20 Weight-Loss Meal recipes for Stage 2 

At Stage 2, the mixed-protein diet, you don’t need to eat the same thing every day to follow your weight-loss plan.

The idea is simple: at lunch or dinner, combine one serving of natural protein, one serving of permitted vegetables and a sugar-free drink.

Raw or cooked, hot or cold, prepared in a pan, in the oven, in an air fryer or on a griddle: there are plenty of ways to prepare your Weight-Loss Meal while sticking to the foods in your plan.

Here are 20 quick and easy ideas to vary your Weight-Loss Meals every day.

Your Weight-Loss Meal consists of:

• 1 serving of natural food protein
• 1 serving of permitted vegetables, raw or cooked
• 1 sugar-free drink

You can choose a full serving of animal protein, a serving of dairy protein or half a serving of each.

You can choose from:

Asparagus, mushrooms, green cabbage, cooked Romanesco cauliflower, cauliflower, broccoli, cooked celery stalks, cucumber, spinach, cooked leeks, Swiss chard, radishes, lettuce, watercress, pickles, green bell peppers, cooked artichokes and cooked zucchini.

Depending on the vegetable and your preference, you can eat them raw or cooked.

Some vegetables are permitted but must be limited to a combined maximum of 200 g per day:

White cabbage, celery root, eggplant, bean sprouts, Belgian endive, red cabbage, green beans, yellow bell peppers, red bell peppers, tomatoes, cooked Brussels sprouts, turnips, cooked spaghetti squash, butternut squash, pumpkin and kale.

This is a daily limit: if you eat 150 g of one of these vegetables at lunch, you have only 50 g left for the rest of the day.

You can choose one serving from the following options:

• 2 slices of pork, turkey or chicken ham
• 300 g of shelled crustaceans or seafood: shrimp, shellfish, spiny lobster, crab…
• 150 g of lean meat: veal, skinless poultry, beef, game or organ meats
• 1 ground beef patty with 5–15% fat
• 200 g of white fish, such as whiting or pollock
• Canned tuna in water
• 
  
• 2 eggs, 1–2 times a week, soft-boiled, hard-boiled or fried

One serving can consist of:

• 300 g of fat-free fromage blanc
• 150 g of fromage blanc with 20% fat
• 2 yogurts
• 2 plain soy desserts or soy desserts sweetened with aspartame, stevia or acesulfame
• 60 g of cheese with 45% fat
• 100 g of cheese with 25% fat

You can also have ½ serving of animal protein + ½ serving of dairy protein.

For example: 100 g of white fish + 150 g of fat-free fromage blanc.

If you use oil, choose olive oil only, with a maximum of 1 tablespoon over the entire day.

A small amount is often enough for cooking: for example, you can use 1 teaspoon to sauté your vegetables or lightly grease a dish.

Another cooking tip: use an olive oil spray! It takes an average of 30 to 45 sprays to equal 1 tablespoon of olive oil (15 ml). To find the exact amount for your own bottle, simply spray directly into a tablespoon, counting until it is full.

Time: 25 minutes

Ingredients

• 150 g of skinless chicken breast
• Cooked zucchini: a serving to suit your appetite
• Mushrooms: as much as you like
• 1 tsp olive oil
• 2 tbsp fat-free fromage blanc
• Curry powder
• Parsley
• Salt and pepper
• A splash of lemon juice

Preparation

1. Thinly slice the chicken.
2. Sauté the chicken in the olive oil.
3. Add the mushrooms and zucchini.
4. Sprinkle generously with curry powder and simmer for a few minutes.
5. Remove from the heat, then add the fromage blanc, parsley and a splash of lemon juice.
6. Stir and serve immediately.

Time: 25 minutes

Ingredients

• 200 g of pollock
• Cooked leeks: as much as you like
• Cooked artichoke: as much as you like
• 1 tsp olive oil
• Lemon juice
• Parsley
• Pepper

Preparation

1. Gently cook the leeks in the olive oil until soft.
2. Add the chopped artichoke hearts.
3. Cook the pollock in a pan or in the oven.
4. Drizzle a little lemon juice over the fish.
5. Sprinkle with parsley and serve with the vegetables.

Time: 15 minutes

Ingredients

• 300 g of peeled shrimp
• Green bell pepper: as much as you like
• Mushrooms: as much as you like
• 1 tsp olive oil
• Paprika
• Pepper
• Fresh parsley

Preparation

1. Thinly slice the bell pepper and mushrooms.
2. Sauté them in the olive oil.
3. Add the shrimp.
4. Sprinkle with paprika and pepper.
5. Stir-fry for a few minutes and serve hot.
6. Add a little fresh parsley on top

Time: 20 minutes

Ingredients

• 1 ground beef patty with 5–15% fat
• Cooked zucchini: as much as you like
• 1 tsp olive oil
• Herbes de Provence
• Pepper

Preparation

1. Slice the zucchini into rounds.
2. Grill them in a pan, on a griddle or in an air fryer.
3. Cook the beef patty to your liking.
4. Add the herbs and pepper to the vegetables.

Time: 25 minutes

Ingredients

• 200 g of white fish
• 1 tbsp fat-free fromage blanc
• Spinach: as much as you like
• Cooked leeks: as much as you like
• 1 tsp olive oil
• Herbs (dill)
• Pepper
• Lemon juice

Preparation

1. Preheat the oven to 180°C.
2. Place the fish on a sheet of parchment paper.
3. Add the spinach and leek.
4. Add the oil, herbs and lemon juice
5. Seal the foil packet.
6. Cook for about 20 minutes.
7. For the sauce on the side: mix 1 tablespoon of fat-free fromage blanc with 1 teaspoon of lemon juice, then add herbs, salt and pepper.

Time: 10 minutes

Ingredients

• 2 slices of pork, turkey or chicken ham
• Cucumber: as much as you like
• Radishes: as much as you like
• Lettuce: as much as you like
• Pickles to taste
• Vinegar and herbs

Preparation

1. Wash and cut up the vegetables.
2. Cut the ham into strips.
3. Mix all the ingredients together.
4. Season with vinegar and your choice of herbs.

A perfect option for a cold meal when you don’t feel like cooking.

Time: 35 minutes

Ingredients

• 150 g skinless chicken
• Cooked zucchini: as much as you like
• Eggplant: within the daily 200 g limit for these vegetables
• Tomato: within the daily 200 g limit for these vegetables
• Red bell pepper: within the daily 200 g limit for these vegetables
• 1 tsp olive oil
• Herbes de Provence
• Garlic
• Pepper

Preparation

1. Cut the vegetables into pieces.
2. Place them in a baking dish with the chicken.
3. Add the olive oil, herbs, and garlic.
4. Bake at 180 °C for about 30 minutes.
5. Stir halfway through cooking.
6. Serve with one teaspoon of mustard

Note: vegetables subject to the 200 g limit must be counted toward your daily total.

Time: 30 minutes

Ingredients

• 2 eggs
• Cooked zucchini: as much as you like
• Cooked leeks: as much as you like
• Cooked celery stalks: as much as you like
• 1 tsp olive oil
• Parsley
• Pepper

Preparation

1. Cook the zucchini, leeks and celery in water.
2. Blend until smooth.
3. Add the parsley and pepper.
4. Poach both eggs in a saucepan of simmering water.
5. Pour the soup into a bowl and place the poached eggs on top.

A warm, comforting meal that’s especially welcome when you want a change from simply sautéed vegetables. For a creamier soup, you can add 1 teaspoon of fat-free fromage blanc.

Plan this meal only 1–2 times a week to stay within the recommended frequency for eggs.

Time: 35 minutes

Ingredients

• 150 g lean beef
• Cooked zucchini: as much as you like
• Eggplant: within the daily 200 g limit for these vegetables
• Tomato: within the daily 200 g limit for these vegetables
• Red or yellow bell pepper: within the daily 200 g limit for these vegetables
• 1 tsp olive oil
• Herbes de Provence
• Garlic
• Pepper

Preparation

1. Cut the vegetables into small pieces.
2. Sauté the eggplant in the olive oil.
3. Add the zucchini, bell peppers, and tomato.
4. Add the garlic and herbes de Provence.
5. Simmer over low heat for about 20 minutes.
6. Grill the beef separately.
7. Serve the beef with a generous portion of ratatouille.

Note: eggplant, tomatoes, and bell peppers are among the vegetables limited to 200 g per day in total.

Time: 15 minutes

Ingredients

• 300 g of peeled shrimp
• Broccoli: as much as you like
• Green bell pepper: as much as you like
• Mushrooms: as much as you like
• 1 tsp olive oil
• 1 tsp regular soy sauce
• Ground ginger
• Lemon juice
• Pepper

Preparation

1. Heat the oil in a large skillet.
2. Add the vegetables.
3. Sauté them over high heat.
4. Add the shrimp.
5. Season with the lemon juice, regular soy sauce, ginger and pepper.
6. Stir-fry for a few minutes before serving.

Time: 30 minutes

Ingredients

• 200 g whiting
• Cauliflower: as much as you like
• Broccoli: as much as you like
• 1 tsp olive oil
• Parsley
• Chives
• Garlic
• Pepper
• Lemon juice

Preparation

1. Preheat the oven to 190 °C.
2. Place the whiting in a baking dish.
3. Mix the parsley, chives, garlic, pepper, and a few drops of lemon juice.
4. Spread this mixture over the fish.
5. Arrange the cauliflower and broccoli around it.
6. Drizzle the olive oil over the vegetables.
7. Bake for about 20 minutes.

Time: 10 minutes

Ingredients

• Canned tuna in water: an amount equal to your protein serving
• Cucumber: as much as you like
• Leafy greens: as much as you like
• Radishes: as much as you like
• Pickles
• Apple cider vinegar
• Lemon juice
• Herbs

Preparation

1. Drain the tuna thoroughly.
2. Cut up the cucumber and radishes.
3. Toss with the lettuce and pickles.
4. Add the tuna.
5. Dress with vinegar, lemon juice and herbs.

Time: 20 minutes

Ingredients

• 150 g of veal
• Cooked artichoke: as much as you like
• Cooked zucchini: as much as you like
• 1 tsp olive oil
• Thyme
• Pepper

Preparation

1. Grill the veal in a pan or on a griddle.
2. Heat the artichoke and zucchini.
3. Add the olive oil to the vegetables.
4. Season with thyme and pepper.

Time: 20 minutes

Ingredients

• 1 egg
• 150 g fat-free fromage blanc
• Spinach: as much as you like
• Cooked mushrooms: as much as you like
• Parsley
• Pepper

Preparation

1. Wilt the spinach and mushrooms in a skillet.
2. Divide the vegetables between two small ramekins.
3. Crack an egg into the ramekin.
4. Bake at 180 °C until the egg white is set.
5. Serve with the fromage blanc seasoned with parsley and pepper.

This recipe uses one serving of animal protein: the 2 eggs. The fromage blanc should therefore be treated as a side dish and replaced or adjusted according to the protein serving specified in your plan.

Time: 10 minutes

Ingredients

• 1 slice of ham
• 150 g fat-free fromage blanc
• Cucumber: as much as you like
• Radishes: as much as you like
• Lettuce: as much as you like
• Chives
• Pepper
• Lemon juice

Preparation

1. Mix the fromage blanc with the chives, pepper, and lemon juice.
2. Spread the mixture over the slice of ham.
3. Roll them up and cut them in half.
4. Serve with a cucumber and radish salad.

This recipe provides ½ serving of animal protein + ½ serving of dairy protein.

Time: 35 minutes

Ingredients

• Butternut squash: count the amount toward the daily 200 g limit for these vegetables
• 300 g fat-free fromage blanc
• 1 tsp olive oil
• Chives
• Parsley
• Pepper
• Mild curry powder or nutmeg

Preparation

1. Cut the butternut squash into cubes.
2. Arrange the cubes on a baking sheet.
3. Add the olive oil and spices.
4. Roast for about 25 minutes at 190 °C.
5. Mix the fromage blanc with the parsley, chives, and pepper.
6. Serve the butternut squash while still hot with the herbed fromage blanc.

Time: 20 minutes

Ingredients

• 150 g lean beef
• Green bell pepper: as much as you like
• Mushrooms: as much as you like
• 1 tsp olive oil
• Paprika
• Ground ginger
• 1 tbsp light soy sauce
• Pepper

Preparation

1. Cut the beef into thin strips.
2. Thinly slice the vegetables.
3. Heat the olive oil.
4. Sauté the vegetables.
5. Add the beef and cook briefly over high heat.
6. Season with paprika, ginger, and pepper.
7. Add the spoonful of light soy sauce

Optional: add one teaspoon of regular soy sauce.

Time: 30 minutes

Ingredients

• 2 slices of ham
• Endives: count the amount toward the daily 200 g limit for these vegetables
• 1 tsp olive oil
• Nutmeg
• Pepper

Preparation

1. Cut the endives in half.
2. Braise them gently in the olive oil.
3. Sprinkle with a pinch of nutmeg.
4. Wrap the endives in the ham.
5. Return them to the oven for a few minutes to warm through.

Time: 10 minutes

Ingredients

• 300 g crab meat
• Cucumber: as much as you like
• Cooked artichoke: as much as you like
• Watercress: as much as you like
• Radishes: as much as you like
• Vinegar
• Lemon juice
• Parsley
• Pepper

Preparation

1. Cut up the cucumber and artichoke.
2. Add the watercress and radishes.
3. Fold in the crab meat.
4. Season with the vinegar, lemon juice, parsley, and pepper.
5. Serve well chilled.

Time: 35 minutes

Ingredients

• 150 g lean beef
• Eggplant: count the amount toward the 200 g limit for these vegetables
• Tomato: count the amount toward the 200 g limit for these vegetables
• Cooked zucchini: as much as you like
• 1 tsp olive oil
• Garlic
• Thyme
• Parsley
• Pepper

Preparation

1. Cut the vegetables into small cubes.
2. Sauté the eggplant in the oil.
3. Add the zucchini and tomato.
4. Flavor with the garlic and thyme.
5. Cover and simmer for about 20 minutes.
6. Grill the beef separately.
7. Serve the beef with the simmered vegetables and sprinkle with parsley.

The secret to avoiding the feeling that you’re “always eating the same thing” is to vary three things: food pairings, spices, and cooking methods.

Paprika, curry, ginger, thyme, herbes de Provence, parsley, chives, basil, cilantro, garlic powder, or pepper make it easy to vary the flavor of the same food.

A simple change of seasoning can transform the same basic chicken, fish, or vegetable dish.

For raw vegetables, try vinegar, lemon juice, mustard and fresh herbs. A small amount of regular soy sauce is ideal for vegetables.

Fat-free fromage blanc can also be the base for a savory sauce: add lemon, parsley, chives, curry, herbs or pepper.

If you use olive oil, remember the key Stage 2 rule: no more than 1 tablespoon over the entire day.

The easiest trick is to measure your oil with a brush or a measured spray bottle rather than pouring it straight from the bottle.

You can alternate between preparations to keep things interesting:

• In a pan for quick meals.
• In the oven for foil packets, fish and roasted meats.
• In an air fryer for quick cooking and a lightly grilled finish.
• On a griddle for meats, fish and vegetables.
• Steamed to preserve the texture and flavor of vegetables.
• In a salad for a fresh meal that requires no cooking.
• In a foil packet for an easy, flavorful way to cook fish.

A fish fillet can become a lemony foil packet, an herb-seasoned fish dish, a stew or a meal served with a fromage blanc sauce.

Shrimp can be stir-fried, prepared with curry and lemon, or simply served cold in a salad.

And vegetables can be roasted in the oven, simmered, grilled on a griddle, steamed or made into soup.

Short on time?

Prepare some permitted vegetables ahead of time and keep them in the refrigerator. Then all you’ll need to do at mealtime is cook your serving of protein.

In just a few minutes, you can turn a simple plate of vegetables into a stir-fry, a mixed salad, a foil packet or an air-fryer meal.

At Stage 2, the goal is to keep meals simple while varying the combinations, seasonings and cooking methods.