So, I have been reading through the threads on IP. Thank goodness for 3FC. My coach does not offer a lot of information.
Yesterday, I started Phase 3, and read the Phase 3 threads over the weekend (again, thank goodness). I was prepared with groceries after reading the P3 recipes.
After logging my meal on myfitnesspal.com this a.m. I realized I fell short. Maybe someone can offer a suggestion:
I know, from the threads, that we are supposed to be at 400-500 cals, <30carbs of grains, minimum of 25g of protein, <20 carbs of fruit, <15g of fat, and <15g of dairy (<120 cals).
So, I need to make up my cals somewhere. Maybe if I double my fruit intake, and double my protein (without raising the fat over 15g), I can make it up? I am confused...
Last edited by michaeldmcmillin; 08-07-2012 at 11:10 AM.
Reason: subscribed
I know, from the threads, that we are supposed to be at 400-500 cals, <30carbs of grains, minimum of 25g of protein, <20 carbs of fruit, <15g of fat, and <15g of dairy (<120 cals).
So, I need to make up my cals somewhere. Maybe if I double my fruit intake, and double my protein (without raising the fat over 15g), I can make it up? I am confused...
Well, I am in my first week of Phase 2, but am OBSESSING over my Phase 3 breakfasts and did a mini-breakdown
Protein: Looks low in whole protein and ~1/2 a serving, even though the yogurt makes up for it
Grain: This looks like a perfect serving
Fruit: This looks like 1/6 the recommended serving
Dairy: This looks like a good serving, maybe on the low side
TOTAL: Low in calories, low in carbs (particularly simple carbs from fruit), barely make protein
If you doubled your protein and (at least) quadrupled your fruit you would be a lot closer:
Calories: 280 -> 390
Carbs: 33 -> 43
Protein: 27 -> 38
Fat: 5 -> 7
Well, I am in my first week of Phase 2, but am OBSESSING over my Phase 3 breakfasts and did a mini-breakdown
Protein: Looks low in whole protein and ~1/2 a serving, even though the yogurt makes up for it
Grain: This looks like a perfect serving
Fruit: This looks like 1/6 the recommended serving
Dairy: This looks like a good serving, maybe on the low side
TOTAL: Low in calories, low in carbs (particularly simple carbs from fruit), barely make protein
If you doubled your protein and (at least) quadrupled your fruit you would be a lot closer:
Calories: 280 -> 390
Carbs: 33 -> 43
Protein: 27 -> 38
Fat: 5 -> 7
Awesome! Thanks for your help. I figured that doubling the protein would help, and considered a lot more fruit - it just seemed like so much to consume, I was afraid of going over in carbs. Thanks again!
LizRR suggestions are awesome.
I am going to have her come cook her P3 breakfast ideas for me, even if I have to fly her family here ; )
You can also add something like peanutbutter.
1 tablespoon of the Sunland natural brand at costco is 100 calories, 3.5 carbs, 2 protein and 8g of fat.
This is what my coach suggested when I kept coming out below 400.
Here is a similar breakfast that comes out as 423 calories, 49.5 carbs, 37.3 protein and 10.5 fats. It seems HUGE and will take you a half hour to eat the first few times.
1/2 cup uncooked oatmeal (and yes, I cook it with water)
1 cup fresh strawberries
1 tablespoon peanutbutter
1 cup Fage 0% Fat yogurt
The first day I did this I added one whole egg and not the peanutbutter.
Do you make other vegetarian selections for Lunch & Dinner? That is why I dropped the egg at breakfast. Eating soy protein at both meals got to be too much.
LizRR suggestions are awesome.
I am going to have her come cook her P3 breakfast ideas for me, even if I have to fly her family here ; )
You can also add something like peanutbutter.
1 tablespoon of the Sunland natural brand at costco is 100 calories, 3.5 carbs, 2 protein and 8g of fat.
This is what my coach suggested when I kept coming out below 400.
Here is a similar breakfast that comes out as 423 calories, 49.5 carbs, 37.3 protein and 10.5 fats. It seems HUGE and will take you a half hour to eat the first few times.
1/2 cup uncooked oatmeal (and yes, I cook it with water)
1 cup fresh strawberries
1 tablespoon peanutbutter
1 cup Fage 0% Fat yogurt
The first day I did this I added one whole egg and not the peanutbutter.
Do you make other vegetarian selections for Lunch & Dinner? That is why I dropped the egg at breakfast. Eating soy protein at both meals got to be too much.
Thanks for the PB suggestion! I have troubles with PB, after my military experience. The MRE's that we used to eat, contained a solid state, paste like peanut butter that would suck any moisture a person had left in their mouth right out. I will give it a try though. That sounds like a HUGE, but scrumptious, breakfast! I will have to give it a try when I get some oatmeal.
After my experience with Yves meatless breakfast patties this a.m., I will be staying away from vegetarian "meats". I have never tasted anything more icky in my life. I would take the IP Soy packet over that, and I almost lost my "lunch" over the IP Soy packet.
I think that I will sub turkey bacon and turkey ham in the a.m.'s.
Thanks for the PB suggestion! I have troubles with PB, after my military experience. The MRE's that we used to eat, contained a solid state, paste like peanut butter that would suck any moisture a person had left in their mouth right out. I will give it a try though. That sounds like a HUGE, but scrumptious, breakfast! I will have to give it a try when I get some oatmeal.
After my experience with Yves meatless breakfast patties this a.m., I will be staying away from vegetarian "meats". I have never tasted anything more icky in my life. I would take the IP Soy packet over that, and I almost lost my "lunch" over the IP Soy packet.
I think that I will sub turkey bacon and turkey ham in the a.m.'s.
You can try almond or cashew butter, too. Or even actual BUTTER!
I really like the Morningstar Hot n Spicy Sausage Patties. They are found in the freezer case. Not sure I can handle them for breakfast.
I didn't have peanutbutter or peanutbutter containing IP product for 9 months. I didn't crave it or anything. But real peanutbutter tastes just right NOW, and 1 tablespoon is plenty.
You can have actual bacon and actual ham, too. There was a sample menu I received that included ham, beans and rice as a breakfast suggestion.
I figure I have all of Phase 4 to start really mixing up the breakfasts.
Did you have any trouble with the granola? I know that one has honey and some sweeteners in it, so I didn't select it just yet.
You can try almond or cashew butter, too. Or even actual BUTTER!
I really like the Morningstar Hot n Spicy Sausage Patties. They are found in the freezer case. Not sure I can handle them for breakfast.
I didn't have peanutbutter or peanutbutter containing IP product for 9 months. I didn't crave it or anything. But real peanutbutter tastes just right NOW, and 1 tablespoon is plenty.
You can have actual bacon and actual ham, too. There was a sample menu I received that included ham, beans and rice as a breakfast suggestion.
I figure I have all of Phase 4 to start really mixing up the breakfasts.
Did you have any trouble with the granola? I know that one has honey and some sweeteners in it, so I didn't select it just yet.
I will have to look out for the Morningstar brand. I was digging around in the forums today, and found several info sheets that others had posted. Amazing, the difference in what we all receive from our coaches. Without the forum, I would be lost. I am cautious to add actual bacon and ham just yet, as I would like to stick with low fat items for the rest of my life (not get hooked on the delicious taste of real bacon again!).
I didn't have any trouble with the granola (at least that I know of). It tastes AMAZING, and only 4g of sweeteners. I noticed the "Fit" type at a different store, after I had bought the vanilla/almond. I want to try the fit next, as I didn't really need the extra sweet in the a.m. anyhow.
I will have to look out for the Morningstar brand. I was digging around in the forums today, and found several info sheets that others had posted. Amazing, the difference in what we all receive from our coaches. Without the forum, I would be lost. I am cautious to add actual bacon and ham just yet, as I would like to stick with low fat items for the rest of my life (not get hooked on the delicious taste of real bacon again!).
I didn't have any trouble with the granola (at least that I know of). It tastes AMAZING, and only 4g of sweeteners. I noticed the "Fit" type at a different store, after I had bought the vanilla/almond. I want to try the fit next, as I didn't really need the extra sweet in the a.m. anyhow.
The stuff we have around the house is one of the "peak" ones. It has extra protein in it (from soy) and 6g of sugar so I was hesitant, but it was really because I didn't want even more soy. I saw the many different permutations of the Bare Naked brand but all had honey so I just wasn't sure. Looked like most of the granolas I found had honey or organic cane sugar. I suspect at 1/4 cup it won't hurt.
I also tried some Udi's superseeded bread. It also had that sweet taste, so I hope the family finishes off the TWO loaves I bought at Costco. I'm going to find a bread without so much sweet; the oatmeal feels better than bread for now (hope I remember that in Phase 4 when I go to restaurants).
Do you plan to repeat the foods from today on Wednesday or are you going to switch it up each day?
I'll give you some of my favorite breakfasts: carb/protein/fat/calories
1 Costco Round Flats (They are the sandwich rounds) 15/4/1.5/100
1/2C Egg Whites (Also Costco Brand) 1.5/12/0/60
1 Jimmy Dean Sausage Patty 0/6.5/3.5/60
The Above made into an egg Sandwhich
1/2C Canned Peaches (Costco) 16/0/0/70
1 C Sliced Strawberries 8.7/1/.5/49
1/2C Cottage Cheese
TOTAL 46.2/33.5/9/429 (and its so much food I'm STUFFED!)
Sometimes I switch the meat for:
Canadian Bacon (Costco), which for 4 slices is 1/10/1/60
Bacon, Smithfield, 2 slices, 0/5/6/80
Instead of cottage cheese I will also use:
Dannon Light and Fit, 1C 21/7/0/110
Greek Yogurt (Costco), 1/2 C, 5/12/0/70
You can also make it into a Burrito with:
Costco's Whole Grain High Fiber Tortillas, 1 Tortilla, 6/8/3.5/100
Planning is the key. I spent HOURS making different menus, but have found its easier to just wake up and decide what I want. I've been eating lots of the breakfast sandwiches because its just so simple- toast the bread and make the eggs! I per-slice all my fruit so I just have to measure it.
Here is my Phase 3 breakfast that I have been using. I didnt want to overwhelm myself with a lot of different breakfasts in Phase 3, I figure I will have a LOT of time in maintenance to expirement.
The only variation I have done is with the fruit, sometimes I have apple and others cantalope.
Oroweat Healthful 10 grain bread: 2slices, 22carb, 10 g protien, 2 g fat, 160cal
Apple: 1 cup, 14 carb, 0 protien, 0 fat, 65 cal
Egg: 1 lrg, 0 carb, 6 protien, 1.5 fat, 50cal
Lite string cheese: 1oz, 1carb, 8 protien, 2.5 fat, 60 cal
Fred Meyer Carbmaster Yogurt: 6oz, 4carb, 8protien, 1.5fat, 60 cal
I.C.B.I.N.B. 1.5Tbsp, 0carb, 0 protien, 7.5 fat, 67.5 cal
Totals: 40 carbs, 32 protien, 15 fat, 462.5 cal
The values for the cantalope are:
Cantalope 1cup, 14 carb, 1 protien, 0 fat, 60 cal
Totals w/cantalope: 41 carb, 33 protien, 15 fat, 457.5 cal
I was pretty surprised that I have lost weight on Phase 3 and not gained.
I am looking forward to trying some of the yummy breakfast combinations I have see on here!!!
I want to find a good recipe for Phase 3 pancakes.
Directions:
1. Whisk together the Eggs, Egg Whites, Cinnamon, Vanilla, Sweeteners, and Evaporated Milk until everything is incorporated.
2. Spread out the Bread in a casserole dish, toss with chopped Peach evenly, then pour the custard mixture on top.
3. Soak for at least 30 minutes-overnight (for shorter soaking, periodically mix to ensure the bread gets evenly soaked).
4. Preheat the oven to 350 degrees.
5. Bake for ~45 minutes or until puffy and golden on top.
Recipe Notes: *This turned out AWESOME! I take about 45 minutes to get ready in the morning, so it was great to have this ready to eat before I left for work. It is also a good 'make ahead' if you want to make a large 2x-5x batch for the week.
*You can bake this in a water bath if you choose to prevent the edges from getting 'crusty', I didn't and it still turned out great,
Ingredients Crust:
2 Sheets Graham Crackers
1oz Nonfat Yogurt
Filling:
1 Egg
4 oz AllWhites Egg Whites
1/4 packet Knox Unflavored Gelatin
6 oz canned Pumpkin
1/3 cup Lowfat Ricotta Cheese
1/2 tsp Pumpkin Pie Spice
1/2 tsp Vanilla Extract
3 tbsp Brown Sugar No-Calorie Sweetener
Directions: Make Crust:
1. In mixing bowl, add Egg Whites only
2. In pie pan, crush Graham Cracker sheets into crumbs and mix with 1 oz Nonfat Yogurt.
3. Press evenly in the bottom of the pan. Tip: use the back of a wet spoon to assist in spreading the crust
3. Bake crust at 350 degrees ~7 minutes
4. Brush inside of crust lightly with Egg White.
5. Bake crust at 350 degrees an additional ~7 minutes. This creates a 'waterproof' coating to keep your crust from getting too soggy.
Make Filling:
1. In mixing bowl, sprinkle in Gelatin to the Egg Whites and allow to dissolve/stir with fork ~1 minute. You want to make sure the gelatin gets correctly incorporated into the rest of the ingredients by dissolving in liquid first.
2. To the Gelatin & Egg Whites - add remaining ingredients (Pumpkin, Ricotta, Egg, Sweetener, Pumpkin Pie Spice, and Vanilla) and blend thoroughly together. I used my immersion blender - but a food processor or blender works just as well - just make sure to pulverize out the Ricotta curds into your custard and get ingredients mixed well.
3. Pour filling into crust and bake at 350 degrees for ~45 minutes or until inserted toothpick comes out clean.
4. Allow to chill/set in the fridge before serving.
Recipe Notes: *I made 3 servings for me, dad, & hubs and it was ENORMOUS and was in danger of overspill, it made a very full pie pan and 3 small ramekin custards worth.
*A double batch would be enough to fill a pie pan generously.
Directions: Make Crust:
1. In mixing bowl, add Egg Whites only
2. In pie pan, crush 2 Graham Cracker Sheets into crumbs and mix with 1 oz Nonfat Yogurt, coating bottom of ramekin/pie pan/etc with the mixture. Tip: use the back of a wet spoon to assist in spreading the crust.
3. Bake crust at 350 degrees for ~5-7 minutes
4. Brush inside of crust with egg whites
5. Bake crust an additional 7 minutes at 350 degrees. This creates a 'waterproof' coating to keep your crust from getting soggy.
Filling & Assembly:
1. In mixing bowl, sprinkle in Gelatin to the Egg Whites and allow to dissolve/stir with fork ~1 minute. You want to make sure the gelatin gets correctly incorporated into the rest of the ingredients by dissolving in liquid first. In the meantime, thinly slice your Strawberries lengthwise.
2. To the Gelatin & Egg Whites - add Ricotta, Egg, Vanilla, Sweetener and blend together. I used my immersion blender in a mixing bowl, a blender or food processor would work too, you want to pulverize out the cottage cheese curds into your custard.
3. Pour custard mixture inside crust.
4. Top your cheesecake with sliced Strawberries.
5. Bake at 350 degrees for ~45 minutes
6. Allow to chill/set in the fridge
Recipe Notes: *I didn't know how far my "crust" would go with 1 serving, so I did it in small ramekins and it covered all 4. I think a larger ramekin would probably be covered just fine (and less dishes!).
*I made a double serving using apricots sliced on top - delicious! A double serving is "just right" for 1 pie pan. Enough crust to cover a pie pan, and enough custard to generously fill. Slicing and baking the fruit on top 'carmelizes' them further for a nice sweet bite.
Confused - P3
