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!

17 Day Diet Cycle 1 Day 14

Weight - 139.4

Up .6 today.  No real reason for it.  Just a bit more input than output I guess.  I'm doing one more lean and clean day and then ramp up the weekend, oh boy.

Lunch - (361 calories)
1 egg
2 egg whites
120 g chicken breast
70 g mushrooms
60 g onion
1 tbsp half & half in coffee


Dinner - (369 calories)
190 g chicken breast
100 g romaine
80 g cucumber
60 c roma tomato
4 tbsp fat free balsamic dressing
few pieces of  Italian Mix Giardiniera


Total calories for the day 730
Daily Calorie Composition: 12% from carbs, 22% from fat and 66% from protein.

17 Day Diet Cycle 1 Day 13

Weight - 138.8

Down 0.8 lbs.  I'm doing some clean days following the 17 Day Diet Cycle 1 for a few days.  As before I'm thinking it's a plan I could follow for an easy guide when I want to inch back down the scale.  After the comfort of a set menu with hcg Phase 2, it's easy to wander off track after moving to Phase 3 and Phase 4. 

Breakfast - (149 calories)
6 oz Fage 0% Greek Yogurt
70 g raspberries
splash of half & half in coffee 

Lunch - (365 calories)
200 g cooked chicken breast
115 g broccoli

Afternoon Snack - (24 calories)
80 g strawberries

Dinner - (323 calories)
160 g cooked chicken breast
190 g broccoli

Total Calories for the day 861
Daily Calorie Composition: 16% from carbs, 20% from fat and 64% from protein.

17 Day Diet Cycle 1 Day 11

Weight - 139.0

Down another 0.8 lbs.  Lazy day for the most part.  It is very rainy and windy here.  I did hit a sale at Macy's to use a coupon for a couple of cashmere sweaters.  I'm sadly had to part with all mine from previous years because they are way too big.

Breakfast - (147 calories)
6 oz Fage 0% Greek Yogurt
60 g raspberries
splash of half & half in coffee 

Lunch - (220 calories)
Can of Select Harvest Beef Barley Vegetable Soup
5 saltine crackers

Afternoon snack - (60 calories)
1 piece Hickory Farms Turkey Summer Sausage (mall sample)

Dinner - (415 calories)
**Chicken Egg Drop Soup with Veggies
200 g chicken breast
2 large eggs
85 c broccoli slaw
60 g green onion
1 c mushroom broth
1 c water

Total Calories for the Day 842
Daily Calorie Composition: 31% from carbs, 24% from fat and 45% from protein.

17 Day Diet Cycle 1 Day 10

Weight - 142.0

Paying for the cheeseburger.  I'm not likely to do that again anytime soon.  Loads of better things I could have gone off plan with.  I am very very puffy and tight feeling today.  Hopefully all that fluid will whoosh away soon.

Breakfast - (204 calories)
6 oz Fage 0% Greek Yogurt
200 g apple

Lunch - (302 calories)
**Chicken and Celery Soup
200 g chicken breast
160 g celery
1 c chicken stock
1 c water
Mrs Dash Tomato, Basil Garlic Seasoning
50 g grapes

Afternoon Snack - (124 calories)
6 oz Fage 0% Greek Yogurt
100 g romaine
2 tbsp Fat Free Balsamic Vinaigrette

Dinner - (266 calories)
200 g chicken breast
160 g broccoli

Total Calories for the day 896
Daily Calorie Composition: 32% from carbs, 6% from fat and 62% from protein.

17 Day Diet Cycle 1 Day 9

Weight - 140.2

Well at least I'm the same weight today.  My head is not in this.  I'm admitting here now that I ate a fricking cheeseburger today.  There, I did it.  I'll pay for it.  What's new eh?  It's life, things happen.  It's maneuvering through the minefield that's important.

Breakfast - (124 calories)
6 oz Fage 0% Greek yogurt
50 g raspberries

Lunch - (437 calories)
**Chicken & Veggie Scramble
180 g chicken breast
1 egg
2 egg whites
60 g mushrooms
60 g onion
140 g mandarin orange (snack)

Afternoon Snack - (400 calories)
Yeah yeah.. a Cheeseburger

Dinner - (253 calories)
180 g chicken breast
300 g cucumber
2 tbsp Kraft Fat Free Italian Dressing

Total Calories for the day 1,214
Daily Calorie Composition: 31% from carbs, 21% from fat and 48% from protein.

17 Day Diet Cycle 1 Day 8

Weight - 140.2

Well I'm wondering if the calories being too low can cause some gain.  I know I didn't sleep well last night.

I was good all day until my son's GF decided to make chocolate chip cookies.  I just couldn't pass up a warm ooey gooey cookie.

Breakfast - (118 calories)
6 oz Fage 0% Greek Yogurt
60 g strawberries

Lunch - (342 calories)
**Chicken & Cabbage Soup
200 g chicken breast
150 g savoy cabbage
50 g onion
1 c Kirkland Chicken stock
1 cup water
1 tsp mexican spices
160 g strawberries

Afternoon Snack - (100 calories)
6 oz Fage 0% Greek yogurt
pumpkin pie spice

Dinner - (328 calories)
**Curry Chicken Soup
200 c chicken breast
150 g onion
50 g mushrooms
1 c chicken stock
1 c water
1 tsp curry
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice

Evening Snack - (120 calories)
Chocolate Chip Cookie

Total Calories for the day 1,008
Daily Calorie Composition: 31% from carbs, 11% from fat and 58% from protein.

17 Day Diet Cycle 1 Day 7

Weight - 139.2

Back to the lower calories and low fat today.  I'm feeling a bit puffy though.  Perhaps my next off day I won't do white starches.  

Put the studded tires on the car today.  They are forecasting cold and possible lowland snow later this week.  Hopefully it's not going to be like last year's Thanksgiving next week.  Last year we got iced in and didn't do the drive out to my parents' for the day.  I ended up having to cook and entire meal at the last minute and I was in P2.

Breakfast - (129 calories)
6 oz Fage 0% Greek Yogurt
60 g raspberries

Lunch - (314 calories)
**Tuna Salad
2 pouches Starkist Low Sodium Chunk Light Tuna
70 g celery
50 g onion
45 g dill relish
3 tbsp Kraft Fat Free Mayo
180 g apple

Afternoon Snack - (132 calories)
6 oz Fage 0% Greek yogurt
Walden Farms Strawberry Jam
75 g romaine lettuce
2 tbsp Fat Free Balsamic Vinaigrette

Dinner - (300 calories)
240 g Kirkland Tilapia Loins
300 g asparagus spears

Total Calories for the day 875
Daily Calorie Composition: 35% from carbs, 7% from fat and 58% from protein.

17 Day Diet Cycle 1 Day 4

Weight 137.4

Well persistence pays off.  4.6 lbs after 3 days.  I'm back somewhere I've not seen in almost a month.  Today was a lazy sort of Saturday.  Finally managed to sit down and watch Water for Elephants.  I liked it.

Breakfast - (146 calories)
6 oz Fage 0% Greek Yogurt
150 g strawberries

Morning Snack - (78 calories)
150 g cameo apple

Lunch - (219 calories)
**Tuna Salad
2 pouches Starkist Low Sodium Chunk Light Tuna
50 g celery
50 g onion
50 g dill pickle
3 tbsp Kraft Fat Free Mayo

Afternoon Snack - (125 calories)
6 oz Fage 0% Greek Yogurt
1 slice Kraft Fat Free Cheddar

Dinner - (337 calories)
**Mexi StirFry
220 g chicken breast
220 g frozen stirfry veggies
100 g fajita blend peppers
3 tbsp salsa

Total Calories for the day 905
Daily Calorie Composition: 36% from carbs, 4% from fat and 60% from protein. 

Fat  4 g; Fiber 14 g; Carb 80 g; Sodium 1,890 mg; Protein 134 g   

17 Day Diet Cycle 1 Day 3

Weight - 139.8

Down 2 pounds today.  Amazed after the .2 yesterday.  Well, plugging onward.

I've been sick the past few days.  I have the sinus headache from hell.  It's not been fun.

Breakfast - (129 calories)
6 oz Fage 0% Greek Yogurt
60 g raspberries

Lunch - (380 calories)
**Chicken & Vegetable Egg Drop Soup
175 g chicken breast
1 large egg
2 egg whites
60 g onion
60 g mushrooms
60 g celery
1.5 c Kirkland Chicken stock
1.5 c water
ginger, white pepper, garlic powder, poultry seasoning

Afternoon Snack - (219 calories)
6 oz Fage 0% Greek Yogurt
1 tbsp Simply Fruit Strawberry
180 g apple
1 slice Fat Free Kraft Cheddar

Dinner - (340 calories)
**Chicken Veggie Italian Saute
220 g chicken breast
200 g frozen stir fry veggies
3 tbsp Italian dressing

Total Calories for the day 1,068
Daily Calorie Composition: 31% from carbs, 9% from fat and 60% from protein. 

Fat  11 g; Fiber 13 g; Carb 80 g; Sodium 2,083 mg; Protein 156 g    

17 Day Diet Cycle 1 Day 2

Weight - 141.8

Only down .2, but I had pretty much no output overnight.  If I can get the output going with all this input, I may be in business.

Breakfast - (124 calories)
6 oz Fage 0% Greek Yogurt
50 g raspberries

Lunch - (402 calories)
**Egg Drop Soup & An Apple
2 large eggs
60 g leftover chicken broth
1.5 c Kirkland Chicken Stock
1 c water
80 g celery
80 g green onion
white pepper, ginger, garlic powder
180 g apple

Afternoon Snack - (145 calories)
6 oz Fage 0% Greek Yogurt
1.5 tsp Simply Fruit Orange Marmalade
1 slice Kraft Fat Free Cheddar

Dinner - (341 calories)
168 g roasted turkey breast
200 g broccoli
28 g Fat Free Feta

Total Calories for the day 1,012
Daily Calorie Composition: 30% from carbs, 17% from fat and 53% from protein.

Fat  19 g; Fiber 16 g; Carb 74 g; Sodium 1,586 mg; Protein 134 g  

17 Day Diet Cycle 1 Day 1

Weight - 142.0

Here I am again.  Above 140.  Couldn't tell you what my drop was from the steak day, but I'm still feeling very puffy.  I've had two days of very early mornings with some of the carpet getting done in the basement.  I'm sure that's part of why my weight it still up.

I'm trying a big of an experiment for a few days.  I'm going to start Cycle 1 of the 17 Day Diet by Dr Mike Moreno.  Honestly the Cycle 1 food list reads like HCG phase 2 with a broader vegetable and fruit list.  It's also not calorie controlled.  If I can get a bit of a drop from these type days, it will be a tool in my maintenance arsenal.

So.. a bit of info on the daily menu for Cycle 1.  As much as you want of specific proteins and cleansing vegetables.  Supplement these foods with 2 low sugar fruits daily (eaten before 2pm); 2 servings of probiotic foods;  and 1 to 2 tablespoons of friendly fat.  There's not really calorie tracking, etc, but I'm doing so for my mentality.. LoL

Breakfast - (328 calories)
**Veggie scramble & an apple
1 large egg
2 egg whites
35 g each of onion, mushrooms, bell pepper
 2 tsp coconut oil
1 large apple
1 cup green tea

Morning Snack - (76 calories)
2 mandarin oranges

Lunch - (336 calories)
**Turkey breast & Salad
180 g roasted turkey breast
100 g romaine
80 g grape tomatoes
3 tbsp fat free italian dressing
1 cup green tea

Afternoon Snack - (120 calories)
1 small container Fage 0% Greek Yogurt
1 tsp Simply Fruit Boysenberry


Dinner - (305 calories)
180 g baked chicken breast
150 g broccoli, steamed

Total calories for the day 1,165
Daily Calorie Composition: 30% from carbs, 20% from fat and 50% from protein. 

Fat  25 g; Fiber 14 g; Carb 86 g; Sodium 1,363 mg; Protein 143 g