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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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Stuffed Grape Leaves - Dolmades

For All Stages of the ITG Diet Plan



For 4 Servings(s) ()


  • 0.25 cup(s) extra virgin olive oil
  • 1.5 cup(s) beef or chicken broth
  • 1 medium onion
  • 1 teaspoon(s) dried parsley
  • 1 clove garlic, minced
  • 1 teaspoon(s) dried dill weed
  • sea salt & pepper to taste
  • 1 pound(s) ground beef, turkey, or lamb
  • 1 cup(s) cauliflower florets, finely chopped
  • 9 ounce(s) grape leaves
  • 1.5 teaspoon(s) grated lemon zest
  • 1 lemon, juiced
  • 1 teaspoon(s) each of allspice and cumin (optional)

Stuffed Grape Leaves - Dolmades Directions

  1. Preheat oven to 350o F
  2. Brown meat in 2-3 tbsp olive or grape seed oil, add in onion and garlic, saute. 
  3. Add precooked cauliflower (microwave on high 2-3 minutes until tender), lemon zest, 1/3 cup broth and cook 5-7 minutes
  4. Remove from heat and add dill weed, mint, allspice and cumin, salt and pepper to taste
  5. Remove grape leaves from jar, separate, lay flat in pan, rinse in cold water and carefully drain and place on paper towels - trim large stems
  6. Lay grape leaves shiny side down on work surface and put 1 to 1.5 teaspoons of filling near center of leaf. Fold up and over left to right to keep filling secure and fold both sides up and inward into snug tubular shape
  7. Place unused grape leaves on bottom of glass or ceramic deep dish, place stuffed grape leaves on top. Can stack leaves in dish on top of each other if needed
  8. Add beef or chicken broth to just below top layer of leaves, sprinkle with olive oil and add lemon juice
  9. Cover with aluminum foil and bake for 2 hours or until tender
  10. Recipe Courtesy of Melita from Best Weight On You in Altamonte Springs, Florida

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