The goal of phase 3 is to find out which foods you are sensitive to. These are all just suggestions to help you get an idea of where to start. You will need to be careful during the first week coming out of phase 2 and concentrate on getting your calories up before introducing new types of food. You can, however, mix your veggies now and add in new protein and vegetables. Concentrate on getting more protein and introducing simple fats again like butter, oils, and seeds. Visit this link to learn all the Phase 3 basics and follow the guide below (Click Here)
It is very important to get in your calories in phase 3. Without the hormones in your system, you will need to get your calories up or your body will go into starvation mode and start gaining. This baffles some but I want to explain why this is the case. In phase 2 you know that your body is breaking down abnormal fat for calories and according to Pounds and Inches you are getting approximately 2500-4500 cal per day. When the hormone has left your system, your body will be in shock if you do not increase your calories. Most think they are eating too much and getting too many calories, but you are actually having the opposite effect and getting fewer calories in phase 3 than you are getting in phase 2. This is a key component to maintenance.
Find out your maintenance calories: https://www.bodybuilding.com/fun/macronutcal.htm?fbclid=IwAR3nqk33-T9KMYfFsokYLdZYE1K92mxQGzvXfhAK0_FjDA2ygvbhusgakII
The next essential part of Phase 3 is tracking your calories. You must track your calories to know what is going on when you have a gain. Here is a great video from Carol on why we track during stabilization https://littlechoiceseveryday.com/count-your-calories/
One of the first questions in phase 3 is when can I start exercising?.. Here is a post that discusses how to start implementing exercise without messing with your stabilization process. (Click Here)
Foods to avoid during the first few weeks of Phase 3: Milk, cheese, nuts, berries, peanut butter, yogurt; these all seem to cause gains quickly.. so wait and introduce them later and slowly. This is the key, slow re-introduction, especially of dairy as most people seem to be intolerant to dairy products at the beginning of phase 3. A number of people start using almond milk and coconut milk as a replacement.
Safe foods to start adding in after week one include: avocados, flax meal, a few nuts..moderation and a slow pace is key to adding in new foods. Do not overeat the new item but try a small portion and build up to larger quantities (but still keep them in moderation).
In the first week, you can add in new proteins like eggs, and new veggies like bell peppers, broccoli, and cauliflower.
Follow this menu for week one:
Follow the Phase 3 Week One Menu Guide:
The first week of Phase 3 menu:
Breakfast- 3 eggs and meat/veggies (meat must be sugar-free) and try adding in veggies such as bell peppers, onion, etc.. or whatever you like.
Snack- 1 scoop of protein. Jay Robb(or similar) but only if you need extra calories for the day or
1- fruit (P2) orange, strawberries, apple, grapefruit (Keep your fruits P2 for now)
Lunch 6-8 oz of meat and veggies so chicken salad you could have 8 oz breast on a bed of spinach or lettuce 2-3 cups with tomatoes or other veggies.
Snack- Grissini ( keep it in a few days a week at least until we add other grains)
Dinner- 6-8 oz protein and veggies..( look at the celery and chicken/steak on the blog last week) that is 500 cal.
Also, cook your meals with butter and add olive oil to your salads. 4T of oils per day will add 400 cal to your diet and help you get to maintenance calories easier.
P3 Essentials List of Items
New proteins- here you can start adding in new proteins week one and day one of P3 after your 72 hours post from ldw.
Eggs- Cage-free organic preferred
Chicken on the bone
Any type of meat protein but watch your ingredients.
Protein Drink- May sure your protein does not have hidden sugars, Jay Robb, Show Me the Whey or Whey to Go are good choices.
New veggies: Start with low starch veggies on week one and mix them!
The following is a list of common non-starchy vegetables:
- Amaranth greens or Chinese spinach
- Artichoke hearts
- Baby corn
- Bamboo shoots
- Bean sprouts
- Brussels sprouts
- Cabbage (green, bok choy, Chinese)
- Coleslaw (packaged, no dressing)
- Greens (collard, kale, mustard, turnip)
- Hearts of palm
- Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
- Swiss chard
- Water chestnuts
- Yard-long beans
Always on the essentials list is:
Braggs Amino Acids
Braggs has a few dressings that are safe for Phase 3 in moderation
Ezekiel Sprouted Grain Products
Fage Greek Yogurt
Here is a sample menu for a typical Phase 3 Day: You want to get around 100-150 grams of protein per day depending on your calorie maintenance amount and as close to 45-50% during the stabilization period.
We really concentrate on protein during phase 3 and healthy fats and veggies.
1/4 – 1/2 cup mixture of chopped onion, green peppers, and red peppers and any other favorite veggie
3 slices (no sugar added) bacon, cut in 2-inch pieces
1 small tomato, cubed
Small amount shredded white cheese of choice (I used Mozzarella and Pepper Jack) or skip if cheese is an issue for you.
3 eggs, lightly beaten (Read More)
1 Large Chicken Breast
1 serving Melba toast crumbs
½ cup of chicken broth or water
¼ teaspoon ground cinnamon
Pinch of nutmeg
Pinch of cardamom
1/8 teaspoon curry powder
Dash of garlic powder
Salt and pepper to taste
Stevia to taste (Read More)
1 medium zucchini, sliced
1 Tbsp. coconut oil
1/2 tsp. coconut vinegar
Oregano, sea salt, and pepper to taste
Heat oil in a skillet over medium heat. Add zucchini, onion and sprinkle spices over top. Cook until cooked.
Or side with soup…
Turkey Vegetable Soup
1 Tbsp. coconut oil
1/3 c. chopped onion
1-2 garlic cloves, minced
1 lb ground turkey (or bison)
3 stalks celery, chopped with leaves
1 c. green peppers, chopped
3 medium zucchini, cut into bite-sized pieces
1 can (28 ounces) diced tomatoes, undrained
1 can beef broth
1 can water
1-1/2 tsp. Italian seasoning
1/2 tsp. parsley
Ginger, grated or zest
1 tsp. sea salt
1 tsp. pepper
Parmesan cheese (optional)
In a large saucepan, melt the coconut oil over medium heat. Add onions and saute until translucent, stirring occasionally. Add garlic and saute 1 minute longer, stirring continually. Add meat and cook until meat is no longer pink. Stir in remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until zucchini is tender. Serve and top with cheese, if desired.
1/2 C. Greek Yogurt
1 scoop Jay Robb protein powder (I used chocolate)
1 Tbsp organic, no sugar added peanut butter
3/4 C. Almond Milk
A few drops of Stevia (I used English Toffee)
1-2 Tbsp heavy whipping cream (optional)
Mix together with a blender or Magic Bullet. Refrigerate for a short time and enjoy!
Add a bowl of grapes or melon
Turkey Spinach Meatloaf(Option 1)
It took me a while to perfect this recipe but it is now a family favorite. ~Carol 1 1/2 lbs. lean ground turkey
1 egg, beaten
1/2 C. oat bran
3 tsp. coconut oil
1 C. onion, chopped
2 tsp. minced garlic
1/2 C. red pepper, chopped
1/2 C. green bell pepper, chopped
1 Tbsp. Jalapeno peppers, chopped fine (optional) (Read More)
1 Gourmet Sausage link (Sugar-Free)
Veggies of choice (I use peppers and red onion)
Slice sausage and fry in MCT or Coconut Oil. Cook until lightly browned.
Add veggies and cook until veggies are to desired tenderness. Serve and enjoy.
One of the benefits of being in Phase 3 is being able to add in some yummy treats like Carol’s Cheesecakes, after week one and in moderation. Also, we can enjoy adding in Julian or Ezekiel Bread products to your diet during this phase. These are things many of us missed in phase 2 but the difference is these are healthy alternatives to the fattening breads and desserts we were used to eating before protocol. Making essential changes to your ingredients and checking your labels for hidden sugars is key to success.
There are many Chocolate Delight recipes for Phase 2 like the Almond Joy or Peanut Butter Cups you can enjoy for dessert with your meals. Click here for all the Chocolate Delight Recipes!
Remember to drink your lemon water. I recommend starting the day with a cup of hot water with lemon and use a full lemon throughout the day. This will help detox the liver. Using detox tea and the other detox methods will be a lifetime tool you can use to keep your body stabilized. Using products like Coconut Oil and Apple Cider Vinegar for life will also help you maintain and keep your body burning those calories.
There are many phase 3 menus items. Everyone has a tolerance for different foods. If you are sensitive to dairy wait a few weeks then start adding it in 1T at a time and you can increase to find your tolerance level. Also, dairy can be inflammatory and take longer to digest, so if you are sensitive try adding cheese with breakfast or lunch and let your menu get cleaner closer to dinner and it will help the scale as well. It is not always what you add but the timing of it during the day that makes a difference. If you are struggling and need help with menu balancing use the request form on the right side of the website and submit your menu for review.
If you miss pasta and red sauce, this is a must try recipe! And it’s surprisingly delicious!Read More