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Here is my phase 3 breakfast for now:
Sandwich made with: 2 slices organic St-Méthode NaturoBio Kamut bread 220 cal / 2 fat / 41 carb / 8 protein 1 tbsp Nuts to You Nut Butter peanut cashew and fruit butter 80 cal / 7 fat / 4 carb / 3 protein 1/2 sliced banana 50 cal / 0 fat / 14 carb / 1 protein 3 slices Yves veggie Bacon 75 cal / 3 fat / 3 carb / 9 protein 30g Allegro skim milk 7% fat cheese 60 cal / 2 fat / 2 carb / 8 protein Green tea Total 485 cal / 14 fat / 64 carb / 29 protein It is a little high in carbs due to my choice of bread, kamut bread was recommended to me over wheat or low-carb types of bread because of its nutritional value. That makes the fruit+bread carb count at 55 instead of 50. I am not overly worried about it personnally, if it causes any problems it is possible to switch to a lower-carb bread or have just one slice and make it up with berries (but I love my banana sandwich!). |
P3 and P4 breakfasts are the same right? (I can't believe how I eat, breathed and drank this stuff now I can't remember all the details!)
Well, if it is in P4 I have 2 slices of Sara Lee Whole Wheat Bread (Love it), 1 tbsp of All natural Peanut Butter by Smuckers, and one whole banana. It's filling and hits most of the criteria. I believe I falls short on fat and calories...I need to reeval it to get back on track! :) Another option I would have is the Sara Lee bread with egg whites, low fat cheese slice a little mayo and I was in heaven!!! :) I would add fresh tomatoes and basil too. YUMO!!! But right now I'm stuck on the first one... I've thought about making two mini pizzas for breakfast...using whole wheat english muffins, sauce, cheese and veggies! YUMO! (I'm not a big yogurt fan.) |
New englander, if you find you fall short on fat and calories, you can try finding a "fattier" nut butter (this sounds weird doesn't it!). I shopped in the organic/health section of my grocery store and found this peanut/cashew butter with dried blueberries and cranberries in it, no other ingredients which is awesome. It has more fat than regular PB because of the cashews. Otherwise, you could add a piece of cheese to your breakfast, great and delicious way to add fat, and some protein as a bonus.
And wow these breakfasts are sooo filling, I am not hungry for hours after :) |
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I do have a question for you. Isn't the limit on the entire breakfast 50g of carbs? My coach said for sure don't go over 30g on the grains (I had a slice and a half of bread at 31.5g carb total and she noted it right away.) Did your coach advise differently? |
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However, every coach is different. Mine doesn't have a problem with 2 slices of kamut bread. I just don't overdo the fruit (either low carb berries or only half of a banana). However, she recommends not having dairy at all, even if it's on the protocol, for the first few months, because of the mucus layer it creates in the digestive tract. I can't really listen to her on that though and have a very small serving to satisfy my need for cheese. Edit: I found a phase 3 sheet that says no more than 15g of dairy carbs. Since I am way under that (2g), I'm not too worried about the little extras from the bread. As I said though, you can have 1 1/2 slice to make it within the recommended 30g, and add some berries or melon :) As a matter of fact, when I'm not having a banana sandwich, I'll go for 1 1/2 slice to be in the safe zone. |
Ah, here's another idea I had that I'm going to be trying this week. Yes I'm going to have this for breakfast, sue me :dizzy:
Mini vegetarian pepperoni pizza, made with 1 Dempster's Prebiotic Multigrain Tortilla 10" 170 cal / 5 fat / 27 carbs / 6 protein 2 tbsp Gattuso pizza sauce 35 cal / 0 fat / 7 carb / 0 protein 16 slices of Yves veggie pepperoni 80 cal / 1 fat / 5 carb / 12 protein 2 slices Compliments sliced part skim mozzarella cheese 160 cal / 9 fat / 2 carb / 18 protein 1/2 cup blueberries 40 cal / 0 fat / 10 carb / 0 protein Green tea Total: 485 cal / 15 fat / 58 carb / 36 protein I count the tomato carbs as fruit. |
Baked Apricot French Toast
Ingredients:
French Toast: 2 slices Whole Grain Bread 2 Eggs + 4oz AllWhite Egg Whites 1/2 tsp Vanilla Extract 1/2 tsp Cinnamon 2 tbsp Sweetener Toppings: 3 Apricots, sliced 3 oz Fat Free Cream Cheese Directions: 1. Arrange Bread in single layer on a nonstick baking pan. 2. In a bowl, whisk Eggs, Egg Whites, Sweetener, Cinnamon, and Vanilla. 3. Pour the egg mixture over the Bread in the pan. 3. Scatter the Apricot slices evenly over the bread. 4. Cover with plastic wrap and refrigerate overnight. 5. Preheat oven to 350deg, uncover and bake until slightly puffed and the bread is golden brown ~30 minutes. 6. Mix/whip Cream Cheese with a fork. 7. Top French Toast with Cream and enjoy! Phase 3 Nutritional Information: Product_____________________Serving____Fat_______C arb______Protein____Cal Protein------------------------------------------------------------------- Large Eggs..................2 eggs... 10.0g ..... 0.0g..... 12.0g..... 140 AllWhites Egg Whites........4 oz...... 0.0g ..... 0.0g..... 13.3g...... 67 Grain------------------------------------------- <30g -------------------- Natures Own 9-Grain Bread...2 slices.. 1.5g ..... 18.0g..... 5.0g...... 80 Fruit------------------------------------------- <20g -------------------- Apricots....................3 (*35g).. 0.3g .... 11.7g ..... 1.5g...... 51 Dairy------------------------------------------- <15g --------------- <120 Fat Free Cream Cheese.......3 oz...... 0.0g ..... 6.0g..... 12.0g...... 87 TOTAL________________________________ <15.0g _____________ >25.0g___400-500 ...................................... 11.8g ... 35.7g .... 43.8g..... 425 Recipe Notes: *Any suitable fruit serving can be substituted for the apricot, although stone fruit would probably 'carmelize' the best |
Strawberry & Cream Stuffed French Toast
Ingredients:
French Toast: 2 slices Whole Grain Bread 2 Eggs + 4 oz AllWhites Egg Whites 2 tbsp Sweetener 1/2 tsp Vanilla Extract Stuffing: 1c Strawberries, sliced 3 oz Fat Free Cream Cheese* Directions: 1. Whisk the Eggs & Egg Whites, add the Sweetener & Vanilla and whisk to blend. 2. Pour into a sheet pan with sides and arrange the bread slices in the pan in a single layer and let soak. 3. Mix/whip the Cream Cheese using a fork. 4. Heat a large skillet or griddle over medium-high heat and spray with Pam. 4. Arrange the soaked bread slices in the skillet. Cook until lightly brown, about 3 minutes, turn both slices over. 5. Spread the Cream Cheese on top then place the sliced Strawberries on top of that, then spread more Cream Cheese over that. Place another slice of soaked bread on top and press firmly with the back of a spatula. 6. Turn the "sandwich" over and brown on the other side, about 3 minutes more. 8. Top with remaining sliced Strawberries & Cream and enjoy! Inspiration recipe: http://www.foodnetwork.com/recipes/g...ipe/index.html Phase 3 Nutritional Information: Product_____________________Serving____Fat_______C arb______Protein____Cal Protein------------------------------------------------------------------- Large Eggs..................2 eggs... 10.0g ..... 0.0g..... 12.0g..... 140 AllWhites Egg Whites........4 oz...... 0.0g ..... 0.0g..... 13.3g...... 67 Grain------------------------------------------- <30g -------------------- Natures Own 9-Grain Bread...2 slices.. 1.5g ..... 18.0g..... 5.0g...... 80 Fruit------------------------------------------- <20g -------------------- Strawberries................1 cup..... 0.0g ..... 12.8g..... 1.0g...... 53 Dairy------------------------------------------- <15g --------------- <120 Fat Free Cream Cheese.......3 oz...... 0.0g ...... 6.0g ... 12.0g...... 87 TOTAL________________________________ <15.0g _____________ >25.0g___400-500 ..................................... 11.5g .... 36.8g .... 43.3g..... 427 Recipe Notes: *The fat free cream cheese doesn't really melt like the full fat stuff, so don't worry about that, it holds up well under the skillet heat and makes a delicious 'glue' to the bread! *You don't have to soak the bread overnight, but just ensure it gets immersed fully http://i1147.photobucket.com/albums/...ps1e4195c0.jpg |
That sounds really good!
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My coach gave me a slew of handouts with different suggested menu ideas I will scan and post here. They might be repeats of whats on the threads, I haven't gone in and read enough yet - I still have 2 weeks...but omg, I can't wait! |
Apple & Cinnamon Protein Pancakes
Ingredients:
Pancakes: 1/2 cup Oats, rolled, quick cooking 8 oz AllWhites Egg Whites 1/2 tsp Vanilla Extract 1 tbsp Sweetener 1 tsp Cinnamon 1 Apple, grated Topping: 3 oz Fat Free Cream Cheese 1 tbsp WF Pancake Syrup Directions: 1. Spray skillet with oil spray and preheat over medium heat. 2. In a small bowl whip together all of the pancake ingredients. Pour the mixture onto the skillet and cook for 2 to 3 minutes, or until golden brown, on each side. Tip: For a moister pancake, cover the skillet with a lid while the pancake is cooking. 3. While the pancake is cooking, mix/whip the FF Cream Cheese & WF Pancake Syrup together with a fork. 4. Serve your pancakes topped with your Maple Cream and enjoy! Inspiration Recipe: http://www.joybauer.com/healthy-reci...-pancakes.aspx Phase 3 Nutritional Information: Product_____________________Serving____Fat_______C arb______Protein____Cal Protein------------------------------------------------------------------- AllWhites Egg Whites........8 oz...... 0.0g ..... 0.0g..... 26.6g..... 134 Grain------------------------------------------- <30g -------------------- Quick Cooking Oats..........1/2 cup... 3.0g ..... 24.0Ng.... 6.0g..... 150 Fruit------------------------------------------- <20g -------------------- Apple.......................1 medium.. 0.0g ..... 17Ng...... 0.0g...... 77 Dairy------------------------------------------- <15g --------------- <120 Fat Free Cream Cheese.......3 oz...... 0.0g ...... 6.0g ... 12.0g...... 87 TOTAL________________________________ <15.0g _____________ >25.0g____400-500 ....................................... 3.0g .... 47.0g.... 34.6g..... 448 *This was good, but I recommend letting the mixture set a few minutes so that the oatmeal 'soaks up' the egg whites a little as I had some runoff when I poured my batter on the griddle. *Not bad, but I will say the Lemon Ricotta Pancakes are my favorite so far! |
Waffles & Ice Cream
Ingredients:
2 Whole Grain Waffles Ice Cream: 3 oz AllWhites Egg Whites Nonfat Yogurt, frozen Half Medium Banana, cut into rounds & frozen 4 tbsp PB2 Powdered Peanut Butter 2 tbsp No-Calorie Sweetener, to taste (optional) Directions: Prepare Ice Cream: 1. Peel and slice Banana into 1" rounds, place in plastic bag and freeze at least 3 hours to overnight. 2. Add a few Banana slices at a time into blender/food processor and puree until smooth. Adding in the liquid Egg Whites at this time may help the process along. 3. Add Frozen NF Yogurt, PB2, optional Sweetener (to taste) and continue to blend through until smooth. Assembly: 1. While blending ice cream, toast your Waffles 2. Top waffles with ice cream. 3. Eat! Inspiration Recipe: http://www.joybauer.com/healthy-reci...breakfast.aspx Phase 3 Nutritional Information: Product_____________________Serving____Fat_______C arb______Protein____Cal Protein------------------------------------------------------------------- AllWhites Egg Whites........3 oz...... 0.0g ..... 0.0g..... 10.0g...... 50 Grain------------------------------------------- <30g -------------------- Central Market Multigrain...2 waffles..4.0g ..... 20.0Ng.... 8.0g..... 150 Fruit------------------------------------------- <20g -------------------- Banana...................half medium.. 0.0g ..... 12.0Ng.... 0.5g...... 53 Dairy------------------------------------------- <15g --------------- <120 Krogers Carb Control Yogurt...6oz..... 1.5g ...... 3.0Ng.... 12.0g .... 80 Other--------------------------------------------------------------------- Powdered PB2 ...............4 tbsp.... 3.0g ...... 6.0Ng ... 10.0g .... 90 TOTAL________________________________ <15.0g _____________ >25.0g___400-500 ...................................... 8.5g ..... 39.0g .... 40.5g ... 423 Recipe Notes: *I made the peanut butter banana 'ice cream' for my family weeks ago and they LOVED it, been waiting try it for myself! *Modifications to make it into the Phase 3 guidelines: -I used half a banana to cut down the carbs (otherwise would have gone over) -Adding in egg whites for additional 'whole protein' and clean calories and the liquid helps with ice cream blending -Adding Banana Cream Pie CC Yogurt to augment my ice cream ingredients since I only use half a banana -Substituting PB2 in lieu of Peanut Butter, it gets blended down anyways and I really want that 'Peanut Butter and Banana' flavor! *You can omit the PB, use a whole egg, NF greek yogurt, cream cheese, etc. - whatever 'creamy' dairy additions, flavors, substitutions to suit your taste |
Banana Almond Smoothie
Smoothie INGREDIENTS
•1 large banana, sliced into rounds and frozen •almond butter (may substitute other nut butter) •silken tofu •1/2 tsp vanilla extract •1 tsp Stevia/Splenda sweetener, to taste Topping: •granola PREPARATION In a blender, combine all of the smoothie ingredients and blend until smooth. Top with granola. Inspiration Recipe: http://www.joybauer.com/healthy-reci...-smoothie.aspx *Phase 3 nutritional worksheet information to be posted soon |
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Got home after over 10 days away so was able to weigh myself this morning and I was down another pound, hard to believe! Phase 4 starts tomorrow, looking forward to it! |
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