South Beach Diet - On Plan Thread 7/5 - 7/11

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07-05-2010, 08:53 AM
It's time for a new week of talking On-Plan!

* Anyone, from any South Beach 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?

07-05-2010, 08:55 AM
Phase 2
B: the last strawberry peach protein smoothie
L: refried beans, squash, salsa & avocado
S: cucumbers & hummus
D: flatout grilled pizza, large tossed salad
S: Greek yogurt & strawberries

exercise: 60m bike or walk

07-05-2010, 09:13 AM
Phase II
B. ww English muffins with chopped tomato and LF cheese, ½ cup raspberries
L. HB egg and asparagus salad on greens, FF yogurt
D. 2 small ww tortillas with fajita filling of peppers, onions, lean beef and salsa

Lots of water and other liquids on the menu today because it's going to be a scorcher.

07-05-2010, 11:00 AM
Phase 2, or more like Phase 3ish for me today -

B. Kashi w/blueberries & Greek yogurt
L. Veggie Korma
S. ww orzo salad, raw veggies & dip
D. grilled portobella mushroom stuffed with feta & salsa, corn-on-the-cob, baked beans, cucumber salad
S. DQ ice cream cake

few glasses of vino verde

07-05-2010, 11:35 AM
**Cottage, that stuffed portabella sounds SO good! Do you just stuff it with feta and salsa? yummm!

B: pre-workout banana protein smoothie (banana, 1/2 cup vanilla almond milk, protein powder, nutmeg)
S: post-workout: 1 slice whole wheat toast, 1 tsp. peanut butter, 1/2 cup almond milk
L: lettuce wrap (black bean burger, homemade salsa, tomatoes, avocado), half apple with cinnamon, 1/2 cup cantaloupe
S: hard boiled egg
D: (4 oz.) italian turkey meatloaf, 1/2 c. roasted sweet potatoes, 1 c. sauteed spinach with garlic

workout: 50 minutes treadmill (25 min. 5k training + 25 min. interval training min. speed 4.0), 45 min. step aerobics with included strength training.

07-05-2010, 01:20 PM
July 5, 2010 (Day 4)- Phase 1
Breakfast: (dinner leftover): Hungarian pot roast with paprika/sour cream/gravy (
Snack: hummus & veggies, 1 laughing cow wedge
Lunch: 3 eggs, 3 slices back bacon, 6oz V8, coffee with milk & splenda
Snack: ½ cup low-fat cottage cheese with ½ cup tomatoes
Dinner: ??? Not sure yet!
Dessert: vanilla ricotta crème

Reverse breakfast and lunch today. Baby super fussy and didn't get a free hand until lunch!

Fat Melanie
07-05-2010, 03:49 PM
Yesterday: Phase 1

B- 2 slices turkey bacon, 2 fried eggs, cooked in olive oil
S- cocoa roasted almonds
L- Tuna salad with Hellman's, celery and onion on romaine hearts
D- "Cola-barbecue" thin pork chops, garlic roasted bay scallops, 3-bean salad with olive oil and vinegar.
Dessert- Lowfat SF cheesecake, almond crust removed


07-05-2010, 06:28 PM
^^ Bwah ha ha...To Melanie: My name is Melanie too, and whenever I see you yell at Melanie, I jump. :dizzy: What, yelled at AGAIN? Oh, that's not me...

Aaaaaaaanyway. Phase 2, yesterday:

Breakfast: yogurt; 2 celery sticks
Snack: 15 cashews
Lunch: big salad w/turkey & a little ranch
Dinner: lean beef (a little) w/beans; 2 c. mashed fauxtatoes (cauliflower); 1/2 c. broccoli; cocoa ricotta creme for dessert

07-06-2010, 12:41 AM
Off work today, so I slept in and missed breakfast... bad I know!

L- Taco salad w/ lettuce, tomato, onion, little chicken, and mix of cc & salsa as dressing.
S- Glass of skim milk and celery w/ pb
D- Ham omlette, 2 C. of broccoli and a glass of skim milk.
S- Sf pudding with banana slices, a few pecans and a blob of cool whip

07-06-2010, 10:31 AM
phase 2 -

b - oatmeal with almond milk and blueberries
l - feta, tomato and cucumber salad
s - yougurt with cinnamon
s - crockpot jambalaya
s - laughing cow cheese - lf

07-06-2010, 11:33 AM
Hi all!

Phase 1.5
B - 2 scrambled egg w/ a little cheddar and 2 turkey sausage links
S- 2 LF string cheese
L - Hamburger patty with steamed snap peas
S - almonds
D - bunless turkey dogs and steamed veggies

07-06-2010, 01:23 PM
Today's plan has definitely not worked out! One of DH's students couldn't get to class today because his family didn't have enough money to put gas in the I hopped in the car and picked him up so he didn't have to miss class.
Ended up in a rush this morning and then hit the gym late, forgot to eat the banana that I brought with me for breakfast. (gotta eat what you can, I guess)

B: missed :(
L: 1 c. black beans mixed with homemade salsa, 1 tsp. ff sour cream and 1 T. rf cheddar, 2 slices cantaloupe, 1 cup grapes, 2 celery stalks w/ 1/2 laughing cow wedge
S: 6 triscuits, 1/2 laughing cow wedge
D: beans and greens! (1 cup white beans, 1 cup kale, 1 cup spinach, garlic + spices

exercise: 45 min. cardio (treadmill, stepper, elliptical)

Fat Melanie
07-06-2010, 04:24 PM
^^ Bwah ha ha...To Melanie: My name is Melanie too, and whenever I see you yell at Melanie, I jump. :dizzy: What, yelled at AGAIN? Oh, that's not me...

LOL! Sorry if I scared ya. Yeah, I've had a few moments myself, when someone is saying something to you, I get confused for a minute. Nice to meet you, fellow Mel. :D


Yesterday's Phase 1:

2 eggs scrambled with turkey bacon, v8
s- low fat cheese
L- leftover pork chops and 3 bean salad
S- 2 cups milk
D- chicken breast in leftover onion 'barbeque' sauce, mashed garlicked cauliflower, and leftover 3 bean salad.
D- bean brownie

Today's Phase 1:

B- 2 eggs, 2 bacon, v8
S- cheese
L- (Too many appointments today, skipped it, just ate a bean brownie.)
S- milk
D- lean steaks cooked in olive oil and garlic, broccoli with cheese sauce.
D- bean brownies and lowfat cheese

Note to self again: STOP SKIPPING LUNCHES @ FAT MELANIE. Lol. :-D

07-06-2010, 05:42 PM
Phase 1.5

B: Cinnamon omelet, V8
L: Deli turkey, RF cheese stick, veggies with hummus
S: Tall skinny hazelnut latte
D: Roasted veggies, grilled chicken
S: Almond butter

07-06-2010, 05:57 PM
Phase 2: (7/5/2010)
B: Oatmeal pancakes w/walnuts topped with fresh blackberries and sf syrup
S: Cashews & Fresh cherries
L: Big green salad w/grilled chicken on top
S: 4 Tricuits and a string cheese
D: Lean beaf shish-ka-bob w/grilled vegies, 1/2 cup brown rice
S: sf fudge bar

07-06-2010, 06:33 PM
B:veggie/fruit smoothie (spinach, carrots,peaches, blueberries,green powder, whey protein, honey, ice)
D:grilled shrimp, roasted asparagus,salad of grilled vidalia onions, creole tomatos and avocado w/garlic vinegarette and parm cheese
Evening: veggie/fruit smoothie (spinach, mixed fruit, blueberries,green powder, whey protein, honey, ice)

07-06-2010, 11:37 PM
Not on plan today for phase 1. Had Japanese for dinner but chose very wisely (almost entirely sashimi). Ate very small reasonable portions. Back on track in the morning.

July 6, 2010 (Day 5)- Phase 1
Breakfast: (dinner leftover): Hungarian pot roast with paprika/sour cream/gravy (
Snack: hummus & veggies, 1 laughing cow wedge
Lunch: Soup (1 chicken breast, 1 can tomatoes, spinach, 1 zucchini, 1 celery, leftover red broth from dinner)
Snack: Crystal light lemonade (my soup had so much sodium, I honestly couldn’t fit a snack in!)
Dinner: See note above!

07-07-2010, 09:55 AM
I'm hitting a slump right now. Changed up my exercise routine to include more strength training and more intense cardio and ended up only losing .5 lbs. for the week. It is discouraging because I stayed on plan and on track. I checked my calories this morning and they are right around 13-1400. I think I'll talk to my trainer this morning to see if that is about right or if I should raise/lower it based on my activity. I'm really fighting the urge to say "well, it obviously didn't work, so why push myself to do it"....3 weeks to build that habit...3...weeks.

B: peach, ezekiel toast w/ 1 tsp. PB2, coffee
L: crackslaw with 3 oz. chicken + 2 cups shredded cabbage and carrot; half apple; celery stalk with 1 T. peanut butter
S: orange, 6 triscuits with 1/2 laughing cow wedge
D: 4 oz. turkey meatloaf, sauteed spinach, 1/2 sweet potato

07-07-2010, 10:02 AM
phase 2

b - 2 eggs, 1 slice canadian bacon, 1 slice pumpernickel bread
l - feta, tomato and cucumber salad
s - cinnamon yogurt
s - 1 cup jambalaya , that's with brown rice
s - lf baby bel

07-07-2010, 10:46 AM
d1 Ph 1
Here's todays plan
1/2 cup (cooked) TVP cereal cold
1/2 cup 2% cottage cheese

5 oz bumblebee sensation (Might not be totally legal but I'm usign it up)

2 HB eggs sliced up with 2 tbs Light blue cheese dressing

Sargento cheese Stick
100 calorie pack almonds

1/2-3/4 grilled chicken breast

btw for the ppl who don't know me who think I'm eating very little
I had wls so the geography in my stomach is not too extensive I have to use it wisely!

07-07-2010, 10:54 AM
B: smoothie w/spinach/fresh figs/carrots/green whey/green powder/blueberries/a little honey
L: grilled yellow squash and zucchini with vadilia onion, spinach, tomato and avocado salad with raspberry vinegarette, grilled talapia
D:another smoothie similar to breakfast

07-07-2010, 02:54 PM
Phase 2 (7/6/10):
B: Ezekiel Bread w/pbutter
S: Cherries
L: Green salad with piece of grilled chicken on side
S: Triscuits & lf Cheese
D: Whole Wheat Spaghetti w/meat & veg sauce; salad
s: SF chocolate jello pudding

Fat Melanie
07-07-2010, 07:14 PM
Phase 1

B- 2 eggs and 2 slices turkey bacon, olive oil

L- garden salad with grilled chicken and ranch from Burger King

S- cocoa roasted almonds

D- "Tacos". Seasoned ground turkey wrapped in romaine leaves with garlic & lime salsa, chopped tomato, RF cheese, and lowfat sourcream.

Dessert- bean brownie

07-08-2010, 10:12 AM
B: hardboiled egg, 1 slice whole wheat toast with 1 tsp. peanut butter
L: beans and greens (kale, chick peas, onions, garlic), sliced tomatoes, 1/2 apple
S: 1/2 apple, celery w/ 1 laughing cow wedge
D: chicken and vegetable soup

exercise: C25K training (25 minutes run/walk) + 25 minutes walk (4.0 pace, 40% incline

07-08-2010, 10:45 AM
1/2 cup TVP "cereal"
1/2 cup Cottage cheese

5 oz tuna

Teriyaki salmon and salad

Cheese stic

Crockpot chicken and salad

07-08-2010, 12:13 PM
B: Uncle Sam's Cereal, coffee w/soy creamer
S: Tuna and triscuits
L: Leftover shish-ka-bob w/veggies
S: SF Fruit Smoothie
D: Grilled Mahi Mahi, veggies, 1/2 yam
S: sf fudge pop
Cheat: Hand full of cheetos (Uhg!!)

07-08-2010, 05:34 PM
got up late (for us!) and kind of "skipped" breakfast.

midmorning: fresh pineapple/banana juice
a little later in the morning: turkey, avocado,spinach, sprout, tomato, chipotle laughing cow, creole mustard sandwich on ezekial.
late afternoon: grilled veggies and shrimp
dessert: fresh fig/banana sorbet

evening: green smoothie

07-08-2010, 07:29 PM
phase 1.5

b - oatmeal with blueberries
l - tomato and green bean soup
s - yogurt with cinnamon
s - shrimp, avocado, tomato, cucumber and radish salad with lemon and olive oil dressing
s - 2 deli turkey slices.

07-08-2010, 10:33 PM
Phase II

B: Scrambled eggs with salsa, V8
S: RF cheese stick
L: Huge salad with kidney beans, salmon
S: Greek yogurt, carrots, hummus
D: Amy's LF Black bean chili
S: Almond butter

07-09-2010, 02:30 PM
tracking a boatload of things today. Calories + points + grain/veg./fruit/protein servings. it has kind of taken over my life. my trainer wants me to "write a report" and give it to her monday. oy.

wake: 1 scoop whey protein mixed with water
breakfast: 1 slice whole wheat bread with 2 tsp. peanut butter, half banana
snack: hard boiled egg
lunch: smoothie (1 scoop whey, 5 strawberries, half banana, 2 big handfuls of spinach, 1/2 cup blueberries, 1 scoop greens powder, 1/2 cup almond milk)
snack: 1/2 cup fat free plain greek yogurt with cinnamon, 1/2 apple
dinner: family is having enchiladas, I'll bake some of the enchilada filling in a separate dish and have it over shredded cabbage

exercise: 60 minutes treadmill (C25K training - 25 minutes + 35 minutes walk at 4.0 pace, 40% incline), 20 min. strength training on exercise ball and kettle bells. possibly yoga.

Fat Melanie
07-09-2010, 04:18 PM
Yesterday I mixed it up a bit. I snacked lightly through the day kind of.

serving of almonds
chunk of cheese
leftover seasoned taco ground turkey meat on a plate with lettuce, tomato, cheese, salsa and sour cream
Turkey slices
Cobb salad with ranch
Russel Stover's sugar free candy

Today I've not been feeling to well and I ate a chunk of cheese rather than a square breakfast (and also snuck in another Russel Stover's SF candy with pecans.) Boiled up a batch of eggs so I just ate an extremely hot boiled egg.

Waiting for them to cool so I can make some warm egg salad with celery and onion and hellman's and seasonings on romaine lettuce as wraps.

Dinner may just be tuna salad, I'm not really feeling so motivated to cook today.

Good news is, I'm almost through with a VERY clean Phase 1. By Monday, I will have completed a clean Phase 1.

07-10-2010, 11:51 AM
breakfast: smoothie (1 scoop whey, 1 cup soy milk, 8 strawberries, 1 T. unsweetened cocoa powder)
lunch: 1 cup whole wheat pasta, sauce, 1 oz. turkey italian sausage
snack: 6 triscuits, 1 wedge laughing cow
dinner: green smoothie (1 scoop whey, green powder, spinach, 1/2 c. frozen berries, unsweetened almond milk)

07-10-2010, 05:11 PM
1) green and fruit smoothie
2) handfull of baby almonds
3) spinach and tomato salad with mango dressing, braised turkey cutlet pieces w/cucumber/dill/yogurt dipping sauce, sauteed vidalia onions and mushrooms w/Tofu Shirataki noodles,herbs from the garden, garlic and parm (yum,yum,yum)
4) maybe a fruit sorbet later on this evening.

Fat Melanie
07-10-2010, 08:40 PM
Was pretty busy today, so I ate conveniently and bought a few convenient items for days I have to run around. Days I normally would cave in for the bad stuff, now I have some things that are decent for those days. I found some sugar-free Slimfast, some golden flax meal to throw in it, and some canned oyster stews for days I don't have much time to cook. I find I'm really losing my appetite! Which is a good thing for me, I never got those full signals before and I'm enjoying how Phase 1 has decreased my appetite.

100 calorie package almond
75% RF cheese
Leftover eggsalad with mayo, celery and onion
SF chocolate Slimfast shake
Romaine heart salad with Green Goddess Dressing
1 slice RF provolone
1/2 cup LF cottage cheese with a tablespoon flax
1 1/2 cups FF milk
SF fudgesicle

07-10-2010, 10:39 PM
Phase II

B: Veggie omelet at Farmers' Market
L: Salad, deli turkey, RF cheese, Greek yogurt
S: Rf cheese stick
D: Steak, steamed veggies, portabella mushrooms

07-11-2010, 10:23 AM
b- not good
l - cottage cheese with blueberries
s - almonds
s - roast beef with veggies and a salad
s - lf cheese


07-11-2010, 04:09 PM
b: banana smoothie (vanilla soy milk, vanilla whey, banana, nutmeg)
l: green coconut curry
d: green smoothie (whey, handful of berries, spinach, green powder, kiwi)

07-11-2010, 04:43 PM
Phase 2

B. ww French toast w/blueberries, pecans, and SF maple syrup
L. avocado & peach smoothie
S. few ww pita crisps w/hummus
D. ww pasta salad, loaded with veggies, hb egg, and lowfat cheese
S. SBD peanutbutter cup