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Phase 1 Vegetables




See Phase 1 Salads—Side for marinated tomato and other salad recipes using tomatoes.

Broiled Tomatoes

Two servings.


2 small tomatoes (about 6 ounces each), halved horizontally

2 teaspoons olive oil

1 clove garlic, crushed

Salt and pepper

Fresh basil leaves, chopped (optional)

Chopped parsley (optional)


Arrange tomato halves on a broiler pan. Sprinkle each half with 1/2 teaspoon oil. Place under the broiler; broil slowly until heated through.


Top with garlic, salt, and pepper to taste; cook 2 minutes longer. Remove from broiler. Sprinkle with basil and parsley, if desired.


Note: If you don’t have fresh basil, you use dried and add with the other ingredients before broiling.

Herb-Roasted Tomatoes

Two servings.


1 to 2 teaspoons olive oil, divided

2 large red tomatoes (7 to 8 ounces each), halved

1 clove garlic, minced (or 1/2 teaspoon minced garlic from jar)

1 tablespoon fresh thyme leaves (or 1 teaspoon dried)

Salt and black pepper to taste


Preheat oven to 350°F. Lightly coat a 9- by 13-inch baking pan with half of the oil. Arrange tomatoes, cut side up, in pan. Sprinkle tomatoes with garlic, thyme, salt, and pepper; dot with remaining oil. Bake 45 minutes to 1 hour, until very soft. Serve hot or at room temperature.

Baked Italian Tomatoes


Tomato slices

Italian Seasoning

Shredded mozzarella cheese


Preheat oven (or toaster oven) to 350 degrees. Place foil on baking pan, and spray with cooking spray. Place the tomato slices on the foil, sprinkle with Italian seasoning, and sprinkle with the cheese. Bake for about 15 to 20 minutes, or until crisp.

Sautéed Cherry Tomatoes with Chives
Two servings. A good side dish for dinner, and good with eggs for breakfast.


2 teaspoons olive oil

20 cherry tomatoes

1 tablespoon chopped fresh chives*

Salt and freshly ground black pepper to taste


In a medium skillet, heat oil over medium-high heat. Add tomatoes and sauté until skins begin to split, 3 to 4 minutes. Remove from heat, toss with chives, and season with salt and pepper. Serve immediately.


*Note: Can use frozen or freeze-dried chives, or chopped green onions.

Cherry Tomatoes with Pecans

Two servings. Contributed by Jean Lockwood.


1 tablespoons extra-virgin olive oil

1/4 to 1/2 teaspoon (to taste) minced or crushed garlic from jar

16 to 20 cherry tomatoes, stemmed

2 tablespoons coarsely chopped pecans

1 tablespoon red wine vinegar

Salt and freshly ground pepper to taste

Chopped fresh basil for garnish (optional)



Heat the oil in a skillet over moderate heat. Add the garlic and tomatoes, and sauté just until the tomatoes are warmed through, about 3 minutes.  Add the pecans, vinegar, salt, and pepper; stir for 1 minute. Garnish with chopped basil, if desired.

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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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