Soup and Salad Recipes – Low Calorie Diet


1 medium on-the-vine tomato
1 T Minced garlic
1 T Cumin
1/4 t Red Pepper
1/4 t McCormick’s Rotisserie Chicken Seasoning
Pinch of Sea Salt
1/2 t Black Pepper
2 T Liquid Aminos
1/2 Cup Homemade or Rachel Ray’s All Natural Chicken Stock
4 T Fresh Cilantro
100 g cooked/shredded chicken breast

Preheat pot over medium-high heat.
Blanch 3 tomatoes in boiling water, drain and drench in cold water, peel skins and crush in the pot with your fingers or fork.
Add minced garlic (i use the kind in the jar), cumin, chili powder, cayenne, rotisserie chicken seasoning, salt and black pepper.
Continue to crush the tomatoes to your desired consistency with a fork.
Add 1-2 tbsp liquid aminos (you don’t have to be precise…I just throw a bit in for good measure).
Add 1/4-1/2 cup Chicken Stock..again, just add enough to make it the consistency and flavor you desire. You can make your own. I use Rachal Ray’s as it is All Natural with no sugar added.
Add 2 of the 4 tbsp of fresh chopped cilantro.
Bring to low boil.
Reduce heat to a simmer and add chicken.
Simmer for 10 minutes more.
Stir in last bit of cilantro before serving.
Serve with your Grissini breadstick on the side or break into 1″ pieces on top like traditional tortilla soup…so good!!!


200g thinly sliced cucumber
1 TBSP vinegar (to taste)
1 tsp dill
black pepper (to taste)

Combine all ingredients except cucumber. Mix well.
Toss in the cucumbers.
Cover & refrigerate for at least 1 hour.


100g chicken breast
1 tsp paprika
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp oregano
1/4 tsp thyme
1/4 tsp white pepper
1/4 tsp black pepper
1/4 tsp ground red pepper
Bed of lettuce or spinach

Combine all spices and rub on chicken. Grill until no longer pink. Serve over lettuce or spinach.


100g cooked chicken breast, shredded
1-4 c broth (depending on how soupy you want it)
4 cloves minced garlic
1/2 t cumin
1/4 t oregano
1/4 t red pepper flakes
1/8 t ground cloves
tabasco or hot sauce to taste

Preheat pot over MED-HI heat.
Add all ingredients except for tabasco/hot sauce.
Bring to a boil then reduce heat to simmer, cover, & cook 30 mins
Add tabasco or hot sauce right before serving.

TIP: This is also great fixed in a small crockpot. Toss everything in and put it on while you’re out and come back to great tasting dinner! If using the crockpot, you can use cut up uncooked chicken (even frozen!). Feel free to add your allowed vegetable to this as well – I usually add chopped onion.


100g London broil or round roast
1 tsp sambal oelek or red pepper flakes
2-3 cloves minced garlic
1/4 tsp ground white pepper
2-3 Tbsp water
100g cucumber
half lemon
chopped cilantro

Peel, seed, and slice cucumber
In small dish, combine cucumber, juice of 1/2 lemon, and chopped cilantro. Toss.
Cover & refrigerate to marinate while preparing the rest of the dish.
Preheat pan over MED-HI heat
Slice steak into very thin slices
In small bowl, place steak, sambal oelek, garlic, and white pepper. Be sure to coat steak well.
Place steak in pan with water.
Stir fry for 2-5 mins depending on how you like your steak cooked.
Serve immediately while hot over cold cucumbers.


100g shrimp
bok choy or asparagus
2 c bouillon base
1 tsp sambal oelek
1/2 tsp white pepper
1/4 tsp ginger
crushed red pepper

In saucepan, combine broth, ginger, sambal oelek and white pepper.
Bring to a boil
Reduce heat, cover and simmer for 2-3 mins.
Add shrimp. Return to a boil.
Add vegetable, cover, and simmer for 2-3 mins.
Sprinkle with crushed red pepper and serve.


Diced cucumber and diced shrimp.  Vinegar, lemon and hot sauce to taste.
**Submitted by Lorraine


100g crab – shredded
cucumber – peeled, seeded, and julienned (allowed amount)
1 Tbsp amino acids
1/2 – 1 Tbsp spicy mustard
1/2 – 1 tsp wasabi powder
grissini – coarsely ground

Combine liquid aminos, spicy mustard and wasabi powder. Stir.
Add remaining ingredients, toss & serve.


100 grams ground London Broil
1 large or 2 small tomatoes
1 clove garlic or garlic powder to taste
1 1/2 packets stevia
1/8 t. onion salt
Sea salt to taste

Combine chopped tomato, minced garlic, spices and crumbled ground beef prepared on a George Forman grill (or fry and drain well). Sautee until heated through.

2 c. raw spinach
100 grams grilled shrimp
Dash of garlic salt
Vinaigrette Dressing (found in “sauces” section)

Grill shrimp and dash with garlic salt. Arrange spinach on plate and add shrimp. Spray or spoon on Vinaigrette Dressing.


2 c. romaine lettuce
1/2 chopped orange
100 grams chicken breast
1/4 t. chinese 5 spice
1/8 t. garlic salt
1 packet stevia
2 sesame flavored Melba Toast rounds
Citrus Dressing (recipe in “sauces” section)

Cook and chop chicken. Toss lettuce, orange, and chicken with Chinese Five Spice, garlic salt and stevia. Sprinkle with crumbled sesame rounds. Spray or spoon on Citrus Dressing.


2 c. Chicken Bouillon Base (below)
1 whole sliced sweet onion

Simmer on low for 1 hour

*(This is used in many other recipes on this blog)

6 100 gram pieces of chicken breast
8 c. water
1/4 t. garlic powder
1/4 t. onion salt
1/4 t. celery salt
1/4 t. poultry seasoning
1/4 t. black pepper
1 1/2 t. sea salt

Combine ingredients in soup pot and cook until chicken is done. Remove chicken and refrigerate or freeze to use at a later time (I like to save it to put on salads). Also freeze bouillon base for future recipes. Put 2 cups in a medium size container to make soups or 4 tablespoons in a small container to saute vegetables.


100 g shredded or diced chicken
chopped spinach
2-3 c. chicken bouillon base
Juice of 1 lemon
1 tsp of thyme
sea salt to taste
ground white pepper to taste

Preheat saucepan over MED heat
Combine all ingredients.
Bring to a boil, then simmer for 20 mins and serve.


2 c. raw spinach or romaine lettuce
1/2 c. chopped apple
100 grams chicken breast
Your favorite hCG dressing

Cook and chop chicken. Arrange spinach or lettuce on plate, sprinkle with chopped apple and chopped chicken. Spray or spoon on dressing.

Servings: 1 protein, 1 veggie, 1/2 fruit


2 c. romaine lettuce
100 grams ground beef
1/4 t. garlic salt
1/4 t. chili seasoning
2 Onion flavored Melba Toasts
HCG Vinaigrette Dressing

Fry ground beef with seasonings.
Drain well!
Top lettuce with ground beef mixture and vinaigrette.
Sprinkle with ground melba toast.

Servings: 1 protein, 1 veggie


radishes (sliced or coarsely chopped – however you prefer)
1-2 cloves minced garlic
1 c stock (I use homemade – either veggie or chicken)
1 c water (vary liquid amount depending on amt of soup wanted)

Combine all ingredients in saucepan.
Bring to a boil.
Reduce heat and simmer 10-15 mins.
Serve immediately.


100g cooked chicken
celery (allowed amount)
1 – 2 c. chicken broth
3 cloves garlic
1/2 tsp parsley
1/2 tsp basil
Ground white pepper to taste
Salt (optional)

Preheat saucepan to Med-Hi heat
In food processor combine all ingredients and pulse until it reaches your desired consistency.
Pour into saucepan and bring to a boil.
Reduce heat to simmer, cover and heat 20-30 mins. Then serve.


100g cooked chicken – cubed
diced onion (allowed amount)
2 c. chicken broth
3 cloves minced garlic
1/2 tsp curry powder
1/4 tsp cinnamon
salt/black pepper to taste

In saucepan, combine all ingredients.
Bring to a boil.
Reduce heat, cover and simmer for 45 mins.

*Dr. Simeons does not recommend mixing vegetables on Phase 2.

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