Phase 3 Breakfast Ideas
 

Yippee! I just made it to Phase 3! Anyone have some ideas for different breakfast ideas?

Thanks!

See "Life after phase 1" sticky... Lots of ideas in the first few pages!!

Thanks for the help!

Bump. I've read through all of both "Life After" threads, and find them to be too long in length to go through all again in search of phase 3 breakfast ideas. It's like finding a needle in a haystack. Since phase 3 breakfasts are a pretty common theme people post about, I think I would be a good idea to have a thread dedicated to just phase 3 breakfasts...nothing else. I am in my first week of phase three and have been making my own spin on the "Nature Valley" and the "All American". I plan on going shopping soon for some food and want to try to some new ideas. What are some phase 3 breakfasts that YOU frequently enjoy?

Way back when I went thru the posts and Christina had a nice grouping of breakfasts so I knew that the day would come where I would need them so I copied and placed them in a folder LOL... here they are - and again thank you Christina for doing this!

BREAKFAST #1 - Big Breakfast
1 slice Boulangerie St-Methode Multi-Cereal Bread = 65 cal, 1g fat, 10g net carbs, 3g protein
WF strawberry spread
2 slices Olymel bacon fully cooked = 46 cal, 3.5g fat, 0g net carbs, 4g protein
2 large eggs = 140 cal, 10g fat, 2g net carbs, 12g protein
1 cup strawberries = 48 cal, 0g fat, 9g net carbs, 1g protein
½ cup Liberté Greek Yogurt = 73 cal, 0.2g fat, 4g net carbs, 13g protein
Total = 372 cal, 14.7g fat, 25g net carbs, 33g protein

BREAKFAST #2 - Bagelwich
1 Dempster’s Body Wise 100% Whole Grain Bagel = 140 cal, 1.5g fat, 22g net carbs, 6g protein
2 tbsp Philly Light Cream Cheese = 40 cal, 1g fat, 1g net carbs, 2g protein
2 slices Olymel bacon fully cooked = 46 cal, 3.5g fat, 0g net carbs, 4g protein
1 large egg = 70 cal, 5g fat, 1g net carbs, 6g protein
1 cup raspberries = 63 cal, 1g fat, 7g net carbs, 1g protein
½ cup Liberté Greek Yogurt = 73 cal, 0.2g fat, 4g net carbs, 13g protein
Total = 432 cal, 12.2g fat, 35g net carbs, 32g protein

BREAKFAST #3 - Breakfast Wrap
1 Dempster’s Body Wise 100% Whole Grain Tortilla = 80 cal, 1.5g fat, 14g net carbs, 3g protein
1 large egg = 70 cal, 5g fat, 1g net carbs, 6g protein
2 slices Yves Canadian Veggie Bacon = 50 cal, 0.5g fat, 1g net carbs, 11g protein
2 tbsp No Name Shredded Nacho Cheese = 55 cal, 4.5g fat, 0g carbs, 3.5g protein
1 cup strawberries = 48 cal, 0g fat, 9g net carbs, 1g protein
½ cup Liberté Greek Yogurt = 73 cal, 0.2g fat, 4g net carbs, 13g protein
Total = 376 cal, 11.7g fat, 29g net carbs, 37.5g protein

BREAKFAST #4 - Big Breakfast 2
1 slice Multi-Cereal Bread = 65 cal, 1g fat, 10g net carbs, 3g protein
WF peanut butter
2 Yves Veggie Breakfast Patties = 80 cal, 1.5g fat, 3g net carbs, 10g protein
2 large eggs = 140 cal, 10g fat, 2g net carbs, 12g protein
1 cup raspberries = 63 cal, 1g fat, 7g net carbs, 1g protein
½ cup Liberté Greek Yogurt = 73 cal, 0.2g fat, 4g net carbs, 13g protein
Total = 421 cal, 13.7g fat, 26g net carbs, 39g protein

BREAKFAST #5 - IP-Friendly McMuffin
1 Oak Run Farm 100% Whole Wheat English Muffin = 130 cal, 1g fat, 21g net carbs, 5g protein
1 large egg = 70 cal, 5g fat, 1g net carbs, 6g protein
2 slices Olymel bacon fully cooked = 46 cal, 3.5g fat, 0g net carbs, 4g protein
1 slice Veggie Slices Mozzarella Cheese = 40 cal, 2.5g fat, 1g net carbs, 4g protein
10 seedless grapes = 30 cal, 0g fat, 10g net carbs, 0g protein
½ cup Liberté Greek Yogurt = 73 cal, 0.2g fat, 4g net carbs, 13g protein
Total = 389 cal, 12.2g fat, 37g net carbs, 32g protein

BREAKFAST #6 - Cereal
¾ cup Life Multigrain Cereal = 120 cal, 1.5g fat, 19g net carbs, 3g protein
½ cup Neilson 2% Milk = 65 cal, 2.5g fat, 6g carbs, 4.5g protein
2 Yves Veggie Breakfast Patties = 80 cal, 1.5g fat, 3g net carbs, 10g protein
1 cup blueberries = 70 cal, 0g fat, 17g net carbs, 1g protein
½ cup Liberté Greek Yogurt = 73 cal, 0.2g fat, 4g net carbs, 13g protein
Total = 408 cal, 5.7g fat, 49g net carbs, 31.5g protein

Thank you! I love the idea of a breakfast wrap!

:drool: I canNOT wait until Phase 3... Lol.

Thanks for the great breakfast ideas! Yes Mike123, a phase 3 thread would be great!

Just made it to phase 3!!! I never imagined I would ever get here! The breakfasts sound fantastic, I'm just so excited to have bread again its not even funny! haha!

I've been thinking the last few days it would be great to start a Recipe and Menus thread for Phase 3 and 4, since that seems to come up a lot. We'd want to be sure it stayed "clean" with just recipes and menus, and no chatting so it did not get filled up too fast, and then it could become a very useful sticky. What do you all you Phase 4 people think?

I think its a great idea!!!

Does anyone know the daily intake details of phase 3? (carbs, fats, calories, etc.)

GREAT idea. I would so appreciate that from those that have been successful in phases 3 and 4. I am in phase 3 but am going back to phase 2 to drop 5 more lbs. Then phase 4. I need ideas for phase 4.

Breakfast in a Mug
 

2 Eggs
2 Tbsp Skim Milk
1/4 tsp black pepper
1/4 tsp onion powder
1/4 tsp garlic powder
1 oz cheese of your choice

- Beat eggs, milk & spices together in a microwaveable mug.
- Cover with plastic wrap.
- Microwave 1 - 1 1/2 minutes.
- Remove wrap & stir
- sprinkle with cheese and let it stand for a minute

mmmmmmm!

bump

Phase 4 has been good so far. I'm still eating breakfasts which adhere to the phase 3 guidelines. My favorite breakfast is:

3 strips thick oscar mayer bacon (fully cooked, just pop in microwave for 20 seconds). (70 cal, 5 grams of fat, 5 grams of protein, 0 carbs)

While I munch on the bacon, I prep the rest of my breakfast which is:

5.5 ounces of Fage (0 fat) greek yogurt (80 cal, 0 fat, 13 grams of protein, 5.5 carbs)

Alpen Muesli Unsweetened Cereal (I order this off of Amazon.com ) (150 cal, 2 grams of fat, 30 carbs, 5 grams of protein)

6 ounces of mixed berries (usually 2 oz blueberries, 2 oz blackberries, and 2 oz raspberries) (About 70 cal, 0.5 grams of fat, 2.5 grams of protein, 16 grams of carbs)

2 packets of splenda.

After I've finished eating the three strips of bacon, I mix the remaining ingredients (berries, splenda, muesli, and greek yogurt) into a bowl. I mash up the berries and stir it all together. The result is very tasty. In addition to a wonderful flavor, this mix has a great texture. If you are interested in trying a variation of this, but don't want to order the muesli from amazon.com, your local organic section likely carries "Bob's Red Mill brand Old Country Style Muesli". Lovin' breakfast!

This is what I have been eating lately:

* Pc Greek 0% M.F. Yogurt - Strawberry Fruit Bottom
(140 cal/23 carbs/0 fat/ 13 protein)

* Weight Watchers - 100 % Whole Wheat Bread - 2 slices
(110 cal/20 carbs/1 fat/4 protein)

* 2 Egg Omelette - Ready Crisp Bacon Bits, Kraft Low Fat Cheese (1 Slice)
(225 cal/2 carbs/15 fat/20 protein)

TOTALS - 475 calories/45 carbs/16 fat/37 protein

I count my greek yogurt as dairy & fruit.

Sorry about the formatting, this tool won't let me line up the columns. Here are some vegetarian Phase 3 breakfast ideas:


Whey Smoothie Carbs Protein Fat Calories
< 30 grain; < 20 fruit > 25 < 15 per Day <120 dairy; 400-500 total
Whey Protein powder 2 16 1 80
1% milk (8 oz) 12 8 2.5 100
Strawberries (1 cup) 10 3.3 0 33
Butter (2 tsp) 0 0 7.4 66
Bread (1.5slices)Natures Pride nutty oat 30 9 3 180
TOTAL 54.0 36.3 13.9 459.0

Tofurky Sandwich Carbs Protein Fat Calories
< 30 grain; < 20 fruit > 25 < 15 per Day; <120 dairy; 400-500 total
Tofurky (5 slices) 6 4 1.3 50
Cheese, Swiss Low fat (1 oz) 1 8 1.4 50
Blueberries ( 1 cup) 20 4 0 80
Mustard (1T) 0 0 0 0
Bread (1.5 slices) Natures Pride 12 grain 30 6 3 165
TOTAL 63.0 35.0 8.7 445.0

Granola / Yogurt Carbs Protein Fat Calories
< 30 grain; < 20 fruit > 25 < 15 per Day; <120 dairy; 400-500 total
Granola, Bear Naked Fit triple berry (1/4 cup) 21 3 2 120
Yogurt, Greek Dannon (5.3 oz) 6 15 0 80
Milk, 1% (4 oz) 6 4 1.3 50
Blueberries ( 1 cup) 20 4 0 80
Bread (1/2 slice) Natures Pride nutty oat 10 3 1 60
Almond butter (1T) 4 2.5 7.5 90
TOTAL 67 31.5 11.8 480

Mush Burger w Cheese Carbs Protein Fat Calories
< 30 grain; < 20 fruit > 25 < 15 per Day <120 dairy; 400-500 total
Cheese, Swiss Low fat (1 oz) 1 8 1.4 50
Mushroom burger (morningstar) 18 5.0 3 110
Bread (1.5 slices) Natures Pride 12 grain 30 6 3 165
Milk, 1% (4 oz) 6 4 1.3 50
Banana (1 medium) 27 3 0 108
TOTAL 82.0 26.0 8.7 483.0

bump

Think outside of the box...you don't necessarily have to have breakfast foods at breakfast have dinner or lunch foods at your breakfast. Who says you have to have eggs and toast! Have a panini w/grilled chicken and small bit of avocado w/veggies a slice of cheese on whole grain bread, whole grain spaghetti and meatballs w/sauce etc. You will open up a much wider variety of foods for yourself. But Kashi waffles w/peanut butter and a bit of wf surup were yummy add some fruit. My favorite breakfast was whole grain toast, egg. bacon sandwich w/slice of cheese and fruit.

Starting Phase 3 today, I didn't make it to my initial goal, but I have my wedding in 31 days and cannot lose anymore weight or inches, well, I don't mind a couple of more pounds. Getting my wedding dress fitted today. :-) Thank you for the post for breakfasts. I saw the bump a few days ago and knew right where to go for my breakfast plans.

I set-up a few sample breakfasts using the 30, 15 and 20g of carbs from grains, protein, and fat and then I vary it a little now that I am in phase 4. typically I have 2 pieces of light toast (wonder SMART wheat breast- only 18g carbs for 2 pieces!) with peanut butter, 1 c light soy milk, 1c strawberries, 1/2c greek yougurt with stevia and vanilla extract, and 2 slices lean turkey bacon
OR
2 eggo nutrigrain waffles as the carbs, or life cereal as the carbs, etc.

I love my breakfast!

Does anyone know if any previous members started a spreadsheet for Phase 3 breakfasts? I'm SO looking forward to Phase 3, I plan to start a little spreadsheet with ideas, carb counts, fat, etc...

I'm about to make my second breakfast on Phase 3 this morning and was wondering if I could get some feedback on it as I'm still super confused and unsure about how to handle this phase.

BREAKFAST YESTERDAY:
1 slice of bread: 35 cal 0 fat 8 carb 2 protein
1 hard-boiled egg: 78 cal 5.3 fat .5 carb 6.29 protein
Yogurt cup: 45 cal 2 fat 3 carb 5 protein
1 cup of strawberries: 53 cal .5 fat 12.75 carb 1.11 protein
1/2 IP vanilla pudding: 45 cal .5 fat 1 carb 9 protein
------------------------------------------------------------------------------------
256 cal 8.3 fat 25.25 carb 21.6 protein

BREAKFAST TODAY:
1 slice of bread: 35 cal 0 fat 8 carb 2 protein
3.25 oz (6 tbsp) egg white: 50 cal 0 fat 0 carb 10 protein
1 oz neufchatel cheese 70 cal 6 fat 1 carb 2 protein
.5 cup of strawberries: 26.5 cal .25 fat 6.375 carb .555 protein
.5 cup of rhubarb 13 cal 0.12 fat 2.77 carb .55 protein
-------------------------------------------------------------------------------------grand total: 194.5 cal 6.37 fat 18.145 carb 15.10 protein


I've fallen in love with mixing IP vanilla pudding packets with iced coffee in the morning, so used a half pack yesterday morning (since I noticed my protein levels were low anyway). Is this okay to do again today?

I still have an IP Crispy Cereal packet as well as an Omelet IP packet, can I use these at breakfast to supplement the rest of my meal?

Same goes for dinner... I have a ton of Chicken soup packets left, if I use one to cook with, should I still be getting my 8 oz. of meat protein with that meal?

I apologize for so many questions, just want to make sure I don't screw this up and backtrack!

Thanks, all. Have a great day!
Christine

Lesley - Don't you need a grain and fruit in there? This sounds fab and so easy! Thanks for sharing. I'm so confused.

OMG that would be ah-maze-ing! Pxlkitty, if you find one of these, will you please share with me?

Thaaaaaaaank you :)

Hi Christine,
Here's a worksheet that was put together, remember the calories for breakfast need to be between 400-500 calories, it's a lot! Protein needs to be at 25 g, the grain carbs for breakfast need to be kept at just under 30 g, the fruit at 20 g, and the fat at less than 15 g. I'm finishing up Phase 3 right now., enjoy!

http://www.3fatchicks.com/forum/atta...-worksheet.pdf

Mamazu,

Thank you SO MUCH. This is really helpful.

It's hard to think of being allowed to eat this much and not be cheating, but hey - twist my arm.

Have you gained at all on Phase 3? Continued losing?

Have a great day. Thanks again. And enjoy that DVF dress ;)

Best,
Christine

Strawberry Neufchatel Cheese Breakfast.
 

Soooo yummy.

1 cup sliced strawberries
1 piece whole wheat toast
1 oz. neufchatel cheese

Spread toast with the cheese mixture. Place sliced strawberries on 1 piece of bread, top with the other or eat open-faced. Enjoy!

This morning I did a slight variation where I did .5 cup strawberries and .5 cup chopped rhubarb and simmered it in about .25 cup of water to make a compote to spread over the neufchatel.

I think I died and went to heaven.

Nutrition facts for the ingredients I used:
1 slice of bread: 35 cal / 0 fat / 8 carb / 2 protein
1 oz neufchatel cheese: 70 cal / 6 fat / 1 carb / 2 protein
.5 cup of strawberries: 26.5 cal / .25 fat / 6.375 carb / .555 protein
.5 cup of rhubarb: 13 cal / 0.12 fat / 2.77 carb / .55 protein
----------------------------------------------------------------------
144.5 cal / 6.37 fat / 18.145 carbs / 5.105 protein

I've been out of town for ten days working while staying at my daughters. I did t want to use her scale as there is a difference and I didn't want to get a false reading and freak out. I get home tomorrow so will let you know; it is a little unnerving without a scale, kind of feel like I am flying blind, but on the other hand I know what to do if the numbers are up. I'll just head back to Phase 2, totally doable!
Barbara

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.)

Thanks for the great ideas on the veggie bacon and Kamut bread. Definitely something I'll look for in the store.

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?

Yum...that PB sounds delich! Sometimes I put extra PB on it...I like the idea of a piece of cheese too! I agree these breakfasts are filling. When I run out of bananas I miss my "regular" breakfast so much!!!

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