PHASE 3: Starch Replacements (Low-Calorie Dinners)

 

 

 

WELCOME TO THE 3rd AND FINAL PHASE...THE MAINTENANCE PHASE...THIS PHASE 

INTRODUCES "STARCH REPLACEMENTS" WHICH ARE VEGETABLES MADE INTO STARCHES. 

THIS PHASE IS CALLED THE MAINTENANCE PHASE BECAUSE THIS WILL BE THE WAY YOU SHOULD EAT FROM NOW ON!

Breakfastttttttt

• 3 eggs
• 2 pieces of bacon
• 1 Ezekiel 4:9 Muffin
• 1 tablespoon Earth Balance Butter
• 1 cup mixed fruit (cantaloupe, pine apple)
• Louisiana Hot Sauce...a few drops...I couldn't help myself...its just so good once it hits the lips!

Summer Body Dogs

They actually sale Ezekiel 4:9 hot dogs buns, I just already had the bread so I used that.

KABOBS

Every other piece of steak was wrapped in applewood smoked bacon (no hormone, no antibiotics).

Plus, onions and squash.

Big Protein Saturday

• 4 whole eggs
• 3 pieces of bacon
• 2 cups pineapple (i didnt eat all of what you see in the pic, only about half )
• Proteins: 5 1/2, Fruits & Vegetables: 2

Lunch 2 Phase 2

• 4oz Tilapia (black pepper, paprika, lime juice)
• 1/2 cup brown rice, with 1 tablespoon Earth Balance Butter
• 1 1/2 cups baby spinach, with 1 tablespoon oil & vinegar dressing
• 1 1/2 cups mixed fruit (red grapes, honey dew melon, pine apple)
• (Proteins: 1, Fruits & Vegetables: 3, Fats: 2, Starch: 1)

Dinner Day 9 (mixed veggies)

This past weekend I stayed in Dallas with a good friend and he sauteed some mixed vegetables that tasted amazing, so I made them again last night for dinner.

MIXED VEGGIES:

• 1 medium yellow squash
• 1 medium zucchini
• 1 medium red bell pepper
• 1/2 medium onion
• 2 cups baby bella mushrooms 
• (EASILY SAUTEED: Simply chop up all ingredients, spray pan with olive oil spray, put onions on the bottom so they can caramelize and add flavor. Then add sea salt according to the taste you prefer. Cook until soft. )
• This served Scarlett and Myself and was delish

PHASE 2 Has Begun!

BREAKFAST:

• 3 whole eggs
• 2 strips (no hormone, no nitrate) Bacon
• 1/2 cup oatmeal 
• 1/2 cup raisins
• 1 tablespoon butter
• (Proteins: 4, Fruits & Vegetables: 1, Fats: 1, Starches: 2)

 LUNCH:

• 1 can wild caught tuna (mustard, pepper, sea salt)
• 2 pieces of Ezekiel Bread
• 2 cups mixed fruit (red grapes, pine apple, honey dew melon)
• 2 cups baby spinach
• 1 tablespoon Oil & Vinegar Dressing (see image below)
• (Proteins: 2, Fruits & Vegetables: 3, Fats: 1, Starches: 2)

 I will allow this dressing for salads, and any other good quality dressing that has ZERO SUGAR and/or high fructose corn syrup ( I found this at FRESH)

Had to cut up and prepare my fruit for the week last night!

REMINDERS:
During Phase two you CYCLE your starches and only eat them every other day!
This last for weeks 2-4!

Last nights Dinner

• 4oz Tilapia 
• 1/2 medium zucchini
• 7 asparagus spears 
• 1 tablespoon butter
• black pepper, sea salt, paprika, lime juice
• (Proteins: 1, Fruits & Vegetables: 1, Fats: 1)

Lunch Day 5

• 4oz Sirloin Filet 
• (steak sauce: 1 tablespoon melted butter, lime juice, pepper)
• 2 cups mixed berries (raspberries, strawberries, black berries, blue berries)
• (Proteins: 1, Fruits & Vegetables: 2, Fats: 1)

I Love Grapes

• 4oz grass-fed sirloin filet
• 8 spears asparagus, with 1 tablespoon olive oil & black pepper
• 1 cup red grapes
• (Proteins: 1, Fruits & Vegetables: 2, Fats: 1)

Breakfast Day 3 (In a hurry)

I was in a hurry to make it to class this morning, so I had to get breakfast in a hurry. I fried my eggs because I found they cook a little faster that way, and then I just ate my banana in the car on the way.

• 3 whole eggs 
• 2 pieces bacon
• 1 medium banana 
• seasoned eggs with black pepper
• (Proteins: 4, Fruits & Vegetables: 1)

First Snack on Day 2

Peanut Butter & Banana Smoothie

• 1 Scoop Whey protein
• 2 tablespoons Organic Natural Peanut Butter
• 1 Banana 
• 8oz water
• (Proteins: 2, Fruits & Vegetables: 1, Fats: 2)

I do not use ice in my smoothies, because I like them extra smooth so i can drink it, but I do like them cold, so what I do is freeze my bananas, and then when I put it in the smoothie it cools it off when I blend it up. 

Meals for Day 1

• 1 cup organic coffee
• 3 whole eggs, 2 pieces of bacon
• "Green NASTY" : 2 cups spinach, 1 apple, 1 banana (I drank it, but it was nasty...would not recommend it unless you have a juicer)
• (Proteins: 4, Fruits & Vegetables: 3)

• 1 cup Green Tea
• 4oz chicken breast (cut from organic rotisserie chicken bought at FRESH)
• 2 cups spinach
• 1/2 small avocado 
• 1 tablespoon of olive oil (added fresh lime juice to it for flavor and used it as a dressing)
• (Proteins: 1, Fruits & Vegetables: 1, Fats: 2)

•  4oz Grass-fed flank steak ( from FRESH)
• 1/2 Yellow Squash (sauteed)
• 1 cup Broccoli 
• 1 tablespoon Butter (Earth Balance w/ Olive Oil)
• 1 tablespoon Olive Oil (cold pressed)
• black pepper for seasoning
• (Proteins: 1, Fruits & Vegetables: 1, Fats: 2)

Let the Challenge Begin

You are not the only ones that are going to have to push through this challenge. Scarlett and I are also doing it. I think it will be good for everyone to be going through the same struggles at the same time, so we can motivate each other to keep pushing it. This is not only about weight loss, it is about your health and well-being. That is the most important part in what I do is to make sure you are learning healthy choices and creating healthy habits. This will not be easy by any means, but with the help and motivation of those around you you can tremendously change your health, your body, and your confidence in only 6 weeks.