HCG Patch

Tuesday, November 30, 2010

R2 VLCD Day 30

Weight - 170.8

I still have 1.6 lbs to go to get back down to my lowest so far this round.  I realized yesterday that I've not had asparagus in either round.  I made sure to grab some for dinner tonight and roasted it in the oven.

Breakfast
Coffee with liquid stevia

Throughout the day
Chocolate yerba mate tea


Lunch - (176 calories)
120 g chicken breast (raw weight), baked
1 tsp yellow mustard
1 tsp Frank's Original Redhot Sauce
320 g tomato
3 tbsp red wine vinegar
salt and pepper to taste

Dinner - (206 calories)
**Thin sliced round steak in caper pan sauce with roasted asparagus
130 g beef bottom round steak (raw weight) thin sliced
Mrs Dash Steak Seasoning
1/4 c water
1 tbsp capers
215 g asparagus
1 tbsp lemon juice
1 tbsp minced garlic
sea salt and pepper to taste

I batch cooked the bottom round and made three servings.  Season steak. Place steak in a grill pan on medium high heat.  It cooks fast because it's thin sliced.  Turn after a couple of minutes and pour water in the pan to finish without drying out the meat.  Remove from pan when done.  Add additional water to pan if needed and using a spatula scrape the browned bits off the pan into the juice.  Add capers and reduce.  Pour over meat

Roasted Asparagus
Preheat oven to 400 degreesF.  Cut or break off woody ends of asparagus.  Place in baking dish and cover with lemon juice, garlic, sea salt and pepper.  Toss around a bit, then bake for 20 minutes or until they are the way you want them.  I like the tips on my to be a bit dried out.



Total calories for the day 382
Daily Calorie Composition: 17% from carbs, 15% from fat and 68% from protein.

Monday, November 29, 2010

R2 VLCD Day 29

Weight - 171.2

Okay.. back to being strict.. fun and frolic is over.

Breakfast
Coffee with chocolate flavored stevia drops

Throughout the day
Triple threat tea

Lunch - (238  calories)
**Beef and onion soup
115 g Laura's 96% lean ground beef
210 g onion chopped
1 c Pacific Natural Low Ingredient Beef broth
1 c water
stevia and salt and pepper to taste






Dinner - (153 calories)
120 g chicken breast, baked
1 tsp Mrs Dash tomato basil garlic
185 g Fresh Express Sweet Butter lettuce mix
1 tbsp yellow mustard
1/2 tsp dill weed
2 tbsp water
4 drops liquid stevia

Total Calories for the day 391
Daily Calorie Composition: 21% from carbs, 15% from fat and 64% from protein.

Sunday, November 28, 2010

R2 VLCD Day 28

Weight - 171.2

Bleck.. little things the past 3 days have caught up with me.  I'm good from here on out.

Sunday family dinner tonight, I made Monte Cristo sandwiches for the family.  I had beef and cabbage soup.  We had the Monte Cristos at Disneyland last month.  Everyone liked them so I thought I'd try them.  Pictures below..





Breakfast
Coffee with vanilla cream stevia

Lunch - (171 calories)
125 g chicken breast, baked
170 g cucumber
50 g onion
3 tbsp Champagne vinegar

Afternoon Snack - (46 calories)
150 g strawberries

Dinner - (214 calories)
**Beef and Cabbage soup
115 g Laura's 96% lean ground beef
250 g Chinese cabbage
1 cup Pacific Natural beef broth
1 cup water
seasonings to taste



Total calories for the day 431
Daily Calorie Composition: 27% from carbs, 14% from fat and 59% from protein.

Saturday, November 27, 2010

R2 VLCD Day 27

Weight - 169.2

Down another pound, even with a few bites extra here and there.  If the pattern holds, I'll likely swing back up above 170 tomorrow.  I'd love it if that weren't the case.

Breakfast
Coffee with vanilla cream stevia

Lunch - (200 calories)
**Ground turkey and spinach soup
140 g Jennie-O extra lean ground turkey
175 g baby spinach
2 tsp minced garlic
1 cup low sodium chicken broth
1 cup water
salt and pepper to taste


Dinner - (224 calories)
**Fiesta Lime Beef Stir Fry
125 g raw weight beef bottom round, sliced thin
100 g fresh mushrooms
180 g celery
70 g onion
2 tsp Mrs Dash Fiesta Lime seasoning
1 tbsp lime juice
3+ tbsp water (enough to aid in cooking the veggies)




Evening Snack - (44 calories)
140 g grapefruit

Total Calories for the day 468
Daily Calorie Composition: 29% from carbs, 11% from fat and 60% from protein.

Friday, November 26, 2010

R2 VLCD Day 26

Weight - 170.2

Very amazed after yesterday's splurge that I'm back down to my lowest weight so far this round.

Breakfast
Coffee with vanilla cream liquid stevia

Lunch - (162 calories)
125 g raw weight chicken breast, baked
170 g cucumber
2 tbsp white wine vinegar
garlic salt and pepper to taste
28 g pepperocini

Afternoon Snack - (46 calories)
150 g strawberries


Dinner - (215 calories)
**Beef stir fry - mixing veggies a bit tonight and trying mushrooms
123 g raw weight beef bottom round sliced thin
115 g fresh mushrooms
150 g celery
50 g onion
1/2 c beef broth
2 tsp yellow mustard
1 tbsp minced garlic
pepper to taste

Sorry no picture tonight.  I was hungry ;)


Total Calories for the day 423
Daily Calorie Composition: 28% from carbs, 12% from fat and 60% from protein.

Thursday, November 25, 2010

R2 VLCD Day 25

Weight 170.8

Up 0.6 today but not unexpected after two days of good drops.  Happy Thanksgiving to everyone.  I made a full spread family dinner today.  Ate a few bits of things here and there that I'm sure the scale will make me pay for, but I was 100% good my first round and have been good to date in this rount.

Lunch - (176 calories)
** Lemon pepper veal & salad with mustard dressing
140 g veal sliced thin
1 tsp lemon juice
pepper to taste
175 g romaine lettuce
1 tbsp mustard
3 tbsp water
stevia to taste

Dinner - (612 calories estimated on the high side)
**Thanksgiving dinner
7 oz turkey breast
1 oz cornbread dressing
2 oz green bean casserole
3 tbsp cheesy cornflake potatoes




Total calories for the day 788
Daily Calorie Composition: 21% from carbs, 29% from fat and 50% from protein.

Wednesday, November 24, 2010

R2 VLCD Day 24

Weight 170.2

Gee two days in a row.  It's like someone flipped a switch and said.. okay, it's week 4, now you can lose decent amounts again.  Maybe I'll actually be in the 160s within the next few days.

Due to our weather, will be making a family Thanksgiving dinner rather than making the drive out to my parents' place.  First time in years I've cooked a while turkey with the trimmings.  I'll be fine.  I already knew what I'd be eating regardless.

Breakfast
Coffee with chocolate flavored liquid stevia


Lunch - (178 calories)
125 g raw weight chicken breast, baked
1 tsp Mrs Dash Tomato Basil Garlic seasoning
200 g roma tomatoes
1 tbsp red wine vinegar
garlic salt to taste

Afternoon snack - (94 calories)
180 g gala apple

Dinner - (186 calories)
**Beef and celery stir fry
125 raw weight beef bottom round, thin sliced
200 g celery chopped
1 tbsp Lizzie's Kitchen Oh So Garlic Seasoning
1/2 c Pacific Natural Beef Broth



Total calories for the day 458
Daily Calorie Composition: 36% from carbs, 11% from fat and 53% from protein.

Tuesday, November 23, 2010

R2 VLCD Day 23

Weight - 172.0

Interesting drop in my weight overnight.  I've lost little bits and pieces in the last two weeks.  I also assumed with the late hour of dinner last night that there wouldn't be much of a drop.  Let's hope this continues a bit more.

You've probably noticed I've still got a bit of an increase to my protein amounts.  I'm going to drop them back down to protocol in the next few days and see what happens.

Breakfast
Coffee with liquid stevia


Lunch - (195 calories)
**Spinach soup with ground turkey
140 g Jennie-O Extra Lean Ground Turkey
150 g baby spinach
1 cup chicken broth
1 cup water
salt and pepper to taste

Afternoon snack - (61 calories)
200 g strawberries

Dinner - (180 calories)
125 g beef bottom round steak, thin cut and sauted
170 g romaine lettuce
1 tbsp mustard
3 tbsp water
1 tsp dill

Evening Snack - (45 calories)
140 g grapefruit

Total Calories for the Day 481
Daily Calorie Composition: 32% from carbs, 12% from fat and 56% from protein.

Monday, November 22, 2010

R2 VLCD Day 22

Weight - 173.8

No weight loss today.. and what a crazy day it was.

Ate my lunch earlier than normal and trekked out in the snow with my son and his girlfriend to see Harry Potter. Got back and the GF had to get ready to leave to fly back to Los Angeles. It took us almost 2 hours to drive what normally takes less than 30 minutes. Got her to the airport to discover they'd delayed her flight by 2 hours. We left here there to start the long drive home and within about 10 minutes she called to say they'd canceled her flight. Had to get back there and pick her up. By then it was after 7pm... figured with the roads and the ice and it being below freezing all of tomorrow and the next day I better hit the grocery store on the way home.

Finally get to the store and decide that it may be possible that we don't take the 2.5 hr drive out to my parents' house on the coast on Thursday for Thanksgiving. I figured I better grab what I need in case I have to do a family dinner here for my boys etc. My mom's not gonna be too thrilled, but I'd rather stick to home if we've not had much of a thaw by Thursday morning.

In the meantime, my son's GF needs to decide when she's going to try to fly home. She may stay through past the holiday..not certain yet. AND my older son, daughter in law and grandbaby are socked in with is.

We left at 5:20 for a trip that normally would have had us home by 6:30. We got home at almost 10pm. Just finished eating my dinner. I was really hungry and my blood glucose was 59. I used to be diabetic years ago.. it resolved when I lost weight. Now when I'm on P2 it runs on the low side so I have to watch it. When I'm in P3 it's more normal.

Anyway...

Breakfast
coffee with liquid stevia

Lunch - (186 calories)
150 g Jennie-O Extra Lean Boneless Turkey Breast Tenderloins
150 g romaine lettuce
1 tbsp yellow mustard
3 tbsp water
4 or 5 drops stevia liquid



Dinner - (217 calories)
**Lemon pepper veal scaloppini and sauted onions
138 g veal, sliced thin
195 g onion, chopped
1/4 beef broth
1 tbsp lemon juice
1 tsp minced garlic
pepper to taste

Total calories for the day 403
Daily Calorie Composition: 21% from carbs, 11% from fat and 68% from protein.

Sunday, November 21, 2010

R2 VLCD Day 21

Weight - 173.6

Very crazy day today.  Sports on tv and shopping this afternoon, then I cooked a family dinner tonight and still had to squeeze in food for me. I did not get in enough calories today.  I tried King Crab for the first time and think it's something I can do without.  Just a bit to fishy for me.  I think I'd rather have shrimp.

Breakfast
coffee with liquid stevia

Lunch - (149 calories)
100 g chicken breast, baked
215 g roma tomatoes
2 tbsp champagne vinegar
salt and pepper to taste

Dinner - (132 calories)
80 g Alaskan King Crab leg
1 tbsp cocktail sauce
1 tbsp lemon
170 g french green beans

Evening Snack - (78 calories)
150 g gala apple


Total calories for the day 359
Daily Calorie Composition: 46% from carbs, 7% from fat and 47% from protein.

Saturday, November 20, 2010

R2 VLCD Day 20

Weight - 173.8

Down 0.4 from yesterday...and a new low for this round so far.

Breakfast
Coffee with liquid stevia

Lunch - (197 calories)
**Bison and Onion stirfry
110 g ground extra lean grassfed bison
200 g onion, diced
2 tsp tomato paste

Dinner - (216 calories)
** Turkey & Spinach soup
145 g Jennie-O Extra Lean Ground Turkey
200 g baby spinach
1.5 c Pacific Natural Foods Organic Chicken Broth
1 c water
1 tbsp capers
2 tsp Lizzies Kitchen Oh So Garlic Seasoning
1 tsp pepper

I love making this soup.  It's so fast and great for a cold night.


Evening Snack - (64 calories)
200 g white grapefruit


Total Calories for the day 477
Daily Calorie Composition: 36% from carbs, 8% from fat and 56% from protein.

Friday, November 19, 2010

R2 VLCD Day 19

Weight - 174.2

Still battling this pneumonia.  Not fun and the scale being weird isn't helping any.

Breakfast
coffee with chocolate flavored liquid stevia


Lunch - (186 calories)
**Burger patty and salad
120 g 96% lean ground beef
2 tsp tomato paste, no salt added
2 tsp jalapeno mustard
175 g bagged lettuce mix
P2 Protocol Dressing


Afternoon snack - (36 calories)
120 g strawberries

Dinner - (184 calories)
150 g turkey breast, baked
175 cucumber
2 tbsp vinegar
15 g onion sliced thin

Evening snack - (58 calories)
180 g white grapefruit

Total calories for the day 464
Daily Calorie Composition: 32% from carbs, 13% from fat and 55% from protein.

Thursday, November 18, 2010

R2 VLCD Day 18

Weight - 174.0

Down another 0.8 even with doing double protein for last night's dinner, having turkey, and taking a surgary cough syrup.

Breakfast
coffee with chocolate flavored liquid stevia

Lunch - (124 calories)
**Egg drop soup
3/4 c eggbeaters or 1 egg plus 3 egg whites
75 g green onion
1.5 cup chicken broth
1.5 cup water
.25 tsp white pepper
.25 tsp ground ginger
salt and or Braggs Aminos to taste


In a wok or medium saucepan, bring liquid to a boil. Add the green onions, white pepper, ginger and salt. Cook for about another minute.

Very slowly pour in the eggs in a steady stream. To make shreds, stir the egg rapidly in a clockwise direction for one minute. To make thin streams or ribbons, gently stir the eggs in a clockwise direction until they form.
 

This is a recipe I've used at home for many years.  I realized a few days ago that for the most part it's P2 friendly.

Dinner - (316 calories)
**Beef in mustard sauce & roasted cauliflower
200 g sirloin tip, sliced thin (previously cooked)
2 tsp yellow mustard
1 tsp water
pepper to taste

I did double the normal protein amount to try to help kick the pneumonia. 

235 g cauliflower, sliced
several sprays of Braggs Liquid Aminos
garlic salt to taste

On a sheet pan, place the cauliflower, spray with Braggs and sprinkle with garlic.  Roast in a 400 degree oven for 20 minutes or until slightly brown


Total calories for the day 440
Daily Calorie Composition: 20% from carbs, 17% from fat and 63% from protein.

Wednesday, November 17, 2010

R2 VLCD Day 17

Weight - 174.8

My all protein day dropped me 1.6 lbs.  I am sick with a sinus infection and either brochitis or early pneumonia.  Doctor put me on phenergan with codeine for my cough and doxycycline as an antibiotic.  I'm hoping neither have much effect on my weight.

I did two things different today.  Since all protein worked yesterday, I'm foregoing any fruit and doubling my dinner protein.  I also cooked a fresh lean turkey tenderloin.  Something that is not on the original protocol.

Anyone looking for a great winter tea, try Celestial Seasonings Cinnamon Apple Spice Tea.  I'm loving it.

Breakfast
Coffee with liquid stevia

Lunch - (185 calories)
*Beef and Daikon soup
100 g beef top round
300 g daikon radish
1 c beef broth
1 c water
1 tsp ground ginger
stevia to taste



Dinner - (281 calories)
200 g Foster Farms Extra Lean Turkey Tenderloin
2 tsp Silver Springs Jalapeno mustard (for dipping)
225 g romaine
P2 tangy mustard dressing


Total Calories for the day 466.
Daily Calorie Composition: 17% from carbs, 14% from fat and 69% from protein.

Tuesday, November 16, 2010

R2 VLCD Day 16

Weight 176.4

Still sick and I've made an appointment with my doctor for Wednesday afternoon.  I'm doing an all protein day today in hopes that my body will respond to the extra nutrients.

Breakfast
Coffee with liquid stevia

Lunch - (232 calories)
250 g cod fillet, baked

Dinner - (219 calories)
* Chicken soup - literally
200 g chicken breast
2 c homemade chicken broth

Total calories for the day 451
Daily Calorie Composition: 0% from carbs, 11% from fat and 89% from protein.

Monday, November 15, 2010

R2 VLCD Day 15

Weight - 176.6

After a great week one total of 9.8 lb, week two just sucks at 0.4.  I've been sick the last 5 days, taking some cold medicine with sucralose in it and I don't know if that's a factor or not.  It's better than some of the alternatives.  Didn't feel like eating much today.

Breakfast
Coffee with liquid stevia


Lunch - (164 calories)
100 g chicken breast, baked
200 g lettuce
P2 Protocol Dressing

Afternoon Snack - (48 calories)
150 g strawberries

Dinner - (123 calories)
*Fiesta Lime Shrimp and Salad
122 g shrimp, shell off & peeled
1 tsp Mrs Dash Fiesta Lime seasoning
250 g romaine lettuce
P2 Protocol Dressing

Total calories for the day 335
Daily Calorie Composition: 34% from carbs, 9% from fat and 57% from protein.

Sunday, November 14, 2010

R2 VLCD Day 14

Weight 176.0

Breakfast
coffee with liquid stevia


Lunch - (185 calories)
*Baked chicken and steamed grean beans
100 g chicken breast, baked
170 g French green beans

Dinner - (211 calories)
*Chili
100 g ground beef, 4 % fat
1 can diced tomatoes, no added salt
1 oz green chilis
1 tbsp Mexican Seasoning





Evening Snack - (64 calories)
200 g red grapefruit

Total Calories for the day 460
Daily Calorie Composition: 43% from carbs, 13% from fat and 44% from protein.

Saturday, November 13, 2010

R2 VLCD Day 13

Weight - 175.6

Down .8 today.  Still sick and I can't really taste much which isn't fun.

Breakfast
Coffee with vanilla cream liquid stevia

Lunch - (122 calories)
**Eggbeaters spinich scramble
3/4 c eggbeaters
125 g spinach
1/4 c water

Afternoon Snack - (46 calories)
150 g strawberries

Dinner - (274 calories)
**Sweet mustard beef stir fry with apple and celery
100 g beef round tip steak (previously cooked)
200 g celery
200 g Granny Smith apple
1/4 to 1/3 c water
1 tbsp yellow mustard
2 tsp Lizzie's Kitchen Garden Vegetable Seasoning
10 to 12 drops liquid stevia

Okay so don't laugh.  I love stir fry.  After last night's beef and onion, I wanted more and needed some flavor.  I often use jicama in stir fry so I thought perhaps a firm apple like a granny smith would hold up well to cooking along with some celery.  I chopped up the beef, celery, and apple.  Placed the celery with the water in a skillet on medium heat and covered for 3 or 4 minutes to steam cook it.  Added the apple when the celery started getting soft leaving the lid off to start evaporating the liquid.  As it started reducing I added yellow mustard, stevia and seasonings. The finally added the beef which I cooked yesterday.

It wasn't half bad.



Total calories for the day 442
Daily Calorie Composition: 51% from carbs, 8% from fat and 41% from protein.

Friday, November 12, 2010

R2 VLCD Day 12

Weight - 176.4

Breakfast
Coffee with vanilla creme liquid stevia

Lunch - (245 calories)
Chicken, Apple, Celery salad
100 g chicken breast, chopped
150 g celery, chopped
170 g gala apple, chopped
3 tbsp Braggs Apple Cider Vinegar
1/8 tsp cumin or pepper
garlic salt to taste


Dinner - (201 calories)
**Beef onion stir fry
100 g beef round tip steak
170 g onion
50 g celery
1 garlic clove, minced
2 tsp Lizzie's Kitchen Garden Vegetable Seasoning
1/2 water
splash of beef broth

I purchased just over a pound of thin sliced beef round tip steak.  It worked out to 5 P2 servings.  I cooked it together then split out the servings to store individually.  I seasoned them lightly with pepper and sauted them quickly in a pan.

For the stir fry, slice the beef in bite size pieces (already cooked).  In a small skillet on medium heat, saute chopped onion, celery, garlic and seasoning with 1/2 water. Stir ocassionally until the water cooks out and the pan starts to brown up a bit.  Add back beef and a splash of broth to deglaze the pan.


Total calories for the day 446
Daily Calorie Composition: 41% from carbs, 14% from fat and 45% from protein.

Thursday, November 11, 2010

R2 VLCD Day 11

Weight - 176.8

Down .8 from yesterday, still sick though.  I broke down and took some Tylenol Liquid Cold and Flu medicine.  It contains sucralose which is Splenda, but I've got to have something.  The pills had carnuba wax and starch in them.

Breakfast
Coffee with chocolate liquid stevia drops

Lunch - (203 calories)
*Beef and Spinach soup
90 g sirloin tip
185 g baby spinach
1 cup Pacific Natural Beef Broth
1 cup water
1 tbsp tomato paste, no salt added
2 tsp Lizzie's Kitchen Garden Vegetable Seasoning

I know I'm mixing veggies with the tomato paste and the spinach, but I'm sick and needed some comfort good.



Afternoon Snack - (108 calories)
207 g gala apple


Dinner - (179 calories)
100 g chicken breast, baked
360 g cucumber
2 tbsp apple cider vinegar


Total Calories for the day 490
Daily Calorie Composition: 41% from carbs, 13% from fat and 46% from protein.

Wednesday, November 10, 2010

R2 VLCD Day 10

Weight - 177.6

No loss from yesterday to today.  Bleck.  And on top of that I'm getting sick.  Sore throat, body aches, and my head is bugging me.  I had a flu shot over a month ago so at least it's not the flu.


Breakfast
Coffee
chocolate flavored stevia drops
Triple threat tea - quart of hot water with dandelion, yerba mate, and green tea bags.
I took me most of the day to drink the tea.

Lunch - (170 calories)
Beef & Celery soup
90 g sirloin tip
200 g celery
1 cup Pacific Natural beef broth
1 cup water

2 tsp Lizzie's Kitchen Oh So Garlic

Afternoon Snack - (49 calories)
160 g strawberries

Dinner - (164 calories)
Chicken and Salad
100 g chicken breast, baked
200 g romaine lettuce
3 tbsp P2 Protocol Dressing

Total calories for the day 383
Daily Calorie Composition: 29% from carbs, 16% from fat and 55% from protein.

Tuesday, November 9, 2010

R2 VLCD Day 9

Weight - 177.6

Up just .6, but it's not abnormal for week two.

Lunch - (160 calories)
Chicken salad with sweet mustard dressing
100 g chicken breast
220 g iceberg lettuce
3 tbsp sweet mustard dressing

Afternoon Snack - (48 calories)
150 g strawberries

Dinner - (125  calories)
Fiesta Lime Shrimp and Roasted Radishes
120 g shrimp, raw, medium count, peeled, tail off
2 tsp Mrs Dash Fiesta Lime seasoning
1 tbsp lime juice
230 g red radishes
a few sprays of Braggs Liquid Aminos

I always use raw shrimp because I tend to make them rubber if they are already cooked.



Evening Snack - (114 calories)
175 g red delicious apple
2 tbsp Braggs Apple Cider Vinegar
1 grissini breadstick

Total Calories for the day 447
Daily Calorie Composition: 49% from carbs, 8% from fat and 43% from protein.

Monday, November 8, 2010

R2 VLCD Day 8

Weight - 177.0

Week one loss is 9.8 lbs.

Lunch - (162 calories)
**Fiesta Tilapia with fresh salsa
125 g tilapia filet
1 tsp Mrs Dash Fiesta Lime seasoning
230 g roma tomato
2 tbsp minced onion
2 tbsp fresh lime juice
1/8 tsp ground cumin (or pepper)
1 tsp minced garlic

I make the salsa about an hour before my meal.  Fine dice the tomatoes.  Add minced onion, garlic, lime juice and cumin.  Refrigerate to let the flavors meld.

Heat the oven to 450 degreesF.  I often use the broiler but place the fish in the middle of the oven.  Place tilapia filet on a baking pan covered with parchment paper.  Sprinkle with Mrs Dash Fiest Lime.  Bake or broil 5 to 8 minutes until fish flakes and is no longer opaque.  A thicker filet might take longer.


Dinner - (171 calories)
Lemon pepper veal w/ sweet mustard cabbage slaw
100 g (raw weight) veal, thin sliced
230 g Napa cabbage
3 tbsp sweet mustard dressing (from yesterday)
1 grissini stick

Another use of some of the leftovers from previous days.

Evening snack - (86 calories)
270 g pink grapefruit
Yeah I ate the whole thing instead of half

Total calories for the day 419
39% from carbs, 10% from fat and 51% from protein.

Sunday, November 7, 2010

R2 VLCD Day 7

Weight - 178.0

8.8 lbs in 6 days.

Lunch - (190 calories)
Beef & Onion soup
90 g (raw weight) lean top sirloin
150 g onion
1 cup Pacific Natural Beef Broth
1 cup water
5 drops liquid stevia
2 tsp Lizzie's Kitchen Oh So Garlic seasoning

Afternoon Snack - (83 calories)
160 g gala apple

Dinner - (171 calories)
**Salad with chicken and sweet mustard dressing
100 g (raw weight) chicken breast, baked
250 g iceberg lettuce
3 tbsp sweet mustard dressing


Sweet mustard dressing
2 tbsp Yellow or Dijon mustard (with no added sugar or starches)
4 or 5 tbsp water
stevia to taste

Combine ingredient using water to thin it to dressing consistency.

Evening Snack - (57 calories)
185 g strawberries

Total calories for the day 501
Daily Calorie Composition: 46% from carbs, 13% from fat and 41% from protein.

Saturday, November 6, 2010

R2 VLCD Day 6

Weight 179.0

Down another 1.8 for a total of 7.8lbs so far in week one.

Lunch - (168 calories)
Veal and Spinch soup
100 g (raw weight) veal, thin sliced
150 g baby spinach
1 cup chicken broth
1 cup water
1/4 tsp cumin or pepper


Afternoon snack - (46 calories)
150 g strawberries

Dinner - (272 calories)
Chicken, apple, celery salad
100 g chicken breast
150 g celery
221 g granny smith apple (larger than I should have eaten)
3 tbsp apple cider vinegar
5 drops valencia orange liquid stevia
1 tbsp Lizzie's Kitchen Oh So Garlic seasoning

I like to mix everything together and refrigerate it for an hour or so before eating.

Total calories for the day 486.
Daily Calorie Composition: 47% from carbs, 9% from fat and 44% from protein.

Friday, November 5, 2010

R2 VLCD Day 5

Weight - 180.8

Well that's a bit better.  Down 1.6 from yesterday.  I'm changing things up today with no beef of any kind.  Doing fish and chicken.

Lunch - (122 calories)
*Fiesta Cod with tangy sweet cucumbers
100 g cod fillet
2 tbsp Marukan Ponzu Natural Citrus Marinade
1 tsp Mrs Dash Fiesta Lime seasoning
300 g cucumber
1 tbsp mined onion or onion powder
2 - 3 tbsp Bragg's Apple Cider Vinegar


several shakes of garlic salt
stevia to taste

Marinate the cod in the ponzu for at least 30 minutes.

Rough chop the cucumber.  Mix with minced onion or onion powder, acv, garlic salt, and a few drops of stevia.  Place in refrigerator until ready to eat.

Preheat oven to 350 degreesF.  Place cod in a small baking dish and season with Mrs Dash Fiest Lime.  Bake for at least 10 minutes or until fish is no longer opaque and flakes easily.


Afternoon snack - (98 calories)
188 g Gala apple
2 tbsp Braggs Apple Cider Vinegar
salt to taste.

 Dinner - (221 calories)
**Citrus chicken salad
80 g (cooked weight) chicken, baked previously
200 g romaine lettuce
150 g pink grapefruit
3 tbsp P2 Citrus Dressing

Dice the chicken and grapefruit, toss with lettuce and dressing.  I use orange flavored liquid stevia to make mine.

Total calories for the day 441.
Daily Calorie Composition: 48% from carbs, 8% from fat and 44% from protein.

Thursday, November 4, 2010

R2 VLCD Day 4

Weight - 182.4

Very discouraging down only .4 this morning and that on the 3rd day of the low calorie diet.

Just a chuckle this morning.  I store my premade P2 dressings in little 2 cup Ziploc plastic containers.  I usually have a couple in the fridge.  I'd put some of my chicken broth in one also so that I could keep the larger container in my extra fridge in the garage.  I started heating up the broth and add a handful of spinach to it, and I get a whiff of vinegar.  Hmmm... spinach smells different than  I remember.  I finally realize that I didn't have the broth container, but the vinaigrette container!  I didn't want to lose a cup of vinaigrette so I drained it back into it's container and grabbed the broth!


Lunch - (176 calories)
Chicken & Spinach Soup
80 g (cooked weight) chicken, baked previously
1 cup chicken broth, made previously
1 cup water
150 g baby spinach
sat and pepper to taste

I love these quick meals when pretty much everything is already done.  I baked the chicken in a batch on Monday morning.  I've found almost always that 100 grams raw weight chicken breast baked out to be 80 grams cooked as long as you don't over cook it.  The broth I made by simmering a couple of chicken breasts in water with poultry seasoning, salt and pepper.  You can also buy chicken broth but watch out for sugars or corn syrup in the ingredients.  I always cut my broth in half by using an equal amount of water.

Heat up the chicken broth and water, add spinach in handfuls.  If you don't want as much spinach in the soup, you can always have the remainder is a salad with a P2 dressing.  I like mine on the fuller side.  When spinach is wilted, add cut up chicken breast and serve.



Afternoon Snack - (109 calories)
200 g granny smith apple
2 tbsp Bragg's Apple Cider Vinegar
garlic salt to taste
Yerba Mate tea

Yes I really do chop up the apple and mix it with the acd and garlic salt. Also I can't mention enough how I love the Guayaki brand Yerba Mate teas. Yerba mate is known for its antioxidant properties (moreso than green tea) as well as being loaded with caffeine and an appetite supressant. It comes in several flavors. The Chocolate Mate is great also!

Dinner - (160 calories)
Steak and Roasted Radishes
95 g sirloin tip steak, raw weight, lean only
225 g red radishes, tops and ends cut off, and quartered
A few sprays of Bragg's Liquid Aminos
Salt and pepper to taste

Season the steak as you wish and cook in your favorite P2 manner. I baked mine this time along with the radishes. The reason for the 95 gram portion is because the piece I had came to 380 grams total and that was the best way to split it out into four servings, because three servings would be too much protein.

**Roasted Radishes
Heat oven to 425. Cut the tops and ends off 225 grams of red radishes, the cut into quarters if they are large. Place in a small baking dish, spray with a few sprays of Bragg's Liquid Aminos, sprinkle with salt and pepper, and cook for 30 minutes or until easily pierced with a fork, tossing at least once. I've seen the radishes done with a spritz of cooking spray also.

When people think of radishes, they think of the little peppery slices of red radish that come on a salad plate. Before starting round 1, I noticed that radishes were on the limited list of vegetables and thought "why would I eat just cold radishes when they are so peppery?" Thing again! Roasted radishes take on a sweet flavor and have the consistency of potatoes. They are a great change from the other veggies.


Total calories for the day 445.
Daily Calorie Composition: 39% from carbs, 14% from fat and 47% from protein.

Wednesday, November 3, 2010

R2 VLCD Day 3

Weight - 182.8

Hmm.. down 1 lb from yesterday.  Ran errands this morning and ended up not getting lunch until 3pm.

Also I cracked open a fresh bottle of homeopathic drops.  I'd had the rumbly tummy the past few days.  I didn't get that in Round 1 at all.  The bottle that I started this round with was opened in the 3rd week of July.  Even though I stored it properly, it may have been on the tail end of it's shelf life. Live and learn.

Coffee for breakfast with stevia

Lunch - (170 calories)
80 g (cooked weight) chicken breast, baked on Monday
250 g cucumber, chopped
20 g onion, diced
3 tbsp P2 Protocol Vinaigrette dressing

Mix cucumber, onion, and dressing together and refrigerate for an hour before eating.  This can also be made ahead of time in small batches if you are going to eat it often.

Afternoon Snack - (46 calories)
150 g strawberries

Dinner - (212 calories)
Veal and beefy onions
100 g veal, sliced for scallopini
250 g onion, rough chopped
1/2 c Pacific Natural Beef Broth
1/2 c water
1 tbsp Lizzie's Kitchen No Salt Seasoning
5 or 6 drops liquid stevia
2 tbsp lemon juice
2 tbsp beef broth
1 tbsp capers
pepper to taste

Place 1/2 c broth, water, onions, stevia, and no salt seasoning in a pot in medium high heat. Bring to a boil, cover and simmer for 15 minutes.  Remove lid and reduce broth to desired liking.

The veal I purchase is in 300 gram packages so I make three servings at once.  The recipe is for 1 serving.  Pepper veal, and in a saute pan on medium heat add veal with 2 tbsp each of lemon juice and beef broth.  Cover and let cook for 5 minutes, turning once.  Uncover, remove veal to serving dish, add capers to the remain liquid in the pan and saute until reduced.  Cover veal with caper/broth mixture.







Evening snack - (48 calories)
150 g grapefruit


Total calories for the day 476.
Daily Calorie Composition: 44% from carbs, 11% from fat and 45% from protein

Tuesday, November 2, 2010

R2 VLCD Day 2

Weight - 183.8

3 lbs off my loading weight gone.

Breakfast - (15 calories)
10 oz coffee
1 tbsp So Delicious Coconut Milk Creamer
stevia to taste.

Thought I'd try this creamer instead of fat free milk in my coffee.  Not much of a difference and a big let down after using half & half in P3 and P4.


Lunch - (161 calories)
100 g (raw weight) chicken breast, baked
250 g iceberg lettuce
3 tbsp P2 Protocol Dressing

Dinner - (267 calories)
**Chili
115 g Laura's 96% lean ground beef
1 can diced tomatoes, no salt added
1 tbsp tomato paste, no salt added
1/2 cup beef broth
2 tsp green chilis, diced
2 tbsp minced onion, dried
2 cloves garlic, chopped and minced
1/4 tsp chili powder
1/2 tsp oregano
salt and pepper to taste

Saute ground beef and garlic on medium heat until browned and pan starts to gather brown bits on it.  Deglaze the pan by adding a small amount of beef broth and scrape the bits off the bottom.  Add rest of ingredients, cover and simmer for 5 minutes.  Remove cover and simmer until chili is of desired consistency.



Evening snack - (47 calories)
155 g strawberries

Total Calories for the day 490.
Daily Calorie Composition: 35% from carbs, 16% from fat and 49% from protein.

Monday, November 1, 2010

R2 VLCD Day 1

Weight - 186.8

Here we go with round two of my hcg diet.  After two days of totally pigging out the scale shows 186.8 which is actually 0.2 lbs below my last drop weight at the end of round 1.

I started out the morning by baking several portions of chicken, then packaging them in individual baggies, freezing half and refrigerating the other half.

Breakfast - (6 calories)
10 oz coffee - yes coffee has a few calories
stevia to taste
8 drops Capella Flavor Drops, Irish Cream

Lunch
- (247 calories)
**Chicken, apple, celery salad
100 g (raw weight) cooked chicken
150 g gala apple
150 g celery

Dice all ingredients and place in a bowl.

**Dressing
2 tbsp Braggs Apple Cider Vinegar
2 tbsp water
Onion powder, garlic powder, and pepper to taste (usually a dash of each).

Afternoon Snack - (67 calories)
1 grissini stick
150 g strawberries

Dinner - (165 calories)
**Beef & Cabbage soup
100 g (raw weight) Laura's 96% lean ground beef
200 g cabbage (I use Napa aka Chinese cabbage), diced
1 c Pacific Natural Beef Broth
1 c + water
1 tsp pepper
2 cloves garlic, diced fine
1/2 tsp fine sea salt
1/2 tsp ground mustard
1 tsp oregano
2 tsp dried onion flakes

In a medium saucepan on medium heat, brown ground beef and garlic until beef leaves browned deposits in the pan.  Add a splash of the broth and deglaze the pan by scraping off the browned bits with a spatula.  Add the rest of the broth and the water.  Increase the heat and bring to a boil.  Add seasonings (mine vary every time) and boil slightly for a couple of minutes.  Add cabbage, reduce heat and cover.  Allow to simmer for at least 5 minutes.



Total calories for the day 485
Daily Calorie Composition: 38% from carbs, 15% from fat and 47% from protein.