Phase 3 Menu

A typical day in phase 3 can be tricky without some guidelines.  First always remember to exit phase 2 slowly adding in new foods.  Many start day one of phase 2 and start packing in too many new foods.  Check out the Phase 3 Stabilization section which will help you achieve success.  The goal of phase 3 is to find out which foods are “problem” foods for you and to stabilize your weight.  We normally see issues with too many calories or too much dairy which causes a spike in weight and a fear in the phase 3 begins to cause problem for the dieter.   Problem foods can be new fruits, cheese, dairy or products with hidden sugars.  If is also very important to get your accurate maintenance weight from the Calorie Control council(Click Here).

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.

Breakfast:

Country Breakfast Skillet

1/4 – 1/2 cup mixture of chopped onion, green peppers and red peppers
3 slices (no sugar added) bacon, cut in 2-inch pieces
1 small tomato, cubed
1/4 cup shredded white cheese of choice (I used Mozzarella and Pepper Jack)
2-3 eggs, lightly beaten (Read More)

Lunch:

Try one of these two options

Garlic Chicken Pizza (Option 1)

Crust:
2 cups mozzarella cheese, shredded
2 large organic eggs
2 Tbsp. ground flax seeds (flax meal)
2 Tbsp. coconut flour
1/2 tsp. baking powder (Read More)

Cinnamon Chicken

(Option 2)

1 Large Chicken Breast
1 serving Melba toast crumbs
½ cup 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)

Coconut Zucchini

1 medium zucchini, sliced
1 Tbsp. coconut oil
1/2 tsp. coconut vinegar
Onion slices
Oregano, sea salt and pepper to taste

Heat oil in 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) (Read More)

Afternoon snack:

Chocolate Shake

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!

Dinner:

Gourmet Sausage & Veggies

(Option 1)

It took me awhile 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)

Gourmet Sausage & Veggies

(Option 2)

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.