Black & White To Print HCG Phase 3 Life maintenance Program B to reakfast Recipes P 3 to l i fe. c o m. Ra y ze l L a m
B reakfast recipes by type Sweet B3. Blueberry Lemon Muffins...6 B4. Chocolate Morning Mug Bread...7 B5. Apple Spice Mornin Mug Bread...8 B6. Chocolate Chia Pudding...9 B9. Blackberry Cobbler Mug Bread... B0. Lemon Cream Mug Cake...3 B. Strawberries & Cream Chia Pudding...5 B3. Dark Chocolate Zucchini Muffins...6 B5. Mango Coconut Chia Pudding...8 B6. Banana Bread Protein Muffins Phase 4 only recipe... 9 B7. Greek Yogurt Berry Parfait...0 B9. Java Muffins... B. Cinnabun Mug Muffin... 4 Savoury B. Southwest Frittata...4 B. Sundried Tomato Omelette...5 B7. Pork Cauli Fritters...0 B8. Bacony Egg Cups... B. Taco Muffins...4 B4. Denver Omelette Casserole...7 B8. Curried Eggs and Kale... B0. Smoky Carrot Scramble Phase 4 only recipe...3 p3tolife.com - Rayzel Lam
B reakfast recipes by Recipe No B. Southwest Frittata...4 B. Sundried Tomato Omelette...5 B3. Blueberry Lemon Muffins...6 B4. Chocolate Morning Mug Bread...7 B5. Apple Spice Mornin Mug Bread...8 B6. Chocolate Chia Pudding...9 B7. Pork Cauli Fritters...0 B8. Bacony Egg Cups... B9. Blackberry Cobbler Mug Bread... B0. Lemon Cream Mug Cake...3 B. Taco Muffins...4 B. Strawberries & Cream Chia Pudding...5 B3. Dark Chocolate Zucchini Muffins...6 B4. Denver Omelette Casserole...7 B5. Mango Coconut Chia Pudding...8 B6. Banana Bread Protein Muffins Phase 4 only recipe... 9 B7. Greek Yogurt Berry Parfait...0 B8. Curried Eggs and Kale... B9. Java Muffins... B0. Smoky Carrot Scramble Phase 4 only recipe...3 B. Cinnabun Mug Muffin... 4 p3tolife.com - Rayzel Lam 3
B S outhwest Frittata 8 eggs cup bell pepper, diced / cup white onion, diced tbsp jalapeño, minced /4 cup cilantro, chopped Sea salt to taste Yields: 4 pieces Servings: piece Calories: 63 cal Protein: 3g Fat: 0g Carbs: 5g Net carbs: 4g 3 PREHEAT oven to 350 degrees and spray a 0 inch pan with nonstick cooking spray. WHISK eggs in a large bowl. Stir in vegetables and cilantro. Season with sea salt. Pour into pan. BAKE for 30-35 minutes. Allow frittata to cool slightly. Gently slide off pan and onto a plate. Slice into 4 pieces. MAKE IT A MAINTENANCE RECIPE: (Choose one) My suggestion here is that this dish is pretty amaze balls just as it is. :)- FAT: PROTEIN: oz cheese OR ¼ avocado, OR tbsp sour cream Cooked ground meat or leftover cooked shredded chicken p3tolife.com - Rayzel Lam 4
Sundried Tomato B O melette cup egg-whites /4 cup sun-dried tomatoes* cup spinach leaves tbsp basil, finely chopped / tsp garlic, chopped / tsp oregano /4 tsp sea salt /8 tsp black pepper Yields: serving Servings: recipe Calories: 90 cal Protein: 9g Fat: 3g Carbs: 7g Net carbs: 5g 3 SPRAY a medium non-stick pan with cooking spray. Heat over medium heat. STIR together egg whites, sun-dried tomatoes and seasonings. Pour into pan. Cook 3-5 minutes or until omelette is mostly cooked through and white. ADD spinach to one side of the omelette and gently fold the other side over in half using a spatula, covering the spinach. Cook - minutes longer. Serve hot. * packed in oil, julienned and drained MAKE IT A MAINTENANCE RECIPE: (choose one) FAT: extra whole egg, OR replace whites with eggs (note: this will significantly reduce the protein) OR a few more sun-dried tomatoes OR ¼ cup shredded cheese. PROTEIN: Add leftover cooked shredded meat. p3tolife.com - Rayzel Lam 5
Blueberry Lemon B3 / cup whey protein powder, vanilla* /4 cup coconut flour eggs /3 cup almond milk tbsp coconut oil, melted / cup blueberries tbsp lemon zest /4 cup lemon juice tsp baking powder tbsp chia seeds tsp Swerve sweetener M uffins Yields: 6 muffins Servings: muffins Calories: 76 cal Protein: 9g Fat: 7g Carbs: 5g Net carbs: 8g PREHEAT oven to 350 and line 6 muffin tins with paper liners. In mixing bowl, whisk eggs, coconut oil and almond milk until combined. Pour in lemon juice. Stir in chia seeds and lemon zest. IN a large mixing bowl, combine coconut flour, protein powder and sweetener. Pour egg/oil mixture into flour mixture and stir well. Add blueberries and gently stir to combine. 3 POUR mixture into muffin tins using a /3 cup scoop. Bake 5 minutes. Allow muffins to cool 0 minutes. *My scoop of protein powder contained 30g by weight, and when I put into some measuring cups it was a little less than / cup, but more than /3 cup. The protein powder scoop I had contained 08 calories and 5g of protein in that scoop of a little less than / cup. Go more by calories and protein than by amount in this case for whatever protein powder you choose to use. p3tolife.com - Rayzel Lam 6
Chocolate M orning Mug Bread B4 /4 cup flax meal tbsp unsweetened cocoa powder tbsp unsweetened coconut milk 3 tbsp egg whites tbsp Swerve/Truvia sweetener / tsp baking powder tsp butter, melted tiny scoop stevia* Yields: serving Servings: recipe Calories: 9 cal Protein: g Fat: 5g Carbs: g Net carbs: 4g COMBINE ingredients in a mug or small bowl. Stir well until smooth and moistened. MICROWAVE for minute and 30 seconds. Alternate Cooking Method: oven: Please note, oven cooking method is temporary guesstimate till fully tested! PREHEAT oven to 350 degrees. Pour batter into mug, bake for 5 minutes. I HIGHLY RECOMMEND making several at a time so you re not spending all that time for muffin. :)- *STEVIA NOTES: scoop = the scoop that comes in stevia bottle = /3 of tsps = packet stevia. If you do not have any of this, a few light shakes. If you do not like stevia, use more erythritol-based sweetener to compensate. It s not nearly as sweet so per scoop you may need to add -3 more tsp to taste. Please see the Sweeteners tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. Note: These can be batch cooked too! See instructions under morning mug muffins lesson under cooking tutorials on P3tolife.com site. p3tolife.com - Rayzel Lam 7
Apple Spice /4 cup flax meal /4 cup peeled and grated apple tbsp unsweetened coconut milk 3 tbsp egg whites tsp butter, melted tbsp swerve sweetener /8 tsp nutmeg /4 tsp cinnamon / tsp baking powder tiny scoop stevia* Yields: serving Servings: recipe Calories: 4 cal Protein: g Fat: 4g Carbs: 4g Net carbs: 6g B5 Mornin' Mug Bread COMBINE ingredients in a mug or small bowl. Stir well until smooth and moistened. MICROWAVE for minute and 50 seconds. Alternate Cooking Method: oven: Please note, oven cooking method is temporary guesstimate till fully tested! PREHEAT oven to 350 F. Pour batter into mug, bake for 5 minutes. I HIGHLY RECOMMEND making several at a time so you re not spending all that time for muffin. :)- *STEVIA NOTES: scoop = the scoop that comes in stevia bottle = /3 of tsps = packet stevia. If you do not have any of this, a few light shakes. If you do not like stevia, use more erythritol-based sweetener to compensate. It s not nearly as sweet so per scoop you may need to add -3 more tsp to taste. Please see the Sweeteners tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. Note: These can be batch cooked too! See instructions under morning mug muffins lesson under cooking tutorials on P3tolife.com site. p3tolife.com - Rayzel Lam 8
Chocolate B6 Chia Pudding.5 cups unsweetened coconut milk* 4 tbsp chia seeds tbsp cocoa powder tbsp + tsp truvia/swerve 4 tiny scoops stevia** scoop vanilla protein powder (I used egg white protein powder) Yields: servings Servings: serving Calories: 3 cal Protein: 0g Fat: 9g Carbs: 4g Net carbs: g Mix all ingredients together in a glass or mug and stir with a whisk to incorporate well. Divide into servings. Refrigerate at least 4 hours or overnight. *low cal boxed kind from refrigerated section. For more info about this, please see the Coconut Milks lesson under Shopping Tutorials at p3tolife.com. **STEVIA NOTES: scoop = the scoop that comes in stevia bottle = /3 of tsps = packet stevia. If you do not have any of this, a few light shakes. If you do not like stevia, use more erythritol-based sweetener to compensate. It s not nearly as sweet so per scoop you may need to add -3 more tsp. to taste. Please see the Sweeteners tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. ***My scoop of protein powder contained 30g by weight, and when I put into some measuring cups it was a little less than / cup, but more than /3 cup. The protein powder scoop I had contained 08 calories and 5g of protein in that scoop of a little less than / cup. Go more by calories and protein than by amount in this case for whatever protein powder you choose to use. p3tolife.com - Rayzel Lam 9
Pork Cauli B7 / lb lean ground pork head of cauliflower 3 eggs /4 cup green onion, thinly sliced tbsp fresh sage, finely chopped / tsp dried oregano / tsp dried garlic tsp sea salt ¼ tsp black pepper 3 F ritters Yields: fritters Servings: 4 fritters Calories: 43 cal Protein: 7g Fat: 0g Carbs: 6g Net carbs: 9g HEAT a large pot filled with -3 cups of water over medium heat. Cut cauliflower into florets. Place cauliflower florets into water and bring to a boil. Reduce to simmer and boil 0 minutes to soften florets. Alternate cooking method: 7 minutes at high pressure in instant pot. STRAIN and transfer florets to a large mixing bowl. Allow cauliflower to cool slightly for 5 minutes. Use a potato masher or fork to mash florets until slightly chunky. Add egg, green onion, ground pork and seasonings. Mix well to combine. HEAT a large pan over medium heat. Spray liberally with nonstick cooking spray. Place fritters onto pan using a /3 cup measuring cup. Press down and shape gently with a spatula. Cook 4-5 minutes. Turn over and cook 4-5 minutes longer or until cooked through. MAKE IT A MAINTENANCE RECIPE: (Choose one) FAT: Add ¼ cup shredded mozzarella OR higher fat ground pork. PROTEIN: Add additional ½ lb ground pork to recipe p3tolife.com - Rayzel Lam 0
B8 Bacony Egg C ups 8 medium eggs* slices thick cut bacon cup a chopped spinach / cup white onion, chopped /3 cup unsweetened coconut milk tbsp nutritional yeast / tsp sea salt / tsp black pepper Yields: 3 servings Servings: egg cups Calories: 46 cal Protein: g Fat: 4g Carbs: 6g Net carbs: 4g 3 HEAT a large frying pan over medium heat. Add bacon slices and cook 8-0 minutes, flip and cook an additional 8-0 minutes. Set slices aside onto a plate or paper towel to cool. Chop into small pieces. PREHEAT oven to 350 F and spray 6 muffin tins with olive oil or coconut cooking spray. In a large bowl, whisk together eggs and coconut milk. Stir in onion, spinach, bacon, nutritional yeast, sea salt and black pepper. USING a /3 measuring cup, scoop mixture into prepared muffin tins. Bake 30 minutes. Freeze and microwave as needed or refrigerate up to 5 days. *or 6 large eggs **Most regular bacon has sugar - however, the amount you d be consuming in the ½ slice per serving is negligible (like /8 tsp). I would personally feel comfortable using regular natural bacon. You can also speciality order sugar free bacon online. ***low cal boxed kind from refrigerated section. For more info about this, please see the Coconut Milks lesson under Shopping Tutorials at p3tolife.com. p3tolife.com - Rayzel Lam
Blackberry Cobbler B9 M ug Bread ½ cup (70g) frozen blackberries ¼ cup flaxseed meal 3 tbsp egg whites tbsp half and half tbsp Swerve/Truvia tsp butter, melted scoop stevia* ½ tsp baking powder ¼ tsp vanilla extract Yields: mug cake Servings: serving Calories: 85 cal Protein: 3g Fat: 9g Carbs: g Net carbs: g 3 COMBINE all ingredients in a bowl. MASH frozen blackberries into batter with a fork or sharp edge of a spatula (or leave whole). SCRAPE batter into a mug - allow 3 of space above batter for expansion. MICROWAVE :30-3:00 minutes Alternate Cooking Method: oven: Please note, oven cooking method is temporary guesstimate till fully tested! PREHEAT oven to 350 F. Pour batter into mug, bake for 5 minutes. I HIGHLY RECOMMEND making several at a time so you re not spending all that time for muffin. :)- *STEVIA NOTES: scoop = the scoop that comes in stevia bottle = /3 of tsps = packet stevia. If you do not have any of this, a few light shakes. If you do not like stevia, use more erythritol-based sweetener to compensate. It s not nearly as sweet so per scoop you may need to add -3 more tsp to taste. Please see the Sweeteners tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. Note: These can be batch cooked too! See instructions under morning mug muffins lesson under cooking tutorials on P3tolife.com site. p3tolife.com - Rayzel Lam
Lemon Cream Mug Cake egg 5 tbsp full fat coconut milk 3 tbsp coconut flour tbsp lemon juice tbsp lemon zest tsp Swerve /4 tsp baking powder tiny scoop powdered stevia* B0 Yields: mug cake Servings: piece Calories: 30 cal Protein: 0g Fat: g Carbs: 8g Net carbs: 9g SPRAY a mug with coconut oil cooking spray. In a separate small bowl, whisk together egg and coconut milk. Stir in lemon juice and lemon zest. STIR coconut flour, baking powder and Swerve into egg mixture. Pour into mug. Microwave 90 seconds- minutes depending on microwave. Enjoy hot. Alternate Cooking Method: oven: Please note, oven cooking method is temporary guesstimate till fully tested! PREHEAT oven to 350 degrees. Pour batter into mug, bake for 5 minutes. I HIGHLY RECOMMEND making several at a time so you re not spending all that time for muffin. :)- *STEVIA NOTES: scoop = the scoop that comes in stevia bottle = /3 of tsps = packet stevia. If you do not have any of this, a few light shakes. If you do not like stevia, use more erythritol-based sweetener to compensate. It s not nearly as sweet so per scoop you may need to add -3 more tsp to taste. Please see the Sweeteners tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. Note: These can be batch cooked too! See instructions under morning mug muffins lesson under cooking tutorials on P3tolife.com site. p3tolife.com - Rayzel Lam 3
Taco Muffins B MEAT MIX: 5 oz ground beef, 93% lean tsp ground cumin / tsp smoked paprika /8 tsp cayenne pepper EGG MIX: 6 eggs /3 cup bell pepper, finely chopped (about /4 of a pepper) /3 cup roma tomato, diced (about roma tomato) /4 cup red onion, finely chopped (/4 of a small red onion) / tsp sea salt Yields: 6 muffins Servings: muffins Calories: 7 cal Protein: 3g Fat: 3g Carbs: 3g Fiber: 0.6g Net carbs:.4g 3 PREHEAT oven to 350 F and spray 6 muffin tins with nonstick cooking spray. In a medium skillet, heat ground beef over medium heat and break up until crumbly. Cook 3 minutes, stirring regularly. ADD cumin, smoked paprika, and cayenne. Continue to cook until meat is browned. Remove pan from heat and allow to cool slightly. IN a large mixing bowl, whisk eggs until smooth. Stir in bell pepper, onion, tomato and sea salt. Add ground seasoned p3tolife.com - Rayzel Lam 4
Strawberries & Cream Chia Pudding B.5 cups frozen strawberries (0 grams) 3/4 cup water /4 cup half and half /4 cup chia seeds 3 tsp Swerve 3 scoops stevia* /4 cup egg white protein powder (8g by weight) (optional) Yields: servings Servings: / recipe W/O EGG WHITE PROTEIN POWDER: Calories: 66 cal Protein: 4g Fat: 9g Carbs: 0g Net carbs: 0g W/ EGG WHITE PROTEIN POWDER: Calories: 80 cal Protein: 7g Fat: 9g Carbs: 0g Net carbs: 0g NOTE: Calorie allotment for week INCLUDES the recipe WITH protein powder. IN a blender, combine water, half and half, Swerve, stevia, and strawberries. Blend until smooth. STIR in chia seeds and protein powder if using. Pour into small jars. Refrigerate at least hours. *STEVIA NOTES: scoop = the scoop that comes in stevia bottle = /3 of tsps = packet stevia. If you do not have any of this, a few light shakes. If you do not like stevia, use more erythritolbased sweetener to compensate. It s not nearly as sweet so per scoop you may need to add -3 more tsp to taste. Please see the Sweeteners tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. p3tolife.com - Rayzel Lam 5
Dark Chocolate Zucchini Muffins B3 cup grated zucchini /3 cup unsweetened almond milk /4 cup unsweetened cocoa powder /4 cup coconut flour /4 cup Swerve sweetener tbsp raw cacao nibs 3 tbsp coconut oil, melted eggs tsp baking powder /8 tsp sea salt Yields: 8 muffins Servings: muffins Calories: 0 cal Protein: 6g Fat: 6g Carbs: 0g Net carbs: 3g 3 4 PREHEAT oven to 35 F and line 8 muffin tins with paper liners. Squeeze excess moisture out of grated zucchini using paper towel. IN a small bowl, combine coconut flour, cocoa powder, Swerve, baking powder and sea salt. In a separate larger mixing bowl, beat eggs and stir in almond milk and coconut oil. GRADUALLY stir in dry ingredients until well blended. Stir in zucchini and cacao nibs. Use a /3 cup measuring scoop pour batter into tins. BAKE 30 minutes. p3tolife.com - Rayzel Lam 6
Denver Omelette B4 Casserole cup cooked ham, diced (approximately 5 ozs) cup green pepper, diced ( small bell pepper) / cup white onion, diced (half a small onion) 8 large eggs /3 cup whole milk / cup shredded cheddar cheese ( oz) /4-/ tsp sea salt Yields: 4 servings Servings: /4 recipe Calories: 78 cal Protein: 3g Fat: 6g Carbs: 8g Net carbs: 7g 3 PREHEAT oven to 350 F and spray 8x8 baking pan with olive oil spray. In a large mixing bowl, whisk together eggs, milk and sea salt. Stir in ham, bell pepper, onion and cheese. POUR into baking pan and bake 45-50 minutes. COOL 0 minutes. Slice into 4 squares. p3tolife.com - Rayzel Lam 7
Mango Coconut Chia Pudding B5 cup unsweetened almond milk cup diced ripe mango, about large mango /4 cup chia seeds /4 cup unsweetened coconut flakes tsp Swerve Yields: servings Servings: pudding Calories: 94 cal Protein: 6g Fat: 9g Carbs: 7g Net carbs: 5g jars. IN a blender, combine almond milk, Swerve and mango. Blend until smooth. STIR in chia seeds and coconut by hand. Divide into small Refrigerate at least hours. p3tolife.com - Rayzel Lam 8
Banana Bread Protein B6 Muffins /4 cup coconut flour medium ripe banana medium eggs egg whites /4 cup walnut pieces, divided 3 tbsp unsalted butter, softened / cup unsweetened coconut milk (from carton) /4 cup Swerve / tsp baking powder / tsp cinnamon /8 tsp pink Himalayan sea salt This is a Phase 4 only recipe due to complex carb ingredient Yields: 6 muffins Servings: muffins Calories: 35 cal Protein: 0g Fat: 3g Carbs: 8g Net carbs: g 3 PREHEAT oven to 350 F and grease 6 muffin tins with non-stick olive oil spray or coconut oil. In a small mixing bowl, whisk together coconut flour, Swerve, baking powder, cinnamon and sea salt. In a medium mixing bowl, beat egg whites until soft peaks form. Set aside. IN a separate mixing bowl, mash banana and use a hand mixer to beat in eggs, coconut milk, and butter until smooth. Pour wet ingredients into dry and mix on low speed to combine. Stir in / of walnuts. USE a spatula to gently fold egg whites into batter. Using a /3 measuring cup, pour batter into prepared muffin tins. Sprinkle with remaining walnuts. Bake 5-30 minutes. Cool 0 minutes. p3tolife.com - Rayzel Lam 9
Greek Yogurt Berry Parfait B7 cups whole milk plain Greek yogurt /3 cup raspberries /3 cup blueberries 4 tbsp unsweetened coconut flakes 4 tsp Swerve (optional) and/or stevia to taste Yields: servings Servings: / recipe Calories: 36 cal Protein: g Fat: 6g Carbs: 5g Net carbs: 0g HEAT a small pan over medium/low heat. Add coconut flakes and lightly toast until golden brown. STIR Swerve into Greek yogurt in a small bowl, if using. Layer Greek yogurt, berries and coconut flakes in two 6 oz jar or bowl. Refrigerate until serving. p3tolife.com - Rayzel Lam 0
B8 Curried Eggs and Kale cups kale, chopped 3 eggs tbsp curry paste (or sub.5 tsp curry powder) tsp butter Yields: serving Servings: recipe Calories: 93 cal Protein: g Fat: 8g Carbs: 9g Net carbs: 7g WHISK together eggs and curry paste until smooth. Stir in kale. MELT butter in a medium skillet over medium/low heat. Pour in egg/kale mixture and cover. Cook 3 minutes. Use a wooden spatula to break up mixture and stir. Cover and cook an additional 3 minutes. Serve hot. p3tolife.com - Rayzel Lam
Java B9 Muffins cup almond flour /4 cup unsweetened cocoa powder /3 cup Swerve tbsp instant coffee granules* 3 large eggs /3 cup unsweetened almond milk tbsp coconut oil, melted tsp baking powder /8 tsp sea salt Yields: 6 muffins Servings: muffins Calories: 33 cal Protein: 6g Fat: 5g Carbs: 3g Net carbs: 6g 3 PREHEAT oven to 35 and line 6 muffin tins with paper liners. IN a small mixing bowl, whisk together dry ingredients. In a separate large mixing bowl, whisk together wet ingredients. Gradually stir dry ingredients into wet to form a batter. SCOOP batter into tins and bake for 0-5 minutes. *Optional. Without coffee, tastes like simple chocolate muffin! p3tolife.com - Rayzel Lam
Smoky Carrot Scramble B0 PHASE 4 RECIPE eggs.5 cups grated or riced* carrot - 3-4 medium carrots / - tsp smoked paprika /4 tsp sea salt Chopped parsley or cilantro Yields: serving Servings: recipe Calories: 8 cal Protein: 4g Fat: 0g Carbs: 8g Net carbs: 3g HEAT a skillet over medium heat and spray with nonstick cooking spray. Add grated carrot and sauté -3 minutes. IN a small bowl, beat eggs and stir in smoked paprika. Pour over carrots and stir to combine. Use a spatula to scramble eggs. Continue to cook 3 minutes or until eggs are cooked. Season with salt and garnish with chopped parsley/cilantro. *You can make carrot rice by pulsing large carrot chunks in a food processor. You could batch cook this x for Original Meal plan in week 7 and reheat for the other day. Or at least pre-grate x the carrots so it s ready to go for the other mornings. p3tolife.com - Rayzel Lam 3
Cinnabun B Mug Muffin 3 tbsp egg whites 3 tbsp whole milk tsp grass-fed butter /4 cup flaxseed meal tsp vanilla powder tsp cinnamon tsp Swerve /4 tsp baking powder scoop Stevia COCONUT TOPPING tsp Swerve tbsp coconut cream, at room temperature (or heat to soften) /8 tsp cinnamon Yields: serving Servings: mug muffin Calories: 33 cal Protein: 4g Fat: 7g Carbs: 3g Net carbs: 4g 3 IN a small bowl, use a fork to mix together coconut cream, Swerve and cinnamon until combined and fluffy. Set aside. COMBINE ingredients for mug cake in a mug or small bowl. Stir well until smooth and moistened. MICROWAVE for 90 seconds. Top with coconut topping. p3tolife.com - Rayzel Lam 4