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Phase 3 Recipes


Continue with Phase 1 Breakfasts and Phase 2 Breakfasts and use these only occasionally.


Phase 3 recipes use ingredients that are higher on the glycemic index, but they are healthy foods.


Some of these are:


Natural sweeteners:

Honey (pure, unprocessed only)

Pure maple syrup

Natural molasses

Fruit juices (unsweetened only, fresh is best, or in a carton not from concentrate,

but do not use canned or frozen concentrate)

Pumpkin (fresh or canned, but not the pie-ready mix)


Fiber-Filler Cereal—one serving

From The F-Plan Diet by Audrey Eyton.


1/3 cup 40% Bran Flakes

3 tablespoons bran

3 tablespoons Bran Buds or All-Bran

2 tablespoons sliced almonds

1 large pitted prune, chopped

2 dried apricot halves, chopped

1 tablespoon raisins


Some excerpts from the F-Plan Diet: This has about 15 grams of fiber. We recommend one serving (half the daily quantity) for breakfast—this will keep you comfortably free of hunger right through to lunch. Save the remaining half to be eaten at any time during the day. However, you can eat it all in one sitting, and that’s fine too. It looks relatively modest in its dry state, but once it is mixed with milk, you will find that it provides two very satisfying servings, and tastes surprisingly good. You only need 1/4 cup skim milk with each portion. You can eat half of the second half of your portion about an hour before lunch and dinner. It will act like an appetite suppressant.


Fiber-Filler Cereal for eight days


2 2/3 cups 40% Bran Flakes

1 1/2 cups bran

1 1/2 cups Bran Buds or All-Bran

1 cup sliced almonds

8 large pitted prunes, chopped

16 dried apricot halves, chopped

1/2 cup raisins


Mix the ingredients well because the bran tends to filter down to the bottom in its dry state. Divide into daily portions and store in separate plastic storage bags.

Barley Puddings

These could also be eaten for dessert

Barley Breakfast Pudding

Two servings.


1 cup of cooked barley

1/4 cup of unfiltered apple juice

1/2 cup of diced apples

1/8 teaspoon of nutmeg

1/4 teaspoon of cinnamon

1/2 teaspoon of vanilla

3 tablespoons of raisins

1 tablespoon of chopped walnuts


Preheat oven to 350 degrees. Mix all ingredients together and bake in a nonstick pan sprayed with cooking spray. Bake for 30 minutes.

Apple Barley Pudding

An Arrowhead Mills recipe, sent to me by Michelle Madsen.


1 cup stewed apples*

2 cups cooked barley

1/4 cup honey

1/2 cup chopped raisins (or chopped walnuts)

1/2 teaspoon nutmeg

1/2 teaspoon cinnamon

2 eggs


Preheat oven to 350 degrees. Mix all ingredients and bake for 35 to 40 minutes in a nonstick, sprayed casserole dish.


*Simmer some apples in water on very low heat until done. Use firm, but not too tart apples. Measure out the 1 cup for this recipe, and save any leftovers for a snacks, alone and sprinkled with cinnamon, or served with cottage cheese, yogurt, or over pancakes.

Slow Cooker Barley Pudding

From www.justslowcooking.com.


1 bag barley (2 cups)

4 cups 1% milk

1 cup raisins

1 tablespoon cinnamon

1 teaspoon nutmeg


Cook barley, milk and raisins in slow cooker until done. Stir in rest. Serve hot or cold for dessert or breakfast or dessert.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

Main Diet Page

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