Phase 3 Breakfast Ideas

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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!
  • Quote:
    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.
  • Quote: 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
  • Quote: 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!
  • 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.
  • What resource does everyone use to find the nutritional value for different fruits and other items?
  • Quote: What resource does everyone use to find the nutritional value for different fruits and other items?
    I now use fatsecret.com
  • I used the my fitness pal ap.
  • 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!
  • Quote: 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?
  • Great thread! I have copied and pasted almost the entire thing into a Word document so I can read it at work...and drool!
  • 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.
  • Quote: 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.
  • 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?
  • 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!