Thread: Going to P3, need help w/meal options

If you are not doing dairy, you would not add sour cream or even butter. (Although ghee is pretty close to just being pure fat)

Mayo has eggs, so if you want to avoid that, Veggienaise grapeseed oil version is a good choice. You can make a quick salad dressing out of that by adding spices or mustard. Dilute if needed with full fat coconut milk or cream. Personally, I use balsamic vinegar and olive oil with cracked black pepper and chopped fresh cilantro to dress my salads. No prepared dressing needed and very yummy. Red wine vinegar has a natural sweetness and works well for this if you are wary of balsamic.

Ketchup is sugary, so you should avoid it. But there are sugarfree ketchups available in most stores.

How about chia pudding for breakfast? Soak about 10 min (or overnight) in some cartoned coconut milk then warm up and add some blueberries and your choice of sweetener.

Any kind of vegetable hash with sausage patties makes a nice breakfast. I like to stir fry zucchini, sweet onion, red pepper and mushrooms in olive oil.

If you are doing butter, try spaghetti squash topped with lots of sweetened maple flavored butter and crispy bacon. Another option---some fruit with your bacon or sausage.

P3 eating is pretty wonderful, I don't think of it as unbearable at all. It might help to concentrate on enjoying all the great stuff you can eat in P3 rather than try to find substitutes for sugary condiments.

https://unboundwellness.com/spaghett...zza-casserole/


Nom

Originally Posted by Ncnightowl

I'm avoiding dairy bc I see alot of the posts saying to wait on it for the 1st wks. I dont know if I have a sensitivity bc I didnt use milk with coffee. If I'm not sensitive would sour cream, ranch or blue cheese dressing be ok if its sugar free, carb free?

All those things (full fat versions) are fine for P3 if you tolerate them.

There is a soy free version that uses safflower oil & pea protein if you prefer. (There are no carbs in pea protein.) The vegenaise is not an ideal option, but look at the sugar grams per serving. When it is 1 or even 2 for the amount you are using, its good for P3. Thats why some of the bottle dressings can work. Its kind of like bacon. There is sugar in it, but 0 sugars per serving, which makes it ok for P3. If you need mayo to be happy, its an option.

If you want to chance the small amount of egg in a real mayo, one of the avocado oil mayos (like Primal Kitchen) is the best choice in regards to quality of oil used. Again, you may find a tad of sugar in the ingredients, but its the grams per serving that is important. So it may be a bad choice if you are using a cup of it, but a good choice if you are using a T. of it.

Personally, I avoid soy for hormone reasons, so my choice would be the soy-free vegenaise. But then I'm making a compromise with an inferior oil. So you have to make a decision based on the lesser evils.

Remember that fruit naturally contains some sugar, so a gram or two of it in your condiments is not going to derail you. Its just something to avoid when possible.

Its important to eat whenever you are hungry, but especially important to eat breakfast in P3. Each hour after waking you wait to eat sends signals to your metabolism to slow down. You do not want to slow down your metabolism in P3--keeping it revved up is super important to stabilizing.

Do you do coffee in the morning? You can blend 1 tsp each MCT oil and gelatin for a frothy "creamy" coffee and get some calories there. Chia pudding is a P3 breakfast option. I like mine with blueberries and sunflower seeds. You can eat non-breakfast foods for breakfast, but breakfasty meat choices like sausage and bacon can be paired with a vegetable hash of some sort, or a bunch of garden tomatoes (yummy).

Or, you could breakfast on coconut oil candy if that suits you. Just get some calories in as early as you can stomach them.

I've never liked breakfast meats much especially sausage and bacon is too salty for me. In P3 I;ll eat sirloin steak, short ribs, pork chops, lamb chops, veal chops, shredded beef roast for breakfast along with coffee or tea in the first week of P3 to keep my protein up.

Turkey sausage is a good breakfast choice. I like to mix up my own chicken sausage and make sausage patties. One way to know everything that goes into them. :P)

You'll want to avoid ingredients like starches, tapioca or modified starches, dextrin (and any other "dex" names...that means corn sugar).

Personally, I would avoid things sweetened with sucralose, because its been shown to interfere with gut health. It may also exacerbate insulin resistance. I also avoid gut irritants like carrageenan which is often used to thicken condiments and salad dressings.