South Beach Diet - The "On Plan" Thread - week of Nov. 30 to Dec. 6

11-30-2009, 07:32 AM
It's time for a new week of talking On-Plan!

* Anyone, from any phase (1, 1.5, 2, 3, etc.) can post, and those who are new to 3FC are especially encouraged to do so!
* This thread is for questions, sharing advice and strategies, and encouraging each other to stay on plan. It is not for chatting about daily life unrelated to this topic. Members have indicated that they would like to have chatting remain in the Daily Thread, so any posts that are off topic or chatty will be moved by the mods to the Daily.
* Because people from different parts of the plan are posting here, it'll help everyone if you indicate what phase you're in when you post. Thanks!
* While you may certainly find, from time to time, the need to ask for help after going off plan, remember that this thread is about staying on plan. When you share details of off plan foods you've eaten, it can upset, tempt, and otherwise frustrate other members, so please keep these details to a minimum.

So, share with us: How are you staying on plan this week?

11-30-2009, 07:42 AM
Oops! *blush* I didn't even think about it being a new week today....
Thanks, Ruth. :)

Phase 2

B - quinoa with milk and splenda
S - V8 and a RF cheese stick
L - chicken stir fry
S - yogurt
D - turkey, sweet potato, steamed veggies, Italian creme soda for dessert

And a good WALK after school! :)

12-01-2009, 12:44 AM
Phase 2 today.

B: Oatmeal with Tbs almond butter, V8
L: Deli turkey, RF cheese, prunes, carrots
S: Tall skinny hazelnut latte
D: Pork tenderloin, acorn squash, steamed broccoli
S: Mocha ricotta creme

12-01-2009, 07:15 AM
Phase 2

B - Quinoa with milk and splenda
S - v8 and cheese stick
L - (not sure yet, we're eating out on the way to the airport)
S - Pistachios and a yogurt at class
D - Baked squash, chicken breast, salad
A milk shake or other dairy drink later in the evening.

12-01-2009, 01:00 PM
phase 1.5

B. 1 banana muffin and coffee (bad)
L. tuna salad with tomato and avocado
S. pepperoni stick
S. parmesan tilapia, salad and roasted brussel sprouts
S. half apple with teaspoon peanut butter.
take care

12-01-2009, 03:14 PM
Phase 1.5 Struggling!!

B- Egg scramble with Mozz Cheese, peppers, and Mushroom, Coffee
L- Salad with Steak and TONNES of Veggies
S- Cottage Cheese with Raspberries
D- Chicken, Saute Zucchini and mixed veg, V8, Milk
S- Milk(hot chocolate)

BINGE- Mini about 350 calories

S- if I want it later this evening Celery with Pbutter.

12-01-2009, 03:29 PM
B: refried beans, kale, salsa & egg with melted rf cheese
S: lentil crunchies
L: cabbage with rice, crumbles, peppers & tomatoes
s: cinnamon dried apples (made last night - yum) & T of PB
D: vegetable soup with lentils

Exercise - 60 minutes bike, 15 minutes weights and back exercises

12-01-2009, 08:22 PM
Phase 1 and doing just fine

B eggs and left over Broc, and green beans
s LF cheese stick
L HUGE spinach salad with left over green beans, 1/4 chicken breast
D Chicken burger, asperagus(sp), summer squash
S/dessert should I want it 2 PB cookies mashed in a dollup of SF cool whip

12-01-2009, 11:26 PM
Phase 2

B: Oatmeal with almond butter, V8
L: Salad with salmon, RF cheese, greek yogurt
S: Banana
D: Leftover pork tenderloin, acorn squash, carrots, hummus
S: Almond butter (Love eating it off the spoon)

12-02-2009, 07:02 AM
Phase 2

B: oatmeal, v8
S: yogurt
L: Broccoli cheese soup, SF jello
S: pistachios
D: chicken stir fry over quinoa
milk shake later in the evening

No time to walk today, but I hope to get the stretching/pilates DVD out after youth group tonight.

12-02-2009, 07:29 AM
eternally 1.5

B: refried beans, kale, egg & salsa
S: dried apples
L: curried carrot soup, lean protein (something from the Co-op or a veggie burger)
S: lentil crunchies
D: bok choi & roasted tofu

exercise: walk at lunch, crunches & weights

12-02-2009, 07:38 AM
I'm another eternal 1.5, at least most days. :)

B. oatmeal soaked in unsweetened almond milk with a few cranberries & walnuts
S. yogurt & honey crisp
L. chana masala over mixed greens
D. cannellini beans sauteed with cabbage & onions
S. 1/2 cup NSA ice cream

12-02-2009, 11:49 AM
Thanks, everyone, for posting your phases! How is it going with staying on plan? Are you doing well with avoiding any recriminations for Thanksgiving indulgences?

What kinds of pitfalls do you see coming up in this week? What will you do to avoid or handle them?

This week I have a lot of stuff to do at home. My big pitfall is getting so busy that I don't take time to make or eat good meals. I end up grabbing whatever's at hand, and WW crackers do not a meal make. :p My way of coping, so far, has been to plan and prepare really easy meals (which has the added benefit of cleaning out our freezer to make room for all the cookies and appetizers I'll be making!) for dinners that lend themselves to easy meals during the day, too. Having a big dish of veggies is really helpful. I found this recipe very easy and totally delish: Roasted Cauliflower & Delicata Squash (

So far, so good at staying on plan for the last two days, food and exercise-wise.

Today's plan:
B: Cottage cheese with orange slices
S: yogurt with SF jam
L: Turkey and SF cranberry sauce sandwich on WW, Leek and Cauliflower potage, SF pudding
S: apple, 1 oz cheese, WW crackers
D: Chicken in roasted red peppers, quinoa pilaf with spinach and broccoli
D: 3/4 cup NSA ice cream, SF hot cocoa with 2 T whipped cream.
E: 35 minutes on elliptical

12-02-2009, 01:06 PM
How do you define phase 1.5???? Just curious why you consider yourself 1.5 and not 2.

For me, I'm on day 6 of phase1. Things going great.

BF -- spinach quiche
lunch -- broccoli cheese soup (made it yesterday and its FABULOUS!), salad with lo swordfish
snack - veggies and hummus
dinner - not sure yet!

Gumby -- what is "S/dessert should I want it 2 PB cookies mashed in a dollup of SF cool whip "

Are there a phase 1 peanut butter cookie receipe somewhere?

12-02-2009, 05:27 PM
Better day today. Phase 1.5

B- Egg scramble with peppers and cheese, Milk and coffee
S- No time
L-Chicken chipolte salad
S- Cheese stick
D- Steak Fajita salad
S- Hot chocolate

12-02-2009, 08:18 PM
How do you define phase 1.5???? Just curious why you consider yourself 1.5 and not 2.

Others may have their own definition of Phase 1.5, but for me it means that I usually only have 1 starch a day, although I eat as much fruit as I want. I tend not to lose if I eat more than one serving of a starchy grain a day.

12-02-2009, 10:14 PM
It's exactly the same for me. I have trouble with grains and really need to limit them.

12-02-2009, 10:19 PM
Phase 1.5
B: hardboiled egg, V8, greek yogurt with splenda and almond extract
L: gigantic salad (lettuce, tomato, pickles, banana peppers, bell peppers, broccoli) with a few chunks chicken breast
S: RF cheddar and an apple
D: chili (beef and beans)
S: hot cocoa

Right now I'm struggling with the fact that I need to go grocery shopping! No food means bad choices and I want to have a good transition to phase 2! Still scared to add things like bread or pasta even if ww or whole grain! So tomorrow is to the grocery store to stock back up on meats and veggies. Maybe even some *gasp* whole grain bread!

12-02-2009, 10:32 PM
Phase 1
B: Eggs (3), V8
S: Nuts (15 almonds I believe...or w/e the amount in the book is)
L: Salad w/ 1/2 can crab and salad dressing (italian, less then 3g sugar)
S: Cheese stick (low fat)
D: Spagetti Squash with homemade spagetti sauce (all ingredients SBD friendly)
D: SF Jello :D

Question 1: Did today look alright? Any recs? Tomorrow I'm doing yogurt for a snack to get in some more diary :)
Question 2: What exactly is phase 1.5?

12-02-2009, 11:15 PM
Phase 1.5 (I had 3-4 days last week where I ate with complete abandon. Since I'm on maintenance I can occasionally get away with that without weight gain if I get right back on plan after the splurge, although I haven't weighed myself this week.)

B: Veggie omelet
L: Huge veggie salad with chicken, RF cheese stick, SB dressing, greek yogurt
S: Tall skinny hazelnut latte
D: Amy's lowfat black bean chili
S: Banana & almond butter

12-03-2009, 12:19 AM
p2-modified for gluten intolerence!

B: oatmeal & coffee with creamer
L: amy's gf frozen meal
S: hummus with carrots
D: fajita salad made with quorn chicken, lettuce, tomato, avocado, black olives, bell peppers, pablanos, onions, and mushrooms

Planning ahead for tomorrow so I can do even better than today!
B: apple with 1tbs pb
S: pear
L: leftover fajita salad
S: nuts and 100 cal 70% dark chocolate
D: not sure yet!

I am getting my workout clothes together before I get to bed tonight! I have got to hit up the gym tomorrow!

12-03-2009, 12:29 AM
phase 1

B. 2 bean muffins v8

s. lf cheese stick

L. Big spinach salad (Imitation crab allergic to shell fish)

S. 15 almonds

D. Steamed summer squash, lentils, and FF turkey slices

12-03-2009, 07:14 AM
phase 2

B - cheese stick, v8
S - yogurt
L - baked squash, pistachios
S - fruit smoothie
D - Taco Bake, steamed squash

Hit the treadmill. :)

12-03-2009, 08:35 AM
Thanks for the information on phase 1.5. May be a good tranistion for me after my 2 weeks.

For today:
bf - spinach quiche
lunch - salad and broccoli cheese soup
snack - veggies/hummus
dinner - lamb and veggies
snack - ricotta/yogurt snack -- topped with phase 1 granola.

Have a great day!

12-03-2009, 09:46 AM
Sarah, it's advised to transition from Phase I to Phase 2 slowly, and you should be Phase 1.5 for a while during the transition, while you are figuring out what your best Phase 2 combo is. I think there's a sticky about this.

I have been avoiding this thread, not wanting much accountability these days, but I really need to jump in. So, Phase 1.5 for me too:

B: small bowl Kashi nuggets with skim milk, hard boiled egg
S: edamame, cheese stick, V8
L: crabmeat quiche, green salad
S: skim latte, hummus with raw veg
D: ???? Better get on that!
S: If hungry, skim hot cocoa or yogurt

12-03-2009, 01:15 PM
Having another good day today!! 1.5 phase

B-egg scramble, cheese, mushrooms and peppers, Coffee
S- None
L- Fajita salad, chicken, cheese, milk
S- Cottage Cheese with Fruit
D- Marinara meatballs, Zucchini, asparagus, V8
S- Hot Choc/ French Vanilla Cappucinio

12-03-2009, 02:10 PM
phase 1.5

Breakfast - Fibre One and 1/2 banana
Lunch - salad with leftover tilapia
snack - handful of walnuts.
dinner - pork tenderloin, broccoli and salad
snack - cottage cheese with apple sauce.
take care

12-03-2009, 03:08 PM
I started South Beach Monday, so this is day 4 of Phase 1 for me, and I haven't cheated yet. I had spinach and mushroom omelets Mon - Wednesday, and I couldn't do it again this morning so I opted for a boiled egg instead.

B: Boiled egg, 2 slices low sodium bacon, 6 oz low sodium V8 and 16 oz water
S: 1 c. raw sugar snap peas and yellow bell peppers with 2 tsp red pepper hummus and 8 oz water
L: Salad with splash red wine vinegar/olive oil, baked fish and black eyed peas(16 oz water)
S: 1/2 c cottage cheese, the rest of my veggies from my 1st snack (ran out of hummus before I was finished the veggies) and 8 oz water
D: Salad with splash red wine vinegar/olive oil, left over baked chicken from last night and green beans
Dessert: SF fudgesicle, 1 tbsp natural peanut butter, and a spray of light whipped topping (I had it last night for the first time, and I'm in love).

I walked on the treadmill last night for almost 20 minutes but my head was hurting so I had to stop. Day 3 of no coffee, and my body was going thru serious withdrawls. I've got a 4 cup a day habit, and I can't stand the taste of it without 3 teaspoons of sugar. Feeling a little better today, so I'm going to try to do 30 minutes tonight.

12-03-2009, 08:25 PM
Phase 1.5

B. steel-cut oats w/chopped apple and pecans
L. chickpea & broccoli casserole
S. butternut squash soup, yogurt
D. spaghetti squash pie overloaded with veggies
S. 1/2 cup NSA mint chocolate chip ice cream

12-03-2009, 09:13 PM
Phase II

B: V8, veggie omelet
S: RF cheese, greek yogurt
L: Apple, huge veggie salad with chicken and SB dressing
S: Skinny hazelnut latte
D: Chili
S: Maybe some almond butter later

12-03-2009, 09:57 PM
phase 1.5
B: egg white omelet with green bell pepper and onion, 2 slices canadian bacon
S: string cheese and small apple
S: greek yogurt w splends, vanilla, pp spice
D: beef stir fry w red bell pepper and onions, small salad rf feta and homemade oil and vinegar dressing
S: 2 pb cookies and 1% milk

12-03-2009, 10:05 PM
Friday Plan, 1.5

B: 5 grain cereal with apples & walnuts
S: celery sticks & hummus
L: navy bean soup loaded with veggies
S: yogurt & applesauce
D: spaghetti squash with loaded sauce (veggies, gimme lean, parm)

exercise: walk, 2 10 minute fitness ball workouts (upper body & core)

12-03-2009, 10:57 PM
So today went slightly on

B: hummus and carrots and grape tomatoes
S: few tortilla chips, pear
L: leftover fajita salad
S: 1/2 banana 1/2tbs pb
D: salad and asparagus & mushroom rice with a little shaved parm

Having to go ahead and plan my day tomorrow seems to help me at least have a little guide to go by and since we are having food brought in I figure I better go ahead and plan because otherwise my calories will be out of control ;0) (PFChangs. need I say more?!)

B: pear with 3 brazil nuts
L: pfchangs *gasp* I will only eat half of whatever I get!
D:salad and steamed broccoli or brussel sprouts with nutritional yeast
I know this isn't the most nutritional OP day but I will eat lots of veggies and tofu;0) and I will keep portions under control- and I will work out after work!

12-04-2009, 07:50 AM
Rikki, I checked out the menu for PF Chang's, and they have several vegetarian options that look OK. Just make sure you order your entree steamed, not stir-fried. Good luck!

12-04-2009, 11:20 AM
Phase 1 Day 5, and I had my first cup of coffee this morning since starting South Beach. I had to get some sugar free Caramel syrup last night to make Kara's Fabulous Beany Brownies which gave me the idea to to use it in my coffee. Not as good as my old coffee with gobs of cream and sugar but i'll get used to it.

Friday's plan:
B: Boiled egg, 2 pcs low sodium bacon, 6 oz low sodium V8, 16 oz coffee and 8 oz water
S: 1 cup raw veggies (sugar snap beans, yellow bell peppers, cucumbers) and 2 tbsp spinach dip
L: Salad with splash red wine vinegar/olive oil, baked chicken and kale greens
S: cottage cheese with 2tbs phase 1 granola (couldn't find pumpkin seeds so I used sunflower)
D: Not sure. I'm working at IHOP at midnight so I'm not going to eat til I get there. I'll probably end up getting an omelet
*Two small "brownies" that I'm gonna munch on at some point today.

12-04-2009, 12:01 PM
Phse 1.5
B - Oatmeal with teasp of peanut butter and almond milk
L - tuna with white beans and a coleslaw
S - 1/3 cup cottage cheese with applesauce
S - pork tenderloin with jerky sauce and broccoli, salad
S- slice of brie cheese.

Walk for half hour today.
take care

12-04-2009, 01:15 PM
Just so everyone knows, you don't have to post a menu if you don't want to. Just sharing your current struggles or successes as you work on staying OP is fine--it's up to you. Whatever helps you stay on plan is good by us! :D

Officially, there's no such things as Phase 1.5. Around here, lots of people use the term, but I think it's a bit confusing, since it means such different things to different people. I find it especially confusing, personally, because the way many people describe it sounds just like Phase 2 to me. Each person's "combo" of starches and fruits will be different, depending on their body and their life. Some of us might not be able to eat any fruits or any starches at all, but if you're eating any (and including things from the foods to enjoy list in P2, like carrots), you're in Phase 2. :shrug: I think the concept of Phase 1.5 was that it would help those who are nervous about P2 to ease slowly into it, but that's what everyone should be doing. If you try to add a ton of things at once when starting P2, you can't tell which is causing any cravings you may have.

My P2 combo was one starch and one fruit a day for a very long time. But that was the way it worked for my body. :shrug: I don't want to discourage anyone from doing something that works for them, but I don't want anyone to be confused either.

Here's my plan for today:
B: cereal with skim milk, herbal tea with stevia
S: yogurt with SF jam
L: marinated veggies, white bean with pesto soup, SF pudding
S: apple, 1 oz cheese, WW crackers
D: borscht, WW roll with SB light
D: ww/sf cupcake pie, 1/2 cup NSA ice cream, SF hot cocoa
E: 35 mins on elliptical

12-04-2009, 01:46 PM
Thanks Beachgal for the clarification. I did re-read the book on phase2. What people are describing is the start of phase 2 where you introduce new food on a day per week.

Doing really well, Week1 of phase 1 and I'm down 4 pounds. WOOHOO for me! I'm thrilled. Here is my menu for today (which is the same basic menu all week :) )
bF -spinach quiche
lunch -salad with grilled chicken, broccoli soup
snack - cottage cheese with chives
dinner - grilled lamb and veggies
snack - yogurt/ricotta mix topped with phase 1 granola.

Hope everyone has a great day.

12-04-2009, 02:18 PM
girlenblue- I've read that ihop put pancake batter in their omelets which would make them not Beachy. Do you know if that's still true?

12-04-2009, 02:26 PM
girlenblue- I've read that ihop put pancake batter in their omelets which would make them not Beachy. Do you know if that's still true?
CyndiM, I hope not but I will ask before I order them. Thanks for the heads up. I haven't eaten out since I've start SB because I'm afraid I'm going to eat something I shouldn't.

12-04-2009, 06:05 PM
Phase 2

B - oatmeal, milk
S - yogurt
L - Taco Bake
D - baked squash, haddock, green beans
Some sort of milky treat this evening, probably an Italian creme soda.

Walked 4 miles after school today. :)

12-04-2009, 11:15 PM
I did ok calorie wise today but my choices could have been better as well as how I spread my meals throughout the day. I didn't eat breakfast, did have tofu(silken breaded-ordered the wrong one even after I got advice from here!) veggies and a spring roll. Before I knew it I had put a piece of a fortune cookie in my mouth! luckily it was only about a tenth of one but still! Old habits die hard- I didn't even realize what I was doing until it was too late! Needless to say I chucked the rest of it! I only ate about 1/3 of the meal and unsure as to whether I will have it for lunch tomorrow as well...

I did workout tonight though! WHooo! I burned(supposedly) 420 calories in 45 minutes! yeah! I busted my bootie too! ran a bunch and walked on an incline. I am definitely going to be hurting tomorrow! I can already tell...

12-05-2009, 09:05 AM
Quick question -- is lf or ff coolwhip in phase 2?

12-05-2009, 11:05 AM
Phase 2

B - 2 eggs with one slice bread
L -big salad with cottage cheese
S - half apple with peanut butter
D - shrim stir fry with green peppers, mushroom and tomato and ww pasta
S - slice of brie cheese with glass of wine.
take care

12-05-2009, 01:33 PM
Quick question -- is lf or ff coolwhip in phase 2? Apparently so. :)

The SBD Frequently Asked Questions has tons of great info like that - I can't tell you how often I forget things and have to search that section. :chin: Here's a link about Cool Whip. (

My plan for today:
Phase 2

B - cheese stick and V8
S - 1/4 c sunflower seeds and a SF root beer
L - Taco bake and a glass of milk.
S - apple
D - Squash soup, salad and yogurt for dessert

I'm hoping to walk outdoors before the freezing rain begins. Just waiting for a phone call from the pharmacy so I can head out. :)

12-05-2009, 02:57 PM
Saturday's plan

B - oatmeal w/ walnuts
(no snack; got up late)
L - sliced chicken on two cups salad greens, carrots and bell pepper slices, green goddess dressing
s - yogurt, tangerine
d - butternut squash (chopped -- bought that way!), spinach, sliced zucchini sauteed in olive oil

12-05-2009, 03:09 PM
girlenblue- I've read that ihop put pancake batter in their omelets which would make them not Beachy. Do you know if that's still true?

I was heartbroken when I read the menu at IHOP last night. You were right about the pancake batter in the omelets CyndiM. I had the grilled sirlion tips with grilled mushrooms & onions, and a side salad instead.

12-05-2009, 03:21 PM
Sorry about that, girlenblue -- there are traps everywhere!

I was just rereading this thread and saw the suggestion to post about challenges, etc. I'm still working on the most basic thing of all: planning and then executing the plan, AND having back up plans. I still haven't made this a routine, but it's not for lack of trying :)

I have 2 weeks off (or at least working from home instead of teaching) coming up over Christmas, and plan to use those weeks to work on cooking (I'm long out of the habit of really cooking and not reheating something) as well as planning. For most people the holidays are very difficult but as I have no family and don't do holiday feasts, I always use this time to regroup.

Beachgal, a belated congratulations to your meeting another mini-goal. You are really an inspiration!

12-05-2009, 10:27 PM
My first day off since I started South Beach and I was completely unprepared. When I have to work, I plan my meals the day before but because I knew I was off today I figured I'd just play it by ear. BAD IDEA

B: It was 3 a.m, and I was working security at IHOP. Sirlion tips w mushrooms & onions, and a side salad (And a 16 oz sugar free Redd Bull - not sure if that's okay but I had been up for 22 hours)
L: Woke up at 1 and had boiled egg, 2 pcs low sodium bacon, 6 oz low sodium V8, 16 oz water
S: raw veggies (sugar snap peas, yellow bell peppers and cucumbers) and 2 tbsp. I threw some veggies in a Zip lock bag and the dip in a jello shot cup (left over from my birthday party in Aug) and threw it in my purse before I left the house today
D: Ran around all day, and I'm not really hungry. I was craving something sweet so I had 1 cup Cottage Cheese w 2 tbsp of Hershey's SF strawberry syrup.

I'm sure I should have had more food but I'm just not hungry. I'm about to jump on the treadmill for 30 minutes then call it a night.

12-05-2009, 11:06 PM
I ended up eating those darned leftovers for lunch and that was all I ate all day, worked out after work 45 minutes again! Yeay me! and came home and had 1/2 a serving of brown rice pasta with lots of veggies and some rf provalone on top- so good! and filling and soooo bulked up with veggies!

Feeling great! So good to be back!

Tomorrow may be more of a challenge for me too-girlenblue- I have a harder time when I am off work! SO, my plan for tomorrow is to keep myself busy! I have pulls to put on my cabinets in the kitchen, need to do a bit of xmas shopping with DH... and I am thinking maybe I will play the wii fit. too cold to be outside here!

12-06-2009, 03:09 PM
Yikes! What a day this is turning out to be. I haven't eaten anything I'd planned so far today, but thankfully I had OP stuff to substitute with.

I am going to be surrounded with junk food at the Kids' Party and after the concert. I've got my water and nuts packed and I'm going to squeeze a walk in shortly so I won't be tempted - I won't want to 'undo' the work. ;)

B - V8 and a cheese stick
S - yogurt
L - oatmeal, milk
S - nuts and water, sf cinnamon gum
D - 3 bean salad for sure (what I'm bringing with me) and whatever other lean meats and veggies I can find on the buffet.

12-06-2009, 10:37 PM
OH, modified p2 btw...
Today lack of planning hasn't been the best for me but I didn't do too bad!
B/L(got up late): small red potato and 2 eggs
S: hummus and grape tomatoes
D: taco salad with refried beans, avocado and a tablespoon of sour cream, 3 tablespoons leftover rice

Plan for tomorrow, I have to work! not a normal monday for me! I will know how the rest of the world feels ;0)

B: coffee, grapefruit
L: leftovers (veggies with 1/2 serving brown rice pasta)
S: carrots and tomatoes with hummus
D: bean soup