What to have for breakfast on Phase 2?

Oct 13, 2016 | Blog, Phase 2, Recipes, Weight Loss Tips | 2 comments

sReached your goal? Here’s what’s next.

Breakfast, an important (and fun!) meal of the day.

Transitioning to maintenance is a key step in weight loss. Take it slow and easy and enjoy some new tastes. Remember your body is naturally going to try and regain weight. It’s important to have a stabilization phase to manage hunger, cravings, portions and help your body adjust to your new weight.

Your coach will book a 45 minute appointment with you to meal plan your first few weeks on stabilization and will help you monitor this weekly as you listen to your body and find your unique balance of carbs, fats and protein. This post includes some breakfast ideas but your job is to have each day all planned out to ensure you are having your protein, fats and carbs as per your personal program.

NOTE: these are some ideas and are great for Phase 3 as well. You may want to only start by adding fats at breakfast and add in some carbs at lunch instead. Phase 2 is now all about a full plan for the day so that you feel nourished, energized and awesome. The focus on the breakfast from the old phase 3 (new protocol started January 2020) has changed!


  • 1 Ideal Protein package
  • Coffee with 1 oz cream (1 serving fat)
  • 1/2 cup blueberries (9 net carbs)

2. Fruit smoothieHow-to-Make-Fruit-Smoothie

Blend (you may need some water to get right consistency)

  • 1/2 cup greek yogourt (1/2 protein serving)
  • 1/2 cup berries (fresh or frozen) (9 net carbs)
  • 1 tbsp almond butter or peanut butter (1 serving fat)
  • and 2 eggs on the side for extra protein or an Ideal Protein packet

3. Cottage Cheese and Strawberry BreakfastCottage cheese and Strawberries

  • 1/2 cup cottage cheese (1/2 protein serving)
  • add 1/2 cup berries (9 net carbs)
  • and 1 tbsp almond butter (1 serving fat)
  • Ideal Protein Chocolate Drink

4. Scrambled eggs

  • coffee and 1 oz cream (1 fat serving)
  • 3 eggs
  • 1/2 slice of wholegrain toast with Walden Jam (8 net carbs)

5. Leftovers

  • Chicken
  • veggies
  • 1 tbsp olive oi (2 serving fat)
  • Stir fry and add an egg on top

6. Quinoa for breakfast!

quinoa bowl for breakfast!

  • 1/2 cup cooked quinoa (17 net carbs)
  • smoked salmon
  • Green onions, chives or some onion powder
  • 1/2 tbsp Olive Oil (1 serving fat)

7. Toast it up! For bread lovers.

Steady Eddie Bread

  • 1/2 slice Steady Eddie Toast (Silver Hills) (8 net carbs)
  • 1 tbsp butter or almond butter (1 serving fat)
  • 1 tbsp Walden Farms Strawberry Spread
  • 2-3 eggs any style

More on Stabilization – Phase 2 

The body secretes a hormone (grehlin) that makes you hungry as it’s trying to regain the weight you lost. You want to have a solid stabilization approach to help the body adjust to your new weight. The Phase 2 journal asks you many questions to help you and your coach find the right macros for you. Be honest with yourself, food for many of us is a great way to cope with stress and finding new ways to do this is all part of the weight loss journey. You are not expected to be perfect, it’s all new – test out some meal plans, see how you feel and you will adjust weekly. You may think a food no longer is a trigger food for you and then realize ooops it still is. That’s okay – you then need to come to terms with what you can eat to maintain and what just does not support your weight maintenance goals. Celebrate (in non food ways), remember you are learning, have fun, enjoy.

You have worked hard. Don’t stop now. Give your body the extra care it needs. Phase 2 will require some planning and awareness of nutritional information. The Daily Macros Sheet is your guide, along with your coach and your body giving you cues as to what is right for you.

Exercise! In Phase 2 you don’t want to confuse the body with over doing it with exercise. Continue with walking, yoga, stretching but save rigorous exercise for Phase 3 once you have found your stable sweet spot. Then you can ramp it up and tone away.

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