South Beach Diet - need help

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06-10-2010, 07:31 PM
Ok so I'm ready to lose weight and have lost around 9lbs doing low carb. I really need to get on the SBD but am very intimidated when it comes to making a menu. Does anyone have a ph1 menu I can use. I think I need to come to the site, and actually post more and maybe that will help. I just feel completely confused.

06-10-2010, 07:35 PM
Does this help?

Also, have you read the book? It's vital to understanding this way of eating.

06-10-2010, 08:22 PM
:welcome: to the South Beach forum, Stromgardgirl!
If you are seriously considering jumping on board, it's essential to read the book first, as you'll gain a better understanding of this plan and learn the basic fundamentals that we don't always discuss here. You may either use the original South Beach Diet book, or the new Supercharged one, although Supercharged has the latest changes on the food lists, and has suggestions for exercise plans, too. The book also has several menu examples for each Phase. We keep our food lists for each Phase updated in our FAQ stickies, but you will find a lot more valuable information about each Phase in the book.

Good luck to you, and we look forward to getting to know you!

06-10-2010, 08:38 PM
Welcome Stromgardgirl!

There are sample menu plans in the books. I have never followed them, but they are a good example. I kept the book very near when I started because I always questioned if a food was ok. I started out by taking our favorite meals and then tweaked them to be SBD friendly, which is a bit easier after completing phase 1.

Best Wishes!

06-10-2010, 08:44 PM
I have read the book and actually have the two companion books as well. It is the older edition though. I guess my problem is actually having structure in my food intake. I have made healthy food adjustments, but have never structured a menu before. I just have always done meals on the fly with whatever I have in the house.

06-10-2010, 08:52 PM
I'm working on techniques to help change my behavior around food(Beck Diet Solution) and one of the most important tasks is to learn to plan ahead. It's hard at first, but it gets easier.

06-10-2010, 09:57 PM
Yes Plan ahead, which really is the key to any diet. I'm fan of cooking for two days and freezing things. When I fire up the grill I do a bunch of veggies, a bunch of fish fillets and chicken fillets, so I'm good for a few days. It works well for me because then if I come hom late from work, I've got a fast meal I can heat up, or just add a salad to

06-11-2010, 10:19 AM
You can base your menus around eating at least these items each day:
1/2 cup beans in any form
2 cups low fat dairy (example: one cup unsweetened yogurt, 1 non fat latte)
4.5 cups veggies (let's say you have equivalent of one cup at each meal and 1/2 cup at each snack)
unlimited lean protein
2 tbsp. good fat (I probably go over this amount)

Is this helpful? Here is a menu planned with these items:

B: 2 scrambled eggs, cup of tomato juice, nf latte or cafe au lait
S: celery with hummos
L: turkey and lf cheese roll ups with lettuce and pickle
S: lf or nf yogurt, cherry tomatoes
D: grilled chicken with salad and dressing

Hope this helps...

06-11-2010, 12:48 PM
Thank you mmckellan that does help. I'm such a poor meal planner. My other issue is that I'm a muncher or grazer. I never really sit down for meals. My kiddos have me to busy for that, so during the day I just graze. I have lost 10lbs as of this morning though YAY.

06-11-2010, 12:59 PM
Good for you on 10#'s!! If you are jumping in at phase 1 here is a typical menu I used (I am 5 weeks in)

Phase 1
B-hard boiled egg, V-8
S- veggies and hummus
L-Left overs from night before for example the greek chicken and squash, onions and green olives from super charged book (I loved that)
S- Cheese stick and 1 piece turkey
D- Protein (fish, chicken,beef patty) veggies
D-Yogurt or ricotta flavored with splenda and vanilla

Oh BTW, great meat menu is ground beef patty, highly peppered both sides, brown quickly on both sides in hot pan, put in 350 depree oven to finish. Add 1 can beef broth to frying pan, put in 2 onions and a pepper sliced, reduce until liquid is gone, beef patties should be done, enjoy. (Old WW recipe, but do to for the intense meaty flavor)