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ITG Recipes for Steps 1-3

Feel free to enjoy the recipes here that can be used on the ITG Diet Plan.  One of our coaches has looked at, approved and most of the time has cooked the recipes we are sharing here.  We did not invent all of these recipes and will try to credit the author when provided.  Plan accordingly depending on the step of the plan you are on.  If you have a recipe you would like to share please send it to us!

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Mustard-Crusted Steak

For Step 3 of the ITG Diet Plan



For 4 people ()


  • 2 Garlic Cloves
  • 1 tablespoon(s) Worcestershire Sauce
  • 1 teaspoon(s) Ground Mustard (powder)
  • 1 pinch(es) Sea Salt
  • 0.5 teaspoon(s) Black Ground Pepper
  • 1.5 pound(s) Beef, Boneless Round Steak

Mustard-Crusted Steak Directions

  1. Heat oven to broil.
  2. Whisk together with garlic.
  3. Dijon mustard, Worcestershire sauce, ground mustard, sea salt, and pepper.
  4. Line a broiler pan with foil and place steak on top.
  5. Coat evenly with mustard mixture and let stand 10 minutes.
  6. Broil steak to desired internal temperature. (rare, done, well done, etc) (Four minutes per side for medium-rare)
  7. Let stand 5 minutes before slicing and serving.
  8. For a Step 1 version, eliminate Worcestershire Sauce and sub low-sodium soy sauce.
  9. Source: South Beach Diet

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