You don't have to think about each food item as counting in only one category: fat, dairy, carbs, and protein. Each food item has more than one characteristic.
I count the total protein in my meal. I have non-fat greek yogurt which counts as my main protien source, as it is 22g. It has 7g carbs. I add natural peanut butter to toast. The PB has 15g fat and 9g protein. I count that as my fat, plus add the 9g to the protein count. The toast/Sprouted grain bread has 15g carbs per piece and some small amount of protein.
And then I have a cup or so of strawberries for my fruit. I know they are fairly low in carbs for fruit, and they are so delicious!
I looked it up last time I did IP on fitday.com when I first got to phase 3 to make sure I was getting the right stuff. You don't have to be so specific about it though if you don't want to.
What are you having for breakfast? Maybe I can help you understand it better.
The dairy is optional. Not everyone is lactose tolerant anyway. My coach said I can tweak the phase 2 breakfast so it works for me. I like my yogurt, so I'm keeping it, but my bf is lactose intolerant so he has soy yogurt. No dairy at all. It works for him. You can tweak the phase 3 breakfast so it works for you. Hope this helps!
Phase 3 clarification
