i understand. I started phase 3 last wednesday and I find it confusing. i wrote out two different combinations on index cards that have the right totals of carbs, protein, fat and calories. I will make up more as time allows.

option 1: 1 cup nonfat, plain greek yogurt. 1 cup mixed berries. I sweeten the yogurt with WF strawberry or blueberry syrup. Then one slice whole grain toast (17 carb) with 1 tbsp almond butter. yum.

option 2: 2 eggs, 3 bacon, one cup berries, one whole grain flatbread. yum.

My standard breakfast is 8 oz nonfat, greek yogurt, plain.
1/2 banana
1 T Smucker's natural pnut butter
Whole wheat flat sandwich roll
1 T half and half in my coffee
Totals:
carbs: 42, fat: 10.5, calories: 414, protein: 33

I love PB2 !!! I put a little bit into the Walden Farms peanut spread and it really improves the flavor. it is real peanuts, but with most of the oils removed, so low fat, but with some carbs.

I'll post some breakfast ideas too. I weighed in today and lost 4 pds! Go figure... Also saw a plastic surgeon to get more feedback on how to account for all the extra skin, and he was the nicest, most upbeat, encouraging doctor I've seen, ever. If I could ever afford the surgery, he'd be my choice.

Speaking of PB2...does anyone know of other powdered low-fat nuts? I'm hoping this will be a way to put a little more protein in my breakfast without the fat. Or, any other low-fat or no-fat things we can add to boost the protein, besides meat?

Today:
Greek yogurt, fat-free, 1 cup, 16 g carb, 12 g protein, 120 cal
Frozen berries, 1/2 c, 6 g carb, .5 g protein, .25 g fat, 35 cal
Kashi go-lean granola, 1/2c, 14 g carb, 4.5 g protein, 1.5 g fat, 95 cal
Bear Naked granola, 1/3c, 16 g carb, 8 g protein, 9.3 g fat, 196 cal
Almond milk 1/2c, 0 carbs, .5 g protein, 1.2 g fat, 17 cal

Totals: 52 g carbs, 25.5 g protein, 12.3 g fat, 453 cal

I have been extremely fatigued the first 2 days on this, but I basically had the same thing both days, the yogurt/fruit/granola thing. I am going to try alternating with a higher protein breakfast like eggs next, and see if that makes a difference.

Here are some examples of what my coach did:
Note that 'Eggland's Best' has different nutrition than the standard egg.

1 whole lg egg, 0 carbs, 6 g protein, 4 g fat, 70 cal
egg whites 3 tbsp, 20 g carb, 13 g protein, 0 fat, 25 cal
Kashi go-lean 1 cup, 20 g carb, 13 g protein, 1 g fat, 140 cal
Banana 1/2 medium, 13.5 carb, 1.5 g protein, 0 g fat, 54 cal
Medium cheddar 1/2 slice, 0 carb, 3.5 g protein, 2.25 g fat, 35 cal
Skim milk 1 cup, 13 g carb, 8 g protein, 0 g fat, 90 cal
Newmans salsa, 2 tbsp, 2 g carb, 0 g protein, 0 g fat, 10 cal
Totals: 49.5 g carb, 37 g protein, 7.25 g fat, 424 cal

1 egg and 3 tbsp egg whites
Healthy Life whole grain bread: 1 slice
Red Grapes: 1/2 cup
Medium cheddar: 1/2 slice
Oikos Greek Yogurt: 5.3 oz
Smart Bal light butter: 1/2 tbsp
Totals: 30 g carb, 34 g protein, 9.5 g fat, 352.5 cal

2 whole lg eggs
1 slice whole grain bread
1 cup strawberries
1 cup skim milk
Totals: 50.5 g carb, 29.3 g protein, 12 g fat, 463 cal

Chobani (what's currently in my fridge) greek, plain, non-fat yogurt only has 9 carbs and 23 grams of protein per cup if you are looking for a better yogurt option to fit into the guideline. Fage and Oikos are similar. You can mix your berries in for a little sweetness. I like it plain.

Some of your coach's numbers don't add up.
for instance:
1 whole lg egg, 0 carbs, 6 g protein, 4 g fat, 70 cal
egg whites 3 tbsp, 20 g carb, 13 g protein, 0 fat, 25 cal
Kashi go-lean 1 cup, 20 g carb, 13 g protein, 1 g fat, 140 cal
Banana 1/2 medium, 13.5 carb, 1.5 g protein, 0 g fat, 54 cal
Medium cheddar 1/2 slice, 0 carb, 3.5 g protein, 2.25 g fat, 35 cal
Skim milk 1 cup, 13 g carb, 8 g protein, 0 g fat, 90 cal
Newmans salsa, 2 tbsp, 2 g carb, 0 g protein, 0 g fat, 10 cal
Totals: 49.5 g carb, 37 g protein, 7.25 g fat, 424 cal

If those totals are correct, that's 79.5 carbs in that one breakfast alone, not 49.5.

Also, you can try unsweetened almond milk in your cereal. Tastes pretty good and only has 1 carb for 8 ounces.

Sewmam,
Thank you for posting the meal ideas. Time to go shopping : )

Paint Lady,
I think you are mistaken. The carb discrepancies you are citing I belive to be a net carb issue. You stated yesterday that total carbs are what count. Before responding I re-read Dr. Tran's "Unballanced Diet Approach" Book. He states in a couple places that dietary fiber is not bio-available.
My Coach (whom I am not claming is perfect) always talks in terms of net carbs for both "real food" and IP products.
I assume the calculations you are using come from something like "MyFitnessPal" (app or website), which does not account for net carbs.
On IP, Lettuce is unlimited because it is water and dietary fiber. MyFitnessPal calculates it at about 2 carbs per cup.

I suppose if you want to be ultra conservative you can use total carbs -- net carbs makes more logical sense to me, and seems to be in accordance with Dr. Trans ideas.

I use net carbs, deducting fiber.

Just noticed that the line for eggwhites is wrong.
egg whites 3 tbsp, 20 g carb, 13 g protein, 0 fat, 25 cal
s/be 1 g carb, 5 g protein, 0 fqt, 25 cal

Sorry...I am so tired that my eyes went the line below it for the numbers...

I do use the almond milk. My coach used skim, but it tastes like water to me, and the almond milk is thicker, like milk.

Also, note that Eggland's Best large eggs have no carbs, compared to 6 in a regular egg; 6 g protein compared to 4, 4 grams fat and 70 cals -same as regular egg.

The only brand my local grocery had, in a tub, was Greek Gods fat-free unrflavored greek yogurt; has 60 cal in 1/2 cup, 8 g carb, 6 g protein. When I go into town on Friday, I will look for others. Chobani sounds better! Thanks!

The carb count in Greek Gods isn't bad at 8, but the protein is definitely higher in the other brands.
My whole dieting life, I have counted net carbs, so I get where you are coming from, but none of the official IP paperwork references subtracting the fiber or sugar alcohols. Just be careful there.

I am going by the nutritional information on the packages or on the official website for brands of foods you mentioned. I don't use "my fitness pal". Phase 3 has very specific guidelines to follow. Like I said before, if your coach has you on something different, then please disregard. I just don't want a new phase 3 person to see your breakfast and think it fits. It is definitely over the calorie recommendation and I don't think you can really disagree about that. IP is also supposed to teach us portion control and your breakfast is a very large portion. A phase 3 that fits into the protocol guidelines seems really large to someone transitioning from a shake. I can't imagine eating the amount that you do for breakfast. But, hey, if it works for you, than you do what is best for you. This is something that I've learned on this site: Coaches are all different and interpret the diet differently. So, it's only natural that dieters will have different ideas. My coach wasn't very knowledgeable. She went straight by the book, because she couldn't think outside the box, so to speak. All I ask you to do is look at official info from IP, the charts, the different phases, etc. and show me where it says to subtract fiber from the total carbs listed. IP was developed according to Dr. Tran's research, but it is definitely not the same diet he developed for athletes. Since you've read his book, you have to know the differences I'm mentioning. And yes, I could be very mistaken.... I'm definitely not a coach, but I had to learn a lot on my own. I have probably read everything on the internet about IP, the good and the bad. I've noticed discrepancies all over. The phase 3 chart that Wuv posted has some errors in it and is the outdated version. A simple large egg doesn't have 6 carbs. You can check out that info on the USDA website. The newer version of phase 3 doesn't have that mistake. That's one way to know which one is the latest version. With all that said, there will always be differences in opinion on how to work this diet. If we are all losing or have lost, it's all good!

I am confused. Do we use total carbs or net carbs on phrase 3 ? My coach says net but she has been wrong in the past. I have found posters to be more helpful when I have a question. Thanks...

Phase 3 from the official IP chart states breakfast should consist of 1 protein, 1 carbohydrate, 1 fat, and 1 fruit. It breaks it down further by giving examples:
Carbs: 2 slices whole grain bread or 2 oz whole grain, sugar-free cereal.
Fruit: (1 serving size) 1 apple, 2 apricots, 1 banana, 7 oz fresh berries, 1/2 cantaloupe, 10 cherries, 1 fig, 1/2 grapefruit, 10 grapes, 1/5 honeydew melon, 1 large kiwi, 1 mango, 1 nectarine, 1 orange, 7 oz papaya, 1 passion fruit, 1 peach, 1 slice pineapple, 2 plums, 1 tangerine, or 1 slice watermelon.
Fats: Butter, cheese, margarine, milk, oils, yogurt

I was given guidelines by my clinic to help stay within 400-500 calories.
Grains- no more than 30 carbs
fruits- no more than 20 carbs
Proteins- at least 25 carbs
Dairy- no more than 120 calories
Fat- no more than 15 grams (you'll have to look at the fat from your grains, protein, and dairy and may make up the difference with butter-not margarine-, coconut oil, olive oil, peanut butter, almond butter, etc.
Maximum carb count is 50 for breakfast.

See the discrepancy already. IP officially says we can have margarine, the stuff from my clinic says we can't.
The rest of my packet contains nutritional info for common foods.

I don't use net carbs. If your coach advises you differently and you are comfortable with that, then follow their advice. However, the rest of your breakfast should still stay within the protocol. Stay between 400-500 calories, 1 protein, 1 carb, 1 fat, 1 serving fruit. No more than 15 grams fat. Be careful with serving sizes and portion control.

Thanks...

My coach has never mentioned "net" carbs. The Phase 3 information sheet doesn't mention "net" carbs. Therefore, IMHO the Phase 3 breakfast should be based on total carbs, not net carbs. With 30 g carbs from grains, 20 grams of carbs from fruit, 120 calories from dairy, 15 g fat, no more than 50 g carbs total and 400-500 calories, you will have a sizeable breakfast. If you coach tells you differently, then certainly follow your coach's instructions.