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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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Cod with Asparagus

For All Stages of the ITG Diet Plan



For 4 people ()


  • 16 ounce(s) Cod or other fish filet
  • Asparagus (trim ends)
  • 2 Spring Onions (sliced up to green part)
  • 2 tablespoon(s) Basil (cut into chiffonade)
  • 1 teaspoon(s) Minced Garlic
  • 1.5 teaspoon(s) Ginger (minced or sliced)
  • 2 tablespoon(s) Low Sodium Soy Sauce
  • 2 teaspoon(s) Olive Oil
  • 1 part(s) Cracked Black Pepper
  • Parchment Paper

Cod with Asparagus Directions

  1. Preheat the oven to 425°F. Set two large pieces of parchment paper on a baking tray.
  2. Cut fish into 2 portions.  Set a piece of cod onto each piece of paper. Place half of the asparagus right on top of each piece of fish. Do the same with the Spring onions.
  3. Top each piece with equal amounts of basil, garlic, ginger, soy sauce, and olive oil. Crack some black pepper if you like.
  4. Close up the parchment paper to make two little packages.
  5. Bake in the oven for 15 minutes or until fish is cooked through and asparagus is tender (but not overcooked!).
  6. Transfer your fish and some of the sauce to a plate and toss the parchment paper in the garbage.  Serve and enjoy.

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