This meal starts the day. Remember the PVC Point “push your carbs later in the day!” Starting out your day with protein rather than carbohydrates will delay the stimulation of insulin, thus delaying your hunger. (See the chapter It’s All in the Timing)
PVC Diet Breakfast Plan
3-4 days a week = eggs or egg substitute
1-2 days a week = fat-free Greek yogurt
1-2 days a week = high-protein/low-carb oatmeal
EGGS
As you can see eggs are the mainstay of the PVC Diet breakfasts. The best eggs are those that indicate on the package that they are high in Omega-3’s and/or pasture-raised/free-range/cage-free. These will give you the best nutrition within itself. Eggs on their own are not very exciting so below is an easy formula you can use on any day for your egg breakfasts:
Protein (Choose 1) |
Vegetables* |
Additional Flavors |
| 1 whole egg or 2 egg whites or 1 serving egg-substitute |
Tomatoes Spinach or Kale Bell Peppers Mushrooms Onions Broccoli Asparagus |
Fresh Herbs Dried Spices 1 Tablespoon Cheese 1 Tablespoon Guacamole 2 Tablespoons Salsa Hot Sauce |
*If chopping vegetables is not time-conducive for you each morning, once a week chop up a weeks worth and store in the fridge or visit the salad bar at your grocery store.
GREEK YOGURT
They type of yogurt you choose is very important. It must be greek yogurt. This is the only type of yogurt on the market that has a high enough protein content to keep you full and a low enough carbohydrate content so as not to stimulate your insulin production too early in the day. What makes greek yogurt so different? The whey is removed. Whey is the watery substance that remains after milk is curdled. Not only does removing the whey lower the carbohydrate content and increase the protein content, but it also removes most of the lactose! This means that those individuals who are lactose intolerant can enjoy greek yogurt without any of the unpleasant side effects (gas, bloating, diarrhea).
On top of being nicer to the digestive system, the nutritional content of greek yogurt is exceptional. Take a look at these nutritional facts for 1 container (6 oz.) of a popular strawberry yogurt on the market:
Regular Yogurt |
Low-fat Greek Yogurt |
| 170 calories 33g carbohydrates 5g protein |
100 calories 16g carbohydrates 10g protein |
You want to look for one that is LOW in fat and sugar and HIGH in protein. Obviously the plain greek yogurt will be best since there is no added sugar. Typically the ones with fruit added are very high in sugar – 15+grams of sugar per container. That’s over 4 teaspoons of sugar in one tiny cup!
The following brands of plain greek yogurt are some PVC Diet favorites:
- Dannon Oikos Plain Non-fat
- Chobani Plain Low-fat or Non-fat
- Fage Plain 0%
To enhance the flavor of plain greek yogurt, try the following items:
- 2 tablespoons chopped fresh berries (blueberries, strawberries, cherries, etc)
- 1-2 teaspoon sugar substitute (Splenda, Stevia, etc)
- 1-2 teaspoons of honey
- 2 tablespoons (1/8 cup) of low-fat granola
OATMEAL
Oatmeal?! But that’s a carb! Yes, oatmeal has carbohydrates but they do not stimulate insulin as much as more refined grains. The addition of oatmeal to your diet 1-2 days a week can promote more regular bowel function, lower cholesterol and help prevent diseases such as diverticulosis.
The type of oatmeal you choose is very important. Most importantly, you want plain oatmeal, just like with yogurt. No added flavors or sugars. YOU want to control it! Look for a 3:1 or less ratio of carbohydrates to protein.
Adding a few additional flavors such as the ones below will liven up even the most boring oatmeal:
- 2 tablespoons chopped fresh berries (blueberries, strawberries, cherries, etc)
- 1 tablespoon chopped unsweetened nuts (almonds, walnuts, pecans)
- A few sprays of fat-free spray butter
- 1-2 teaspoon sugar-substitute
The PVC Diet 