South Beach Diet - Starting phase one, need simple meal ideas




paulny
01-22-2011, 09:07 PM
Hi.... I am starting phase 1 monday. I am nervous bc this diet seems very constricting bc i am used to WW or Atkins and this seems like high protein low carb and low fat, which is more difficult. Anyway whats some simple meals ideas for phase one. I am a 29 year old guy and dont cook anything crazy (beyond meat and veggies, amd eggs). Is eggs my best best for breakfast, chicken and spinach leaves for lunch and meat and broccoli for dinner? What is some filling snack ideas? Thanks a lot!


cottagebythesea
01-22-2011, 09:55 PM
:welcome: Paulny! You're going to hear this over and over again here, so let me be the first to ask, "Have you read the book?" There is a lot of information about this plan and the different Phases, but it's essential to understand the fundamentals of way of eating. Be sure to check out our FAQ section, and as for simple, easy recipes, we have some really great ideas in our recipe section.

Good luck, and we look forward to hearing from you often! It will be nice to have a guy around again. :)

LADY WINDSONG
01-23-2011, 05:43 AM
Paul, do a search on SB menus, recipes and about the diet in general. 3FC has a great recipe area and all the information located at the top of the SB page.

Kalyn's Kitchen is a nice place as well as Food.com and read the food list alloweed and you can use your imigination and have fun in the litchen.
Veggies, eggs and protein are your friends. Beans and salads and lots of different soups are amazing. You can do this. :mouse:


LADY WINDSONG
01-23-2011, 06:27 AM
South Beach Breakfasts – Phase One

* A serving of protein, such as eggs, meat, tofu, or cottage cheese
* At least one serving of vegetables or tomato juice or vegetable cocktail juice (such as V-8)
* A calorie-free beverage such as coffee or tea


South Beach Lunches

* A serving of approved protein
* Several servings of vegetables, including beans (legumes).
Salad
* 1 to 2 Tablespoons of salad dressing 3-4 grams or less of sugar
* Dairy if desired (remembering the limits)
* Calorie-free beverage, such as water

South Beach Dinners

* A serving of approved protein
* Several servings of vegetables, including beans (legumes).
* Dairy - check how much you have left, and add in as desired -
* Approved fat for cooking or dressing vegetables – 1-2 Tablespoons
* Calorie-free beverage

Snacks
The South Beach Diet requires two snacks per day. The ideal snack has both a vegetable and a protein source

8675309
01-23-2011, 07:27 AM
Hello,

My favorite breakfast is eggs, normally 2-3 hardboiled ones w/ some sort of turkey bacon and cut up veggies as I tend to be on the go and don't really have time to sit and cook something warm (i cook everything the night before). You could also try "egg cup" recipes, which as super yummy too and you can freeze them and then pop them in the microwave for 3 minutes or so.

Lunch wise, I love salads. Simple and easy and if you need to you can get one out and about that conforms to the rules. Another stand by is veggies with a good serving of cheese if I'm having a big dinner or just not hungry.

Dinner wise, A protein + tons of veg. Simple and easy. If you miss the "breading" on meats you can try and find almond meal/ground almonds and do 2 tbsp if you haven't had your nut serving (at least, I did? o.o).

Here's the thing I did WRONG according to the book, I didn't do snacks unless I was hungry (in which case I had the 20 peanuts you are allowed) as my meals weren't at "set times". I know. I know. But, I think the key is to make it work for you! ;)

I highly recommend reading the book though, as it has a LOT of information in there which is a must to getting through phase 1.

Heidi58
01-23-2011, 08:55 AM
Welcome! :welcome2:

I think once you've figured out exactly what's allowed and what isn't, you won't find SBD so restrictive. Especially if you take advantage of all the recipes here and on Kalyns Kitchen (http://kalynskitchen.blogspot.com/).

If you like eggs, they're probably the best bet for breakfast. I'm not big on eggs so my phase 1 breakfasts are nontraditional - usually left overs from dinner the night before! :)

As Windsong said, there are lots of great recipes around. A few of my favorite phase 1 recipes are:
*Easy Salsa Baked Chicken (http://www.3fatchicks.com/forum/entrees-phase-1/47848-easy-salsa-baked-chicken.html)
*Taco Bake (http://www.3fatchicks.com/forum/entrees-phase-1/38592-taco-bake-phase-i.html)
*Crack Slaw (http://www.3fatchicks.com/forum/entrees-phase-1/194446-colls-modified-crack-slaw.html)
*Deep Dish Italian Pie (http://www.3fatchicks.com/forum/entrees-phase-1/153172-spaghetti-squash-deep-dish-italian-pie.html)

My favorite snacks are:
*laughing cow cheese with celery
*hummus and veggies
*string cheese and a can of v8
*almonds or pistachios and a can of v8
*cottage cheese with cucumber or red pepper slices

Good luck! I hope you'll be as successful and happy with SBD as I am.

paulny
01-23-2011, 10:02 AM
Thank you so much for the replies!!! It is very encouraging. I feel better about this.
Quick question, can u have danon light n fit in phase 1?

LADY WINDSONG
01-23-2011, 10:56 AM
MILK/DAIRY
Except for half and half, 2 cups allowed daily, including nonfat yogurt or lowfat plain yogurt
Greek Yogurt nonfat
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (2 tablespoons)
Low-fat plain, vanilla, or artificially sweetened soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
yogurt low fat or nonfat plain

paulny
01-23-2011, 11:36 AM
MILK/DAIRY
Except for half and half, 2 cups allowed daily, including nonfat yogurt or lowfat plain yogurt
Greek Yogurt nonfat
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (2 tablespoons)
Low-fat plain, vanilla, or artificially sweetened soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
yogurt low fat or nonfat plain


Do u know if danon light and fit falls into this or does it have to be plain yogurt?

LADY WINDSONG
01-23-2011, 11:55 AM
I do believe it is for Phase 2.

CyndiM
01-23-2011, 12:11 PM
Are SF Puddings & Yogurt allowed on Phase 1 (http://www.3fatchicks.com/forum/sbd-frequently-asked-questions/223342-sf-puddings-yogurt-allowed-phase-1-a.html)

paulny
01-23-2011, 12:14 PM
Perfect...Thanks

plusmince
01-23-2011, 12:28 PM
Hi! Paul, good to see you here. Best of luck with phase I. Once you've read the book, this section of 3FC should be very helpful for you.

I'd stay away from the Dannon light and fits for your 14 days of phase I. I have, and a whole bunch of them are in my fridge waiting for me to enter phase II. I do think they will be a good protein dairy source then, and due to being made with an artificial sweetener, they will not be too high in the glycemic index. However, I don't plan on eating one everyday, maybe every toehr day. I hope that will work out with my metabolism.

paulny
01-24-2011, 12:04 PM
Today is day one on the diet. Went food shopping yesterday. I really hope I stick to this. My wedding is in June.

Schmoodle
01-24-2011, 05:02 PM
Welcome Paul! As you see there are many smart and experienced chicks here that can help with any issue you have. You can definitely do this.

paulny
01-24-2011, 05:43 PM
Thanks Schmoodle. What's some easy go to food if I am hungry? I thinking Brocolli and salad dressing...I am following what the book says but i am a big guy (280lbs) so its a drastic change and seems like low calories.

murphmitch
01-24-2011, 11:23 PM
What's some easy go to food if I am hungry? I thinking Brocolli and salad dressing...I am following what the book says but i am a big guy (280lbs) so its a drastic change and seems like low calories.

I try to eat protein and veggies for snacks.....V8 juice, boiled eggs, 2 TBS nut butter, veggies with hummus, RF cheese sticks or the Ricotta Creme dessert, glass of milk or skinny latte, deli meat roll-ups with Laughing Cow cheese, roasted chickpeas. The veggies fill you up and the protein helps stabilize you blood sugar.

paulny
01-24-2011, 11:58 PM
I try to eat protein and veggies for snacks.....V8 juice, boiled eggs, 2 TBS nut butter, veggies with hummus, RF cheese sticks or the Ricotta Creme dessert, glass of milk or skinny latte, deli meat roll-ups with Laughing Cow cheese, roasted chickpeas. The veggies fill you up and the protein helps stabilize you blood sugar.

Great snack ideas! I will def try it! Thanks!

RiverGirl
01-25-2011, 01:24 AM
Hello Paulny, welcome to the group!

I too am not big into cooking, so basically I just pick and choose what I like from the 'allowed' foods for my snacks (and often my meals)

My current favourite snack is a piece (or two) of deli meat (usually ham) smeared with a dab of low fat cream cheese with a cucumber spear (or green onion or pickle ... or a combination of whatever veggies)placed along the edge and rolled up (jelly roll style).

Its kind of like eating a mini breadless sandwich. Just thought I'd share!

LADY WINDSONG
01-25-2011, 05:03 AM
You CAN and WILL do this. :mouse: