soup Selections.

Makes multiple servings

Nutrition: 10 cups chicken broth Fat Free
0 g Fat
10 g Carbohydrate
20 g Protein
150 Calories

 


Vegetable Broth

Supplement Ingredients

10 or more cups of water
½ large onion chopped
6-10 stalks celery
10 cloves of garlic chopped
2 bay leaves
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon basil
1 teaspoon of thyme
Sea Salt and pepper to taste

Directions

Bring water to a boil in a large soup pot or crock-pot. Add vegetables and spices. Slow cook for 2-4 hours. Strain out vegetables and cool. Use as a base for Soup Selections.

Makes multiple servings

Nutrition:
0 g Fat
30 g Carbohydrate
0 g Protein
150 Calories

 


Fennel Soup

Supplement Ingredients

2 fennel bulbs chopped
2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)
1 tablespoon finely minced onion
¼ teaspoon allspice seasoning blend
Sea Salt and pepper to taste

Directions

Add chopped fennel bulbs, spices, and minced onion to vegetable broth.
Heat in small saucepan and simmer for 20 minutes. Add lemon with rind to the broth if desired. Serve warm with chopped sprigs of fennel for garnish.

Makes 1 serving (1 vegetable)

Recipe Updates for Phase 3: Add half and half or cream.

Nutrition:
0.5 g Fat
6 g Carbohydrate
2 g Protein
84 Calories

 


Celery Soup

Supplement Ingredients

Several stalks celery (may use celery from crock pot cooking or 1 baked celery recipe)
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
¼ teaspoon thyme
1 bay leaf
¼ teaspoon dried basil
Sea Salt and pepper to taste

Directions

Cook celery until very soft or use crock-pot or vegetable broth cooked celery. Puree in a food processor or blender with broth and spices. Simmer in a saucepan for 20-30 minutes.

Makes 1 serving (1 vegetable)

Nutrition:
1 g Fat
22 g Carbohydrate
9 g Protein
136 Calories

 


Tasty Chili

Supplement Ingredients

5-7 ounces lean ground soup (less than 7% fat)
1 cup chopped tomatoes
½ cup water
1 tablespoon minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
¼ teaspoon chili powder
Pinch of oregano
Cayenne pepper to taste (optional)
Sea Salt and pepper to taste

Directions

Brown ground soup in small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced.

The longer it cooks the more tender and flavorful. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and Sea Salt and pepper to taste.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Top with cheddar cheese and a dollop of sour cream.

Nutrition:
9.75–13.25 g Fat
14 g Carbohydrate
29.5-40.1 g Protein
264-344 Calories

 


Lemon Chicken and Spinach Soup

Supplement Ingredients

5-7 ounces chicken
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
½ lemon with rind
1-2 cup cups loosely packed spinach cut into strips
1 tablespoon onion chopped
1 clove garlic crushed and minced
1 stalk lemongrass (optional)
¼ teaspoon thyme or to taste
Cayenne pepper to taste
Sea Salt and pepper to taste

Directions

Lightly brown the chicken in small saucepan with a little lemon juice. Add the onion, garlic, spices and chicken broth. Add lemon with rind and simmer for 20-30 minutes. Add the fresh spinach during the last five minutes of cooking. Serve and enjoy.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
7–9.75 g Fat
10.75 g Carbohydrate
33-43.75 g Protein
234-304 Calories

 


Asparagus Soup

Supplement Ingredients

4-5 stalks asparagus
2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)
3 tablespoons Bragg's Liquid Aminos
2 tablespoons chopped onion
¼ teaspoon thyme
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 bay leaf
1 tablespoon milk (optional)
Sea Salt and pepper to taste
Old Bay seasoning to taste

Directions

Trim asparagus to remove the tough ends of the stalk and steam until soft.
Puree asparagus with broth and spices in a blender or food processor. Heat soup in a saucepan and enjoy. Add 5-7 ounces diced chicken if desired. You can replace dried spices with 1-2 teaspoons of Old Bay seasoning if you wish.

Makes 1 serving (1 vegetable)

Recipe Updates for Phase 3: Sauté the onion in a little butter, add sliced mushrooms, cheddar cheese and cream or half and half to the soup.

Nutrition:
0 g Fat
7 g Carbohydrate
7 g Protein
57 Calories

 


Hot Sour Chicken Soup

Supplement Ingredients

5-7 ounces chicken breast diced
1 cup chicken broth
1 cup water
4 tablespoons apple cider vinegar
4 tablespoons Bragg's Liquid Aminos
½ lemon in quarters with rind
1 clove garlic crushed and minced
2 tablespoons minced onion
Cayenne pepper to taste
Pinch of chili powder or red chili flakes
Sea Salt and pepper to taste
Stevia to taste (optional)

Directions

Boil lemon wedges with rind in 1 cup of water until pulp comes out of the rind. Scrape out additional pulp and juice. Add the diced chicken, spices and chicken broth. Simmer until cooked. Variation: You can add orange juice as an option and your choice of approved vegetable or substitute shrimp for chicken.

Makes 1 serving (1 protein)

Recipe Updates for Phase 3: Add a small amount of fresh pineapple juice. Add vegetables such as zucchini, cauliflower, small amount of carrots etc. Add a little chili oil or paste to the soup for added heat and flavor.

Nutrition:
7–9.75 g Fat
7.75 g Carbohydrate
29-39.75 g Protein
205-275 Calories

 


Gumbo

Supplement Ingredients

5-7 ounces shrimp or 1 chicken sausage recipe
2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
1 Tomato chopped
3 tablespoons tomato paste
2 tablespoons green or white onion
2 cloves of garlic crushed and minced
3 tablespoons apple cider vinegar
Dash of Worcestershire sauce
Cayenne pepper to taste
Sea Salt and pepper to taste
Liquid smoke hickory smoke flavoring to taste

Directions

Fry up shrimp or chicken sausage in a saucepan with onions. Add tomato paste, tomatoes, and broth. Mix well. Add the spices and vinegar. Simmer for 20-30 minutes. Serve hot and garnish with fresh parsley.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Add additional mixed protein Supplement Ingredients like crab, chicken, and sausage. Add additional vegetables such as okra, celery, and bell pepper. Enjoy with a dollop of sour cream.

Nutrition: (based on use of shrimp)
4.25–5.50 g Fat
20.75-22.50 g Carbohydrate
44-59.5 g Protein
324-404 Calories

 


Middle Eastern Veggie Soup

Supplement Ingredients

2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
1 tomato chopped or celery
8 ounces tomato sauce or 3 ounces tomato paste (omit if celery is used)
1 clove garlic crushed and minced
1 tablespoon onion chopped
1/8 teaspoon ginger
¼ teaspoon cumin
Sea Salt and black pepper to taste
Fresh parsley, cilantro or mint

Directions

Combine broth, tomato sauce, and paste. Bring to a boil. Reduce heat and add spices. Simmer for 20-30 minutes or until vegetables are tender.

Makes 1 serving (1 vegetable)

Recipe Updates for Phase 3: Add string beans, zucchini or other vegetables as desired.

Nutrition:
0.25 g Fat
23 g Carbohydrate
3 g Protein
111 Calories

 


Crab Bisque

Supplement Ingredients

5-7 ounces crab meat
1 cup tomatoes chopped
2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
1 tablespoon onion minced
1 clove garlic crushed and minced
1 teaspoon Old Bay seasoning
1 bay leaf
1 tablespoon milk (optional)
Cayenne pepper to taste
Sea Salt and black pepper to taste

Directions

Puree tomatoes and broth in a food processor or blender. Heat up mixture in a small saucepan. Add the crab and spices and simmer for 20-30 minutes stirring frequently.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Add half and half or cream.

Nutrition:
2.25–2.75 g Fat
21 g Carbohydrate
29.5-40 g Protein
235-289 Calories

 


Sweet Strawberry Soup

Supplement Ingredients

6-7 medium strawberries
2 tablespoons lemon juice
¼ cup water
Vanilla liquid stevia or powdered vanilla to taste
Dash of cinnamon

Directions

Puree strawberries with spices, lemon juice, water and milk. Heat the strawberry mixture in a small saucepan for 3-5 minutes. Serve hot or chilled with a garnish of mint.

Makes one serving (1 fruit)

Recipe Updates for Phase 3: Add 3 tablespoons cream cheese, half and half, or cream. Omit the lemon juice. Top with a sprinkle of chopped roasted nuts or phase 3 chocolate shavings.

Nutrition:
0 g Fat
8.25 g Carbohydrate
0 g Protein
36 Calories

 


Thai Shrimp Soup

Supplement Ingredients

5-7 ounces shrimp
2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
Juice of ½ lemon with rind
1 lemon grass stalk
2-3 slices of fresh ginger
Red pepper flakes or cayenne pepper
1 tablespoon green onion
1 tablespoon fresh chopped cilantro
Sea Salt and pepper to taste

Directions

Bring the broth to a boil. Add the ginger, lemongrass, lemon juice, onion, and pepper. Simmer for 10-15 minutes. Add the shrimp and cilantro and cook another 8 minutes. Serve hot. Remove lemongrass before serving.

Makes 1 serving (1 protein)

Recipe Updates for Phase 3: Add straw mushrooms and fish paste. Add a little hot chili paste or chili oil.

Nutrition:
9.25–10.50 g Fat
7.50-8.25 g Carbohydrate
39-54.50 g Protein
241-321 Calories

 


French Onion Soup

Supplement Ingredients

2 cups soup broth
1 Melba toast crumbled or Melba Toast Croutons (optional)
1 teaspoon Worcestershire sauce
1 tablespoon Bragg's Liquid Aminos (optional)
1 tablespoon lemon juice
¼ to ½ of an onion in thin strips
1 clove garlic crushed and minced
Stevia to taste
Sea Salt and black pepper to taste

Directions

Brown the onions in a little water and lemon juice. Add soup broth and spices and simmer for 20-30 minutes. Top with Melba toast croutons.

Makes 1-2 servings (1 vegetable, 1 Melba toast)

Recipe Updates for Phase 3: Top with mozzarella or provolone cheese.

Nutrition:
1 g Fat
12 g Carbohydrate
6.50 g Protein
85.5 Calories

 


Mexican Meatball Soup

Supplement Ingredients

Meatballs
5-7 ounces lean ground soup
1 serving Melba toast crumbs
Dash of onion powder
Dash of garlic powder
1/8 teaspoon oregano
1 teaspoon minced onion
1clove garlic crushed and minced
Pinch of cumin
Cayenne pepper to taste
Sea Salt and pepper to taste
Broth
1 cup soup broth
1 cup water
1 fresh tomato or several stalks celery
1 tablespoon chopped onion
1 clove garlic crushed and minced
1 tablespoon fresh chopped cilantro
¼ teaspoon dried oregano
Sea Salt and pepper to taste

Directions

Make meatballs by mixing ground soup, Melba crumbs, finely diced onion, garlic, powdered spices and chopped cilantro. Form into balls and drop into soup broth. Add spices, onion and garlic to the broth and bring to a boil. Reduce to a simmer and cook for a minimum of 30 minutes. Add your choice of celery or tomato to the broth in the last 10 minutes of cooking.

Garnish with fresh chopped cilantro and oregano.

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

Recipe Updates for Phase 3: Add additional vegetables such as zucchini or a small amount of carrots.

Nutrition:
9.75–13.50 g Fat
14.5 g Carbohydrate
31-41.5 g Protein
266-349 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
SOUP 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