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 Phase 2 Recipes



Sandwiches should be made with 100 percent whole wheat or whole grain bread with at least 3 grams of fiber per serving size as listed on the product package. You can use loaf bread, pita bread, English muffins, or tortillas.


Most brands of breads and crackers contain added sugars—avoid these if at all possible. Try to find sugar-free bread products. Especially avoid those that contain corn syrup or high fructose corn syrup. If you can’t find sugar-free bread, choose those made with molasses or honey rather than those made with other sweeteners.


Nature’s Own makes a line of 100 percent whole wheat loaf bread and burger buns that are good.


Sandwiches are good for snacks, lunches, potlucks, and picnics.


There are some recipes for chicken, tuna, turkey, and egg salads in Phase 1 Lunches that can be served as a sandwich in Phase 2.

Peanut Butter and Jelly

The King of all sandwiches.


Two slices of whole grain bread

2 tablespoons natural peanut butter (creamy or crunchy)*

Sugar-free jam (Polymer’s sweetened with Splenda is good)


Note on peanut butter: If the peanut butter has too much oil on top, you can just pour it off and stir. Does not need to be refrigerated. If you prefer to refrigerate, stir well a few times until it gets firm so the oil will be distributed evenly.

Peanut Butter and Banana


2 slices of whole grain bread, toasted

2 tablespoons natural peanut butter (smooth or crunchy)

1 tablespoon mayonnaise (low or no sugar)

1 very small banana, sliced


Spread mayonnaise on one slice of bread and peanut butter on the other. Cover with sliced bananas and put together.

Deli Meat Turkey or Roast Beef Sandwich


Lean deli turkey or roast beef




Mustard or mayonnaise

Egg Salad with Cheese

This is a healthy, protein-packed salad. It makes an excellent sandwich.


4 hardboiled eggs

3 ounces reduced-fat cheddar cheese, shredded

1 tablespoon mustard

1 teaspoon mayonnaise (with no added sugars)


Finely chop the eggs. Mix in the cheese slowly, one spoonful at a time. Add mustard and mayonnaise, and stir well.

Basic Egg Salad with Optional Additions


8 hardboiled eggs

1/2 cup mayonnaise (with no added sugars)

1 tablespoon Dijon mustard

1/2 teaspoon salt

1/4 teaspoon pepper

1/4 cup finely chopped celery


Optional additions:

1 teaspoon chopped chipotle chilies in adobo sauce

2 tablespoons chopped fresh chives or green onions

2 tablespoons chopped green or black olives

1 tablespoon chopped sun-dried tomatoes

1/2 tablespoon chopped fresh dill (or 1 teaspoon dried dill)


Chop eggs roughly. In a large mixing bowl, using a wooden spoon, mix eggs with mayonnaise, mustard, salt, and pepper. Stir in chopped celery.

Egg and Olive Spread

Makes six generous sandwiches.


6 hard-boiled eggs

9 green olives with pimentos

1 teaspoon onion flakes

1/2 teaspoon Dijon mustard

3 tablespoons mayonnaise (approximately)

Seasoned salt (to taste)*


Finely dice eggs and olives. Add onion flakes and mustard. Season lightly with seasoned salt. Mix with just enough mayonnaise to bind ingredients. Chill overnight.


*Note: Try Jane’s Crazy Mixed Up Salt.

Chopped Egg and Onion Spread
Six servings @ 2 eggs per serving. From www.carb-lite.au.com.


12 hard boiled eggs
1 small onion, diced fine
1/3 cup olive oil
White pepper to taste

Chop the eggs and set aside. Sauté the onion in the oil until it starts to brown. Add the onion and oil to the chopped eggs and mix well. Add pepper to taste, and chill. Serve on toast or in pita bread. You can also spread this on celery.

Tuna and Egg Salad Sandwich

Recipe by MizFrog.


12-ounce can Fancy White Albacore tuna (or use two 6-oz cans)

1/2 cup chopped onion

1/4 cup dill pickle relish

4 hard boiled eggs, chopped

1/2 cup mayonnaise (more or less)

1 teaspoon Nature’s Seasons (or salt and pepper to taste)


Rinse and drain tuna. Put in bowl, and break into chunks with fork. Add remaining ingredients and mix well. Serve on toasted whole wheat bread or in a pita.

Pimento-Cheese Spread

Recipe by MizFrog. I get a lot of recipe requests for this when I take to a gathering.


3 cups (12 ounces) shredded cheddar cheese (reduced/low fat)

1/2 cup nonfat or low fat cottage cheese

4-ounce jar chopped pimentos

1/2 to 3/4 cup mayonnaise (low sugar or no sugar) to desired consistency

1/2 cup dill pickle relish (can use sweet relish if made with sugar substitute)

1/2 teaspoon black pepper (or more to taste)


Combine all ingredients and refrigerate until ready to serve.

Tomato-Cheese Sandwich


2 slices whole grain bread

Mayonnaise to taste (low or no sugar)

Mustard to taste

Dash of dried dill

1 large tomato slice

1 red onion slice

1 slice low fat cheese (any kind)

1/4 cup alfalfa sprouts (optional)


Mix mayo, mustard, and dill. Spread on one slice of bread. Top with tomato, onion, cheese, and sprouts if using. Top with remaining slice of bread.

Turkey Wrap Ole'

Makes 2 wraps (2 servings). From www.familytime.com. Whether just a snack or a quick meal, these wraps will stop the hunger pangs. Add some sliced cheese, too, if you wish. Quick and Easy.


6 oz. sliced deli turkey breast

1/2 cup chunky salsa

2 whole grain or 100% whole wheat tortillas (8")

Sliced low fat cheese (optional)


Place 3 oz. turkey and 1/4 cup salsa down center of each tortilla. Top with cheese, if using. Fold tortilla around filling.

Lima Bean and Nut Sandwich


1 large can (14 to 16 oz) lima (butter) beans, drained

1/4 cup smoked nuts (almonds, walnuts, or pecans) with no added sugars

Olive oil (mild)

Garlic powder (optional)

2 tablespoons finely chopped pimento pieces

Salt to taste


Place nuts and several teaspoons of olive oil in food processor and grind to a very fine paste. Add lima beans and a dash of garlic powder. Pulse until nicely combined. Add a bit more olive oil if needed. Place in a bowl, add diced pimento, and stir well.


Chill and use with crackers or as a sandwich or pita filling.

Melted cheese sandwich


2 slices whole wheat bread

2 cheese slices, any kind, can use low fat

Butter or trans fat free margarine


Put cheese in the between the bread. Melt the butter or margarine in small skillet. Fry the sandwich until cheese is melted and bread is browned. Also good with a thin slice of onion on the cheese.

Barbecued Onion Sandwich

Two servings.


One medium Vidalia or other sweet onion

1/2 cup barbecue sauce with no added sugars


Slice onion and separate into rings. Cook onion in the sauce until soft and limp (15 minutes more or less). Scoop into a whole grain roll.

Quick Lunch or Snack Pizza


1 whole grain pita (high in fiber, no added sugars)

Olive oil

Tomato slices

Part-skim mozzarella cheese (shredded)


Top the pita with some olive oil, then the tomato slices and the cheese. Bake in toaster oven until hot and cheese is melted. Cut into four wedges before serving.

English Muffin Mini Pizzas


Whole wheat, high fiber English muffins

Pasta sauce (with no added sugars)

Low fat shredded mozzarella cheese

Toppings (veggies such as peppers, onions, mushrooms, black olives, etc.)


Top English muffins with sauce, toppings, and cheese. Bake on a cookie sheet at 375 degrees.


These mini-pizzas are perfect for quick lunches, after-school snacks, or any time you need to feed a hungry group of kids. They can prepare the pizzas themselves with the toppings they like.


Stock up on English muffins and shredded mozzarella cheese and freeze them. Purchase extra jars of sauce when they're on sale so you can put these pizzas together anytime.

Four quick lunches using whole grain or 100% whole wheat tortillas


If you eat lunch at home, or have access to a microwave and fridge at work, these make a good, quick lunch.


1. Place tortilla on a cookie sheet, spread with refried beans, sprinkle with low fat grated cheese, and heat until cheese is melted. Serve with chopped tomatoes, minced raw veggies, and salsa.


2. Make low fat whole wheat tortilla chips. Preheat oven to 350 degrees. Brush tortillas with extra virgin olive oil or canola oil, sprinkle with your favorite seasonings, and toast in the oven until crisp and very slightly browned. Serve with salsa, guacamole, hummus, or with bean soup.


3. To make quesadillas, warm tortilla to soften on a hot griddle. Sprinkle one half with grated or sliced low fat cheese. Fold over and heat until cheese is melted. Turn over if desired, during cooking. Optional: You can add some cooked veggies (leftover roasted veggies, such bell peppers and onions, are good).


4. Make a tortilla pizza with low fat Monterey jack cheese, spicy bean dip, diced green chilies, fresh cilantro, and sour cream.

Chickpea and Onion Sandwich


1 can chick peas, drained

1 small or medium onion, chopped

Mustard to taste

Relish to taste (optional, use sugar free)

Whole grain bread (Rye is great with this)


Cut up onion into small pieces Throw everything together in bowl. Mash up chick peas, onion, mustard, relish with fork. Spread on bread.


Cucumber Sandwiches

Tasty, easy to make, and perfect for snacking.


1 medium-sized cucumber (or 1/2 English cucumber)

¼ package (2 oz) softened cream cheese

3 tablespoons of prepared horseradish

1/2 teaspoon onion salt


Peel the cucumber and chop finely. Mix the chopped cucumber with the cream cheese, horseradish, and onion salt.


Spread some softened butter or soft trans fat free margarine on each slice of bread before adding the cucumber mix.

Salmon-Cucumber Sandwiches


1 (6-oz.) can boneless, skinless salmon, drained and flaked

1/2 cup peeled, chopped cucumber

3 tablespoons plain yogurt

1 tablespoon lemon juice

4 100 percent whole wheat sandwich buns*

2 tablespoons trans fat free margarine (Brummel & Brown spreads best)

Small pieces lettuce


Combine salmon, cucumber, yogurt, and lemon juice in small bowl. Spread thin layer of margarine on cut sides of whole grain, sugar-free sandwich buns and line with lettuce. Fill with salmon mixture.

Monte Cristo Salmon Sandwich

One serving. From Dr. Weil’s Recipe of the Day e-mail: Monte Cristo sandwiches are traditionally made with white bread filled with ham, turkey and cheese, dipped in egg, fried and served with sour cream and jam. Ours is a much healthier version using leftover or canned salmon. Start to finish: 15 minutes.


2 slices whole grain bread

4 ounces cooked or canned salmon

2 tablespoons salsa

1 egg


Flatten the bread slices as much as you can with a rolling pin.


Mash the salmon and salsa together in a bowl. If the salmon is cold, heat the mixture in the microwave for 1 minute to take off the chill. Make a sandwich of the bread with the salmon mixture in the middle.


Beat the egg in a bowl and pour into a saucer. Dip the sandwich in the egg so that both sides are coated. Fry the sandwich on a nonstick pan over medium heat for about 5 minutes, turning half way to brown both sides. Serve with additional salsa if you like.

Chicken Salad in Pita Bread

Two servings.


2 whole grain pita breads, cut into wedges

2 tablespoons mayonnaise (low or no sugar)

1 teaspoon finely chopped green onion

dash lemon juice

dash ground black pepper

6 oz. pkg.) Oven Roasted Chicken Breast Cuts

1 cup red or green seedless grapes (optional)


Mix mayo, green onion, lemon juice, and pepper. Add chicken breast cuts; stir to coat. Serve in pita bread with grapes on the side.


Note: You could use 6 ounces of leftover grilled chicken from dinner.


Tip: For best quality, store unwashed grapes in a sealable plastic bag in the refrigerator. Wash grapes and blot dry with paper towels just before serving.

Rosemary Chicken Salad Sandwiches

Makes five sandwiches. Recipe from Cooking Light magazine.


3 cups chopped roasted skinless, boneless chicken breasts (about 3/4 pound)

1/3 cup chopped green onions

1/4 cup chopped smoked almonds

1/4 cup plain fat-free yogurt

1/4 cup sugar free mayonnaise

1 teaspoon chopped fresh rosemary

1 teaspoon Dijon mustard

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

10 slices whole-grain bread


Combine first 9 ingredients (all except bread), stirring well. Spread about 2/3 cup of chicken mixture over each of 5 bread slices, and top with remaining bread slices. Cut sandwiches diagonally in half.

Tomato Sandwich


2 slices whole grain bread

2 slices ripe tomato

Few leaves of lettuce


Pickle slices (not sweet pickles)


Toast the 2 slices of bread, and spread the mayo on both of the slices. Put lettuce, tomato, and pickle slices between the slices.

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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

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