R3 Phase 4 Day 12

Weight 140.2

Ouch!  Up 2.4 ... so I'm going to get to regroup and rethink this.  I went way overboard on the starchy carbs yesterday.  I can feel it in my body...puffy and sluggish. Not a good thing with the next couple of days meals coming up.  I'll deal with it though.

Lunch is at a restaurant after girls day mani/pedi and dinner is late late (11:30pm) at another local haunt

Breakfast - (505 calories)
**Mega P2 Chili
7 oz 88% lean ground beef
1 can diced tomatoes with no salt added
chili powder, pepper, garlic, and cumin to taste

Lunch - (639 calories estimated)
**Jimmy Mac's Roadhouse
8 oz ground sirloin smothered in mushrooms and onions
Side salad with bleu cheese dressing
handful of peanuts

Dinner - (841 calories estimated)
**13 Coins
Ukranian Joe's special (egg dish with ground sirloin, eggs, spinach, mushrooms, onion, garlic, and sour cream)
1 shot of Patron
1 glass red wine
1/2 cheesecake

Total Calories for the day 1,985
Daily Calorie Composition: 12% from carbs, 56% from fat and 32% from protein.

R3 Phase 4 Day 11

Weight 137.8

Down another .6.  It is what it is.  Throwing some starches in the mix today.  I'll probably regret it tomorrow.

Breakfast - (264 calories)
1 package Trader Joe's Steel Cut Oatmeal
1 banana
1 cup of coffee with 1 tbsp half & half

Lunch - (598 calories)
**Mega salad
175 g romaine
100 g cucumber
80 g tomato
50 g jicama
45 g onion
35 g bell pepper
60 g spiral sliced ham
55 g Columbus Herb Roasted Turkey breast (Costco)
55 g Trader Joe's Stagnola Blu Cheese
3 tbsp Annie's Tuscany Italian Dressing

Afternoon Snack - (201 calories)
1 Kavli ThinCrisp Bread
10 Sasha Co Organic Spelt Ginger mini-cookies
185 g pink lady apple

Dinner - (373 calories)
**Lemon Pepper Stirfry with veal, portobellas, and mixed veggies
270 g Veal for scallopini
250 g Asparagus Stir Fry blend
80 g portobella mushroom
3 tbsp lemon juice
2 tbsp fat free sour cream
black pepper to taste
2 tsp capers

Total Calories for the day 1,432
Daily Calorie Composition: 40% from carbs, 28% from fat and 32% from protein.

R3 Phase 4 Day 10

Weight 138.4

Three weeks ago I was up and happened to have a deep tissue massage scheduled for an afternoon.  I turned that day into a steak day and also did a detox bath that night at home.  I am repeating that today and likely will every time I have a massage in the future.  The massage I get seems to get the fluids rolling out of my body.  I always weigh less that night then I normally would.  Going to take advantage of it.

Breakfast - (18 calories)
Cup of coffee with 1 tbsp half & half


Dinner - (994 calories)
429 g New York Steak
150 g roma tomato
2 tbsp white balsamic vinegar


Evening - (112 calories)
5 oz ApothicRed Winemakers blend

Total Calories for the day 1,124
Daily Calorie Composition: 4% from carbs, 60% from fat and 36% from protein.

R3 Phase 4 Day 9

Weight 138.2

Same weight.  Trying what's called a modified steak day today.  Eggs for breakfast, a couple of ounces of cheese for lunch, and about 8 or 9 ounces of beef for dinner with an apple or tomato.  Here's hoping.  I've not got the evening puffy feeling that I've had since Sunday.  Maybe that's a sign that whatever I ate at the ballpark on Saturday night is finally out it's way out.

Breakfast - (296 calories)
**Veggie Scramble
1 large egg
.5 c Kirkland Real Eggs
90 g mushrooms
60 g bell pepper
1 tbsp heavy cream
.5 tbsp Nutiva Coconut Oil
1 cup of coffee with 1 tbsp half & half

Lunch - (216 calories)
2 oz Tillamook Vintage Sharp White Cheddar cheese

Dinner- (564 calories)
1 Kirkland 1/3 lb Ground Sirloin patty
1 Moran's 1/4 lb 90/10 Beef patty
2 tsp yellow mustard
2 tsp Heinz reduced sugar ketchup 160 g roma tomatoes
2 tbsp red wine vinegar

Total calories for the day 1,079
Daily Calorie Composition: 6% from carbs, 61% from fat and 33% from protein.

R3 Phase 4 Day 8

Weight 138.2

Down 1.6 lbs from the My Big Fat Greek Day.  Today I'm eating P3 but with a bit less calories than a normal P3 day.  I'm still feeling puffy especially in the afternoon and evenings.  Watching my sodium as always, but it's likely from something I ate at the ballpark on Saturday.  It can take a few days to drop off.

Breakfast - (373 calories)
**Sausage & Veggie Scramble
1 large egg
1/2 c Kirkland Real Eggs
80 g onion
80 g mushrooms
80 g bell pepper
3 links Jimmy Dean Turkey Sausage
.5 tbsp Nutiva Coconut oil
Cup of coffee with 1 tbsp half & half

Lunch - (401 calories)
**Steak salad
150 g romaine
150 g flank steak
100 g cucumber
70 g roma tomato
3 tbsp Marie's Yogurt Blue Cheese Dressing

Dinner - (391 calories)
**Masala Fried Tilapia & Roasted Brussels Sprouts
250 g Kirkland Tilapia Loins
1 tsp garam masala
.5 tsp chili powder
1 tsp garlic powder
180 g brussels sprouts
coconut oil for cooking
spray of olive oil for roasting

Make a paste using the garam masala, chili powder, and garlic powder with some water.  Spread on the fish and allow to sit for 15 minutes.  Pan fry in coconut oil until fish flakes and is no longer translucent.

Preheat oven to 400 degreesF.  Cut brussels sprouts in half. Spray oil on cookie sheet.  Place brussels spouts open side down on the sheet. Spray with olive oil and sprinkle with garlic powder and pepper.  Bake for 10 to 15 minutes or until leaves start to brown.

Evening Snack - (163 calories)
Dang Easter Peeps!  They are gone thank goodness
1 square dark chocolate

Total calories for the day 1,328
Daily Calorie Composition: 21% from carbs, 40% from fat and 39% from protein.

R3 Phase 4 Day 7

Weight - 139.8

Well I got some of it off with the steak day, but since my drop was not like it typically is for me, I really feel there's something I ate either Friday or Saturday that's keeping the fluid running around in my body.  Today I'm doing a Full Fat Fage Greek yogurt day.

Again tonight I'm feeling puffy.  It's like I'm good through the day until the evening.  Perhaps this is due to not drinking water in the nighttime, so I'm a bit dehydrated in the mornings.  As I drink during the day it loads back on.


Breakfast - (329 calories)
224 g Fage Total Classic Greek Yogurt
56 g blackberries


Lunch - (527 calories)
387 g Fage Total Classic Greek Yogurt with english toffee stevia

Dinner - (348 calories)
256 g Fage Total Classic Greek Yogurt with lemon drop stevia
100 g brocolli
28 g cheddar

Total calories for the day 1,340
Daily Calorie Composition: 11% from carbs, 65% from fat and 24% from protein.

R3 Phase 4 Day 6

Weight - 141.6

So the weekend eating is done and Easter is here.  I'm doing a steak day since I'm making flank steak for dinner.  Now if I could keep my hands out of the coconut M&Ms (I had to finally send them home with someone).

I am feeling very puffy in the evenings.  Typically that means I ate something my body didn't like and I'm retaining water.  It can take a few days for it to get back to normal.

Dinner - (1,048 calories)
19 oz flank steak
80 g roma tomato
1 oz coconut M&Ms

Total calories for the day 1,048
Daily Calorie Composition: 9% from carbs, 43% from fat and 48% from protein.

R3 Phase 4 Day 5

Weight - 141.4

I am honestly surprised after last night that I'm not up more than I am.  Baseball game tonight with a buffet dinner.


Lunch - (150 calories)
1 roasted chicken wing
venti coffee with cream

Dinner - (1,618 calories estimated) 
Ballpark buffet
Small amount of pulled pork
blackened cod
Asian long bean salad
Caesar salad
Roasted red pepper hummus with club crackers
1 regular hot dog
small piece of cheesecake
chocolate cookie

Total calories for the day 1,768
Daily Calorie Composition: 24% from carbs, 61% from fat and 15% from protein.

R3 Phase 4 Day 4

Weight - 139.8

And I'm back up.    Not really what I wanted going into this weekend, but I'll get it back down.

Tonight is a great dinner out.  I'm not holding back.


Breakfast - (148 calories)
7 oz Fage 2%
Coffee with 1 tbsp half & half


Lunch - (100 calories)
6 oz Zoi non fat greek yogurt

Dinner - (2,248 calories estimated)
Quinoa Salad with vinaigrette dressing
10 oz flat iron steak with poblano polenta
Bananas foster with macadamia nut ice cream
Shared 3 bottles of wine between 4 people
After dinner there was a shot of tequila, a margarita, and another shot with vodka and peach schnapps

Total Calories for the day 2,496
Daily Calorie Composition: 41% from carbs, 32% from fat and 27% from protein.

R3 Phase 4 Day 3

Weight 136.8

Down 1.4 lbs after a steak day.  Back to 2.0 lbs from original LIW.  Some weird eating today as I've been hungry and I was out of the house from 3 until after 8pm.  I didn't get dinner at my usual time.

Breakfast - (420 calories)
**Sausage, veggie omelet
1 large egg
1/2 cup Kirkland Real Eggs
140 g mushrooms
80 g onion
3 Jimmy Dean Turkey Sausage Links
28 g fat free feta (Trader Joe's)
1 tbsp heavy cream
1 tbsp butter
1 cup coffee with Half & Half

Lunch - (495 calories)
**Bunless burger
160 g 80/20 ground beef
100 g roma tomato
35 g romaine
2 tbsp Maries Yogurt Ranch dressing

Afternoon Snack - (122 calories)
5 Sasha Co mini spelt gingersnaps
2 Ghirardelli Dark chocolate squares

Dinner - (390 calories)
**Greek dinner and a cucumber salad
8 oz Zoi Full Fat Greek Yogurt
4 oz Fage 0% Greek Yogurt
2 tbsp apple butter
250 g cucumber
25 g onion
2 tbsp white balsamic vinegar

Evening Snack - (250 calories)
55 g Nature's Path Ancient Grains Granola (Costco)

Total Calories for the day 1,677
Daily Calorie Composition: 27% from carbs, 50% from fat and 23% from protein.

R3 Phase 4 Day 2

Weight 138.2

Up one pound after all that last night and still feeling very puffy?  I'm surprised it wasn't more.

Steak day today as planned in prep for a busy weekend. 

Breakfast - (35 calories)
Venti brewed coffee with half & half

Dinner - (1,022 calories)
17.25 oz NY steak, slightly trimmed
165 g pink lady apple

Total calories for the day 1,057
Daily Calorie Composition: 7% from carbs, 52% from fat and 41% from protein.

R3 Phase 4 Day 1

Weight - 137.2

Back you the .2 and here comes Phase 4 and trial by fire.  Already planning a steak day for tomorrow with the plans coming this weekend, but today I'm feeling very puffy.  I ate a high calorie breakfast and then got waylaid into going for Mexican mid-afternoon for a late lunch/early dinner.  I did well with the Mexican but knew it was full of salt.  And this ended up being a much higher calorie day than normal for me.

I also decided to try a good serving of the raw almonds that I soaked and dehydrated.  We'll see if I'm really sensitive to them or not.


Breakfast - (629 calories)
**Sausage and veggie frittata
2 large eggs
1/4 cup Kirkland Real Eggs
150 g mushrooms
75 g onions
3 links Jimmy Dean Turkey sausage
1 tbsp butter
1 tbsp heavy cream
Cup of coffee with half and half

Late Lunch - (678 calories estimated)
**Chicken Ranchero
Chicken breast and veggies in ranchero sauce
2 tbsp sour cream
side salad with italian dressing

Snack - (168 calories)
1 oz (28 g) raw almonds, soaked & dehydrated

Evening noshing, dang it - (788 calories estimated)
Corn tortilla quesadilla with sour cream
mini chocolates
Trader Joe's mini chocolate chip cookies

Total Calories for the day 2,263
Daily Calorie Composition: 15% from carbs, 61% from fat and 24% from protein.

R3 Phase 3 Day 21

Weight - 137.0

Down another .2.  Well I can last as long as the drops do I guess.  Today is officially the last day of Round 3 Phase 3.  My weight has been a rollercoster but overall it seems my body may like 137 instead of my LIW of 134.8.  It's not uncommon for the body to settle in 2 to 3 lbs above LIW.  I've been spoiled because in my first two rounds I was smack on or even a bit below.  It is what it is. AND above all it's dang better than 216.4.

My Phase 4 eating is not a major change from Phase 3.  I love Phase 3 eating with the no added starches and sugars.  I do however venture into those areas from time to time.  It is typically well thought out though and not often.  A piece of multigrain bread here, a corn tortilla there, some quinoa or wild rice, an occasional sweet.  It's life and it's where I plan to stay.

Breakfast - (303 calories)
**Turkey, Bacon, Ranch salad
125 g romaine
82 g Kirkland Oven browned turkey breast
84 g cucumber
60 g roma tomato
15 g Hormel Peppered bacon bits
30 g Maries Yogurt Ranch Dressing
1 cup coffee with 1 tbsp half & half

Lunch - (506 calories)
**Beef stirfry
192 g sirloin tip steak, thin
150 g baby bok choy
30 g onion
28 g Tillamook Special Reserve Sharp Cheddar
1 tbsp butter

Afternoon Snack - (136 calories)
100 g romaine
2 tbsp Annie's Tuscany Italian Dressing
1 tbsp shredded parm

Dinner - (360 calories)
**Thinking Greek
8 oz Zoi Full Fat Greek Yogurt
4 oz Fage 0% Greek Yogurt
2 tbsp Apple Butter
Stevia to taste

Evening imbibe - (284 calories)
5 oz ApothicRed Winemakers Blend
9 Almonds
28 g Tillamook Garlic, Chili Pepper cheddar

Total Calories for the day 1,589
Daily Calorie Composition: 17% from carbs, 54% from fat and 29% from protein.

R3 Phase 3 Day 20

Weight - 137.2

Down .2.  I'm skipping eggs for a couple of days to see how things go.


Breakfast - (352 calories)
**Garden Salad with Chicken
5 oz chicken breast
100 g romaine
100 g cucumber
50 g roma tomato
30 g onion
2 tbsp Brianna's Real French Vinaigrette
Coffee - 1 tbsp half & half

Lunch - (594 calories)
** Zucchini Pasta w/ meat sauce
1 cup Culinary Circle Marinara Sauce
6 oz ground beef 80/20, drained
150 g zucchini, run through the Spiral Slicer

Dinner - (480 calories)
8 oz Zoi Full Fat Greek Yogurt
4 oz Fage 0% Greek Yogurt
2 tbsp Apple Butter
Stevia to taste
5 oz ApothicRed Winemakers Blend wine

Total Calories for the day 1,426
Daily Calorie Composition: 23% from carbs, 49% from fat and 28% from protein.

R3 Phase 3 Day 19

Weight 137.4

And she's up a pound AGAIN!  Really.  Geeez.   Sticking with the plan.


Breakfast - (386 calories)
**Veggie fritrata
1 large egg
1/4 c Kirkland real eggs
3 tbps egg whites
100 g mushrooms
70 g bell pepper
1 tbsp heavy cream
1 tbsp butter
35 g avocado
2 tbsp salsa
1 cup coffee with 1 tbsp half & half


Lunch - (320calories)
**Garden Salad with turkey
120 g romaine
120 g cucumber
84 g Columbus Herb Roasted Turkey
55 g roma tomato
2.5 tbsp homemade balsamic vinaigrette


Dinner  - (583 calories)
**Burger patty and veggies
8 oz ground beef 90/10
180 g Asian style vegetables, frozen
1 slice Tillamook pepperjack cheese
mustard & ketchup

Total Calories for the day 1,289
Daily Calorie Composition: 11% from carbs, 58% from fat and 31% from protein.

R3 Phase 3 Day 18

Weight - 136.4

Drop of 2.4 for my steak day.  I'm back to 1.6 above LIW.  So now comes several days of clean eating.  No cheese, very little dairy and a bit lower calories in order to whip this finally before starting Phase 4 next week.


Breakfast - (297 calories)
**Veggie scramble
1 large egg
1/2 c Kirkland real eggs
80 g mushrooms
80 g bell pepper
1 tbsp half & half
1 tbsp Land O Lakes Spreadable butter with canola
1 cup coffee with 1 tbsp half & half


Lunch - (372 calories)
**Tuna Salad
180 g chunk light tuna in water, low sodium
50 g celery
30 g onion
80 g bell pepper
40 g dill pickle
1 tbsp Trader Joe's Canola Mayo
1 tbsp French's Yellow Mustard


Dinner  - (331calories)
**Turkey burgers with avocado salsa
8 oz Jennie-O 99% Fat Free Ground Turkey
60 g roma tomato
40 g romaine
30 g onion
30 g avocado
2 tbsp Pace Chunky Salsa

Total calories for the day 1,000
Daily Calorie Composition: 12% from carbs, 42% from fat and 46% from protein.

R3 Phase 3 Day 17

Weight 138.8

Well.. that definitely did not work.  I'm up 1.8 lbs.  Back to 4 lbs over LIW.  Arrggh.. Steak day today then I'm done messing.  Clean days with lower calories.  I will get this whipped.  I've come this far.

Breakfast - (35 calories)
2 cups coffee with 1 tbsp half & half each

Dinner - (1,005 calories)
390 g New York Steak, trimmed some of the fat though
164 g Pink Lady Apple

Total Calories for the day 1,040
Daily Calorie Composition: 9% from carbs, 53% from fat and 38% from protein.

R3 Phase 3 Day 16

Weight 137.0

Drop of .2.  I'm still 2.2 over LIW.  Changing things up today.. not sure what this will do.  I'm going higher fat then normal.  Shock the body, then I'll go down again.


Breakfast - (478 calories)
**Beef & Veggie Frittata
1 large eggs
1/2 c Kirkland real eggs
134 g 93/7 ground beef
84 g mushrooms
70 g onion
.75tbsp butter
2 tbsp salsa
1 cup coffee with 1 tbsp half & half

Lunch - (314 calories)
**Garden Salad
200 g romaine
70 g roma tomato
70 g cucumber
4 tbsp Brianna's Real French Vinaigrette

Dinner  - (890 calories)
**Bunless burgers & the works
2 4 oz Omaha Steak burgers
2 slices muenster cheese
1 tbsp Trader Joe's Real Mayonnaise
Lettuce, tomato

Evening Snack - (127 calories)
8 g macadamia nuts
10 g walnuts

Total calories for the day 1,809
Daily Calorie Composition: 6% from carbs, 70% from fat and 24% from protein.

R3 Phase 3 Day 15

Weight - 137.2

Down another 1.4.  That's 4.4 lbs of this gain off in the last 3 days.  Still no output overnight though. It's been since Friday sometime which is not good.  I'm sure the losses would look better with some output daily.

So today is a modification of yesterdays My Big Fat Greek day.  Instead of full fat yogurt, today I'm using nonfat Greek Yogurt and supplementing with ground beef, butter and some veggies to get a different combination of carbs, fats, and proteins.  So I guess this is a Greeky Beefy day

Breakfast - (138 calories)
8 oz NonFat Greek Yogurt with lemon drop stevia
1 cup coffee with 1 tbsp half & half

Lunch - (404 calories)
**Greeky stroganoff
4 oz 93/7 ground beef
8 oz NonFat Greek Yogurt sweetened
100 g mushrooms
37 g onion
.75 tbsp butter

Afternoon Snack - (120 calories)
8 oz NonFat Greek Yogurt with french vanilla stevia

Dinner - (434 calories)

**Greeky stroganoff
4 oz 93/7 ground beef
10 oz NonFat Greek Yogurt sweetened
100 g mushrooms
37 g onion
.75 tbsp butter

Total calories for the day 1,096
Daily Calorie Composition: 20% from carbs, 29% from fat and 51% from protein.

R3 Phase 3 Day 14

Weight - 138.6

Still working to get this gain off from my binge night.  Yesterday's menu dropped me another 1.2 lbs.  I am now 3.8 lbs above LIW.

Total I am doing an alternative correction day using Full Fat Greek yogurt.  This day consists of 24 to 32 ounces of Full Fat Greek yogurt eaten in 4 meals.  You can also have up to 8 ounces of berries.  Since the Zoi brand yogurt I have seems to be lower in protein then Fage, I have supplemented with a Jay Robb protein powder to bring my protein level up.

Breakfast - (248 calories)
8 oz Greek Yogurt with lemon drop stevia
1 cup coffee with 1 tbsp half & half

Lunch - (261 calories)
8 oz Greek Yogurt sweetened with KAL stevia
100 g strawberries


Afternoon Snack - (300 calories)
8 oz Greek Yogurt with chocolate stevia
1/2 scoop Jay Robb Whey Protein - chocolate
50 g strawberries


Dinner - (300 calories)
7.5 oz Greek Yogurt with chocolate stevia
1/2 scoop Jay Robb Whey Protein - chocolate
36 g blueberries
70 g blackberries

Total Calories for the day 1,129
Daily Calorie Composition: 23% from carbs, 55% from fat and 22% from protein.

R3 Phase 3 Day 13

Weight - 139.8

Steak day only dropped me 1.8 lbs this time.  This is likely due to a net effect thing going on.  With my binge cheat on Friday night I likely had some gain still going on while I was losing with the steak day.  Net effect 1.8 lbs.

Today I am eating P2ish type foods but in higher volumes and cooking with butter and oils.  No dairy, cheese, yogurt, etc.

Breakfast - (600 calories)
**P2 mega chili
8 oz 85/15 ground beef
1 can diced tomatoes no salt added
cumin, pepper, chipolte paprika to taste

Lunch - (463 calories)
**Turkey burgers with mushrooms & onions
10.3 oz Jennie-O 99% lean ground turkey
120 g mushrooms
80 g onion
1 tbsp butter

Dinner - (383 calories)
**Grilled Chicken & green beans
310 g boneless chicken breast
150 g French style green beans
Dijon Mustard and a few capers

Total calories for the day 1,446
Daily Calorie Composition: 11% from carbs, 35% from fat and 54% from protein.

R3 Phase 3 Day 12

Weight - 141.6

Yes really  up 5 lbs.  After last night's insanity it was also a night of no output so that compounded things.  Steak day today and then the next few days I'm doing P2ish type proteins and veggies and using just butter and oil for cooking.  No dairy, no cheese, etc.

Breakfast - (18 calories)
1 cup of coffee with 1 tbsp half & half

Dinner - (945 calories)
400 g New York steak, hand trimmed
190 g roma tomato
3 tbsp white wine vinegar

Total calories for the day 963
Daily Calorie Composition: 3% from carbs, 61% from fat and 36% from protein.

R3 Phase 3 Day 11

Weight - 136.6

Up a pound again..  going to have to get this figured out.  I traveled 4 hours round trip today to spend the afternoon with my parents.  We had a great visit.  On the way home, we stopped at a local place we all liked for dinner because I knew that by the time I got home it would be too late to cook.  Dinner was fine.  We even had a couple of shots of tequila.   Confession time though.. when we got home I ended up working into the wee hours.  Of course I also knew that my weight was up even more and another steak day loomed.  You guessed it.  I hit the kitchen and the damage was done very quickly.  This time it also included a couple of low carb tortillas.  I'm not sure why I end up sabotaging myself the evenings before steak days.

So here goes all the sordid details

Breakfast - (417 calories)
2 Egg Muffins
7 oz Fage 0% Greek Yogurt

Snack on the road - (282 calories)
**Steak salad
5 oz steak, diced and sauted
120 g sweet butter lettuce blend
3 tbsp Marie's Yogurt Blue Cheese Dressing

Lunch  at Parents - (860 calories estimate)
3 small burger patties with onion, pickle, ketchup, and mustard
2 turkey hot dogs
small garden salad with 3 tbsp Marie's Yogurt Blue Cheese Dressing
1/2 a brownie


Dinner - (853 calories estimate)
**The Ram Restaurant
Angus burger without the bun topped with mushrooms, onions and swiss
side salad with dijon vinaigrette dressing
2 shops of Patron tequila

And now for the gory details - (1,102 calories)  really?
6 oz Fage 0% Greek Yogurt with lemon drop stevia
several pieces of saltwater taffy
Cheese quesadilla  with 2 low carb/low fat tortillas, blended of cheeses and salsa

Total calories for the day 3,514
Daily Calorie Composition: 22% from carbs, 52% from fat and 26% from protein.

Phase 3 Egg Muffins

This are quick and handy for an on the go breakfast.

Preheat oven to 375 degreesF.

Ingredients
12 eggs (15 if using silicone muffin pans or individual silicone cups)
12 muffin tin liners (if using metal muffin pan)
cooking spray or oil mister
1 to 2 tsp favorite Season-All seasoning
1 cup grated cheese (I like sharp cheddar, but a cheddar jack blend works too)
(optional but yummy) diced omelet type veggies. I use part of a bag of frozen dice onions and peppers.  You could also add mushrooms etc.
(optional) breakfast meat of choice, diced.  Turkey sausage, bacon, ham, etc.

Spray muffin liners or silicon pan with cooking spray.  In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Season All, and beat well.

Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.

R3 Phase 3 Day 10

Weight - 135.6

Yes!  Down 4.2 lbs from my steak day with a massage and a detox bath!  I'm 0.8 above LIW.  Eating lean today.  Picked up my two new pair of jeans from Nordstroms.  Got a bra fitting and bought a few bras.  Then headed to Nordstrom's Rack and did I make a haul.  Four pairs of shoes, some tops, a pair of Lucky jeans, some shrugs to wear over sleeveless things, several dresses to wear with leggings.. and *THE* little black dress.


Breakfast - (204 calories)
 *Garden salad with chicken
100 g chicken
150 g romaine
120 g cucumber
80 g roma tomato

30 g onion
4 tbsp Walden Farms Fat Free Balsamic Vinaigrette



Morning Snack - (105 calories)


7 oz Fage 0% Greek Yogurt
50 g strawberries


Lunch - (610 calories estimated)
**Lunch at Nordstrom Cafe
Cup of Harvest Vegetable Soup
Lime & Cilantro Chicken Salad

Dinner  - (360 calories)
**Spicy Tilapia & Dijon Green Beans
300 g Kirkland Tilapia Loins
Salt Free Fajita Seasoning
85 g French Green Beans

Total Calories for the day 1,279
Daily Calorie Composition: 26% from carbs, 27% from fat and 47% from protein.

R3 Phase 3 Day 9

Weight - 139.8

Yes you read that right.  I'm up 3.2 lbs from yesterday.  Before you go thinking sensitivity to something I ate, I have a confession to make.  When I weighed last night before bedtime, like I'm apt to do, I knew from the scale that I was going to be up over the 2 lb limit this morning.  Frustration set in.  I knew it meant a steak day for sure.  Well, rather than be my calm, stoic self, I got mad and I ate.  Albeit I ate P3 foods for the most part, but I ate well after midnight and quite a bit of food.  To the tune of about 700 calories.  So of course this morning I was up not only what I would have been up but more.

So.. steak day it is.

On a good note, I had a wonderful moderate and deep tissue 90 minute massage this afternoon.  Very needed and should certainly help with the scale in the morning.

Breakfast - (18 calories)
Coffee with 1 tbsp half & half


Dinner - (780 calories)
12 oz New York Strip Steak
200 g roma tomato
2 tbsp white wine vinegar

Total calories for the day 798
Daily Calorie Composition: 2% from carbs, 62% from fat and 36% from protein.

R3 Phase 3 Day 8

Weight - 136.6

Well I can now way without a doubt don't ever bother with a chicken day for an alternative to a steak day.


I'm eating normally today.  If tomorrow brings an increase, I'll do a steak day

Breakfast - (561 calories)
**Veggie scramble with feta plus turkey sausage
2 large eggs
1/4 c Kirkland real eggs
35 g spinach
60 g mushrooms
50 g onion
1 tbsp butter
1 tbsp half & half
34 g Athenos Feta with Roasted Red Pepper & Garlic
3 Jimmy Dean Turkey Sausage Links
1 cup coffee with 1 tbsp half & half


Lunch - (588 calories)
**Spinach salad with chicken
125 g baby spinach
200 g baked chicken
40 g roma tomato
40 g onion
14 g bacon bits
34 g Athenos Feta with Lemon, Oregano & Garli
3 tbsp Brianna's Real French Vinaigrette

Afternoon Snack - (132 calories)
6 oz Zoi non fat greek yogurt
56 g blueberries

Dinner  - (266 calories)
**Chicken burger with sauted bellas
Sabatinos Spinach & Aged White Cheddar chicken burger (Costco)
120 g portobello mushrooms
40 g onion
2 tbsp parmesan cheese

Evening Snack - (144 calories)
6 oz ApothicRed Winemakers Blend

Total calories for the day 1,691
Daily Calorie Composition: 16% from carbs, 48% from fat and 36% from protein.

R3 Phase 3 Day 7

Weight - 136.4


Up a pound and I really should have just kept pounding at the normal days.  Instead silly me decided to test the waters with an alternative correction day called a chicken day.  Essentially, you eat a nothing but a roasted chicken all day, starting with the legs and thighs including the skin and working on to the wings and breasts.  If you need to you can add some mayo and dill relish to it to make chicken salad, but I wouldn't load it up like that.

The calories below are estimated because there wasn't any good info available.


Breakfast - (18 calories)
1 cup coffee with 1 tbsp half & half


Throughout the day - (1,711 calories estimate)
1 roasted chicken - approximately 36 oz of meat and skin

Total calories for the day 1,737
Daily Calorie Composition: 0% from carbs, 52% from fat and 48% from protein.

R3 Phase 3 Day 6

Weight - 135.4

Woot.. maybe eating some real food is what I needed.  I'm down .8 and within .6 of LIW.  Going to push the P3 calories today and see what tomorrow brings.

Breakfast - (621)
*Veggie Scramble with bleu cheese and bacon
3 large eggs
1 tbsp half *& half
85 g Trader Joe's Balsamic sweet onions
60 g mushrooms
25 g sweet peppers
28 g bleu cheese
1 tbsp butter
2 slices Kirkland Low Sodium Bacon
Two Coffees with 1 tbsp half & half each

Lunch - (444 calories)
7 oz Fage 2% Greek Yogurt
60 g blueberries
56 g Tillamook Vintage White Sharp Cheddar
56 g Columbus Herb roasted turkey (Costco)

Dinner - (554 calories)
*Bunless turkey burgers with the works
2 - 4 oz Jennie-O all natural lean turkey patties
30 g bleu cheese
40 g dill pickle
40 g onion
1 tbsp Trader Joe's Mayo
1 tbsp yellow mustard
1 tbsp reduced sugar ketchup

Total calories for the day 1,619
Daily Calorie Composition: 9% from carbs, 58% from fat and 33% from protein.

R3 Phase 3 Day 5

Weight - 136.2

Down .8 after lean protein yesterday.  I'm still 1.6 above LIW, but I'm going to try a more normal day for calories and see what happens.  Busy Saturday for me.  Today was the birthday party to celebrate my granddaughter's 3rd birthday.  We ate lunch at RainForest Cafe.  I had a bunless burger and a side salad, brought my own dressing.

So after the Rainforest Cafe - the family took off and I popped in Nordstroms to check a pair of my favorite "not your daughters jeans". Tried on a 4 and then a 2.. totally not happening. They looked like saggy baggy elephant. The friends I was with (hair stylist whose 24 and her mom who just finishes a round) drag me over to the other side.

About 2 hours later and a zillion pairs of jeans I'm not the owner of two size 27s. One pair is a Citizens of Citizens of Humanity 'Hutton' Mid Rise Wide Leg Stretch Denim Trousers and the other is Rich & Skinny 'Sugar' Flare Leg Stretch Trouser Jeans. Two pair that each are twice what I paid for the few NYDJ's that I've had.

Also snagged a couple of three quarter sleeve cardigans, camis, a new hooded Helly Hanson Rain Jacket in a small (I've been wearing an XL) and the cutest short ruffle front faux leather jacket.

Now I just need to find somewhere to wear it all.

Dinner was later tonight than I like to eat.  It was about 8 when I sat down to eat.  I typically am done by 7pm.

Breakfast - (185 calories)
150 g chicken breast
Coffee with 1 tbsp half & half

Morning Snack - (164 calories)
7 oz Fage 2% Greek Yogurt
50 g blueberries

Lunch - (677 calories estimated)
6 oz burger with cheddar and a mushroom topper
side salad
3 tbsp Brianna's Real French Vinaigrette

Dinner - (426 calories)
*Bunless turkey burger with the works
6.5 oz Jennie-O 93/7 ground turkey
1 oz Tillamook Vintage Sharp White Cheddar
40 g tomato
40 g dill pickle
40 g onion
1 tbsp yellow mustard
1 tbsp reduced sugar ketchup

Total calories for the day 1,449
Daily Calorie Composition: 7% from carbs, 55% from fat and 38% from protein.

R3 Phase 3 Day 4

Weight - 137.0

Too much bulk in foods yesterday and not enough output overnight.  Time to reign these wild horses in.  I'm doing a protein day today.


Breakfast - (228 calories)
6 oz 96/4 ground beef

Morning snack - (35 calories)
2 c coffee with 1 tbsp half & half each

Lunch - (164 calories)
150 g chicken

Dinner  - (312calories)
288 g veal
1 tbsp capers
2 tbsp lemon juice
Mrs Dash Garlic Herb

Total calories for the day 739
Daily Calorie Composition: 1% from carbs, 22% from fat and 77% from protein.