10 MINUTE CHILI VERDE - P2 and P3

This recipe is a fantastic break from things such is P2 Chili.   Make a big batch and split it equally based on the number of portions of ground beef you added.

Makes 4 Servings
16 oz ground beef *  Use 95% or 96% lean for P2  or 85% lean for P3(grass fed if possible)
1 28 oz can diced organic tomatoes (or 5-6 Roma diced)
2 cups low sodium organic beef or chicken broth
1 1/2 packets stevia or 1 teaspoon
1 tablespoon cumin
1 teaspoon granulated garlic
2 tablespoons chili powder
Chili flakes to taste (spicy 1 - 1 1/2 teaspoons)
1 teaspoon sea salt
1 lb. fresh baby spinach

1)Brown beef in medium high pan for 3-5 minutes. Use a paper towel to pat out excess fat.
2)Add all spices and 1/2 salt
3)Add tomatoes, broth and stevia, stir bottom of pan. Bring to boil, then reduce heat to low for 3-4 minutes.
4)Pick stems off spinach (optional). I do this as I'm adding it to the chili.
Add spinach a couple cups at a time. Stir to incorporate. Just wilt, do not cook.
Turn off heat and serve!

Each serving is 280 calories with chicken broth and 85% lean beef. Should you use 95% lean beef, each serving is 240 calories! Packed with flavor and a very sustaining meal! 

In P3, garnish with fresh cilantro, avocado and sour cream.
Enjoy!

R5 Phase 3 Day 3

Weight  132.2

Not doing too bad so far.   I did stray a bit tonight.  When I added up my calories for the day I was well under 900.  Stomach was a bit growly tonight so I had some macadamia nuts.  I've been safe with that in the past so here's hoping I still am.


Throughout the day - (120 calories)
6 tbsp half & half in 3 mugs of coffee

Lunch - (304 calories)
**Garden Salad with Roasted Turkey
130 g Jennie-O Roasted Turkey Breast
75 g Baby Spinach
40 g tomato
40 g sweet mini peppers
20 g onion
4 tbsp Marie's Yogurt Ranch Dressing

Dinner - (448 calories)
**Smothered Turkey Patties
5 g Nutiva Coconut Oil
2 Jennie-O All Natural Turkey Patties
50 g mushrooms
50 g onion
50 g sweet mini peppers
1 tbsp Kraft Mayo with Olive Oil

Evening Snack - (173 calories)
23 g Safeway Dry Roasted Macadamia nuts

Total Calories For the Day 1,045
Daily Calorie Composition: 9% from carbs, 42% from fat and 49% from protein.

Fat 61 g; Fiber 7 g; Carb 30 g; Sodium 2,418 mg; Protein 157 g 

R5 Phase 3 Day 2

Weight - 132.0

I always worry on day one of Phase 3.  I dream of waking up the next morning a bazillion pounds up.  Not the case which is nice.  I'll carry on with my plan and add a bit more fast in today, but still staying away from the goodies like eggs and cheese.

Throughout the day - (120 calories)
6 tbsp half & half in 3 mugs of coffee

Lunch - (246 calories)
**Tuna Salad
104 g Bumble Bee Solid White Albacore, very low sodium
40 g celery
40 g onion
30 g mini sweet pepper
30 g dill relish
2 tbsp mayonnaise
1 tsp mustard

Dinner - (695 calories)
**Pesto Chicken & Garden Salad with Vinaigrette
230 g chicken, pan fried
20 g Cibo Naturals Basil Pesto (Costco)
100 g romaine
40 g sweet mini peppers
30 g tomato
20 g onion
2 tbsp Maple Grove Farms Sugar Free Italian White Balsamic dressing

Total Calories for the day 1,061
Daily Calorie Composition: 9% from carbs, 39% from fat and 52% from protein.

Fat 45 g; Fiber 5 g; Carb 23 g; Sodium 1,201 mg; Protein 137 g

R5 Phase 3 Day 1

Weight - 132.2

So today starts Phase 3, yet again.  I gear my calories up slowly the first few days.  I'm mimicking what I did last phase 3 since I did so well.



Throughout the day - (120 calories)
6 tbsp half & half in 3 mugs of coffee

Lunch - (250 calories)
**Tuna Salad
104 g Bumble Bee Solid White Albacore, very low sodium
40 g celery
40 g onion
30 g mini sweet pepper
30 g dill relish
2 tbsp mayonnaise
1 tsp mustard

Dinner - (624 calories)
**Burger Patties with Artichoke Aioli
2 Omaha Steak Beef Burgers
80 g artichoke hearts packed in water
20 g onion
2 tbsp mayonnaise

Total Calories for the day 994
Daily Calorie Composition: 12% from carbs, 56% from fat and 32% from protein.

Fat 61 g; Fiber 4 g; Carb 28 g; Sodium 1,637 mg; Protein 78 g

R4 Phase 4 Day 106

Weight - 141.0

A 1.4 pound bump.. could be rebound, could be pie.  I had planned two meals today, but didn't get lunch at a decent time so I turned it into a steak and salad sort of day.  I know I didn't get in enough calories.

Half n Half in Coffee during the day

Dinner - (666 calories)
260 g NY Steak
100 g romaine
100 g cucumber
40 g onion
3 large radishes
3 tbsp Kraft Fat Free Italian Dressing

Total Calories for the day 736
Daily Calorie Composition: 10% from carbs, 58% from fat and 32% from protein.

R4 Phase 4 Day 79

Weight - 141.2

Stayed the same.  Eating clean today and then tomorrow I will do a steak days because it's been a bit.  I'm sure glad Halloween is over and people are slowly eating the remaining candy in the house.

Lunch - (742 calories)
**Cheesy Bacon Ranch Chicken & a Salad
160 g chicken breast, cooked weight
1 slice provolone cheese
1 slice bacon
1 tbsp Marie's Ranch Dressing
100 g lettuce
100 g cucumber
80 g grape tomatoes
40 g onion
3 tbsp LiteHouse Bleu Cheese Dressing
2 tbsp half & half in 2 mugs coffee

Dinner - (433 calories)
140 g chicken breast, cooked weight
1 slice provolone cheese
1 slice bacon
1 servings Green Giant frozen veggies

Total Calories for the day 1,175
Daily Calorie Composition: 10% from carbs, 49% from fat and 41% from protein.

R4 Phase 4 Day 65

Weight - 138.8

Down 0.2 from the steak day.  That typically means there was something still causing added water retention at the same time so the effect is about nil.   I'm doing a nut day today and will hope for some output in the process.

I spent a lot of today cleaning things up around the house.  The main floor painting is done except for some touch up, the stairwell, and the laundry room.  They will begin on the basement in the next few days.  All the carpet is in on the main floor except for the stairwell that goes to the basement.  Things have been in such disarray.  I'm finally getting most of it back where it belongs.  It's definitely looking very sparse right now, which I guess is good.  For me though, it doesn't have the ...umm.. lived in look.  LoL

I spaced out several ounces of various nuts throughout the day. 

In total I had
1.5 oz macadamia nuts
3.5 oz pecan halves
1 oz walnut halves
4 tbsp half & half in two mugs coffee

Total calories for the day 1,244
Daily Calorie Composition: 7% from carbs, 89% from fat and 4% from protein. 

Fat  130 g; Fiber 17 g; Carb 24 g; Sodium 40 mg; Protein  15 g  

R4 Phase 4 Day 64

Weight - 139.0

Up one pound, but I'll own it.  Today is a steak day, but I'm doing three burger patties instead of steak.  If I drop less than two pounds, tomorrow I'll do a nut day because I've done well with them the last two times.  No painters today, but I spent part of the day making even more of a mess in my house.  I had to clean out the entry closet and the pantry closet so they can paint them tomorrow.  Some things I tossed, some things are ready for Goodwill (again), and some are boxed up so they can be put back when it's done. 

Through-out the day
3 mugs coffee with 2 tbsp half & half in each

Dinner
3 Kirkland 90/10 sirloin burger patties
50 g grape tomatoes
30 g dill pickle
30 g onion
1 tbsp reduced sugar ketchup
1 tbsp Hain Canola Mayo

Total calories for the day 1,216
Daily Calorie Composition: 2% from carbs, 67% from fat and 31% from protein. 

Fat  90 g; Fiber 1 g; Carb 7 g; Sodium 403 mg; Protein 94 g 

R4 Phase 4 Day 60

Weight - 136.0

A drop of 1.2 lbs.  Likely because I ate yogurt for dinner rather than something solid.  Today is coconut chocolate mousse day.  All day.  Tomorrow is regular food day and we have planned to eat dinner out so I'll likely do a big salad for lunch.  On Saturday, I have planned to take my area rugs up to Seattle to drop off for cleaning.  There is a great Mexican restaurant about ten blocks away that we've been wanting to try so that will be lunch on Saturday.  Sunday, I'm assuming I'll need a steak day.  LoL

They were painting all the trim in my kitchen today, so we went on some errands this afternoon.  I purchased some fabric to re-upholstery my white ladderback dining room chairs.  It blends with the accent pillows for my new sofa and loveseat in the family room.  I did one to see how it would go, but now I will paint the chairs before doing them all.  I am also on the hunt for items to put above my kitchen cabinets.  I found some large cardboard letters at JoAnns, that I will paint white, as well as a couple of mirrored star to put on the wall, and a small metal milk type urn.  I'm thinking whites and blues with a bit of brown to carry other colors from the rest of the open areas in the main floor.

Throughout the day
4 servings of chocolate coconut mousse made with two cans of Thai Kitchen full fat coconut milk
2 tbsp half & half in 1 mug of coffee

Total Calories for the day 1,531
Daily Calorie Composition: 12% from carbs, 84% from fat and 4% from protein.

Fat  15 g; Fiber 6 g; Carb 45 g; Sodium 236 mg; Protein 16 g

R4 Phase 4 Day 59

Weight - 137.2

Down 2 lbs today after my nut adventure.  Today was to be a clean P3 day.  Because of errands this afternoon, I didn't feel like cooking dinner so I just ate Fage Total for the meal.  Tomorrow will be chocolate mousse day.

Today saw new carpet in my formal dining room and family room.  Also the painters were taping trim in the kitchen, dining, and pantry area so they can spray the trim tomorrow. 

We cleaned out part of my second closet and hauled several bags of clothes to a place that buys them.  LoL they didn't want but a couple of things.  So I've itemized what I have and will drop them off at Goodwill tomorrow.  I'm also going to run some errands so I'm not here smelling the trim paint as they spray.

Brunch - (683 calories)
**Beef & Veggie Scramble
3 large eggs
1 egg white
80 g beef bottom round roast (cooked weight)
60 g onion
60 g poblano pepper
60 c mushrooms
10 g coconut oil
1 slice provolone cheese
2 tbsp half & half in one mug coffee


Dinner - (847 calories)
16 oz Fage Total Classic Greek Yogurt
60 g blueberries
28 g walnuts
stevia to taste

Total Calories for the day 1,530
Daily Calorie Composition: 11% from carbs, 64% from fat and 25% from protein.

 Fat  107 g; Fiber 6 g; Carb 39 g; Sodium 598 mg; Protein 93 g

R4 Phase 4 Day 57

Weight - 137.6

Boo..  0.2.  At least, it's not a gain.  Eating P3ish today and I'll do a nut day tomorrow.

I got my lipotropic with B complex injections today.  It was easy doing it myself.  The area where I did it is a bit sore today, but I've heard that's normal.  I had to giggle when the nurse told me that there was so little fat on my butt I could probably use a half inch needle instead of a one inch.  I went with the one inch anyway so that I know I'm for sure in the muscle. 

Brunch - (535 calories)
2 AmyLu Sweet Caramelized Onion Chicken Burgers (Costco)
10 g Nutiva Coconut Oil
40 g dill pickle
20 g onion
1 tbsp Hain Canola Mayo
1 tbsp Heinz Reduced Sugar Ketchup
2 tbsp half & half in 1 mug coffee

Afternoon Snack - (303 calories)
1 Ready Pac Chef Salad
40 g Brianna's Real French Vinaigrette

Dinner - (320 calories)
300 g veal, sliced thin
1 Green Giant Just for One Cauliflower & Cheese sauce

Total calories for the day 1,158
Daily Calorie Composition: 8% from carbs, 50% from fat and 42% from protein.

 Fat  65 g; Fiber 3 g; Carb 24 g; Sodium 2,730 mg; Protein 125 g

R4 Phase 4 Day 50

Weight - 137.6

Down 2.4 after a steak day.  I'll take it.  Eating somewhat normal today so I can make sure to get some fresh veggies and fruit in because I want be able to have any between Tuesday and Friday afternoon in preparation for my colonoscopy.

Breakfast - (572 calories)
**Roasted Chicken & Salad
125 g chicken, roasted
100 g red leaf lettuce
100 g cucumber
85 g roma tomato
40 g sweet peppers
25 g onion
4 tbsp Brianna's Real French Vinaigrette
2 mugs coffee with 1 tbsp half & half in each

Lunch - (296 calories)
16 oz Fage 0% Greek yogurt
60 g raspberries
Kal stevia to taste


Dinner - (543 calories)
**Seared Ahi Tuna & Cucumber Salad
202 g ahi tuna
2 tbsp sesame seeds
1 tbsp olive oil
2 tbsp Hain Canola Mayo
1 tsp wasabi paste
150 g cucumber
30 g onion
2 tbsp Fat Free Balsamic Vinaigrette

Total calories for the day 1,414
Daily Calorie Composition: 14% from carbs, 45% from fat and 41% from protein. 

 Fat 69 g; Fiber 12 g; Carb 48 g; Sodium 1,332 mg; Protein 143 g

R4 Phase 4 Day 47

Weight - 135.4

Up 0.4 today, but that's alright.  I didn't get much sleep last night, and I've been stressing about uncluttering my house as I shuffle things around with the paint and carpet being done.  Today they started on my family room and stairwell.  They got one coat on the walls and ceiling.  Monday, they'll put on the second coat on the formal dining room, and family room and ceiling.  We may be ready for carpet in those two areas by end of the week. 

Today I'm back to a normal amount of calories, but staying low on the carbs.  After several lower calorie days, I think my body needs it. 

Breakfast - (592 calories)
**Veggie Scramble & Sausage
3 eggs
1 egg white
60 g mushroom
50 g onion
2 tsp Melt Buttery Spread
1 tbsp half & half
1 slice Provolone Cheese
3 links Jimmy Dean Turkey Sausage
1 mug coffee with 1 tbsp half & half

Lunch - (409 calories)
1 7 oz container Fage Total Greek Yogurt
40 g raspberries
stevia to taste
28 g Tillamook Colby Jack cheese

Dinner - (592 calories)
**Southwest Peppercorn Pork Tenderloin & Roasted Romanesco Broccoli
9 oz Farmland Southwest Peppercorn Pork Tenderloin
210 g romanesco broccoli
2 tbsp Brianna's Real French Vinaigrette
1 tbsp Shredded Italian Blend cheese

Total Calories for the day 1,593
Daily Calorie Composition: 10% from carbs, 56% from fat and 34% from protein.

Fat 95 g; Fiber 12 g; Carb 39 g; Sodium 2,501 mg; Protein 139 g  

R4 Phase 4 Day 43

Weight - 138.2

And just when I'm expecting a gain because of what I ate, I drop .8 lbs instead.  Today is a somewhat normal eating day before heading into a three day Atkins Fat Fast tomorrow.

I had a dentist appointment this afternoon.  I had one cracked filling and a couple of shallow ones to take care of.  It was a fast appointment, but my teeth were a little sore during the day. 

My sore throat has turned into a slight running nose and a ticky kind of cough.  No painting today.  I thought they'd be here, but when I got home, they were here.  Seems he had an urgent request from a client.

Lunch - (883 calories)
**Tuna Salad
220 g Bumble Bee Solid White Albacore Tuna (very low sodium)
100 g celery
75 g onion
60 g dill relish
6 tbsp Hain's Canola Mayo

Dinner - (415 calories)
230 g Kirkland Mahi Mahi
1 tbsp Nutiva coconut oil
200 g Pattypan squash
1 tbsp Melt Spread

Total Calories for the day 1,298
Daily Calorie Composition: 4% from carbs, 66% from fat and 30% from protein.

Fat 101 g; Fiber 5 g; Carb 15 g; Sodium 2,170 mg; Protein 105 g 

R4 Phase 4 Day 41

Weight - 138.6

Down 1.4 from the shake day.  Busy Saturday for me running errands.  We ended up going to Red Robin for dinner.  I got a double patty bunless burger and a side salad.

I'm having output issues and not sleeping very well.  I sleep, but when I wake up I feel like I haven't really slept.

Lunch - (566 calories)
16 oz Fage 2% Greek Yogurt
28 g raw walnut halves
90 g plum
stevia to taste

Dinner - (924 calories estimated)
2 Red Robin beef patties
sauteed onions
swiss cheese
side salad with balsamic vinaigrette

Total Calories for the day 1,409
Daily Calorie Composition: 15% from carbs, 60% from fat and 25% from protein.

Fat 104 g; Fiber 13 g; Carb 59 g; Sodium 2,015 mg; Protein 96 g

R4 Phase 4 Day 38

Weight - 137.2

Down 0.8 today.  Doing a more normal P3 day today to give my body a break.

Breakfast - (589 calories)
3 eggs
1 egg white
56 g Boar's Head Lower Sodium Ham
65 g onion
60 g mushrooms
60 g sweet peppers
10 g Nutivia Coconut Oil
3 Jimmy Dean Turkey Sausage links
2 mugs coffee with 1 tbsp half & half in each

Dinner - (850 calories)
2 Kirkland Ground Sirloin patties
50 g dill pickle
30 g onion
30 g tomato
28 g vintage white cheddar
1 tbsp mayonnaise
1 tbsp ketchup

Evening - (120 calories)
1 Franz Extra Sourdough English muffin

Total Calories for the day 1,559
Daily Calorie Composition: 12% from carbs, 56% from fat and 32% from protein.

Fat 95 g; Fiber 5 g; Carb 48 g; Sodium 2,543 mg; Protein 123 g

R4 Phase 4 Day 25

Weight - 136.2

Well dang.  I'm up and I don't really know for sure why.   I know I didn't sleep well last night at all.  Going to play it safe today and do a steak day on Friday when I have my massage.

Lunch - (363 calories)
Leftover Tuscan Chicken from Cheesecake Factory
1 mug coffee with 3 tbsp 2% milk

Snack - (70 calories)
2 wedges cantaloupe

Dinner - (579 calories)
2 AmyLu Sweet Carmelized Onion Chicken patties (Costco)
2 sliced Tillamook Cheddar cheese
1 tbsp mayo
2 tsp ketchup
20 g red onion
50 g tomato
2 large lettuce leaves

Total Calories for the day 1,012
Daily Calorie Composition: 16% from carbs, 36% from fat and 48% from protein.

Fat 41 g; Fiber 4 g; Carb 41 g; Sodium 1,820 mg; Protein 122 g    

R4 Phase 4 Day 24

Weight - 135.2

Rollercoaster here but I'm doing it to myself.  Ended up eating some carbs late last night and then had very little output overnight.  Going to try and settle down a bit the next few days.  We're going to the Mariners game on Saturday and I'm already planning on eating some goodies there for once.

Breakfast - (44 calories)
2 mugs coffee with 3 tbsp 2% milk in each

Lunch - (315 calories)
3 oz beef jerky
1 wedge cantaloupe
28 g oaxaca cheese

Dinner - (905 calories)
**Turkey burgers & Salad
280 g Jennie-O 93/7 ground turkey
56 g Yancy's Fancy Peppadew Jalapeno Cheese
1 tbsp guacamole
1 tbsp mayonnaise
120 g green leave lettuce
80 g cucumber
50 g tomato
30 g onion
3 tbsp Newman's Light Italian dressing

Total calories for the day 1,264
Daily Calorie Composition: 14% from carbs, 49% from fat and 37% from protein. 

Fat 67 g; Fiber 10 g; Carb 42 g; Sodium 3,393 mg; Protein 114 g    

R4 Phase 4 Day 18

Weight 134.6

Up a bit.  Finally a quiet day today.  I managed to get in a 5 mile walk this afternoon.  Like many times, I set out to just do 3 miles and somewhere around the 3 mile mark I decide to do a bit more.

Breakfast - (606 calories)
**Andouille Scramble
4 large eggs
1 Amylu's Chicken Andouile Sausage
80 g bell pepper
60 g mushrooms
50 g onion
1 tbsp half & half
2 tsp Nutiva coconut oil
1 mug coffee with 1 tbsp half & half

Lunch - (330 calories)
**Green Salad with Turkey
150 g romaine
100 g Jennie O Oven Roasted Turkey breast
80 g cucumber
60 g tomato
30 g red onion
20 g radish
4 tbsp Annie's Natural Green Garlic Dressing

Dinner - (518 calories)
**Salmon Patties with Tartar & Cucumber Salad
2 Trident Alaskan Salmon burgers
3 tbsp Kraft Light Mayo with Olive Oil
2 tbsp Dill Relish
1 tbsp Heinz Reduced Sugar Ketchup
230 g cucumber
40 g onion
3 tbsp White Balsamic Vinegar

Evening Snack - (365 calories)
8 oz Beringer Red Moscato wine
45 g Tillamook Vintage White Cheddar

Total Calories for the day 1,819
Daily Calorie Composition: 15% from carbs, 55% from fat and 30% from protein. 

 Fat 103 g; Fiber 12 g; Carb 60 g; Sodium 3,865 mg; Protein 123 g 

R4 Phase 4 Day 8

Weight - 134.6

Ouch.. 3 lbs, but there's several things at work here. First loads of sodium yesterday without some potassium to counteract it. Second, lack of output (it's been 36 hours). Then there's carb overload yesterday as well as very little sleep overnight. Today will be a P3 type day with no added starches or sugars. I'm going to give my body a day like this to see if the fluid finds it's way out on it's own. If not we'll see for tommorrow. All in all, I'm only 1.2 above LIW but 2.2 above my P3 average weight. So many numbers to track.

Breakfast - (20 calories)
1 mug coffee with 1 tbsp half & half

Lunch - (685 calories)
**Steak Salad
8 oz NY Steak, leftover
125 g romaine
80 g cucumber
60 g tomato
40 g bell pepper
35 g onion
3 tbsp Annie's Natural Green Garlic Dressing

Afternoon Snack - (311 calories)
2 oz cheese
1/2 ounce pecan halves

Dinner - (502 calories)
**Salsa Chicken & Cucumber Salad
8 oz chicken bake in salsa
3 slices hickory smoked bacon (snacked on it)
1 tbsp Kraft Light Mayo with Olive Oil
250 g cucumber
30 c onion
2 tbsp Pompeian balsamic vinegar

Total Calories for the day 1,518
Daily Calorie Composition: 9% from carbs, 61% from fat and 30% from protein.

 Fat 103 g; Fiber 17 g; Carbs 35 g; Sodium 1598 mg; Protein 114 g