R4 Phase 3 Day 7

Weight - 131.6

Amazingly a 0.4 drop today even with the high calorie dinner last night.  I'm finally going for the eggs today and about the same amount of calories as yesterday.

I ended up out apartment hunting today with my son and daughter-in-law.  My snack wasn't until 5pm and dinner was after 8.

Sunday Brunch - (571 calories)
**Sausage/Veggie Frittata
3 large eggs
1 egg white
2 Jimmy Dean Turkey Sausage patties
80 g mushrooms
60 g onion
50 g bell pepper
1 tbsp half and half
1 tbsp coconut oil cooking

1 mug of coffee with 1 tbsp half & half

Afternoon snack - (294 calories)
7 oz Fage Total Classic Greek yogurt
50 g black raspberries


Dinner - (481 calories)
**Sundried Tomato/Asiago sirloin burger with veggies
7.5 oz 90/10 ground sirloing
28 g sundried tomato
28 g asiago cheese
70 g roma tomato
30 g onion
30 g dill pickle
1 tbsp Heinz Reduced Sugar Ketchup
1 tbsp yellow mustard


Total calories for the day 1,346
Daily Calorie Composition: 12% from carbs, 56% from fat and 32% from protein.

R4 Phase 3 Day 6

Weight - 132.0

Up .8, but very little output overnight.  I'm still 1.4 lbs below LIW.  Sticking to about 1,300 calories again today.  If I'm still good tomorrow I'll do eggs in the morning.

Breakfast - (144 calories)
7 oz container Fage 0% Greek yogurt
60 g raspberries
KAL stevia to taste

Lunch - (350 calories)
112 g Jennie-O Extra Lean Oven Roasted turkey breast
150 g mixed lettuces
85 g roma tomato
30 g onion
3 tbsp Brianna's Real French Vinaigrette

Dinner - (820 calories)
**Sundried Tomato/Asiago sirloin burgers with Artichoke/Pepper Aioli
8 oz 90/10 ground sirloing
28 g sundried tomato
28 g asiago cheese
4 or 5 artichoke heart pieces
2 tbsp Trader Joe's canola mayo
1 tsp minced garlic
pepper

Total calories to day 1,314
Daily Calorie Composition: 13% from carbs, 57% from fat and 30% from protein.

R4 Phase 3 Day 5

Weight - 131.2

I had to step off the scale and back on a few times this morning.  A very unexpected 1.4 lb drop.  I am now 2.2 lbs below LIW.  I am going to add more calories today with the addition of some Fage Greek Yogurt in the morning.

Breakfast - (230 calories)
300 g Fage 0% Greek Yogurt
60 g blueberries
KAL stevia to taste
1 mug coffee with 1 tbsp half & half

Lunch - (524 calories)
2 AmyLu's Sweet Caramelized Onion Chicken patties (Costco)
100 g romaine lettuce
35 g bell pepper
15 g onion
3 tbsp Brianna's Real French Vinaigrette

Afternoon Snack - (32 calories)
50 g Rainier Cherries


Dinner - (503 calories)
185 g Chuck eye steak
15 g Athenos Gorgonzola Crumbles
200 g cucumber
50 g radishes
30 g green onion
2 tbsp Newman's Own Light Italian dressing

Total Calories for the day 1,289
Daily Calorie Composition: 14% from carbs, 48% from fat and 38% from protein.

R4 Phase 3 Day 4

Weight - 132.6

Up 0.4, but there was very little output overnight and I didn't eat the rest of my dinner until 10pm so I was expecting it.  More of the same today.  Depending on what the scale says tomorrow, I may try bumping my calories just a bit.

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

Lunch -(464 calories)
Grilled Chuck eye steak with Red Radish & Cucumber Salad
185 g chuck eye steak, grilled with Montreal Steak Seasoning 
Red Radish & Cucumber salad (half portion) 

Dinner - (548 calories)
**Turkey burgers with Jalapeno Salsa on spinach
2 Jennie-O All Natural Quarter Pound turkey burgers
50 g baby spinach
4 tbsp pico de gallo
40 g avocado
15 g Lemon Truffles for dessert

Total Calories for the day 1,052
Daily Calorie Composition: 9% from carbs, 59% from fat and 32% from protein.

R4 Phase 3 Day 3

Weight - 132.2  

Nice.  Still 1.2 below LIW. 

Spent a bit of the day cleaning cupboards in the kitchen.  Tonight the painter came over and tossed up some of the colors I've been looking at.  Now it's time to see which one I might could live with.  I got half my dinner down before he showed up and didn't eat the rest until 10pm.  Ouch.

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

Lunch - (530 calories)
**Chicken Salad with Caesar dressing
215 g chicken, sauteed previously in coconut oil
180 g Spring mix lettuce
70 g roma tomato
35 g onion
3 tbsp LiteHouse Caesar Dressing

Afternoon Snack - (32 calories)
70 g apricot

Dinner - (464 calories)
Grilled Chuck eye steak with Red Radish & Cucumber Salad
185 g chuck eye steak, grilled with Montreal Steak Seasoning 
Red Radish & Cucumber salad (half portion)

Total Calories for the day 1,066

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.