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7 Day Food Plan for Phase 3

Low Carb Meals Plan for 7 Days
The following sample of low carb diet menus are examples of what you can eat for 7 days while on low carb diet. You can repeat for two weeks or more to kick off your induction phase. The low carb meals plan aims to keep the intake of carb to 20 grams or less per day to get your body into Ketosis, while having a large variety of nutritious, nutrient-dense, foods.

 Day 1: Breakfast
    Two egg omelet with sausage and roasted red peppers

    Lunch
    Reuben sandwich (corned beef, Swiss cheese and sauerkraut) on one slice low carb bread
    Green salad with low carb dressing

    Dinner
    Grilled chicken breast
    Steamed asparagus and yellow squash
    Mixed salad with vinaigrette or low carb dressing

    Snack
    Celery sticks with low carb dip

Day 2:  Breakfast
    Two poached eggs with smoked salmon in cream dill sauce, and half small tomato

    Lunch
    Grilled beef patty
    Steamed broccoli and cauliflower
    Mixed green salad with olive oil & balsamic vinaigrette

    Dinner
    Roast chicken with herbs
    Broccoli with parmesan curls
    Endive and radish salad with vinaigrette

    Snack
    Red pepper sticks with low carb dip

Day 3:   Breakfast
    One low carb muffin and one hard-boiled egg

    Lunch
    Cobb salad (avocado, tomato, chicken, hard-boiled egg, blue cheese and bacon over lettuce)      with olive and balsamic vinaigrette

    Dinner
    Salmon with Steel’s Wasabi Teriyaki sauce
    Steamed green beans with sesame oil
    Cabbage slaw with low carb Cole Slaw dressing

    Snack
    Olives and Cheddar cubes

Day 4:   Breakfast
    Two scrambled eggs with two slices of bacon and one slice of low carb bread

    Lunch
    Shrimp salad over lettuce and tomato slices with low carb dressing

     Dinner
    Broiled lamb chops
    Swiss chard with garlic and olive oil
    Mixed green salad with olive oil and balsamic vinaigrette

    Snack
    Atkins Advantage shake

Day 5:    Breakfast
    Two low carb pancakes with low carb syrup and three turkey sausages

    Lunch
    Large tossed salad with tuna, tomatoes and low carb dressing

    Dinner
    Roasted pork tenderloin
    Sautéed spinach and red peppers

    Snack
    Stallone high protein low carb pudding

Day 6:      Breakfast
    One low carb muffin and two slices of Cheddar cheese

    Lunch
    Steak and pepper fajitas on low carb tortilla
    Romaine and avocado salad with Olivado Avocado oil and lemon

    Dinner
    Grilled tuna with spice rub
    Zucchini and mushrooms skewers

    Snack
    Atkins Advantage bar

Day 7:    Breakfast
    Poached egg on one slice low carb bread, two tomato slices and two slices Cheddar cheese

    Lunch
    Chef Salad (roast turkey, cheese, red onion and sliced tomatoes over romaine) with olive and balsamic vinaigrette

    Dinner
    Turkey meatloaf
    Green bean, snow pea and pepper medley

    Snack
    Olives and Cheddar cubes

PHASE 3 Suggestions


Drinking about 3 liters of water per day.
Try to add only one food per day.
Aim for 100 grams protein and 100 grams of fat daily!

Make sure you're eating enough fat! High protein, high fat and VERY low carb!

For one meal, switch out low fat ground beef for high fat ground beef. I use 73% ground beef. Add in fattier cuts of meat and steaks. Eat 4 oz. of ground beef or steak at a meal.

Eat chicken or fish for your other meal and add in fat (for example 1-2Tbl. of butter or 1 oz. of cheese on veggies, sour cream, etc…). I eat 200 grams (7 oz.) of chicken breast at a meal.

Be careful with those fruits! Stick with the berries, in my opinion.

Stay away from the higher carb/starch veggies like corn and carrots, and do not eat rice or potatoes.

1000 calories the first two or three days of P3, slowly build up to your calorie intake over 4-5 days.

Use a calorie counter to find out your recommended daily calorie intake based on your activity level. I use the Mayo clinic counter:

Building up my calories slowly over several days, this is how I discovered my ideal calorie intake.

P3 Day and Food AddedStart out using Simeons’ 500 calorie food list (throw out the bread, apples, and oranges) and build up your list from there!

Here are some suggestions

 

Day 1: Bacon, 

Day 2: Hard cheese,  American cheese,  Blueberries

Day 3: Cream Cheese, 

Day 4: Macadamia Nuts, 

Day 5: Greek Yogurt, 

Day 6: Sour cream,  Zucchini

Day 7: Butter or oil

Day 8: Guacamole, 

Day 9: Restaurant Food!

Day 10: Blue Cheese,

Day 11: Pork sausage, 

Day 12: Parmesan, 

Day 13: Cheese Cake



Phase 3 Recipes



Day 3: Cheesecake w/ Strawberry Sauce

4 oz. cream cheese, full fat

splenda or other sweetener

½ tsp. vanilla extract /or/ 1 capful Torani sugar-free vanilla syrup

½ tsp. knox gelatine

¼ cup boiling water


100 grams of strawberries

sweetener


Beat cream cheese in a bowl. Slowly add sweetener and mix until creamy. Slowly add vanilla. In a small cup, slowly stir boiling water into dry gelatine and mix until dissolved well. Slowly pour into cream cheese mixture while continuing to mix well. Pour cheesecake mixture into a small container and refrigerate until firm, probably about 2-3 hours.


While cheesecake is hardening, prepare strawberry topping by placing strawberries in a saucepan. Add sweetener and cook over medium heat, stirring occasionally. Continue to cook and stir until strawberries start to melt and form a nice syrupy sauce. Set aside and let cool until cheesecake is ready.


Once cheesecake is firm, use a butter knife and cut around the edges of container to loosen. Gently lift out and flip over onto a plate. Pour strawberry sauce over each cheesecake. Enjoy!


Breakdown: 1 serving

450 calories: 8 gm protein, 36 gm fat, 18 gm carbs (watch your carbs for the rest of the day!)



Day 4: Chocolate Delight w/Macadamia Nuts

1 Tbl. Hershey Cocoa

2 Tbl (or 1/8cup) coconut oil, melted

2 packets of Splenda for coffee, vanilla flavor (tip from hcglooser on YouTube!)

1 capful of Torani sugar free vanilla syrup

1/2oz. to 1 oz. macadamia nuts (optional)


Breakdown: 1 serving

If NOT using mac nuts: 290 calories, 0 gm protein, 29 gm fat, 1 gm carbs

If using ½ oz of mac nuts: 390 calories, 1 gm protein, 40 gm fat, 2 gm carbs

If using 1 oz of mac nuts: 491 calories, 2 gm protein, 49.5 gm fat, 3 gm carbs


Day 5, 10, 13: Greek Yogurt w/Blueberry Sauce

4 oz. Plain Greek Yogurt (I use the high fat version, which is lower in carbs)

1 whole dropper of Vanilla Cream Liquid Stevia, or one capful of Torani s/f vanilla syrup


Blueberry topping:

½ cup of blueberries

Sweetener of choice or capful of Torani s/f vanilla syrup.


Measure 4 oz. of plain greek yogurt. Mix in sweetener and chill while preparing blueberry sauce. In a pan, combine blueberries and sweetener of your choice. Cook over medium heat until blueberries start to melt and form a syrup consistency. Either let cool or serve warm over greek yogurt. I pour mine over my yogurt while it’s still warm. Yum!


Breakdown: 1 serving

165 calories: 4 gm protein, 12 gm fat, 12 gm carbs


Day 6: Sour Cream Cheesecake w/ Strawberry Sauce


4 oz. cream cheese, softened

¼ cup of splenda (or other sweetener)

½ tsp. vanilla extract /or/ 1 capful Torani sugar-free vanilla syrup

¼ c. sour cream

1 tsp. knox gelatin

½ c. boiling water

100 grams of strawberries


Beat cream cheese in a bowl. Slowly add sweetener and mix until creamy. Slowly add vanilla and sour cream. In a small cup, slowly stir boiling water into dry gelatine and mix until dissolved well. Slowly pour into cream cheese mixture while continuing to mix well. Pour cheesecake mixture into two small containers and refrigerate until firm, probably about 2-3 hours.


While cheesecake is hardening, prepare strawberry topping by placing 100 grams of strawberries in a saucepan. Add sweetener and cook over medium heat, stirring occasionally. Continue to cook and stir until strawberries start to melt and form a nice syrupy sauce. Set aside and let cool until cheesecake is ready.


Once cheesecake is firm, use a butter knife and cut around the edges of each container to loosen. Gently lift out and flip over onto a plate. Divide strawberry sauce and pour ½ of sauce over each cheesecake. Enjoy!


Breakdown: 2 servings

Each Serving: 331 calories, 7 gm protein, 23 gm fat, 8 gm carbs

Day 12: Fish Parmesan

4 oz. tilapia or other fish

1/4c. Sour cream

1 Tbl. of butter

1 oz. Parmesan, shredded (I buy a block of parmesan and shred it myself!)


Place fish in a small shallow dish. I used a pie plate. Combine sour cream, butter, and Parmesan. Pour mixture over fish and bake in 350 degree oven until fish is cooked, probably about 20 minutes.


Breakdown: 1 serving

464 calories: 39 gm protein, 32 gm fat, 2 gm carbs


Day 13: Cheddar Cheese Tacos

1 oz. cheddar cheese, freshly grated

4 oz. ground beef

lettuce

tomatoes

sour cream

taco seasoning (


Place 1 oz. shredded cheese in a non-stick pan (circular pattern). Heat on low to medium heat until cheese is thoroughly melted. Place pan aside for a few minutes and allow cheese to slightly cool. Using a spatula, starting from the outside of the cheese, loosen cheese all the way around the pan and slowly lift from pan and place onto a rolling pin. Lay over rolling pin and allow to cool. Hint: The longer you cook the cheese in your skillet, the hard the shell. If you want a soft shell, then don’t cook your cheese as long.


While cheese shell is hardening, brown ground beef in a skillet and add taco seasoning. Store bought taco seasoning usually contains sugar or starches. You can make your own low-carb taco seasoning.









PHASE 3

The maintenance phase is the 3 week period after you finish your injections. Dr. Simeons outlines a few rules here:

  • you must weigh yourself every day
  • you must remain within 2 pounds of your last injection weight (over *OR* under) and,
  • you cannot eat sugars and starches (which is carbohydrates minus the fiber)

It is extremely important to eat plenty of protein during this period, a lot of people can eat at least 100 grams of true protein (about 400 grams of actual meat weighed raw). If you go over the 2 pounds, you must immediately do a steak day (this is explained in the protocol and in the tips and tricks page - see it here). We want to be clear that this 3 week period is crucial to the success of the diet. The process is explained in Pounds and Inches here. This part of the process is very similar to Atkins Induction. Further down in this article is a list of foods, but first read an excerpt from Pounds & Inches:

"When the three days of dieting after the last injection are over, the patients are told that they may now eat anything they please, except sugar and starch, provided they faithfully observe one simple rule. This rule is that they must have their own portable bathroom-scale always at hand, particularly while traveling. They must without fail weigh themselves every morning as they get out of bed, having first emptied their bladder. If they are in the habit of having breakfast in bed, they must weigh before breakfast.

It takes about 3 weeks before the weight reached at the end of the treatment becomes stable, i.e. does not show violent fluctuations after an occasional excess. During this period patients must realize that the so-called carbohydrates, that is sugar, rice, bread, potatoes, pastries etc, are by far the most dangerous. If no carbohydrates whatsoever are eaten, fats can be indulged in somewhat more liberally and even small quantities of alcohol, such as a glass of wine with meals, does no harm, but as soon as fats and starch are combined things are very liable to get out of hand. This has to be observed very carefully during the first 3 weeks after the treatment is ended otherwise disappointments are almost sure to occur."

OK, so here is the thing: The day that you give yourself your last injection, you count 72 hours (continuing on the 500 calorie VLCD for those 72 hours) from that last shot, *then* you start your maintenance/stablization phase. It is critical that you follow this phase as faithfully as you did the injection phase, because *now* is when your hypothalamus will reset, clearing off all the 'bad old days' of yo-yo dieting and poor eating habits. That weight that you were the morning of your last injection is the weight that you use as a basis for your maintenance phase. Many call this LIW (Last Injection Weight). Anything OVER two pounds from that weight calls for a steak day.

NOTE: The time period to begin this phase is not 3 days after your last injection, it is 72 hours! (For example, if you administer your last shot on Monday at 8 am, you will begin the maintenance phase on Thursday at 8 am.)

When you start the 3 week maintenance/stabilization process, *definitely* increase your calories to at *least* 1500. You can find out your required minimum calories using our calculators. Don't try to continue the 500 calorie diet after the hCG is out of your system, because you will become weak and tired, and your body will begin to go into 'shutdown' mode where it doesn't burn calories. This will completely ruin your Phase 2, and you'll have to start all over. Don't worry, your weight will go up and down a bit the first week or two; this is normal. A reset doesn't mean you never ever have any weight change, daily activities will see that you bounce around some. Do a steak day if you need to. Your weight will eventually stabilize. This is your body settling into the new process. Watch the starch and sugar religiously during the 3 weeks. I'm going to say this again: ***NO STARCH OR SUGAR*** Read labels. If it doesn't have a label, use our nutrition calculator to look it up. Eat whatever you want, without starch or sugar, during the maintenance phase. Make sure you are eating enough, many people think they need to keep eating like they're on a diet, DON'T DO THIS. Use healthy fats and dairy products to up your calorie intake if necessary. Drink enough water. Get your sleep.

Helpful Lists

Learn about fats and starches, so you know what to avoid. Check our list of sugars and starches in foods to ensure you're on the safe side.

For a complete list of the foods to eat, see the Phase 3 Food List at the top of this section

Low Carb Vegetables

This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
  • Sprouts (bean, alfalfa, etc.)
  • Greens – lettuces, spinach, chard, etc.
  • Hearty Greens - collards, mustard greens, kale, etc.
  • Radicchio and endive count as greens
  • Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
  • Bok Choy
  • Celery
  • Radishes
  • Sea Vegetables (Nori, etc)
  • Cabbage (or sauerkraut)
  • Mushrooms
  • Jicama
  • Avocado
  • Cucumbers (or pickles without added sugars)
  • Asparagus
  • Green Beans and Wax Beans
  • Broccoli
  • Cauliflower
  • Peppers
    • Green Bell Peppers
    • Red Bell Peppers
    • Jalapeno Peppers
  • Summer Squash (including Zuchinni)
  • Scallions or green onions
  • Bamboo Shoots
  • Leeks
  • Brussels Sprouts
  • Snow Peas (pods)
  • Tomatoes
  • Eggplant
  • Artichoke Hearts
  • Fennel
  • Onions
  • Okra
  • Spaghetti Squash
  • Celery Root (Celeriac)
  • Carrots
  • Turnip (see Carb Counts of Root Vegetables)
  • Water Chestnuts
  • Pumpkin

Starchy (High Carb) Vegetables

The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:

  • Beets
  • Carrots on some diets, but they aren't as high as others in this group
  • Corn
  • Parsnips
  • Peas
  • Plantains
  • Potatoes in all forms
  • Winter Squashes (particularly acorn and butternut)

Eat Low Sugar Fruit

Fruit, you'll find, is not particulary welcome on some low carb diets, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don't allow fruit at all in the first phase. In general, your best bet fruits are these, but do check carb counts, and watch your weight. Not everyone can have fruit in maintenance. These are sort of arranged by sugar content, taking volume and weight, into account. This is not an exhaustive list.

Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.

Fruits lowest in sugar:

  • Rhubarb
  • Strawberries
  • Cranberries
  • Raspberries
  • Blackberries
  • Blueberries
  • Grapefruit
  • Melons
  • Apricots
  • Plums
  • Peaches
  • Pears
  • Guava
  • Cherries
  • Apples
  • Papaya

Fruits fairly high in sugar (avoid these in maintenance, even though some were in P2):

  • Grapes
  • Tangerine
  • Oranges
  • Pineapple
  • Kiwi

Fruits to be avoided in the maintenance phase:

  • Bananas
  • Dried Fruit
  • Mango

What to Avoid:

Avoiding sugar means this: avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, kool-aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola - nothing with sugar. READ LABELS!!!! And remember, you're avoiding starches too. Nearly all processed foods in todays' stores contain high fructose corn syrup or some other kind of sugar. Here are some of the names you'll know are sugar to avoid in foods:
  • Brown sugar
  • Corn syrup
  • Demerara Sugar
  • Dextrose
  • Free Flowing Brown Sugars
  • Fructose
  • Galactose
  • Glucose
  • High Fructose Corn Syrup
  • Honey
  • Invert Sugar
  • Lactose
  • Malt
  • Maltodextrin
  • Maltose
  • Maple syrup
  • Molasses
  • Muscovado or Barbados Sugar
  • Panocha
  • Powdered or confectioner's sugar
  • Rice Syrup
  • Sucrose
  • Sugar (granulated)
  • Treacle
  • Turbinado sugar

Be sure to read food labels, check to see if sugar is added into a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.

Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.

Most restaurants and fast food places add sugar to nearly every product, so be wary of eating out all the time. Other meats to watch out include deli meats, bacon, ham, prosciutto, sausage, and hotdogs.

Do not eat processed cheese (i.e. Velveeta), it contains unnecessary sugars and starches. Try not to eat processed anything for that matter.

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