P3 Question
 

I'm a little foggy on the amounts for the P3 breakfasts. Can someone take a look at this and point out what I'm missing or what I need to take away?

1 Cup of Quinoa
1 Egg
1 tsp Coconut oil
2 oz Turkey breast
1/2 cup Strawberries

I'm trying to stay away from bread and dairy whenever possible. Thanks in advance!

For Phase 3 breakfast, you need 400 - 500 calories, 65g max of carbs, 15g max of fat, 25g minimum of protein, and no more than 120 calories from dairy. You need to include all the food groups (grains, dairy, fruit) with the protein to reintroduce all the types of sugar (fructose, lactose, et cetera).

There are some worksheets in the P3 threads. There's one in the second post of the Sticky: http://www.3fatchicks.com/forum/idea...t-threads.html

The easiest thing to do is to plug the nutritional info into this worksheet while you are learning how to construct a P3 breakfast:

http://www.3fatchicks.com/forum/4293817-post2.html

This was an INVALUABLE tool for me when I started P3. As long as you keep all the food groups within their guidelines and meet the overall guidelines (400-500 calories, 15g or less total fat, 50g or less total carbs, 25g or more protein) you will be right where you should be. I still keep copies of this around, anytime I find a breakfast recipe I like it goes into the worksheet to see if I can make it fit!

Originally Posted by ZOMBIEDAWN:
I'm a little foggy on the amounts for the P3 breakfasts. Can someone take a look at this and point out what I'm missing or what I need to take away?

1 Cup of Quinoa
1 Egg
1 tsp Coconut oil
2 oz Turkey breast
1/2 cup Strawberries

I'm trying to stay away from bread and dairy whenever possible. Thanks in advance!

You're a little closer than I am to this
I've already started conversations w/my coach about it, esp b/c I will want to avoid most grains and dairy (in addition to the soy and gluten). My coach eats mostly paleo and has assured me it is doable so I don't need to stress.

One of our maintainers makes greek yogurt from almond milk.
l

Originally Posted by lisa32989:
One of our maintainers makes greek yogurt from almond milk.
l

Not entirely - We haven't found a recipe yet for straight almond milk yogurt (and it may not be possible, I don't know if the yogurt cultures can ferment almond milk in the same way as lactose products) - but they have done it with a blend of milk and almond milk.

Phase 3
 

Originally Posted by scorbett1103:
The easiest thing to do is to plug the nutritional info into this worksheet while you are learning how to construct a P3 breakfast:

http://www.3fatchicks.com/forum/4293817-post2.html

This was an INVALUABLE tool for me when I started P3. As long as you keep all the food groups within their guidelines and meet the overall guidelines (400-500 calories, 15g or less total fat, 50g or less total carbs, 25g or more protein) you will be right where you should be. I still keep copies of this around, anytime I find a breakfast recipe I like it goes into the worksheet to see if I can make it fit!

Great tool! love this site!:o

Oh jeez, thanks! I've been sitting here having so much fun putting together some recipes! (I'm such a nerd!) I'm breathing easier now. It looked a lot more complicated that it is. Again, I CAN DO THIS!

Originally Posted by lisa32989:
You're a little closer than I am to this
I've already started conversations w/my coach about it, esp b/c I will want to avoid most grains and dairy (in addition to the soy and gluten). My coach eats mostly paleo and has assured me it is doable so I don't need to stress.

One of our maintainers makes greek yogurt from almond milk.
l

Originally Posted by scorbett1103:
Not entirely - We haven't found a recipe yet for straight almond milk yogurt (and it may not be possible, I don't know if the yogurt cultures can ferment almond milk in the same way as lactose products) - but they have done it with a blend of milk and almond milk.

From what I've read, it needs the milk sugar to ferment. I think the best we can do (as Kitkat - and maybe you Scorbett? -has already been doing) is experiment to see how much we can push the proportions of the almond milk vs. cow's milk ratio. I've got my first batch all wrapped up in the crock pot right now. This time around I just went with a half & half ratio. Hope I find something akin to yogourt when I unbundle it tomorrow am. :D

Originally Posted by ZOMBIEDAWN:
Oh jeez, thanks! I've been sitting here having so much fun putting together some recipes! (I'm such a nerd!) I'm breathing easier now. It looked a lot more complicated that it is. Again, I CAN DO THIS!

That sheet helps tremendously. And YES - You Can Do This!! :hug: If I'm trying some new combo for a breakfast, I still enter the various 'ingredients' into my Diet Calendar at fatsecret.com in order to see how well it fits within the P3 breakfast guidelines. Then it's easy to twig the portion sizes, etc., to make it fit. I do this with other recipes too, so I know what I'm consuming in terms of carbs/fat/protein/sugar/sodium etc.

I am planning my first phase 3 breakfast. I am 1 gram over in fat at 16. Is this ok, or is it a big deal????

Thanks so much!

Originally Posted by getnlean:
I am planning my first phase 3 breakfast. I am 1 gram over in fat at 16. Is this ok, or is it a big deal????

Thanks so much!

Most of my P3 breakfasts ended up being 16 or even 17 fat grams. I didn't worry about it and it had no impact on my weight. My weight didn't change at all during P3. I'm in my first week of maintenance and my weight is exactly the same as it was 3 weeks ago....down to the ounce!

Originally Posted by pocahontas812:
Most of my P3 breakfasts ended up being 16 or even 17 fat grams. I didn't worry about it and it had no impact on my weight. My weight didn't change at all during P3. I'm in my first week of maintenance and my weight is exactly the same as it was 3 weeks ago....down to the ounce!

Thanks so much and congrats on hitting goal!

:fr:My plan is to start PH3 tomorrow, I went to the grocery store to pick up a few Ph3 breakfast items, please wish me luck as I haven't even planed my first breakfast.:fr:

Originally Posted by De11s:
:fr:My plan is to start PH3 tomorrow, I went to the grocery store to pick up a few Ph3 breakfast items, please wish me luck as I haven't even planed my first breakfast.:fr:

Ooh, lucky you! Good job!! I'm so excited to start P3. I have been planning tons of meals, plus checking out the P3 breakfast thread!

I had a question that I'll post in another thread for more exposure, but I've been adding protein to my lunches based on my coaches advice. I'm about 13-15 lbs from my goal. Given that my menu looks like P2 right now anyway, couldn't I just go directly to P3?

Originally Posted by ZOMBIEDAWN:
I had a question that I'll post in another thread for more exposure, but I've been adding protein to my lunches based on my coaches advice. I'm about 13-15 lbs from my goal. Given that my menu looks like P2 right now anyway, couldn't I just go directly to P3?

Most likely yes. There are some people whose clinics skip P2 entirely, though I found it helpful to do a week of P2 both for the extra meal planning and to get my tummy used to digesting more unprocessed food. Have you been adding at least 6oz of protein to lunch? If it was less, you might want to try a few days on "regular" P2 (since you don't have a packet for lunch in p2) just to get used to the volume. But if after a few days you feel fine, there's no reason to prolong P2 much beyond that.

Thanks, Scorbett. I think I'll do as you suggest. I'm not getting quite that amount of protein at lunch and not every day either. Thanks, again. That's good solid advice. :D

Thanks for the sheet!! Very helpful! I think sometimes I just overthink things. You think? LOL
This makes it much less scary for me too.