[keppie2012]

Hello everyone! I started Phase 3 today - wanted to see if anyone else who is also in Phase 3 can post a sample menu day for them? I just need some ideas to mix it up!

This morning I had fat free Greek yogurt with fruit in it, 2 slices of Ezekiel Bread and a hard boiled egg - on the run for lunch so I grabbed some cut up cucumber and zucchini + 2 more hard boiled eggs.

Thanks! Happy Saturday!

[purple sky]

I just bumped up a thread for you.

BTW, how long is Phase 3 and is it a phase that can be lengthened or shortened? I believe Phase 2 can be lengthened but I am not sure.

[New Englander]

Hi Keppie2012. I took this one of the "Life after P1" threads...do a search and read them...they are SO HELPFUL!!! I'm on P2 and will be starting P3 in just under two weeks. I can't wait!!!

Hi purplesky, Yes P2 can be longer than two weeks though not all clinics support this idea...

Breakfast #1
1/3 cup Swiss alpen muesili
3/4 cup yogurt (regular or Greek) Trader Joes or Nancy’s
1 cup strawberries
2 eggs, hard boiled
(w/greek this is high in protein)

Breakfast #2
Eggs (2)
Bacon (2 slices)
Butter (1 pat)
Sara Lee wheat Bread or English muffin (2 slices, 1 muffin)
Apple

Breakfast #3
Sara lee bread (2 slices)
Egg (1)
Almond butter (1 teaspoon, or less, this one is a little high in fat)
Apple
¾ cup yogurt, Greek or regular

Breakfast #4
Almond butter (1 tablespoon)
Raspberries (1 cup)
Sara lee bread (1 slice)
Muesli (1/3 cup)
TJ’s Greek Yogurt (3/4 cup) or regular at ¾ cup

__________________

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

[Sewmam]

I have fallen in love with fat free unflavored Greek Yogurt! I have it frequently, with frozen berries. I also love old fashioned oatmeal or Irish oats, granola (Bear Naked and Kashi go-lean), turkey sausages, eggs and egg beaters, fat-free cheeses or low-fat, depending on the mix of fats in a given meal. Also love almond milk. I've had the Thomas's Whole Wheat English muffin too - not bad. I just got some of the Julian low-carb breads and can't wait to try them. I also use reduced fat butter to spread on the muffin/bread with some WF jams. Also love grapefruit. I use stevia as a sweetener when needed.

I made index card with my favorite combos with the calorie count, and they are on the refrigerator, so I can put it together quickly and know I'm not out of bounds on any one item because I already did the worksheet.

Enjoy !!!!!

PS: Eggland Best eggs have more protein and less fat. Morning Star also makes a breakfast sausage. Haven't tried it yet.

[keppie2012]

Thanks so much to all for the information! I love the ideas.
My coach said I cannot have nut butter in phase 3 - I was so excited to add some peanut butter back into the mix - but am good with the new choices for now.

Thanks to all!!