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Yield: 1 Servings


You can eat the following foods whenever you feel hungry until you
are full (but not until you are stuffed):

o Beans and legumes (lentils, kidney beans, peas, black beans, red
Mexican beans, split peas, soybeans, black-eyed peas, garbanzos, navy
beans, and so on)

o Fruits (apples, apricots, bananas, strawberries, cherries,
blueberries, oranges, peaches, raspberries, cantaloupes, watermelons,
pears, honeydew melons, pineapples, tomatoes, etc.)

o Grains (corn, rice, oats, wheat, millet, barley, buckwheat, etc.)

o Vegetables (potatoes, zucchini, broccoli, carrots, lettuce,
mushrooms, eggplant, celery, asparagus, onions, sweet potatoes,
spinach, etc.)

You can eat the following foods in moderation:

o Nonfat dairy products, including skim milk, nonfat yogurt, nonfat
cheeses, nonfat sour cream, and egg whites. [Equivalent of one cup of
skim milk per day from all sources.]

o Nonfat or very low-fat commercially available products, including
Life Choice frozen dinners, whole-grain breakfast cereals, Health
Valley chili (and many other Health Valley products), Kraft Free
non-fat mayonnaise and salad dressings, Guiltless Gourmet tortilla
chips, Quaker Oats oatmeal, Nabisco Fat-free crackers, Fleischmann's
Egg Beaters, Pritikin soups, Light n' Lively Free nonfat sour cream,
Haagen-Dazs frozen yogurt bars, Entenmann's fat-free desserts (watch
out for sugar, though), and many others. Many more fat-free products
are on the way.

Here are the foods to avoid as much as possible:

o Meats (all kinds, including chicken and fish)

o Oils (all kinds) and oil-containing products, including margarines
and most salad dressings

o Avocados

o Olives

o Nuts and seeds

o High-fat or "low-fat" dairy, including whole milk, yogurt, butter,
cheese, egg yolks, cream, and so on

o Sugar and simple sugar derivatives (honey, molasses, corn syrup,
high fructose syrup, and the like)

o Alcohol

o Any commercially available product with more than two grams of fat
per serving

The above was copied without permission from "Eat More, Weigh Less"
by Dean Ornish, M.D. ISBN 0-06-016838-2


Yield: 8 Servings

1 c Graham cracker crumbs
3 tb Melted margarine
2 tb NutraSweet Spoonful
1 pk 1/4 oz. - unflavored gelatin
1 3/4 c Skim milk
1 pk 8 oz. reduced fat cream
-cheese, softened
1/3 To 1/2 cup fresh lime juice
1/2 c NutraSweet Spoonful
Lime slices
Mint sprigs

SOURCE: The NutraSweet Spoonful Recipe Collection
cookbook, copyright 1992 The NutraSweet Company.
Combine graham cracker crumbs, margarine and 2 tbsp.
NutraSweet Spoonful in bottom of 7-inch springform
pan; pat evenly on sides and 1/2 inch up the side of
the pan.
Sprinkle gelatin over 1/2 cup of the milk in small
saucepan; let stand 2 to 3 minutes. Cook over low
heat, stirring constantly, until gelatin is dissolved.
Beat cream cheese until fluffy in small bowl; beat in
remaining 1 1/4 cups milk and the gelatin mixture.
Mix in lime juice and 1/2 cup NutraSweet Spoonful. **
Refrigerate pie until set, about 2 hours.
To serve, loosen side of pie from pan with small
spatula and remove side of pan. Place pie on serving
plate; garnish with lime slices and mint.
Makes 8 servings. Serving size 1/8 pie.
NUTRITIONAL INFORMATION: Calories - 150, Protein -
6 g, Carbohydrates - 11 g, Total Fat - 10 g, Saturated
Fat - 3 g, Cholesterol - 16 mg, Fiber - Trace, Sodium
~ 231 mg.
DIABETIC FOOD EXCHANGE: 1 starch and 2 fat.
** PERSONAL NOTE - this was typed as it came from
the cookbook - only they left out to then pour the
filling into the springform pan on top of the crust.


Yield: 1 Servings

-PNewton vkbb14a
10 oz Water
2 c Bread flour
1/2 c Whole wheat flour
1/2 c Cornmeal
1/3 c Millet
2 ts Yeast


Recipe Books

Yield: 1 Servings

1 lg Scoop low-fat cottage cheese
3 To 4 Rye Crisp crackers
1 Hard-boiled egg, cut into
1/2 Fresh tomato, cut into
1/4 Cucumber, thinly sliced
1/4 Green pepper, seeded and
-thinly sliced
1/4 Fresh pineapple, diced
1/2 Fresh peach, peeled and
1/4 Fresh papaya, peeled and

lettuce leaves, washed and well dried

1. Arrange lettuce on individual serving plate. 2. Mound cottage
cheese in center, and set crackers around edges; encircle with
vegetables or fruits. Plain cottage cheese can also be enlivened with
a variety of other fresh vegetables, raw or lightly steamed, and
fruits, fresh or canned (without added sugar).


Recipe Books

Yield: 8 Servings

1 Clove garlic, minced
1 Onion, chopped
1 Leek, white part only sliced
1 Red or green pepper, chopped
1 Zucchini, sliced
8 oz Mushrooms, sliced
1 pk Frozen chopped spinach
14 oz Can stewed tomatoes
16 oz Chicken bouillion
12 oz V-8 juice
1 tb Chili powder
1 ts Paprika
5 1/2 ts Oregano
2 Bay leaves
Cayenne pepper, to taste
4 oz Blue cheese, crumbled

Spray large stew pot with Pam. Saute garlic, onion, leek, zucchini,
pepper, and mushrooms for 10 min, stirring frequently. Thaw spinach in
microwave until soft, add to vegetables. Add remaining ingredients
except blue cheese, bring to a boil, then reduce heat and simmer
about 20 minutes. Add about 1 tb of crumbled blue cheese to each
serving. Choice of vegetables can vary, depending on availability and
personal preferences.


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