Well, after a week on Phase 3, I went up a pound. Not bad, considering they say you will gain a few as your body replenishes glucogen. I'm pleased. Funny to say that, but considering the increase in carbs, fat and calories by following their guidelines for breakfast, I'm surprised it wasn't more.

Phase 2, then on to Phase 4! Just got some reading material on that today...

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I was reading through my phase 3 packet and came across the following paragraph. "Coaches I strongly suggest you go over and give this document to your dieters the week before they start Phase 3. Assign them to plan "Phase 3 breakfasts" that they would like. Have them go to the stores and write down the nutritional facts of their ingredients (grams of fiber can be subtracted from total carbohydrates)....My coach said we were counting total carbs not net but the packet says net is allowed if I'm reading that right.

There may be some differences of opinion here, but I was told net carbs. That's what I used. If the point of Phase 3 is to wake up the pancreas, and the pancreas is stimulated by carbs, i.e., especially things like sugars, then that is what we care about limiting. The carbs in fiber are not digestible, or if they are, do not have the fast acting impact on the pancreas. That's the way I understand it anyway...

I thought i'd share what I've created while preparing for phase 3. My coach has a list of a bunch of food research.. what popular items we'd be able to have. So I came up with a few recipes that are in the guidlines of phase 3. I found all these items in my local chain grocery store. Let me know if you guys see anything wrong in these. My coach does use NET carbs so that's what I used.

Waffles with Strawberries and WF Syrup on top, Cottage Cheese and Sausage Links!
Kashi 7 Grain Waffles (2): 150 cal, 18g NCarbs, 5g Fat, 4g Protein
Strawberries (1 cup sliced): 53 cal, 9.5g NCarbs, 0 Fat, 1.1g Protein
Breakstone 2% Cottage Cheese (2- 4oz containers): 180 cal, 12g NCarbs, 5g Fat, 21g Protein
Boca Breakfast Sausage Links (3 links): 105 cal, 4.5g NCarbs, 4.5g Fat, 12g Protein

Totals: 488 cal, 44g Net Carbs, 14.5g Fat, 38.1g Protein (you can always have less sausage links if it's too much protein for you)



2 Slices of Toast with Cream Cheese, Strawberries and Sausage Links!
Arnold HealthFull 10 Grain Bread(2 slices): 160 cal, 24g NCarbs, 2g Fat, 10g Protein
Strawberries(1 cup sliced): 53 cal, 9.5g NCarbs, 0 fat, 1.1g Protein
Breakstone 2% Cottage Cheese(4oz containter): 90 cal, 6g NCarbs, 2.5g fat, 11g Protein
Boca Breakfast Sausage Links(2 Links): 70 Cal, 3g NCarbs, 3g fat, 8g Protein
Philly Nonfat Cream Cheese(two .75oz cups): 40 Cal, 2g NCarbs, 0 fat, 6g Protein

Totals: 413 calories, 44.5g Net Carbs, 7.5g Fat, 36.1g Protein



Kashi Go Lean Cereal with Almond Milk and Strawberries, and 2 Sausage Links
Kashi Go Lean Original Cereal(1.5 cups): 210 cal, 30g NCarbs, 1.5g fat, 19.5g Protein
Strawberries(1 cup sliced): 53 cal, 9.5g NCarbs, 0 fat, 1.1g Protein
Almond Milk(1 cup for cereal): 60 cal, 7g NCarbs, 2.5g fat, 1g Protein
Boca Breakfast Sausage Links(2 Links): 70 cal, 3g NCarbs, 3g fat, 8g Protein

Totals: 393 Calories, 49.5g Net Carbs, 7g Fat, 29.6g Protein




FiberOne Vanilla Yogurt with Muesli and Strawberries, 1 slice of Toast with Peanut Butter and Sausage Links
FiberOne Vanilla Yogurt(one 4oz container): 50 cal, 8g NCarbs, 0 fat, 3g Protein
Alpen Muesli - No Sugar Added(1/3 cup): 105 cal, 17g NCarbs, 1.5g fat, 3.5g Protein
Strawberries(1 cup sliced): 53 cal, 9.5g NCarbs, 0 fat, 1.1g Protein
Arnold HealthFull 10 Grain Bread(1 slice): 80 cal, 12g NCarbs, 1g Fat, 5g Protein
Smuckers Reduced Fat Natural Style Peanut Butter(1 tbsp): 95 cal, 5g NCarbs, 6g fat, 4g Protein
Boca Breakfast Sausage Links(3 Links): 105 cal, 4.5g NCarbs, 4.5g fat, 12g protein

Totals: 488 Calories, 56g Net Carbs, 13g Fat, 28.6g Protein



FiberOne Vanilla Yogurt with Maple Pecan Granola, Strawberries and 1 slice of Toast with Cream Cheese and Sausage Links
FiberOne Vanilla Yogurt(one 4oz container): 50 cal, 8g NCarbs, 0 fat, 3g Protein
Bear Naked Maple Pecan Granola(1/4 cup): 130 cal, 20g NCarbs, 4g fat, 3g Protein
Strawberries(1 cup sliced): 53 cal, 9.5g NCarbs, 0 fat, 1.1g Protein
Arnold HealthFull 10 Grain Bread(1 slice): 80 cal, 12g NCarbs, 1g Fat, 5g Protein
Philly NonFat Cream Cheese(one .75oz cup): 20 cal, 1g NCarbs, 0 fat, 3g Protein
Boca Breakfast Sausage Links(3 Links): 105 cal, 4.5g NCarbs, 4.5g fat, 12g protein

Totals: 438 Calories, 55g Net Carbs, 9.5g Fat, 27.1g Protein


You'll see I chose strawberries for the fruit in every recipe. They have very little calories and carbs and my coach suggested berries so there you go! I researched yogurts and FiberOne is the only one that had little calories with no fat. Also, I stepped away from eggs for these recipes because I want to keep my cholesterol down and these boca links are really good!

Thanks for the recipes! I use strawberries a lot for my breakfasts too! And blueberries. YUM!

Hmmm.... I haven't tried the Boca stuff. I do use the Morning Star breakfast sausages and they are good too. I like to get the unsweetened/fat free yogurts so I can add my own berries, usually a mix of whatever I've got - strawberries, blueberries, blackberries. Now that I'm obsessed with rhubarb, I'm going to try that next with the yogurt.

Now you're getting me hungry for breakfast!

Cassie,
Are you putting the cream cheese on the 10 grain bread?

Yes, I'm going to try it. We'll see

Trying to put together some phase 3 menus as I start phase 3 in 2 weeks (phasing off for vacation).

Is Fage nonfat yogurt which has 100 cal, 23 g protein, 7 carbs, considered a dairy or protein?

It's really both, but I considered the yogurt as my prime protein source for that meal and put it in the 'protein' box on the chart.

Thank you for posting this. I can't tell you how stressful I find this phase 3 business. I get the fruit part. I even get the yogurt part (what I chose) but I did not know if we could have yogurt with sugar. Then, I found some turkey bacon with very little sugar so I am assuming that is okay. This whole thing overwhelms me. Have no idea where to start. My coache said berries and seemed against cereal and toast and other fruits so I think that is what made me confused when I went to the store to start shopping for items. I wanted to be ready to start.

So, if you all can help I would appreciate it.
I want to start with my turkey bacon. 1 or 2 strips?
Can I also have a egg in addition to that.
I will do berries and my unsweetened yogurt. But would much prefer a vanilla yogurt (it has sugar in it)
I already put almond milk in my coffee.

Is that enough? Am I good?
Oh wait, I think I need come cereal or toast.

Is it the wheat that many seem to have trouble with? Is that what makes them feel bloated?

The problem is that I should probably do another week or so on P2 till I am calmer and can more easily jump into this. I hate to transition when so stressed but I have a time crunch and need to be off this diet in just over 2 weeks so I do need to start P3 this week.

Sorry I sound so crazed. PMS and transition and deadlines and personal family stress just don't mix well. Normally, I would relish something like this. But, now it's simply more than I can handle.

Woah! I understand being confused about it! Sounds like your coach made something already confusing 10x more complicated.. Most of the items in my meals i created were from a sheet that my coach gave me. She gave me a list of a bunch of foods we can have that are really popular and easy to find. The only thing they said was to lean towards berries for my fruit and that's it.
If you're worried about adding in carbs in big quantities then I suggest starting slow by adding in some granola or muesli into your yogurt with your berries, that's easy enough! The oats in muesli shouldn't upset your stomach.
Make sure you check the protein and fat counts on everything you're having. That will determine how many turkey bacon strips you can have with your egg.

Good luck! Let me know if you have any other questions and we can take a look at the nutritional values and see exactly what you can have.

Do you have that chart that helps you add up the numbers? You can do any combo you want, as long as the total carbs/fat and all that fit the chart. You can have the 2 pieces of turkey bacon, if it meets the fat requirement, along with everything else. There are some differences of opinion on where to put stuff on the chart, i.e., should high-protein yogurt be a protein or a dairy? I put it under protein, as per my coach. It's a starting point anyway. I used my coaches sample meals from when she did Phase 3 herself, then branched out on my own.

I get the big tubs of the greek yogurt, non-fat, unsweetened. Then I can put my own stevia into it and berries or whatever flavorings I want. It's cheaper that way too. Chobani and Oikos have really good amounts of protein in them. I love the unsweetened almond milk too. I don't buy regular milk anymore. The egg beaters are an easy way to get more scrambled eggs without the extra fat that a second whole egg would give. Someone posted about Julian Bakery that sells very low carb/high fiber breads, and I ordered some, and really like them. Some folks do discover they have trouble digesting grains, and a digestive enzyme may help, or maybe there's a gluten intolerance thing surfacing, so you have to experiment, I guess.

I think that chart is either a sticky or somewhere in this thread...I might have posted it myself. Can't remember squat these days...

Just checked and I did post it under stickies, but will repost it here in case you aren't familiar with how to find it...

PS: I did Phase 2 for longer than the norm, because I wanted to feel stable in my weight, and to feel ready for the Phase 3-4.