South Beach Diet - The On Plan Thread for the week of 4/12-4/18




Mmckellen
04-12-2010, 07:39 AM
I'm going to change it up a bit here this week:
B-hard boiled egg, nf greek yogurt, tomato juice
S-nf latte
L-hummos, cheese stick, green beans, celery and hot and sour soup
S-15 almonds
D-turkey meatballs and grilled bok choy




Exercise: 20 minutes interval training on elliptical machine


cottagebythesea
04-12-2010, 07:53 AM
Phase 2

B. oatmeal in almond milk with peaches & walnuts
L. garden salad w/feta and a veggie burger patty
S. mock snack cake, yogurt
D. ww artichoke linguine w/chickpeas & spinach
S. NSA fudgesicle

Exercise, 30 minutes Wii Fit Plus routines and 15 minutes biking

CyndiM
04-12-2010, 07:57 AM
Phase 1.5

B: anasazi beans, avocado, salsa & veggies
S: craving fruit so I think I'll stop and get an orange
L: huge salad with homemade cannellini hummus
S: rainbow raita
D: not sure which dinner it will be :)

exercise - 60m walk, 10m abs, 15m Wii Fit


Heidi58
04-12-2010, 09:34 AM
Phase 2

B - steel cut oats, hot tea, milk, splenda & v8
S - apple slices and peanut butter
L - refried bean soup over shredded cabbage (an experiment - :crossed: for me! lol) SF pudding
S - red pepper slices and hummus
D - deep dish italian pie, a milky beverage

Exercise: I'm hoping for a good walk (5 mile) after school and some time on my wii fit after dinner.

jenne1017
04-12-2010, 09:46 AM
Ph2
B: apple, cashew butter, v8
S: veggies and hummus
L: one leftover Mrs. Dash marinated chicken kabob with extra red pepper
S: tomato and mozzarella salad
D: hamburger (95% lean ground beef), salad and beans (green and yellow)

ChelseaW
04-12-2010, 12:06 PM
Phase 1.5 (sticking to 1 fruit and 1 grain)

B-1 egg over easy, 1 c Cheerios, 1/2 NF milk
L-shrimp cocktail, leftover smashed cauliflower and green beans
S-NF Greek yogurt, blueberries
D-roasted pork tenderloin, green beans, salad
S-peanut butter cup

EmmaD
04-12-2010, 01:50 PM
Phase 2 (1 grain, 2 fruits)

Coffee with soy milk
(yoga class)
B - steel cut oats with toasted walnuts, 1 veggie sausage, low-sodium vegetable juice
L - Taco salad with nf refried beans and lf cheddar cheese with chopped cabbage and lettuce, salsa and nf sour cream, unsweetened ice tea
S- a mandarin orange & 1/2 c. nf cottage cheese
D- Tempeh "parmesan" (baked in tomato sauce with parmesan cheese on top), spinach salad with homemade vinaigrette, steamed broccoli
S/D- 1 c. nf Greek yogurt + 1/2 c. wild blueberries

1446 cal, 39 g fiber

murphmitch
04-12-2010, 03:32 PM
Phase II

B: Scrambled eggs, V8
L: RF cheese, salmon, huge salad, prunes
S: Greek yogurt, carrots, hummus
D: Grilled chicken, roasted veggies
S: Almond butter

Fluffymamma
04-13-2010, 03:07 AM
B- Scrambled eggs and 2 slices of bacon
snack- Cheese
L-leftover chicken with salsa, taco seasoning and mozzarella and green beans
S-Cool Whip (FF), SF Fudgsicle and 2 tbsp of PB
D- Angus burger from cafeterian (no bread) but lettuce, tomato, FF cheese and 2 pickles
Snack- almonds and cheese and maybe SF Jello

Heidi58
04-13-2010, 06:46 AM
Phase 2

B steel cut oats, milk, splenda, hot tea, v8
S yogurt
L deep dish italian pie
S hummus and veggies
D chicken stir fry or crack slaw (Fergie's choice :D)
a milky beverage sometime this afternoon or evening

Exercise: a walk or treadmill and wii fit plus strength routine

Mmckellen
04-13-2010, 07:06 AM
Tuesday Phase 1ish
B-greek yogurt, hard boiled egg, tomato juice
S-non fat latte, 15 almonds
L-hummos with celery and green beans, leftover spagetti squash casserole
S-cheese stick
D-chicken sausage with arugula and beans

CyndiM
04-13-2010, 07:09 AM
Phase 1ish, just because

B: beans, salsa, spinach & avocado
S: rainbow raita
L: big salad with white bean hummus (homemade)
S: chick pea crunchies
D: on my own, probably vegetable soup and salmon

exercise: 60m walk, 10m arms w/5 lb weights, maybe a little Wii Fit if my back isn't cranky

cottagebythesea
04-13-2010, 07:58 AM
Phase 2

B. Oatmeal in almond milk w/peaches & toasted almonds
L. salad
S. mock snack cake, yogurt
D. artichoke pasta w/chickpeas & spinach
S. NSA fudgesicle

Exercise- 45 minutes of wii fit and bike

ChelseaW
04-13-2010, 09:18 AM
Phase 1.5

B-steel cut oats, NF milk, blueberries
L-pork tenderloin, cucumber salad, green beans
S-LF greek yogurt, boiled egg
D-frittata with turkey bacon, red pepper, onion and cheese
S-peanut butter cup

sunnybella
04-13-2010, 11:48 AM
Phase 1!

B-egg whites, broccoli and mushrooms
L-baked fish, red beans, green beans
S-sf jello
D-wok'd shrimp, mushrooms, onions, broccoli, spinach/salad with reduced fat poppyseed

EmmaD
04-13-2010, 01:32 PM
Phase 2 - actually if I swap walnuts for the blueberries in my after-dinner snack, it's Phase 1.

B - Coffee with lf milk, 1 egg with roasted red pepper scramble, pinto beans, low-sodium vegetable juice
L leftover tempeh "parmesan" (baked in tomato sauce with parmesan cheese on top - sooooo good, by the way), spinach salad, unsweetened brewed ice tea
S- sliced tomatoes and real mozzarella
D- Stuffed salmon, steamed cauliflower, grilled asparagus & green salad
S/D- 1 c. nf Greek yogurt + 1/2 c. wild blueberries

1407 cal; 30 g fiber (1553 with 1 oz walnuts instead of blueberries)

Auburn Girl
04-13-2010, 01:52 PM
B-NF Greek Yogurt, 2 slices turkey bacon, 1 FL cheese stick
L- Pork loin, sauteed zucchini
Snack - Roasted Chickpeas, V-8, 15 cashews
D- Eggplant Parmesan/Lasagna, cucumber salad
Snack - warm "brownie"

murphmitch
04-13-2010, 04:21 PM
Phase II

B: Oatmeal with almond butter, V8
S: RF cheese stick
L: Leftover grilled chicken with black beans and veggies, Greek yogurt
S: Greek yogurt
D: Spaghetti squash Italian pie I think

Fat Melanie
04-13-2010, 09:18 PM
I need to incorporate way more veggies in.

Phase 1
Breakfast: 2 scrambled eggs & 2 slices turkey bacon, smart balance margarine, and 5.5 oz can of low sodium V8
Snack: 1 skim cheese stick
Lunch: tuna salad made with a LOT of chopped onion and dill pickle, 1 tablespoon mayo, seasonings
Snack: 2 cheese sticks
Dinner: Chicken breast rubbed in seasonings and topped with onions and EVOO, beans, and green beans
Dessert: My 2 cups of FF milk with some SF flavoring added and packet of splenda

I know my menu today was very lacking in veggies, and tomorrow I'm gonna hit the grocery store and stock up.

Mmckellen
04-14-2010, 07:23 AM
Wednesday Phase 1ish
B-nf greek yogurt; hard boiled egg; tomato juice
S-nf latte, 15 almonds
L-lentil soup, hummos with veggies
S-cheese stick
D-ground meat (drained) sauteed with zuccini

CyndiM
04-14-2010, 07:36 AM
Phase 1.5

B: beans, egg, avocado, spinach
S: rainbow raita
L: pinto beans w/veggie chorizo & extra spinach
S: mock snack cake
D: mock cornbread casserole

exercise: 60m walk, 10m abs

EmmaD
04-14-2010, 01:11 PM
The "plan": (Phase 2)

B - Coffee with soy milk, steel cut oats with toasted walnuts & 1/2 c. wild blueberries; 1 veggie sausage, low-sodium vegetable juice
L - Taco salad with nf refried beans and lf cheddar cheese with chopped cabbage and lettuce, salsa and nf sour cream, unsweetened ice tea
S- a mandarin orange & 1/2 c. nf cottage cheese
D- Poached eggs in spicy yogurt with tomato/cucumber salad
S/D- ???

The reality is that I am not going to be home for dinner now! So my revised plan is to eat everything before the scheduled dinner, bring a Kashi bar with me on the train and either find something OP while I am out or wait till I get home (will be reeeeally late, though).

ChelseaW
04-14-2010, 01:59 PM
Phase 1.5

B-steel cut oats, NF milk, blueberries
S-1 slice leftover frittata (don't usually do a.m. snack, but I was starving!)
L-salad w/lettuce and cucumber, pork tenderloin, ranch dressing
S-Greek yogurt
D-chicken tacos (in lettuce cups), black beans, tomatoes, RF sour cream, cheese
S-peanut butter cup

Fat Melanie
04-14-2010, 10:48 PM
Phase 1:
B- 2 eggs, 2 slices turkey bacon, smart balance, can of v8
S- string cheese
L: leftover chicken & onions and field peas
S: Serving of almonds
D: Can of chunk light tuna, 1 tablespoon mustard & can of turnip greens mixed with vinegar and seasoning
Dessert: 1 SF hard candy, and 2 cups milk

Exercise: 1 hour!!!!!!!!!!!!!!!

Need to: Once more, incorporate more veggies. We didn't have the gas to go to the grocery store, which I didn't know until after I got out of the gym. That sucked, but I did get to exercise for an hour! Hopefully tomorrow, we'll be able to get more gas and I'll go stock up on veggies.

murphmitch
04-14-2010, 11:20 PM
Phase II

B: 2 boiled eggs, V8
S: RF cheese
L: Huge salad, salmon
S: Greek yogurt
D: Leftover spaghetti squash pie
S: Almond butter

Maryjaneld
04-14-2010, 11:32 PM
This is my menu for tomorrow to keep me honest

phase II
B - hard boiled egg, cheesestick
S - grapes, almonds
L - ww bread, turkey, lf cheese, yogurt, 2 clementines
S - roasted chick peas
D - chili, ff cheese, cauliflower and broccoli
S - sf creamsicle or popsicle

jandaman
04-15-2010, 04:41 AM
phase 2ish

B: wg pumpernickel w/lofat cheese&ham
S:strwberries&plain yoghurt (mebbe smidgeon of agave nectar on that)&flaxseeds
L:Chicken Divan or arugula&strwberry salad
S:lettuce, ham&cheese roll-up
D:hmmmmmmmmmmm?see lunch
S:1 piece 85% dark chocolate

Heidi58
04-15-2010, 06:41 AM
Phase 2

B - steel cut oats, splenda, milk, hot tea, v8
S - yogurt
L - deep dish italian pie, SF jello
S - apple
D - grilled chicken, steamed veggies

Exercise: a quick walk between meetings and wii fit plus tonight.

Mmckellen
04-15-2010, 07:04 AM
Using up food around the house:
B-nf greek yogurt, hot dog, tomato juice
S-15 almonds
L-lentil soup, hummos and veggies
S-cheese stick
D-not sure yet

CyndiM
04-15-2010, 07:37 AM
Phase 1.5

B: beans, egg, broccoli & guac
S: mock snack cake
L: pintos & veggie chorizo with lots of veggies
S: chick pea crunchies
D: salad with grilled salmon if we go out

exercise: 60m walk, 10m arms w/5lb weights

EmmaD
04-15-2010, 06:28 PM
Late start planning... and the morning yoga class throws off my eating schedule. Not complaining, though, I love the classes.

Phase 2 (2 fruits and 1 grain)
pre-B- cappuccino with 1% milk
B - after yoga: boiled egg, 1 veggie sausage, low sodium vegetable juice
L - taco salad with 2 c. shredded cabbage, 1/2 c. nf refried black beans and 1 oz lf cheddar.
S - 1/2 c. nf cottage cheese with a mandarin orange
D - Shrimp stirfry with tons of veggies: broccoli, red pepper, spinach, onion, carrot, etc. (Something like this (http://kalynskitchen.blogspot.com/2006/07/soy-grilled-shrimp-and-asian-veggies.html)) with a multigrain brown rice "medley"
S/D - 1 c. nf Greek yogurt with 1/2 c. blueberries

1253 cal; 30 g fiber, 41% carb/24% fat/35% protein.

murphmitch
04-15-2010, 07:37 PM
Phase 2

B: 2 boiled eggs, V8
S: RF cheese stick
L: Huge salad with salmon, kidney beans
S: Greek yogurt, carrots, hummus
D: Taco Bake, roasted cauliflower & grape tomatoes
S: Almond butter

ChelseaW
04-15-2010, 08:06 PM
Phase 2 (1 fruit, 1 grain)

B-steel cut oats, blueberries, NF milk
L-Mongolian Beef from Pei Wei, brown rice
S-Greek yogurt
D-kabobs on the grill-sirloin steak, onions, red peppers, yellow squash, and cherry tomatoes
S-peanut butter cup

Fat Melanie
04-15-2010, 11:13 PM
Phase 1, Day 3

B- 2 eggs, 2 turkey bacon, can V8, olive oil
S- skim string cheese
L- RF cheese salad
S- Serving of almonds
D- Cheesy chicken enchilada soup with veggies

About to have my 2 cups of milk, and maybe a little chunk of 75% RF cheddar, or some beans, for a late-night snack. I don't have any fake-sweet treats. Went out to the grocery store though and got some bulk broccoli and some lean meats.

Exercise- 1 hour, 5 minutes in the gym. YAY.

Nah, no cheese for me, I've had plenty today.

Heidi58
04-16-2010, 07:07 AM
Phase 2

B - steel cut oats, milk, splenda, hot tea, v8
S - yogurt
L - refried bean soup over cabbage slaw
S - pepper strips and hummus
D - baked chicken and steamed veggies
a milky beverage this evening

Exercise: My allergies have me dragging. I've been doing the minimum the past few days because even with the zyrtec and benadryl I'm short of breath and wheezing. I'll hit the wii fit plus for sure - I can manage the strength exercises no matter what. We've got rain on the way this afternoon/evening and that will settle the pollen down so I'm looking forward to that. :)

Mmckellen
04-16-2010, 07:30 AM
B-scrambled eggs and tomato juice
S-nf latte and 15 almonds
L-felafel platter with babaganoush and salad
S-nf greek yogurt
D-not sure yet

ChelseaW
04-16-2010, 12:42 PM
Phase 2 (1 fruit, 1 grain)

B-steel cut oats, blueberries, NF milk
L-beef kabobs (leftover from last night)
S-Greek yogurt
D-cheeseburger (no bun), big salad
S-PB cup

EmmaD
04-16-2010, 03:10 PM
Phase 2 (1 grain, 2 fruits)

B - Coffee with 1% milk, steel cut oats with toasted walnuts, 1 hard-boiled egg, 1 veggie sausage, low-sodium vegetable juice
L - Grilled tofu with arugula & tomato salad, unsweetened iced tea
S- a mandarin orange & 1/2 c. nf cottage cheese
D- Spaghetti squash deep dish pizza with zucchini, broccoli and spinach
S/D- 1 c. NF Greek yogurt + 1/2 c. wild blueberries

murphmitch
04-16-2010, 08:43 PM
Phase II (kind of a repeat of what I ate yesterday)

B: Scrambled eggs, V8
S: RF cheese stick
L: Salmon, kidney beans, huge salad
S: Greek yogurt, carrots, hummus
D: Leftover taco bake
S: Fruit, almond butter

Fat Melanie
04-17-2010, 03:08 PM
I wasn't able to post yesterday's meal plan, so here goes!

Phase 1, day 4

B- 2 eggs, 2 turkey bacon, can v8
s- string cheese
lunch- lima beans, and a hunk of reduced fat cheddar
s- almonds
d- lean baked skinless boneless porkchop, broccoli spears with a little cheese and smart balance
after dinner snacks- a little more cheese

ChelseaW
04-17-2010, 08:25 PM
Phase 2 - 1 grain, 2 fruit

B-steel cut oats, NF milk, blueberries
L-chicken breast, salad, italian dressing
S-Greek yogurt, grapes
D-grilled strip steak, green beans, jalapeno poppers
S-PB cup

Fat Melanie
04-18-2010, 06:41 PM
Food from yesterday was:

Phase 1 day 5:
B- 2 eggs 2 turkey bacon, 1 can v8, olive oil
S- string cheese
L- broccoli with cheese
s- hunk of 75% RF cheese
D- Grilled chicken with a salad and tomatoes, and ranch
S- almonds and cheese

Today's menu:

B- 2 eggs, 2 turkey bacon, 1 can v8, olive oil
S- string cheese
L- leftover thin boneless skiness pork and side salad with ranch
s- almonds
D- chicken breast topped with refried beans, garlic lime salsa, and RF cheddar
s- probably have a bit of cheese

Edit: I'm eating now and decided to leave the cheese off the chicken, so I can have cheese tonight as a snack. This garlic lime salsa on the chicken is so delish.