South Beach Diet - On Plan Thread: May 15-21, 2011

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05-15-2011, 09:45 AM
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.

People in different phases of South Beach post here so it will 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?
Have a wonderful week ladies!

05-15-2011, 09:53 AM
Grad week was a blast, but I was a huge pig. Scale is up 5lbs. Here's to hoping at least some of it is water weight, and to getting back on track right now! I've got two weeks until I go to Europe on vacation, so I'd really like to back to where I was before grad! Thinking I will spend a few days on phase one to start with.

Wt: 163
B: 2 Spinach & feta egg muffins + V8
L: Cauliflower soup topped with FF greek yogurt & RF cheddar. A couple of chicken & cheese roll-ups.
Sn: Celery sticks with hummus
D: Chicken with chickpeas & cauliflower in a tomatoey curry sauce over spinach. Veggies with tzatziki.
Sn: 1T peanut butter

Other dinners this week:
Greek salad with chicken
Pork-chops with sauerkraut
Indian cauliflower & chicken

05-15-2011, 01:54 PM
Phase 2
B: protein smoothie
L: salad, refried beans, salsa, avocado
S: mango, ff cottage cheese
D: chicken pattie, tomato, onion, roasted broccoli
S: nf greek yogurt, blueberries, walnuts

05-15-2011, 02:09 PM

*Leaving tomorrow for vacation. Cleaning out the fridge today.

1: scrambled eggs, sauteed spinach + something off plan that starts with the letter D and ends with onut.
2: Dr Oz's Belly Fat Blasting Smoothie (almond milk, frozen cherries, bananas, psyllium fiber, flax, chia, spinach)
3: broccoli w/ hummus
4: salad with every leftover veggie in the fridge

exercise: bike ride w/ family

05-15-2011, 02:21 PM
Yesterday was ridiculous food wise. Stepdaughter's birthday, and it started with breakfast at a mexica restaurant (where they bring you chips at 9:30 am!!!) and went downhill from there. Overindulged in every way, and got that gross over-full feeling that I haven't had since august. YUCK. Back on plan today, but posting one meal at a time.

B-egg w/lots of spinach and tomato
D-quinoa rice blend w/lemon tahini dressing over spinach and tomato, tofu
s-lf cottage cheese w/ franks red hot

05-15-2011, 02:40 PM
Hi Everyone
Im actually re-starting tomorrow, but just wanted to pop in and say hello. Im looking forward to cleaning up my act!!

05-16-2011, 12:08 AM
B: 2 eggs, 2 slices turkey bacon, topped with tzatziki and cholula
L: fresh mozz, tomato, basil salad (w/ evoo and balsamic) and 1 turkey sausage
D: 2 cups pasta-less veggie lasagna
Snacking is hard on the weekends!

05-16-2011, 12:35 AM
First Day on Phase 1 - If anyone sees anything wrong or something else I need to do, please let me know.

Breakfast - tried for omelet but came out scrambled eggs
2 scrambled eggs, w/ spinach, onion and green peppers
2 turkey bacon
tomatoes slices
Diet Dr Pepper

Sausage and White bean soup found on site
1 cup radishes, bell peppers and cucumbers slices

Turkey Skillet Dinner (ground turkey, tomatoes and green beans)

Snacks - Cheese stick

05-16-2011, 12:40 AM
Zeff -
" something off plan that starts with the letter D and ends with onut" -

I am laughing so hard I snorted and woke up my husband. ROFL.

05-16-2011, 03:21 AM
P1 Sunday
B egg white and chive omelet stuffed with ricotta, chives, spinach and mozzarella. Coffee w splenda and 1% milk
L red bell pepper slices and celery with hummus, 2 slices deli turkey
S greek yogurt with splenda and coconut extract
D taco salad with refried beans and chicken
S 4sbd pb cookies and glass 1% milk

05-16-2011, 07:53 AM
Phase II

B. Fibre1, strawberries, ground flax, milk and Salba
L. Broccoli Soup, rye bread croutons, sliced apple, skim milk
D. Grilled lean pork skewer with peppers and onions, spinach, sweet potato

05-16-2011, 10:35 AM
phse 2

b - oatmeal with wheat bran, strawberries and almond milk
l - salad with lf feta cheese
s - yogurt with cinnamon and sf syrup
s - bunless hamburger with veggies
s - peanut butter

05-16-2011, 01:32 PM
Here is a general plan for my op food today

B - protein smoothie
L - salad
D - Crack slaw with chicken
S - ff plain Greek yogurt w/sf jam and pecans
Will add snacks if needed

05-16-2011, 01:43 PM
If anyone sees anything wrong or something else I need to do, please let me know.

Breakfast - tried for omelet but came out scrambled eggs
2 scrambled eggs, w/ spinach, onion and green peppers
2 turkey bacon
tomatoes slices
Diet Dr Pepper

Sausage and White bean soup found on site
1 cup radishes, bell peppers and cucumbers slices

Turkey Skillet Dinner (ground turkey, tomatoes and green beans)

Snacks - Cheese stick

Hi e6uawfa, nice to meet you. Your menu looks good to me. My only suggestion would be to replace the Diet Dr. Pepper with water if you can.

05-16-2011, 03:06 PM
Phase 2
B: oatmeal, dried apple, nf milk
L: protein smoothie
S: veggies and hummus
S: mango and cottage cheese
D: ww pizza crust topped with spinach and mozzarella cheese, salad, rf blue cheese dressing
S: nf greek yogurt, blueberries

05-16-2011, 03:07 PM
Wt: 160.2... 2.8lbs of water gone over night.
B: Zucchini pancake & skim milk
Sn: 20g edam cheese & 2 preventia cookies
L: Chicken & chickpeas with cauliflower
Sn: Veggies with tzatziki
S: Greek salad with chicken
Sn: 1 Tbsp peanut butter

05-16-2011, 05:52 PM
1.5: Monday
B: egg and ricotta
L: salad with chicken, LF cheddar, tom, light bleu cheese/ff yog dressing
S: 1/2 cup FF plain yogurt, 20 cashews (I know, 5 more than I am supposed to have), and SF maple syrup
D: 2 tuna muffins

05-16-2011, 05:59 PM
Monday -
B: tea - Mom insisted that we start painting, so I missed breakfast :(
L: Chipotle salad, extra veggies, tomato salsa, chicken, 1 T guac
S: left-over lunch
D: TBD - mom's last night here, so . . . maybe out?

Be well -

05-16-2011, 06:29 PM
B 2 scrambled eggs w chives ricotta spinach mozzarella and 2 cups of coffee w 1% milk and splenda
S toasted garbanzos seasoned w salt and chili powder
L red bell pepper and celery w hummus, 2 slices deli turkey, yogurt w rhubarb
D warm red bell pepper artichoke red onion salad on spinach with feta
S fudgsicle, if desired

05-16-2011, 06:59 PM
Day 1 on Phase 1 went well
B leftover chicken
L Omelette w/ broccoli and feta
D hamburger (no bun) lettuce and tomato salad
I know I didnt eat on plan one hundred percent, but I had to get started

05-17-2011, 12:01 AM
B-almond butter and banana sandwich on whole wheat
L-tofu, quinoa blend, spinach
D-kashi pizza
S-cottage cheese w/ tomatoes and franks red hot

05-17-2011, 10:34 AM
phase 2

b - slice of ww bread and tomato with lf cheese
l - creamy chickpea shop
s - yogurt and cinnamon
s - grilled trout with mushrooms, sugar snap peas and brown rice
s - peanut butter

exercise - 40 minute walk, 15 minutes on bike

05-17-2011, 10:40 AM
Phase II - and up 2 pounds from not following the plan yesterday

B. Fibre 1, raspberries, ff/sf yogurt
L. Broccoli soup, measured cheese, 1 slice ww rye bread, apple
D. Salsa chicken breast, mesclun salad, sweet potato "fries"

05-17-2011, 12:55 PM
Phase 2
B: oatmeal, dried apple, nf milk
L: protein smoothie
S: veggies and hummus
S: mango, cottage cheese
D: taco salad ( ground turkey, onion, salsa, avocado, lettuce)
S: nf greek yogurt, blueberries, walnuts

05-17-2011, 01:56 PM
Phase I - Day 2

B: scrambled egg, bacon and jicama
L: Leftover turkey & white bean soup and side salad
D: Baked fish, steamed green beans; raw veggies with ranch dressing
Snacks: cheese sticks

5 20oz waters
Diet Dr. Pepper

I have tried South Beach several times, but have never gotten past the first two weeks. I am having major withdrawals from the chocolate and caffeine. When do the headaches go away.

05-17-2011, 08:29 PM
B zucchini "breaded" w garbanzo flour, s&p and broiled, topped w chopped tomatoes and lf mozzarella, 2 slices canadian bacon, 2 cups coffee w splenda and 1% milk
S one small piece pizza and one char grilled chicken wing (bad girl)
L red bell pepper and celery with lemon chive greek yogurt dip, 2 slices deli turkey breast
S lf ricotta w splenda and vanilla and natural peanut butter
D salad- red leaf lettuce, tomato, red onion, artichoke hearts with feta and homemade dressing

05-18-2011, 01:22 AM
1: grapenuts, almond milk , a couple raisins, coffee with cream
2: Carrots , sugar snaps
3: Turkey, cannilini bean, spinach stew
4: lf cheese stick
5: spaghetti squash pie, cup of barley minestrone

05-18-2011, 10:32 AM
Phase 2

b - oatmeal with wheat bran and almond milk
l - creamy chick pea soup
s - yogurt with cinnamon and sf syrup
s - beef stew with brown rice and a salad
s - lf cheese

exercise - 40 minute walk and 15 minute bike
weight today - 170.8

05-18-2011, 11:38 AM
I have tried South Beach several times, but have never gotten past the first two weeks. I am having major withdrawals from the chocolate and caffeine. When do the headaches go away.

After the first week it seems. I remember day 2-4 being the worst of it.
There is a sticky about dealing with the South Beach Flu, you should check it out. It can be pretty awful at first, but if you can make it past it is so much better.

05-18-2011, 11:45 AM
1: grapenuts, raisins, almond milk
2: green salad,3 oz flat iron steak, clementine, cheese stick
3. greek yogurt, ls strawberry jam
4. boca burger, LC , sugar snaps
5. popcorn with nooch

Way more grain heavy than I remembered. crazy busy day ..... Oh well, better time today.

05-18-2011, 01:30 PM
Phase 2
B: oatmeal, dried apple, nf milk
L: protein smoothie
S: veggies and hummus
D: veggie pattie, roasted broccoli, zucchini
S: nf greek yogurt, blueberries

05-18-2011, 02:01 PM
Slept till 10 - to get rid of the SB Flu. Threw off my eating schedule.

Brunch: scrambled egg w/onion, pepper and cheese; 2 tuckey bacon and Jimica

Lunch/Dinner: Cracked Slaw; raw veggies with ranch dip.

Snacks: cheese sticks

4 20 oz waters; Dt DrPepper,

05-18-2011, 03:43 PM
Wednesday -
Gotta recover from yesterday!

B: ff greek yogurt, sf jam
S: cheese stick
L: apple, turkey pepperoni, tomatoes, greek yogurt dip
S: peanuts
D: chicken, taco salad, fried shrimp (oops), and a REAL dessert - won't mention it -

Be well!

05-18-2011, 09:50 PM
B 2 cups coffee w splenda and 1% milk, crab cakes w avocado yogurt dipping sauce (i should post that recipe!)
L salad-about 3-4 cups veggies with hard boiled egg and oil and vinegar dressing
S toasted seasoned garbanzos
D tbd

05-18-2011, 10:00 PM
B: Spinach & feta egg muffins (x2) and V8
L: Small WW tortilla with turkey, veggies, and cheese. Veggies & hummus.
Sn: 4 almonds.
S: Chicken stuffed with a laughing cow & sundried tomatoes, topped with a little pesto and baked. Zucchini lasagna.
Sn: 1Tbsp peanut butter.

It's been awhile since I've actually been on plan for a WHOLE DAY. Looks like I'll just get the hang of things again right before leaving for Europe. Of course.

05-19-2011, 08:52 AM
Hey girls, vacation eating is actually going really well. We have a kitchen, so we've been cooking a lot. I'm sure that helps.

yesterday: P2
1: scrambled eggs w/ spinach and tomatoes, ww toast w/ 1 tsp pb, pineapple
2: salad w/ 3 oz. sirloin and lots of veggies
3: apple
4: chicken breast w/ bbq sauce, broccoli slaw, corn

I've been trying to limit my grains and watch my calories. I went on a 5 mile run w/ DH on the beach and am planning to do the same this morning. I've been maintaining a pretty solid 145 -- I guess having to wear a bathing suit every day is motivation to not eat badly.

05-19-2011, 09:12 AM
Let's try this again -
B: ff greek yogurt
S: apple
L: tomatoes,
S: popcorn
D: turkey meatballs, salad

Seeing a return to phase 1 in my future . . .
Be well!

05-19-2011, 09:40 AM
Phase II - ticker is no longer lying but not moving either
B. poached egg on toast, 20 grapes
L. Chicken salad on lovely mixed greens from my potager, skim milk
D. Stir-fry of shrimp, assorted veggies and light soy sauce, brown rice, yogurt

05-19-2011, 11:27 AM

1: oats and chia seeds baked with apples and bananas (
2: grilled shrimp on top of salad
3: Dr. Oz's belly fat blasting smoothie (strawberries, banana, almond milk instead of juice)
4: green juice, watermelon, cantaloupe...too much food today, stuffed.

exercise: 20 min. yoga, 45 min run

05-19-2011, 11:50 AM
1: steel cut oats, chia, dark cherries, and cinnamon
2: barley minestrone, sugar snaps
3: chicken curry, chana masala, and off plan piece of nan

not enough veggies, to many grains

05-19-2011, 12:51 PM
Phase 2
B: oatmeal, dried apple, nf milk
L: protein smoothie
S: veggies and hummus
S: strawberries and laughing cow cheese
D: crack slaw
S: nf greek yogurt, blueberries, walnuts

05-19-2011, 01:16 PM
B: WW tortilla with 1T peanut butter & 1/2 banana
L: Leftover zucchini lasagna
Sn: SF Jello if I need something
S: Sauerkraut and apple porkchops. Swiss chard.
Sn: Blackberries & FF Greek yogurt
Ex: 60 minute BodyAttack class

05-19-2011, 01:42 PM
Phase I Day 4 - Not very hungry today, but got rid of the headache.

B: Sausage and white bean soup (couldn't face the eggs this morning)
L: cracked Slaw
D: Salad and jicama

s: Cheese Sticks

4 20 oz water
dt dr pepper


05-19-2011, 01:48 PM
B: 2 eggs, 2 slices turkey bacon, tzatziki
S: 10 almonds
L: Spinach, raw mushroom, chick pea salad with low fat goddess dressing
S: Piece of dark chocolate, 5 almonds
D: Chicken Tikka Masala with Wild Rice and 1 ww tortilla
S: (I go from no snacks to too many?!) Cole slaw (I felt bad the lack of veggies at dinner)

05-19-2011, 07:48 PM
Thursday, 1.5:
B: egg and ricotta
L: salad with turkey, tom, cheese, and lite bleu cheese with ff plain yogurt
D: tky meatballs with chopped tom and mushrooms, rf mozz
S: 5 cashews, iced coffee with lf milk and splenda

05-19-2011, 08:26 PM
B 2 cups coffee w splenda and 1% milk, 2 fried eggs, 2 slices canadian bacon, tomato and celery with yogurt-avocado dip
S black bean brownie with dollop peanut butter
L tomato, basil, spinach, mozzarella salad with evoo and salt
S pumpkin cheesecake milkshake
D steak, salad, onion soup (homemade, no bread, a little lf mozzarella)

05-19-2011, 10:25 PM
Um, yum, asphyxia!
B: 2 eggs, 2 slices turkey bacon, topped w/ chix chili and a lil sour cream (and of course cholula which almost goes on everything)
S: Almonds, cole slaw
L: 1 1/2 cups chix chili
D: Chix breast topped with a creamy spinach sauce made from skim milk and a lil RF cream cheese, side of roasted zucchini.
Dessert: About to make some no-bake cookies (my downfall in junior high. my bff and I used to make them ALL THE TIME and rarely have any left over. We'll see if its a trigger food or not. It has been 15+ years).

Been raining all week but went on a quick bike ride between downfalls. Got a new wicker basket for the bike!

05-20-2011, 07:09 AM
Phase I Day 5

B: Sausage and white bean soup
L: Cracked Slaw
D: salad; ham, cheese and pickle roll ups

S: cheese sticks

4 20oz Water
Dt Dr Pepper


05-20-2011, 10:10 AM
B: PB & banana on a WW tortilla
Sn: Cheese slice.
L: Zucchini lasagna & 2 slices of turkey.
Sn: Berries and greek yogurt.
S: Off plan

05-20-2011, 11:22 AM
B: V8, banana
L: ff greek yogurt, chili, salad
S: gonna wish I had brought one today - late practice! - better find something
D: steak, salad, mashed cauliflower

Be well -

05-20-2011, 11:44 AM

1: scrambled eggs w/ spinach, onions and tomatoes; fruit salad; 1 slice turkey bacon
2: tuna nicoise salad
3: 1/3 of a Dr. Oz's belly fat blasting smoothie
4: off plan: celebrating DS1's 5th birthday with pizza, a light beer and a cupcake. after 5 years, i've earned it. ;)

exercise: 20 min. yoga, 2 mile hike, maybe a run later in the day

05-20-2011, 01:38 PM
Phase 2
B: oatmeal spinach pancake, sf syrup, nf milk
L: leftover crack slaw
S: veggies and hummus
D: chicken breast, roasted broccoli, tomato and zucchini bake
S: nf greek yogurt, blueberries, walnuts

05-20-2011, 04:10 PM
On plan today, concert week and allergies have knocked me on my tail, food and workout wise.

brunch (slept in until 11, yay for substitute teachers)-spicy tomato soup, toast with goat cheese
d-two berry and pb smoothies w/ spinach

05-20-2011, 05:07 PM
B 2 cups coffee w splenda and 1% milk, one hard boiled egg, spinach tomato basil mozzarella salad w evoo and salt
L indian lentil and veggie dish
S black bean brownie w ricotta and natural peanut butter
D chicken with artichoke hearts, roasted red peppers and feta
S cookie dough milkshake

05-20-2011, 05:44 PM
asphyxia - is that cookie dough milkshake on plan? if so, recipe!

05-20-2011, 07:33 PM
Zeffryn-its just da vinci sugar free cookie dough syrup, milk, ice blended!
yesterday I made a pumpkin cheesecake one with sf pumpkin pie syrup, lf cream cheese, milk, ice.
they come out very frothy and cold and it satisfies me just fine!

05-20-2011, 08:53 PM
Phase I Day 6

B: 2 scrambled eggs/cheese, 2 turkey bacon, jicima
L: Left over Crack Slaw
D: Baked Fish; broccoli and cauliflower salad

S: Cheese stick

5 20oz water
Dt Dr Pepper

05-21-2011, 08:53 AM
oh man, i'm going to have to look for cookie dough syrup.

1: smoothie (strawberries, mango, banana, psyllium fiber, chia, 1 T. oats, almond milk)
2: nicoise salad (grilled tuna, salad greens, hard boiled egg, blanched green beans -- skipping the potatoes)
3: fruit
4: hambuger patty, green beans, corn on the cob

exercise: 45 min. run

05-21-2011, 12:24 PM
Not going to get too much into it here, but I think davinci has the best selection of sugar free syrups of the brands i've seen (monin, torani, davinci). Pumpkin pie flavor is a must and cookie dough and german chocolate cake are total bonuses. Only $7.99 and all flavors available online year round! (I am not a paid spokesperson, haha!) Oh, I bet that putting a few chocolate chips in the blender with the cookie dough syrup would make it taste even more like a real cookie dough shake. Okay, now I'm drooling...

B 2 cups coffee w splenda and 1% milk, spinach, cherry pepper, mozzarella egg white omelet
S toasted garbanzos
L indian lentil veggie dish with some chicken
S greek yogurt w cocoa, imitation banana extract, splenda and crushed almonds and pecans
D lean ground beef patty w salad and feta

05-21-2011, 06:59 PM
Phase 1 Day 7

B: scrambled egg w/onions, green peppers and cheese; 2 Canadian bacon
L: Broccoli and cauliflower salad
D: Turkey and White Bean Chili

S: Cheese Stick

4 20 oz water
Dt Dr Pepper

05-21-2011, 08:33 PM
Just have to say - not gonna post because the only thing on plan I had today was water.
Everything else was not speakable.

After all - tomorrow is another day!
Be well -