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Chunky Apple Oatmeal Muffins – Ideal Protein Phase 1, Low Carb

Chunky Apple Oatmeal Muffins – Ideal Protein Phase 1 Compliant

I’ve been experimenting a lot with making recipes out of the Ideal Protein packets and so far these Chunky Apple Oatmeal Muffins are my favorite!  They are super moist and apple-y delicious! They are made with the Apple Oatmeal packets.  If you are following an Ideal Protein alternative plan, then just use the Proti Diet apple cinnamon oatmeal packets available.  They will work great with this recipe!

What makes these muffins so awesome is a secret ingredient that tastes like baked apples!  And that secret ingredient is chayote squash!  Also called chayote fruit in some places.  Do you see where this is going? Cut into chunks and baked with cinnamon, those chayote pieces taste just like baked apple!  The bonus is this: if you are following the Ideal Protein Diet plan, you count them as a vegetable.  Oh bliss!

chunky apple oatmeal muffinsHere is a picture of them so you know what to look for in the store.

They are larger than an apple, kind of oblong with a ‘bum’ at the end.  The ones available in the stores around here have a smooth surface and a light green color. The skin is very thin and can be peeled with a vegetable peeler.

They are very crisp, and take on the flavor of what you are making. If you are missing fruit, then these might be a great find for you!

easy chayote squash recipeIngredients for Chunky Apple Oatmeal Muffins (makes 2 servings)

  • 2 Ideal Protein Apple Oatmeal Packets (or use Proti Diet Apple Cinnamon Oatmeal)
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1 packet Stevia or whatever sweetener you are using
  • 1/3 cup egg whites (or 2 egg whites)
  • 2 teaspoons oil
  • 3-4 tbsp water
  • 1 cup chayote squash chunks (about the size of raisins)


  1. In a small bowl, microwave chayote with 1 tbsp water for about 2 minutes
  2. In another small bowl stir together all the dry ingredients.
  3. Add liquid ingredients
  4. Fold in the cooked chayote squash.
  5. Divide the mixture into either a 6 cup silicon muffin pan or whoopie pan.  I used a whoopie pan in this picture because I they make muffin tops, which I like!
  6. Sprinkle the tops with a little extra cinnamon.
  7. Bake at 350 for 10 minutes if using the whoopie pan, or 12 minutes if using a muffin pan.

Three of these muffins count as 1 unrestricted Ideal Protein Packet for Phase 1.  In addition, count 1 teaspoon oil and 1/2 cup Select vegetables.

I really hope you love these!

Triple Chocolate Muffin Cakes – Ideal Protein Phase 1 Compliant

Triple Chocolate Muffin Cakes

Triple Chocolate Muffin Cakes – Ideal Protein Phase 1 Compliant

Is it a muffin?  Or is it cake?  You will have to try these triple chocolate muffin cakes and decide! They turned out moist and delicious and very satisfying to my chocolate sweet tooth!

The recipe uses 2 different Ideal Protein packets, Chocolate Chip pancake mix and Dark Chocolate Pudding Mix.  If you are following the plan using alternative Ideal Protein products, then you can make this recipe using the regular ProtiDiet pancake mix and their chocolate pudding mix.  It will be a double chocolate muffin cake, but still!  Plenty of chocolate flavor to go around!

Ingredients List for Triple Chocolate Muffin Cakes

Walden Farms Calorie-Free Dip-Chocolate 12 OzWalden Farms Calorie-Free Dip-Chocolate 12 Oz

    • 1 packet Ideal Protein Chocolate Chip Pancake mix
    • 1 packet Ideal Protein Dark Chocolate Pudding mix
    • 1 tsp baking powder
    • 1/3 cup egg whites (or 2 egg whites)
    • 2 tsp oil
    • 2-3 tbsp water (or enough to make a batter)
    • 2-3 tbsp Walden Farms Chocolate syrup or dip

Assembling Triple Chocolate Muffin Cakes

  1. Combine all ingredients except for the Walden Farms chocolate syrup into a small bowl.
  2. Divide the mixture evenly into a 6 piece muffin pan. (Use silicon pans, they work amazing!)
  3. Bake at 350 for 15 minutes
  4. Done when a toothpick inserted into middle of muffin comes out clean.
  5. Remove muffins from pan and allow to cool completely.
  6. Once they are completely cold, use a sharp knife to slice each muffin in half.
  7. Spread Walden Farms dip or syrup in the middle layer and put the top back on the muffin.  You can also spread some on top.

This recipe makes 6 triple chocolate muffin cakes and 3 of them are one unrestricted Ideal Protein serving for Phase 1 plan.

 Check out my other Ideal Protein recipes and articles here.

This recipe also works well if you want to swap out the Ideal Protein packets and use Ideal Protein Alternative Plan packets.  Although I am a great believer in the program (22 pounds lost so far at the time of writing this), I know it is expensive and there is a large Facebook group of people who are doing the IP plan using alternative packets.

Ideal Protein Egg Roll in a Bowl Recipe

egg roll in a bowl recipeEgg Roll in a Bowl Recipe Ideal Protein Compliant

This healthy Egg Roll in a Bowl recipe is one of my favorite Ideal Protein dinner recipes!  It is super fast and easy and the taste is very authentic.  Chinese food cravings be gone!

I got the idea from a fellow blogger Jessica and her brilliant recipe for Egg Roll in a Bowl right here.  I have tweaked it to fit the Ideal Protein diet plan.  Her site is a treasure trove of clean eating ideas so I hope you give her Clean Eating blog a visit!

Zero Carb Zero Sugar Natural Rice Vinegar is Key to Egg Roll in a Bowl Recipe taste!

Nakano Natural Rice Vinegar, 12 OunceNakano Natural Rice Vinegar, 12 Ounce

There are just a couple of key tips I want to share about prepping this ‘Egg Roll in a Bowl’ dish so that it tastes the most authentic, while still following the Ideal protein plan.

Rice vinegar is key but most of them are seasoned and loaded with sugar. You must look for an all natural rice vinegar that has zero carbs, zero sugar to be Ideal protein compliant.

Be sure to read the label!

The second tip is to use ground chicken if you can get it.  It still works well with ground turkey, but the ground chicken just gives an edge (as voted by my teenagers).  Also I use 4 ounces usually, but you can use up to 8 ounces if you have not used any of your protein for the day.

Shan - Ginger Garlic Paste - 700g, Premium QualityShan – Ginger Garlic Paste – 700g, Premium Quality

The only other thing that makes this even better is ginger paste.

Here again, you want to find one like that that has no added sugar and zero carbs.

Yes, you could also grate some fresh ginger. I love fresh ginger, but I’m a working mom and so products like that make a huge difference for me!


Egg Roll in a Bowl Recipe Ideal Protein Style!



  • 4-8 ounces ground chicken(or ground turkey, see notes above)Egg Roll in a Bowl Recipe
  • 1 or 2 teaspoons oil
  • 2 green onions, diced
  • ½ c bean sprouts
  • ½ c. bok choy, diced
  • 1 c. Sui Choy, diced
  • 1 tbsp soy sauce
  • 1 tsp rice vinegar, must be the Natural kind with zero carbs and sugar
  • 1 tsp ginger paste


  1. Saute ground chicken in non stick pan until cooked. Drain off fat and set aside chicken, but leave all the bits in the pan.
  2. Heat oil in the same pan
  3. Stir fry the onions, choy and beansprouts until softened.
  4. Add the chicken and stir fry another minute
  5. Add the soy sauce, rice vinegar, ginger garlic paste.
  6. Stir fry another 30 seconds.


Ideal Protein Apple Danish Recipe

Ideal Protein Apple Danish recipeThis Ideal Protein recipe for Apple Danish uses the Apple Oatmeal packet. This is one of my favorite Ideal Protein breakfast recipes!  I usually make 6 danishes and save 3 for another day.  If you are following the Ideal Protein Alternative plan you can use the Proti Diet Apple cinnamon packet instead.

Ideal Protein Apple Danish RecipeWalden Farms Calorie Free Fruit Spread Apple Butter — 12 Oz

The Key Ingredient for Ideal Protein Apple Danish Recipe

The key ingredient to this Apple Danish recipe is Walden Farms Apple Butter. Although the Ideal Protein oatmeal packets can be used to make tasty muffins, what makes this more of a danish is the sweet center filling.

You could also use one of the Walden Farms sugar free jams.

Each Apple Danish gets 1 teaspoon of the Apple Butter in the center. The Apple Butter is quite sweet, so it is more than enough!


ideal protein apple oatmeal muffinsIngredient List for Ideal Protein Apple Danish Recipe (2 meals)

  • 2 packets Ideal Protein apple oatmeal
  • 2 eggs
  • 1 teaspoon baking powder
  • 1 packet Stevia (or whatever sweetener is allowed by your coach)
  • ½ teaspoon cinnamon
  • ½ -1 cup grated zucchini 
  • 2 tbsp Walden Farms Apple Butter

Note: Peeling the zucchini first like I did here gives this more of an authentic Danish look (less green bits)

Chicago Metallic Non-Stick Original Muffin Top PanChicago Metallic Non-Stick Original Muffin Top Pan


  1. Beat eggs in a glass bowl or measuring cup
  2. Add the rest of ingredients except Apple Butter and use a spatula to combine until mixed
  3. Divide evenly among a 6 count whoopie pan, flatten the batter. (The exact pan that I use is pictured right)
  4. Using a spoon, make a small well or indentation in the middle of each one.
  5. Bake at 350 for 10 minutes.
  6. Before eating, fill each depression with 1 teaspoon apple butter. Enjoy!


Ideal Protein Apple Danish Recipe

My Favorite Ideal Protein Breakfast Recipe!

Ideal Protein – Follow Along with Me on Week One!

Ideal Protein

Ideal Protein – What is It?

Recently I noticed that a colleague at work was disappearing before my very eyes.

I had noticed that he was eating vegetables at lunch, which was weird in and of itself because he was a confirmed veggie hater.  Or so I thought.

He told me that he had lost 40 pounds on the Ideal Protein plan.

So what is the Ideal Protein plan?  I had to know!

Ideal Protein is moderately low carb, low fat and moderate protein. It is a system of packets and bars along with your own chosen food.

You have 3 packets a day (2 meals and 1 snack) which you can embellish with vegetables and protein. Dinner is 8 ounces of protein along with 2 cups of vegetables. You can also have unlimited salad veggies like lettuce and cucumber.

At first I was afraid of the committment to coaching and buying the foods so I followed the Ideal Protein Alternative plan on my own.  I used the ProtiDiet Packets (see bottom of this page) and I did lose a few pounds but I also lost my way several times and cheated.

All the while I watched my coworker’s  weight disappear some more and so decided to jump in.  All in!

I will chronicle my week to week journey here, starting with Week 1 below!

Week 1 Day 1 of Ideal Protein

Day 1 began with me visiting an Ideal Protein coach.  In that visit I filled out a medical and health form and I was weighed and measured. The first meeting took about an hour to go through everything.  I left with a large grocery bag filled with the food and supplements need for my first week.  I also had a DVD to watch and a file folder of a lot of information to read as well as a journal to be filled in every single day.

Daily Ideal Protein Meal Plan

This is the basic plan outline:

Breakfast: 1 Ideal Protein Food (they call them packets), 1 MultiVitamin, 1 Potassium

Lunch: 1 Ideal Protein Food, 2 cups of ‘Select Vegetables’, Optional Unlimited raw veggies(think high water, low carb and green)

Dinner: 8 ounces Protein, 2 cups Select Vegetables, Optional unlimited raw veggies, 2 Cal-Mag, 1 Multi-vitamin, 2 Omega 3

Evening: 1 Ideal Protein Food, 2 Cal-Mag

During the day, you use 2 teaspoons olive oil, 64 ounces water and 1/4 teaspoon Ideal Salt. (same as Lo Salt). The salt helps to minimize Keto Flu symptoms which many experience eating low carb.

Notes:  You can split up your protein.  I am more than satisfied with 4 ounces at dinner so I eat an egg with my breakfast (2 oz) and 2 ounces protein with my lunch.

What happened in my first week of Ideal Protein?

  • I got an email every day with a 3 minute video to watch to learn more and stay motivated
  • The email also included a new recipe to try
  • I got 2 phone calls from my coach to see how I was making out.  She also gave me her cell number and twice I texted her to ask a question, which she answered promptly.
  • I lost 9 pounds!

Did you read that!?  Nine Pounds!

Ok, so this was just a basic overview of Ideal Protein and I will be sharing more as I go along.  I am almost at the end of week 2 and I have already come up with several of my own recipes and ways to pump up those packets!  These are all coming as fast as I can write them for you! So be sure to stay tuned!

I Can’t Afford Ideal Protein

Ideal Protein is spendy and I am so grateful that I can afford it.  I figure it will cost me about $120 (Canadian dollars) a week for the IP foods and then whatever other foods and supplements I will need along the way.  I need to weigh out the fact that I won’t be spending money on my morning Starbucks run, restaurants, alcohol, etc.

But I get that it still might be too much and there are Protein Foods out there that you can substitute for the packets and follow this program exactly for about half the cost.  While I highly recommend getting the coaching, I get it and everyone should be able to do this.  ProtiDiet makes awesome food packets that can be used instead, see what I found below and be sure to read more about Ideal Protein Alternative Plan in my next article.

Ideal Protein Alternative Food Packets

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