Stabilization...1 year, 172 days...+3.9lbs

I. Hate. TOM! No, not my honey...my period. Arrrrgghhhh!

Anyway, a pal was asking for a sample P3 and P4 daily menu...so, I put my little thinking cap on and came up with these...fairly typical for me.

When I finished the 42 days at 500 cals (including the three days at 500, but no drops) back in November 2009, I went right up to 1500 cals a day for 21 days to “set my new weight point.”

No starch or sugar (duh), but I also upped my exercise considerably. At day 22, I dropped down to 1300 cals per day (or what my BMR is (google BMR and plug in your current numbers to get the number of calories you can eat each day and not gain anything, even if you just laid about in bed!)) and continued with increased exercise. And at day 22, I still opted to stay away from starch and sugar. In fact, I consume very little of these, even now.

Over the next 5 months or so, I averaged a 1.5-2lb loss each week...up and down, granted, but still a consistent loss each week. And when I did pop up a 1/4 to 1/2lb, I just cut back on dairy/fat; upped my lettuce intake and powered back even more water...inevitably, I’d be right back on track the next day.

So here’s a typical P3 menu:

Coffee w/1 tbl. light cream (30)
4oz tub 2% cottage cheese (90)
sugar-free pineapple tidbits (60) and
1 tbl. of slivered almonds (43) (223 total)

1 med. Apple (95)
2 Tbl. Teddy All Natural Peanut Butter (190) (285 total)

4oz "naked" grilled salmon (210)
Caesar salad (parmesan yes, croutons no) (250) (460 total)

10 baby carrots/10 3” celery stix (35)

Omelet (2 large eggs (140), 1 tbl. light cream (30), 2 tbl. cup shredded cheese (100), 1/2 tomato, diced (15), spray of olive oil in pan (25). (310 total)

10 Almonds (raw (56))

100-128 oz water, at least 2 tbl. ACV, black coffee as desired.

That’s about 1400 cals...to make it to 1500, I’d up a protein a little (extra ounce) or up my veggies.

Typical P4 menu (now trying to stay within my BMR, so only 1300/day for me):

Usually the breakfast above, but on occasion...
1/4 cup dry serving of steel cut oatmeal (150 cals.)
15 dried cherries or small box raisins (45 cals.)
1 tbl of light cream (30 cals.), topped with cinnamon and stevia (225 total)

1 cup Chicken Taco Stew (170)
2 tbl shredded cheese (100)
2 tbl sour cream (60)
1/2 cup diced onion, tomato, cilantro (25) (355 total)

RECIPE: Toss a chopped onion, box of frozen chopped spinach, box of frozen corn, 16 oz can of black beans drained, 28 oz can whole tomatoes in purée (I pull the cores out and crush toms with my hand before adding), 8 oz. can tomato sauce, 1/4 cup taco seasoning, 1+ tsp. each chili powder, cumin, coriander, hot sauce (add to suit your own taste). Stir together. Cook on high for 3 hrs. Shred chicken from one cooked bird (I get the rotisserie style at the grocery store). Add to crockpot. Cook another hour on low. Add more tomato puree if stew is too dry. I serve with chopped fresh tomato, scallions, jalepenos, shredded cheddar cheese (Mexican seasoned blend is exceptionally yummy) and sour cream (you need to add appropriate calories for each topping used).

1 med. Apple (95)
2 Tbl. Teddy All Natural Peanut Butter (190) (285 total)

6oz Naked grilled protein (chicken (210), lean beef (276), white fish (200), shrimp (200), etc.))
1 cup Ratatouille (summer squash, onions, tomatoes, olive oil and fresh cracked lemon pepper (in heavy duty foil, on the grill for about 15 mins) (175))
OR
Caprese Salad (1 med tomato, 2.5oz buff mozz, 2tsp EVOO, basil, salt & pepper (311))
OR
Crab Salad on Endive (3.5oz lump crab, lemon zest and 1/2 of the lemon's juice, white pepper, chopped scallion, 1-2 tsp mayo (150))

10 dark choc. M&Ms (43)

100-128 oz water, at least 2 tbl. ACV, black coffee as desired.

You get the idea.

Hope this helps.

Jane Doh!