sample recipe

Finally it’s time to eat! You’ve already learned how to put a basic Diet Code meal on the table – choose your fundamental foods (see Following The Code - The Right Foods), combine them in proportion (see Following The Code - The Right Proportions), and prepare them simply (see Cooking The Code - Cooking Techniques). You could do very well in terms of nutrition, satisfaction, and weight loss with no more than that – but the recipes in The Diet Code will make it easier on the days when you’re running short on ideas and time! You know these recipes meet The Diet Code requirements and are designed to get you to your ideal weight. But just as important, they’ll knock you out with how they look and how they taste.

Take a look at the sample recipe here and once you taste the delicious results, you can find many more in The Diet Code book.  Just remember, this is food that’s meant to be enjoyed, so start cooking and start eating!

Compagno di Scuola
Tomato and tuna soup
(serves 1)

This “school friend” soup, resurrected from my college days, is made almost entirely from canned goods from the pantry, delivering homemade comfort and high nutrition in five minutes. With either a beer or 2 oz. of wholegrain crackers this instant supper of about 550 calories has a nearly perfect Diet Code profile with over 25 grams of protein.

Measure into a microwave-safe dish with a cover:

1 c packaged crushed tomatoes
1 c canned cannellini or beans of choice, drained
½ c water
2 oz. (1/3 of a typical 6-oz can) water-packed white tuna
2 tsp olive oil
1 bay leaf (optional)
½ tsp dried mint or basil
Pinch sea salt
1 clove garlic, crushed

Cover and microwave 2 ½ - 3 minutes

Pour into bowl and sprinkle with:

1 tbsp grated Parmesan or other hard Italian cheese
Fresh parsley or basil (optional)


In this Section

Stocking The Pantry
Cooking Techniques
Sample Menu
Sample Recipe



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