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

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