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.

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R4 Phase 4 Day 107

Weight - 139.6

The rebound weight is back off.  Nice.  Eating two meals and including some fat today to get my calories well above 1,000.  Then I'm thinking I'll do 2 or 2.5 days of the lean eating of the 17 Day Diet to try to drop a bit more before the weekend.  My daughter-in-law is loading for her third round this weekend.  She's made the request for a couple of restaurants.  Oh Joy.

Lunch - (681 calories)
3 large eggs
70 g mushrooms
60 g onion
1 tbsp butter
minced garlic
4 Jimmy Dean Turkey Sausage patties
2 tbsp Smuckers Sugar Free Syrup
4 tbsp half & half in several cups of coffee


Dinner - (413 calories)
200 g chicken breast
120 g romaine
80 g cucumber
80 g tomato
40 g onion
3 radishes
3 tbsp Maple Grove Farms Sugar Free White Italian Dressing

Total Calories for the day 1,094
Daily Calorie Composition: 13% from carbs, 51% from fat and 36% from protein.

R4 Phase 4 Day 30

Weight - 137.0

A drop of 2.6 lbs after doing a modified steak day yesterday.  Going to stick to clean eating today and see what tomorrow brings.

Breakfast - (604 calories)
3 large eggs
1egg white
2 tsp coconut oil
80 g bell peppers
50 g onion
1 AmyLu's Andioulle Chicken Sausage
1 tbsp half &half in eggs
1 mug coffee with 1 tbsp half & half
28 g Tillamook Vintage White Cheddar

Dinner - (693 calories)
**Mustard Beef & Salad
200 g 90/10 Angus Ground  Sirloin
100 g 93/7 ground beef
2 tsp yellow mustard
1 tsp minced garlic
100 g green leaf lettuce
80 g cucumber
35 c onion
30 g Brianna's Real French Vinaigrette

Total Calories for the day 1,297
Daily Calorie Composition: 5% from carbs, 60% from fat and 35% from protein

Fat 84 g; Fiber 4 g; Carb 16 g; Sodium 1,618 mg; Protein 113 g

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.

R4 Phase 3 Day 8

Weight - 132.8

Yikes.  Up 1.2 lbs but still .6 below LIW.  The late dinner and lack of sleep is part of the gain, I'm sure.

Going to lower the calories just a bit today and make sure I'm still below LIW tomorrow.

Breakfast - (180 calories)
225 g Fage 0% Greek yogurt
50 g blueberries
KAL stevia to taste
1 mug coffee with 1 tbsp half & half

Lunch - (471 calories)
**Green salad with chicken
100 g chicken breast
170 g mixed green lettuces
50 g onion
40 g bell pepper
28 g Tillamook Vintage Sharp White Cheddar
3 tbsp Brianna's Real French Vinaigrett

Dinner - (390 calories)
**Veal with Sauteed Zucchini in Mushroom Cream Pan sauce
165 g veal, sliced thin
170 zucchini, sliced thin
80 g mushrooms
3 tbsp beef broth
1 tbsp butter
2 tbsp sour cream
2 tsp minced garlic

Season the veal with pepper and saute in a heated skillet.  Remove and keep warm.  Add the butter and garlic to the pan, working to scrap the drippings from the veal into the mixture.  Add zucchini, mushrooms, and broth.  Cover and let cook stirring occasionally until the zucchini is softened.  Add the sour cream and let reduce to a sauce.

Total Calories for the day 1,041
Daily Calorie Composition: 14% from carbs, 47% from fat and 39% 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.

Lemon Truffles Recipe

**Lemon Truffles Recipe
1 cup Artisana Coconut Butter
juice of 1 lemon
2 tbsp lemon rind
no calorie sweetener of choice (I used KAL stevia - about 10 little scoops)

Heat the coconut butter for 60 to 90 seconds in the microwave.  Stir.  Add the lemon juice, lemon rind, and sweetener.  Combine well.  Spoon small amounts (I used a plastic teaspoon to make about 10 gram truffles).  Freezer for 10 minutes then refrigerate.  Let them come to room temperature before eating.

Coconut Flour Cheddar Drop Biscuits

Here's a recipe I plan to try in my next P3

Coconut Flour Cheddar Drop Biscuits

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

R3 Phase 4 Day 18

Weight - 144.0

And the hits just keep on coming.  Didn't feel like eating this morning.  So after the late night stuff I figured it wouldn't hurt.  Lunch was a bit weird.  My lapband usually could care less about what I eat. It did not like my lunch.  I ended up not eating much of it, but included a small amount here in the tracking.

Lunch - (248 calories - likely not that much)
**Top Sirloin spring roll
Original recipe here, but I didn't eat this much
8 oz thin cut top sirloin steak pounded thin
1 or 2 asparagus spears
2 oz bean sprouts
2 oz red onion
1 oz gorgonzolla cheese
2 tbsp Marie's Yogurt Blue Cheese
Meditteranaen Spices

Set oven for 350 degrees.  Season the meat.  Place veggies and cheese in the middle of the steak and roll up.  Can be tied with a string to secure.  Baked 8 minute on each side or until desired doneness.

Afternoon Snack - (191 calories)
28 g raw walnuts

Dinner - (418 calories)
**Garden salad and baked chicken
6 oz chicken breast
2 tbsp fresh salsa
125 g romaine
100 g roma tomato
100 g cucumber
20 g onion
3 tbsp Brianna's Real French Vinaigrette

Total calories for the day 857
Daily Calorie Composition: 9% from carbs, 59% from fat and 32% 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.

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.

R2 Phase 4 Day 14

Weight 157.6

Up a bit, but no real 'output' in the last 24 hours.

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

Lunch - (305 calories)
**Spinach salad with turkey
110 g baby spinach
100 g Jennie-O Oven Roasted Turkey Breast
40 g onion
15 g Hormel Real Bacon Bits
3 tbsp Bolthouse Farms Parmigiano Caesar dressing

Afternoon Snack - (124 calories)
1 7 oz container Fage 0% Greek Yogurt
60 g blueberries
vanilla creme stevia to taste

Dinner - (531 calories)
**Lemon Pepper Veal with Parmesan Caesar Cauliflower Rice
280 g veal, sliced thin

3 tbsp lemon juice
1 tbsp butter
2 tsp minced garlic
1.5 tbsp capers
1/2 tsp tarrogon
pepper to taste
260 g cauliflower, grated for rice
2.5 tbsp Bolthouse Farms Parmigiano Caesar Dressing

Saute peppered veal until done, remove from pan.  In same pan, add butter, lemon juice, garlic, capers, and tarrogon, scraping all the browned bits as it reduces.  Pour over veal.

'Rice' cauliflower using a hand grater or pulse on a food processor.  Microwave in covered dish for 3 minutes without adding water.  Toss with dressing and serve.  Note: You can grate an entire head of cauliflower in advance and refrigerate the uncooked portion until ready to use.

Evening Snack - (464 calories)
*Meat and Cheese with wine
2 slices Oscar Mayer Turkey Breast
1 slice Tillamook Pepper Jack
1 slice Tillamook Cheddar
4 oz Frog's Leap Merlot

Total calories for the day 1,459
Daily Calorie Composition: 14% from carbs, 44% from fat and 42% from protein.

R2 Phase 4 Day 13

Weight 156.2

Wow..  The last few days of clean eating has really made a difference with the scale.  I'm not 2.8 lbs below LDW.  I'm eating plenty.  Tomorrow I'll add back something with soy in it like mayo or a salad dressing that has soybean oil and see what it does.  I really don't think I have an issue with soy since I didn't experience the jump like last week at any time during P3.

I have also decided when Round 3 will start. Because of possible travel plans coming up in late March, if I want to get a good 30 day round in and be done with P3 before I travel I need to load on February 4th and 5th and begin VLCD on February 6th.  Superbowl Sunday, but that works for me.  I wouldn't be going overboard that day anyway after the fiasco of last week.

Breakfast - (342 calories)
**Veggie scramble & bacon
1 egg
1/2 c eggbeaters
100 g baby bella mushrooms
70 g bell pepper
50 g onion
1 tsp bacon grease
2 pieces Hormel Black Label Low Sodium bacon
2 tbsp salsa
Franks Original Hot Sauce
2 cups coffee with 1 tbsp half & half in each


Lunch - (357 calories)
**Garden salad with turkey
200 g garden salad mix
112 g Jennie-O Oven Roasted Turkey breast
50 g onion
50 g celery
3 tbsp Brianna's Real French Vinaigrette

Dinner - (655 calories)
**Lemon Chicken with Artichoke & Capers over Broccoli Slaw 'Pasta'
290 g chicken cutlet
150 g artichoke hearts in water
2 tsp olive oil
1 tsp minced garlic
1 tbsp butter
1/3 tsp tarragon
3 tbsp lemon juice
2 tbsp capers
dash of tumeric
170 g broccoli slaw

Season chicken cutlets lightly with tumeric. Saute in olive oil over medium heat. Set aside when done.  In the same pan, heat butter and garlic.  Add lemon juice, tarragon, artichoke hearts, and capers.  Heat through and pour over chicken on a bed of broccoli slaw.  You can heat the broccoli slaw briefly in the microwave with a few tbsp of water.

Evening Snack - (96 calories)
4 oz merlot

Total calories for the day 1,450
Daily Calorie Composition: 19% from carbs, 44% from fat and 37% from protein.