South Beach Diet - Staying On Plan August 15-21 :)

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Fat Melanie
08-15-2010, 02:07 PM
I didn't see a new one so I just copied and pasted from the other one, I hope that is okay. :-)

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?

08-15-2010, 02:33 PM

1. Smoothie:coconut milk, hemp powder, green powder, spinach, carrots, coconut oil, maca, 1/2 banana, 1 date, 1 packet stevia, a chunk of ginger, blueberries and ice and an raw egg.

2. Leftover turkey stir fry: green, red and orange peppers, turkey cutlet chunks, onions, baby eggplant, yellow squash, mushrooms with creole seasoning, a little sesame seed oil and tamari

3. Husband works late today, so just a veggie sandwich (avocado, spinach and sprouts) on flatout and maybe some fruit when he gets home.

08-15-2010, 11:27 PM
Cat, I wish you'd write a cookbook!

Started Phase 2 today, added 1 fruit.

B -- two scrambled eggs with chives
S - yogurt w cinnamon and walnuts
L - 2 baked chicken tenders, salad.p, one cup cantaloupe chunks
S - hummus and veg
D - cream of mushroom soup

I should have had a more substantial dinner, but just wasn't hungry.
L -

08-16-2010, 10:20 AM
B: nf greek yogurt with flax seeds, 6 olives, veggie juice
S: chia fresca, 15 almonds
L: turkey slices with lettuce and canola mayo
S: hommos with a red pepper
D: chicken andiouille sausage with chick peas and arugula

08-16-2010, 02:27 PM
1: greek yogurt, walnuts
2: "cherry limeade" (sparkling water, lime juice and a splash of 100% cherry juice for flavor), ezekiel toast spread with 1/2 laughing cow topped with spinach and tuna/white bean salad
3: broccoli and red pepper strips; chia fresca
4: vegetable stir-fry (peppers, onions, broccoli, asparagus, scallions)

60 min. treadmill

Fat Melanie
08-16-2010, 05:45 PM
Sorry for this really long post, I don't mean to be taking up a lot of space but I have to do this for myself, to hold myself accountable. It's what keeps me in line.

I went off plan for 2 days... not for every single meal but I found over consumption of whole wheat spaghetti combined with a lot of stressing gave me cravings, ones that I could and SHOULD have denied but yet I didn't. That's my responsibility, the cravings did not make me cheat, the only person to blame is myself. I also allowed myself to get lazy, being busy the past few days and my kitchen is a disaster area and it gave me an 'excuse' to grab crap rather than cook something wholesome. SO- before class today I made sure to eat a quick but on plan breakfast and to bring an on plan snack. In between classes today I had 3 hours to kill so while waiting for my English class I sat there planning out my next course of action to stay on plan. I refuse to allow the stress and my new schedule to derail my lifestyle, I love the SBD lifestyle! I felt so crappy just eating a few meals off plan. I've been on plan for many weeks now and I won't let 2 days of my bad choices derail everything, my mindset has been changing for quite some time now. So I won't beat myself up over it, but I will accept full responsibility and make the utmost effort to change occurrences that lead to the bad-eating events of the past 2 days.

So my plan is:

A) Clean up the kitchen.
B) Eat an extremely wholesome dinner with plenty of veggies tonight.
C) Plan out dinner the day before so when I get home from school I am not only coming home to a clean cooking area, but I already have a plan of what I'm making.
D) Make sure to eat a wholesome SBD breakfast before leaving for school, and make sure to keep nutritious SBD snacks on hand whenever I can grab a bite. (Tomorrow's schedule is back to back with classes but I will eat peanuts in a class and hope the teacher doesn't mind, they seem pretty liberal there so I don't think they will mind at all.)

I did purchase agave nectar & shirataki noodles yesterday in Harris Teeter, although shopping while hungry is a big big NO NO!


B- 3 eggs, scrambled
S- handful peanuts
L- Big romaine salad with veggies and dressing.
D- Some type of stirfry with shirataki noodles and green peppers, red peppers, onions, broccoli, maybe some chicken breast.
D- maybe some after dinner FF yogurt with agave nectar and cocoa powder.

08-16-2010, 07:16 PM
OOOOO! I love this!
Phase 1, Day 1.

B: Egg white omelette with reduced fat feta cheese and bell peppers, onions and mushrooms sauteed in 1 TBSP of EVOO, 2 turkey sausage patties and a cup of coffee with 2 packets PureVia.
L: Salad (spring mix) onions, bel peppers, mushrooms, tuna, .5 of a very small avocado and 2 tbsp of Newman's own Olive oil and vinegar dressing.
S:1 large celery stalk with 1 TBSP hummus.
D: Zucchini pizza! Large Zucchini with middle scraped out brushed with a lil EVOO and broiled then filled with a meaty spaghetti sauce (ground turkey, no sugar added spaghetti sauce, garlic, bell peppers, onions and basil) then toppped with 1 Babybel Light cheese round - shredded.
S: SF Jello!

Exercise: 20 minute dog walk, 14 minute Leslie Sanson Speed Walk, Phase 1 Jillian Michaels 30 Day Shred.

YuM and will be sore! Awesome.

08-16-2010, 07:24 PM
Mel - a clean kitchen is always the key to me staying on plan. I never feel like cooking when I have to dodge dirty dishes. Good plan!

08-16-2010, 10:38 PM
Hello Beachers!

I started phase 1 today. I feel great!

B- ricotta muffin, 2 eggs w/bellpepper, onion, & tomato (1 tsp psylum husk)
S- 1 oz cheese
L- 3 oz catfish fillet, 2 cups broccoli
S- 20 peanuts
D- eggplant lasagna (the recipe I found here was great), 2 cups steamed cabbage (1 tsp psylum husk)

96+ oz water

Exercise: 1 hour callanetics, 35 min Biggest Loser Weight loss yoga

Hmmm...I have never had hummus before... I wonder how it tastes...

08-17-2010, 07:17 AM
B: tomato/mozzarella/basil salad (left over), 6 olives, veggie juice
S: chia fresca, 15 almonds
L: turkey, avocado and lettuce salad with canola mayo
S: chia fresca, a yellow pepper and hummos
D: ground turkey/zuccini stir fry

08-17-2010, 09:48 AM
Phase III (More like Phase II for most)

B: Cinnamon omelet
S: RF cheese stick
L: Greek salad (at the State Fair it's the only healthy thing), carrots, hummus
S: Tall skinny hazelnut latte
D: Salad, grilled chicken breast, roasted veggies
S: Almond butter

08-17-2010, 10:54 AM
Apparently my rather off-plan eating in New Orleans over the weekend has sparked some pretty serious cravings. I gave in to the craving monster last night and indulged a serious sweet tooth. no good! a few days of P1 for me.

1: egg whites scrambled with chopped broccoli, asparagus and tomatoes, almond milk
2: turkey roll-ups with red pepper strips, raw broccoli and green beans - kind of a hodge-podge meal.
3: greek yogurt, walnuts, chia fresca
4: grilled chicken, spaghetti squash with basil and tomatoes, steamed broccoli

Fat Melanie
08-17-2010, 06:15 PM
That reminds me, I better do something with my spaghetti squash tomorrow, I forgot it's sitting in the bottom of my fridge. Will plan for spaghetti squash, ricotta, and turkey and onion meatballs with tomato sauce tomorrow, with other veggies in the sauce. (I'm thinking broccoli, carrots, even green beans? Why not! YUM!)

B- Had early meeting at daycare, so got one of those low-carb breakfast bowls at Hardees. They are Atkins suited, not SBD because they've got bacon and sausage. Yuck. Shouldn't have even tried it. Scraped off the bacon bits, threw away the sausage, and ate just the eggs and a little bit of the cheese.

S- 2 slices provolone upon returning home

L- leftover stirfried green peppers and onions with shirataki noodles and chicken breast

D- Big giant salad with dressing

D- maybe peanut butter on an apple

Planning on some beans and greens & eggs, or beans and greens and apple with peanut butter for breakfast tomorrow, class isn't until 10 so have time to cook a breakfast. Need to find a way to incorporate more veggies in now that my schedule is so jam packed. Maybe I should invest in a good lunchbox that keeps food cool, but that'll be after the bills get paid.

08-17-2010, 06:19 PM
Trying to plan again. Using up all the random bits in the fridge and pantry. Phase 2 - buckwheat, and 3 servings of fruit!

B - Coffee with soy milk, 2 Buckwheat crepes with 1 oz melted blue cheese and 2 chopped tomatoes from the garden

S - Smoothie made with cherries, lowfat plain yogurt and soy protein powder

L - Lentil salad with carrots and red pepper, Unsweetened decaf green/white tea

S - 1 oz plain almonds, 1/2 of a big orange with cottage cheese

D- Moosewood moussaka (lowfat Bechamel sauce), green salad, grilled asparagus (I have no idea where this came from at this time of year but my husband bought it so I am going to use it)

Dessert - 1 large peach

1432 calories, 36 g fiber, 40% carbs 31% fat 29% protein.

08-17-2010, 06:37 PM
I need this thread more than ever. Boy have I been bad the past couple days..., Back on it today 100%.

B: smoothie-banana, blueberries, almond milk, pineapple
S: cucumber "chips" 2T hummus
L: Hobbit Shire soup sans noodles
S: cucumber sesame salad w/ 1t sesame oil
D: veggie burger, broccoli with nutritional yeast sauce
D: 1oz 72% dark chocolate

I have got to get to the farmers market soon! I keep saying it and not doing it! Its rained today so that is a decent excuse but tomorrow I am going no matter what!

08-17-2010, 06:59 PM
Phase 1, Day 2.

B: Egg white omelette with reduced fat feta cheese and bell peppers, onions and mushrooms sauteed in 1 TBSP of EVOO, 2 turkey sausage patties and a cup of coffee with 2 packets PureVia.
L: Diced boneless skinless chicken breast, 1 TBSP EVOO, 2 cups green beans, 1/2 a small avocado, 1 serving reduced fat feta. Mixed all together = YUM!
S: 1 celery stick with almond butter.
D: Chicken stir fry! Chicken, EVOO, soy sauce, garlic, ginger, snow peas, mushrooms, onion, bell pepper, red pepper flakes. Yum!

E: 20 minute dog walk, Leslie Sansone's 3 Mile Weight Loss Walk.

08-18-2010, 07:19 AM
B: nf greek yogurt with 2 tbsp. flax, 6 green olives, veggie juice
S: chia fresca, 15 almonds
L: turkey and avocado with lettuce and canola mayo
S: chia fresca, red pepper and hummos
D: chicken curry with spinach

08-18-2010, 07:45 AM
1.5, no grains
B: smoothie - brown rice protein, peach, baby zucchini, chia, hemp milk
L: refried beans, squash, salsa
S: chia fresca, apple
D: kale & beans, fresh tomato salad w/mozzarella balls

exercise: walk at lunch, bike tonight

08-18-2010, 10:52 AM
having a hard time in p1 because my normal meals aren't appropriate. i need to find something else other than smoothies!


1: chopped broccoli, red pepper, onion and spinach mixed with one egg; almond milk
2: veggie "hash" - black beans, salsa, chopped veggies (brocc., onion, pepper, zucchini, green beans, mushroom)
3: raw broccoli with hummus
4: greek turkey meatballs with skinny tzatziki sauce (made with greek yogurt), steamed green beans, cucumber and tomato salad

08-18-2010, 11:29 AM
B: smoothie
S: 2T hummus with cukes
L: veggies stirfry
S: cabbage salad
D: GF Buffalo tempeh sandwich at the Wild Cow(DELISH!) move this one to lunch and lunch and snack to dinner :) if that makes sense!

Or, I can do it hehe
B: smoothie
S: hummus with cukes, 72% dark chocolate with almonds
L: Wild Cow
S: lentil crunchies
D: stirfry with cabbage, onions, mushrooms, shirataki noodles, toasted sesame oil, braggs, red pepper

Thats my damage for the day, going to try to avoid the fridge this evening... about to make dh some dinner and freeze some green beans(finally made it to the farmers market!)

08-18-2010, 12:57 PM
Hi Zeff, your menu is great, takes me away from some usual stuff that is getting boring. Thanks for posting. Never heard of ezekiel toast, what's that? :dizzy:

1: greek yogurt, walnuts
2: "cherry limeade" (sparkling water, lime juice and a splash of 100% cherry juice for flavor), ezekiel toast spread with 1/2 laughing cow topped with spinach and tuna/white bean salad
3: broccoli and red pepper strips; chia fresca
4: vegetable stir-fry (peppers, onions, broccoli, asparagus, scallions)

60 min. treadmill

08-18-2010, 01:32 PM
ezekiel bread is a sprouted grain bread (think dense whole wheat bread). It's great toasted and I often make open faced sandwiches with it since it is hearty enough to hold all the toppings without flopping all over the place. I can find it in several large supermarkets and health food stores. I've always found it in the frozen section, but I've heard of it being with the regular bread. It is lower on the glycemic index than regular bread because of the sprouted grains, and it doesn't spike my blood sugar at all.

08-18-2010, 02:04 PM
Still cleaning out the fridge/pantry:

B- coffee with soy AND regular milk (ran out of soy milk)
Buckwheat crepe filled with scrambled eggs and pinto beans and salsa, low sodium vegetable juice
S- 1 orange with cottage cheese
L - Romaine lettuce salad with tuna salad on top, steamed carrots on the side, decaf green/white tea
S- Turkish salad (nonfat Greek yogurt with crushed garlic, chopped tomatoes, roasted red pepper and a bit of lite Feta cheese)
D - grilled tofu with sauteed cabbage, steamed beets
dessert - maybe sugarfree pudding with fresh-picked blackberries
Exercise: 1 hour yoga, 40 min walk, maybe more later

1265 cal; 35 g fiber; 44% carbs: 25% fat: 31% protein

Fat Melanie
08-18-2010, 06:16 PM
I wonder if a peanut butter and sugar-free fruit preserves on a whole wheat wrap accompanied with celery and carrot sticks would go bad sitting in my bookbag for a couple of hours? I have nonstop classes. Trying to find an energy combo that is OP and will also keep at the same time. I would not do this with tuna salad or a chef salad, for example. Don't have it in the budget to splurge on a nice lunchpack at the moment so looking at other options. What do you guys think? I've been having a lot of trouble getting my veggies in since Monday.

B- Eggs scrambled, on whole wheat wrap with cheese.

S- handful peanuts

S- (upon arriving home) 2 slices RF provolone

Before dinner snack: Ounce of reduced fat cheddar, and a medium banana.

D- FF refried beans with garlic-lime salsa, lowfat cheese, dollop RF sour cream.
Mashed cauliflower with garlic, onion, and Smart Balance.
Steamed green beans seasoned with garlic, Mrs Dash, and tablespoon of parmesan.

08-19-2010, 10:41 AM
On today's menu:

B: chili w/avocado… I really dislike most breakfast food ;0)
S: 1/2 mango
L: salad topped with chili(taco salad)
S: garden fresh watermelon or cantaloupe(not sure which one to break into!)
D: veggie burger, some veggie side, arugula salad

08-19-2010, 12:40 PM
Yesterday - P1, Day3 - down 1lbs.
B: Egg white omelette with Light Babybel Cheese round shredded and bell peppers, onions and mushrooms sauteed in 1 TBSP of EVOO, 2 turkey sausage patties and a cup of coffee with a lil half n' half, .5 tsp vanilla, 2 packets PureVia.
S: None.
L: Salad (spring mix) onions, bell peppers, mushrooms, tuna, .5 of a very small avocado and 2 tbsp of Newman's own Olive oil and vinegar dressing.
S: 30 Pistachios and a lil almond butter (I know it is over our nut limit, was sooo hungry for some reason!)
D: 4 Hot wings (I know over fat limit as well, bad beacher!), broiled salmon and shrimp with veggies.
E: None.
Water: 100oz – was still thirsty! Good ‘ole phase 1!

Today - P1, Day 4 - Down 1.2lbs, was not affected by a lil extra fat at dinner last night.
B: 2 harbboiled eggs, asparagus, cherry tomatoes drizzled with EVOO, salt and pepper. 1 Light Babybel Cheese Round on the side. A cup of coffee with a lil half n' half, .5 tsp vanilla, 2 packets PureVia.
S: Celery Stalk with Almond butter.
L: Salad (spring mix) onions, bell peppers, mushrooms, tuna, .5 of a very small avocado and 2 tbsp of Newman's own Olive oil and vinegar dressing.
S: Red bell pepper strips with hummus.
D: Lean cut of beef with asparagus and black soy beans on the side. (black soy beans are filled with fiber)

E: 20 minute dog walk, 14 minute Lelie Sansone Speed Walk Mile, Level 1 Jillian Michael's 30 Day Shred.

08-19-2010, 02:03 PM
mel - the wrap would be fine :)

Love my beans on P1!

1: sauteed garlic kale w/ 1 poached egg, coffee
2: veggie hash
3: cukes & hummus, chia fresca
4: garlic turkey meatballs, skinny tzatziki, green beans, cucumber and tomato salad

08-19-2010, 06:11 PM
Phase 2

B - cherry vanilla yogurt/protein powder smoothie
L - grilled tofu with cabbage salad, lentil salad
S- broccoli & cauliflower with hummus
D - at a friend's house - we will grill fish, hopefully salmon, and I'm bringing the sides: tomato/cucumber salad (from the garden!), a veggie onion soup from Deborah Madison's Vegetable Soups cookbook (it includes bread, but I am using homemade whole wheat bread), baked feta & walnut salad
dessert - fresh peaches with homemade yogurt

Fat Melanie
08-19-2010, 06:52 PM
Thanks Zeff! :)


Running late this morning:

L- lean sirloin steak with carrots & green beans

S- 2 slices provolone

S- 2 slices Wasa Fiber toast/cracker (whatever they're called) with a drizzle of agave nectar... (sooo delicious. DS loved it too. I know one of them is a serving but I need carbs today.)

D- Cobb salad with greens, chopped egg, cubed smoked turkey breast, nixed the bacon, and chunky blue cheese dressing.

Running on 2 hours of sleep and this will probably be a carb heavy day... may have a peanut butter and SF strawberry preserves sandwich on whole wheat later.

08-20-2010, 07:27 AM
Recreating yesterday (Thursday):
B: nf greek yogurt with flax, tomato juice
S: chia fresca, 15 almonds
L: hummos with a red pepper, turkey with canola mayo
S: remaining hummos and green beans
D: pork chop and roasted cauliflower

B: nf greek yogurt with flax, tomato juice
S: chia fresca; 15 almonds
L: Cobb salad - perfectly on plan
S: snack foods that come in a bag, totally off plan, enough said + wine
D: london broil and salad, back on plan

08-20-2010, 08:49 AM
i have a tough workout ahead of me this morning. a real butt-kicker of a cycling class + strength training. trying to keep the food light in the AM.

1: greek yogurt, walnuts
2: greek turkey meatballs, skinny tzatziki, tomatoes, broccoli
3: red bell pepper strips w/ hummus
4: salmon, roasted zucchini, onions, tomatoes and roasted zucchini with orange zest

not hungry at all today. forcing myself to eat a bit.

Fat Melanie
08-20-2010, 01:44 PM
B- PB with SF strawberry preserves on a whole wheat wrap, drizzled with a small amount of agave nectar.

L- HUGE salad with Romaine & Alfalfa Sprouts, Green peppers, 3 oz chicken breast and ranch. Thank god I don't have any more classes today... time to finally sit down and eat a real lunch.

S- Leftover mashed garlic cauiiflower
Seasoned green beans.

D- Chicken 'cheesesteak' saute with onion and green peppers, RF provolone.
Canned greens (mustard, turnip, or collards.) *
Another veggie side or beans.

D- 3 minute Chocolate Soy cake topped with agave nectar

08-20-2010, 04:02 PM
Another weekend away, so I'm going to do the best I can. Bringing a cooler with stuff, etc. Leaving this afternoon.
I finally saw another decade on the scale :carrot: so I don't want to blow it!!

Phase TWO

B - black tea, toasted homemade whole wheat garlic herb bread with lf cheese and fresh tomatoes from the garden
L - Huge Romaine lettuce salad with the "works" (beets, edamame, blue cheese crumbles, broccoli, red pepper, beans, whatever else I find in the fridge...) and leftover homemade onion stew.
S - Lentil salad
S2 Fresh peach yogurt smoothie, with cottage cheese
S3 - on the road? broccoli, cauliflower, red pepper and carrots with hummus
D- I am sorry to say it but it will probably be at Denny's 'cause where we are staying is the middle of nowhere and the people I am going with love it. So I plan to have the Boca Burger with fruit instead of fries and herbal tea. Maybe a side salad if it's not just iceberg lettuce.

08-21-2010, 11:45 AM
1: chocolate cheesecake smoothie (yum!) with a teeny bit of peanut butter.
2: bbq chicken at a local boucaniere (plus a bit of jambalaya and cornbread dressing :devil:)
3: raw veggies w/ hummus
4: kids are having pizza at sleepover...i think i'll just stick with a big salad after the lunch i had

Fat Melanie
08-21-2010, 12:54 PM
B- 1/2 cup FF refried beans topped with garlic lime salsa and 2 tablespoons light sour cream.
1 3/4 cups mustard greens with 1 tablespoon Smart Balance and garlic.
Coffee with small amount of nonfat dry milk, Splenda, and vanilla flavoring.

L- Large salad with Alfafa sprouts, lettuce, and any leftover veggies in the fridge.
Topped with 3 oz chicken breast and ranch.

D- Leftover Chicken "Cheese-steak" saute with loads of green peppers and onions.
Stirfried bag of cabbage and carrots.
Turnips greens seasoned with vinegar and herbs.

Snacks: 1 Wasa Fiber crispbread drizzled with agave nectar.
3 Minute Chocolate Soycake topped with melted peanut butter.

I'm still uncertain about the agave nectar but I use it in very small amounts.