Will be starting P3 this coming weekend and am very excited about breakfast! I took the P3 pdf worksheet made/provided by Liz (I think) and made in into an excel file. Added some formulas so that when you enter a food and its nutritional info, the total fat, carbs, protein, and calories will add up automatically. Also, as it's electronic it can be used repeatedly. No need to print it out. If anyone wants to use it, the link is below. You should be able to view it and download it to your computer.

https://docs.google.com/file/d/0Byvt...it?usp=sharing

Thanks for sharing poco!

Yes - half a banana is actually right about where you need to be for fruit carbs. A whole banana tends to have too many carbs to meet the guidelines, but I find that half is just enough to get that taste and still be within the parameters!

Scorbett1103,

You can use unsweetened coconut milk (Brand can be So Delicious Coconut Milk) instead of Almond Milk for lower carbs or sugar.

This has only 2 gm of carb per cup for the brand mentioned above and 45 cals. No difference in taste from regular milk, I use it in my coffee sometimes if I run out my usual creamer or milk.


Vidya

Made this for breakfast today, it felt like cheating!!!

2 Nutri Grain waffles
1/2 banana
1 Tbsp peanut (or other nut) butter
2 Tbsp Walden farms pancake syrup
1 Tbsp mini chocolate chips (I used Ghiardelli)

While the waffles are toasting, microwave the peanut butter for 20-30 seconds until melted. Stir in the pancake syrup until well mixed.

Top waffles with PB "syrup", sliced banana and chocolate chips!
Add 1 serving of dairy of your choice to make a complete P3 breakfast

Waffles:
323 calories
11g protein
13g fat
50g carbs (43g net carbs)

Waffles plus 3/4 cup fat free plain greek yogurt:
413 calories
28g protein
13g fat
57g carbs (50g net carbs)

Oh, those waffles look good! I'll try cooking over the weekend!

OK - I'm still trying to figure this out. I'm loving my Greek yogurt & granola & fruit + peanut or almond butter. Yesterday I had 2 eggs on an English muff. instead of the peanut butter and granola.

I want to incorporate some cheese but don't want to give up all of the yogurt. If I have melted natural cheddar on an English muffin can I play with the amounts and still have a little yogurt + fruit? I'm thinking an oz of cheese and 1/4 cup of yogurt. The yogurt and cheese will double as protein and fat.

BTW - I'm still losing on P3.

Geez, this yogurt, granola, and banana still tastes like ambrosia to me!

Your best bet is to use the worksheet. Food from all dairy sources needs to be less than 120 calories and less than 15g carbs. Fat from ALL food sources needs to be under 15g.

One ounce (2 tbsp) of cheddar cheese is about 113 calories, even if you used just a Tbsp of cheese, you would have less than 70 calories left to work with for yogurt or any other dairy source.

I started phase 3 two days ago, but I'm still confused.

What app can I use to figure out how many carbs the fruit has.
can you have and can you have dairy everyday.

Please help me.

I bought Brownberry whole grain healthy multigrain bread and had two slices. did I go over.

are all types of bread allowed or which should I use.

I only bought blueberries, and apples and strawberries, can we eat bananas, oranges, mandarins, mango, etc

Avocado?

Thanks

Your coach should have given you handouts that tell you exactly how a Phase 3 breakfast should look, how many calories/carbs/fats for each of the food groups (Dairy, grain, fruit and protein). You can have any fruit for your P3 breakfast as long as it fits into the guidelines both for the fruit and for the overall nutritional picture. Same with the bread - if you use bread it has to meet the limitations on calories/carbs. But what brand/type doesn't really matter - I prefer to use the light whole grain breads because I can have two slices instead of just one and not go over in carbs/calories.


In terms of looking up the nutritional information on foods without labels (fresh foods), many of us log our daily meals on My Fitness Pal, which has a huge database of information on both raw foods and packaged foods. I still use it every day, for every meal. You can also look things up individually on http://nutritiondata.self.com/ if that works better for you.

Thanks you Scorbet1123, I did get documentation, but I wasn't sure if all fruits and bread were allowed as well as yogurt, I feel better than.

Yep - your breakfast should include dairy, fruit, grain and a protein. You will find that some fruits are really high in carbs (like bananas) and so if you want a big portion of fruit they don't work too well, but you will find the balance that works for you the more you make the breakfasts. I found the recipes in this thread to be a HUGE help since the balance of nutrition was already figured out for me!

Bump

Love this thread...
Noting so I do not lose it.

Bump

Ready to move onto Phase 3!!!! Am going to wait until next week because I am at a conference in Cape Cod most of the week. It is just easier to bring my little blender and do shakes for breakfast for now.

BUT, I am planning for those wonderful breakfasts!!