The following are my super simple, tried-and-tested Greysheet abstinent recipes.  I’m no chef, and my food is simple; you may read this and think, “duh!” – but, it’s what I eat on a daily basis and it works for me.  If it helps someone else, so much the better.

My main tool of preparation is the microwave, the reason being simply that it’s the only thing I have available to me at work.  I like making my food fresh, rather than preparing and re-heating, and it is absolutely possible to create meals from fresh ingredients in the microwave.  It’s not the best tool there is – during the week, at work, I do like to eat food I enjoy but it’s not at all elaborate – and on weekends I will go to greater lengths to create beautiful meals.  This is what works for me.



Microwave scrambled eggs


  • 2 eggs
  • Spicy options: chili; curry spice; pepper; garlic salt; onion salt
  • Sweet options: sweetener and instant coffee (yes!) – then add cinnamon on top after cooking

Scramble the eggs with your spice(s) in a microwaveable bowl.  Microwave for 1.40 minutes.  Enjoy!
(I usually have an apple with that)

Yogurt & melon: a weekend favourite.


  • 1/2 cantaloupe melon
  • 8 oz. Greek yogurt
  • Sweetener, if desired, but not necessary
  • Cinnamon on top

Mix. 😉

Can be done with TVP or soy nuts for crunch (I no longer eat soy)


Microwaved vegetable options

Buy fresh, cut in 1/2-inch strips, weigh out about 12 oz. or so (we do the real weighing after cooking!), microwave for 12 minutes.

  • Zucchini
  • Turnips
  • Rutabagas (half portion – but same time to microwave!)
  • Winter Squash (half portion – but same time to microwave!)

Spread out on a plate, microwave without covering.  Afterwards, weigh out (keep leftover veg or tomato sauce handy in case it doesn’t come out enough), spice to taste.  If you wish, melt 1/2 oz. butter on it (subtract from salad fat).

Protein options – make ahead on the weekend.

  • 1 Whole chicken (roast for 1.5 hours, or slow cook overnight)
  • 2 lbs. ground meat (pan fry as is, no added fat – just fry until it’s all brown)

Protein options – no cooking needed

  • Smoked mackerel (no cooking necessary: straight from the pack!)
  • Canned tuna or other fish
  • BEWARE of ready cooked chicken or cured meats: often sugar is added.  I don’t even try any more.


After cooking & weighing out your cooked vegetable, weigh your protein on top of it (if desired or you don’t have enough of your protein, melt cheese for some of your protein portion).  Microwave for another 2 minutes, enjoy.


Winter Squash dessert


  • Butternut or kabocha squash (buy raw, whole)
  • Ricotta or Greek yogurt
  • Sweetener, if desired
  • Cinnamon on top

Microwave option: poke holes in the squash all over and microwave on a plate for 20 minutes.
Oven option: cut squash in half, remove seeds, roast cut side down for about 1 hour.  Comes out drier than microwaved (which I think is good!)
When squash is cooked, measure out into a bowl, add ricotta or yogurt, mix well.  Add sweetener if using, and cinnamon on top.

Can be done with TVP or soy nuts for crunch (I no longer eat soy)

Roasted vegetables

On weekends, I prefer to oven roast my cooked vegetables.  Buy frozen, leave in fridge overnight to thaw if you wish (not strictly necessary).  Roast for about 1 hour on a lower rack, with a few drops of soya sauce if desired.  This is making good use of the oven on weekends as I roast my chicken on the upper rack, the veggies are on the lower rack (put in about 30 minutes after starting the chicken).

I may add to these recipes over time, but in a nutshell, this is pretty much what I eat every day!


2 responses to “Recipes

  1. Constance Ann Eldridge

    Love Ur Blog!!!!! I’m in GS for the 3rd time round… I do phone meetings. When I was looking for blogs about GS, I found yours!!! AWESOME!!!
    I don’t currently have a computer in my home, so am at a Senior Center with my 99 year old friend, Ann Jones. I’m a companion for her 5 days a week. Not sure if U read these comments often but I’m Constance in Berkeley, CA. Will give U my phone number in case U have International texting or calling. Texting is easier of course, as one needn’t be concerned about the time difference! I have International texting but not International calling. Also, I’m on Facebook (although infrequently).
    FB – “Constance Ann Eldridge”
    Phone: (510) 776-0478 I take TEXTS ANYTIME but calls only in the Evening … From 3pm – 2am EST / 12N – 11pm Pacific Time

  2. Is Greek yogurt ok? If so, dots it have to be low fat?

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