South Beach Diet - On Plan Thread - week of Oct. 4




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zeffryn
10-04-2010, 12:54 PM
It's October already, ladies!

It's time for a new week of talking On-Plan! This is the place for South Beach meal plan and food support, encouragement and questions.

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?


zeffryn
10-04-2010, 01:00 PM
1: greek yogurt with homemade applesauce (just apples and cinnamon)
workout
2: wasa fiber flatbread spread with avocado, topped with cheddar and hard boiled egg; orange
3: chia fresca
4: fall vegetable curry (sweet potatoes, cauliflower, onions, chickpeas), wilted spinach

Usernametaken
10-04-2010, 07:24 PM
B-Slightly off-plan, stepdaughter made me breakfast in bed and I wasn't about to send her back for the SF preserves
L-Spaghetti squash, NSA pasta sauce, 1 wedge laughing cow
S-Kale chips
D-Tofu and veggie stirfry


murphmitch
10-04-2010, 10:21 PM
Phase II

B: V8, 2 boiled eggs
S: RF cheesestick
L: Large salad with garbanzo & kidney beans
S: Tall skinny hazelnut latte
D: Taco bake, carrots, hummus
S: Almond butter

zeffryn
10-05-2010, 09:54 AM
phase 2

1: pumpkin breakfast cookie (pumpkin puree, oats, almond butter, protein powder)
2: leftover fall vegetable curry
workout
3: spinach and caramelized onion frittata, pea pods
4: greek yogurt with applesauce

EmmaD
10-05-2010, 03:40 PM
Phase 2
B - Coffee with lowfat milk
yoga, walking
Chocolate cheesecake smoothie using rinsed cottage cheese (last time it was too salty with the cc I have)
L - Shirataki noodles with peanut sauce and a whole lot of broccoli, 1/2 Pink Lady apple
S - celery with laughing cow light
S - tofurkey roll ups with light cream cheese, green onions and roasted red pepper
D - roasted turnip soup, mixed greens/ricotta gnudi with a simple light bechamel sauce (they're already pretty salty and I think marinara might be over the top), green salad

ETA: back to checking with FitDay. 1248 Cal, 26 g fiber, 34% carbs (110 g) : 38% fat : 29% protein (91 g)
OMG - more than double my sodium goal :o dang soy sauce

KO
10-05-2010, 04:22 PM
Ph 1 ish
Breakfast
1 scoop protein
8 oz unsweetened almond milk
Snack
sausage flax muffie (not sure if my banquet turkey sausages are legal)
Lunch
2 pieces roasted chicken (I eat dark meat it's easier to digest with the WLS)
salad
Snack
nada lunch was huge!
Dinner
Chicken breast and sauteed collards with turkey bacon

Later if needed Diet cocoa
7 cups liquid today! More hot tea coming!!

Zeff when I go back to eating refined carbs hook me up with your cookie recipe

chubbybunny29
10-05-2010, 04:24 PM
Breakfast - 2 devilled eggs, celery
Snack -celery and a couple of slices of cheese
Lunch - baked chiken breast with a bit of lemon-pepper seasoning, brocolli
Snack - Celery with hummus
Dinner - TBD - probably chicken in a stirfry over a bit of brown rice.

zeffryn
10-05-2010, 04:31 PM
KO - it's really simple and pretty versatile. I used to make them with 1/4 c. old fashioned oats, half scoop protein powder, half banana and 1 tsp. almond butter (mash it all together, adding a bit of milk if necessary and then refrigerate overnight), but today I replaced the banana with pumpkin for a fall flavor. it was yummy! seems like a lot of different combinations available.

Usernametaken
10-05-2010, 05:39 PM
Phase 2
B-Steel cut oats with PB
L-Left my tofu/veggie stirfry at home, so had to make do with what was in the vending machine :(
S- flatout, cheese stick, spinach
D-Burger, baked sweet potato

zeffryn
10-06-2010, 09:25 AM
emma, i found that i have to rinse my cottage cheese too. it's just too salty!

argh. lunch plans changed because DH took my lunch to work for his lunch! I guess that is what not communicating gets me :)
p 2

1: greek yogurt with applesauce
workout
2: wasa fiber flatbread, 1 hardboiled egg, spinach, slice turkey breast deli meat and a bit of mustard for a turkey "sandwich"; orange
3: coffee and almond milk over ice, half a lara bar
4: roasted chicken breasts, roasted veggies (red onion, brussels sprouts, sweet potatoes), either salad or sauteed spinach
5: a few raw almonds

exercise: 30 minutes strength training circuit, 45 min. cardio (need to pound out 3.1 on the treadmill and will probably finish the time on the elliptical)

woo! feeling motivated today!!!


Would someone take a look at my menu and offer any constructive criticism if necessary? thanks!

p.a.
10-06-2010, 11:20 AM
phase 2

b-
cereal/skim milk/banana
water/chia seeds
s-
ls v8
water/chia
2 hb egg whites
l-
tuna/salad/dressing
water
s-
apple
cottage cheese
s-
chicken leg
salad/dressing
cauliflower/lc cheese
skim milk
s-
tea

BellaLucia
10-06-2010, 12:09 PM
Phase 2, day 31 on SBD

plum
eggs
plum
nuts (10)
water (8 cups)
nuts (10)
Beans (3 servings)

zeffryn
10-06-2010, 12:46 PM
FO - is that your meal plan for the entire day? looks a little...um...light? :)

rdw1
10-06-2010, 12:47 PM
um, FO? Where's your veggies? lol

ETA: Zeff, we're on the same... um, page there! LOL

BellaLucia
10-06-2010, 01:04 PM
Oh, I forgot beans, sorry everyone!

rdw1
10-06-2010, 01:47 PM
That doesn't answer the veggie question ;)

BellaLucia
10-06-2010, 02:08 PM
Beans are veggies, aren't they?

SusanMay
10-06-2010, 02:33 PM
Beans are veggies, aren't they?

Yes, they are considered veggies on SB. :)

It is recommended that you only have 1/3 -1/2 c. per meal though, unless you are a vegetarian and are using them for protein as well. I believe it is due to how calorie-dense they are. Looking at one of my cans, a half-cup of black beans has 100 calories, so if you were to eat 2 c. of beans per meal as your veggies, you would be consuming 400 calories in beans alone.

EmmaD
10-06-2010, 02:53 PM
Beans are GREAT for fiber and some nutrients... but like Susan said, they are pretty high in calories and don't pack the nutritional punch of say, kale or spinach or cabbage or tomatoes or cauliflower or peppers or a sweet potato or broccoli. You get the point, haha.
:carrot:More veggies! :broc:

I remind myself of this all the time...

Phase 2

B - yogurt smoothie with homemade lowfat yogurt, wild blueberries and unsweetened soy protein powder
L - Romaine lettuce, tuna and edamame salad with avocado Green Goddess dressing, brewed white tea
S - broccoli and orange pepper strips with hummus
S - sliced tomatoes with mozzarella cheese
D - grilled tofu with sauteed cabbage, "creamed" spinach, maybe some quinoa pilaf
dessert - 1/2 an apple with fresh walnuts (from the tree - yum!)

chubbybunny29
10-06-2010, 03:29 PM
Breakfast - 1 egg, green pepper strips, 1 slice whole wheat bread
Snack - a few slices of cheese, more green pepper strips!
Lunch - soup (woke up late, so this is canned soup, but has no pasta, potatoes or rice, so I'm choosing the lesser of evils). Celery sticks
Snack - Celery w/ hummus
Dinner - no idea, plans in flux for tonight, may be eating out or going home, not sure!

murphmitch
10-06-2010, 07:11 PM
Phase II

B: V8, 2 hard boiled eggs
S: RF cheese stick
L: Large salad, carrots, hummus, garbanzo beans
S: Tall skinny hazelnut latte
D: Salmon, roasted veggies, a little pesto
S: Almond butter

rdw1
10-06-2010, 07:17 PM
FO- I could be wrong, which really wouldn't be suprising ;), but I thought we were supposed to get 4c of veggies and most of them to be of green leafy veggies... I am a vegetarian though and have never counted beans to be vegetables, I consider them more starch... JMO...

Today I have had
B: 1/2c ff refried beans coffee with 1.5c almond milk(Lots of coffee this morning!)
S:-
L: 2c stirfry veggies with 1c shredded cabbage and a half serving brown rice pasta
S:-
D: 1/2 Kashi veggie pizza, big salad

SusanMay
10-06-2010, 08:01 PM
FO- I could be wrong, which really wouldn't be suprising ;), but I thought we were supposed to get 4c of veggies and most of them to be of green leafy veggies... I am a vegetarian though and have never counted beans to be vegetables, I consider them more starch... JMO...


The basic breakdown is 1/2 c. of veggies with breakfast and 2 c. with both lunch and dinner, so a minimum of 4 1/2 c. in a day. Beans are considered a vegetable, and strongly recommended, especially in P1 because they will help provide the carbs to keep you out of ketosis. I'm about 99% sure the 1/3 - 1/2 c. serving that I mentioned earlier - which is per meal, not per day - is due to the caloric intake, but that is not coming from a vegetarian diet standpoint.

I've never heard of a leafy green requirement. Tomatoes and onions, which are both higher in sugars are just as good as spinach in SB-land. I actually don't eat a lot of leafy greens, but focus on what I consider more filling vegetables. A salad is usually something that I will do if I don't have any other options or time. We eat a lot of fresh green beans and broccoli, and onions, green peppers and tomatoes are on the menu daily in our house. The 2 c. measurement is pre-cooked weight too, and I can caramelize a cup of onion into just a few bites, and there have been many days where my veggie quota has been mainly tomatoes!

The site that I used to frequent (which has crashed... :mad: - but hey, I'm here now :) ) had a wonderful breakdown of all of the foods that are okay on the different phases, as well as recommended serving amounts. It was a super-nice resource for quick answers, especially since I lent my SuperCharged book to a friend quite a few months ago.

Beans shouldn't be counted as a starch in SB world. If they were, I'd never get to eat my Earthgrains thinbuns that I'm addicted to because I'd use up all my starches on beans! :)

ETA - found the same basic info here in the FAQ section under how to adapt your meal plan: I'd post the link, but I'm too new...

The major differences I see with this right away from the one I used is that dairy is up to 3 c. on phase 2 and 3 now, and for your good fats, the 1 tbsp. mayo and oil also would list 2 tbsp. salad dressing as another option.

rdw1
10-06-2010, 10:13 PM
I guess I thought that because they are listed in a different category here on the FAQ section than the one with the veggie requirements(On the foods lists). I always counted them as protien is what I meant to say, not statch. Like I said I am vegetarian and don't eat many meat subs. If I counted beans as veggies and the before measurings of my spinach and stuff I guess many days I am eating like 8-10c of veggies a day. Wowza Good thing I love them ;)

However, I still think for nutritions sake we need a mixture of veggies not just beans in our diets. ..

Usernametaken
10-06-2010, 10:25 PM
Phase 2-
First completely on plan day this week
B-Kashi GoLean
L-Zucchini "spaghetti" with SF pasta sauce, pear
D-WW pasta puttanseca with zucchini and lean ground beef

SusanMay
10-07-2010, 08:48 AM
However, I still think for nutritions sake we need a mixture of veggies not just beans in our diets. ..

I agree 100%! :hun:

zeffryn
10-07-2010, 10:13 AM
not as motivated as I was yesterday....maybe some coffee will remedy that. i have some inflammation in my shoulder that makes moving my arm much at all quite painful. looks like it will be a cardio only day today.

lunch ended up being kind of skewed. DH is home on vacation from school, so we went out and ran some errands after the gym, stopped for lunch at our favorite burger place. i was proud of myself that i didn't have the burger and fries, but a grilled chicken sandwich (sans bun) and a salad instead of fries. i didn't even miss the burger.
-
P2

1: vitatop; greek yogurt topped with applesauce
workout
2: grilled chicken breast, salad with a few fork tines of french dressing
3: orange, chia fresca
4: chicken and sweet potato stew (taking a VERY not beach friendly recipe and beaching it up, we'll see)

exercise: 45 min. cardio (3.1 miles on treadmill, and then whatever else i feel like doing for the rest of the time)

EmmaD
10-07-2010, 12:23 PM
Tonight will be out - somewhere - so I'm keeping things on the lighter side until then

Phase 2

B - coffee with lf milk
walking, pilates class
blueberry protein yogurt smoothie
L - leftover sauteed cabbage with grilled tofu
S - celery with laughing cow light cheese
D - out. I'll do the best I can but there WILL be alcohol involved ;)

p.a.
10-07-2010, 02:14 PM
phase 2
b-
cereal,skim milk
coffee
water
s-
water/chia seeds
ls v8
l-
melba toast/2 pc cold meat/cheese
celery stix
water
s-
apple
water
s-
veggie soup or chicken legs/salad (depending how stomach is feeling..kinda wonky lately)
skim milk
s-
tea

jyoyo78
10-07-2010, 04:13 PM
P1

b'fast
coffee w/sf creamer
eggstarts w/laughing cow cheese wedge and avacado

lunch
low sodium V8
white bean turkey chili
celery w/cheese wedge

snack
handful almonds w/string cheese
earl gray tea w/splenda

dinner
2 garden burger patties w/lettuce, tomato, guacamole & pickles - no bun
sweet potato fries w/SB ketchup (not sure if I'm supposed to have sweet potatoes on P1) oops ;)

Usernametaken
10-07-2010, 11:08 PM
Phase 2
B-Kashi go lean
L-Leftover pasta puttanesca, small slice of ww spinach/artichoke pizza
D-chicken breast, 1/2 a sweet potato (curly oven fries ftw), kale chips
S-light beer, pear

Tomorrow is my student teacher's last day, so EVERY one of my classes is bringing sweets. Wish me luck!

zeffryn
10-08-2010, 09:48 AM
1:sauteed edamame topped w/ a poached egg
2:lunch was at a new cafe - had a goji berry/peach smoothie (made with splenda), and a salad with peppers and chicken and a few fork tines full of sesame ginger dressing. yum!
4: chicken breasts sauteed in a pan with sweet potatoes served over spinach; salad
5: wiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiine\

Taking the day off from the gym. I'm feeling really run down. My kids were sick earlier in the week and I wonder if my body is telling me to slow down a bit. I'm going to take some vitamins and lie down for a bit.

jyoyo78
10-08-2010, 10:59 AM
P1

b'fast
coffee w/sf creamer
eggstarts w/laughing cow cheese wedge

lunch
white bean turkey chili
low sodium V8

snack
handful almonds w/string cheese

later snack
cucumbers w/hummus
1 oz bag of peanuts

dinner
flatout tortilla pizza w/turkey pepperoni & cheese (it was a late night...i made the pizza for my son, then ended up having one myself...ugh...so this was more of a phase 2 dinner ;) )

EmmaD
10-08-2010, 04:16 PM
Phase 2ish, no grains

B - coffee with almond milk, blueberry/yogurt/soy protein smoothie
L - the cabbage and grilled tofu I never ate yesterday, some sliced tomatoes
S - broccoli and orange pepper strips with hummus - gotta make or buy some hummus!!
S - dried green beans, some raw almonds & walnuts
Gym for weightlifting
D - Hopefully my favorite Mediterranean salad at a local restaurant

Usernametaken
10-08-2010, 11:23 PM
B-Kashi GoLean
S-OP
L-sweet potato curly fries (baked), Kale chips
D-falafel, greek salad, hummus and chicken