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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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Spaghetti Squash Crusted Quiche

For All Stages of the ITG Diet Plan



For 6 Servings(s) ()


  • 3 cup(s) Cooked Spaghetti Squash
  • 1 cup(s) Fresh Asparagus- chopped into 1 inch pieces
  • 0.5 Small Onion- diced
  • 1 cup(s) Mushrooms
  • 2 Garlic Cloves- minced
  • 1 teaspoon(s) Olive Oil
  • 5 Eggs
  • 1 cup(s) Skim Milk
  • 0.5 teaspoon(s) Sea Salt
  • 0.25 teaspoon(s) Pepper

Spaghetti Squash Crusted Quiche Directions

  1. Preheat oven to 400ºF
  2. Heat the olive oil in a pan over medium heat, saute onion and garlic for several minutes, until the onion is soft but not caramelized
  3. Add the asparagus and mushrooms, continue to saute until the asparagus has turned bright green and is soft but not limp
  4. Whisk together the eggs, milk, salt, and pepper
  5. Grease a pie pan. Press the cooked spaghetti squash to the sides and bottom of the pan, forming an even crust
  6. Pour the egg mixture into the pan
  7. Add the vegetable mixture; be sure it sinks in
  8. Bake for 40 minutes until quiche is firm
  9. Can use other veggies if desired
  10. **Note- Spaghetti squash is occasional during Step 1 of the ITG Diet Plan**
  11. **Note- During Step 1, maximum amount of skim milk per day 4 oz- following serving size for this recipe is approximately 1.3 oz per serving**

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