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Thread: What is a regular meal plan on P3?

  1. #1

    What is a regular meal plan on P3?

    Im heading into p3 in a week now, and im nervous about gaining weight back. I know that i should not include any starches and sugar into my diet but i know there are tons of other restrictions too. What type of foods do you eat and have been successful with?

    I am 21, 5’8 and i started at 245 and i am now 217 (-28) and i still have a week left.

    Please share any advice and tips you have for Phase 3! Thank you!

  2. #2
    Super Member! roselanoue's Avatar
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    I have done many rounds since 2011 and kept most of my weight off. In P3 i strictly follow no starches and no sugars.... besides that there are no restrictions If you use search button there are numerous non starchy veggies and fruits Whike you can have dairy, cheese and nuts you should do so cautiously. Make sure you get plenty of protein and fats Eat until your satisfied but not full. Your weight may vary a cpl of lbs in those three weeks . I love bacon so that is one of the first things i add in. Besides that i eat two fruits per day and veggies. Beef can now be added back in as well as turkey and tuna. Eggs work for me but for some are sensitive. Mostly i see people gain because they overdo snacking on nuts. I just avoid them in P3 except somevsugar free almond butter with apple slices for a snack. I think you are fine Dont be afraid to eat more Your metabolism needs those extra calories to keep going, Everyone is different but based on your weight you should be able to eat Bout 2200 cal without gaining, just weigh every day and dont get nervous if you go up a lb or down a lb
    http://www.weight-loss-center.net/weight-loss-tickers.html][/url]
    2011 R1 start 206 R2 6/2011 176 R3 03/2013 156 R4 06/29/2014 162.R5 05/09/2015 154.4 R6 2017 148.2 liw 137.6 R7 Start 149.2 LDW 137.2 R8 151.4. LIW 142.8 4/4 /19 P4 4/27 141.6R9 3/8/20 160.2 liw 144.2 P4 start 141.4 139.0 day74

  3. #3
    Quote Originally Posted by roselanoue View Post
    I have done many rounds since 2011 and kept most of my weight off In P3 i strictly follow no starches and no sugars.... besides that there are no restrictions If you use search button there are numberous non starchy veggies and fruits Whike you can have dairy, cheese and nuts you should do so cautiously. Make sure you get plenty of protein and fats Eat until your satisfied but not full. Your weight may vary a cpl of lbs in those three weeks . I love bacon so that is one of the first things i add in. Besides that i eat two fruits per day and veggies. Beef can now be added back in as well as turkey and tuna. Eggs work for me burpt some are sensitive. Mostly i see people gain because they overdo snacking on nuts. I just avoid them in P3 except sone sugar free almond butter with appke slices for a snack. I think you are fine Dont be afraid to eat more Your netabolism needs those extra calories to keep going, Everyone is different but based on your weight you should be able to eat Bout 2200 cal without gaining, just weigh every day and dont get nervous if you go up a lb or down a lb
    Thats a lot of great information, thank you so much! I guess it is just as easy as no sugar and starches then! I sure am excited to introduce bacon and a little dairy too What is a regular meal plan on P3?

  4. #4
    Super Member! roselanoue's Avatar
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    Quote Originally Posted by laurenmayburyy View Post
    Thats a lot of great information, thank you so much! I guess it is just as easy as no sugar and starches then! I sure am excited to introduce bacon and a little dairy too What is a regular meal plan on P3?
    Hcg Diet Phase 3 Foods List (P3 Approved Foods) i found these on the site here

    Hcg Diet Proteins

    All fish are approved for Phase 3

    Flounder
    Herring
    Salmon
    Sardines
    Sole
    Tuna
    Trout

    All fowl is allowed on Phase 3

    Cornish Hen
    Chicken
    Duck
    Goose
    Pheasant
    Quail
    Turkey

    All shellfish are permitted

    Clams
    Crab Meat
    Mussels*
    Oysters*
    Shrimp
    Scallops
    Squid

    Phase 3 Seafood Tip: Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

    All meats are permitted

    Lean Beef
    Lean Bison
    Bacon*
    Ham*
    Lamb
    Pork
    Veal
    Venison

    Phase 3 Food Tip: *Some processed meat, bacon, and ham, and especially sandwich meats, are cured with sugar, which will add to the carb count and is not permitted during this phase. Some of these may still be safely eaten. Check the ingredients and sugar grams per serving; look for zero grams of sugar, and of course, and don’t eat the whole package at one meal! Also, avoid cold cuts and other meats with added nitrates.

    Vegetables & Salad Greens are Acceptable on P3

    Alfalfa Sprouts
    Arugula
    Bok Choy
    Celery
    Chicory Greens
    Chives
    Cucumber
    Endive
    Escarole
    Fennel
    Iceberg Lettuce
    Mushrooms
    Parsley
    Peppers
    Radicchio
    Radishes
    Romaine Lettuce

    Non Salad Vegetables that are permitted

    Artichokes
    Asparagus
    Artichoke Hearts
    Avocados
    Bamboo Shoots
    Broccoli
    Brussels Sprouts
    Cabbage
    Cauliflower
    Swiss Chard
    Collard Greens
    Eggplant
    Hearts of Palm
    Jicama
    Kale
    Leeks
    Okra
    Olives (green & black)
    Onion
    Pumpkin
    Rhubarb
    Sauerkraut
    Snow peas or sugar snap peas
    Spaghetti squash
    Spinach
    Summer Squash
    Tomato
    Turnips
    Water Chestnuts
    Zucchini

    Phase 3 Food Tip: These non-salad vegetables are slightly higher in carbs but provide important nutrients and add variety to your daily foods.

    Fats (Oils):
    Butter (REAL butter or GHEE not imitation or margarine)
    Mayonnaise – make sure it has no added sugar, or make your own with a recipe from our Hcg Diet Recipes section.

    The very best oil choices are:
    Olive Oil
    Avocado Oil
    Coconut Oil

    Other Oils:
    Canola Oil
    Flax Seed Oil
    Walnut Oil
    Grape Seed Oil
    Sesame Oil
    Sunflower Oil<
    Safflower Oil

    *Phase 3 Food Tip: Coconut oil is an Hcg Diet phase 3 Super-food! Coconut oil comes in a number of varieties that can be used in many different ways. Virgin coconut oil has a coconut flavor, while refined coconut oil is flavorless. MCT oil is excellent form of coconut oil as it is burned similarly to carbohydrates in the body for quick energy, while it is also easy for the body to break-down effectively.

    Dairy:

    Cottage Cheese
    Greek Yogurt*
    Heavy Cream
    Mozzarella Cheese
    Ricotta Cheese
    Blue Cheeses
    Cheddar
    Cow, Sheep, and Goat Cheese
    Cream Cheese
    Feta
    Gouda
    Mozzarella
    Parmesan
    Swiss

    Phase 3 Dairy Tip: Plain *Greek Yogurt is an excellent protein choice for P3. Try to find one without added gums or carageenan and organic if possible. Add fruit and sweetener as you wish.

    Nuts & Seeds
    Almonds
    Brazil nuts
    Cashews
    Hulled Sunflower Seeds
    Flax Seeds
    Macadamias
    Pecans
    Pistachios
    Walnuts

    Fruit Allowed

    Phase 3 Fruits: All fruits are allowed in Phase 3. However we are cautioned to be careful with sweeter fruits like bananas and mangoes, and should avoid dried fruits due to their concentrated sugars. Berries are especially good fresh fruit choices for P3 because of their low glycemic rating
    http://www.weight-loss-center.net/weight-loss-tickers.html][/url]
    2011 R1 start 206 R2 6/2011 176 R3 03/2013 156 R4 06/29/2014 162.R5 05/09/2015 154.4 R6 2017 148.2 liw 137.6 R7 Start 149.2 LDW 137.2 R8 151.4. LIW 142.8 4/4 /19 P4 4/27 141.6R9 3/8/20 160.2 liw 144.2 P4 start 141.4 139.0 day74

  5. #5
    Quote Originally Posted by roselanoue View Post
    Hcg Diet Phase 3 Foods List (P3 Approved Foods) i found these on the site here

    Hcg Diet Proteins

    All fish are approved for Phase 3

    Flounder
    Herring
    Salmon
    Sardines
    Sole
    Tuna
    Trout

    All fowl is allowed on Phase 3

    Cornish Hen
    Chicken
    Duck
    Goose
    Pheasant
    Quail
    Turkey

    All shellfish are permitted

    Clams
    Crab Meat
    Mussels*
    Oysters*
    Shrimp
    Scallops
    Squid

    Phase 3 Seafood Tip: Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

    All meats are permitted

    Lean Beef
    Lean Bison
    Bacon*
    Ham*
    Lamb
    Pork
    Veal
    Venison

    Phase 3 Food Tip: *Some processed meat, bacon, and ham, and especially sandwich meats, are cured with sugar, which will add to the carb count and is not permitted during this phase. Some of these may still be safely eaten. Check the ingredients and sugar grams per serving; look for zero grams of sugar, and of course, and don’t eat the whole package at one meal! Also, avoid cold cuts and other meats with added nitrates.

    Vegetables & Salad Greens are Acceptable on P3

    Alfalfa Sprouts
    Arugula
    Bok Choy
    Celery
    Chicory Greens
    Chives
    Cucumber
    Endive
    Escarole
    Fennel
    Iceberg Lettuce
    Mushrooms
    Parsley
    Peppers
    Radicchio
    Radishes
    Romaine Lettuce

    Non Salad Vegetables that are permitted

    Artichokes
    Asparagus
    Artichoke Hearts
    Avocados
    Bamboo Shoots
    Broccoli
    Brussels Sprouts
    Cabbage
    Cauliflower
    Swiss Chard
    Collard Greens
    Eggplant
    Hearts of Palm
    Jicama
    Kale
    Leeks
    Okra
    Olives (green & black)
    Onion
    Pumpkin
    Rhubarb
    Sauerkraut
    Snow peas or sugar snap peas
    Spaghetti squash
    Spinach
    Summer Squash
    Tomato
    Turnips
    Water Chestnuts
    Zucchini

    Phase 3 Food Tip: These non-salad vegetables are slightly higher in carbs but provide important nutrients and add variety to your daily foods.

    Fats (Oils):
    Butter (REAL butter or GHEE not imitation or margarine)
    Mayonnaise – make sure it has no added sugar, or make your own with a recipe from our Hcg Diet Recipes section.

    The very best oil choices are:
    Olive Oil
    Avocado Oil
    Coconut Oil

    Other Oils:
    Canola Oil
    Flax Seed Oil
    Walnut Oil
    Grape Seed Oil
    Sesame Oil
    Sunflower Oil<
    Safflower Oil

    *Phase 3 Food Tip: Coconut oil is an Hcg Diet phase 3 Super-food! Coconut oil comes in a number of varieties that can be used in many different ways. Virgin coconut oil has a coconut flavor, while refined coconut oil is flavorless. MCT oil is excellent form of coconut oil as it is burned similarly to carbohydrates in the body for quick energy, while it is also easy for the body to break-down effectively.

    Dairy:

    Cottage Cheese
    Greek Yogurt*
    Heavy Cream
    Mozzarella Cheese
    Ricotta Cheese
    Blue Cheeses
    Cheddar
    Cow, Sheep, and Goat Cheese
    Cream Cheese
    Feta
    Gouda
    Mozzarella
    Parmesan
    Swiss

    Phase 3 Dairy Tip: Plain *Greek Yogurt is an excellent protein choice for P3. Try to find one without added gums or carageenan and organic if possible. Add fruit and sweetener as you wish.

    Nuts & Seeds
    Almonds
    Brazil nuts
    Cashews
    Hulled Sunflower Seeds
    Flax Seeds
    Macadamias
    Pecans
    Pistachios
    Walnuts

    Fruit Allowed

    Phase 3 Fruits: All fruits are allowed in Phase 3. However we are cautioned to be careful with sweeter fruits like bananas and mangoes, and should avoid dried fruits due to their concentrated sugars. Berries are especially good fresh fruit choices for P3 because of their low glycemic rating
    Thats amazing thank you!


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