Notes:
Today I tried making this for the first time and I was surprised at how good it tastes.  I was really sick of drinking only water and unsweetened ice tea.  I think that too much stevia is bad for you also it doesn’t seem to go with ice tea as well as it does with lemonade.  For anyone who loves lemonade but doesn’t want the sugar, and thinks most artificial sweetners are bad for you I highly recommend this.

Servings: many

Ingredients:
Lemon juice, Stevia powder, water

Directions:
Squeeze lemons, add Stevia powder to taste (Stevia is much much sweeter than sugar, i used about 1 teaspoon of stevia powder to make a3/4 gallon jug of lemonade) Add water, stir or shake..drink guiltlessly!

Submitted by:
Rikki

Notes:
excellent breakfast to keep you satisfied all morning.

this makes 4 servings

Servings: 4

Ingredients:
500ml/18fl oz skimmed milk, 350ml/12fl oz water, 1/4 tsp cinnamon, 1/2 tsp salt, 125g/4 and a half oz flake oats, 4tbsp wheatgerm, 25g/ 1oz almonds (chopped), 3 tbsp splenda.

Directions:
heat milk,water,salt,cinnamon until boiling, add oats and wheatgerm and return to boil, lower heat and simmer for approx 8 mins or until thickened, stir in splenda and almonds and serve.
or pop some chopped apple in instead of the almonds, or and any other fruit you may like.
Enjoy.

Submitted by:
Amanda

Notes:
A delicious(and pretty looking) dish. Serves 2 people…This dish has it all, meat, veggies and grain… with only 400 calories per serving… If your looking for less calories you may lighten up on the rice. Takes about 40 minutes to prepare.

Reminded me of chinese food, minus the fat. lol… Enjoy. Bon’ appetite!

Servings: 2

Ingredients:
2/3 cup white rice
1/2 cup chopped brocolli
1 cup pre-cooked baby shrimp
3 slices turkey bacon
1 yellow plantain
2 tbsp low calorie light BBQ sauce
1 tbsp minced garlic
Adobo and/or salt for seasoning

Directions:
Spray small sauce pan with cooking spray. Add rice and stir until it steams. Add 1 1/3 cup water, cover pan. Lower heat to low when boiling.
Chop skinned planatain horizontally into very thin pieces. Spray skillet significantly bringing to medium heat. Add planatains. After plantains turn dark yellow, spray them and turn over. Cook until golden brown. Keep hot.
In another small sauce pan, boil 1/2 cup of water. Add brocolli. Cook until softened. Season brocolli.
When Plantains are done, or in a seperate skillet, Spray pan. Bring heat to low.
In a bowl, combine garlic, shrimp and turkey(chopped into tiny peices).
Pour ingredients in skillet and cook on medium heat. When ingredients are dark brown(the way I like it), add BBQ sauce and continue to cook for 5-10 minutes.
When rice is done, pour into large bowl.
Chop up plantains into tiny peices, add to rice. Mix ingredients by chopping not stirring… Seperate into 2 dishes, you have got yourself a delicious entre!!!!

Submitted by:
Mel

Notes:
This 7-day eating plan can be used as often as you like. If correctly followed, it will clean out your system of impurities and give you a feeling of well-being. After only 7 days of this process, you will begin to feel lighter by at least 10 pounds and possibly 17 pounds, and experience an abundance of energy.

Servings: 1-7

Ingredients:
SOUP:

* 1 or 2 cans of stewed tomatoes
* 3 plus large green onions
* 1 large can of beef broth (no fat)
* 1 pkg. Lipton Soup mix (chicken noodle)
* 1 bunch of celery
* 2 cans green beans
* 2 lbs. Carrots
* 2 Green Peppers

Season with salt, pepper curry, parsley, if desired, or bouillon, hot or Worcestershire sauce. Cut veggies in small to medium pieces. Cover with water. Boil fast for 10 minutes. Reduce to simmer and continue to cook until veggies are tender.

This soup can be eaten anytime you are hungry during the week. Eat as much as you want, whenever you want. This soup will not add calories. The more you eat, the more you will lose. You may want to fill a thermos in the morning if you will be away during the day.

DRINKS:

* Unsweetened juices
* Tea (also herbal)
* Coffee
* Cranberry juice
* Skim milk
* Water, water, water

Directions:
DAY ONE
Any fruit (except bananas). Cantaloupes and watermelon are lower in calories than most other fruits. Eat only soup and fruit today.

DAY TWO
All vegetables. Eat until you are stuffed with fresh raw, cooked or canned veggies. Try to eat green leafy veggies and stay away from dry beans, peas or corn. Eat veggies along with the soup. At dinnertime tonight reward yourself with a big baked potato and butter. Don't eat any fruits through today.

DAY THREE
Eat all the soup, fruit and veggies you want. Do not have a baked potato. If you have eaten as above for three days and not cheated, you should find that you have lost 5-7 pounds.

DAY FOUR
Bananas and skim milk: Eat at least 3 bananas and drink as much milk as you can today, along with the soup. Bananas are high in calories and carbohydrates, as is the milk but on this particular day, your body will need the potassium and carbs. Proteins and calcium to lessen the cravings for sweets.

DAY FIVE
Beef and tomatoes: you may have 10 to 20 ounces of beef and a can of tomatoes, or as many as 6 tomatoes on this day. Eat the soup at least once today.

DAY SIX
Beef and veggies, eat to your heart's content of the beef and veggies today. You can even have 2-3 steaks if you like with green leafy veggies but no baked potato. Be sure to eat the soup at least once today.

DAY SEVEN
Brown rice, unsweetened fruit juice and veggies, again, be sure to stuff yourself and eat the soup. You can add cooked veggies to your rice if you wish.

By the end of the 7th day, if you have not cheated on this diet, you should have lost 10 to 17 pounds. If you have lost more than 17 pounds, stay off the diet for two days before resuming the diet again.

This diet is fast. The secret lies within the principle that you will burn more calories than you take in. It will flush your system of impurities and give you a feeling of well-being. This diet does not lend itself to drinking any alcoholic beverages at any time. Because of the fat build-up in your system. Go off the diet at least 14 hours before any intake of alcohol.

Due to the variety of digestive systems in individuals, this diet will affect everyone differently. After day three, you will have more energy than when you began, if you do not cheat. After being on the diet for several days, you will find that your bowel movements have changed. Eat a cup of bran or fiber. Although you can have black coffee with this diet, you may find that you don't need caffeine after the third day.

The basic fat burning soup can be eaten anytime you feel hungry during the seven days. Eat as much as you wish. Remember the more you eat, the more you will lose. You can eat broiled, boiled or baked chicken instead of the beef. Absolutely no skin on the chicken. If you prefer, you can substitute broiled fish for the beef on only one of the beef days. You need the high protein in the beef for the other days.

Continue on the diet as long as you wish and feel the difference both mentally and physically.

DO NOT - DO NOT
No bread, alcohol, carbonated drinks (including diet drinks). Remember, absolutely no fried foods.

DO - DO - DO - DO
Drink plenty - at least 6 to 8 glasses - of water a day, as well as any combination of the following beverages: black coffee, unsweetened fruit drinks, cranberry juice and skim milk.

This diet comes from the Sacred Heart Memorial Hospital that is used for overweight heart patients in order to lose weight rapidly, usually prior to surgery.

Submitted by:
Roxi

Notes:
Quinoa is a seed of a leafy plant, quinoa’s relatives include spinach, beets and Swiss chard. I will usually cut up chicken (in strips) and put it over the quinoa.

Servings: 8

Ingredients:
2 tsbp olive oil, best quality

4 medium yellow onions, chopped

3 garlic cloves, minced

½ tsp sea salt

1 large red pepper, chopped

2 cups rinsed quinoa

4 cups water

2 low-sodium chicken-flavored cubes

Directions:
Add finely chopped onions, minced garlic and salt to olive oil in wok and sauté until onions are slightly brown. Add chopped red pepper and continue to sauté until onions are caramelized. Add water, stock cubes and rinsed quinoa. Bring mixture to a simmer. Stir once after 5 minutes, then simmer for another 35 minutes or until water has been cooked in. Fluff quinoa mixture lightly with a fork.

Here are some other recipes for quinoa but I haven’t tried them. http://www.quinoa.net/181.html

Submitted by:
Dorey

Notes:
I was recommended to try this years ago when I was on a low carb plan as it adds much needed fibre to your diet and got a taste for it. It adds a great nutty texture and taste to the usual scrambled eggs.

Servings: 1

Ingredients:
2-3 Eggs
1-2 tablespoons of Wheat/Oat Bran
Splash of milk
Salt
Pepper
Knob of butter/margarine/low fat spread (optional)

Directions:
I'll put a quick description of how I make my eggs but just add the bran to the mix before you cook your eggs as usual.

Break the eggs into a bowl
Add the rest of the ingredients
Beat until combined
Place in a pan over medium heat until just cooked or nuke in the microwave for a couple of minutes

Submitted by:
Sue

Notes:
Recipe list from Amy Smith

Servings: Unlimited

Ingredients:
http://amysmithr.blogspot.com/2005/08/how-i-do-ns-with-my-own-food.html

Directions:
These recipes were created by Amy Smith so that she could follow the NutriSystem plan without having to buy the very expensive food.

Submitted by:
Anne