Phase 3 Foods
Can Have
Can't Have
Proteins Eggs Salmon Tuna Chicken Lamb Turkey Flounder/Sole Halibut Hamburger Prawn Scallops Shrimp Lobster Crab Bacon (sugar free) Bison
Beef from leanest to fattest Top Round Eye of Round Round Tip Bottom Round Shank Sirloin Arm Top Loin T-Bone Sirloin Steak Tenderloin Porterhouse Brisket Rib Eye Flank Ribs Blade
Milk Products Cream Cheese Sour Cream Whipped Cream Heavy Cream RAW Whole Milk no skim or lowfat Butter Half & Half
Cheese
Ketchup (recipe end)Pita bread Spaghetti Sauce Tortillas Salad Dressing Cereal Mayonnaise Hot Cereal-oatmeal Mushrooms Couscous Peas Pasta Corn Rice white or brown Potatoes Baked beans Carrots Dried beans Pumpkin Breaded food Margarine Balsamic vinegar Winter squash: acorn, butternut, buttercup Yam, sweet potato Bean soup Broth based soup Cream based soup low fat or skim milk Melba toast Matzo Popcorn Saltine crackers Snack chips Chow Mein noodles Croutons Frozen yogurt Ice Cream Pudding Sherbet Biscuits
Cheese (choose from those listed in Atkins induction with low net carbs)
Feta Mozzarella Cheddar Gouda Bleu cheese Cream cheese Swiss Parmesan Ricotta
1oz 1oz 0.5 cup 1oz 1oz 1oz 1oz 1 tbsp
1.2 net carbs 0.6 net carbs 0.0 net carbs 0.6 net carbs 0.7 net carbs 0.8 net carbs 1.0 net carbs 0.2 net carbs
Veggies Sprouts (bean, alfalfa, etc) High Starch Veggies Greens (lettuces, spinach, chard, etc) Beets Kale Carrots Herbs (parsley, cilantro, basil, rosemary, thyme, etc.) Corn Bok Choy Parsnips Celery Peas Radishes Plantains Sea Vegetables (nori, etc) Potatoes Broccoli Winter Squashes (particularly acorn Cauliflower and butternut) Cabbage Sweet Potatoes Mushrooms Yams Jicama Mushrooms (high carbs) Avocado Cucumber Peppers (all kinds) Summer Squash (incl zucchini) Scallions or green onions Asparagus Bamboo Shoots Leeks Brussel Sprouts Snow Peas (pods) Green Beans Tomatoes Eggplant Artichoke Hearts Fennel Onions Okra Celery Root (Celeriac) Carrots Turnip Water Chestnuts Pumpkin Spinach Dill pickles Kim Chee Sauerkraut Garlic (use with caution..may cause gains in some people)
Fruits Oranges Apples Strawberries Blackberries Blueberries Rasberries
Cherries Lemon (squeezed fresh in water helps with water retention) Melons Other Thickening Agents Olive Oil Agar Agar (Seaweed) Coconut Oil Arrowroot Flaxseed Oil Konjac flour Sesame Oil Butter Vinegar Spices: Cinnamon, Vanilla Mustard Miso Whey Protein Powder Almonds Almond Flour Coconut Flour Coconut Cream Peanut butter Brewer’s yeast Emeril’s original seasoning Vinegar: apple cider vinegar, white vinegar, balsamic (may cause gains due to sugar content READ LABELS and use with caution) Tea Natural Calm tea Oolong Tea Smooth Move Tea by Traditional Medicinals (for elimination) Weightless tea by Traditional Medicinals (for water retention) Calcium & Magnesium supplements Yerba Mate (energy, alertness, elimination) Red Rooibos tea (instant energy, calm)
Food combinations that work best together after chemically breaking down. Eat only one letter type at a time i.e., (Chicken, asparagus, and an apple are all B's) (Shrimp, Strawberries, and broccoli are all C's)
Fruits apricot, canned, ab boysenberries, frozen, ab
cranberries, raw, abc grapefruit, raw, ab grapefruit, canned, abc honeydew, raw, abc peach, peeled, pitted/raw, abc peach, canned, abc
tangerine, raw, ab watermelon, raw, abc lemon, juice, abc
apple, peeled/raw b apricot, pitted/raw, b apricot, canned, ab blueberries, raw, b boysenberries, frozen, ab cherries, pitted/raw, b cherries, frozen, b cranberries, raw, abc grapefruit, raw, ab grapefruit, canned, abc honeydew, raw, abc orange, peeled/raw, b peach, peeled, pitted/raw, abc peach, canned, abc pineapple, raw, b pineapple, canned, b raspberries, red/raw, bc strawberries, raw, bc strawberries, frozen, bc tangerine, raw, ab watermelon, raw, abc lemon, juice, abc
blackberries, raw, c cantaloupe, c
cranberries, raw, abc grapefruit, canned, abc honeydew, raw, abc peach, peeled, pitted/raw, abc peach, canned, abc
raspberries, red/raw, bc strawberries, raw, bc strawberries, frozen, bc watermelon, raw, abc lemon, juice, abc
Vegetables asparagus, boiled/drained, abc bamboo shoots, raw, ab beans, green, boiled/drained, ab beans, sprouts/mung, ab
brussel sprouts, b&d, ab cabbage, raw, ab carrots, ab cauliflower, ab celery, abc chard, swiss, b&d, abc cucumbers, abc eggplant, raw, ab green pepper, abc kale, b&d, abc lettuce, iceberg, abc lettuce, romaine, abc mushrooms, canned, abc mushrooms, raw, abc onion, green, raw, ab radishes, abc spinach, b&d, ab squash, summer, b&d, abc squash, yellow, b&d, abc
asparagus, boiled/drained, abc asparagus, boiled/drained, abc bamboo shoots, raw, ab beans, green, boiled/drained, ab beans, sprouts/mung, ab beans, yellow/wax, b&d, bc beans, yellow/wax, b&d, bc beets, c broccoli, b&d, bc broccoli, b&d, bc brussel sprouts, b&d, ab cabbage, raw, ab carrots, ab cauliflower, ab celery, abc celery, abc chard, swiss, b&d, abc chard, swiss, b&d, abc cucumbers, abc cucumbers, abc eggplant, raw, ab green pepper, abc green pepper, abc kale, b&d, abc kale, b&d, abc lettuce, iceberg, abc lettuce, iceberg, abc lettuce, romaine, abc lettuce, romaine, abc mushrooms, canned, abc mushrooms, canned, abc mushrooms, raw, abc mushrooms, raw, abc okra, b&d, b onion, green, raw, ab radishes, abc radishes, abc spinach, b&d, ab squash, summer, b&d, abc squash, summer, b&d, abc squash, yellow, b&d, abc squash, yellow, b&d, abc
squash, zucchini, raw, abc tomatoes, raw, ab turnip greens, b&d, ab turnips, ab watercress, abc
squash, zucchini, raw, abc tomatoes, raw, ab turnip greens, b&d, ab turnips, ab watercress, abc
squash, zucchini, raw, abc
watercress, abc
Meats poultry - b - chicken & turkey breast, dark meat poultry - c - chicken liver beef - a - arm roast, choice/round, flank steak, ground patty, calf kidney, pot roast, rump roast, sirloin wedge/round, veal - loin lamb - a beef - c - liver fish/seafood - b - catfish, cod, flounder, sole, haddoc, halibut, lobster, perch, red snapper, trout, tuna, turbot fish/seafood - c - shrimp
Notes Also check out Jamie Van Eaton the Low Carb Examiner online, there is everything from pizza, lasagne, enchiladas, waffles, shortcake, its pretty amazing what she has done without using sugar or starch Book to have on hand: Complete Idiot’s Guide to Glycemic Index Weight Loss. Gives good overview of low glycemic foods that are P3 compliant as well as great tips. For example, if you add any type of vinegar or vinegar’d food to any meal, it lowers the Glycemic load by one third! (No wonder Dr. Simeons encouraged vinegar consumption) This means pickled foods, kim chee, dill pickles are compliant on P3 Schwarzbein Principle Cravings that can't be denied like that are usually caused by Candida. The product CandidaG made these go away for me in a day or two. After P2, you can use FermPlus (P1/P3&4) for a month or so to replenish your gut flora so that Candida (P2 only) doesn't overgrow again. significanthealing.com BIOTIN (the B vitamin AKA 'B7') helps really good for hair loss and clearing seborrhoea. Give it to infants for 'cradle cap' Homemade ice cream=heavy whipping cream + straw berries in blender Coconut oil can be used on the skin, put in one's hair for 1/2 hr, or eaten (recommended daily dose 35 tsp per day)
Useful website that details more info and tips on P3 http://www.hcginfoonline.com/maintenance%20phase.htm Use recipes from Atkins induction if you need help getting started in P3. Just increase portions to have more calories since the recipes are for about 1250 calories
Protein cookie recipe: 1 tsp butter or CO (coconut oil) ½ scoop (1/6th cup) chocolate protein powder Stevia to taste (optional) ¾ tsp water, in 1/8 tsp increments Cut the butter or CO into the protein powder (can use fingers but it sticks, can also use a fork) Tap in some Stevia Add the water slowly and mix until you can form it into a little ball of dough Make the dough wet but cohesive. If it starts separating then you’ve added too much water. Add more protein powder or let it sit for a minute so the extra water will come out in the bowl and can be mopped up. Preheat toaster oven to 365 Cook for 4 minutes to have a gooey center or 4.5 minutes for a more thorough crispiness without being dried out. Will puff up into a little cookie and be HOT so be careful when handling. Alternative to Steak Days Steak Day Pudding: vegan alternative (courtesy of Shalom Shick, BSChE, Health Minister http://hcgcoach.com/) http://hcgcoach.com/recipes.shtml#Steak_Day_Pudding 4.5 scoops Protein Powder (Natural Flavor) or Rice Protein Powder 2 Tbsp Coconut Oil 1 Granny Smith Apple (half diced) 2 tsp Konjac Flour 8 droppers full Stevia 2 tsp Cinnamon 1 tsp Ginger 2 Cup Water 1/2 bag Miracle Noodles Put diced apple and Miracle Noodles (preferably a style like Orzo or something else with little chunks rather than long noodles, though that would work) into serving bowl. Put remaining ingredients (starting with water) into blender and blend for 50 seconds. Pour pudding mixture into serving bowl and stir noodles & apple up to distribute evenly. This has a very nearly equivalent nutritional profile to a 12 oz filet mignon! Has the following nutritional analysis: Calories Protein Carbs Fat
- 594 - 72 g - 12 g - 27 g
Make your own Ketchup! You can make your own organic sugar-free/low-carb/low-cal ketchup in 5 minutes for cheap! Just buy a can of premium organic tomato paste, throw it in a pot with a bit of lemon juice, sea salt and stevia to taste. Simmer covered on low for 5 minutes, cool and throw into an old ketchup jar. Yummy!
I found the following recipe for Dorito Chips. You can also go to this link for other recipes with "crunch." http://www.examiner.com/x-355-Low-Carb-Examiner~y2008m8d15-Crunchtime-Doritos-style-chips-makes-mouths-munchier If you cannot click on the above link, copy and paste it into your web browser. I have not tried this recipe yet, but she is the same person who came up with the oopsie rolls. Joanne --------------------------------------------------------Sour cream and onion flavor didn't last long near my taste testers. When you left your high-carb lifestyle, you didn't have to leave crunch behind. Now, with the nacho chip recipe and some popcorn salts, you can savour the flavor of Doritos and celebrate like it was 1999 (and not your waistline measurements). These chips travel well in lunches and can be stored at room temperature in a loose bag or an open container for up to a week. With so many flavors of popcorn seasoning (see below), you can go from zippy to zesty, to tangy to sweet in an instant to change a mood, and make various single-serving sized of flavoured chips to please even the pickiest bunch. Low-carb, gluten-free and corn-free (this could change with the seasoning, so read labels!), you can use up that extra zucchini from the garden, or pop open a frozen bag of cauliflower and take your taste buds to town. Your only regret? You'll wish you'd made more. Zucchini Doritos-style chips 1 large zucchini, shredded 2 eggs 2 cups cheese Preheat oven to 450 degrees F. Grease 2 cookie sheets. Cut ends from zucchini. Shred. Mix with egg and cheese. Make 6-8" circles on greased cookie sheet(s). Bake at 450 degrees for 12 minutes. Loosen and flip the circles. Bake for another 5 minutes at 450 degrees. With a pizza cutter, cut rounds into triangles (about 6 per round). Let cool on a rack for 6-8 hours in a cool oven. To store, keep loosely in a bag or a plastic container in the refrigerator or on the counter. Best used within a week of preparation. After chips have dried substantially, in a plastic container toss with popcorn seasoning for desired flavor. Makes 36 chips. Nutritional Information:(Per 12 chips, 1/3 of recipe): Calories: 151, Carbohydrates: 1g, Fiber: 0g, Net Carbohydrates: 1 g, Protein: 10 g, Fat: 13 g
-------------------------------------------------------------------------------Cauliflower Doritos-style chips 1 16 ounce bag of cauliflower, shredded, chopped or riced 3 eggs 3 cups cheese Preheat oven to 450 degrees F. Grease 2 cookie sheets. Cook or thaw frozen cauliflower. Shred, rice or chop. Mix with egg and cheese. Using 1/4 cup scoop, make 12 6-8" circles on greased cookie sheet(s). Bake at 450 degrees for 12 minutes. Loosen and flip the circles. Bake for another 5 minutes at 450 degrees. With a pizza cutter, cut rounds into triangles (about 6 per round). Let cool on a rack for 6-8 hours in a cool oven. To store, keep loosely in a bag or a plastic container in the refrigerator or on the counter. Best used within a week of preparation. Notes: Recipes can be halved for less chips. Store on rack until crisp and then in an open container to prevent moisture. After chips have dried substantially, in a plastic container toss with popcorn seasoning for desired flavor. Makes 72 chips. Nutritional Information (Per 12 chips, 1/6 of recipe): Calories: 239, Carbohydrates: 4g, Fiber: 1.5g, Net Carbohydrates: 2.5 g, Protein: 15g, Fat: 20 g
Parmesan Cheese Chips Suzanne Somers has a recipe for Parmesan cheese chips...I haven't tried them yet but I plan on doing it soon....this is good for P3 and P4 IMHO....... 1/2 cup freshly shredded Parmesan cheese Heat an 8 inch non stick sautĂŠ pan over low to med heat. Sprinkle half the cheese evenly in the pan making a circle or pancake. Leave *pancake* 2-3 minutes until melted, and flip with a spatula. Brown the second side. Remove from pan to a cutting board. While still warm, cut the *pancake* like a pizza into 12 triangular chips. Repeat with remaining cheese.....
Cauliflower and bacon mash Eat this as a side with any meals in P3. It tastes just like mash potatoes but not as creamy but close. The bacon makes it to die for. 1-2 lb frozen cauliflower 1/2 lb sugar free bacon 1 tbsp whole butter 2-3 garlic cloves
Can also add: parmesan cheese, any cheese, spring onions, sauteed onions Thaw out the cauliflower and start warming it up in a pan making sure its not frozen anymore. I use the stem and everything. Drain the water left in the pan from the cauliflower. If you have a blender or food processor stick all the cooked cauliflower into it and chop finely. Cook the bacon on a skillet and cut into small pieces or throw into blender with cauliflower, including juices. Add butter and garlic cloves to make a mash similar to mash potatoes. If you don't have a blender or food processor, use an old fashioned hand masher. If you use this you might have to cut off the cauliflower stems as they tend to get stringy and its hard to mash. Mash cauliflower well THEN add ingredients. Easier on the arms. Enjoy!