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Phase 3 Breakfast Ideas

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Old 09-20-2012, 06:54 AM   #91
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Liz--That looks delicious!

This morning, I made a "baked" apple in the microwave and mixed it into my Greek yogurt. Here's The recipe--1 apple, cored and sliced, 1/4 tsp cinnamon, 1/4 tsp cornstarch, 1 packet of Splenda, 1 tbsp of water. Mix well and microwave for 2 minutes.

I poured the "syrup" over one of my multigrain waffles and mixed the apples into my yogurt. Of course, I spread peanut butter on my other waffle. I've got to have my peanut butter!
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Old 09-20-2012, 10:00 AM   #92
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Quote:
Originally Posted by LizRR View Post

Regarding the <15g carbs from Dairy - on page 3 of my Phase 3 worksheet (link below), on the 2nd paragraph (right above the table with the suggested serving sizes) it does state the following:

"Meals should consist of 30g or less of grain carbohydrates, 20 g or less of fruit carbohydrates, 15 g or less from dairy carbohydrates. Aim for about 25 g of protein and try to keep total fat less than 15 grams. Breakfast should be between 400 and 500 calories in Phase 3."

Also, regarding the Cottage Cheese - on page 4 of that same Phase 3 worksheet it lists Cottage Cheese as a suggested serving under Dairy. But agree that the protein does go towards your total.

Link: http://www.3fatchicks.com/forum/atta...al-protein.pdf
Thank you LIz - I have to say the biggest disappointment I have with the Ideal Protein program is the inconsistency of their materials - it is easy to break a rule.
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Old 09-20-2012, 10:47 AM   #93
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Quote:
Originally Posted by LizRR View Post
Ingredients
2 Eggs
4 oz Egg Whites
3 Apricots
3 oz Fat Free Cream Cheese
1/3 cup Sugar-free Pancake Mix
4 tbsp No-Calorie Sweetener (to taste)
1 tsp Vanilla Extract
WF Pancake Syrup

Directions
1. Mix together Eggs, Egg Whites, FF Cream Cheese, Sweetener, & Vanilla together. I used my immersion blender to get it all blended.
2. Add in Pancake Mix and gently mix together with a fork (don't want to over mix), pour into pie pan.
3. Cut Apricots into thin slices and arrange on top of pancake mixture.
4. Bake at 350 degrees ~18-20 minutes until puffy.
5. Lightly spread WF Pancake Syrup on top for a 'glaze'

Phase 3 Nutritional Information:

Product_____________________Serving____Fat_______C arb______Protein____Cal

Protein-------------------------------------------------------------------
Large Eggs..................2 egg.....10.0g ..... 0.0g......12.0g......140
AllWhites Egg Whites........4 oz...... 0.0g ..... 0.0g..... 13g ....... 67

Grain------------------------------------------- <30g --------------------
Maple Farms of VT SF Pancake...1/3c... 3.7g ..... 8Ng ..... 16g ...... 120

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
......................................14.0g ......25.7g ....54.5g .....465


OMG...I will try to not eat this tonight...it smells fantastic!

Oh My! Oh My! Oh My! Just printed this out for when I can have it
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Old 09-20-2012, 12:12 PM   #94
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Originally Posted by healthyangie View Post
Oh My! Oh My! Oh My! Just printed this out for when I can have it
Just warning you - that entire pie plate is ONE SERVING, that you have to eat all at once in one sitting (Phase 3 rules, not mine). But it is CRAZY DELICIOUS!
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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

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Old 09-21-2012, 10:41 AM   #95
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Default Lemon Ricotta Pancakes

Ingredients
1 Egg
4 oz Egg Whites
1/3 cup Part Skim Ricota Cheese
1/3 cup Sugar-free Pancake Mix
4 tbsp No-Calorie Sweetener (to taste)
1 Lemon, juice & zest
Fruit Serving: 3 Apricots, 1 cup Strawberries, etc

Directions
1. Mix together Egg, Egg Whites, Ricotta Cheese, Sweetener, and Lemon juice & zest together. I used a fork..
2. Add in Pancake Mix and gently mix together with a fork (don't want to over mix).
3. Slice up Strawberries, or fruit serving of choice, make your coffee, etc while you cook up your pancakes.

Phase 3 Nutritional Information:

Product_____________________Serving____Fat_______C arbs______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...1/3c... 3.7g ..... 8Ng ..... 16g ...... 120

Fruit------------------------------------------- <20g --------------------
Strawberries................1 cup..... 0.0g ..... 12.8g .... 1g ....... 53

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

TOTAL_______________________________ <15.0g ______________ >25.0g___400-500
......................................12.0g ......24.8g ....42.7g .....390




*These were some of the best pancakes I have EVER had. They come out 'melt in your mouth', which isn't a way I have described pancakes before, even using the 'low-carb' pancake mix.
*i didnt need any WF Pancake Syrup, but I did put sweetener in the mix.
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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 : 09-21-2012 at 10:49 AM.
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Old 09-26-2012, 05:15 PM   #96
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What resource does everyone use to find the nutritional value for different fruits and other items?
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Old 09-26-2012, 07:56 PM   #97
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Quote:
Originally Posted by Mandi85 View Post
What resource does everyone use to find the nutritional value for different fruits and other items?
I now use fatsecret.com
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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

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Old 09-27-2012, 07:28 AM   #98
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I used the my fitness pal ap.
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Old 09-27-2012, 08:24 AM   #99
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Well, I am in the midst of a phase off for vacation, but still 14 pounds from goal. I am at work, and forgot my breakfast. I'm just going to grab a packet of extra IP stuff from my desk and go on. OOPS!
How could I just forget my breakfast?? Under the gray...I'm blond!
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Old 09-27-2012, 10:28 AM   #100
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I used the my fitness pal ap.
I played around with fitness pal... how do you set it up to calculate net carbs? Do we count net carbs in PH3?
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Old 09-27-2012, 11:06 AM   #101
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Great thread! I have copied and pasted almost the entire thing into a Word document so I can read it at work...and drool!
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Old 10-01-2012, 12:14 AM   #102
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what do your coaches think about Silk's Fruit and Protein drink? Could it be both dairy and fruit? 8 oz has 24 g carbs and 5 g of protein for 130 calories. That used to be part of my breakfast before IP.
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Old 10-01-2012, 07:01 AM   #103
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Originally Posted by austintacious View Post
what do your coaches think about Silk's Fruit and Protein drink? Could it be both dairy and fruit? 8 oz has 24 g carbs and 5 g of protein for 130 calories. That used to be part of my breakfast before IP.
I looked at the nutritional values - it seems way too high in carbs (there is sugar in the ingredients along with the natural fruit sugars). You'd be better off making your own smoothie with Splenda or Stevia to cut the carb count.
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Old 10-17-2012, 04:18 PM   #104
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I am getting some conflicting info. Do we still need 1 IP everyday in Phase 3, are all veggies allowed now?

Side note: Can we have raw nuts in PH3?
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Old 10-17-2012, 04:45 PM   #105
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Another good one that I've been doing ... this makes 12 pancakes. 1 serving is 6 pancakes. 1 serving nutrition is:

240 calories
6 g fat
16 g net carbs
0 sugars
8 g protein


1/2 cup coconut flour
6 eggs
3 tbsp stevia
1 tsp (or more to taste) vanilla extract
1/2 tsp baking powder
1 cup almond milk
1/2 tsp salt

whisk liquids, then add powders and whisk. Mixture should be the consistency of regular pancake mix (I find if I use extra large eggs, I need to add some flour)

Do on griddle on med-high heat.

Serve with fresh berries and WF syrup. YUMMY!
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