Phase 3 menu Archives - Little Choices Everyday https://littlechoiceseveryday.com/tag/phase-3-menu/ Tue, 14 May 2019 18:09:33 +0000 en-US hourly 1 https://wordpress.org/?v=7.0.4 https://littlechoiceseveryday.com/wp-content/uploads/2022/07/cropped-favicon-logo-icon-32x32.png Phase 3 menu Archives - Little Choices Everyday https://littlechoiceseveryday.com/tag/phase-3-menu/ 32 32 165098101 Phase 3 Menu https://littlechoiceseveryday.com/phase-3-menu/ https://littlechoiceseveryday.com/phase-3-menu/#comments Fri, 31 Dec 2010 20:14:28 +0000 http://miracleskinnydrops.com/?p=2563 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…

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]]> 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)

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

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