Phase 3 will be for the last 2 weeks of the challenge (weeks 5 & 6). During Phase 3 we introduce the starch replacements. A starch replacement is a vegetable that can be made into a "fake" starch that can be eaten at dinner. For example, you can make "fake" mashed potatoes out of cauliflower, or "fake" noodles out of spaghetti squash. (I will provide recipes when the time comes). So similar to Phase 2 you will eat as seen below for Phase 3 four times a week, while the other three days you will eat like you did in phase two. Therefore, when eating in Phase 3, you will eat a starch for breakfast and/or lunch, and be allowed to have a starch replacement at dinner.
Weight Groups & Portion Break-downs for Phase 3
110-130lbs
Proteins: 4
Fruits & Vegetables: 4
Fats: 4
Starches & Starch Replacements: 3
131-150lbs
Proteins: 5
Fruits & Vegetables: 5
Fats: 5
Starches & Starch Replacements: 3
151-170lbs
Proteins: 6
Fruits & Vegetables: 6
Fats: 6
Starches & Starch Replacements: 4
171-190lbs
Proteins: 7
Fruits & Vegetables: 7
Fats: 7
Starches & Starch Replacements: 4
190lbs & Above
Proteins: 8
Fruits & Vegetables: 8
Fats: 8
Starches & Starch Replacements: 5
Sample Layout for 131-150lbs person:
Breakfast (Proteins: 2, Fruits & Vegetables: 1, Fats: 1, Starches & Starch Replacements: 1)
- 1 whole egg, 1 egg white
- 1 medium banana
- 1 piece of Ezekiel Bread toast
- 1 tablespoon butter
Snack 1 (Fruits & Vegetables: 1, Fats: 1)
- 1 medium apple
- 1 tablespoon Peanut Butter
Lunch (Proteins: 1, Fruits & Vegetables: 1, Fats: 1, Starches & Starch Replacements: 1)
- 4oz grilled chicken breast
- 1/4 cup brown rice
- 2 cups Spinach
- 1 tablespoon of Olive Oil (add Lime Juice for Flavor)
- 1/2 cup cottage cheese
- Celery (unlimited)
- 4oz grilled salmon
- 2 cups broccoli
- mashed sweet potatoes with
- 1 tablespoon butter
