Phase 1 friendly

From the SOS book:

  • Pumpkin Chili
  • Mustard Salmon
  • Egg White omelette
  • Chocolate Cheesecake Muffins (Also experiment with extracts and pudding mixes to make other flavors)

Leftover Turkey Noodle Soup– Swap cooked chicken breast for turkey and zuchinni “Zoodles” for the egg noodles.

Cauliflower Fried Rice-Add chicken and whatever vegetables or peppers you like.  We use canola oil spray instead of the sesame oil.

Grilled Steak Fajitas– Skip the tortilla and make a steak fajita salad with pico

Tomato Onion and Cucumber Salad– Skip the oil when making it and add it in later if you need your fat serving

Vegetable Beef Soup– Skip the oil, potatoes and Worcestershire sauce.  Add in whatever other vegetables you want, we add fresh green beans, zucchini and summer squash

Buffalo Chicken Lettuce Wraps– Skip the dressing, it has a ton of flavor on its own!

Grilled Steak Lettuce Tacos– Skip the guac for Phase 1

Madison’s Favorite Slow Cooker Beef Tacos– Can also be made in a skillet if you are short on time.

Healthy Fajita Seasoning Recipe – Our go to seasoning for Fajita’s or the above taco recipe. We make a bunch of it at a time to have it on hand.

Frittata – An easy and versatile meal option.  Other than the eggs, there is no right or wrong ingredient.  We like leftover roasted veggies and for Phase 3 we make adjustments to the eggs and throw in Jimmy Dean Turkey Sausage Crumbles.


Phase 2 friendly

Skillet Sweet Potato Chicken Hash with Eggs– Leftover roasted turkey works great too.  We also threw in some extra herbs and spices to our liking.

Turkey Stuffed Peppers – We use this as a loose guide, modifying it by using the Madison’s Favorite Slow Cooker Beef Tacos recipe above.  We also use Trader Joe’s frozen brown rice.  Balance the rice and low fat cheese for a Phase 3 option.  It is a quick and easy weeknight option and is great leftover!

Skinny Chicken Enchiladas– Omit the Cheese to make it Phase 2 friendly, there is plenty of flavor without it anyway!

Best Guacamole Recipe– Make sure to keep the number of servings in mind, it is so good you could get carried away.  Just remember, a little goes a long ways!

Phase 3 friendly

Crock Pot Chicken Enchilada Soup-Make the minor adjustments to the beans and corn to make sure the ratio is right for Phase 3

Roast Chicken with Rosemary and Lemon– Quick and simple.

Creamy Thai Carrot Soup – Our new comfort soup.  Adjust the peanut butter down to 4 tablespoons for your healthy fat serving.  We haven’t tried it with PB2, but it may be worth a shot.