LowFatLowCarb.com Website

November 11, 2014

Here is the new website from Chef Verati, the Ideal Protein Chef. You can find a lot of ideas for meals and preparation here.


Logo Low Fat Low Carb logo


Ideal Protein Product Preparation

September 17, 2014

Ideal Protein products are really easy to prepare, but in case you forget how (or forget where you put the preparation sheet that we gave you), they now have this information on the website:


Chocolate Drink Mix


Pizza Dough

July 7, 2014

PIZZA DOUGH Phases 1-4
Pizza Dough







2 cups cauliflower, blanched
½ teaspoon garlic powder
½ teaspoon turmeric
2 eggs white
1 plain cereal Ideal Protein

Blend the cereal till powder and add egg, garlic and turmeric. Purée the cauliflower and when it’s cold, add to the mixture. Put the mixture on pizza plate and cook in the oven at 375F for approximately 20 minutes.


Ideal Protein Facebook Page

November 25, 2013


Ideal Protein Facebook Page
SpineCare Chiropractic Facebook Page

If you are a facebook user, “like” the Ideal Protein corporate page. They have posted some thanksgiving videos this week! And if you haven’t “liked” our facebook page, here is our link too!



Portobello Lettuce Wraps

October 30, 2013

Portobello Lettuce Wraps (phase 1-4) serves 4

4 Portobello mushroom caps
Olive oil
4 slices of tomato
8 ounces of Kale
1 red onion, sliced into 1/4-inch rounds
Sea salt
Walden Farms Mayo spread
8 Large lettuce leaves

Preheat grill.

While the grill is heating, if you wish, sauté the kale in a 1/2 tsp of olive oil and a sprinkle of sea salt in a large sauté pan on medium heat, just until the kale wilts, then remove to a plate.

Wipe the mushrooms clean with a damp paper towel. If you are working with whole mushrooms, slice off the stems (you can use for another purpose, chopped and sautéed or for making stock.) Paint the tops of the mushroom caps with some olive oil.

Scrape the grill grates clean. Using a folded up paper towel dipped in olive oil, wipe down the grill grates to oil them. Brush the onion rounds with some olive oil and place them on the grill. Place the mushroom caps and onions on the grill, mushrooms top side down first. Sprinkle with a little sea salt. Grill the mushroom caps and the onion rounds for 4-5 minutes per side.

To assemble, spread some mayo spread on each lettuce leaf. Put a portobello mushroom cap on the bottom, then layer on the kale, tomato, and finally some onion, and top with another lettuce leaf. Serve at once.


Crispy Crunchy Salmon

October 22, 2013

Crispy Crunchy Salmon (phase 1-4) serves 2

1 Ideal Protein packet of white cheddar ridges
2 boneless skinless salmon filets, about 6 ounces each
Sea salt and freshly ground black pepper
1 tsp olive oil + olive oil cooking spray
1/2 tablespoon Dijon mustard
1 teaspoon whole grain mustard
1 teaspoon fresh thyme leaves

Preheat the broiler to high and adjust rack to 6 inches below the element. Pulse white cheddar ridges in the bowl of a food processor until crumbs are created, about 10 to 12 one-second pulses. Season the salmon with sea salt and pepper. Set aside.

In a medium bowl, mix together the crumbs, 1 tsp olive oil, both mustards, and thyme, pinching the mixture together so the oil is incorporated and the mixture sticks together. Season with sea salt and pepper.

Spray the bottom of each fillet of salmon with a thin layer of olive oil cooking spray. Preheat a medium non stick skillet over medium heat for 2 minutes. Add salmon oiled-side down and cook without moving for about 3 minutes. Pile the crumbs on the salmon, then transfer to the broiler. Broil until the crumbs are crunchy and browned, 4 to 5 minutes. Serve immediately.


MyFitnessPal App

October 8, 2013

If you are “tech savvy” and want a digital way to record your food and activity daily, check out MyFitnessPal. They have apps for every operating system so you can just pull up everything on your smartphone, as well as a web based program for your computer. You can add your daily food including Ideal Protein products very easily. There is even a built in barcode scanner that will enter your Ideal Protein foods into the program quickly.  Check it out!




Fat vs. Muscle

September 26, 2013

Check out this photo of Fat (left) vs. Muscle (right):

The two models are of the same exact weight, 5 lbs., but are obviously different sizes. Muscle is a lot denser and more compact than fat. Which one would you rather choose?

fat vs muscle


Maple Mustard Chicken

September 23, 2013

Great for All Phases!


1/3 cup ground mustard (no sugar added)
3 tablespoons Walden Farms Pancake Syrup
2 tablespoons yellow mustard
1 tablespoon apple cider vinegar
2 teaspoons soy sauce
1/2 teaspoon black pepper
1 garlic clove, minced
6-8 chicken breasts
1/4 teaspoon sea salt
1 tablespoon olive oil


Combine the first 7 ingredients in small bowl. Add half of the mixture in a zip-lock bag and reserve the remaining mixture. Add the chicken to the bag and let sit in the fridge for 2 hours or longer. The more the chicken sits, the more the flavors will mix together and taste even better! Preheat grill or a large skillet on medium-high heat and add a tablespoon or so of fat. Remove chicken from the baggy. Add a bit of sea salt on the chicken, and place the chicken on the grill or in the skillet to cook. The chicken will need cook for about 8-10 minutes on both sides or until done. lf you are cooking in a skillet and want the chicken to cook a bit quicker, add a bit of water and cover to let the steaming begin. Serve the chicken on top of any sort of veggies you like and top with reserved mustard mixture.  Use a mixture of zucchini noodles (zucchini sliced thin with a mandolin) and some broccoli, sautéed up with the chicken when it is almost done cooking!


Broccoli Rabe and peppers

August 18, 2013

Broccoli Rabe and peppers (Phase 1-4)serves 4

Olive oil cooking spray
1 red(or green) pepper, diced
1 tablespoon minced garlic
1 pound broccoli rabe, washed well, thick stems trimmed, chopped
3 tablespoons Walden Farms Asian salad dressing
Sea salt and pepper to taste

Spray a large, non stick skillet, with olive oil cooking spray. Heat on MEDIUM. Add the pepper, stirring constantly. Add the garlic and stir for a few seconds. Add the broccoli rabe and salad dressing and let cook for 7 – 9 minutes until fully cooked but still bright green. Season generously with sea salt and pepper, serve and enjoy!


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