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!

7-DAY DIET WEIGHT LOSS SOUP (WONDER SOUP!)

 7-DAY DIET WEIGHT LOSS SOUP (WONDER SOUP!)

INGREDIENTS
  ½ head of cabbage, chopped
1 cup celery, diced
1 cup white or yellow onion, diced
1 cup carrots, diced
1 green bell pepper, diced
2-3 cloves garlic, minced
4 cups chicken broth
14 oz can basil, oregano, garlic diced tomatoes
1 teaspoon oregano
1 teaspoon basil
½ teaspoon red pepper flakes
few shakes of black pepper
½ teaspoon salt (optional)

INSTRUCTIONS
Heat 2 tablespoons of olive oil in a large pot over medium heat.
Add celery, onions, bell peppers, and carrots.
Saute until slightly tender.
Stir in garlic.
Pour in chicken broth.
Stir in tomatoes and cabbage.
Bring to a boil and then reduce heat.
Cook until cabbage is tender.
Stir in oregano, basil, red pepper flakes, black pepper and salt (if using)
Taste broth and adjust seasoning if needed.

So here is a brief overview of the 7 Day Cabbage Soup diet plan.

Remember: This diet should only be followed for 7 days at a time, with at least two weeks in between.

Day One: Fruit: Eat all of the fruit you want (except bananas). Eat only your soup and the fruit for the first day. For drinks- unsweetened teas, cranberry juice and water. (I had coffee, no cream or sugar).

Day Two: Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, reward yourself with a big baked potato with butter. Do not eat fruit today.

Day Three: Mix Days One and Two: Eat all the soup, fruits and vegetables you want. No Baked Potato.

Day Four: Bananas and Skim Milk: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets.

Day Five: Beef or Chicken And Tomatoes: Ten to twenty ounces of beef and up to six fresh tomatoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (but absolutely no skin-on chicken). If you prefer, you can substitute broiled fish for beef on one of the beef days (but not both).

Day Six: Beef and Vegetables: Eat to your heart’s content beef or skinless chicken and vegetables this day. You can have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Eat your soup at least once.

Day Seven: Brown rice, unsweetened fruit juices and vegetables: Again stuff, stuff, stuff yourself. Be sure to eat your soup at least once this day.

Stick With The Cabbage Soup Diet For 7 Days…And Look Amazing Later, Too!

Be sure to eat your soup at least once to day.

No bread, alcohol, or carbonated beverages, not even diet soda.

Send me Friend request, or follow me at : https://www.facebook.com/beth.mansfield.9
 I am always posting awesome stuff!**
and or JOIN US!! –> https://www.facebook.com/groups/WorkingAtHealthy/ ✻ღϠ₡ღ✻
 (FREE, CLOSED Support Group) for encouragement, inspiration, motivation, recipes, fun & handy tips,, DIY ideas and Chit Chat and much much more ! ✻ღϠ₡ღ

Shredded Tex-Mex Crock-Pot Chicken

This recipe comes from TKSinclair's Blog.  The original recipe was made for use in the 17 Day Diet Cycle 1.  I have modified it for Phase 2 purposes.  The original calls for 1 tbsp of oil to saute the onions.  Instead I added a bit of chicken broth.

Don't forget to weigh your chicken raw to calculate the number of servings you will have when done.  ie 1000 g of chicken would be 10 servings.  Weight the finished product and divide by the number of servings to get your P2 portion weight.

Ingredients:

Serves 4

4 boneless, skinless chicken breasts
1 1/4 teaspoon cumin
1 tablespoon chili powder
1/2 teaspoon coriander
1/4 teaspoon paprika
1 1/2 teaspoon salt
1/2 tsp black pepper
1/3 cup chicken broth
1/3 cup (packed) cilantro leaves, chopped
2 limes
1 large onion, chopped
1 jalapeno, seeded and minced
4 garlic cloves, minced
1 tablespoon olive oil  **Not in P2

Directions:

**(Heat the oil in a medium sized sauté pan)  If for Phase 2 of hcg, heat a couple of tbsp of chicken broth or water. Add the onion and sauté for 5 minutes. Add the cumin, chili powder, coriander, paprika and garlic and sauté two more minutes. Deglaze the pan with the chicken broth making sure to scrape up any browned bits. Turn off and set aside.

Sprinkle the chicken with salt and pepper. Add to crock pot. Squeeze the lime on top, add the cilantro, jalapeno, and pour the onion and garlic mixture over top.

Cook on low for 3-5 hours, or until cooked through (different crock-pots cook at varying heats) and tender. Remove chicken breasts from the crock pot, shred and place in a bowl. Scoop out the onions and add to the chicken. Depending on the amount of juices produced, you may want to add some or all of the juice back to the shredded chicken.



Kitchen Tip: To easily juice the lime, heat in the microwave for a few seconds and then roll it on the counter top a few times like you are kneading it. Then slice in half and squeeze. Or use a hand juicer.
Recipe Note: You could also prepare this recipe in a pressure cooker.  Cook for about 12 minutes on high pressure.

Phase 2 Recipe - Ceviche

I love ceviche.  It is typically made from fresh raw fish marinated in citrus juices such as lemon or lime and spiced with chili peppers.  Additional seasonings such as onion, salt, coriander, cilantro, and pepper may also be added.There is something about fresh fish or seafood mixed with fresh ingredients that tastes so light and decadent.   This recipe can be made with any white fish or shrimp or scallops.

This recipe makes two Phase 2 size portions and does mix vegetables a bit.  In this case, I used Alaskan halibut purchased frozen from Costco.  It turned out wonderfully.  I've also had it using tilapia ( I love the Kirkland brand Tilapia Loins), scallops, sea bass, and shrimp.

CEVICHE - 2 portions

200 grams (7 oz) white fish, shrimp or scallops, diced
2 medium tomatoes, seeded and diced (mine came to about 260 g or about 9 oz)
2 tbsp (15 grams) red onion
6 tbsp lime juice (can substitute lemon juice)
2 cloves garlic, minced (I use 1 tsp of minced garlic)
handful of cilantro (I use the leaves only), chopped - comes to about 1 tbsp
1 to 2 green chilis, diced or you can use hot sauce, jalapenos or chili peppers
pepper to taste
salt before serving if desired


In this instance I choose to steam the fish for a few minutes to speed up the cooking process.  I was worried that the halibut I used might take longer to 'cook' in the lime juice.  It is not necessary to steam it though.  Dice the fish or seafood and place in a glass bowl.  Add lime juice, garlic, cilantro, chilis and pepper and toss evenly.   Add tomatoes and onion, toss again.  Cover tightly.  It can be left out to 'cook' for a few hours but I prefer to refrigerate mine over night.

Serve in lettuce cups.

Chicken with Spinach Pesto

From Tammy Skye's HCG Diet Gourmet Cookbook Volume 2

Ingredients
100 grams chicken breast
1 cup packed spinach
1/4 cup chicken broth
1 teaspoon lemon juice
1 teaspoon Bragg's liquid aminos
7 leaves fresh basil, rolled and minced
2 cloves garlic, crushed and minced
1/4 teaspoon garlic powder
Salt and pepper to taste


Directions
In a small saucepan, cook chicken with half the chicken broth until liquid is absorbed and chicken is lightly brown. Set chicken aside and deglaze pan with remaining chicken broth. Add spinach and fresh basil and cook for 1 minute. Remove from heat. Puree spinach with garlic, lemon juice, Bragg's and spices.  Add sauce to chicken, simmer 1-2 minutes and serve.

P2 HCG Chocolate Souffle

P2 HCG Chocolate Souffle

1 egg, separated
3 egg whites
pinch of salt
2 drops lemon juice
1 tbsp Nuvita Naturals Cacao Powder
1 tbsp Xylitol or no calorie sweetner of choice

Separate eggs whites from yolks.  Keep one yoke for use.  Bring to room temperature.

Preheat oven to 350 degrees.

Whip eggs into sturdy peaks.  The best way to do this is with a stand mixer like a Kitchen Aid.  If you don't have one, it can still be done.  Place egg whites in mixer with a pinch of salt.  Mix on medium low for 1 minute.  Add 2 drops lemon juice.  Mix on high for 3 minutes.  

While the egg whites are mixing, combine egg yolk, cacao powder and sweetener in a large bowl.  Fold the whipped egg whites into the bowl of heavier ingredients putting in about 1/3rd of the whites at a time. 

Place mixture into ungreased muffin tin.  Bake for 10 to 12 minutes.

Calories - 148 for the whole thing.

Oopsie Rolls - Gluten Free & Low Carb Buns

This recipe comes from Your Lighter Side

Oopsie Rolls (Gluten-Free Buns)

3 large eggs
pinch of cream of tartar (1/8 tsp)
3 ounces cream cheese (Do not soften)

Preheat oven to 300 degrees F.

Separate the eggs and add cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.

Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store in a loosely open sack and allow to rest on the counter before use (otherwise they might be too moist). Can be frozen.

Notes: If you are making these to be savory (for burgers) you can add dry mustard and dill or other seasonings to the yolk mixture. If you want a more sweet roll, add a very small amount of stevia natural sweetener to the yolk mixture.


Makes 6 Induction Friendly, Gluten-Free rolls.

Nutritional information per roll: Calories:85 , Carbohydrates: .6 g, Fiber: 0g, Net Carbohydrates: .6g, Protein: 4g, Fat: 7.5

Coconut Flour Pancakes

This is a basic recipe I found in several places on the web.   I cut it in half so that it would make a small batch.  It turned out as making 5 pancakes each about the size of the palm of my hand or a bit smaller.  They were on the dense side.  I ended up eating just over 3 of them, but I was also eating eggs and sausage.


The measurements are for the half-batch.  Double portions if you'd like more.

Ingredients
  2 eggs (room temperature
  1/2 cup milk or coconut milk
  1 tsp vanilla extract
  pinch of stevia powder
  1/4 cup coconut flour (4 tbsp)
  1 tsp baking soda (not baking powder)
  1/4 tsp sea salt
  butter or coconut oil for frying

Preheat griddle or skillet over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and stevia.

In another bowl, combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated.  Mixture will be dense.  Mine was a long the lines of thin almond butter.

Grease griddle or skillet with butter or coconut oil.  Spoon heaping tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.

With the ingredients I used the calorie total for the entire batch of batter is 343 calories.  20 g protein, 27 g carbs, 12 g fiber, 15 g fat.  Butter and anything else would be extra.

R4 Phase 3 Day 17

Weight - 132.4

Down a whopping .2 today so I'm back to 1 pound below LIW exactly.  Doing a less carby day today to test out a theory or a trend that I have noticed.  I am thinking when I consistently eat more than 50 grams of carbs I'm slowly gaining.  When I back off to under 30, I drop back down a bit.  It may mean some carb cycling will be in my future.

Brunch - (593 calories)
**Sausage & Veggie Scramble
2 eggs
2 egg white
1 tbsp half & half
80 g mushrooms
45 g onion
60 g bell pepper
28 g Tillamook Vintage Sharp White Cheddar
2 Jimmy Dean Turkey Sausage patties
1 tbsp Nutiva Coconut Oil
2 mugs of coffee with 1 tbsp half & half in each

Dinner - (709 calories)
**Seared Ahi with Wasabi Aioli & Asian Cucumber Salad
200 g ahi tuna steak
-marinade
  1 tbsp Coconut Aminos (substitute for soy sauce)
  1 tbsp lime juice
  2 tsp sesame oil
  1 tsp minced garlic
--for cooking
1 tbsp white sesame seeds
1 tbsp black sesame seeds
1 tbsp grapeseed oil 

1 tbsp mayonnaise
1 tbsp wasabi paste

170 g cucumber
50 g onion
2 tbsp rice wine vinegar
2 tsp extra light virgin olive oil
salt and pepper

Total Calories for the day 1,302
Daily Calorie Composition: 10% from carbs, 61% from fat and 29% from protein.

Red Radish & Cucumber Salad

**Red Radish & Cucumber Salad
200 g red radishes, sliced thin
200 g cucumber, sliced thin
60 g green onion
6 tbsp rice wine vinegar
1 tbsp extra light olive oil
2 tbsp lemon juice
2 tsp fresh dill
few drops of stevia
salt and pepper to taste

Combine everything but radishes, cucumber and onion in a bowl and mix well.  Pour over veggies and incorporate.  This makes two 105 calorie portions.

R4 Phase 3 Day 2

Weight 132.2

Up 0.6 from day 1 and 1.2 lbs below LIW.  Not bad.  I'll do two meals again today in keeping my calories on the low side for a few more days.

Morning - (40 calories)
2 mugs of coffee with 1 tbsp half & half in each

Lunch - (459 calories)
2 AmyLu's Sweet Caramelized Onion Chicken Burgers
100 g Spring Mix lettuce
2 tbsp Brianna's Real French Vinaigrette

Dinner - (537 calories)
Chicken and avocado salsa with red Russian kale ranchera
215 g boneless skinless chicken breast
2 tsp Nutiva Coconut Oil
Pampered Chef Crushed Peppercorn & Garlic rub
150 g Red Russian kale
3 tbsp El Pato Tomato Sauce
3 tbsp water
1 tbsp minced garlic
2 tsp Ghee or butter
3 tbsp pico de gallo
40 g avocado.

Pound the chicken breasts thinner for even cooking.  Cook in oil on stovetop until done (I love my grill pan).   Rough chop the kale.  Heat butter and garlic in a deep skillet.  Add kale, water and incorporate.  Cover and continue stirring occasionally until kale is wilted.  Add tomato sauce and reduce.   For the salsa, mix mashed avocado into pico de gallo

Total Calories for the day 1,036
Daily Calorie Composition: 12% from carbs, 52% from fat and 36% from protein.

R4 Phase 2 Day 63

Weight - 134.4

Just call me SeeSaw.  I'm back up the .2 I was down yesterday.  Tomorrow will be my last injection and my LIW.  I'd love to be in the 133-range, but yeah.

Lunch - (182 calories)
100 g chicken breast
300 g cucumber
30 g bell pepper
20 g onion
3 tbsp white wine vinegar

Dinner - (223 calories)
**Buffalo sirloin strips & Zucchini Provencale
150 g buffalo sirloin, previously pan fried
200 g baby zucchini, sliced
1/4 c water
2 tbsp tomato paste, no salt added
1 clove garlic
1/4 tsp thyme
1/4 tsp oregano

For the Zucchini Provencale, heat a small skillet over medium high.  Saute the zucchini until slightly brown on both sides.  Mix the water, tomato paste, and seasonings and pour over zucchini.  Stir and cover for 2 minutes.  Uncover and reduce slightly.

Total Calories for the day 405
Daily Calorie Composition: 24% from carbs, 12% from fat and 64% from protein.

R4 Phase 2 Day 58

Weight - 132.8

Woot.. stayed the same with the increase in calories and the addition of 120 calories of lemon truffles with coconut butter.

More of the same today.  Well maybe not the lemon truffles.

I ran down to the local Hispanic mini-super this morning and snagged the last 4 cheese and jalapeno tamales (fresh made every Saturday) for my son's GF - the prego one. . I also got some sweets that I have no clue the actual names are, but one is a dense bread pudding made with conchas (sweet bread) that I had a small sliver of.. it's to die for. I love bread pudding.

Spent about 30 minutes this afternoon batch cooking some proteins for the week.  It's so fast to do things on the grill and the food just tastes so much better.

Fastest batch cooking in the west on the grill!
Chicken breasts (10 portions), 99% lean ground turkey (10 portions), 96% lean grassfed burgers (8 portions)

Lunch - (288 calories)
180 g chuck steak
125 g romaine lettuce
mustard dressing

Afternoon Snack - (125 calories)
100 g watermelon
sliver of bread pudding

Dinner - (248 calories)
**P2 Turkey Spaghetti
100 g ground turkey
150 g zucchini, spiral sliced
1 c canned diced tomatoes, no salt added
60 g onion
50 g mushrooms
1/2 c water
2 tbsp tomato paste, no salt added
2 tsp Italian Seasoning
2 cloves garlic
1/4 tsp pepper

Total calories for the day 661
Daily Calorie Composition: 22% from carbs, 33% from fat and 45% from protein.

R4 Phase 2 Day 57

Weight - 132.8

Drop 1 pound today. Below 133 and it's holding pattern time. I'm going to increase my calories today in an effort to maintain my weight around 133ish. I'm doing this partially with a new, very rogue, recipe for something called Lemon Truffles. Like chocolate delight aka cocoa crack which using coconut oil, some people swear that it and these help them lose weight. I tried coconut oil a few times in previous rounds but never really noticed a difference.

Lunch - (183 calories)
**Mexi-Chicken Soup
100 g chicken, previous baked, diced
180 g baby zucchini (I used 1 whole one)
60 g green onion
1 cup Kirkland Chicken Broth
1 cup water
3 tbsp El Pato Tomato Sauce
2 tsp Spice Hunter Fajita seasoning

Afternoon Snack - (35 calories)
90 g peach

Dinner - (288 calories)
180 g chuck steak
125 g romaine lettuce
mustard dressing 

Snack - (124 calories)
20 g Lemon Truffles


Total Calories for the day 630
Daily Calorie Composition: 19% from carbs, 37% from fat and 44% from protein.

R4 Phase 2 Day 20

Weight - 138.6

Nice drop of 1.4 lbs.  So the 2 lb jump from a couple of days ago are gone with .4 of it's friends.

Breakfast
Coffee with KAL stevia
with my Keurig Coffee Maker.  A lot of the flavored coffees available are P2 friendly.

Lunch - (177calories)
**Burger salad
100 g 96/4 ground beef (previously cooked)
125 g romaine
65 g roma tomato
35 g dill pickle
25 g red onion
I made a dressing with mustard, reduced sugar ketchup, garlic, pickle juice and water.

Afternoon snack - (127 calories)
175 g Fage 0% Greek Yogurt
50 g raspberries

Dinner - (159 calories)
**Lemon Pepper Mahi Mahi with braised spring onions and radishes
150 g Kirkland Mahi Mahi (Costco)
juice of half a lemon
pepper to taste
1 tsp capers
125 g French breakfast radishes
20 g Spring onions
mince garlic
water for braising

Marinate the fish in the lemon and pepper for about 10 minutes.  Place in a hot skillet, cook until white on the down side, flip, add water or lemon juice and cover for 2 to 3 minutes until fish is no longer translucent and flakes easily.  Remove fish from pan, add lemon juice and capers, reduce for a sauce.

Saute the radishes, onions and garlic briefly, add water and cover.  Check and stir a couple of times and remove from heat when radishes are just fork tender.

Total Calories for the day 463
Daily Calorie Composition: 29% from carbs, 11% from fat and 60% from protein.

R4 Phase 2 Day 19

Weight - 140.0

Down a pound of my gain.  Going a bit leaner today with chicken and fish for my proteins.  Spent part of last night in the ER with my grandbaby, so I didn't end up with much sleep.  I tried to sleep in a bit this morning, but the phone was not about to let that happen.  I bet I had 5 calls in an hour.  I finally gave up.

Breakfast
Coffee with KAL stevia
with my Keurig Coffee Maker.  A lot of the flavored coffees available are P2 friendly.

Lunch - (213 calories)
**Chicken, Apple, Celery salad
100 g chicken breast, diced
150 g celery, diced
2 tbsp apple cider vinegar
1 tbsp water
garlic powder to taste

Afternoon snack - (42 calories)
100 g blackberries


Dinner - (163 calories)
**Mahi Mahi Fish tacos
140 g Kirkland Mahi Mahi (Costco)
Spice Hunter Fajita Seasoning to taste
170 g cabbage as slaw
A few big cabbage or lettuce leaves for 'tacos'
2 tbsp apple cider vinegar
1 tbsp water
stevia to taste

Season the  fish with fajita seasoning.  Place in a hot non-stick skillet. Flip with down side is white halfway through.  Add a splash of water to the pan and cover for 2 mins.  Remove from heat and dice the fish.
  Create a slaw dressing with the apple cider vinegar, water, and stevia.  Toss the cabbage in the dressing.  Load the large cabbage or lettuce leaves with slaw, top with mahi mahi.

Total Calories for the day 418
Daily Calorie Composition: 43% from carbs, 7% from fat and 50% from protein.

R4 Phase 2 Day 6

Weight 143.8

Zero, zip, nada..no fun and still in the first week.

I got my first delivery from a regional farm fresh organic service.  There was a nice surprise package on my doorstep bright and early this morning.  I was able to modify the items to fit my P2 foods.  I received braeburn and pink lady apples from Washington; celery, broccoli, lemons, baby spinach, cilantro, and green leaf lettuce from California; limes from Arizona; cucumbers and roma tomatoes from Mexico

Breakfast 
Coffee with KAL stevia
with my Keurig Coffee Maker.  A lot of the flavored coffees available are P2 friendly.  Today I had Gloria Jean's French Vanilla Supreme and Green Mountain Mocha Nut Fudge

Lunch - (188 calories)
**Karli's Spicy Chicken 'chili'
100 g chicken, baked and shredded
170 g celery (use whatever P2 veggie you want)
50 g onion
40 g mushroom
1 c Kirkland Chicken Broth
1 c water
4 cloves garlic, minced
1/2 tsp cumin
1/2 tsp oregano
1/4 tsp cayenne, chili powder, or paprika, depending on how spicy you want it.
chopped fresh cilantro and a dab of pico de gallo
Franks if you need more heat

Afternoon Snack - (86 calories)
180 g braeburn apple

Dinner - (182 calories)
**Fish taco salad
160 g Kirkland Tilapia Loins
1 tsp Spice Hunter Fajita Seasoning
200 g green leaf lettuce, shredded
3 tbsp red wine vinegar
1 to 2 tbsp water
garlic powder, pepper, and stevia to taste
1 tbsp pico de gallo or sugar free salsa


Total calories for the day 456
Daily Calorie Composition: 33% from carbs, 10% from fat and 57% from protein.

R3 Phase 4 Day 26

Weight - 145.6

LoL  well I called it.  Some of it was the late late night meal, the starch, the sugars, and the lack of output for the last 2 days.

It is what it is.  I'm thinking about what's in my house I need to eat or will be forced to toss in the next 5 days.  Also about what I might want to have.  I chose a couple of Nathan's hot dogs for lunch.  Dinner is going to be my first attempt ever at seared ahi tuna.

Did manage to get a 4 mile walk in this afternoon.  Would have done more but one of the girls with me couldn't do much more.

Lunch - (653 calories, estimated)
2 Nathan's Hot Dogs complete with buns, mustard, ketchup and onions
2 cups coffee with 1 tbsp half & half in each

Dinner - (623 calories)
**Seared Ahi Tuna & cucumber salad
250 g yellowfish tuna steak
2 tsp San-J Organic Wheat Free Tamari sauce, low sodium
1 tbsp sesame seeds
pepper to taste
1 tbsp light olive oil

2 tbsp mayonnaise
2 tsp wasabi paste

350 g cucumber, sliced thin
3 tbsp rice wine vinegar
1 tsp San-J Organic Wheat Free Tamari sauce, low sodium


Combine cucumber, vinegar, and soy and let marinate a bit.   Drizzle soy sauce on tuna and let sit for a couple of minutes.  While waiting, combine mayonnaise and wasabi paste.   Pepper both sides of the tuna, then coat lightly with sesame seeds.  Heat a skillet to medium and add olive oil.  Sear tuna for 1 minute on both sides then also sear around the edges.  Slice tuna on a diagonal to serve.

Total Calories for the day 1,276
Daily Calorie Composition: 19% from carbs, 53% from fat and 28% from protein.

R3 Phase 4 Day 23

Weight - 143.8

A .8 bounce back after the steak day.  Not unusual.

Something is brewing within me.  An idea of what I need to do to make my goal weight *stick*.

I've never been this weight or anywhere near it. I was not at 'goal' for more than a day or so before going off P2 and heading to P3. I immediately jumped up 1.5 lbs and never looked back. P3 was up and down, P4 has been the same, but more up than down. I really think my body needs some time at a steady weight and I would prefer that weight to be around 135lbs so that I have room below 140. I have thought that if I can get it off with lower calorie P3 it would be nice, but I'm fearful that even doing so, the minute I stray from that my body is going to grab it again.

Soo.. the thought behind another round for me would be to *stick* the weight in place for a couple of weeks before P3. Say I loaded today and tomorrow... I'm 143.8 today... I'd drop to a couple of pounds under 135 and then increase my P2 calories to maintain that weight for the course of P2 (whether it's 23 doses or 30). Then P3 would start with mostly P2 foods, but increased in volumes, adding eggs for a morning meal, and using oils and butter for cooking. Stick to that for the first week before adding in cheese, etc.

It would give my body 3 weeks at one stable weight and perhaps set it in memory...whereas it never has had the chance for that in the last 6+ weeks.

So.. now it's just when to start. It will likely be middle of next week.


Lunch - (466 calories)
**Turkey sausage frittata
2 large eggs
.25 c Kirkland real eggs
125 g mushrooms
60 g onions
3 links Jimmy Dean turkey sausage
1 tsp Nutiva coconut oil
1 tbsp heavy whipping cream
2 cups coffee with 1 tbsp half & half in each

Dinner - (597 calories)
**Steak & bok choy stir fry
225 g sirloin tip steak
300 g bok choy
3 tbsp Brianna's Real French Vinaigrette
2 tsp ghee or butter

Since I'm using leftover steak it's already cooked.

When I dice the bok choy I separate out the leafy parts to cook last. Saute the thicker parts of the bok choy in butter until tender. Add the leafy parts and the Italian dressing, stir to combine. When the leafy parts are wilted, add the beef and stir.

Evening Snack - (90 calories)
4 oz ApothicRed winemakers blend

Total Calories for the day 1,153
Daily Calorie Composition: 8% from carbs, 59% from fat and 33% from protein.

Phase 3 Egg Casserole

Egg casseroles are a great breakfast on the go.  They can be baked ahead of time, and refrigerated for up to a week or frozen.  They reheat quickly in the microwave.  They can be made with a variety of ingredients.  Anything that is desired, really.

This particular bake is vegetarian as my son's GF doesn't eat meat of any kind.  If you want to add crumbled bacon or sausage, or ham, it works fine too.

Egg Casserole
24 large eggs (for a 15 x 10 baking dish), use 18 eggs for a 9 x 12, and 12 to 15 eggs for an 8 x 8, adjust other portions accordingly
6 tbsp heavy whipping cream
1 large onion, diced
2 bell peppers, diced
1 to 2 cups mushrooms, diced
2 tbsp butter
12 oz grated cheese (I used cheddar)
Pepper to taste

Set oven to 375 degreesF.  Grease baking dish.  Saute veggies in butter until almost soft. Cool the mixture.  Mix eggs and whipping cream well.  Add everything together in baking dish.  Bake for 30 to 45 minutes until eggs are well set and top is browned.  (makes 8 three egg servings or 12 two egg servings)  167 calories for each egg serving.  12 g Fat, 2 g Carb, 9 g protein, 170 g sodium