by Zan Romeder - weight loss coach since 2011 and owner of Vital Body Weight loss is awesome. But what is truly awesome is knowing what to eat, enjoying what you eat and maintaining your weight. Now that is the...
Weight loss when busy can be hard, but it doesn’t need to be. No doubt about it—losing weight requires a time commitment. But if you’re like most of us, the daily stresses of everyday life may have you wondering how...
Salmon is full of great fats and with a salad you are getting a perfect meal. Phase 1 recipe that can easily be modified to phase 2 and 3. Ideal Protein takes you on a lifelong wellness journey.
Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.
This phase 1 recipe is ready in under 20 minutes. Serves 1. Refreshing, filling and easy to make ahead of time.
Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.
Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.
Sunday Explorations are part of the Beyond Phase 1 series where we look at weight loss and wellness from a variety of perspectives beyond what to eat.
Filling, healthy and phase 1 approved.
This phase 1 recipe is ready in under 20 minutes. Serves 1.
This recipe feeds your soul. Filling, healthy and phase 1 approved.
We love this beef and broccoli-inspired Ideal Protein recipe. This carb-free main course is delicious and filling —it’s a must try for anyone on the Ideal Protein protocol.
Meditation has many benefits, plenty of which support those trying to lose weight. The benefits of meditation have been proven to include: overcoming addictions, promoting compassion for yourself, improving your ability to be present while eating, and it helps people sleep better.
No matter what phase of Ideal Protein you’re on, you can get your chocolate fix with this decadent chocolate fudge brownie recipe by Janeva.
It can be difficult feeling grateful while on your weight loss journey, but investing a few minutes each day to indulge in warm feelings of appreciation will definitely pay off, and here’s why…
Basting these tenderloins with fresh orange and rosemary truly elevates this pork to another level. This recipe is a must-try!
This ideal protein recipe is phase one approved. Warm your belly up with this classic.
If you are on phase 2 or phase 3 and are craving steak, try this Ideal Protein Tuscan-Style Filet Mignon With Grilled Veggies recipe.
The rich flavour of the sausage combined with the roasted cauliflower and just the right seasoning perfectly complements a thanksgiving day turkey dinner.
If you are a longstanding fan of jalapeño poppers, you are going to love this Ideal Protein recipe. These are vegetarian and make the perfect nutritious snack or lunch.
Everything in life is a choice, including weight loss. Change has the potential of bringing an unlimited number of positive effects to your life, if you’re ready for it. Although it isn’t easy, each of us has the power to reset our routines, making the time to be healthy.
These Asian-style green beans are great to eat on their own or make a perfect side to any protein.
If you are looking for a new, carb-free dinner recipe, then you are in the right place. Pork and coriander are such a fantastic combination, you might just make this 30-minute dish a regular.
Your environment influences your decisions, behaviours, and attitude, and it plays a big role in your ability to reach your weight loss goals. These tips can help you set your environment up for success.
This vegan and weight-loss-friendly take on a traditional Caprese salad by Ideal Protein is a wonderful lunch option and picnic companion
Clients who lose weight and keep it off often are the ones who do the inner work, such as meditation. Try this guided meditation before your next meal…
This ideal protein recipe is phase one approved, carb-free, and is great for anyone looking to lose weight. Be sure to give this recipe a try this summer.
When you’re tired and hungry, so often “what you see is what you eat”. What do you see when you open your refrigerator or pantry? Use these tips to help you set your kitchen up for weight loss success.
There is something comforting about a Caesar salad, and with this recipe from Janeva’s cookbook, you can enjoy one guilt-free.
The article Sleep and Weight Loss is written by the experts behind the Ideal Protein weight loss protocol and helps answer the common questions: does sleep affect weight loss? and how much sleep is enough?
Simple, fresh, and delicious, this Ideal Protein tuna poke bowl recipe is a fabulous lunch or dinner for anyone following a weight loss program, or any tuna poke bowl fans. If you like ginger, try mixing a little extra in with the soy sauce to serve alongside.
This salmon and salad combo is the perfect summer dish. Enjoy it on a patio if you can!
Meditation is a wonderful wellness practice, it promotes happiness, taking better care of ourselves, and it is even being shown to positively wire (or re-wire) parts of the brain that help you lose weight. Try this guided meditation to support you on your weight loss journey!
Everyone knows that diet, nutrition, and fitness all play a role in weight loss, but there are a few more truths that should be taken into consideration by those starting, or on, a weight loss program.
Fresh and citrusy, this Ideal Protein weight loss recipe is another simple yet fantastic summer dish we think you will love.
Often, those on their weight loss and wellness journey find themselves derailed when unrealistic, irrational and often damaging thoughts lead to disappointment and, ultimately, abandoning goals. This is where self-care plays an important role.
This Ideal Protein approved, crab cake topped summer salad recipe is easy, tastes decadent, and leaves you feeling light and fulfilled.
Stressed, anxious, overcommitted? These feelings can seriously undermine health, wellness, and weight loss. We have become accustomed to accepting chronic stress as a standard and ever present part of life.
This chilled shrimp salad is marinated in lime juice and tossed with tomato, cucumber, green onion, and some jalapeno for an extra kick. Enjoy this refreshing meal that will help you beat the summer heat.
Losing weight is not just about what you eat—it’s also about what you drink. Not only is the humble glass of water a no-calorie, healthful and free beverage, it may also help you in your efforts to slim down.
What is a trigger? It’s simple: A trigger is any kind of stimulus that we can have a reaction to. Triggers can be sights, smells, sounds, locations, stressful situations—even people—that break down our resistance and cause us to eat things that sabotage our weight loss efforts.
Whether you’re on your journey to lose weight or are trying to increase your overall health, with a small amount of discipline you can create a new habit that requires little effort to maintain, and can dramatically increase your quality of life.
Planning what you’ll eat in advance and cooking at home are skills that will help you both reach your weight loss goal and maintain your new weight. During Phase 1 of the Ideal Protein protocol, your meal planning will be made easier because many of your meals and snacks will be based around Ideal Protein foods. Even so, if you sit down for a few minutes and plan out your meals and snacks in advance, it will be easier for you to stay on protocol.
Satisfy your sweet craving with these fantastic, Ideal Protein friendly Chayote Caramel Cookies.
Have you heard? Sugar is the new fat. We’ve been brainwashed into thinking that fat is bad, but as it turns out it’s sugar, not fat, that makes you sick and overweight.
Learning how to read food labels will help you make choices that fit your healthy eating goals. You’ll find this helpful not only while trying to lose weight, but also when you move on to maintaining your weight loss.
You lost the weight — congratulations! Now it’s time to shift your strategy to make it last. All three phases are key to keeping the weight off…
Looking for a new brunch idea? These grain-free Zucchini Lemon Waffles are a must-try! They’re the perfect blend of savoury and sweet, super easy to make and delicious start to the day.
Removing sugar from your diet can be more challenging than expected. If you’re struggling with eliminating sugar while on your weight loss journey, it might be time to take a deeper, honest look at your sugar intake.
One of the casualties of the COVID-19 pandemic has been a sense of normal routine. If you’re working at home, and the kids are underfoot because their summer activities have been cancelled, you may have found that you’re not moving as much as you did before.
Whether you have the palate of a toddler or are bored to tears by healthy food, we have a few simple tricks that can help you start eating better.
Permanently improving your eating habits requires a thoughtful approach. If you are trying to lose weight and create new positive habits that stick with you long term…
If you’re feeling well… like you don’t even know what you’re feeling, you’re not alone. We’re learning to navigate and adapt in real-time to a world that feels foreign. It’s normal to feel adrift ..
Add some flare to your breakfast with this healthy, ideal protein friendly brunch recipe; it’s a yummy, satisfying and nutritious way to start the day.
You may have resisted keeping a food journal in the past because it sounded too time-consuming or complicated. With COVID-19 concerns keeping you closer to home, this just might be the time to give it a try. Plus, it’s super easy to record your Ideal Protein Phase 1 meals, snacks, and drinks—all the information you need is right on the labels, and servings are measured out for you.
Let’s talk about sugar and its effect on weight loss. It’s becoming more well known that sugar is addictive, but there isn’t too much information out there about what to do about it..
Have your taste buds explode with this fabulous Fennel and Arugula Salad Recipe. Give it a try, it’s great for anyone following a ketogenic protocol or on a low-carb diet
It’s normal to crave something sweet now and then—humans are hardwired to seek sweet tastes. You
might be fighting more sweet cravings than normal right now, because of the stress related to the events
and uncertainties surrounding the coronavirus (COVID-19) pandemic.
This cucumber quinoa salad is refreshing, crisp, delicious and Ideal Protein phase 2/3 friendly. If that wasn’t enough reason to try this recipe, cucumbers are also great for the skin!
Eating healthy takes more than sourcing a list of healthy foods and recipes. It requires planning and some discipline to shop for and prepare nutritious meals…
Higher-sugar, higher-glycemic foods are addictive in the same way as cocaine and heroin. In the vast majority of cases, certain types of food -processed foods made of sugar, fat, and salt combined in ways kept secret by the food industry- are addictive, and we are biologically wired to crave these foods and eat as much of them as possible. It’s no wonder so many people feel trapped!
This hearty, comforting weeknight classic is slow-cooked, supremely satisfying, and Ideal Protein Phase 1 friendly.
These low-carb, gluten-free, English muffins use riced cauliflower in place of flour, to make a yummy grain-free breakfast bread.
This Meatloaf (or Meatball) Recipe from Vital Body coach Em is irresistibly tender and juicy; the sweet and tangy glaze adds amazing flavour to a classic dish!
Did you know? Consuming a diet of low-glycemic and high-quality food choices can help keep weight balanced and health risks at bay?
This Roasted cabbage recipe is simple and delicious, perfect for anyone on the Ideal Protein diet looking for a new vegetable side dish!
Did you know? By linking your new habits to a cycle that is already built into your brain, you make it more likely that you’ll stick to the new behaviour?
This Apple Danish recipe was created for those following the Ideal Protein protocol but can be enjoyed by anyone on a ketogenic weight loss program.
This egg roll recipe is Ideal Protein Phase 1 compatible and absolutely delicious. Make them as a snack or starter today!
Squash, zucchini, tomato and herbs make this colourful and healthy dish a great vegan addition to any meal. This recipe is Ideal Protein phase one compatible, try it out tonight!
These Brussel Sprout and Mushroom Fritters are low-carb, Ideal Protein Phase 1 approved, delicious, and pair well just pretty much any protein!
Looking for the perfect all-around flavourful spread? This protein-packed, quick and easy tofu, cheese, garlic, and herb spread is your answer! Enjoy it with as a dip with your favourite veggies!
These brussel sprout and mushroom fritters are low-carb, Ideal Protein Phase 1 approved, delicious, and pair well just pretty much any protein!
If you’re looking for a quick and decadent chocolate fix, this recipe is for you! It only takes a few minutes to prep and is Ideal Protein phase 3 approved.
A rich and creamy topping perfect for any dessert. It’s fantastic in a hot cup of coffee or eaten by the spoonful!
Try out this peppermint cream mocktail recipe for your next holiday gathering, or while you’re curled up with a book next to the fire.
This Rotini and Arugula salad recipe from Chef Penny is loaded with hearty, fresh vegetables; it’s the perfect lunch meal!
The holidays are here, if you have any virtual dinner parties coming up we have the perfect, high-flavour, low-effort dish that will definitely impress, even over zoom —Kimchi fried rice. It isn’t just delicious, it also contains good-for-your-gut flora—helpful probiotic cultures that feed your body’s microbiome.
Did you know? Consuming a diet of low-glycemic and high-quality food choices can help keep weight balanced and health risks at bay?
Are self-sabotaging thoughts keeping you from reaching your weight loss goals? Then check out these helpful tips!
This turnips in mustard sauce recipe will surprise you. It is a fantastic vegetarian dish that is Ideal Protein phase one approved. Try it tonight!
Don’t be fooled. It may be a Christmas like no other, you may not be attending parties, but keeping health a priority and not succumbing to instant gratification, old habits,” just this one time”, “I deserve it”, “I’ll get back on track in January”, takes being proactive and being 100% actively engaged in shaping your life.
The article Sleep and Weight Loss is written by the experts behind the Ideal Protein weight loss protocol and helps answer the common questions: does sleep affect weight loss? and how much sleep is enough?
You’ve worked hard to get to where you are but the holidays can be a challenging time to stay committed to weight loss goals. To help, here are 6 tips to help keep you on track this holiday season.
With this phase 1 Ideal Protein Apple Rhubarb Crisp recipe you can celebrate this season knowing you’re in control and maintaining your diet.
Start your day off right with this BBQ Spinach Egg Bites recipe. It’s so good it’s hard to believe it’s Ideal Protein phase one approved.
Making meals loaded with veggies is key to success in phases 2 and 3 of the Ideal Protein Protocol.
This simple marinade recipe will add incredible flavour to your protein and can be enjoyed on phase 1, 2 and 3 of the Ideal Protein diet.
A wonderfully creamy dip perfect for anyone trying to lose weight or looking for an alternative to oil-based salad dressings.
On a fall night, nothing beats a great soup. Comforting and delicious, this gourmet mushroom soup recipe from coach Beverly is a must-try, especially for those following the Ideal Protein protocol or trying to lose weight.
These Rustic Italian Rolls are from Janeva’s Phase 3 cookbook. She isn’t lying when she says “they are so good you may just wonder why you didn’t make a double batch,” try them yourself!
Looking for a savoury snack, a great appetizer, or a recipe for family gatherings? This cream cheese, olive and nut stuffed celery recipe from Janevas Low Carb Lifestyle cookbook is perfect for all of the above. Try it on Phase 3 of the Ideal Protein protocol or while in the maintenance stage of your weight loss program.
Give this delicious, quick-and-easy pork tenderloin and hoisin sauce recipe from Dea Suhai a try. Whip this one up when you’re on phase 3 of the Ideal Protein protocol.
We’re excited to share this healthy, baked, zucchini chip recipe with you. They’re a must-try for anyone following a low carb or ketogenic weight loss protocol.
This simple and delicious steak recipe is not only for those on Phase 1 of the Ideal Protein protocol but for anyone trying to lose weight.
There is nothing like a comforting bowl of spaghetti bolognese on a Fall day… and Dea Suhai really knocks it out of the park with this Phase 1 Ideal Protein recipe.
There is nothing like a comforting bowl of spaghetti bolognese on a Fall day… and Dea Suhai really knocks it out of the park with this Phase 1 Ideal Protein recipe.
You have just totally reset your metabolism, given your pancreas a delightful rest and it’s time to go back to using food as energy and keep building and strengthening your new lifestyle. You are clean, clean, clean and have an amazing opportunity to really see how foods impacts you.
Chocolate cookies to enjoy while following the Ideal Protein ketogenic protocol.
There are many factors that influence a person’s tendency to gain weight, some of which we have little control over. However, one factor that does contribute is portion control.
A weight-loss-friendly chicken stir-fry recipe perfect for the health-conscious eater, and those following the ideal protein ketogenic protocol.
Many people rely on the Internet for information on losing weight. There’s so much information on weight loss out there that it’s easy to get confused. To help you separate fact from fiction when it comes to successful weight loss, we’ve debunked some of the more common weight loss myths that can ultimately affect your weight loss journey.
Feeling festive? Here is a fall dessert recipe the entire family will enjoy. Pumpkin Spice, the Ideal Protein protocol way.
Mashed Cauliflower recipe a mashed potato alternative great for any holiday or celebration!
Looking to shake things up a bit this Thanksgiving? Give this Turkey Cabbage Roll recipe a try, it’s Ideal Protein phase one compliant, perfect for weight loss.
Thanksgiving is a challenge if you’re on program and can also be a challenge in Maintenance.
Even though you can count it as an indulgence day it’s good to keep best practices in mind.
We have a few tips and recipes that will help you stay on track.
A fall dip recipe that is phase 1 friendly, goes great with veggies and is perfect for Thanksgiving.
This mockamole recipe is the perfect low carb, low fat, guacamole alternative. It’s delicious and Ideal Protein Phase 1 friendly!
This cauliflower fried rice recipe low-carb, weight loss friendly and ideal protein approved for phases 1 through 3, give it a try tonight!
A Roasted eggplant with Indian spices recipe that will truly spice up your phase one cooking routine.
This Asian Chicken recipe for phase 1 will not disappoint, be sure to give it a try!
If you or someone you know is interested in trying a proven a ketogenic diet and haven’t seen success with Keto, the Ideal Protein protocol might be the weight loss solution you’re looking for.
IDEAL PROTEIN PHASE 1 2 & 3 | SERVING SIZE: SINGLE (2 MUFFINS) | BAKE TIME: 10-15 MIN Ingredients: 1 packet Blueberry Pancake Mix (dry no water) 1 tsp olive oil 1 whole egg (reduce dinner protein by 2 oz) 1/2 - 1...
IDEAL PROTEIN PHASE 1, 2 & 3 | SERVING: SINGLE (1 PERSON) | COOK TIME: 20 MIN (TOTAL TIME: 1 HOUR 2 MIN) Ingredients: 2 cups broccoli cut into bite-size florets 2 tbsp apple cider vinegar 2 tsp extra virgin olive...
IDEAL PROTEIN PHASE 1 2 & 3 | SERVING: SINGLE [1 PERSON] | COOK TIME: 15 MIN Ingredients: 6-8oz red snapper fillet 1 tsp olive oil 1/2 tsp onion powder 1/2 tsp garlic powder 1/4 tsp mustard powder 1/4 tsp thyme,...
Done right, “smart snacking” can help curb your appetite and provide nutrients your body needs. Done wrong, snacking can cause weight gain because you end up eating more calories than your body needs. Whether you’re in Phase 1 or beyond, you can use your urge to snack to help with weight loss and maintenance goals. Here are some things to be mindful of with regard to snacking.
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