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Phase 3

BBreakfast

Recipes

Phase 3 to Life maintenance

Program

HCG

P3to l i fe .com . Rayze l Lam

Black & WhiteTo Print

p3tolife.com - Rayzel Lam 2

Breakfast recipes

by typeSweet

B3. Blueberry Lemon Muffins .......................................................................................................... 6B4. Chocolate Morning Mug Bread ......................................................................................... 7B5. Apple Spice Mornin’ Mug Bread ...................................................................................... 8B6. Chocolate Chia Pudding ............................................................................................................9B9. Blackberry Cobbler Mug Bread ....................................................................................... 12B10. Lemon Cream Mug Cake ..................................................................................................... 13B12. Strawberries & Cream Chia Pudding ..................................................................... 15B13. Dark Chocolate Zucchini Muffins ................................................................................ 16B15. Mango Coconut Chia Pudding ..................................................................................... 18B16. Banana Bread Protein Muffins Phase 4 only recipe ................................................... 19B17. Greek Yogurt Berry Parfait ...................................................................................................20B19. Java Muffins ........................................................................................................................................22B21. Cinnabun Mug Muffin ............................................................................................................. 24B23. Carrot Cake Mug Muffin ...................................................................................................... 54B24. Pumpkin Cardamom Chia Pudding ......................................................................55

Savoury

B1. Southwest Frittata ................................................................................................................................4B2. Sundried Tomato Omelette ................................................................................................... 5B7. Pork Cauli Fritters ............................................................................................................................... 10B8. Bacony Egg Cups ..............................................................................................................................11B11. Taco Muffins ...........................................................................................................................................14B14. Denver Omelette Casserole ................................................................................................ 17B18. Curried Eggs and Kale ............................................................................................................ 21B20. Smoky Carrot Scramble Phase 4 only recipe ...................................................................23B22. Sweet Potato Turkey Patties .............................................................................................53


Breakfast recipes

by Recipe No

B1. Southwest Frittata ................................................................................................................................4B2. Sundried Tomato Omelette ................................................................................................... 5B3. Blueberry Lemon Muffins .......................................................................................................... 6B4. Chocolate Morning Mug Bread ......................................................................................... 7B5. Apple Spice Mornin’ Mug Bread ...................................................................................... 8B6. Chocolate Chia Pudding ............................................................................................................9B7. Pork Cauli Fritters ............................................................................................................................... 10B8. Bacony Egg Cups ..............................................................................................................................11B9. Blackberry Cobbler Mug Bread ....................................................................................... 12B10. Lemon Cream Mug Cake ..................................................................................................... 13B11. Taco Muffins ...........................................................................................................................................14B12. Strawberries & Cream Chia Pudding ..................................................................... 15B13. Dark Chocolate Zucchini Muffins ................................................................................ 16B14. Denver Omelette Casserole ................................................................................................ 17B15. Mango Coconut Chia Pudding ..................................................................................... 18B16. Banana Bread Protein Muffins Phase 4 only recipe ................................................... 19B17. Greek Yogurt Berry Parfait ...................................................................................................20B18. Curried Eggs and Kale ............................................................................................................ 21B19. Java Muffins ........................................................................................................................................22B20. Smoky Carrot Scramble Phase 4 only recipe ...................................................................23B21. Cinnabun Mug Muffin ............................................................................................................. 24B22. Sweet Potato Turkey Patties .............................................................................................25B23. Carrot Cake Mug Muffin ......................................................................................................26B24. Pumpkin Cardamom Chia Pudding .......................................................................27


8 eggs1 cup bell pepper, diced1/2 cup white onion, diced1 tbsp jalapeño, minced 1/4 cup cilantro, chopped Sea salt to taste

Ingredients

Southwest Frittata

PREHEAT oven to 350 degrees and spray a 10 inch pan with nonstick cooking spray.

WHISK eggs in a large bowl . St i r in vegetables and ci lantro. Season with sea salt. Pour into pan.

BAKE for 30-35 minutes . Al low fr i t tata to cool s l ight ly. Gently s l ide off pan and onto a plate. Sl ice into 4 pieces .

MAKE IT A MAINTENANCE RECIPE : (Choose one)My suggest ion here is that this dish is pretty amaze bal ls just as i t is . : )-

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1What to Do

FAT: 1 oz cheese OR ¼ avocado, OR 2 tbsp sour cream PROTEIN: Cooked ground meat or leftover cooked shredded chicken

Yields: 4 piecesServings: 1 pieceCalories: 163 calProtein: 13gFat: 10g Carbs: 5gNet carbs: 4g

B1


Yields: 1 servingServings: 1 recipeCalories: 190 calProtein: 29gFat: 3g Carbs: 7gNet carbs: 5g

1 cup egg-whites1/4 cup sun-dried tomatoes*1 cup spinach leaves1 tbsp basil, finely chopped1/2 tsp garlic, chopped1/2 tsp oregano1/4 tsp sea salt1/8 tsp black pepper

Ingredients

Sundried Tomato

SPRAY a medium non-st ick 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 unti l omelette is most ly 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 1-2 minutes longer. Serve hot.

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MAKE IT A MAINTENANCE RECIPE: (choose one)

What to Do

Omelette

FAT: 1 extra whole egg, OR replace whites with 2 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.

* packed in oi l , jul ienned and drained

B2


Yields: 6 muffinsServings: 2 muffins Calories: 276 calProtein: 19gFat: 17g Carbs: 15gNet carbs: 8g

1/2 cup whey protein powder, vanilla*1/4 cup coconut flour2 eggs2/3 cup almond milk2 tbsp coconut oil, melted 1/2 cup blueberries 2 tbsp lemon zest1/4 cup lemon juice1 tsp baking powder 1 tbsp chia seeds2 tsp Swerve sweetener

Ingredients

Blueberry Lemon

PREHEAT oven to 350 and l ine 6 muff in t ins with paper l iners . In mixing bowl , whisk eggs, coconut oi l and almond milk unti l combined. Pour in lemon juice. St i r in chia seeds and lemon zest.

IN a large mixing bowl , combine coconut f lour, protein powder, baking powder, and sweetener. Pour egg/oi l mixture into f lour mixture and st i r wel l . Add blueberr ies and gently st i r to combine.

POUR mixture into muff in t ins using a 1/3 cup scoop. Bake 25 minutes . Al low muff ins to cool 10 minutes .

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1What to Do

Muffins

*My scoop of protein powder contained 30g by weight, and when I put into some measuring cups it was a little less than 1/2 cup, but more than 1/3 cup. The protein powder scoop I had contained 108 calories and 25g of protein in that scoop of a little less than 1/2 cup. Go more by calories and protein than by amount in this case for whatever protein powder you choose to use.

B3



1/4 cup flax meal1 tbsp unsweetened cocoa powder 2 tbsp unsweetened coconut milk 3 tbsp egg whites 1 tbsp Swerve/Pyure sweetener 1/2 tsp baking powder 1 tsp butter, melted1 tiny scoop stevia*

Ingredients

Morning Mug Bread

COMBINE ingredients in a mug or small bowl . St i r wel l unti l smooth and moistened.

MICROWAVE for 1 minute and 30 seconds.

21What to Do

Chocolate B4

*STEVIA NOTES: 1 scoop = the scoop that comes in stevia bottle = 1/32 of tsps = 1 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 1-3 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.

Please note, oven cooking method is temporary guesstimate till fully tested!PREHEAT oven to 350 degrees. Pour batter into mug, bakefor 25 minutes. I HIGHLY RECOMMEND making several at a time so you’re not spending all that time for 1 muffin. : )-

1AlTERNATE CooKINg METhod: ovEN:


Yields: 1 servingServings: 1 recipe Calories: 224 calProtein: 11gFat: 14g Carbs: 14gNet carbs: 6g

1/4 cup flax meal1/4 cup peeled and grated apple 2 tbsp unsweetened coconut milk 3 tbsp egg whites 1 tsp butter, melted 1 tbsp swerve sweetener 1/8 tsp nutmeg1/4 tsp cinnamon 1/2 tsp baking powder 1 tiny scoop stevia*

Ingredients

Apple Spice

COMBINE ingredients in a mug or small bowl . St i r wel l unti l smooth and moistened.

MICROWAVE for 1 minute and 50 seconds.

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1What to Do

Mornin' Mug Bread

B5

*STEVIA NOTES: 1 scoop = the scoop that comes in stevia bottle = 1/32 of tsps = 1 pack-et 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 1-3 more tsp to taste. Please see the “Sweeteners” tutorial on P3to-life.com under the Shopping Tutorials section. You need to be logged in to view it.


Please note, oven cooking method is temporary guesstimate till fully tested!PREHEAT oven to 350°F. Pour batter into mug, bakefor 25 minutes. I HIGHLY RECOMMEND making several at a time so you’re not spending all that time for 1 muffin. : )-



1.5 cups unsweetened coconut milk*4 tbsp chia seeds2 tbsp cocoa powder1 tbsp + 1 tsp Pyure/swerve4 tiny scoops stevia**1 scoop vanilla protein powder (I used egg white protein powder)

Ingredients

Mix all ingredients together in a glass or mug and stir with a whisk to incorporate well. Divide into 2 servings. Refrigerate at least 4 hours or overnight.

What to Do

Chia Pudding

Chocolate B6

*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: 1 scoop = the scoop that comes in stevia bottle = 1/32 of tsps = 1 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 1-3 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 1/2 cup, but more than 1/3 cup. The protein powder scoop I had contained 108 calories and 25g of protein in that scoop of a little less than 1/2 cup. Go more by calories and protein than by amount in this case for whatever protein powder you choose to use.

Yields: 2 servingsServings: 1 servingCalories: 213 calProtein: 20gFat: 9g Carbs: 14gNet carbs: 2g


Yields: 12 frittersServings: 4 fritters Calories: 243 calProtein: 27gFat: 10g Carbs: 16gNet carbs: 9g

1/2 lb lean ground pork1 head of cauliflower 3 eggs1/4 cup green onion, thinly sliced 2 tbsp fresh sage, finely chopped 1/2 tsp dried oregano 1/2 tsp dried garlic1 tsp sea salt ¼ tsp black pepper

Ingredients

Pork Cauli

HEAT a large pot f i l led with 2-3 cups of water over medium heat. Cut cauli f lower into f lorets . P lace cauli f lower f lorets into water and bring to a boi l . Reduce to simmer and boi l 10 minutes to soften f lorets . Al ternate cooking method: 7 minutes at high pressure in instant pot.

STRAIN and transfer f lorets to a large mixing bowl . Al low cauli f lower to cool s l ight ly for 5 minutes . Use a potato masher or fork to mash f lorets unti l s l ight ly chunky. Add egg, green onion, ground pork and seasonings. Mix wel l to combine.

HEAT a large pan over medium heat. Spray l iberal ly with nonstick cooking spray. Place fr i t ters onto pan using a 1/3 cup measuring cup. Press down and shape gently with a spatula. Cook 4-5 minutes . Turn over and cook 4-5 minutes longer or unti l cooked through.

MAKE IT A MAINTENANCE RECIPE: (Choose one)

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What to Do

Fritters

FAT: Add ¼ cup shredded mozzarella OR higher fat ground pork. PROTEIN: Add additional ½ lb ground pork to recipe

B7


8 medium eggs*2 slices thick cut bacon1 cup a chopped spinach 1/2 cup white onion, chopped1/3 cup unsweetened coconut milk2 tbsp nutritional yeast1/2 tsp sea salt1/2 tsp black pepper

Ingredients

HEAT a large frying pan over medium heat. Add bacon sl ices and cook 8-10 minutes , f l ip and cook an addit ional 8-10 minutes . Set s l ices aside onto a plate or paper towel to cool . Chop into small pieces .

PREHEAT oven to 350°F and spray 6 muff in t ins with ol ive oi l or coconut cooking spray. In a large bowl , whisk together eggs and coconut milk . St i r in onion, spinach, bacon, nutr i t ional yeast, sea salt and black pepper.

USING a 1/3 measuring cup, scoop mixture into prepared muff in t ins . Bake 30 minutes . Freeze and microwave as needed or refr igerate up to 5 days .

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Yields: 3 servingsServings: 2 egg cups Calories: 246 calProtein: 21gFat: 14g Carbs: 6gNet carbs: 4g

CupsBacony Egg B8

*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 1/8 tsp). I would personally feel comfort-able 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.


Yields: 1 mug cakeServings: 1 servingCalories: 285 calProtein: 13gFat: 19g Carbs: 22gNet carbs: 12g

½ cup (70g) frozen blackberries¼ cup flaxseed meal3 tbsp egg whites2 tbsp half and half1 tbsp Swerve/Pyure1 tsp butter, melted1 scoop stevia*½ tsp baking powder¼ tsp vanilla extract

Ingredients

Blackberry Cobbler

COMBINE al l ingredients in a bowl . MASH frozen blackberr ies into batter with a fork or sharp edge of a spatula (or leave whole) .

SCRAPE batter into a mug - al low 3” of space above batter for expansion.

MICROWAVE 2:30-3:00 minutes

What to Do

Mug Bread

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1

*STEVIA NOTES: 1 scoop = the scoop that comes in stevia bottle = 1/32 of tsps = 1 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 1-3 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.


Please note, oven cooking method is temporary guesstimate till fully tested!PREHEAT oven to 350°F. Pour batter into mug, bakefor 25 minutes. I HIGHLY RECOMMEND making several at a time so you’re not spending all that time for 1 muffin. : )-


B9


Lemon Cream Mug Cake

Ingredients1 egg5 tbsp full fat coconut milk 3 tbsp coconut flour 2 tbsp lemon juice 1 tbsp lemon zest 2 tsp Swerve1/4 tsp baking powder 1 tiny scoop powdered stevia*

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-2 minutes depending on microwave. Enjoy hot.

*STEVIA NOTES: 1 scoop = the scoop that comes in stevia bottle = 1/32 of tsps = 1 packet stevia. If you do not have any of this, a few light shakes. If you do not like stevia, use more erythri-tol-based sweetener to compensate. It’s not nearly as sweet so per scoop you may need to add 1-3 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.

Please note, oven cooking method is temporary guesstimate till fully tested!PREHEAT oven to 350 degrees. Pour batter into mug, bakefor 25 minutes. I HIGHLY RECOMMEND making several at a time so you’re not spending all that time for 1 muffin. : )-

AlTERNATE CooKINg METhod: ovEN:

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What to Do

Yields: 1 mug cakeServings: 1 pieceCalories: 301 calProtein: 10gFat: 21g Carbs: 18gNet carbs: 9g

B10


Taco Muffins

IngredientsMEAT MIX:5 oz ground beef, 93% lean1 tsp ground cumin1/2 tsp smoked paprika1/8 tsp cayenne pepper EGG MIX:6 eggs1/3 cup bell pepper, finely chopped (about 1/4 of a pepper)1/3 cup roma tomato, diced (about 1 roma tomato)1/4 cup red onion, finely chopped (1/4 of a small red onion)1/2 tsp sea salt

PREHEAT oven to 350 °F and spray 6 muff in t ins with nonstick cooking spray. In a medium ski l let, heat ground beef over medium heat and break up unti l crumbly. Cook 3 minutes , st i r r ing regular ly. ADD cumin, smoked paprika, and cayenne. Continue to cook unti l meat is browned. Remove pan from heat and al low to cool s l ight ly.

IN a large mixing bowl , whisk eggs unti l smooth. St i r in bel l pepper, onion, tomato and sea salt. Add ground seasoned meat and st i r to combine. Use a half cup measuring scoop to pour mixture into muff in t ins . Bake 25-30 minutes .

What to Do

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Yields: 6 muffinsServings: 2 muffinsCalories: 227 calProtein: 23gFat: 13gCarbs: 3gFiber: 0.6gNet carbs: 2.4g

B11


Strawberries & Cream Chia Pudding

Ingredients1.5 cups frozen strawberries (210 grams)3/4 cup water1/4 cup half and half 1/4 cup chia seeds3 tsp Swerve3 scoops stevia*1/4 cup egg white protein powder (18g by weight) (optional)

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 2 small jars. Refrigerate at least 2 hours.

What to Do

1

2*STEVIA NOTES: 1 scoop = the scoop that comes in stevia bottle = 1/32 of tsps = 1 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 1-3 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.

Yields: 2 servingsServings: 1/2 recipeW/O EGG WHITE PROTEIN POWDER:Calories: 166 calProtein: 4gFat: 9gCarbs: 20gNet carbs: 10gW/ EGG WHITE PROTEIN POWDER:Calories: 180 calProtein: 7gFat: 9gCarbs: 20gNet carbs: 10g

NOTE: Calorie allotment for week INCLUDES the recipe WITH protein powder.

B12


1 cup grated zucchini 2/3 cup unsweetened almond milk 1/4 cup unsweetened cocoa powder 1/4 cup coconut flour 1/4 cup Swerve sweetener 2 tbsp raw cacao nibs 3 tbsp coconut oil, melted2 eggs1 tsp baking powder1/8 tsp sea salt

Ingredients

PREHEAT oven to 325°F and l ine 8 muff in t ins with paper l iners . Squeeze excess moisture out of grated zucchini using paper towel .

IN a small bowl , combine coconut f lour, cocoa powder, Swerve, baking powder and sea salt. In a separate larger mixing bowl , beat eggs and st i r in almond milk and coconut oi l .

GRADUALLY st i r in dry ingredients unti l wel l blended. St i r in zucchini and cacao nibs . Use a 1/3 cup measuring scoop pour batter into t ins .

BAKE 30 minutes .

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1What to Do

MuffinsDark Chocolate Zucchini

4

Yields: 8 muffinsServings: 2 muffinsCalories: 210 calProtein: 6gFat: 16g Carbs: 10gNet carbs: 3g

B13


1 cup cooked ham, diced (approximately 5 ozs)1 cup green pepper, diced (1 small bell pepper)1/2 cup white onion, diced (half a small onion)8 large eggs1/3 cup whole milk1/2 cup shredded cheddar cheese (1 oz)1/4-1/2 tsp sea salt

Ingredients

PREHEAT oven to 350°F and spray 8x8 baking pan with ol ive oi l spray. In a large mixing bowl , whisk together eggs, milk and sea salt. St i r in ham, bel l pepper, onion and cheese.

POUR into baking pan and bake 45-50 minutes .

COOL 10 minutes . Sl ice into 4 squares .

21What to Do

Casserole Denver Omelette B14

3

Yields: 4 servingsServings: 1/4 recipeCalories: 278 calProtein: 23gFat: 16g Carbs: 8gNet carbs: 7g


1 cup unsweetened almond milk1 cup diced ripe mango, about 1 large mango1/4 cup chia seeds 1/4 cup unsweetened coconut flakes 2 tsp Swerve

Ingredients

IN a blender, combine almond milk , Swerve and mango. Blend unti l smooth.

STIR in chia seeds and coconut by hand. Divide into 2 small jars . Refr igerate at least 2 hours . 2

1What to Do

Mango Coconut Chia Pudding

B15

Yields: 2 servingsServings: 1 puddingCalories: 294 calProtein: 6gFat: 19g Carbs: 27gNet carbs: 15g


1/4 cup coconut flour1 medium ripe banana2 medium eggs 2 egg whites 1/4 cup walnut pieces, divided 3 tbsp unsalted butter, softened1/2 cup unsweetened coconut milk (from carton)1/4 cup Swerve 1/2 tsp baking powder 1/2 tsp cinnamon 1/8 tsp pink Himalayan sea salt

Ingredients

PREHEAT oven to 350°F and grease 6 muff in t ins with non-st ick ol ive oi l spray or coconut oi l . In a small mixing bowl , whisk together coconut f lour, Swerve, baking powder, cinnamon and sea salt. In a medium mixing bowl , beat egg whites unti l soft peaks form. Set aside.

IN a separate mixing bowl , mash banana and use a hand mixer to beat in 2 eggs, coconut milk , and butter unti l smooth. Pour wet ingredients into dry and mix on low speed to combine. St i r in 1/2 of walnuts .

USE a spatula to gently fold egg whites into batter. Using a 1/3 measuring cup, pour batter into prepared muff in t ins . Sprinkle with remaining walnuts . Bake 25-30 minutes . Cool 10 minutes .

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MuffinsBanana Bread

Protein


B16

This is a Phase 4 only recipe due to complex carb ingredient


2 cups whole milk plain Greek yogurt2/3 cup raspberries2/3 cup blueberries4 tbsp unsweetened coconut flakes4 tsp Swerve (optional) and/or stevia to taste

Ingredients

HEAT a small pan over medium/low heat. Add coconut f lakes and l ight ly toast unti l golden brown.

STIR Swerve into Greek yogurt in a small bowl , i f using. Layer Greek yogurt, berr ies and coconut f lakes in two 16 oz jar or bowl . Refr igerate unti l serving. 2

1What to Do

Berry ParfaitGreek Yogurt


B17


2 cups kale, chopped3 eggs1 tbsp curry paste (or sub 1.5 tsp curry powder)1 tsp butter

Ingredients

WHISK together eggs and curry paste unti l smooth. St i r in kale.

MELT butter in a medium ski l let over medium/low heat. Pour in egg/kale mixture and cover. Cook 3 minutes . Use a wooden spatula to break up mixture and st i r. Cover and cook an addit ional 3 minutes . Serve hot.

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1What to Do

Curried Eggs

and KaleYields: 1 servingServings: 1 recipeCalories: 293 calProtein: 21gFat: 18g Carbs: 9gNet carbs: 7g

B18


1 cup almond flour1/4 cup unsweetened cocoa powder1/3 cup Swerve 1 tbsp instant coffee granules*3 large eggs1/3 cup unsweetened almond milk1 tbsp coconut oil, melted1 tsp baking powder1/8 tsp sea salt

Ingredients

PREHEAT oven to 325 and l ine 6 muff in t ins with paper l iners .

IN a small mixing bowl , whisk together dry ingredients . In a separate large mixing bowl , whisk together wet ingredients . Gradual ly st i r dry ingredients into wet to form a batter.

SCOOP batter into t ins and bake for 20-25 minutes .

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Muffins

*Optional. Without coffee, tastes like simple chocolate muffin!

Java


B19


2 eggs1.5 cups grated or riced* carrot - 3-4 medium carrots1/2 - 1 tsp smoked paprika1/4 tsp sea saltChopped parsley or cilantro

Ingredients

HEAT a ski l let over medium heat and spray with nonstick cooking spray. Add grated carrot and sauté 2-3 minutes .

IN a small bowl , beat eggs and st i r in smoked paprika. Pour over carrots and st i r to combine. Use a spatula to scramble eggs. Continue to cook 3 minutes or unti l eggs are cooked. Season with salt and garnish with chopped parsley/ci lantro.

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1What to Do

Scramble

*You can make carrot rice by pulsing large carrot chunks in a food processor. You could batch cook this x2 for Original Meal plan in week 7 and reheat for the other day. Or at least pre-grate 2x the carrots so it’s ready to go for the other mornings.

Smoky Carrot

PHASE 4 RECIPE


B20


3 tbsp egg whites3 tbsp whole milk 1 tsp grass-fed butter1/4 cup flaxseed meal1 tsp vanilla powder1 tsp cinnamon1 tsp Swerve 1/4 tsp baking powder1 scoop Stevia COCONUT TOPPING1 tsp Swerve 2 tbsp coconut cream, at room temperature (or heat to soften) 1/8 tsp cinnamon

Ingredients

IN a small bowl , use a fork to mix together coconut cream, Swerve and cinnamon unti l combined and f luffy. Set aside.

COMBINE ingredients for mug cake in a mug or small bowl . St i r wel l unti l smooth and moistened.

MICROWAVE for 90 seconds. Top with coconut topping.

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1What to Do

CinnabunMug Muffin

Yields: 1 servingServings: 1 mug muffinCalories: 331 calProtein: 14gFat: 27g Carbs: 13gNet carbs: 4g

B21

Ingredients

COMBINE everything but the ghee in a large bowl and mix unti l wel l combined. Divide mixture into 4 equal port ions and shape into patt ies about 3” in diameter.

HEAT the ghee in a large ski l let over medium heat. P lace the patt ies in the ski l let, cover, and cook for 5 minutes . F l ip, cover, and continue cooking for another 5 minutes .

REMOVE from heat and serve!

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What to Do

Sweet Potato

6 oz ground turkey 3/4 cup shredded sweet potato (about 3.5 oz)1/4 cup minced onion 1/2 tsp salt 1/2 tsp fennel seed

1/4 tsp pepper 1/2 tsp garlic powder 1/4 tsp sage 1/4 tsp paprika 1 tbsp ghee

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Turkey Patties


Yields: 4 pattiesServings: 2 pattiesCalories: 236 calProtein: 18gFat: 14g Carbs: 12gNet carbs: 10g

B22

Ingredients

COMBINE the almond f lour, coconut f lour, f laxseed meal , baking powder, Swerve, cinnamon, salt, egg and almond milk in a small bowl and whisk unti l smooth. Fold in the shredded carrot and f inely chopped pineapple.

SPRAY large mug with non-st ick cooking spray and transfer the mixture to the mug.

MICROWAVE for 1 ½ minutes , check doneness , then continue in 30 second intervals unti l a toothpick inserted comes out clean. (Mine took 2 ½ min) Remove from the microwave and al low to cool for several minutes .

MIX together the cream cheese and 1 tsp of Swerve unti l smooth. Top the muff in with the cream cheese mixture and enjoy!

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1What to Do

Carrot CakeMug Muffin

2 tbsp almond flour 1 tbsp coconut flour 2 tsp flaxseed meal 1/4 tsp baking powder1 tbsp Swerve 1/16 tsp powdered stevia*1 egg 2 tbsp shredded carrot 2 tbsp finely chopped (or

crushed) canned pineapple, unsweetened2 tbsp almond milk 1 tsp cinnamon 1/4 tsp salt1 tbsp cream cheese, softened1 tsp Swerve

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*STEVIA NOTES: 1/32 tsp stevia = the scoop that comes in stevia bottle = 1 packet stevia. 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 1-3 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.

Please note, oven cooking method is temporary guesstimate ti l l ful ly tested!PREHEAT oven to 350°F. Pour batter into mug, bake for 25 minutes. I HIGHLY RECOMMEND making several at “a time so you’re not spending all that time for 1 muffin. : )-

AlTERNATE CooKINg METhod: ovEN:

1

B23


Yields: 1 muffinServings: 1 muffinCalories: 261 calProtein: 12gFat: 17g Carbs: 15gNet carbs: 9g

Ingredients

COMBINE everything but the pecans and coconut in a medium bowl and whisk unti l smooth.

COVER and refr igerate overnight.

L IGHTLY toast the pecans and coconut in a dry ski l let unti l f ragrant.

DIVIDE the pudding into two serving bowls and top each with 1 tbsp of the toasted pecans and coconut.

21What to Do

Pumpkin Cardamom

1 cup pumpkin puree 1 1/3 cup unsweetened vanilla almond milk 3 tbsp chia seeds 2 tbsp Swerve1/16 tsp powdered stevia*1/4 tsp ground cardamom1/4 tsp ground cinnamon 1/8 tsp ground clove1/2 tsp vanilla extract2 tbsp chopped pecans 2 tbsp shredded unsweetened coconut

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Chia Pudding

**STEVIA NOTES: 1/32 tsp stevia = the scoop that comes in stevia bottle = 1 packet stevia. 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 1-3 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.

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