R4 Phase 3 Day 14

Weight - 130.6

Up .6 from my lowest and 2.8 below LIW, but I've not getting much in the way of output.  I'm going to start back on some fiber supplements which may take a few days to work and won't be nice on the scale until it does.

Brunch - (594 calories)
**Denver Scramble
3 eggs
1 egg white
1 tbsp half & half
80 g mushrooms
45 g onion
70 g bell pepper
56 g Boar's Head Low Sodium Ham
1 tbsp butter
2 mugs of coffee with 1 tbsp half & half in each

Afternoon Snack - (119 calories)
7 oz container Fage 0% Greek Yogurt
50 g raspberries

Dinner - (618 calories)
**Salmon patties with Dill Cream Cheese & A Salad
2 Kirkland Wild Alaskan Salmon patties (Costco)
75 g mix greens
2 tbsp Brianna's Real French Vinaigrette

*Dill Cream Cheese
2 tbsp cream cheese, slightly softened
2 tbsp sour cream
1/2 tsp dill
1 tsp capers (optional)


Evening - (120 calories)
5 oz Apothic Red Winemakers Blend

Total Calories for the day 1,451
Daily Calorie Composition: 13% from carbs, 54% from fat and 33% from protein.

R4 Phase 3 Day 13

Weight 130.0

Okay.  This is getting a bit odd.  I'm down another pound today which puts me at 3.4 pounds below LIW.  I'm not complaining, mind you.  It's just very unexpected.   I'm increasing my calories today to near 1600.

I do have one little funny though.  This morning I got on the scale.  It said 130.0.  I got off and back on several times just to check.  Moreso, in the back of my head I was thinking "Really?!  Why couldn't you just give me 129.8 instead?" 

Brunch - (636 calories)
**Sausage & Veggie Frittata
3 eggs
1 egg white
1 tbsp half & half
80 g mushrooms
50 g garlic scrapes
50 g bell pepper
1 slice Sargento Pepper Jack cheese
2 Jimmy Dean Turkey Sausage patties
1 tbsp Nutiva Coconut Oil
2 mugs of coffee with 1 tbsp half & half in each

 
Afternoon Snack - ( 316 calories)
7 oz Fage Total Classic Greek yogurt
50 g blueberries
KAL stevia to taste
5 cherries

Dinner - (734 calories)
**Steak with Gorgonzola & Purple Radish Home Fries
6.5 oz New York strip steak, thin sliced
20 g Athenos Gorgonzola cheese
1 tbsp butter
150 g purple radishes, sliced in discs
40 g purple onion, diced
1 tbsp butter
2 tsp olive oil
salt and pepper to taste

Total Calories for the day 1,689
Daily Calorie Composition: 9% from carbs, 67% from fat and 24% from protein.

R4 Phase 3 Day 12

Weight - 131.0

Wow..  this Phase 3 is really amazing me.  I dropped 2.8 lbs overnight.  Amazing what a bit of output will do.

I'm pushing the envelope a bit today since I'm well below LIW again.  I stopped at a local grocery that has Boar's Head deli meats because I've wanted to try some of their lower sodium products.  While there, I noticed a rotisserie chicken that is listed as "Natural" is seasoned with Mrs. Dash.  I decided I had to try it!  Just in case, I ate it with cucumbers for dinner.  Cucumbers are high in potassium, and potassium and sodium negate each other.

Brunch - (678 calories)
**Sausage & Veggie Frittata
3 eggs
1 egg white
1 tbsp half & half
80 g mushrooms
60 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 - (758 calories)
290 g Natural Roasted chicken (mixed light and dark meat)
240 g cucumber
20 g red onion
2 tbsp vinegar
2 tsp Olive Oil
salt and pepper to taste

Total Calories for the day 1,432
Daily Calorie Composition: 6% from carbs, 62% from fat and 32% from protein.

R4 Phase 3 Day 11

Weight - 133.8

Stayed the same today, but still that's just 0.4 above LIW.  Lightening up just a bit with my heaviest meal for brunch and hoping for better tomorrow.

Brunch - (667 calories)
**Sausage & Veggie Frittata
3 eggs
1 egg white
1 tbsp half & half
100 g mushrooms
50 g onion
50 g bell pepper
28 g Tillamook Vintage Sharp White Cheddar
2 Jimmy Dean Turkey Sausage patties
1 tbsp butter
2 mugs of coffee with 1 tbsp half & half in each

Dinner - (407 calories)
**Fiesta Lime Tilapia with Avocado Salsa
190 g Kirkland Tilapia
1 tsp Mrs Dash Fiesta Lime Seasoning
2 tsp Nutiva coconut oil
60 g avocado
3 tbsp pico de gallo
small bed of mixed greens

Total Calories for the day 1,074
Daily Calorie Composition: 9% from carbs, 57% from fat and 34% from protein.

R4 Phase 3 Day 10

Weight - 133.8

Whooaa Nelly.  Up 1.2 lbs today which puts me 0.4 above LIW.  First time I've been above LIW this P3.  Going to back off on things today and let it settle down.  The last couple of days I've been eating a larger than normal meal at dinner time. That might be part of the jump.  If it drops back quickly, I'll have to analyze things and see if there was something specific I can pinpoint.

I spent most of the afternoon and early evening on my deck enjoying our Seattle summer.   Luckily, I had leftover proteins ready and waiting so I did not have to cook at all.

Lunch - (651 calories)
**Pepper and Bleu Cheese Sirloin Burger with Veggies
224 g 90/10 ground sirloin
20 g bleu cheese crumbles
1 tsp coarse ground pepper
50 g green leaf lettuce
30 g onion
28 g dill pickle
1 tbsp Trader Joe's Canola Mayo
1 tsp mustard
1 tsp Heinz Reduced Sugar ketchup
2 mugs coffee with 1 tbsp half & half in each

Afternoon snack - (100 calories)
1 black plum
1 Trader Joe's Mac N Cheese Bite (yikes - It jumped out at me, honest)

Dinner - (339 calories)
**Veal in a salad
165 g veal, sliced thin
125 g baby spinach
50 g onion
50 g bell pepper
3 tbsp Marie's Yogurt Dressing Ranch flavor

Total Calories for the day 1,090
Daily Calorie Composition: 11% from carbs, 52% from fat and 37% from protein.

R4 Phase 3 Day 9

Weight - 132.6

Down 0.2 lbs and back to 0.8 below LIW. 

We're getting our summer here in Seattle finally.  Nice warm sunny afternoons.  I've spent a portion of the last two days on my deck.   Sticking with the calories today and we'll see what the scale says tomorrow

Breakfast - (190 calories)
250 g Fage 0% Greek yogurt
50 g black raspberries
KAL stevia to taste
1 mug coffee with 1 tbsp half & half

Lunch - (455 calories)
**Green salad with turkey
112 g Jennie-O Extra Lean Oven Roasted Turkey breast
150 g mixed green lettuces
30 g onion
30 g bell pepper
28 g Tillamook Vintage Sharp White Cheddar
3 tbsp Brianna's Real French Vinaigrette

Afternoon Snack - (75 calories)
15 g raw almonds, soaked and dehydrated

Dinner - (631 calories)
**Pepper and Bleu Cheese Sirloin Burger with Veggies
224 g 90/10 ground sirloin
20 g bleu cheese crumbles
1 tsp coarse ground pepper
80 g green leaf lettuce
80 g roma tomato
28 g dill pickle
2 tbsp Litehouse Chunky Bleu Cheese dressing

Total Calories for the day 1,351
Daily Calorie Composition: 12% from carbs, 54% from fat and 34% 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.