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Fresh Rosemary White Bean & Barley Soup - great stored in the freezer for a quick meal. Skip the oil and use 2 cups of white beans to serve 4.

Fresh Rosemary White Bean & Barley Soup | Canned Time

How to Roast and Grill Peppers (grill, oven, or stovetop)

How to Roast and Grill Peppers - Andrea Meyers

Caribbean-Style Grilled Citrus Chicken -- skip the oil for Phase 1, and enjoy this citrusy grilled chicken at lunch (with the mango-pineapple relish) or dinner.

Bye-bye burned (mushy, watery, stuck-to-the-pan) brown rice: 3 easy ways to cook perfect brown rice -- stovetop, oven, and slow cooker.

3 easy ways to cook perfect brown rice - Haylie Pomroy

Quick White Chicken Chili - feed a crowd in a flash.

White Chicken Chili Recipe - Cooking | Add a Pinch

Sausage, Leek & White Bean Soup -- makes a BIG pot of soup to serve 10. Cook this for Phase 1, and enjoy the leftovers on Phase 3.

Sausage, Leek & White Bean Soup | Heather's Dish

Crock Pot Sausage Stuffed Peppers - family-style comfort food for 4. Use nitrate-free turkey or chicken Italian sausage (chopped or ground). You can use the suggested cauliflower rice or 2 cups of cooked quinoa for Phase 3, or 4 cups of cooked quinoa or brown rice for Phase 1 (if it won't all fit in the peppers, just serve it alongside).

Gazpacho gets smoky: Grilled Summer Veggie Gazpacho. Skip the corn for Phase 1 (without oil) and Phase 3.

New way to use quinoa you hadn't thought of: Quinoa Salad with Watermelon, Cucumber and Mint. Cool and easy for Phase 1 (without oil) or Maintenance.

2 New Ways To Use Quinoa (You Hadn't Thought Of) - SELF

Phase 1 (no oil) and Phase 3: Roasted Carrot Soup with Fennel + Lemon

my darling lemon thyme: roasted carrot soup with fennel + lemon

Just 3 ingredients ... and this beef jerky is made from economical lean ground beef. Perfect for every phase of the FMD.

Mommypotamus' Beef Jerky Recipe

Creamy White Bean and Roasted Mushroom Soup -- no actual cream required! Simple and satisfying for Phase 1 (without oil) and Phase 3.

White Bean and Roasted Mushroom Soup

Homemade Lunch Meats for any phase -- what a great idea, and so simple. Use chicken breasts and skip the oil for Phases 1 and 2.

Homemade Chicken Lunch Meat

Just dump and cook -- can't beat that! Easy, economical, family-friendly supper for Phase 1 and Phase 3 (skip the corn).

Slow Cooker Fiesta Chicken Soup
  • Lynette Parker

    I made this with 2 chicken leg quarters instead of the chicken breasts. I put the chicken in a crock pot with a little salt and pepper and cooked on low for about 6 hours. Let the legs cool and removed skin and bones and shredded the meat; then added everything back to the crock pot the next morning. I also added extra cilantro on top just before serving. Delish! I'll make it again.

  • Kyle G. Pearson

    I assume we skip the corn?

Pork Tacos with Cilantro and Lime from our newsletter -- This family-friendly recipe has variations for every phase.

Grilled Summer Fruit Salad with fresh mint -- delicious. (Skip the feta for Phase 1.)

I Thee Cook: Grilled Summer Fruit Salad

Cucumber Gazpacho from our newsletter -- anytime, any phase!

5-ingredient, 5-minute Chilled Cantaloupe-Mint Soup tastes like dessert! Get the recipe from our newsletter.

Green Applesauce Smoothie from our newsletter -- tastes like cinnamon applesauce!

Easy 30-minute meal for Phase 1 and Phase 3: Turkey Burger with Peaches and Blueberries. Skip the cheese, and serve each burger open-faced on half of a sprouted-grain bun.

Turkey Burger with Peaches and Blueberries

Strawberry Granita -- just blend and freeze -- no ice cream maker required for our granitas! Get this luscious recipe from our newsletter.

Family-friendly Stuffed Pepper Soup -- make this with 4 cups of cooked brown rice for four perfect Phase 1 servings.

The Two Bite Club: Stuffed Pepper Soup

Any-Phase Loaded Egg White Muffins with bacon - hearty, satisfying, anytime-meal. (Ideal Phase 2 snack, too!)

Cinnamon Breakfast Quinoa with Raspberries -- tastes great with all types of berries and fruit. Check out our newsletter for the recipe.

How To Make Popsicles, Homemade and Sugar Free - use phase-appropriate berries, lemon or lime juice, and a little stevia or xylitol (and that's pretty much it!)

How To Make Popsicles [Homemade and Sugar Free]