VLCD Day 34

Weight - 190.6

I'm down another 1.4 lbs overnight for a total of 25.8 so far.

I'm feeling a bit soupy today.. so here goes...

Lunch -
Beef onion soup
100 grams beef bottom round thin cut
190 grams Walla Walla sweet onion
1 cup Pacific Natural Foods Beef Broth

I purchased about 4 servings worth of the thin cut bottom round and cooked it all at once then portioned it out. I used McCormick Perfect Pinch Steak Seasoning and sauteed it in a skillet with a bit of water.

The onion I cut up in large pieces, placed loosely in aluminum foil with a bit of beef broth and pepper. I baked it at 375 degrees for about 40 minutes, until tender. Then placed the broth, onion, and steak into a pot and let it simmer for a couple of minutes.

Afternoon Snack -
150 grams strawberries
1 grissini breadstick  

Dinner -
Baked Celery and Chicken
100 grams baked chicken breast (previously cooked)
280 grams celery chopped a bit chunky
1/2 cup chicken broth
1 tbsp lemon juice
1 tbsp Bragg Liquid Aminos
1 clove garlic minced
1 bay leaf
Shake of paprika
Pepper to taste

Mix the broth, lemon juice, braggs, garlic, paprika, bay leaf, and pepper together, and pour over celery in a oven safe dish. Cover and bake at 375 degrees for 30 minutes, uncover, stir, and bake for 15 more or until tender to your liking. Add already cooked chopped chicken and enjoy.

Day 33 VLCD

Weight - 192.0

No loss today... in fact up 0.6 but that's minor.

Lunch -
100 grams chicken breast baked
225 grams Napa cabbage, chopped
Sweet lemon dressing
1 grissini breadstick

I baked 6 servings of chicken last night to use this week.  I cut it up and combined it with the cabbage, then made a dressing of the juice of one lemon, an equal amount of water (more if you want it less lemony), a few drops of liquid stevia, garlic salt to taste.

Dinner -
100 grams Alaskan cod, marinated in Citrus Ponzu Marinde and Braggs Liquid Aminos, then baked
250 grams Roma tomatoes chopped to make salsa
1 grissini breadstick 

I added 2 tbsp of onion and 2 tbsps of anaheim chili chopped to the tomatoes, then added  1 tbsp lime juice, 1 tbsp cilantro, and onion salt.  I let it sit while the fish cooked.

Evening Snack -
150 golden delicious apple chopped with 2 tbsp apple cider vinegar.

Did a bit of running around checking some things to stock up on for Phase 3.  Found Dukes Mayonnaise which is one of the few I've heard of with no added sugar.  Going to check out salad dressings and other condiments in the next few days.

Day 32 VLCD

Weight - 191.4

No change from yesterday's weight but after such good losses the two previous days, I'll take it.


Lunch -
3/4 eggbeaters
250 grams roma tomatoes made into 'salsa'

I chopped up the roma tomatoes, added a but of lime juice, cilantro, and onion powder.  I have some fresh anaheim and poblano chilis that I thought about adding just a bit but ended up not.

Afternoon Snack -
160 gram golden delicious apple

Dinner -
100 grams Superior Farms veal scallopini
300 grams cucumber
2 tbsp Marukan Ponzu Natural Citrus Marinade

The veal was already cooked and leftover from a couple of nights ago.  Info on how it was cooked is located at Day 30 Dinner.  The cucumber, I chopped up and added the Ponzu, onion powder, couple of drops of liquid stevia, and some fresh dill.

Day 31 VLCD

Weight - 191.4

Down another 1.6 lbs for a total of 25 even.

Coffee this morning for breakfast.

Lunch - 
Egg and Spinach scramble
3/4 cup eggbeaters
100 grams baby spinach
pepper and onion powder to taste.

Saute the spinach with enough water to keep it going.  I use a lid on my little skillet so that it steams it also.  Add the eggbeaters and seasonings then when it's set a bit push the outer edges in.  Continue doing so until the eggbeaters are scrambled the way you like them.

Dinner -
Bison Green Onion Soup
100 grams raw grassfed ground bison (I used a cooked patty I had grilled on Sunday)
200 grams or so green onions chopped.
1 cup natural low sodium beef broth
1 cup water
thyme, minced garlic, parsley, paprika and dill to taste

This could be done with any type of beef or chicken (use chicken broth instead of beef broth).  Precook the meat and cut it into bite-sized pieces.

Saute the green onions in a bit of the water until softened.  Add the rest of the water, broth, and seasonings.  I often just eyeball the seasonings because the amounts are relatively small (1/4 tsp or less in most cases).  Cover and bring to a slow boil.  2 minutes or so later when the onions are softened to your liking.  Add the cooked ground bison that has been chopped or crumbled.  Simmer another minute.

Stall over for this day...

Weight - 193.0

After several days waivering back and forth, I was down 2.4 lbs this morning. Yesterday, I went back to what definitely worked for me the first week and hopefully it continues with some sort of loss each day for the remaining time of this VLCD phase.  I was prepared to do an apple day today (eating up to six large apples between noon one day and noon the next with very little water) to see if some of the stall was water weight although I didn't believe it was.  But it's a non-apple day instead.

I normally hold off on my lunch until 2pm or so.  Today I had an appointment at noon and grabbed an apple on the way out to keep me from being hungry until I got back.

Lunch - 
100 grams boneless skinless chicken breast that I have on hand which was baked with a bit of montreal chicken seasoning
210 grams mixed green salad with a couple of tablespoons of my sweet mustard dressing.

Dinner - 
100 grams Superior Farms veal scallopini
200 grams roasted red radishes.

I had never had veal before this diet.  I'm finding that I've been missing out.  My grocer carries 8 ounce packages of Superior Farms veal cut very thin.  Each package makes two HCG -sized servings.  I put a splash of beef broth in a non-stick skillet, add the juice of one lemon, minced garlic, pepper and the veal.  It cooks very fast because it's so thin.  I remove the veal and let the liquid reduce down and use it as a sauce.

The roasted radishes are a new experiment, and I really like them.  Since the vegetable list is short, I've been experimenting with some of the vegetables that I normally wouldn't eat by themselves.  I trimmed the ends off the radishes then cut them in small pieces.  Tossed them in a ziplock bag with some dill, red wine vinegar, a squirt of Bragg's Liquid Aminos, and a couple of drops of Sweet Leaf Stevia Orange flavor. Put them in a small baking dish and roasted them at 375 degrees for about 40 minutes, stirring a couple of times. My dinner tonight was as good as any upscale restaurant.

VLCD Day 29

Weight - 198.0
Week 4 loss - +0.2 lbs
Total loss - 18.6

A jump overnight of 2.4 lbs so it's...
Back to basics

Lunch
--100 grams raw tall off, peeled & devaned shrimp sauteed with crushed garlic, onion powered, and a non-salt season blend using a bit of chicken broth to prevent sticking
--300 grams peeled cucumber with homemade sweet and tart dill dressing.

The dressing is 1 tbsp lemon juice, 1/4 cup water, 1/4 tsp dill, 1/4 tsp onion power, and liquid stevia to taste.

I purchased the shrimp in a frozen bag on sale.  There will be tons of servings from it.  I'm still getting the hang of not overcooking it.  Decided after my last attempt with already cooked fresh shrimp, which quickly turned into tire rubber, that I would do raw from now on so it gives me a bit more time in the pan before the rubber stage.  I have also found that what they say about frozen weight equaling raw weight is definitely not true for most proteins.  I pulled out 100 grams of the frozen shrimp, put them in a ziplock bag under running cold water for a few minutes until thawed.  When I drained the water from the bag and put the shrimp on a paper towel to dry I had 85 grams of raw shrimp.  I had to thaw out two more of those little guys to finally get me to 100 grams.

Afternoon Snack

150 grams of fresh strawberries

Dinner

100 grams raw (79 grams cooked) boneless skinless chicken breast, baked with Montreal Chicken Seasoning
150 grams Fresh Express Italian Healthy Blend Lettuce
5 tbsp sweet mustard vingairette

My sweet mustard vinaigrette is always on hand in the fridge.  It's 1/4 cup apple cider vinegar, 1/2 cup water (more if you want to cut the vinegar), 1 tsp ground mustard, stevia to taste.

VLCD Day 28

Weight - 195.6

Breakfast 
Coffee with Stevia

Lunch
100 g chicken breast, baked
250 g Napa Cabbage
P2 protocol dressing 

Afternoon snack
1 granny smith apple

Dinner
100 g bison
200 g onion

Saute onion with bison using water to keep moist.

Evening Snack
150 g strawberries

Total calories 495

VLCD Day 27

Weight - 195.4

Breakfast 
Coffee with Stevia

Lunch
Spinach omelet
3/4 c eggbeaters
100 g baby spinach
2 tbsp minced onion
1 tbsp capers

Afternoon snack
1 granny smith apple

Dinner
100 g chicken breast, baked
270 g cucumber
2 oz red wine vinegar
1 melba toast


Evening Snack
150 g strawberries
1 grissini

Total calories 462

VLCD Day 26

Weight - 196.2

Breakfast 
Coffee with Stevia

Lunch
Chicken lettuce wraps
100 g ground chicken
1/4 tsp mexican seasoning
1/4 c minced onion
1/2 head butter lettuce
P2 protocol dressing 

Saute ground chicken with mexican seasoning and onion using water to keep from burning. Serve in lettuce leaves. Use the remaining lettuce for a salad

Afternoon snack
None

Dinner
100 g 95% lean ground beef
1/3 c diced tomato with green chile
1/4 c onion
250 g roma tomato
P2 protocol dressing 

Saute ground beef with canned diced tomato and onion. Serve with roma tomatoes with P2 dressing

Evening Snack
1 granny smith apple

Total calories 153

VLCD Day 25

Weight - 196.6

Breakfast 
Coffee with Stevia

Lunch
100 g veal, thin sliced
1 tbsp capers
1 tbsp lemon juice
15 g anaheim chile
300 g tomatoes, diced
P2 protocol dressing 

Saute veal with lemon juice, capers, and chile.

Afternoon snack
None

Dinner
100 g halibut
2 tbsp Marukan Ponzu Sudachi Citrus Marinade
250 g daikon radish, sliced
salt and pepper

Marinate halibut in ponzu then baked at 350 degrees 10 minutes or until fish flakes.
Season daikon with salt and pepper and bake until it starts to brown a bit.

Evening Snack
None

Total calories 338

VLCD Day 24

Weight - 195.6

Breakfast 
Coffee with Stevia

Lunch
3/4 c eggbeaters
3/4 c zesty chili diced tomatoes

Afternoon snack
None

Dinner
Chicken/apple/celery salad
100 g (raw weight) chicken breast, baked, chopped
250 g celery, chopped
150 g apple, chopped
P2 protocol dressing 

Evening Snack
None

Total calories 369

VLCD Day 23

Weight - 196.8

Breakfast 
Coffee with Stevia

Lunch
3/4 c eggbeaters
1/c c fire roasted tomatoes

Afternoon snack
None

Dinner
100 g lemon pepper veal
250 g sauted onion
1 melba toast

Evening Snack
None

Total calories 331

VLCD Day 22

Weight - 197.8
3rd week loss - 2.6 lbs
Total loss - 18.6 lbs

Breakfast 
Coffee with Stevia

Lunch
100 g veal, thin sliced
1 tbsp lemon juice
2 tsp capers
3 c bagged lettuce
P2 protocol dressing 

Saute veal in lemon juice, pepper to taste, and capers.

Afternoon snack
150 g strawberries

Dinner
100 g (raw weight) chicken breast, baked
290 g Napa Cabbage
P2 protocol dressing 

Evening Snack
150 g apple
1 melba toast

Total Calories 470

VLCD Day 21

Weight - 199.2


Breakfast 
Coffee with Stevia

Lunch
Spinach omelet
3/4 c eggbeaters
150 g baby spinach

Afternoon snack
150 g apple

Dinner
100 g buffalo, sauted
1 tsp Braggs Liquid Aminos
250 g roma tomato
P2 protocol dressing 

Saute buffalo in water with the Braggs aminos.

Evening Snack
None

Total calories 398

VLCD Day 20

Weight - 199.2

Breakfast 
Coffee with Stevia

Lunch
Beef and celery soup
100 g beef top sirloin, broiled
325 g celery, chopped
1 c Pacific Natural Beef Broth
1 c water
1 tsp onion powder
1 tsp garlic powder
1/4 tsp pepper

Bring water and broth to boil, add seasoning and celery. Cover and cook until celery is tender. Add pre-cooked sirloin.

Afternoon snack
None

Dinner
100 g halibut
1 tbsp lemon juice
2 tsp cilantro
8 oz cucumber
P2 protocol dressing 
150 g strawberries

Bake halibut with lemon and cilantro at 350 degrees for 10 minutes or until fish flakes.

Evening Snack
1 melba toast

Total calories 460

VLCD Day 19

Weight - 199.2

Breakfast 
Coffee with Stevia

Lunch
Chicken and fennel soup
100 g (raw weight) chicken breast, baked
300 g fennel
1 cup chicken broth
1 cup water

Using just the white part of the fennel bulb, chop in bite-sized pieces. Bring broth and water to boil, season to taste, add fennel and cook until soft. Remove from heat, add pre-cooked chicken breast.

Afternoon snack
150 g strawberries
1 grissini

Dinner
100 g halibut
2 tbsp capers
2 tbsp onion
1 tbsp lemon juice
350 g roma tomato
P2 protocol dressing 

Place halibut, capers, onion, and lemon juice on foil and baked at 350 for 10 minutes or until halibut flakes. Serve tomatoes with P2 dressing


Evening Snack
150 g strawberries
1 grissini

Total calories 492

VLCD Day 18

Weight - 199.2

Breakfast 
Coffee with Stevia

Lunch
Spinach salad with chicken
100 g (raw weight) chicken breast, baked
100 g baby spinach
P2 protocol dressing 
1 grissini

Afternoon snack
150 g strawberries

Dinner
100 g beef top sirloin, broiled
350 g celery
P2 protocol dressing 

Evening Snack
150 g strawberries
1 melba toast

Total calories 497

VLCD Day 17

Weight - 198.4

Breakfast 
Coffee with Stevia

Lunch
Onion soup with veal
100 g veal, sliced thin
250 g onion
1 c Pacific Natural Beef Broth
1 c water
1 melba toast

Bring water and broth to boil. Add onion, cover and cook until tender. Add veal and continue cooking until done. Or if veal is pre-cooked (leftover) add and remove.

Afternoon snack
None

Dinner
100 g chicken breast, seasoned and baked
450 g Napa cabbage
P2 protocol dressing 
1 melba toast


Evening Snack
None

VLCD Day 16

Weight - 200.2
Breakfast 
Coffee with Stevia

Lunch
100 g raw shrimp, peeled and deveined
1 tbsp light ponzu sauce
1 clove garlic
3 cups lettuce
P2 protocol dressing 

Saute shrimp in heated garlic and ponzu sauce until pink.

Afternoon snack
None

Dinner
100 g veal, sliced thin
1 tbsp lemon juice
pepper to taste
9.5 oz cucumber
P2 protocol dressing 

Saute veal in lemon juice with pepper.

Evening Snack
None

Total calories 281

VLCD Day 15

Weight - 200.4
2nd week loss - 3.8 lbs
Total loss -  16.0

Breakfast 
Coffee with Stevia

Lunch
Chicken with lettuce wraps
100 g lean ground chicken
1/4 head butter lettuce
1 tbsp minced onion
3 cups lettuce
P2 protocol dressing 
1 grissini

Saute ground chicken, minced onion and pepper to taste with a small amount of water until cooked.  Serve in butter lettuce wraps.  3 cups of lettuce is for a salad.

Afternoon snack
none

Dinner
Sirloin steak with wilted cabbage
100 g sirloin steak
300 g white cabbage
2 tbsp Braggs Liquid Aminos
1/3 cup Pacific Natural Beef Broth

Cook steak as desired.  Heat broth in a saute pan with liquid aminos.  Add cabbage and cover.  Stir occasionally until cabbage is wilted.

Evening Snack
150 g strawberries


Total Calories 481

VLCD Day 14

Weight - 201.8

Breakfast 
Coffee with Stevia

Lunch
Omelet

3/4 c eggbeaters
150 g onion

Afternoon snack
150 g apple

Dinner
100 g (raw weight) sirloin steak, sauted in water and one clove of garlic
3 c bagged lettuce mix
P2 protocol dressing 
1 grissini

Evening Snack
none

Total calories 449
Daily Calorie Composition: 42% from carbs, 11% from fat and 47% from protein.

VLCD Day 13

Weight - 203.0
and the weight didn't really budge after yesterday

Breakfast 
Coffee with Stevia

Lunch
100g chicken breast, seasoned and baked
300g cucumber, diced
1 grissini
P2 protocol dressing 

Afternoon snack
150g strawberries

Dinner
Baked cod & green salad
100g cod
1 tbsp lemon juice
1 tsp dill
3c romaine lettuce
P2 protocol dressing 
1 grissini

Evening Snack
none

VLCD Day 12

Weight - 203.2

So tired of the same old stuff that I'm trying something different today. Eggbeaters for lunch and miracle noodles for dinner.

Breakfast 
Coffee with Stevia

Lunch
Spinach scramble
3/4c Eggbeaters
3c baby Spinach
2 tsp Braggs Liquid Aminos
1 melba toast

Wilt the spinach with the liquid aminos and 2 tbsp water in a saute pan until the liquid is gone. Add eggbeaters, turn heat to med-low. Leave 1 to 2 mins until bottom of egg and sides are set, then start pushing mixture from the edges to the middle, flipping to get it all cooked.

Afternoon snack
150g granny smith apple

Dinner
100g chicken breast
200g celery, chopped
2tbsp Braggs liquid amino
1 grissini
1 package Miracle Noodles

I've had the Miracle noodles before this diet. I'm not a big fan. I've found the best way to fix them is to rinse them for 5 minutes in cool running water. Drain them, towel them dry. Let them sit out for while on a few layers of paper towel. Put then in a container with a lid and add broth, soy sauce, or in this case liquid aminos and refrigerate overnight. When ready to use, place in a saute pan and cook until almost crispy.

In this case, I did a stirfry with the chicken and celery then added that to the almost crispy noodles.

All in all, too much work.

Evening Snack
150g strawberries

VLCD Day 11

Weight - 203.0

Breakfast 
Coffee with Stevia

Lunch
100g shrimp, raw, uncooked, shelled, deveined
1tbsp lemon or lime juice
1 clove garlic, minced
250g cucumber
1 grissini

Saute shrimp with garlic and lemon juice. I know that buying raw, shell-off shrimp is expensive, but when I'm only getting 100 grams at a serving, I'm worth it. Because it is so easy to overcook shrimp, I rarely use precooked shrimp. Even in the case of raw shrimp, I pretty much remove it from the heat the movement the shrimp hits the pan.


Afternoon snack
Tart and garlicky apple
150g granny smith apple, chopped
garlic powder
apple cider vinegar

mix all ingredients together. I love granny smith apples with salt. Not wanting to add alot of salt I opted for the garlic powder and vinegar.

Dinner
100g cod
200g onion chopped
1tbsp Braggs liquid aminos
lemon pepper seasoning
1 grissini

Saute onions in a bit of water or broth with tbsp liquid aminos. Season cod with lemon pepper seasoning. Place cod in foil cover with sauteed onions, wrap tightly. Bake at 350 10-15 mins or until cod flakes easily and is white rather than translucent.

Evening Snack
150g strawberries

VLCD Day 10

Weight - 204.2

Breakfast 
Coffee with Stevia

Lunch
Mexi Chicken lettuce wraps
100g lean ground chicken
1tbsp minced onion
1tsp Simply Organic Mexican seasoning
iceberg or butter lettuce leaves

Saute ground chicken, minced onion and seasoning until cooked. Serve in iceberg or butter lettuce leaves. I almost always need more of a vegetable portion, so I usually use the remaining lettuce for a salad.


Afternoon snack
140g apple

Dinner
P2 Chili
100g extra lean ground beef
250g tomato ***
1/2 c water or broth
3-4 cloves minced garlic
Seasonings (to taste):
•1/2 t onion powder
•1/2 t oregano
•1/4 t cumin
•1/4 t black pepper
•1/4 t cayenne
•1/4 t basil
•1/4 t thyme
1.Preheat pan over MEDheat.
2.Add minced garlic and 1 T of the water/broth to pan.
3.Saute 2-3 mins. Be sure not to burn the garlic. Add more water/broth as necessary.
4.Increase heat to MED-HI.
5.Add ground beef and saute until brown - about 5 mins.
6.Add all seasonings and cook an additional 3 mins. Continue to add more water/broth as necessary.
7.While that is cooking dice 1/2 of tomato and place other 1/2 in food processor or blender to puree. ** I diced all of mine.
8.Mix in tomatoes, puree, and rest of broth.
9.Turn heat down to MED-LO and simmer until it reaches desired consistency.


***When I put tomatoes on my menu it is almost always roma tomatoes. I prefer them over beefsteak or hothouse tomatoes because they are more firm.

Evening Snack
150g strawberries

VLCD Day 9

Weight - 204.0

Breakfast 
Coffee with Stevia

Lunch
Chicken with green salad
100g chicken breast, baked
3c romaine lettuce
1 grissini
P2 protocol dressing 

Afternoon snack
180g apple

Dinner
Cabbage soup with ground beef
100g extra lean ground beef
1c beef broth
1c water
2.5c cabbage, chopped
shake of onion powder and garlic powder
1 grissini

Saute ground beef breaking it up as it cooks, drain or use paper towels to remove excess grease. Heat beef broth, seasonings and water to boiling, drop in chopped cabbage, boil slightly, remove from heat. Add cooked ground beef.

Evening Snack
150g strawberries

VLCD Day 8

Weight - 204.2
1st week total 12.4 lbs

Breakfast 
Coffee with Stevia

Lunch
100g beef tenderloin, seasoned and broiled
250g cucumber, chopped
P2 protocol dressing 
1 grissini

Afternoon snack
150g strawberries

Dinner
Chicken, apple, celery salad
100g chicken, poached
150g granny smith apple
175g celery
P2 protocol dressing 
1 grissini

Evening Snack
none

VLCD Day 7

Weight - 206.0

4th of July and I always make pulled pork in this house. I started it last night in two crock pots and the smell is all through the house as always. I will definitely be putting a bit in the freezer to have when I'm able to eat the ingredients again.

Breakfast 
Coffee with Stevia

Lunch
Chicken, apple, celery salad
100g chicken, poached
150g granny smith apple
175g celery
P2 protocol dressing 
1 grissini


Afternoon snack
none

Dinner
100g beef tenderloin, seasoned and broiled **
250g cucumber, chopped
P2 protocol dressing 
1 grissini

Evening Snack
150g strawberries

** since it's a total pain to cook just a 100 gram portion of most of the P2 proteins, I cook several portions at once weighing them raw and then again after cooking before portioning them out. For example, if I cooked 600 grams of beef tenderloin (6 portions) and the weight after cooking is 480 grams, then I portion out six 80 gram portions - 6 x 80 = 480.

VLCD Day 6

Weight - 205.8

Breakfast 
Coffee with Stevia

Lunch
Onion Soup with Sirloin
1 cup Beef Broth
1 cup water
100g (raw) lean sirloin, chopped
225g onion, quartered
salt and pepper to taste
1 melba toast

I'd broiled a pound of sirloin then portioned it out for quick use. Baked the onion wrapped in foil with 2 tbsp of the broth at 350degreesF for 45 minutes until somewhat tender but still with a bite. Bring broth and water to a boil, add onion and precooked sirloin. Remove from heat.

Afternoon snack
90g strawberries

Dinner
100g chicken breast, poached
200g Chinese cabbage, chopped
P2 protocol dressing 
1 grissini

Evening Snack
150g granny smith apple, chopped
2 tbsp apple cider vinegar

VLCD Day 5

Weight - 206.8

Breakfast 
Coffee with Stevia

Lunch
Chicken over lettuce salad
100 grams chicken poached, chopped
3 cups mixed lettuce
melba toast
135 gram apple

Afternoon snack
none


Dinner
100 grams beef sirloin cooked in 2 tbsp beef broth
250 grams roma tomatoes, sliced
grissini


Evening Snack
150g strawberries

VLCD Day 4

Weight - 208.4

Breakfast 
Coffee with Stevia

Lunch
Chicken and celery soup
100 grams chicken (pouched)
2 cups fat free chicken broth
200 grams celery
Melba toast

Chicken was cooked on day one as was the broth. Chop chicken and celery. Bring broth to a boil, add celery, cook until tender, toss in chicken and season to taste.

Afternoon snack
140 grams apple


Dinner
Baked cod
4 cups mixed lettuce with apple cider vinegar dressing
Grissini

Evening Snack
140 grams strawberries