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Phase 3 Snacks


You can continue with Phase 1 Snacks and Phase 2 Snacks 


In Phase 3, you should try reducing the number of snacks you eat.

Peanut Butter-Raisin Pinwheels

Two servings. This is a high calorie snack (see below), so you might want to eat fewer calories at one of your meals. This would also make a good high fiber breakfast, and one that you can fix ahead and take with you if you’re in a hurry.


1 LaTortilla Factory whole wheat tortilla

1/4 cup (4 tablespoons) natural creamy peanut butter

1/4 cup raisins


Spread the tortilla with the peanut butter, then scatter the raisins on top of the peanut butter, somewhat evenly spaced. Roll up, wrap in waxed paper, and chill before slicing into pinwheels (cut in half first to divide evenly into two servings, then cut into approximate 1/2 inch slices).



Note: Do ahead—With peanut butter at room temperature, stir to mix well, then refrigerate until chilled. This will make it easier to spread and keep the oil evenly mixed.


Whole recipe:

1 LaTortilla Factory tortilla        80 calories, 3 g fat, 14 g fiber

1/4 cup natural peanut butter   380 calories, 32 g fat, 4 g fiber

1/4 cup raisins                        130 calories, 0 g fat, 2 g fiber


One serving (1/2 recipe): 295 calories, 10 grams fiber, 18 grams fat.


Note: If you use another brand of tortilla, figure the calories, fat, and fiber based on the nutrition label of the brand you’re using.


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Recipe Pages—All Phases (1, 2, and 3)

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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  

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