I'm confused on the phase 3 nutrients. It says to the following:

400-500 calories for the whole meal
Grains >30 grams of carbs
Fruits > 20 grams of carbs
Protein > 25 grams
Dairy >120 calories
Fat > 15 grams per day

So, I started trying to put a breakfast together and got stuck. For instance if I wanted to have greek yogurt that has 80 calories, 6 g carbs, 15 grams protein. Do I count the carbs and protein towards the total of 50 carbs for the meal (30 for grains 20 for fruit) or only count it as a dairy towards the 120 calories I can have for that meal?

I know I'm probably over thinking this, but once mess up can be bad.

Thanks!

Grains need to be <30g and fruit <20g. Yes, add everything up for all of the categories it falls into - carb, protein, fat, and calories. 65g carbs is the max for the whole meal.

This is the worksheet I used. Dairy is still <120 calories.

First of all, one mess-up wouldn't be bad

In the Explanation document it says this:
These guidelines will help create a breakfast containing between 400 and 500 Kcals.
IMPORTANT: The above amounts are just approximations. This is NOT a weight loss Phase, if they are exceeded…it is PERFECTLY FINE!

Are you using the P3 worksheet? (attached)
It has no more than 15 g carbs from dairy listed.
I KNOW that info came from one of the documents but I'm at work and don't remember which one off the top of my head

It's more about the big picture for the meal and not as much about which category you put the food under. Everything in the meal is counted in all the categories in which it has numbers. At the end when you total it up you want to come close to the guidelines.

Yogurt is dairy that has a lot of protein. I would probably put it in dairy, but not necessary have oodles Of other protein in that meal. As long as you get o Ed 25 G protein you are good. And of course the carbs in it mean when you add grain, granola, toast, etc you will already have "used" some carbs towards your totals

Oh...makes more sense now. I didn't see the carbs for dairy!!!! Thank you everyone!

Since starting this dieting journey more than a year ago, I've always found it easiest to enter all my food/drink intake into a daily log like those at www.fatsecret.com or www.myfitnesspal.com. Meal by meal, it shows how the combination of food items result re the proportion of Calories/Fat/Protein/Carbs/Fibre/Sodium/ etc. etc. Very useful at all stages of the diet, and particularly so when planning the Phase 3 breakfasts.

In fact, since I'm rebooting at present, I was just looking back at my entries for a year ago when I was on P1 seeing what my favorite combos were then.