Just remember, if you don't feel good, go simple the next day. Your body is not used to these foods.

Some are wheat sensitive. Some are grain sensitive. Some are dairy sensitive. I have to watch sugars so I chose a Kashi no sugar cereal. (sorta like rice puffs)

Have fun. Keep us posted. This is such a fun phase. Makes people so happy.

Also, if it is too much food don't pressure yourself to eat the 400-500 calories in a sitting. Some coaches suggest it to pull you out of ketosis. Mine did not. You need to eat all your food in one sitting so the insulin releases once. That is why I cut down my amt. Otherwise it took me over an hour to get to 400 calories.

I was glad to see this thread because I'm doing a mini-phase-off for vacation starting in a week...one week of P2 and one week of P3...because I still have a long way to go on P1 I don't want to get too invested in P2 or P3, so I'm mostly just looking for meal ideas to make sure I do every part of the phase-off correctly so that my body is ready for vacation. Any tips would be great!

I'm starting phase 3 tomorrow morning. I got to a workout class at 9:30-10:30 and i don't really want to eat all that food before. does anyone know if it is ok to have a shake before i go and then have "breakfast" after class at 11?

Thanks! I definitely will!!

I found a powdered PB, some awesome granola, and other things at wegmans that I am excited to try

Enjoy!!! Just dial it back if your tummy does not agree.

No sugar cereal with almond milk and some fruit (berries have less sugar)
Yogurt and berries. Can always add cereal or granola.
Some like something egg mcmuffin style. Bread with egg and turkey or some kind of bacon.
Some make a smoothie.

Use the sheets in somewhere in this thread to work out the numbers (calories, fats, carbs etc.)


Hopefully someone can answer this? You do have to eat all the food in one sitting to release the insulin just once a day. I just don't know if it has to be the first meal of the day.

I am so excited to go to bed early, wake up and have breakfast!!!

Tomorrow I planned for:

PB2 and Raspberries on an english muffin and scrambled eggs w cheddar

Carbs: 42g
Protein: 26g
Fat: 13g
Calories: 440

The chart someone had previously posted has been a tremendously helpful tool. Thank you!

I LOVE PB2 !!! I wish somebody would invent the process for other nuts as well...

Phase 3 is so much fun! It seems like ages ago when I started my phase off, and it's only been a couple months now. It is alot of food to have at breakfast, but they do say to have it in one sitting, at least during Phase 3, so as to activate your pancreas once instead of a steady trickle through the day. Later on, in Maintenance, you can spread it out more.

I still love breakfast best...my oatmeal in the morning is one of life's joys...

Good luck!

PS: you might want to try probiotics and/or digestive enzymes if you have trouble digesting things in the beginning. I don't know that you need them forever, but it may help when your body is not used to these things...

And yes, do eat your breakfast in one sitting. The IP handout stresses that. I still wonder if we are all getting the same IP handouts. I was so confused when I started Phase 3, and stressed, that I started this thread, and read the IP stuff over and over until it finally started to sink in this thick brain... time will tell if I have 'digested' it right. (not a bad pun for this early in the morning...)

Thanks for the tips purple sky!

Had no problem w breakfast! My tummy didnt ache or anything and I didn't have any crash. Hoping it goes just as well tomorrow! Thanks for the support everyone!

Can I just tell you all again HOW GRATEFUL I am for this thread? I am starting P3 tomorrow and didn't get a good explanation from my coach (partially because it's a mini-phase off - I'm not near goal) but I want to do it right and this thread saved me! I have a comprehensive shopping list. Thanks to all who posted - it helps all of us following in your P3 footsteps!

Ok, i started phase 3 on saturday, LOVING the breakfast. I have an excel sheet at home where i can input different nutritional value and get the total of where i'm at so i know i'm doing ok with being where i need to be.

My problem is that since saturday, i am now up almost THREE whole lbs. Its really stressing me out and dreading where i'll be when i'm going to start maintenance.

Did anyone else gain? I see a lot of people still losing in phase 3 (figured i wouldn't be one of those).

Hey! It's totally normal to put on a few pounds during phase three. I gained about 3 pounds, too. What's happening is that glycogen is storing in your system. And a little bit of water weight. Also, you're eating more, do there is more bulk in your system. Aka- poop

Thanks, but 3 lbs in 3 days...i hope it stays at that and doesn't keep going up. TOM just showed up so i'm hoping i have some water retention.

Don't worry about it Busymom. I too gained 3lbs in 3 days. I was freaking out. It leveled off and then came off again. Just follow the program and have faith. You're doing awesome!