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Phase 3 Breakfast Ideas

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Old 08-21-2012, 08:56 AM   #61
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I am saving all of these recipes for when I finally get to phase 3! Liz you are amazing!
__________________


GOAL 2/8/13: 70lbs, 38.75 inches
MAINTENANCE 3/4/13

#1:-10lb, 0 in #5:-5lb, 0 in #9:-2lb, .75 in #13:-0.9, 0.5 in #17:-3.2lb #21:-1.8lb, 0.5 in #25-0.8lb,1.75 in #29:-2.2lb,1.25 in
#2:-1.8lb,5 in #6:-0.6lb,1 in #10:-3.8lb,1 in #14:-3.2lb,2.25 in #18:0lbs #22:-3.4lbs,0.75 in #26:-1.4lb
#3:-2.6lb,3 in #7:-1.6lb,1 in #11:-1lb,0 in #15:3.4lb,-2.5 in #19:-3.2lbs,2.5 in #23:-1.4lbs,0.75 in #27:-2.2lb
#4:-2.8lb,3 in #8:-3.6lb,3.75 in #12:-2.7lb,3.5 in #16:-1lb,1.25 in #20:-2.2lbs,1 in #24:-1lb,1 in #28:-0.4,1.75 in
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Old 08-21-2012, 01:24 PM   #62
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I've tweaked and updated some of my Phase 3 breakfast recipes. As I find and learn of additional ingredients and their nutritional values I am making adjustments. So far, my 7 days into Phase 3 I have had:
1. Sat - Peach Bread Pudding
2. Sun - Strawberry & Cream Stuffed French Toast (for the family too)
3. Mon - Peach Bread Pudding (yes....again! made a double batch for me & dad)
4. Tue - Strawberry Cheesecake
5. Wed - Pumpkin Pie
6. Thur - Strawberry & Rhubarb Custard Crumble
7. Fri - Peach & Apricot Cheesecake
8. Sat - Strawberry Bread Pudding
9. Sun - Strawberry & Cream Stuffed French Toast
10. Mon - Apricot & Nectarine Cheesecake <--made a triple batch
10. Tue - Apricot & Nectarine Cheesecake
10. Wed - Apricot & Nectarine Cheesecake
10. Thur - Quinoa Pudding using Tofu <--do not recommend, updating recipe to use eggs+egg whites

As I make them I will try to update my notes and refinements. I am really getting into this 'dessert for breakfast' kick!
__________________

Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20


Last edited by LizRR : 08-30-2012 at 01:43 PM. Reason: Updating my daily Phase 3 recipe trials!
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Old 08-22-2012, 02:49 PM   #63
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Default Strawberry & Rhubarb Custard Crumble

Ingredients:
Topping:
1/4 cup Granola

Filling:
1 Egg
4 oz AllWhites Egg Whites
1 packet Knox Unflavored Gelatin
1/3 cup Lowfat Ricotta Cheese
1 cup Strawberries
1 cup Rhubarb
2 tbsp No-Calorie Sweetener
2 tbsp WF Strawberry Spread

Directions:
1. In mixing bowl, add Egg Whites only - sprinkle in Gelatin and allow to dissolve/stir ~1 minute.
2. Rough chop Strawberries & Rhubarb and place at bottom of ramekin.
3. In the mixing bowl, add remaining ingredients (Egg, Ricotta, Sweetener, WF Strawberry Spread) and mix throughly. I used my immersion blender in the bowl to get any curds pulverized into the custard.
3. Pour custard on top of fruit
4. Crush Granola and sprinkle on top of custard.
3. Bake at 350 degrees ~45 minutes
4. Allow to chill/set before serving.

Phase 3 Nutritional Information:

Product_____________________Serving____Fat_______C arb______Protein____Cal

Protein-------------------------------------------------------------------
Large Eggs..................1 eggs.... 5.0g ...... 0.0g..... 6.0g...... 70
AllWhites Egg Whites........4 oz...... 0.0g ...... 0.0g.... 13.3g...... 67
Knox Gelatin powder.........1 packet.. 0g ........ 0g ...... 6g ....... 24

Grain------------------------------------------- <30g --------------------
Bare Naked Granola..........1/4 cup... 3g ....... 22g ...... 4g ...... 120

Fruit------------------------------------------- <20g --------------------
Strawberries................1 cup..... 0.0g ..... 12.8g .... 1g ....... 53
Rhubarb.....................1 cup..... 0g ........ 5.5g .... 1g ....... 26

Dairy------------------------------------------- <15g --------------- <120
Lowfat Ricotta Cheese.......1/3 cup... 3.3g ...... 4.0g .... 6.7g ..... 80

TOTAL_______________________________ <15.0g ______________ >25.0g___400-500
..................................... 11.3g ..... 44.3g ... 38.0g .... 440


Recipe Notes:
*I added 1 cup Rhubarb into the mix to give it extra "fruit" but since it's a veggie the carb & calorie count is still low, plus the Strawberry & Rhubarb flavor is such a natural combination
*The granola on top was really good - it had a great nutty/crunchiness
*Just a comical note - I didn't fully defrost my frozen fruit and ended up with extra liquid which I tried to drain out in the sink, instead the whole thing got dumped out! I scooped it back up and still ate it the next morning of course!


__________________

Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20


Last edited by LizRR : 09-19-2012 at 11:24 PM.
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Old 08-23-2012, 01:14 PM   #64
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@LizRR - I am not sure why I can not figure out how to navigate my way around this site lol. I can not figure out how to reply to just one specific post (unless it was the last one posted where there is the 'post reply' button) so excuse my question of the obvious! Where can I find your recipes for all of the food you mentioned above (Peach Bread Pudding,
Strawberry & Cream Stuffed French Toast, , Peach Bread Pudding, Strawberry Cheesecake, Pumpkin Pie etc.

Also, I starting maintenance next Thursday and would love advice on any good threads to follow Thank you!!

Cathi
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Old 08-23-2012, 01:24 PM   #65
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Quote:
Originally Posted by cfabjance View Post
@LizRR - I am not sure why I can not figure out how to navigate my way around this site lol. I can not figure out how to reply to just one specific post (unless it was the last one posted where there is the 'post reply' button) so excuse my question of the obvious! Where can I find your recipes for all of the food you mentioned above (Peach Bread Pudding,
Strawberry & Cream Stuffed French Toast, , Peach Bread Pudding, Strawberry Cheesecake, Pumpkin Pie etc.

Also, I starting maintenance next Thursday and would love advice on any good threads to follow Thank you!!

Cathi
click the quote button!!



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Old 08-23-2012, 02:53 PM   #66
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Originally Posted by Big Daddy View Post
click the quote button!!



Thank you!!!!
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Old 08-23-2012, 02:57 PM   #67
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Quote:
Originally Posted by cfabjance View Post
@LizRR - I am not sure why I can not figure out how to navigate my way around this site lol. I can not figure out how to reply to just one specific post (unless it was the last one posted where there is the 'post reply' button) so excuse my question of the obvious! Where can I find your recipes for all of the food you mentioned above (Peach Bread Pudding,
Strawberry & Cream Stuffed French Toast, , Peach Bread Pudding, Strawberry Cheesecake, Pumpkin Pie etc.

Also, I starting maintenance next Thursday and would love advice on any good threads to follow Thank you!!

Cathi
Hi Cathi - I started posting up recipes on page 3 of this thread, so if you go back and then look forward from there, I have several recipes on each page. I am keeping them all on this thread so there is at least one central place to go to - as the Phase 3 breakfasts also carry on into Phase 4/Life long maintenance. I am only ending my first week on Phase 3 soon, but there is a 'Maintainers' thread on this site:
Maintainers Vol 7

As for quoting - you can Quote an individual post by clicking on the "Quote" button on the bottom right or you can also 'Multi-Quote' several posts at once. Attached is a picture.
Attached Images
File Type: jpg multiquote1.jpg (18.5 KB, 30 views)
__________________

Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20


Last edited by LizRR : 08-23-2012 at 02:58 PM.
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Old 08-23-2012, 03:33 PM   #68
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Default Raspberry Panna Cotta (add your own grain & protein)

Ingredients:
4 oz Unsweetened Almond Milk
6 oz Nonfat Greek Yogurt
1 packet Knox Unflavored Gelatin
3 tbsp No-Calorie Sweetener
1/2 tsp Almond Extract
1 cup Raspberries

Directions:
1. In a mixing bowl, combine Almond Milk & Gelatin and allow Gelatin to dissolve/stir ~1 minute.
2. Whisk in Yogurt, Sweetener, & Almond Extract
3. Pour mixture into Raspberry lined ramekins
4. Allow to chill/set in the fridge 3 hours-overnight
5. Serve with protein & grain of choice to make Phase 3 guidelines.
+Just for the example below to "fill out" the nutritional information, I used the grain + protein in a 'French Toast' - but feel free to substitute.

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
Knox Gelatin powder.........1 packet.. 0g ........ 0g ...... 6g ....... 24

Grain------------------------------------------- <30g --------------------
+Natures Own 9-Grain Bread..2 slices.. 1.5g ..... 18.0g..... 5.0g...... 80

Fruit------------------------------------------- <20g --------------------
Raspberries.................1 cup..... 0.0g ...... 9Ng ..... 1g ....... 50

Dairy------------------------------------------- <15g --------------- <120
Unsweetened Almond Milk.....4 oz...... 1g ........ 0.5g .... 0.5g ..... 15
Nonfat Greek Yogurt.........6 oz...... 0g ....... 12.0g .... 9g ....... 90

TOTAL_______________________________ <15.0g ______________ >25.0g___400-500
..................................... 12.5g ..... 39.5g ... 46.8g .... 466


Recipe Notes:
*For a 'pretty presentation' - you can invert these by submerging ramekin bottoms in hot water for a minute beforehand & have the fruit on top
*The eggs are removed, making this basically a 'no-bake' custard - this allows you to add in the protein & grain of your choosing to round this out to make Phase 3 guidelines.
*Protein of your choosing - eggs, lox, ham, etc.
*Grain of your choosing - graham cracker or granola topping, toast, oatmeal, etc.
__________________

Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20


Last edited by LizRR : 08-24-2012 at 11:57 AM.
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Old 08-23-2012, 05:43 PM   #69
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Quote:
Originally Posted by LizRR View Post
Hi Cathi - I started posting up recipes on page 3 of this thread, so if you go back and then look forward from there, I have several recipes on each page. I am keeping them all on this thread so there is at least one central place to go to - as the Phase 3 breakfasts also carry on into Phase 4/Life long maintenance. I am only ending my first week on Phase 3 soon, but there is a 'Maintainers' thread on this site:
Maintainers Vol 7

As for quoting - you can Quote an individual post by clicking on the "Quote" button on the bottom right or you can also 'Multi-Quote' several posts at once. Attached is a picture.
Great! Thanks so much for the help! And for all of the great recipes. Can't wait to try them!
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Old 08-24-2012, 04:00 PM   #70
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Height: 5'6"/39yo

Default Quinoa Pudding

Ingredients
1/4 cup Quinoa
1 cup Almond Milk
1 Eggs + 6oz Egg Whites
1/4 packet Gelatin
1 Apple, diced
1/4 tsp Almond Extract
3 tbsp No-Calorie Sweetener
1 tsp Cinnamon

Directions:
Cook Quinoa
1. Place Quinoa in a fine mesh sieve and rinse under cold water for 1 minute. This rinses away the bitter tasting saponins.
2. Add rinsed Quinoa to a large saucepan with Almond Milk, Gelatin, Apple, Extract, Sweetener, & Cinnamon. Bring to a just a boil, reduce heat, cover, and simmer ~20 minutes, until tender. Allow to cool slightly.

Make Pudding:
1. In a ramekin, beat Eggs & Egg Whites together - add cooled, cooked Quinoa and mix together. Make sure the Quinoa is cooled slightly before adding to ensure you don't "precook" the eggs into clumps.
2. Bake at 350 for ~45 minutes until cooked through (no jiggle in the middle). Allow to set in the fridge ~1 hour-overnight.

Phase 3 Nutritional Information:

Product_____________________Serving____Fat_______C arb______Protein____Cal

Protein-------------------------------------------------------------------
Large Eggs..................1 egg..... 5.0g ..... 0.0g...... 6.0g...... 70
AllWhites Egg Whites........6 oz...... 0.0g ..... 0.0g..... 20g ...... 100
Knox Gelatin powder.........1 packet.. 0g ....... 0g ....... 6g ....... 20

Grain------------------------------------------- <30g --------------------
Quinoa, uncooked............1/4 cup... 2.6g ..... 24.3Ng.... 6.0g..... 157

Fruit------------------------------------------- <20g --------------------
Granny Smith Apple..........1 medium.. 0g ....... 17Ng ..... 0g ....... 80

Dairy------------------------------------------- <15g --------------- <120
Unsweetened Almond Milk.....1 cup..... 2g ........ 0Ng ..... 1g ....... 30

TOTAL_______________________________ <15.0g ______________ >25.0g___400-500
...................................... 9.6g ..... 41.3g ... 39g ...... 457
__________________

Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20


Last edited by LizRR : 02-20-2013 at 10:13 PM.
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Old 08-27-2012, 10:40 AM   #71
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Height: 5'6"/39yo

Default Quinoa Pancakes

Ingredients:
1/4 cup Quinoa
1 cup Almond Milk
2 Eggs + 4oz Egg Whites
1 tsp Baking Powder
1/2 tsp Vanilla Extract
Blueberries
WF Pancake Syrup

Directions:
Cook Quinoa:
1. Place Quinoa in a fine mesh sieve and rinse under cold water for 1 minute. This rinses away the bitter tasting saponins.
2. Add rinsed Quinoa to a large saucepan with Almond Milk and Vanilla. Bring to a just a boil, reduce heat, cover, and simmer ~20 minutes, until tender. Allow to cool.

Make Pancakes:
1. In a large mixing bowl whisk the Eggs, Egg Whites, and Baking powder until smooth.
2. Combine with the cooked, cooled Quinoa & Blueberries, mix thoroughly. Make sure the Quinoa is cooled slightly before adding to ensure you don't "precook" the eggs into clumps.
2. Mist a non-stick pan with oil and cook on medium heat until golden brown.
3. Top with WF Pancake syrup.
__________________

Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20


Last edited by LizRR : 08-30-2012 at 01:38 PM.
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Old 08-31-2012, 02:06 AM   #72
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Default Banana Oatmeal Muffins

Ingredients

1/2 cups old fashioned oatmeal
1/2 tsp ground cinnamon
1/2 tsp baking powder
1/2 cup egg whites + 1 egg
1/2 tbsp coconut oil, in liquid form
1/2 tsp vanilla extract
2 tbsp WF Pancake syrup
1/2 medium banana, mashed
1/2 cup unsweetened vanilla almond milk

Preparation

Preheat oven to 350 degrees and spray one 12-cup muffin pan with cooking spray or use cupcake liners.
In a bowl, mix oats, salt, baking powder and cinnamon.
In another large bowl, mix egg whites, vanilla, coconut oil, sweetener and mashed bananas until combined. Dump dry ingredients into wet ingredients; mix well. Pour in almond milk and stir until combined..
Scoop mixture evenly into muffin cups.
Bake 30-35 minutes or until the center of each baked oatmeal cup is set and a toothpick comes out clean.
__________________

Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20


Last edited by LizRR : 09-10-2012 at 12:56 AM.
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Old 09-15-2012, 10:29 AM   #73
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Height: 5'6"/39yo

Default Baked Apple Pancake

Ingredients
2 Eggs
4 oz Egg Whites
1 Apple
4oz Nonfat Yogurt
1/2 cup Sugar-free Pancake Mix
2 tbsp No-Calorie Sweetener (to taste)
1 tsp Apple Pie Spice or Cinnamon

Directions
1. Whisk together Eggs, Egg Whites, NF Yogurt, Sweetener, & Spice together. Add in Pancake Mix and gently mix together (don't want to over mix).
2. Core Apple, cut into thin slices, and place in a pie pan sprayed with oil, sprinkle with sweetener & spices, bake apples at 350 degrees ~10 minutes.
3. Remove pie pan, top apples with pancake mixture.
4. Bake an additional ~15-18 minutes.

Phase 3 Nutritional Information:

Product_____________________Serving____Fat_______C arb______Protein____Cal

Protein-------------------------------------------------------------------
Large Eggs..................1 egg..... 5.0g ..... 0.0g...... 6.0g...... 70
AllWhites Egg Whites........4 oz...... 0.0g ..... 0.0g..... 13g ....... 67

Grain------------------------------------------- <30g --------------------
Maple Farms of VT SF Pancake...1/2c... 3.7g ..... 8Ng ..... 16g ...... 120

Fruit------------------------------------------- <20g --------------------
Granny Smith Apple..........1 medium.. 0g ....... 17Ng ..... 0g ....... 80

Dairy------------------------------------------- <15g --------------- <120
Nonfat Greek Yogurt.........4 oz...... 0g ....... 8.0g ..... 6g ....... 60

TOTAL_______________________________ <15.0g ______________ >25.0g___400-500
...................................... 8.7g ...... 33g ... 41g ...... 397
__________________

Started Ideal Protein - Phase 1: 2/28/2012, Phase 4: 9/1/2012
#1:-9lb,-1.19%; # 7:-3lb,-0.55%; *13:-5lb,-0.76%; #18:-2lb,-0.87%; Start Phase2! Start Phase 3!
#2:-6lb,-1.01%; # 8:-3lb,-0.60%; #14:-2lb,-0.48%; #19:-3lb,-0.53%; #1:-0,-0.00%; #1:+1.4lb,+0.82%
*4:-6lb,-0.95%; # 9:-4lb,-0.69%; #15:-.4lb,-0.1%; *21:-3lb,-1.40%; #2:-0,-1.10%; #2:-1.0lb,-0.33%
#5:-5lb,-0.79%; #10:-2lb,-0.50%; #16:-4lb,-0.98%; #22:-5lb,-1.41%
#6:-3lb,-0.57%; #11:-4lb,-0.76%; #17:-2lb,-3.70%; *on travel WI#3,12,20


Last edited by LizRR : 09-15-2012 at 04:09 PM.
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Old 09-15-2012, 02:14 PM   #74
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Quote:
Originally Posted by LizRR View Post
Ingredients
2 Eggs
4 oz Egg Whites
1 Apple
4oz Nonfat Yogurt
1/2 cup Sugar-free Pancake Mix
2 tbsp No-Calorie Sweetener (to taste)
1 tsp Apple Pie Spice or Cinnamon

Directions
1. Whisk together Eggs, Egg Whites, NF Yogurt, Sweetener, & Spice together. Add in Pancake Mix and gently mix together (don't want to over mix).
2. Core Apple and cut into thin slices. Sautéed the slices ~5minutes until they start to soften.
3. Place apples in a pie pan, top with pancake mixture.
4. Bake at 350 degrees ~15-18 minutes.

Product_____________________Serving____Fat_______C arb______Protein____Cal

Protein-------------------------------------------------------------------
Large Eggs..................1 egg..... 5.0g ..... 0.0g...... 6.0g...... 70
AllWhites Egg Whites........6 oz...... 0.0g ..... 0.0g..... 20g ...... 100

Grain------------------------------------------- <30g --------------------
Maple Farms of VT SF Pancake...1/2c... 3.7g ..... 8Ng.... 16g..... 120

Fruit------------------------------------------- <20g --------------------
Granny Smith Apple..........1 medium.. 0g ....... 17Ng ..... 0g ....... 80

Dairy------------------------------------------- <15g --------------- <120

TOTAL_______________________________ <15.0g ______________ >25.0g___400-500
...................................... 9.6g ..... 41.3g ... 39g ...... 457
Sounds yummy! I start phase 3 on Tuesday, so I'm trying to plan out some breakfasts. I'll definitely have to try this one!
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Old 09-15-2012, 02:14 PM   #75
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Today I made 2 corn tortillas with 1/4 cup instant Masa flour, top with my 1oz allowance of feta cheese, 1/2 slice turkey bacon on each and egg scramble. Little egg wraps! I finished off breakfast with 1 cup blueberries and 1/2 cup Greek yogurt. My choices ended up around 450 calories, 40 carbs, 35 protein.

Edit: I realized I flipped a couple numbers. Carbs are 35g net and Protein 40g. Fat is 15g if using a low fat feta.
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Last edited by KitKat169 : 09-15-2012 at 06:33 PM.
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