Wasn't sure if you were addressing what I ate or what my coach ate, but I'll have to re-ask about the fiber count. With the stuff I've had for breakfast so far, it would have made a small difference, but not big. I agree that we are supposed to learn portion control; hence all the measuring. The dirty dishes are evidence of that! )
All of the nutrition data I use is from the package the product comes in, unless it's a piece of fruit, where I got a table on the internet and a table from my clinic. I also have a glycemic index book of values. I use the IP worksheet as well, where the total carbs for a grain must be <30, <20 for fruit and <15 for dairy. Total protein >25 overall. Fat <15 overall. Calories 400-500.
Today, I had:
Irish oats 1/4 cup, 24 g carbs, 7 g protein, 3 g fat, 170 cal
almond milk, 1 cup, 1 g carbs, 1 g protein, 2.5 g fat, 35 cal
frozen blueberries, 1 cup, 17 g carb, 1 g protein, 0 g fat, 90 cal
1 lg egg and 1/4 c egg beaters 1 g carb, 18 g protein, 4 g fat, 100 cal
2 turkey sausages, 0 g carb, 10 g protein, 5 g fat, 90 cal
Totals: 43 g carb, 37 g protein, 14.5 g fat, 485 cal
This is on the high end of calories. Trying to see if it makes a difference in my fatigue level today.
Just a question, i'm not near phase 3 but my dh will be starting on monday.
For the fat, on my sheet it says
FAT No more than 15 grams of total fat per day (you'll have to look at the grains, protein and dairy and add the grams of fat, you can make up the difference with butter (not margarine), coconut oil or other "good oils" (olive, grape seed, peanut butter, almond butter, etc.).
It says 15g PER DAY..doesn't that mean that you would have to consider the fat in the other food you will eat throughout the day (IP, lunch+dinner protein)?
Busymom, my sheet has the exact same wording, but "per day" isn't on there. I think that's an error. I think it would be almost impossible to limit your fat intake to only 15 per day. And not healthy, either.
Wasn't sure if you were addressing what I ate or what my coach ate, but I'll have to re-ask about the fiber count. With the stuff I've had for breakfast so far, it would have made a small difference, but not big. I agree that we are supposed to learn portion control; hence all the measuring. The dirty dishes are evidence of that! )
All of the nutrition data I use is from the package the product comes in, unless it's a piece of fruit, where I got a table on the internet and a table from my clinic. I also have a glycemic index book of values. I use the IP worksheet as well, where the total carbs for a grain must be <30, <20 for fruit and <15 for dairy. Total protein >25 overall. Fat <15 overall. Calories 400-500.
Today, I had:
Irish oats 1/4 cup, 24 g carbs, 7 g protein, 3 g fat, 170 cal
almond milk, 1 cup, 1 g carbs, 1 g protein, 2.5 g fat, 35 cal
frozen blueberries, 1 cup, 17 g carb, 1 g protein, 0 g fat, 90 cal
1 lg egg and 1/4 c egg beaters 1 g carb, 18 g protein, 4 g fat, 100 cal
2 turkey sausages, 0 g carb, 10 g protein, 5 g fat, 90 cal
Totals: 43 g carb, 37 g protein, 14.5 g fat, 485 cal
This is on the high end of calories. Trying to see if it makes a difference in my fatigue level today.
Yum, that sounds like a good breakfast. I hope you have more energy today!
I may be wrong, but the worksheet I have is for breakfast only. it is <15 g fat in breakfast.
In Phase 1, if we stick to the packets and the allowed amount of meat and vegees, we are okay. No counting beyond measuring the volume of vegees and weighing the meat. That's what made it so easy - they do it all for you. I did tend to limit the frequency of beef, as it has more fat than chicken, but if it was on the list, it was allowed. Phase 2 was just duplicating dinner at lunch, and Phase 3 carries it on, with breakfast having it's own worksheet.
Anything else we eat during the day, like dressings, must be no-fat. That's why the Walden Farms are used so much. They are not as good as regular dressings, but they don't have carbs or fat.
I'll ask my coach about it, but I sure hope I'm right!
Greek Yogurt 1 c, 16 g carb, 12 g protein, 0 g fat, 120 cal
Oatmeal(reg) 2/3c, 30 g carb, 6.7 g protein, 4 g fat, 200 cal
soy powder, 1/2 scoop, 0 carbs, 12 g protein, 1/2 g fat, 55 cal
frozen berries, 1 c, 12 g carb, 1 g protein, .5 g fat, 70 cal
almond milk, 1 c, 1 g carb, 1 g protein, 2.5 g fat, 35 cal
I couldn't seem to get enough protein in without overdoing the fat or carbs, so I tried using this soy powder and it worked. Didn't taste it much and it boosted the protein. I think it is the same idea as what is in the IP packets.
Really nice to have the old-fashioned Quaker oatmeal after all this time. It is the kind you cook for 5 minutes, not the quick-cook, which is just oatmeal that is ground up a bit - that makes the glycemic index higher, so I avoid that.
Greek Yogurt 1 c, 16 g carb, 12 g protein, 0 g fat, 120 cal
Oatmeal(reg) 2/3c, 30 g carb, 6.7 g protein, 4 g fat, 200 cal
soy powder, 1/2 scoop, 0 carbs, 12 g protein, 1/2 g fat, 55 cal
frozen berries, 1 c, 12 g carb, 1 g protein, .5 g fat, 70 cal
almond milk, 1 c, 1 g carb, 1 g protein, 2.5 g fat, 35 cal
I couldn't seem to get enough protein in without overdoing the fat or carbs, so I tried using this soy powder and it worked. Didn't taste it much and it boosted the protein. I think it is the same idea as what is in the IP packets.
Really nice to have the old-fashioned Quaker oatmeal after all this time. It is the kind you cook for 5 minutes, not the quick-cook, which is just oatmeal that is ground up a bit - that makes the glycemic index higher, so I avoid that.
Thanks for breakfat menu. Sounds yummy, I too am on phrase three and love that posters share their breakfast menu. All that counting is confusing to me...
me too... I keep intending to make a spreadsheet that has what end up being my favorites, but will probably just come up with 5 or so breakfasts and do them over and over. I've tried to do something different every day just for fun.
Am hoping to find the Chobani yogurt today that has more protein in it than the one my local store had. Lots of label reading!
I have a question for my dh who is starting phase 3 this week.
On the phase 3 sheets, it says for breakfast you are allowed 1 fat and in the example it gives you, it says you can have butter and yogurt but if you look at the list of fats, butter and yogurt are both on it so how can you have both at breakfast?
I have a question for my dh who is starting phase 3 this week.
On the phase 3 sheets, it says for breakfast you are allowed 1 fat and in the example it gives you, it says you can have butter and yogurt but if you look at the list of fats, butter and yogurt are both on it so how can you have both at breakfast?
Thanks
As far as I know, you don't have to choose just one of each category, protein/grain/fruit/dairy. Also, I put the yogurt in the protein category, as that is the major source of my protein on those days. As long as the totals add up to <30 g carb for grains, <20 g carb for fruit, <15 g carb for dairy, >25 g protein overall, <15 g fat overall and 400-500 calories overall, you can have any combo you want, and sometimes you have to add a second item just to get the totals right. The trick is not overdoing in one category while trying to meet another requirement. You may end up with a tsp of butter, which isn't much. I use a light butter, just on my english muffin. It's not good for cooking the eggs, but if I do a gentle scramble on a good nonstick pan, I don't need the butter in the pan.
I hope I'm not doing it wrong, but that's what my coach showed me.
As far as I know, you don't have to choose just one of each category, protein/grain/fruit/dairy. Also, I put the yogurt in the protein category, as that is the major source of my protein on those days. As long as the totals add up to <30 g carb for grains, <20 g carb for fruit, <15 g carb for dairy, >25 g protein overall, <15 g fat overall and 400-500 calories overall, you can have any combo you want, and sometimes you have to add a second item just to get the totals right. The trick is not overdoing in one category while trying to meet another requirement. You may end up with a tsp of butter, which isn't much. I use a light butter, just on my english muffin. It's not good for cooking the eggs, but if I do a gentle scramble on a good nonstick pan, I don't need the butter in the pan.
I hope I'm not doing it wrong, but that's what my coach showed me.
just want to share. i started p3 last sat, mar 10, as of this sun, mar 18 my weight is at 137, i weighed 139 on the 4th of mar. so this is all good. it is hard to imagine after months on p1 and p2 that eating so much at breakfast that the scale will not reflect it with an upward trend.mentally this diet gives me hope that i will succeed this time. also on a nsv note i had my tatoo done, it is a memorial tat for my dogs i have and had previously and vip's that have passed on. and i love it. have a wonderful day everyone....
I go to my first weigh in tomorrow after doing Phase 3 for a week. Seems like with the increase in carbs/fat/calories, I'd have to gain. It is so much more than an IP packet for breakfast... We'll see. If I do, then so be it, as long as it isn't huge.
)
