Phase
01
1000
Calories
140g
Protein
30g
Fat
40g
Carbs
An approximate daily intake, based on what you eat on Phase 1
important

Daily Requirements

8

oz
Lean
Protein

4

cups
select
Vegetables

3

X
Ideal Protein
Ideal Protein Food

64

oz
minimum
Water

2

tsp
OILS
Olive Oil or Grape Seed Extract Oil

.25

tsp
Ideal Protein
Ideal Protein Salt
featured

Recipes

dinner
Pan Fried Garlic Steak
total time
20
Minutes
per serving
354
Calories
servings
4
Total
Introduction to

Shopping List

Anything that is not included on this sheet must be Zero Carb, Zero Fat, and Zero Sugar
Print List

Beef

  • Flank Steak
  • Ground Beef
    (Extra Lean)
  • Roast (Lean)
  • Round Steak
  • Sirloin
  • Tenderloin
  • Tournedos

Poultry

  • Chicken (Skinless)
  • Eggs (6 total: 2 -4 Whole + Egg Whites)
  • Egg Whites
  • Fowl
  • Quail
  • Turkey
  • Wild Bird

Veal

  • Breast
  • Cutlet
  • Inside Round Scaloppini
  • Rib
  • Shank
  • Shoulder
  • Tenderloin

Other
Proteins

  • Bison
  • Deer
  • Elk
  • Frog Legs
  • Kidney
  • Lamb Lion
  • Liver
  • Moose
  • Ostrich
  • Rabbit
  • Tofu (Plain)

Oils

  • Olive Oil
  • Grape-seed Oil

Select
Vegetables

(2 Cups/Meal)
  • Alfalfa
  • Asparagus
  • Bamboo Shoots
  • Bean Sprouts
  • Bell Peppers
  • Broccoli
  • Cabbage
  • Cauliflower (All)
  • Celeriac
  • Celery
  • Chayote
  • Chicory
  • Collards
  • Cucumber
  • Bill Pickles (No Sugar)
  • Fennel
  • Gai Lan (Chinese Broccoli)
  • Green Onions
  • Hot Peppers
  • Jicama
  • Kale
  • Kohlrabi
  • Mushrooms
  • Okra
  • Onions (Raw Only)
  • Radish
  • Rhubarb
  • Sauerkraut
  • Spinach
  • Swiss Vhard
  • Turnip
  • Yellow Summer
  • Squash
  • Zucchini

Occasional
Vegetables

  • Brussels Sprouts
  • Beans (Green/Wax)
  • Eggplant
  • Palm Hearts
  • Rutabaga
  • Snow Peas
  • Tomatillo
  • Tomatoes (All)

Unlimited
Vegetables

(RAW Only)
  • Arugula
  • Bibb Lettuce
  • Boston Lettuce
  • Celery
  • Chicory Lettuce
  • Cucumber
  • Endives
  • Escarole Lettuce
  • Frisée Lettuce
  • Green and Red Leaf Lettuce
  • Iceberg Lettuce
  • Mushroom
  • Raddichio
  • Radish
  • Romaine Lettuce
  • Watercress Lettuce
  • Endives
  • Endives
  • Endives

Seasonings

  • Apple Cider Vinegar
  • Fine Herbs
  • Fresh Herbs
    .     Basil
    .     Bay Leaves
    .     Cilantro
    .     Chervil
    .     Chives
    .     Dill
    .     Marjoram
    .     Mint
    .     Oregano
    .     Parsley
    .     Rosemary
    .     Sage
    .     Savory
    .     Tarragon
    .     Thyme
  • Garlic
  • Ginger
  • Lemon
  • Lemongrass
  • Hot Mustard
  • Hot Sauce
  • Soy Sauce
  • Sorreal
  • Spices (MSG free/No Carbs)
  • Tamari Sauce (1 Tablespoon)
  • White Vinegar

Fish

  • Anchovy
  • Bass
  • Catfish
  • Cod
  • Flounder
  • Grouper
  • Haddock
  • Hake
  • Halibut
  • Mahi-Mahi
  • Monkfish
  • Perch
  • Pike
  • Red
  • Redfish
  • Sea Bass
  • Shark
  • Smelt
  • Sole
  • Swordfish
  • Tilopia
  • Trout
  • Turbot
  • Walleye
  • Whiting
  • 1x / week
    .     Bass
    .     Catfish
    .     Cod

Seafood

  • Clams
  • Crabs
  • Crawfish
  • Lobster
  • Mussels
  • Oysters
  • Prawns
  • Scallops
  • Shrimp
  • Squid

Pork

  • Lean Ham (No Sugar)
  • Pork Tenderloin
phase 1

FAQs

Do I have to eat all 4 Cups of vegetables every day?

Yes, the vegetables are very important. If you’re struggling to consume 4 cups of vegetables, check with your Coach for some specific ideas on how to make sure you’re getting all the veggies you need. Try different preparation styles and explore the possibilities with some tasty soups or purees.

Why can't I have alcohol?

Alcohol is not permitted while on Phase 1, 2 and 3 of the Protocol. Consuming alcohol during our Protocol can dramatically inhibit the liver’s ability to make glucose (sugar), potentially causing severe hypoglycemia resulting in “passing out”. Alcohol is a toxic substance. Your liver immediately focuses on removing it from your body and puts other things on hold – such as creating the glucose your brain and other organs need. Consuming alcohol in any form, even cough & cold medicines, is strictly prohibited as it could be potentially very dangerous.

Why do some products use sucralose as a sweetener?

Ideal Protein uses sucralose as a sweetener in some foods. Sucralose is derived from sugar cane, it tastes like sugar and only minimum amounts are required to make the food taste great. However, we also offer many foods without sucralose, therefore, you can be on the Protocol, achieve your weight objective and avoid consuming sucralose.

Is tofu allowed on the diet?

Yes, plain tofu is allowed on the Ideal Protein Protocol. Plain Tofu has about 7-8 grams of protein per ounce of raw product, so you will need about 3 to 4 ounces to create a meal. Be careful with some of the “flavored tofu” because they might have too many carbohydrates (total carbs should be less than 5 grams per serving). Ensure you read the nutrition facts before purchasing a product and if you have any doubts, speak with your Coach.