[lisa32989]

Originally Posted by retirementgirl

I am starting phase 3 and need some advice. I will be joining a gym in September and plan to roll out of bed, go to the gym and then to work. I was hoping to eat breakfast once at work but my coach said to eat before i workout. Sadly that is impossible as I would have to wake at 4 am just to eat... plus I would be way to hungry by 9 am... any suggestions? Can I split my breakfast up and if so what do you suggest? In the past I always just had water and a coffee before working out... it was fine for me back then. Any suggestions for what and when to eat would be so gratly appreciated. Thanks so much all

I used to go to the gym at 5 am ALL THE TIME and eat afterward (prior to an injury)
There are varying opinions about eating first or not so Alan IP coach is not the final authority.
I'd go with your gut feeling,,do what you think best and then judge how you feel. If you feel yucky, you could always do a packet prior to workout and then your BOB (Big Ol Breakfast) as planned, later, if needed.

Congrats on p3! Enjoy the BOBs

[tightwad]

I read on the sheet to NOT split the breakfast up...so whichever you do for working out, don't split the breakfast!

[retirementgirl]

Thanks Lisa ( I feel like I got advice from a celebrity because I have read so many of your posts and gained so so much support and ideas from your dedication ) I rember reading in a health magazine that the perk of first am excercie really isn't about what will burn more calories/carbs etc, but the fact that you are most likely to stick with the routine because nothing else can get in your way. So I will take your advice. Thanks so much!

tightwad (love your name ) thanks for your input. I will keep to one sit down meal. Thanks a bunch
keep going strong all... we are important beings and are worthy of caring well for ourselves

[lisa32989]

Having a packet before your workout would not be splitting your breakfast.
It would be a "snack" or an addition...like an additional packet on P1 due to exercise.

Since you like water & a coffee, having water and a protein latte might work IF after trying a workout, you feel like you need more sustenance.

[AlisonS]

Bumping!

[AlisonS]

I start Phase 3 tomorrow - thanks for all the great hints on this thread! I am ready! : )

[vachinyc]

Bump

[eandc2006]

Bump

[goldilocksinct]

Today is my third day on P3. I am using FitDay (I used it for years and have tons of custom foods in there already), and here are my first three breakfasts. Maybe I will get more creative later, but I am loving it so far. My coach gave me the same same worksheet as on here and other guidance (I told her I was already prepared, which has been great). I was buying things for a week before. I got two huge cantaloupes for $3 so I have to eat that up for a while, but that's okay, they are chopped up and in the fridge, and DH likes it also.

If anyone is a P3 expert, let me know if I am on not on the right track.

Today: (cal, fat,carb, protein)
1/2 cup Alpen Muesli 158, 2.2, 30, 5.2
1 cup Almond Breeze unsweetened coconut/almond milk 45, 3.5, 0, 1
Greek Yogurt Plain, 5.3 oz 80, 0, 6, 15
Cantaloupe, 1 cup 53, .3, 12.7, 1.3
Bacon, thick cut 2 slices 100, 8, 0, 8
Total 436, 14, 48.7, 30.6

Sunday: (cal, fat, carbs, protein)
Greek Yogurt Plain, 5.3 oz 80, 0, 6, 15
Cantaloupe, 1 cup 53, .3, 12.7, 1.3
Bacon, thick cut 2 slices 100, 8, 0, 8
Thin "Everything" Bagel 110, 1, 23, 5
Tofutti "Better than Cream Cheese" 2 T 60, 5, 2, 1
Total: 403, 14.3, 43.7, 30.3

Saturday: (cal, fat, carbs, protein)
Greek Yogurt Plain, 5.3 oz 80, 0, 6, 15
Cantaloupe, 1 cup 53, .3, 12.7, 1.3
Bacon, thick cut 2 slices 100, 8, 0, 8
Pepperidge Farm Sourdough bread, 1 slice 120, 1.5, 22, 4
Butter (Olivio w/oil) 1/2 T 50, 5.5, 0, 0
Total: 403, 15.3 (oops), 40.7, 28.3

[cbl70]

Originally Posted by LizRR

Ingredients:
Pancakes:
1/2 cup Oats, rolled, quick cooking
8 oz AllWhites Egg Whites
1/2 tsp Vanilla Extract
1 tbsp Sweetener
1 tsp Cinnamon
1 Apple, grated

Topping:
3 oz Fat Free Cream Cheese
1 tbsp WF Pancake Syrup

Directions:
1. Spray skillet with oil spray and preheat over medium heat.
2. In a small bowl whip together all of the pancake ingredients. Pour the mixture onto the skillet and cook for 2 to 3 minutes, or until golden brown, on each side. Tip: For a moister pancake, cover the skillet with a lid while the pancake is cooking.
3. While the pancake is cooking, mix/whip the FF Cream Cheese & WF Pancake Syrup together with a fork.
4. Serve your pancakes topped with your Maple Cream and enjoy!

Inspiration Recipe: http://www.joybauer.com/healthy-reci...-pancakes.aspx

Phase 3 Nutritional Information:

Product_____________________Serving____Fat_______C arb______Protein____Cal

Protein-------------------------------------------------------------------
AllWhites Egg Whites........8 oz...... 0.0g ..... 0.0g..... 26.6g..... 134

Grain------------------------------------------- <30g --------------------
Quick Cooking Oats..........1/2 cup... 3.0g ..... 24.0Ng.... 6.0g..... 150

Fruit------------------------------------------- <20g --------------------
Apple.......................1 medium.. 0.0g ..... 17Ng...... 0.0g...... 77

Dairy------------------------------------------- <15g --------------- <120
Fat Free Cream Cheese.......3 oz...... 0.0g ...... 6.0g ... 12.0g...... 87

TOTAL________________________________ <15.0g _____________ >25.0g____400-500
....................................... 3.0g .... 47.0g.... 34.6g..... 448

*This was good, but I recommend letting the mixture set a few minutes so that the oatmeal 'soaks up' the egg whites a little as I had some runoff when I poured my batter on the griddle.
*Not bad, but I will say the Lemon Ricotta Pancakes are my favorite so far!

BUMP

This has been my favorite Phase III breakfast for well over a year. For the topping I use vanilla greek yogurt mixed with WF caramel syrup.

[LizRR]

Originally Posted by cbl70

BUMP

This has been my favorite Phase III breakfast for well over a year. For the topping I use vanilla greek yogurt mixed with WF caramel syrup.

Ahhh...warm fuzzies! It feels good to see my recipes aren't forgotten...I remember trying to funnel my Phase 3 freak out into a constructive exercise of compliant foods!

[sstrange]

Do you have to add bread back? I'm a little afraid to add it back....

[Ruth Ann]

Originally Posted by sstrange

Do you have to add bread back? I'm a little afraid to add it back....

You don't have to add bread, but add some kind of grain. Granola, oatmeal, etc. will all work. I like the Kashi Go Lean Crunch - I mix it with fruit and yogurt or milk, really good and satisfying.

[lisa32989]

And since I'm pretty much grain-free. I added back starch instead of grain

[drum4tiger]

Originally Posted by LizRR

Ingredients:
2 slices Bread, cubed
1 Peach, chopped
2 Whole Eggs
4oz AllWhites Egg Whites
1/2 cup Nonfat Evaporated Milk
1/2 tsp Vanilla Extract
1/2 tsp Cinnamon
2 packets Sweetener (Splenda/Stevia)

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.

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 --------------------
Peach.......................1 large... 0.4g ..... 12.6g..... 1.4g...... 61

Dairy------------------------------------------- <15g --------------- <120
Nonfat Evaporated Milk......4oz....... 0.2g ..... 14.5g..... 9.6g..... 100

TOTAL________________________________ <15.0g _____________ >25.0g___400-500
...................................... 12.1g .... 45.1g.... 41.3g .... 448

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,

THANK YOU SO MUCH for this and many other incredible "dessert for breakfast" recipes for phase 3 and beyond. This morning's overnight soaked peach (and apricot/blackberry) bread pudding was incredible. I doubled the batch but forgot to double the stevia, so I put a little WF pancake syrup and a tiny dollop of plain greek yogurt on top. Heavenly, I'm telling you. Somehow I've managed to lose more weight in phase 3, seems my body is very happy right now. My tastebuds are very happy too.
LizRR, make a cookbook!!