salads

Simple Egg Salad

Makes 2 servings  

 

Ingredients: 

6 hard boiled eggs 

2 Tablespoons mustard 

1-2 teaspoons Dill Pickle juice 

 

Directions: 

Dice eggs in bowl; add mustard and dill pickle juice. Stir and enjoy. 

 

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Marinated Vegetable Salad

Makes 5 servings (2 cups of vegetables per serving)

 

Ingredients: 

 

Vegetables: 

3 cups cauliflower florets 

3 cups broccoli florets 

1 cup zucchini, sliced 

1 cup celery, sliced 

1 red onion, minced 

1/2 cup cucumber, sliced 

 

Dressing: 

1/3-1/2 cup olive oil 

1/4 cup apple cider vinegar 

2 tsp Stevia or Splenda 

1 tsp sea salt 

1 tsp dill seeds 

1/2 tsp dried mustard 

1/2 tsp dried thyme 

1/2 tsp paprika 

1/2 tsp pepper 

 

Directions: 

Combine vegetables in large bowl. Whisk together all dressing ingredients until well-combined. Mix dressing with vegetables. Serve and/or let sit over-night for vegetables to soak up flavor. 

 

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Jicama & Cabbage Slaw

Makes 5 servings (2 cups of vegetables per serving)

 

Ingredients: 

 

Dressing: 

1/3 cup olive oil 

1 lime, juice of 

1/4 cup white or apple cider vinegar 

Salt and pepper 

Cayenne, to taste 

Stevia or Splenda, to taste 

 

Salad:

1 jicama, cut into matchsticks (3 cups) 

3 cups shredded red cabbage 

2 cups bell peppers 

1/2 cup red onion, diced 

2-4 garlic cloves, minced 

1/4 - 1/2 cup cilantro, minced 

2 T basil, minced 

2 T mint, minced 

 

Directions: 

Whisk together ingredients for dressing in a large bowl. Prepare ingredients for salad and toss with dressing. 

 

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Chopped Chicken Salad

Makes 1 serving

 

Ingredients: 

8 oz. chicken breast, grilled or baked, cut into 1” cubes 

Romaine lettuce, chopped (amount depends on how large salad you want) 

1/2 C red cabbage, chopped 

1/2 C cucumber, chopped 

1/4 C red onion, sliced 

1/4 C celery, chopped 

1 TBLS lemon juice, fresh squeezed 

1 tsp grapeseed or olive oil 

1/2 tsp dried or 1 tsp fresh herbs you like 

 

Directions: 

In small bowl, whisk together lemon juice, oil, & herb blend to prepare dressing.
In a large bowl, combine all items & toss with the dressing. Enjoy! 

 

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Rotini & Vegetable Salad

Makes 1 serving (Ideal Protein food + 2 cups vegetables) 

 

Ingredients: 

1 Ideal Protein Rotini (noodle) packet 

1/2 cup broccoli, chopped 

1/2 cup cauliflower, chopped 

1/2 cup bell pepper, chopped 

1/4 of a cucumber, sliced 

1/4 of an onion, sliced 

1-2 garlic cloves, minced 

1-2 Tbsp Walden Farms dressing (bacon ranch, Italian, etc.) 

Salt and pepper, to taste 

Additional seasonings, to taste

 

Directions: 

Cook IP Rotini according to directions. Drain and run under cold water and refrigerate. Combine chopped vegetables with Walden Farms dressing and seasonings of choice. Add cooled rotini and toss together. 

 

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“Not Potato Salad” Salad

Makes roughly 2 servings (see directions) 

 

Ingredients: 

3-3 1/2 cups lightly steamed cauliflower, cut into small florets 

2 stalks celery, diced 

1/4 cup yellow onion, diced 

1 Tbsp. fresh parsley or green onion, chopped 

2 hardboiled eggs, chopped 

2 Tbsp. Walden Farms Mayo 

1 Tbsp. mustard 

Salt and pepper to taste 

 

Directions: 

Mix all ingredients together. If you take your salad and divide it into two this will be equal to 2 cups of vegetables each. You can add more cauliflower or additional vegetables, just adjust your portioning. You can also use the entire hardboiled egg or just the white. If the yolk is used then subtract 1 ounce of protein at dinner from your normal 8 ounces of meat protein—each 2 cup portion of veggies would contain 1 oz. protein to subtract. 

 

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Steak Salad

Makes 6 servings

 

Ingredients: 

1 tablespoon soy sauce

1 teaspoon red pepper flakes

1 pound flank steak 

 

Wasabi Dressing 

1/4 cup rice wine vinegar

2 tablespoons vegetable oil

1 tablespoon wasabi powder

1 tablespoon soy sauce

1 tablespoon grated fresh ginger

1 teaspoon salt

1/2 teaspoon minced garlic

1/4 teaspoon freshly ground pepper 

 

Ingredients for Salad 

2 cups shredded red radishes 

6 cups thinly sliced romaine lettuce

6 cups thinly sliced Napa cabbage

2 cups trimmed watercress

1 cup sliced red radishes

1/2 cup thinly sliced green onions 

 

Directions: 

Heat grill or broiler. Combine soy sauce and pepper flakes in pie plate. Add steak, turning to coat. Grill 5 minutes per side for medium-rare. Let stand 5 minutes. Slice very thin diagonally.

 

Make Wasabi Dressing: Puree all in-gredients in blender. Transfer to large bowl. 

 

Add all vegetables to dressing and toss to coat. Divide among 6 serving plates and top with sliced steak. 

 

Recipe by IdealCoaching.TV    Copyright © The Ideal Weigh, Inc. All Rights Reserved 

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