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.


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)


Try one of these two options

Garlic Chicken Pizza (Option 1)

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!


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)

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.  Also, we can enjoy adding in Julian or Ezekiel Bread products to your diet during this phase. These are things many of us miss in phase 2 but the difference is these are healthy alternatives to the fattening breads and desserts we are 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 desert with you 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.

100 grams of chicken

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


  1. orientalbelle on February 22, 2011 at 3:50 am

    This is wonderful! Thanks for posting a sample menu and showing the breakdown and ratio of foods. This is so helpful to see what and how to do the balancing act of p3 for newbies. My question is how I get 60% protein in the beginning of p3 when I can’t/won’t be using protein powder, cheese, nuts, and Greek yogurt until the 2-3 week of p3? My struggle is getting all that protein. Do I just munch on boiled shrimp and sauteed chicken all day for the first week?

    • Shawna Culp on February 22, 2011 at 4:01 am

      Eat eggs and turkey bacon for breakfast getting 30 g of protein.. You can have Greek yogurt and have large meat portions with your other meals.. Shoot for 50-60% of your daily calories as protein

      Shawna Culp

  2. ari cherry on February 2, 2015 at 1:58 pm

    On Phase 3, what is the maximum amount of calories we can have?

  3. Elizabeth on February 23, 2015 at 2:27 pm

    I’ve done the VLCD 4 times now and I have gone down each time, I’m getting ready to start P3 and I’m within my reach of my goal weight. I do fine in P3 and I do stabilize for 21 days.
    but I’m always unsure if I can have Bacon and some other meats they say you can have, I can’t find any Bacon that doesn’t list at least some sugar. How do I tell if it’s OK or not?
    I tend to stick to eggs, chicken breasts, salads dressing w/o sugar and veggies.
    I didn’t think you could add carbs like Ezekiel breads until P4.
    Can you clarify these things for me?


    • admin on February 23, 2015 at 3:13 pm

      There are sugar free bacon options but you must read all the ingredients as most will have added sugar. Bacon is regional by brands so it will vary. Ezekiel is sprouted grain and usually is fine after second week of p3.

      • Elizabeth on February 24, 2015 at 2:32 pm

        Thanks, I found Applegate Organic Bacon and there are 0 sugars listed on the Nutrition Facts but the ingredients list there is less then 2% of cane sugar.
        I read that if it’s not enough to list in the Nutrition Facts that is should be OK to eat on P3,
        Is that accurate?

        • admin on February 25, 2015 at 5:06 pm

          We try to avoid any sugar in ingredients

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