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Phase 1 Lunches

(use these in all phases)


On this page, you will find mostly salads. Soup also makes a good lunch, as do leftovers from the previous evening's meal.


For other lunch items, see:

Phase 1 Soups with Meat

Phase 1 Soups—Meatless

Bean Salads for all Phases

Phase 1 Salads—Side

Phase 1 Salads–Main

Make a lunch salad with any desired combination of the following. Use as many fresh veggies as you want and 3 to 4 ounces of protein per serving.



Romaine and/or other salad greens (except iceberg lettuce)

Tomatoes or cherry tomatoes


Bell peppers (green, red, yellow, orange)

Green onions (scallions)

Red onion



Red cabbage






Olives (green or black)
Peppers (pepperoncini, banana, cherry, jalapeno, etc.)
Marinated artichoke hearts
Marinated whole mushrooms
Pickled okra
Hearts of Palm


Meat, 2 to 4 oz. (cooked beef, chicken, turkey, salmon, tuna) See note*

Boiled egg

Beans (garbanzo/chick peas, kidney, pinto, black)

Cheese cubes or shredded cheese

Garbanzo beans (chick peas) or other beans (except pinto)

Nuts (sunflower seeds, toasted pecans or walnuts, pine nuts)



Oil and vinegar type dressing to taste. Vinegar helps to digest food, and some say it helps you to lose weight. Homemade is best, but if you buy bottled dressings, be sure that there are no added sugars of any kind. Ideally, the nutrient label should read 0 grams sugars. Creamy dressings can also be used; just follow the same guidelines—no added sugars. Especially watch out for corn syrup and high fructose corn syrup and avoid these.


*Note for meat protein: You can use leftovers (such as beef from a roast or steak, or grilled chicken), meat from pouches or cans (chicken, tuna, salmon), precooked meat from refrigerated or frozen food section in supermarket.

Romaine and Mixed Green Salads

Some suggested combinations

Use dressing guidelines above

Grilled Chicken Salad

Romaine lettuce

Tomato, cut into bite-sized pieces, or halved cherry tomatoes

Cucumber and/or bell peppers

Sliced green onions (or red onion)

1 oz low fat cheese, shredded or cubes

Grilled chicken (use leftovers or purchased, precooked grilled chicken)

Dressing of choice



Chicken or Turkey Chef Salad

Romaine or mixed greens

Tomato, cut into bite-size pieces, or halved cherry tomatoes

Red onion, sliced or chopped (optional) or sliced green onions

Cooked chicken or turkey, sliced or cubed

1 ounce low-fat cheddar cheese, cut into cubes

1 boiled egg, quartered or chopped

Dressing of choice



Chicken Caesar Salad

Romaine lettuce

Chicken (grilled is good)

Shredded parmesan cheese

Caesar dressing


Note: No crutons in Phase 1.



Cajun Turkey Salad

Romaine lettuce

Tomato, cut into bite-sized pieces, or halved cherry tomatoes


Green bell pepper, chopped

Cajun-style turkey (Jennie-O or other brand, cubed)

Marinated mushrooms or other condiment

Dressing of choice



Salmon Salad

Romaine lettuce or mixed greens

Tomatoes, any kind

Cucumber (seedless is best)

Red onion or sliced green onions

Smoked salmon or salmon from a pouch or can

Dressing of choice (creamy dill or other creamy herb dressing is good with salmon)



Salad with Tuna

Romaine lettuce


Diced tomatoes, any kind


Red onion

Tuna, canned or from a pouch, rinsed and drained

Dressing of choice (dill or herb dressing goes good)



Southwestern Style Chicken Salad

Romaine lettuce

Tomatoes, diced, or halved cherry tomatoes

Red onion, diced or sliced ( or sliced green onions), optional

Black olives, sliced or whole

Sliced jalapenos from jar

Avocado, cut in bite-sized pieces (optional) or substitute cucumber*

Grilled chicken breast (leftover chicken grilled with southwestern seasonings)**

Salsa-Ranch dressing (mix half ranch dressing and half salsa)


*Note: If using avocado, and not eating immediately, squeeze some fresh lime or lemon juice on avocado to prevent darkening, and store salad in air-tight container.

**Can buy precooked, grilled fajita chicken, fresh or frozen.



Salad with Beef

Romaine lettuce or mixed greens

Red onion, sliced

Radishes, chopped

Bell pepper, diced (any color)

Tomatoes, diced (or halved cherry tomatoes)

Cooked beef (leftover roast or steak is good)

Peppercorn Ranch dressing



Fahita Beef Salad

Romaine lettuce

Bell peppers (any color, or mix colors)

Green onions, sliced

Chopped tomatoes or sliced cherry tomatoes

Precooked fajita beef*

Salsa-Ranch dressing (mix half ranch dressing and half salsa)


*John Soules is a good brand. If you’re not taking the salad to work, you can heat the beef in a skillet and serve it hot over the rest of the salad.



Southwestern Style Bean Salad

Romaine lettuce

Tomato, cut in bite-sized chunks

Red onion, sliced or chopped

Black olives, whole or sliced

1/2 cup garbanzo, pinto, or black beans

Avocado, cut in bite-sized pieces* (can substitute cucumber)

Shredded low fat cheese for topping, if desired

Fiesta dressing (mix half Ranch Dressing and half salsa, fresh or from a jar)


*If not eating immediately, squeeze some fresh lime or lemon juice on avocado to prevent darkening, and store salad in air-tight container.



Salad with Kidney Beans

Romaine lettuce

Tomato or cherry tomatoes

Cucumber (optional)

Red onion, chopped, or sliced green onions

1 boiled egg, sliced or quartered

1 ounce low fat cheddar cheese, cut into cubes

1/3 to 1/2 cup canned kidney beans, rinsed and drained*

Italian Dressing or other dressing of choice


*One 15-ounce can of kidney beans will make 2 or 3 salads.


Salad with Pinto Beans
Romaine lettuce
Tomato or cherry tomatoes
Sliced green onions
1 boiled egg, sliced or quartered
4 to 6 black olives, sliced or whole
1/2 cup pinto beans, rinsed and drained
Salsa-Ranch dressing (mix half salsa and half ranch dressing)


Salad with Garbanzo Beans (Chick Peas)

Romaine lettuce, 2 to 3 cups

Tomato or cherry tomatoes, 4 to 6

Green bell pepper, 1/4 cup chopped

Red onion, 1 tablespoon chopped, or sliced green onions

6 black olives (or green stuffed olives)

1 or 2 pepperoncini peppers (or cherry or banana pepper)

1/2 cup garbanzo beans, rinsed and drained

Dressing of choice, oil and vinegar type



Greek Salad

Lettuce (romaine or mixed greens)

Red onion

Seedless cucumber

Tomatoes, chopped, or halved cherry tomatoes

Greek olives or black olives, sliced

Pepperoncini peppers (top salad with whole peppers)

A few grinds of fresh pepper (optional)

Feta cheese (or a substitute cheese if you don’t like feta)

Greek Salad Dressing



Italian Salad

Romaine lettuce or mixed greens


Red onion

Black olives

Pepperoncini peppers (whole)

Parmesan cheese

Italian dressing



Salad with Artichoke Hearts and Pimentos

Romaine lettuce or mixed greens

Red onion

Artichoke hearts (canned, not marinated)

Diced pimentos or roasted red peppers from jar

Grated Parmesan cheese

Dressing of choice



Hearts of Palm Salad

Hearts of Palm, cut into bite-sized pieces

White onion, sliced or chopped


Black olives

Italian dressing or Greek dressing

Salt and pepper

Serve over romaine lettuce, if desired

Fiesta Salad

One serving. Recipe from Dr. Weil. A good low GI, high fiber salad, protein from the beans and cheese, and 3+ servings of veggies.


2 cups lettuce, torn into pieces

1/2 medium red bell pepper, chopped (about 1/2 cup)

1/4 cup chopped green onions

1/2 small cucumber, peeled and chopped (about 1/2 cup chopped)

1/2 cup pinto beans, drained and rinsed

1 to 2 oz low fat cheese (shredded, crumbles, or cubes)

2 tablespoons fresh salsa (found in refrigerated section of stores)*


In a salad bowl, mix together the vegetables and pinto beans. Add the salsa and stir gently to blend.


You can warm the beans if you’d like. You can also add a few black olives.


*Note: You can mix some ranch dressing with the salsa (2 tablespoons ranch dressing and 2 tablespoons of salsa) and use all of it on the salad.

Egg Salad on Salad Greens
All phases. From www.carb-lite.au.com: This is really good and remarkably filling! Two servings.


4 large hard-boiled eggs
2 tablespoons mayonnaise
1 teaspoon prepared mustard
2 teaspoons dill pickle relish
Salt and pepper to taste
2 cups mixed salad greens
1/4 cup shredded sharp cheddar cheese (can use low fat if desired)

Peel and mash eggs, mix in mayo, mustard, relish, salt and pepper. Serve over bed of lettuce and sprinkle with grated cheddar cheese.

Strawberry Romaine Salad

One serving.


1 1/2 to 2 cups prepared Romaine lettuce

3 to 4 ounces fresh strawberries, cleaned and sliced

1/4 cup shredded, low fat Monterey Jack, Swiss, or Muenster cheese

2 tablespoons coarsely chopped and toasted walnuts (about 1 ounce)



1/3 cup granular Splenda

1/4 cup red wine vinegar

1 teaspoon minced garlic

1/2 teaspoon salt

1/4 teaspoon white pepper

1/2 cup olive oil


Whisk or blend Splenda, vinegar, garlic, salt, and pepper. Add oil very slowly, until mixture is thick and smooth.


Toss lettuce, strawberries, cheese, and nuts. Drizzle 2 or 3 tablespoons of the dressing over top and mix. Serve immediately. Save remaining dressing for other salads.

Plate Lunches


NOTE: You can add unlimited amounts of raw veggies to any plate (tomatoes, bell peppers of any color, radishes, celery, cucumber, green onions, etc.).


Tuna Plate

1 can (6 ounces) fancy solid white Albacore tuna in water

     (or 1/2 to 1 cup tuna salad, recipes follow)

1/2 cup cottage cheese

1 boiled egg, sliced or quartered

Tomato, cut into bite-sized chunks, or halved cherry tomatoes (can be marinated)


Oriental-Style Tuna Salad Plate

1 cup Oriental-Style Tuna Salad (recipe follows)

Raw veggies of choice


Chicken Salad Plate

1/2 to 1 cup chicken salad (recipes follow)

1/2 cup cottage cheese

1 boiled egg, sliced or quartered

Tomato wedges or cherry tomatoes, halved (can be marinated)


Turkey, Chicken, or Beef Plate

3 or 4 ounces of turkey, chicken, or beef*

Cole slaw or broccoli slaw (homemade with no sugar)

Sliced tomatoes and/or other raw veggies


*Can be left over from last night’s dinner, or deli slices, or purchased cooked chicken or beef).

Any of the following mayonnaise salads can be served on a plated with raw veggies of choice.


Some of the following recipes use mayonnaise. It's preferable to use sugar free rather than fat free or low fat. I use Duke's.


In Phases 2 and 3, you can make sandwiches with the mayo salads, served on 100 percent whole wheat, sugar free bread, toasted if desired, or in warmed whole wheat pita bread.

Oriental-Style Tuna Salad

Four servings.


2 (6-oz) cans tuna (fancy solid white Albacore in water)

       (or 2 6.4-oz pouches white Albacore tuna)

1 can sliced water chestnuts, drained and coarsely chopped

1/2 cup mayonnaise (sugar free)

4 to 6 green onions, sliced (about 1/4 cup)

2 teaspoons fresh lemon juice

1 teaspoon lite soy sauce

Salt and pepper to taste


Rinse and drain tuna. Put in bowl. Add remaining ingredients and mix. Chill. Serve atop lettuce leaves or on a plate with fresh raw veggies such as red bell pepper, cucumber, or whatever you like.

Tuna Salad with Fresh Dill and Parsley

Two servings. Low fat. An easy to make tuna salad. Can be served inside of hollowed out tomatoes or over lettuce.


1 (6 ounce) can tuna (white albacore packed in water)

1/4 to 1/2 cup diced celery

1/4 cup chopped fresh dill

1 to 2 tablespoons chopped fresh parsley

2 tablespoons thinly sliced green onion

2 tablespoons mayonnaise (sugar free)

2 tablespoons plain low-fat or nonfat yogurt

1/2 teaspoon prepared Dijon-style mustard


Drain the tuna and place in a small bowl; flake with fork. Add celery, dill, parsley, green onion, mayonnaise, yogurt, and mustard; mix well.


Note: Can add about 1 teaspoon fresh lemon juice, if desired. Can also use 1/4 cup mayonnaise and omit the yogurt or sour cream.

Tuna Protein Salad


4 cups romaine lettuce, torn into bite-size pieces

2 hard boiled eggs, halved and then slice the halves

2 ripe tomatoes (medium size), chopped in bite-size pieces

1/2 cup low fat, shredded cheddar cheese (2 ounces)

1 large dill pickle, halved lengthwise and sliced

     (the type sold in refrigerated section of store)
1/2 cup of walnut halves

1/2 large red onion, cut in half-rings

1 (12-oz.) can fancy white Albacore tuna in water, drained


Toss it all together and top with your favorite sugar-free dressing.

Easy Chicken Salad

Three or four servings.


1 can (13 ounces) premium chunk chicken breast in water

1/2 cup mayonnaise (sugar free)

1/4 to 1/3 cup finely diced celery

1 teaspoon Mrs. Dash lemon pepper (salt free, sugar free)

1/2 teaspoon garlic powder


Drain chicken, place in mixing bowl, and flake with fork. Add mayonnaise, celery, lemon pepper, garlic powder, and salt if using. Mix well. Serve chilled.

Curry Chicken Salad

Low fat. Six servings.


3 cooked skinless, boneless chicken breast halves, chopped

3 stalks celery, chopped

1/2 cup mayonnaise (sugar free)

2 teaspoons curry powder


In a medium bowl, stir together the chicken, celery, mayonnaise, and curry powder.


Serve on plate atop lettuce leaves or on a plate with raw veggies.

Spicy Chicken Salad
Six servings.

1 lb. cooked chicken, diced
1/4 cup red onion, diced
1/2 cup mayonnaise (sugar free)
1 tablespoon Mrs. Dash Southwest Chipotle Seasoning Blend

Combine chicken, red onion, mayonnaise and Mrs. Dash seasoning in a medium bowl. Chill before serving.

Santa Fe Chicken Salad

2 cups diced, cooked chicken
1/2 cup thin-sliced celery
1/2 cup red bell pepper, cut into thin 1-inch strips (about 2 ounces)
2 green onions, sliced thin, diagonally if desired

1/2 to 3/4 cup mayonnaise (sugar free)
1/8 teaspoon garlic powder
1/2 teaspoon chili powder
1/2 teaspoon chipotle chili powder
Dash of black pepper (optional)
1 tablespoon chopped fresh cilantro (or 1 tablespoon Lite-House freeze-dried)

Mix dressing ingredients in a medium-large bowl. Add chicken and vegetables; mix well to distribute dressing evenly. Chill before serving.

Oriental Chicken Salad

Two servings.



4 ounces cooked chicken, cut into julienne strips

2 cups bean sprouts

2 cups salad greens, torn into bite-size pieces

1/4 cup diced cucumber

1/4 cup slivered green bell pepper


Arrange as desired on two salad plates or bowls.



1 tablespoon rice wine vinegar

2 teaspoons reduced-sodium soy sauce

1 packet Splenda (or other sugar substitute)

1/2 tsp. grated fresh ginger root (can use 1/8 tsp. powdered, but fresh is better)

2 tablespoons peanut oil


In bowl, combine vinegar & soy sauce with sugar and ginger; whisk in oil. Serve over salad.

Jalapeno Chicken Salad

Two servings.


1/3 cup diced celery

1/4 cup sliced or chopped green onions

1/4 cup sugar free mayonnaise

1 tablespoon dried parsley flakes

1 tablespoon fresh lemon juice

1 pickled jalapeno, seeded and chopped fine

1 small jar (2 ounces) diced pimentos

12 ounces of grilled chicken strips, chopped*

1 bag salad greens (or 4 cups torn romaine lettuce)

Salt and pepper to taste


Combine the first seven ingredients (celery through pimentos) in a bowl and mix well. Season to taste with salt and pepper. Stir in chicken strips. Cover and chill. Just before serving, top greens with chicken mixture.


*Note: Grill your own chicken (make extras when you grill, and freeze for later use) or for convenience, use precooked and packaged grilled chicken, fresh or frozen and thawed.

Dannon’s Greek Salad

Makes four servings. A tangy Greek salad with cucumbers, olives, and tomatoes. Use a hot or mild pepperoncini, depending on your preference.



4 plum tomatoes, seeded and diced

1/2 red onion, chopped

1/2 seedless European cucumber, diced

1/4 cup chopped fresh flat-leaf parsley

1/2 cup pitted calamata black olives, chopped

1/2 pound feta cheese, diced

4 pepperoncini peppers, chopped (optional)

Salt and pepper to taste


Combine all ingredients in a bowl except salt and pepper, then add these to taste.


1 cup Dannon® Plain Yogurt (can use low fat if desired)

1 tablespoon lemon juice

2 tablespoons red wine vinegar

1 teaspoon dried oregano leaves

1 teaspoon ground cumin


Combine yogurt with lemon juice, red wine vinegar, oregano, and ground cumin. Stir to combine. Add dressing to salad and toss.

Top of Page Main Diet Page

Home Page Site Index

This page on-line September 10, 2003

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

Main Diet Page

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