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Just take a look at some examples of our exciting 123 Diet Plan Recipes...
Terri-Ann's 123 Diet Plan is not a starvation diet it encourages healthy eating and tasty alternatives. These are just a few of the hundreds of recipes available to members and these are added to constantly as members swap and share ideas with one another, why not try one of these examples and see if the 123 Diet Plan could be right for you... Theres over 100 recipes in the members area, which you gain access to once you have purchased your plan. Please note these recipes are only examples to point out some of the ingredients allowed on the plan. You can make this plan as basic or fancy as you like as there loads of foods to choose from. You do not have to be an expert in the kitchen.

Burgers

Homemade burger can be served between two large flat mushrooms.  500g Lean minced beef or turkey mince, 1-2 egg whites, 1stock cube, crushed chili (if you want it spicy), You can add other herbs and/or spices as you want..

Put mince into a bowl and stir in the crushed stock cube. Add the egg whites and mix together until all the egg has been absorbed (it should form into a compact mixture, not too sticky).Then mix in the spices/herbs (add whatever spices you like to the mix.), Take lumps of the mixture and with your hands make into 6 patties and grill on a medium heat for 10-20 minutes turning in between.


Beef Bolognaise  

500g Lean Beef Mince, 1 Onion, finely chopped, 1 Clove Garlic, finely chopped, 5 Mushrooms, chopped, 1 tin Diced Tomatoes, 1 tbsp. Dijon Mustard, 1 tsp. Oregano, 1 tsp. Basil, Freshly Cracked Black Pepper, 1/4cup Water, 2 tsp. Chicken Stock Powder (optional)
  
Spray a frying pan with Olive Oil and wipe the excess away with paper towel. Soften the Garlic and Onions in the fry pan. Add mince and brown, breaking up into small lumps. Add Mushrooms and cook for a couple of minutes until they begin to soften. Add in the tin of Tomatoes, Water, Dijon Mustard, Oregano, Basil, Pepper and Chicken Stock Powder. Allow to simmer slowly for 15 or so minutes, stirring occasionally, until a bit of the liquid has been evaporated.

Vietnamese Steak - Stage 1

Black Pepperto taste, Coriander leavesa few, Garlic clove4, crushed, Ginger1 large piece, Oyster sauce1 table spoon, Sirloin Steak400gm, Soy sauce2 table spoons

Grate the ginger and chop the coriander leaves. Cut the beef into 1cm ( about ½ in) cubes. Mix the meat with the soy sauce, oyster sauce, ginger and black pepper, and leave to marinate for 30 minutes.Cook with the garlic over a high heat for 10-15 seconds, stirring quickly.Garnish with coriander leaves.

Meatballs in tomato sauce – Stage 2

Meatballs - 500g Heart Smart Beef Mince, 2 cloves Garlic,crushed, 2 Egg, 4 tbsp Oat Bran, 1 grated Carrot, 1 grated Zucchini,
Tomato Sauce - 1 tsp Olive Oil, 4 slices Bacon (only the good round end part),250g finely diced Mushrooms,2 tins Diced Tomatoes, 1 cup Beef Stock, Freshly Cracked Black Pepper, Fresh Basil (ordried)
To make the Meatballs:
Preheat oven to 180 degreesCelsius, Combine all Meatball ingredients in a large bowl and mix well withyour hands to combine., Roll tablespoon sized balls and place on a baking dish,evenly spread apart. Bake for 40 minutes, turning half way. Remove from theoven and place on some paper towel.
To make the Tomato Sauce:
Once the meatballs are in theoven…Heat the oil in a heavy bottomed pan. Add the onion and gently fry untiltranslucent. Add the Bacon and Mushroomsand fry until cooked. When Onion, Bacon and Mushrooms are cooked, add the tinsof Tomatoes, Beef Stock, Pepper and Basil. Bring to a simmer and slowly cookuntil meatballs are ready. Add Meatballs to the Tomato Sauce and allow to cookover a low heat for a little while longer until sauce reduces.

Diet Coke Chicken

6 Chicken Drumsticks (skin and visible fat removed) I use chicken breasts around 3 of them, 1 can of diet coke   5 tablespoons of passata   splash of Worcestershire sauce, Salt to season, Fry light or Pam spray    

Preheat oven to 200c of 400f. Place the chicken drumsticks in an oven proof dish, sprinkle with some salt and spray with some Fry light or Pam spray   Pour the can of diet coke in a frying pan and put on a high heat.   Add the passata and Worcestershire sauce   Keep on high heat and continuously stir.   As the coke begins to reduce it will start to go sticky. This is what makes a great barbecue marinade.


Baked Yoghurt Chicken
1/2 tsp. Chinese fives Spice powder, 1 tsp. chili, 2tsp, soy sauce, 1 clove garlic, crushed, 200g low fat natural yoghurt, 800g chicken breasts.

Put all marinade ingredients into a bowl and mix. Cut the chicken breasts in half and add to the marinade. Allow to stand for at least 4 hours. Preheat oven to 180degrees. Heat a non-stick frying pan over medium heat. Add chicken and cook 2 minutes each side. Transfer to a baking dish lined with baking paper and bake 8-10 minutes or until cooked through. The chicken stays really moist as long as it is not overcooked. Let stand for 5

Tandoor Chicken –Stage 1

6 chicken breast fillets.2 small pots non-fat yoghurt.2 tbsp tandoori masala spice mix.3 garliccloves, crushed.2cm piece ginger, crushed.2 green chillies, crushed.Lemon juice.Salt and black pepper

Mix all the ingredients together, except the meat. Make sure the garlic, ginger, chillies and spicesare completely crushed to make a smooth blend. Score the chicken so that the yoghurt-spice mixture gets inside the meat andmarinate overnight in the fridge. The next day cook in a moderate oven - 200c/400F/ Gas 6 - for 20 minutes thenbrown under the grill before serving.Serves 6

Sour Cream Pork
1 lb. Pork Tenderloin- cut into bits4 tsp. minced garlic1/4 cup diced onion1/2 cup - 1 cup fat-free Sour Cream

Preheat Oven to 180. Chop pork tenderloin into bite-size pieces - brown slightly in a pan with a tiny bit of cooking spray - you don't have to cook all the way, as the dish will finish in the oven. 2. Transfer browned pork from skillet into an oven safe baking dish with a lid. Salt and pepper to taste. Set Aside. 3. IN the same pan you cooked the pork - start sautéing 4 tsp. of minced garlic and 1/4 cup diced onion - when these start to brown - add a little bit of water to de-glaze the pan and get all the leftover pork bits and juices. 4. Once garlic and onions are sufficiently browned - add a bit more water(probably about a 1/4cup) reduce heat to medium low then stir in 1/2-1cup of fat-free sour cream. Should make a thick sauce. 5. Once the sauce is well mixed - remove from heat and pour over pork tenderloin in baking dish. 6. Bake for 30 minutes covered.

Baked Salmon  

4 x 175g (6oz) salmonfillets125ml,  (4fl oz.) dry white wine, 4fresh sprigs of dill, Salt and black pepper, Lemon wedges to serve  

Pre-heat the oven to 200°C/400°F/Gas 6. Wash the salmon and pat dry with some kitchen towel, then place it skin side down in a baking dish. Add the wine, sprinkle with some black pepper then place the dill on the salmon fillets. Bake the salmon in the oven for about 20-25 minutes, or until cooked. To serve, discard the juice from the pan and add freshly squeezed lemon.


Ginger and cinnamon Cod

Cod, 1tsp ground cinnamon Salt/ pepper 1 cal spray.  Sauce2 garlic cloves 2tbsp fish sauce 200 ml water 2 star anise 1 cinnamon stick 1tbsp ginger (or if you have root ginger 3 cm peeled and shredded) 6 tbsp. sweetener. 

Cook the cod in a frying pan for about a minute both sides, with the cinnamon and seasoning coated on it. Put it in a baking dish after you have cooked both sides for a minute or two.  Mix all the sauce ingredients in a bowl apart from the sweetener. And give it a stir.  In a pan try and make a caramel with the sweetener. When sweetener nearly dissolved adds the rest of the sauce ingredients and simmer gently till u get a syrupy consistency.  Once you've don’t this place the sauce over the dish and place in oven for 10-12 minutes. This recipe was for 2 cod filets.

No Pastry Quiche Stage 1

4 whole eggs, 10 egg white, 10 oz fat free cottage cheese, Salt, Black Pepper, Vegetables of your choice (see variations that follow for some ideas)

Blend together eggs, whites and cottage cheese until well combined. Add salt and pepper and stir well. Fill ovenproof dish with vegetable mixture of your choice.Top with egg mixture. Place in preheated oven gas mark 6 for about 15-20 minutes or until just set. If using a large baking dish cook for about 20-30 minutes or until just set. Let cool then pop out of dish. Can be stored in fridge for about 4-5 days.

Garlic Pockets - Stage 1

8 tablespoons of 0% Cream cheese, 4 Chicken breasts, 4 thin lean slices of ham, Garlic powder, sea salt and freshly ground pepper to taste

Pre-heat your oven to 180C.

Create a pocket in each chicken breasts by slicing along the middle taking not to cut all the way through though. Sprinkle some sea salt, freshly ground black pepper and garlic powder inside each pocket. Place 1 or 2 tablespoons of cream cheese into each pocket.
Wrap the chicken piece with the ham making sure the pocket opening is covered. Wrap each chicken piece in foil and bake in a moderate oven for about 30 minutes. Unwrap and finish under the grill.

Soft Boiled Eggs and Crispy meat

Eggs2, Ham5 slices, Salt1-2 pinches  

Preheat oven to200C.  Put eggs into cold, slightly salted water and boil for 11 minutes. When the oven is ready put the ham inside laid out on a grill. Let it cook for 7 minutes. Turn the ham slices over and up the heat (if you have a grill function in your oven use it now). Check on the meat in about 5minutes.  Once the eggs are done, and the ham is fully crisp and enjoy the two together!

Cottage Cheese or Philli Peppers

6 mini sweet peppers, 2 T cottage cheese or philli cheese, 2 T sun-dried tomatoes

I stuffed half the pepper full of cheese then the tomatoes and finished with a bit more cheese.  I tried not to cut the top of the peppers off so I wouldn’t lose any of the filling on the barbecue or oven cook for 20 mins.  The peppers were awesome with the sausages. 

Simple Chicken Meatball Soup

Chicken meatball soup - about 250g chicken mince, add chopped garlic, coriander and parsley, roll mix into bite size meatballs.

Boil 2.5 cups of water and add 2 chicken stock cubes, whilst boiling, add meatballs and continue to boil until meatballs cooked through, add soy sauce to taste and top with spring onions.

Winter Tomato Soup

Half lemon 800gtomatoes   220g of carrots, chopped   One stick of celery   5 drops of Tabasco   Sea salt and black pepper Fresh basil 3leaves

Fully was the lemon and then feel half of it., and cut it up into tiny squares. Places the tomatoes, carrot, celery and lemon in a blender and mixt together. Once fully blended, add salt, pepper, and some fresh basil and finally to taste the Tabasco. Chill in the fridge for at least 1.5 hours

Prawn Cocktail

150g of cooked cocktail prawns, 200g of 0% fat Greek yoghurt, A pinch of paprika, 1 table spoon of chopped chive, A squeeze of lemon juice, Tabasco sauce, optional

 Place the Greek yoghurt in a bowl and fold in the lemon juice, chopped chives, paprika and tabasco sauce. Mix well until all ingredients have blended together. Then add the prawns and mix until they are nicely covered with the sauce. Sprinkle with paprika and serve very cold.

Grilled Stuffed mushrooms

4 x Large field mushrooms  approx. 4 x tbsp. low fat cottage cheese small bunch of fresh parsley, basil or whatever herbs you have on hand, 1/4 red onion finely diced, 1 garlic clove crushed/finely sliced 1/2 lemon, ground black pepper  

Turn on grill.   Remove stems from mushrooms, finely dice the stems. Place stems into a small bowl, add cottage cheese, herbs, garlic, onion, squeeze of lemon and seasoning. Mix al together. Place mushrooms on baking tray, spoon mixture into mushroom caps. Place into grill for about 15min, can be shorter or longer, till cheese looks golden.  OR You can also bake them at 180degrees (fan forced) for 15-20min.   Can also try adding chopped up tomatoes in cottage cheese mixture. Great as a side dish with steak

Strawberry Mousse

500gms Natural Fat Free Yogurt - I used (Natural Fat Free Yogurt), 1 satchel Strawberry sugar free Jelly Crystals, 2 egg Whites, or 1/3 cup of egg white ¼ cup boiling water  

Place Yogurt into a med size bowl. In a small bowl mix jelly crystals in ¼ cup boiling water until completely dissolved. Mix into yogurt until completely mixed through. In another bowl beat egg whites with electric beaters (mixer) until they are fluffy, shiny and form stiff peaks. (a stick blender will not work for this).Gently fold the beaten egg whites into the yogurt mix cover with cling wrap and place in fridge to set. About 1 hour.  This makes a very delicate and fluffy mousse, lovely and light, ideal for the warmer weather. Substitute strawberry crystals to any flavours. The addition of egg whites also provides extra pure protein and gives that genuine mousse texture.

Cheese Cake

1 packet sugar free strawberry jelly, 1 tub Philadelphia extra light cream cheese,      

Make the jelly up following the instructions on the packet but only use 3/4 water than the instructions state.     Whip the Philly cream cheese with electric mixer.   Slowly mix the prepared jelly into the cream cheese.   Place into jelly moulds and put in the fridge and allow to set for at least 4 hours. 

Lydia’s Milk Choco Lollies

1pt skimmed milk 3tbsp sweetener 1 level tbsp. corn flour suggested flavours 2 level tbsp. low cal hot choc, 4 tbsp. sugar free cordial ,a few drops of peppermint essence and food colouring if you want it to look funky.

Mix 4tbsp milk with sweetener and corn flour. Pour remaining milk into a pan and blend in the corn flour mixture. Heat stirring until boiling and thickens slightly remove from heat and if using hot choc add now if using other flavouring add it once its cooled down. Pour into lolly moulds and freeze. You can have 1 per day max.

 
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Please Note: Before starting the 123 plan it is your responsibility to ensure that you are fit and healthy, without any underlining medical conditions. If in doubt please consult a doctor before purchasing. Terri-Ann Mitchell and 123 Plan will not be held responsible should any problems arise.