South Beach Diet - On Plan Thread 4/10-17

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04-10-2011, 08:46 AM
Sunday Phase 1.5
B: lf cottage cheese with hot avjar, avocado
S: cheese stick
L: leftover chicken salsa bake, 6 triscuits
S: carrots, sugar snap peas
S: roasted chick peas
D: Chicken sausage and salad

04-10-2011, 08:58 AM
OK - so yesterday first:
At an outdoor tournament from 7 am - 7 pm, so this is a little weird:
B: south beach cereal bar
S: small apple
L: south beach cereal bar
S: another small apple
D: leftover sirloin

Lousy day for veggies and water (NOT a fan of portos . . .)
Think I better go have a salad or 5.
Be well -

04-10-2011, 11:52 AM
Dinners for the Week
Sun: Spaghetti squash deep dish pie
Mon: Curried chickpea & vegetable stew on quinoa
Tues: Cauliflower shepherd's pie (
Wed: Greek salad with chicken
Thurs: Traveling
Fri: Traveling
Sat: Traveling

04-10-2011, 02:00 PM
Phase 2

B: egg, ww toast, 1/2 banana, nf milk
L: protein smoothie (unsweetened coconut milk,spinach,1/2 banana,protein powder)
S: veggies and hummus
D: chicken burger (no bun), onion, tomato, roasted broccoli, sweet potato fries
S: nf greek yogurt, blueberries

04-10-2011, 02:32 PM
Wt: 165.4
B: Deli chicken, tomato, egg, and cheddar scramble in a WW tortilla
L: Peaches & cottage cheese
Sn: Fruit & yogurt parfait from McD's
S: Deep dish spaghetti squash pie... turned out well!
Sn: Will probably snack on veggies & hummus during Mildred Pierce.
Ex: Off today

04-10-2011, 04:00 PM
b. Fibre1, ground flax, yogurt, blueberries
l. large spinach salad with some bacon bits, 2 HB eggs, croutons and oil and vinegar dressing
s. grapes
d. pork cutlet, green beans, sliced tomato with pesto

04-10-2011, 08:16 PM
Sunday, Phase 1

1. Skinny Latte
2. Southwest garden fritata (eggs with mushrooms, spinach, onion, and tomatoes, 1 slice jack cheese, 1 T. avacado, 2 T. tomato salsa)
3. 1 pickle and a glass of tomato juice (I hope pickles are allowed???)
4. Grilled Chicken breast and salad of lettuce and tomato (no dressing)
5. Cinnamon Curry Tuna Salad

04-10-2011, 09:42 PM
Phase 2ish

B: coffee, homemade sf banana bread
L: turkey breast, lf cheddar, lite mayo, coffee
S: FF greek yogurt
S (taste testing while I cooked): 1/2 an egg muffin, 1/2 a sausage
D: red lentil dal, greek yogurt and cilantro
S: kale chips

water: 10c. Maybe more!

04-10-2011, 10:26 PM
Phase 1.5

B - ate out and had a 2 egg scrambled with ground beef, spinach, blk olives, and onions along with a side of fresh fruit and decaf coffee w/milk.
L - 1 cup ff plain Greek yogurt w/sf jam and 1/2 oz walnuts.
D - Crack slaw and tomato
S - if I have one it will be another yogurt like lunch

04-11-2011, 12:08 AM
B: 1 egg, 2 egg beaters, portabella mushrooms, onion, V8
L: green beans, tenderloin, beans, cottage cheese, grape tomatoes
S: edamane
D: tenderloin, collards, Black eye peas,
S: lite & lively yogurt, strawberries, milk

04-11-2011, 01:47 AM
Sunday, April 10, 2011 (Day 43)

Weight: 239.0 Down 3 pounds this week :carrot:

Breakfast: Oatmeal Pancakes; 2 slices turkey bacon; V8; 2 cups coffee each w/ c 1% milk and sweetener - Vitamins

Snack: Yogurt with 1/8 t lemon jello

Lunch: Chicken Crackslaw

Snack: Triscuts and LC cheese

Dinner: Chicken Souvlaki with Tzatziki and cucumbers

Snack: Fresh Berries

04-11-2011, 06:58 AM
Monday Phase 1.5
B: lf cottage cheese with hot avjar, avocado
S: edamame
L: chicken sausage with roasted brussel sprouts, 6 triscuits
S: carrots and sugar snap peas
D: pulled pork with mashed cauliflower

04-11-2011, 09:57 AM
Had a pretty good weekend, no exercise really, but pretty on plan. had terrible allergy attacks all weekend, trying not to let them interfere with my week as well.


1: oats soaked in unsweetened coconut milk, 1 chopped strawberry, 1/4 banana, chia seeds, 1 tsp. pb; hot lemon water
2: curried lentil soup over spinach
3: carrots and hummus
4: grilled cajun catfish po'boys (I couldn't find 100% whole wheat po'boy buns, so I think I will skip the bread); salad
5: yogurt maybe?

exercise: 60 min. interval training (strength + speed)

goal this week: continue to drink water - 120 oz. per day, continue to not snack after dinner...I feel so much better when I don't, I don't understand why it is so hard for me! definitely my biggest obstacle.

04-11-2011, 10:58 AM
Wt: 163.4
B: Choco-banana breakfast cookie
Sn: Veggies & hummus
L: Leftover spaghetti squash pie
Sn: Sugar-infused berry & yogurt parfait from the cafeteria (Why do they have to ruin such naturally tasty goodness with so much extra sugar!?!)
S: Spinach, zucchini, and chicken casserole
Ex: To follow.

04-11-2011, 10:59 AM
B: scrambled eggs, many veggies, turkey bacon, V8
S: apple
L: turkey hot dog, carrots, pita bread
S: tomatoes, tzatziki sauce
D: chicken, large salad, balsamic vinaigrette

04-11-2011, 12:13 PM
Morning darinesto, I was just reading your food list from yesterday and was wondering how you cooked your collards and black eye peas. My husband is from Alabama and believe me, he loves both but the way they cook them in the South is definitely not South Beach friendly but oh so good. Hope you have modified yours to be on plan.

Z - Can you explain how you do you oats and what kind of oats you use?

04-11-2011, 12:29 PM
T&T - with the oats, I just use regular rolled oats. I put 1/3 c. of dry rolled oats in a bowl along with 1 T. chia seeds. Add 3/4 c. unsweetened milk of your choice, stir and stash in the fridge until morning. I always top it with 1 t. nut butter and fruit. easy, nutritious, fast and filling! it usually keeps me full for 3 full hours.

04-11-2011, 12:57 PM
Phase 2

B: shredded wheat and bran cereal, 1/2 banana, nf milk
L: protein smoothie (unsweetened coconut milk,spinach,1/2 banana protein powder, chocolate Greensuperfood)
S: veggies and hummus
D: taco bake, salad, dollop guac and sour cream
S: nf greek yogurt, blueberries

04-11-2011, 01:12 PM
Finally up to today:
B: greek yogurt, sf jam
S: apple
L: toasted pita, salsa, carrots, tomatoes
S: greek yogurt, sf jam
D: It is going to be 83 this evening. I am thinking something cool . . .

Be well -

04-11-2011, 02:58 PM
doing pretty good today
walked for about 30 min, and finally made the kale chips and they are soooo good the roasted chick peas are also amazing!!!

04-11-2011, 04:17 PM
Hi Ladies, I thought I posted yesterday but apparently not ...

I found out that I really like nuts so once I am done with what I have I'm buying anymore. I'm not disciplined enough to only eat what I'm supposed to :(

yesterday 4/10

B - 2 hardboiled eggs w/ light mayo, V8

L - 2 hardboiled eggs w/ light mayo, a small head of Romaine with turkey and mustard

S - s/f jello, cool whip about 4 spoons with pure unsweetened cocoa mixed in (not bad)

D - zucchini and yellow squash with 8 small beef mealballs in tomato sauce

T - fudgsicle

no workout, about 80ozs of water

04-11-2011, 04:35 PM
Does anybody find that their weight is a curve throughout the week? Friday is my low day, saturday and sunday are a bit higher, monday is the highest and then it slowly comes back down throughout the week. Figuring that out makes my weeks much less frustrating.

04-11-2011, 04:44 PM
Tall and Thin - I know you didn't ask me, but FWIW we have collards all the time. I just double/triple wash, put them in a pot with some water at the bottom, and cook for a LONG time (>= 1 hr). We season our own with salt and pepper, and apple cider vinegar. I really don't enjoy them at all with some kind of fat (lard, bacon grease, etc). I'm really wanting some lately, but waiting to see if the price goes down!

Hope you can find a way you like!

04-11-2011, 06:03 PM
The cafeteria special today was nacho cheese sauce & chili topped wedge fries. Hospital cafeteria. Provincial cardiac centre hospital cafeteria. I don't know whether I'm more disgusted as a physician or as a South Beacher!
Just had to share with you guys! Keep avoiding the cafeteria food ;)

Z - I haven't noticed a weekly curve in my weight, but, now that you mention it, I might pay attention a bit more. Like most people, I have definite TOM gains, and I have pretty short cycles (26 days) so I often feel like I can't sort out what's related to TOM vs. exercise vs. cheat meal vs. whatever.

04-11-2011, 06:21 PM
shelf - for 3-4 months, i tracked my weight every day just so I could see the normal fluctuations. it became easier to see when my TOM gains started, and when my weight was normally at its lowest through the month. I figured out that I lose a lot the last and first weeks of the month and stay pretty steady during the middle part of the month. it is actually pretty interesting to look at, and it is so predictable now!

04-11-2011, 08:47 PM
I am always highest on Mondays because I tend to eat more on the weekend and if I cheat it will be then. So I never weigh except on Fridays. That's usually my lowest day since it's not hard for me to be good (generally) all week.

04-11-2011, 08:58 PM
I suspect that is the reason for my curve as well, mmc ;)

04-11-2011, 09:33 PM
Gosh, you all sound like you've got this thing down! I'm just I'm having trouble with the planning ahead thing. I do like the idea of posting menus, more for accountability than anything. I hope you don't mind if I join you. Here's my food for the day:

B: 2 eggs w/2 tbs lf cheese and 1 tsp ff 1/2 & 1/2.
S: celery w/laughing cow wedge.
L: 1 c veggies, 2 oz ham, 1 slice lf swiss cheese
S: string cheese
S: laughing cow cheese; nuts(hungry when I got home from work)
D: Chicken breast w/garlic, parmesan, lf mozzerella w/ fresh green beans

I need to take more veggies for snacking to work with me. I found that I was getting hungry.

04-11-2011, 10:01 PM
Mika - Welcome! We don't mind at all if you join us! This thread is perfect for accountability.

With that said, you may want to watch your cheese intake. Some people don't lose as quickly with high amounts of cheese on their daily menu.

Good luck, and stick around!

04-11-2011, 10:51 PM
b-strawberry banana smoothie
L-quinoa salad w/lemon tahini vinaigrette
d-boca turkey bacon cheeseburgers on ww flatbun w/spinach and broccoli salad and chipotle cottage cheese dressing

Shelf-share the recipe on the chocobanana breakfast cookie?

Side note from a few weeks ago, Zef, I tried your side salad with breakfast trick at a restaurant recently. Got a surprised look from the waitress, but they did it no problem.

04-12-2011, 12:06 AM
Phase 2ish:

B: two frittata muffins, coffee
S: nonfat latte
L: sweet potato/black bean salad w/ turkey breast, banana bread
D: ww flatbread w/ chicken and cheese, romaine salad
S: babybel light and banana bread.

Water: 8 cups
exercise: Nope. :o

04-12-2011, 12:57 AM
Not a normal day eating..
B: cottage cheese Walnuts, V8, (was in a hurry)
L:Wendy's chili, side salad (was out)
S: cottage cheese, tomatoes
D: (taco salad lettuce wrap), cheese, Meat with onions & bell peppers, salsa, cream cheese, lettuce, NO CHIPS I ate some spinach before going to my friends Apartment.
S: blackberries, soy milk

04-12-2011, 01:23 AM
1: skinny latte
2: coffee with flavored creamer (not on plan. So disappointed in myself, but a client made it for me and I didn't want to be rude)
3: hard boiled egg
4: cinnamon curry tuna salad
5: venison meatballs and green beans with curry yogurt sauce
6: glass of tomato juice

Totally screwed up timeline today, but did ok with the exception of the bad coffee. :(

04-12-2011, 03:25 AM
Monday, April 11, 2011 Phase 2 1 fruit/1 grain-starch

Breakfast: Ricotta waffles w/ SF syrup; 1 c 1% milk; 2 cups coffee each w/ c 1% milk and sweetener

Lunch: Leftovers (Chili) and V8 from breakfast - Vitamins

Snack: Apple with peanut butter

Dinner: Salad w/ lots of veggies, turkey pepperoni and Italian dressing; 1 slice of leftover WW Pizza w/ Turkey Pepperoni, Mozzarella Cheese, Red Pepper, Onion, Green Olives Diet Coke

Snack: NSA Fudgesicle

04-12-2011, 06:47 AM
Tuesday Phase 1.5
B: cottage cheese w/hot avjar, avocado
S: edamame
L: pulled pork with mashed cauliflower and brussel sprouts
S: carrots and sugar snap peas
D: veggie burger with roasted green beans (I'm counting the vb as a grain because it has brown rice)

04-12-2011, 07:44 AM

B Eggwhites, veggies, chunky veggie chilli
S gluten free cookies (not bad)
L salad, hbeggs
S yogurt, whey, cottage cheese, nat. pb
d chicken, egg whites , salsa

Trying to get my protien to 130g or higher for my weight lifting self!!!

04-12-2011, 08:50 AM

1: oats w/ coconut milk, cocoa powder, stevia, 1 chopped strawberry, 1 tsp. pb; hot lemon water
2: black bean burger patty wrapped in lettuce w/ tomatoes, pico and red onion
3: carrots and hummus
4: tandoori chicken, roasted broccoli

exercise: 60 min. pilates, 45 min. vigorous bikram yoga

04-12-2011, 11:20 AM
Good Morning! The sun is shining! What a beautiful day it is!

Thank you Zeffryn for the advice about the cheese. I didn't have but a sprinkle of parmasean on my chicken last night. It was great.

Tuesday, April 12
B: Greek yogurt, nf, plain w/sf maple syrup, cinnamon and a pkt of splenda
S: Celery, laughing cow wedge, v-8
L: Left-over steak, salad w/ lots of veggies, dressing
S: string cheese
D: taco frittata w/zucchini, onion, tomato, cilantro, gr beef
S: sf/ff pudding 1/2 c

Am I eating too much? I know yesterday I was hungry a lot of the time. I'm trying to fill in with more veggies.

Hope everyone has a great day!

04-12-2011, 01:05 PM
OK - so last night ended with a Chinese buffet. Positives: no rice, no noodles, nothing fried, many peel and eat shrimp, many crab legs, many delicious veggies (onions, broccoli, green peppers). Negatives: WAY too liberal use of the word MANY to describe the QUANTITY of what I ate . . .
BUT - scale still at 166. So - hopefully - no lasting harm done.

B: nf greek yogurt, sf jam, 1 slice turkey bacon
S: almonds
L: chicken/veggie fajitas (brought my own ww tortilla)
S: cottage cheese, sf jam, carrots
D: cauliflower shepherd's pie, salad
S: sf pudding

Be well!

04-12-2011, 01:15 PM
Mika, it doesn't look like you're eating too much at all. Eat when you're hungry and eat until you're satisfied.

Just a reminder that pudding is not ok on phase 1. Sorry to be the bearer of bad news.

04-12-2011, 01:16 PM
I've been having trouble getting to the gym this week because of my study schedule. Honestly, studying is my priority right now, but I wish I could figure out how to achieve a better balance.

Wt: 162 :broc:

B: Leftover chicken & spinach casserole
L: Oy....the free lunch was pastitsio. It was delicious. But way off plan ....So was the Haagen-Dazs treat I followed it up with :o
S: Errrrm... also off plan.

usernametaken: The breakfast cookie recipe is from the fitnessista, here. (

04-12-2011, 01:33 PM
Kathy, it doesn't look like you are eating too much. You don't want to be hungry so definitely add in more veggies. Beans also help with hunger and cravings.

Phase 2
B: ww waffle, 1/2 banana, 1 T peanut butter, nf milk
S: celery, laughing cow cheese
L: protein smoothie (unsweetened choc almond milk,spinach,1/2 banana,protein powder)
S: veggies and hummus
D: leftover taco bake, salad, dollop rf sour cream and guac
S: nf greek yogurt, blueberries

04-12-2011, 01:50 PM
shelf, you're a fitnessista reader too? my husband has a b-fast cookie almost every morning.

04-12-2011, 05:09 PM
Sharonej; Thank you for the input.

Zeffryn; I forgot about the pudding not being Phase 1. Thanks. Also, what are Chia seeds?

Shelflife; Can you tell me about your chicken and spinach casserole?

04-12-2011, 08:05 PM
Hi I'm a newbie and started yesterday I posted my menu for 4/11 in another thread and then I was referred here. I'm looking for any tips and tricks. I am posting both yesterdays menu and todays. Thanks so much in advance! (I should say you will not be seeing any nuts listed on my menus as I have a severe nut allergy)
4/118 am:
2 eggs
2 Tbsp. Pace salsa
2 Tbsp. Reduced Fat Colby Jack Cheese

9 am:
Coffee w/ 2 Tbsp. Sugar-Free French Vanilla Coffee Mate (is that okay???)

10 am:
1 Part Skim Mozzarella Cheese Stick
1 stalk of celery w/ 1 Tbsp Reduced Fat Cream Cheese

12 pm:
2 cups Salad w/ Red Leaf Lettuce, Cucumber, Green Bell Pepper, Green Onion, Celery, Clover Sprouts, and Mushroom
1 can (4 oz) Solid White Albacore in Water
2 Tbsp Newman’s Own Olive Oil and Vinegar Dressing

1:30 pm:
Coffee w/2 Tbsp Sugar-Free French Vanilla Coffee Mate

3:30 pm:
Celery stalk with reduced fat cream cheese
1 oz. of low-fat turkey lunch meat.

6:00 pm:
Bowl of home made chili that consists of extra lean ground beef, pace pacante sauce, kidney beans, black beans, cumin, chili powder, and garlic powder.
1/4 C. colby jack cheese
1/4 C. chopped raw onion

1 C. 0% Fage (Greek Yogurt)
1 Tbsp. Unsweetened Cocoa Powder
1 packet Raw Stevia

1 Sugar Free Fudgicle

Water: 144 oz

B:2 strips turkey bacon, 1 egg, 1 egg white

MS: 1 C. 0% Fage 1 Tbsp. Unsweetened Cocoa Powder 1 packet Raw Stevia 16 oz fat free sugar free vanilla latte

L: 1 cup green salad, 1 Tbsp Reduced Fat Ranch dressing, 1 bowl left over chili

AS: 1 Part Skim Mozzarella Cheese Stick, 2 Celery stalks, 2 Tbsp rf cream cheese, 2 oz reduced fat turkey lunch meat, 16 oz SF Red Bull (Is that a no-no?)

D: 6 0z chicken breast, 1 C. steamed asparagus, 2 C green salad, 2 Tbsp Reduced fat Ranch

NS: 1 SF Fudgicle

Water: So far 64 oz planning for 128 oz.

Calories for the day: 1632

I know we don't have to count calories, but I've always done it and I track my food using Live Strong Daily Plate tool which automatically does it for you.

Sorry for the long post.

04-12-2011, 08:52 PM
Phase II

B: V8, 2 boiled eggs
S: RF cheese stick
L: Large salad, grilled chicken, guacamole
S: Skinny latte
D: Leftover grilled pork chop, asparagus, broccoli with Parmesan cheese
S: Almond butter

04-12-2011, 10:09 PM
Dthefashionista - Looks good! You've got lots and lots of veggies and that is really the key to this plan :)

04-12-2011, 10:32 PM
Had a ridiculous amount of off plan snacks that I'm not going to list. I am definitely a stress eater.

b-smoothie (crazy kitchen sink concoction with strawberries, banana, pumpkin, spinach, oats, and yogurt)
L-boca burger w/ turkey bacon, ww thin bun
d-yogurt marinated chicken in a ww pita with a big salad

I'm going to have to come up with a coping strategy for the stress eating. . .maybe I'll take some crystal light for my water bottle. Other suggestions?

04-13-2011, 12:17 AM
1: skinny latte
2: hard boiled egg
3: Cinnamon Curry Tuna salad
4: Tilapia fillet with spinach mushroom saute
5: tomato juice

04-13-2011, 01:55 AM
B: egg McMuffin, Scrambled egg.. only ate 1/2 the bread
L: Chicken, veggie, Beans
S: edamane
D: Grilled chicken, peppers, onions, lettuce, guacamole

04-13-2011, 02:45 AM
Tuesday, April 12, 2011 Phase 2

Breakfast: Green Chili-Cheese Casserole; V8; 2 cups Coffee with 1% milk and sweetener

Snack: Yogurt with 1/8 t lemon jello powder

Lunch: Spinach Salad with 2 slices turkey bacon (crumbled) and NF Feta Cheese - Vitamins

Snack: Apple with peanut butter

Dinner: Cottage cheese; celery, carrots and blue cheese dressing; 2 deviled eggs

Snack: NSA Fudgesicle

04-13-2011, 03:04 AM
9 am:
Coffee w/ 2 Tbsp. Sugar-Free French Vanilla Coffee Mate (is that okay???)

The key to whether things are ok on this program is to take a look at the ingredients list:

Vegetable Oil (Partially Hydrogenated Coconut or Palm Kernel and Canola, Hydrogenated Palm, Soybean, Cottonseed and/or Safflower)Corn Syrup Solids (Adds a Trivial Amount of Sugar)Sodium Caseinate (a Milk Derivative) Not a Source of Lactose)Natural and Artificial Flavors, Dipotassium Phosphate (Moderates Coffee Acidity)Mono- and Diglycerides (Prevents Oil Separation)Salt, Sodium Aluminosilicate, Sucralose, Acesulfame Potassium (Non-Nutritive Sweetener)Yeast.

Sorry to have to tell you... It's definitely not South Beach friendly. :(

04-13-2011, 06:49 AM
Wednesday Phase 1.5
B: lf cottage cheese w/hot avjar and avocado
S: edamame
L: middle eastern combo platter - hummos, labney, taramonsalata, 2 grape leaves with lamb, broccoli and cauliflower + a whole wheat pita (on plan food, but way too much of it, but it was SO GOOD).
S: "kind" bar with almonds and apricots
D: 1 egg veggie omlette, salad with caesar dressing and parmesan cheese, an inappropriate amount (and totally unplanned for) of gouda cheese and a lf cheese stick. I binged on cheese. Couldn't stop eating the whole day really.

04-13-2011, 07:19 AM
B ff yogurt, cottage cheese
L OUT...planned...olive garden, salad, 2 breadsticks, 1/2 bowl Pasta Fagioli, 1/2 bowl chicken gnocci
S nuts, peel cheese
D steak veggies

04-13-2011, 09:45 AM

1: oats soaked in almond milk and chia seeds, topped with 1/2 banana + 1 tsp. peanut butter; hot lemon water
2: "spa lunch" - hummus, carrot sticks, small bunch of grapes, 4 small spelt crackers
sn: tbd
3: grilled pork chops, mashed cauliflower, roasted tomato?

exercise: 60-75 min. strength and speed interval workout

04-13-2011, 10:45 AM
I feel really good about my day yesterday. Here's what is planned for today:

B: greek yogurt w/sf blackberry jelly and Splenda, coffee w/ff 1/2 & 1/2 and Splenda
S: celery w/ natural pb
L: leftover taco frittata (turned out sooooo good!)
S: string cheese, sugar snap peas, v8
D: Fireside White Bean and Sausage Soup, salad w/veggies and dressing
S: If I need it...sf jello

Zeffryn, what are chia seeds?

MMckellen, what is avjar?

I'm looking forward to another great day! I feel so good!

04-13-2011, 10:55 AM
zeffryn - just to make sure I read your oats comment correctly - do you not have to cook the oats if you soak them overnight like that? I have never been a fan of oats, but once we get to p2 that would be a great, portable breakfast for dh. He leaves the house at 4:30 to get to the gym at 5, then showers and goes straight to work, so need breakfast that he doesn't have to cook.

I am also wondering about chia seeds and what their benefits are?

04-13-2011, 01:07 PM
Phase 2

B: shredded wheat and bran cereal, strawberries, nf milk
L: salad, hb egg, rf blue cheese dressing
S: veggies and hummus
D: spaghetti squash bake, roasted broccoli
S: nf greek yogurt, blueberries

04-13-2011, 01:26 PM
Sorry to have to tell you... It's definitely not South Beach friendly. :(

Dang I had a feeling. I already had some today. I guess I'll be bringing my stevia and some milk in to work tomorrow. :( I love that darn creamer...probably because it's full of junk!

04-13-2011, 02:45 PM
sorry, mika, i just saw your inquiry about chia seeds from yesterday.

Here is some info about chia seeds. I mainly use them to bulk up my oats or smoothies, and i find that drinking them in iced tea during the summer (it's hot in So. La!) helps keep me hydrated.


imagine - correct, no cooking involved. the soaking softens them up a lot. i like them soaked much more than i do cooked. i soak them overnight because it is easier, but sometimes, i'll make a bowl, let it soak for 5-10 minutes while I get dressed or something and then eat them. They aren't quite as soft, but still really good.

04-13-2011, 02:58 PM
I lurve me some fitnessista too. :D

Getting back to it:

1: steel cut oats, cinnamon, dark cherries, coffee with cream
2: cottage cheese
3: salad greens, goat cheese, beets(i know) grilled chicken, sunflower seeds so, so yummy
4: 2 ak moks with goat cheese, sugar snap peas
5: Turkey, cannalini, spinach cassolet, roasted green beans

Not enough water or exercise. Feeling under the weather and starving at the same time. Weird.

04-13-2011, 05:42 PM
I think I first read about cold oatmeal here. And then recently I read this on Budget Bytes ( (just leave out the brown sugar, which she says is optional anyway). It is going to be a summer go-to breakfast. So glad I know about this now!

SGeranium - I :love: beets. So good for you. Personally I don't worry about the sugar in them at all.

Phase 2.
I've been fairly loose with my "plan" recently (NOT saying that is a good thing) but now it is time to kick it up a notch and go for that last 5+ lbs. It has taken more than a year to lose 18, so at this rate it will take the rest of this year to lose 5 more :p

B - coffee w/ us almond milk. 2 Nessa Bar/breakfast cookie muffins (a combination of the two recipes, made with protein powder; I'll post the recipe)
L - Shirataki noodles with peanut sauce and a lot of broccoli. Green tea.
S - carrot & feta salad ( w/ lf feta.
S2 - smoothie with Greek yogurt, mixed berries and cocoa powder.
D - Thinking of trying sauerkraut scrambled eggs ( using lowfat pepper jack cheese, with brown rice added. BIG green salad. Glass of low sodium V8.
dessert - sf white chocolate pudding with mandarin oranges

04-13-2011, 06:42 PM
B: Spinach & feta egg muffins
L: Chicken tikka masala frozen thing. PB & Banana tortilla.
Sn: Yogurt
S: Greek salad.

Leaving on the bus tonight... for a 17 hour ride! I've GOT to refrain from snacking. Bringing a PB & banana roll up for b-fast tomorrow, and maybe some yogurt and veggies? Hopefully they stay cool enough to be edible.

Gotta get packing!

04-13-2011, 06:44 PM
OK - seriosuly - what day is it???

B: greek yogurt, SF jam
S: apple, peanut butter
L: chili, salad
S: peanuts
D: baked sweet potato (best thing I have had in WEEKS), ww pita pizza, mushrooms, tomatoes
S: celery, laughing cow

Be well!

04-13-2011, 10:35 PM
b-oats in a puree of strawberries, banana, yogurt and lots of spinach
l-spinach salad w/ chicken
d-hummus and schwarma

04-14-2011, 01:57 AM
Wednesday, April 13, 2011 - Phase 2 1 fruit/1 grain

Breakfast: Leftover Green Chili-Cheese Casserole; V8; 2 cups Coffee with 1% milk and sweetener - Vitamins

Lunch: Chili

Early Dinner: Salad w/ lots of veggies, turkey pepperoni and Italian dressing; 1 slice of leftover WW Pizza w/ Turkey Pepperoni, Mozzarella Cheese, Red Pepper, Onion, Green Olives Diet Coke

Snack at Game: Apple with cashews

Snack: NSA Fudgesicle

Last game of the season tonight.... as usual, we had an early dinner and brought (smuggled) what we normally would have had for an afternoon snack and ate that at the game. That worked well and next season will be here before I know it, so we'll remember that for next year.

04-14-2011, 03:22 AM
1: skinny latte
2: hard boiled egg
3: tuna salad and hard boiled egg
4: stuffed bell pepper and large salad
5: glass of tomato juice

04-14-2011, 06:56 AM
Thursday - Phase 1.5. Weighing in tomorrow
B: lf cottage cheese w/hot avjar and 1/4 avocado
S: edamame and 6 triscuits
L: what I didn't eat yesterday - pulled pork, mashed cauliflower, brussel sprouts
S: carrots and sugar snap peas
D: grilled mahi mahi and salad

04-14-2011, 07:26 AM
Yesterday...p2 , I think....

B (post work out) whey, milk,banana
L salad, steak, veggie chili
s chicken veggies
d steak green beans apple
s yogurt, cottage cheese apple
cals 1895

04-14-2011, 09:33 AM

1: oats and chia seeds soaked in almond milk, topped with 1/2 banana, few blackberries, 1 tsp. almond butter; hot lemon water
2: "spa plate" - 2 T. hummus, carrot sticks, 4 small spelt crackers, small bunch grapes
3: greek yogurt w/ cinnamon, stevia, a few chopped almonds and some blackberries
4: salad w/ grilled chicken, tomatoes, red onion, black beans, salsa for dressing

exercise: 20 min. strength training, 40 min. treadmill, maybe 45 min. pilates in the evening

04-14-2011, 10:37 AM
Z-that "spa plate" sounds tiny. Does it hold you for long?

04-14-2011, 12:22 PM
it is actually very satisfying. it doesn't look like a lot of food, but seems to hold me ok until my afternoon snack, which I have around 3. I don't like having that "full" feeling (it makes me want to nap) during the day, so I don't eat a lot at one sitting. I have a feeling that I'm in the minority around here, and I don't need a lot of food at one time to tide me over. For dinner, I'm good with 3-4 oz. of meat, where it seems that most people around here need 6-8. I also have a 16 oz. bottle of kombucha with lunch, so that holds me too.

It is the lunch that we had the last time I went on a spa day. It was tasty and satisfying, so I recreated it at home.

04-14-2011, 12:53 PM
1: south beach bar, 1/2 cup Greek yogurt with cinnamon and stevia, coffee cream
2: cheese stick, sugar snap peas, baby carrots
3: leftover spinach , bean, turkey cassolet
4: a couple off plan evil, evil wasabi chips
5: black bean soup topped with yogurt, a cheese quesadilla wedge, more sugar snap peas
6: dark chocolate

Still feeling under the weather, but I'm done babying it.

04-14-2011, 01:16 PM
Thursday, April 14

B: Atkins Bar, PB (no sugar, but kinda a lot of fat?)
S: greek yogurt w/cinnamon, sf maple syrup, Splenda)
L: Leftover Bean and sausage soup, sf jello
S: celery, laughing cow wedge, V8
D: small steak, broccoli soup
S: string cheese, sugar snap peas

04-14-2011, 01:26 PM
Today -

B: greek yogurt, sf jam
S: almonds
L: sliced tomatoes, cottage cheese, sf jam
S: carrots
D: DD! has a concert - I expect Friendly's is in my future . . .
S: see above - sf ice cream and sf fudge sauce . . .

Be well -

04-14-2011, 01:34 PM
Phase 2

B: oatmeal, apple, walnuts, nf milk
L: protein smoothie (unsweetened choc almond milk,spinach,1/2 banana,protein powder,choc Greensuperfood)
S: veggies and hummus
D: leftover spaghetti squash bake, salad, rf blue cheese dressing
S: nf greek yogurt, blueberries

04-14-2011, 02:18 PM
Yesterday was good; I ate completely on plan (except for forgetting the V8 with dinner).

THEN I ate something like 750 extra calories. :?: Why, o why? :?: It all began with the chocolate that my husband brought home. I KNEW I shouldn't have even one piece, but of course I did anyway. grrrrr

I need to set up the no eating after 8, or whatever, rule!

Phase 2
B - coffee with lf milk. Nessa Bar/breakfast cookie muffin. Then... veggie sausage and low sodium V8 juice.
L - Pizza!! (1 ww pita bread with tomato paste, fresh garlic, lowfat "Italian" shredded cheese, chopped spinach). Cauliflower/broccoli soup (
S - Tofurkey roll ups with lf cream cheese and chopped green onion
D - Grilled tuna. Grilled asparagus. Beet & brown rice salad with goat cheese ( (I'm on a recipe-trying roll!!).
dessert - Greek yogurt with mixed berries.

04-14-2011, 04:47 PM
Showered, exercised (sorta) and awake after a grubby morning and a 17 hour bus ride.

B: 1/2 piece of apple strudel @ 5am
Sn: Some veggies and tzatziki
L: A&W Whistledog
Ex: 15 minute jog in the hotel fitness room which is RIGHT NEXT to the Jacuzzi room. It was so hot in there I couldn't do any more.

04-14-2011, 09:25 PM
Phase II

B: V8, 2 boiled eggs
S: RF cheese stick
L: Large salad, roast beef, guacamole, pico
S: Skinny latte
D: Pork chop, sauteed veggies, crack slaw
S: Dark chocolate, almond butter

04-14-2011, 11:18 PM
For all you overnight oaters-have you tried pureeing some spinach in with your milk of choice before adding it to the oats? Bright green oatmeal = awesome

b-smoothie (the green oats are for tomorrow)
L-almond butter and banana sandwich on a thin bun, spinach and broccoli salad w/lemon tahini dressing
s-frozen yogurt (too much) and half a larabar
d-sweet potato falafel with tahini yogurt sauce, large spinach salad

04-15-2011, 01:24 AM
1. Skinny latte
2. Tuna salad
3. Pork chop and broiled tomatoes
4. Avacado and tomato juice

04-15-2011, 03:41 AM
Thursday, April 14, 2011 - Phase 2

Breakfast: Ricotta waffles w/ SF syrup; 1 c 1% milk; 2 cups coffee each w/ c 1% milk and sweetener

Snack: V8

Lunch: Leftovers Chili

Snack: Apple with peanut butter

Dinner: Teriyaki Chicken with brown rice and broccoli

Snack: NSA Fudgesicle

04-15-2011, 06:58 AM
Friday Phase 1.5
B: quinoa pancake with spinach, kefir
L: 3 turkey mb with 1 cup sauce and some parm. cheese
S: carrots and sugar snap peas
S: roasted chick peas, dehydrated veggie chips (probably not on plan for some of these chips), wine
D: 2 lf cheese sticks and 3 slices salami

04-15-2011, 07:33 AM
Yesterday. Phase 1.5

B egg whites, veggies
L chicken breast, veggies
d whey, milk, yogurt, strawberries, PB, 2 oz steak, sf choc syrup (hadn't eaten and needed to get my cals up a bit)

cals 1127 (oops)

04-15-2011, 09:24 AM
Heading to New Orleans for the evening with a friend. I have no idea what our dinner plans are going to end up being, but I can get a salad anywhere.


1: oats and chia seeds soaked in almond milk, topped with homemade! almond butter, blackberries and 1/2 banana
2: myoplex and turkey/lettuce wraps (lunch on the road)
3: string cheese? almonds? tbd.
4: no idea where, but i'll be getting a salad and a glass of wine

Exercise: 12 mile (holy cow, longest one yet!) tempo run.

04-15-2011, 11:17 AM
Friday...YEAH!! April 15, 2011 Phase 1

Potluck at work today...challanging!

B: Taco frittata
S: NF greek yogurt w/nsa Nestle Quick
L: YIKES! SMALL piece of prime rib, beans (I made them SB friendly), celery/w small amt spinach dip
S: celery w/p-nut butter
D: not sure yet

04-15-2011, 12:54 PM
Phase 2

B: ww english muffin, egg, sundried tomatoes, spinach, nf milk
L: protein smoothie ( unsweentened choc almond milk,spinach, 1/2 banana,protein powder)
S: veggies and hummus
D: cod, broccoli cheese bake
S: nf greek yogurt, blueberries, walnuts

04-15-2011, 02:46 PM
Mmc - I want to try that quinoa cake; I saw the recipe and it sounds really good

Phase 2
B - coffee w lf milk. Leftover Beet & Brown Rice salad (actually much more of a risotto/fried rice. LOVED IT!) with 1 egg.
L - Pizza like I made yesterday. soooo good - 1 ww pita, tomato paste, fresh garlic, lowfat cheese, chopped fresh spinach PLUS crumbled veggie sausage.
S - black bean soup. Forgot about it in the fridge.
S2 - roasted carrot & feta salad again. We have a lot of carrots right now.
D - Not sure, but I think we are eating out after going to the gym. I'll get my favorite salad (includes romaine lettuce, olives, tomatoes and shrimp)
dessert - mandarins & walnuts

04-15-2011, 03:31 PM
Late in here but ...

S. before gym - baby bel cheese and 20 grapes
B. ww English muffin, peanut butter, skim milk
L. small serving lasagna with big green salad
S. yogurt and sliced apple
D chicken breast, 1/2 c. quinoa, green beans with pesto, sliced tomato

04-15-2011, 04:20 PM
Hay chicas, I haven't done this in a while!
I had to fast this morning until blood work, so it's been a weird day.
mid-morning B/L - taco bake and V8
S - glass of skim milk and some cashews
S2 - skinny latte
D - may go out somewhere with DH, if so will have a salad.

04-15-2011, 05:00 PM
Today - or at least most of it -

B: greek yogurt, sf jam
S: apple, peanut butter
L: ww tortilla, lf cheese, salsa, carrots, celery
S: pistachios
D: chili, salad
S: whatever looks good when I get home from Ultimate . . .

Be well -

04-15-2011, 07:15 PM
Wow I read some of these posts and feel like such a chow hound. I eat constantly and I feel like I'm eating way more than you all.

4/14 food
B: scrambled eggs (2) with 97% ff ham and 2 tbsp colby jack cheese
S: rf plain yogurt w/ cinnamon, vanilla, and stevia
L: green salad with 6 oz grilled chicken 2 tbsp lf ranch and a cheese stick
S:1/2 bell pepper, 2 celery stalks, 1/2 cucumber slices 2 tbsp. rf cream cheese with Mrs. Dash for dipping
After Work out: 1 hard boiled egg and cheese stick
D: home made cheese burger wrap with baked cauliflower, and steamed green beans.
S: NSA Fudgicle.

B: 1 egg 2 egg whites (scrambled) with 97% ff ham
S: lf plain yogurt w/ cinnamon, vanilla and stevia
L: Big green salad with lf turkey and ham lunch meat, lf ranch, 2 hardboiled eggs, and a cheese stick.
S: 2 bites of a mini chocolate cake my fiance picked up for my birthday...I've been eyeing the mini gluten free nut free dairy free cakes our local bakery has been putting together for months and saying...on my birthday on my birthday. :) (I know not on plan)
D: Will be london broil with broccoli and green salad @ my mom's for my birthday :)

04-15-2011, 10:33 PM
b-bright green oatmeal
l-spinach salad, lara bar (my healthy lunch) plus a hot dog in a regular bun (because I can't seem to resist the smell of a grill)
s-100 cal pack of almonds
d-2 chicken andouille sausages on ww bread, large green salad
s-yogurt w/ banana chunks and almond butter

04-16-2011, 01:57 AM
Friday, April 15, 2011: Phase 2 - 1 fruit/1 grain

Breakfast: 2 egg omelet with tomato, red peppers, onions, 2% cheese, LF sour cream and salsa; 6-8 oz V8; 2 cups coffee with cup 1% milk and artificial sweetener - Vitamins

Snack: Yogurt with 1/8 t lemon jello

Lunch: Chicken crackslaw

Dinner: Salad w/ lots of veggies, turkey pepperoni and Italian dressing; 1 slice of leftover WW Pizza w/ Turkey Pepperoni, Mozzarella Cheese, Red Pepper, Onion, Green Olives Diet Coke

Snack: Apple and Cashews (movie) Diet Coke

Snack: NSA Fudgesicle

A little heavy on the Diet Coke, but I'm forgiving myself for that under the circumstances.... we were invited to a free movie night tonight and were each given a $10 gift card for concessions... I'd tell you the kind of stuff people were purchasing with it, but it would definitely be big time food porn. :devil: We brought our own apples and cashews and used 1 of our 2 gift cards to buy drinks and saved the other gift card for another movie.

04-16-2011, 04:22 AM
1. Skinny latte
2. Hard boiled egg
3. Vegetarian bean soup
4. Shrimp curry
5. Avacado and cashews

04-16-2011, 07:29 AM
B whey, milk, strawberries
S 2 HB eggs
L 4 oz chick. veggies, Flax seed oil
D 4 oz chick veggies, Flax seed oil

Cals 1220

04-16-2011, 07:58 AM
Saturday Phase 1.5
B: kefir, hb egg
S: skinny latte w/foam, almonds
L: 2 turkey meatballs with sauce and parm cheese
afternoon/eve: going to an egg hunt. There will be snacks, and we will likely order chinese with friends after. I'll try to stay on plan.

04-16-2011, 11:05 AM
B: flax muffin with lowfat cream cheese, V8, coffee with skim milk
L: leftover Taco Bake
S: skinny latte or tea, spoonful of almond butter
D: Steak and creamed spinach
S: sugar-free jello, fat-free Greek yogurt if hungry

04-16-2011, 12:55 PM
Wow I read some of these posts and feel like such a chow hound. I eat constantly and I feel like I'm eating way more than you all.

I think you're doing just fine, DTF... If I recall, you are in Phase 1, and snacks are manditory during those two weeks, so keep on eating them. I've always had more of an appetite at that point, you may find that you don't want them once you are in Phase II. I believe that eating every 3 hours or so is better, so I still try to get my snacks in at this point.

P.S... Happy Belated Birthday!

04-16-2011, 01:15 PM
Happy belated b-day D:D I hope it was a great day.

1:egg, chicken sausage, side salad. coffee with cream
2: deli turkey
3: leftover turkey, spinach, cannalini bean
4: greek yogurt, ls strawberry spread
5: Indian curry veg and paneer orer riced cauliflower, small amount of pita
6: tea with stevia dark chocolate

plenty of water today, finally feeling back to normal.:carrot:

04-16-2011, 03:01 PM
Phase 2

B: ww english muffin, peanut butter, 1/2 banana, nf milk
L: protein smoothie (unsweetened choc almond milk, spinach, 1/2 banana,cherries,protein powder)
S: veggies and hummus
D: taco salad
S: nf greek yogurt, blueberries

04-16-2011, 03:08 PM
Yesterday turned out all off. Unexpected house guests, so out to dinner. DH bought me a margarita, which I know is DEFINATELY not on plan. Drank most of it too! Had a few other unmentionables at the mexican rest. we went to, but all in all, I don't think I did all that bad.

So, onward! I am back on plan today, a little more controlled now that I've had time to think.

B: scrambled eggs w/zucchini, onion, red bell pepper
S: ff plain yogurt w/sf syrup, cinnamon and Splenda
L: ham, swiss cheese, sugar snap peas.
S: celery w/ pb
D: chili and salad w/ lots of veggies; lite balsalmic vinegar

Trying to get more water in. Don't think I'm drinking enoug. My goal is 70oz today.

04-16-2011, 07:45 PM
b-2 pieces ww toast w/almond butter and 1/2 a mashed banana
L-tomato roasted red pepper soup, ahi tuna and arugula salad (the festival I worked at today took the judges out to lunch. Pretty on plan, but I did indulge a bit in the bread basket
d-veggies and eggs with whole wheat french toast

04-16-2011, 10:26 PM
Today - just catching up - was actually at a fineral for 5 hours (not kidding) so I missed rather a lot of the day . . .

Brunch: scrambled eggs, many veggies, turkey bacon, lf cheese, tea
S: sb cereal bar
D: salad, gyro meat, tzatziki sauce
S: think I better have water . . . whatever else I have

Be well -

04-17-2011, 02:57 AM
Saturday, April 16, 2011 - Phase 2 1 fruit/1 grain

Breakfast: Oatmeal Pancakes; 2 slices turkey bacon; 2 cups coffee each w/ c 1% milk and sweetener - Vitamins

Snack: V8

Lunch: Salad with lots of veggies; tuna; 2% cheese; Italian dressing

Snack: Apple with peanut butter

Dinner: Chicken Adobo; green beans; black beans with red peppers and onions

Snack: NSA Fudgesicle

04-17-2011, 07:16 AM
Yesterday...P 1 .5
B Whey , strawberries, milk
S 2 HB eggs
L chicken veggies, FSO, chunky veggie chilli
d chicken, veggies, fso
s pudding
Exercies...c25k w3d3...5min rebounder
Cals 1362

04-17-2011, 08:40 AM
Phase 1.5

B: broccoli slaw, beans, egg, & rf cheese
S: kefir
L: leftover bean stew with veggies, brussels?
D: Tofurkey roast with veggies, sauteed greens, roasted cauliflower (fridge clean out)

exercise: treadmill, hoop