South Beach Diet - On Plan Thread, Sept 26-Oct 2

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09-25-2011, 11:13 PM
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?

09-25-2011, 11:36 PM
It looks like I have a week without my crazy travel and work schedule. I'm going to take advantage of my time and try for an 1/2 hour walk every day in addition to my pool/bike schedule.

Monday 9/26
B-Green smoothie w/protein powder, ginger root, zucchini, cucumber, beet, swiss chard and Colorado peach
L- salad w/balsamic dressing and Thai trail mix, and a side of cottage cheese
S-FF yogurt
D-Pinto Beans w/homemade Cilantro Salsa, mock cornbread from the (
S-Black Bean Brownie

09-26-2011, 07:51 AM
Phase 2

B. overnight oats with blueberries, peaches, cinnamon and walnuts
L. veggie salad with avocados and chickpeas
S. Greek yogurt, maybe an apple for dipping
D. veggie stir-fry with shiratake
S. SBD friendly apple crisp

09-26-2011, 08:30 AM
Alright, it's time again to hop back on the phase 1 train.


1: strawberry cheesecake smoothie
2: lentil soup + salad
3: greek yogurt with pumpkin pie spice and stevia
4: veggie stir-fry

exercise: 5 miles on the treadmill, 60 min. step class (teaching)

09-26-2011, 08:31 AM
Phase 1
B- egg white souflee with turkey bacon
S- cheese stick
L- salad and turkey roll ups
D- roast pork and salad

09-26-2011, 08:57 AM
Phase II - my ticker is a big fat liar and I am going to kill it for a while.

B. egg on a ww roll with sliced tomato and basil
L. Greek salad, a pear, yogurt
D. eggplant casserole from the stash, Swiss chard sautee
S. skim milk at bedtime

09-26-2011, 12:28 PM
B: Coffee with cream & Splenda
1 egg + egg beaters + asparagus + FF swiss
S: Turkey Pep stick, V8, babybel cheese round
L: Green Monster with coconut milk, spinach, 1/2 banana, 1/2 c frozen blueberries, flax & Chai
D: Grillec chicken + salad

Not enough water this weekend, need to make up for that today
Letting stress @ work stall my weight loss. Not gaining, but stopped losing too

09-26-2011, 02:59 PM
Zeff, Ruth, and Jen I am in the same boat! I am usually so good with water but I forgot my water bottle at home this weekend at work and definitely did not get enough! I am up to my ears with stress from work, school, other projects, and while I'm constantly busy it is taking a toll on my meal planning and exercising. My ticker is lying as well, but I will just change it at my monthly weigh-in. I think I'm going to rescind to a phase 1.25 (no grains, minimal fruit). I've been lacking at updating my exercise challenge so I may just post here.

1: iced coffee w splenda and lt cream, lemon-caper tilapia with sauteed kale and tomato salad
2: pb&j&banana smoothie w almond milk and labne
3: tbd
4: tbd

09-26-2011, 03:03 PM
What is a Green Monster?

09-26-2011, 03:14 PM
What is a Green Monster?

A smoothie made with spinach.
I put spinach, almond milk, banana, chia seeds and flax seed in mine.
SOOOOOOOO good!! Don't let the green color scare you! It is actually sweet tasting! Easy way for me to get 2 veggies servings in. I fill that blender with spinach!

09-26-2011, 08:59 PM
Ugh. Back on the Phase One train for me. I've let this month get away from me with the indulgences. I've got a huge gain (8lb!!) over my low weight, and even though I know some of it is water, I've got to get back on track. I updated my ticker to reflect my real weight. It hurt!! I want this so badly.

B: coffee, egg whites, lf cheddar
L: spanakopita turkey meatballs, hummus and veg slices, babybel light
S: coffee, greek yogurt w/ chia and SF syrup
D: leftover indian food: curried chickpeas and spinach with paneer
S: coffee, cheese stick, and a "cheesecake cup" with egg white, cream cheese, almond butter, cocoa powder and splenda

Exercise: 4.5km run.

09-27-2011, 08:50 AM

1: mocha smoothie (cottage cheese, via packet, stevia, cocoa powder, almond milk, almonds)
2: lentil soup
3: celery w/ pb, cheesestick
4: asian slaw with chicken

exercise: 50 min. treadmill run, 60 min. zumba class

09-27-2011, 08:54 AM
Phase II

B. - grapes, 4 ww triscuits, 2 Laughing Cow (Low FBGL so needed grapes for sugar)
L. Eggplant casserole from the stash, green salad, yogurt
D. Pork or shrimp crack slaw using up lots of veggies, ww noodles as I need a carb at night


09-27-2011, 12:03 PM
B: Coffee with cream & splenda
Pumpkin "Cheesecake" smoothie: canned pumpkin, cottage cheese, splenda, vanilla extract, ice, chia seeds, flax
S: V8 + Turkey Pepperoni stick + Baby Bel light
L: Salad with leftover greek chicken, FF Feta and lemon juice
D: Homemade chicken soup, packed with veggies


09-27-2011, 01:32 PM
Phase 2

B: Green monster
S: V8 juice
L: Whole grain quesadilla with chicken
S: cheese stick
D: Taco-stuffed bell peppers
S: Greek yogurt with berries

09-27-2011, 01:42 PM
Long time on planners!! I should be back on the phase one train as well, but I can't bring myself to do it so it's 1.5 for me.

1: snap peas, choco protein smoothie, coffee with cream
2: deli turkey slice
3: roasted green beans, baked chicken tenders
4: leftover mexi casserole with zucchini, green beans, and raw cuke
5: celery with LC plus feta, sf fudge pop ( boo to late night snackies!!!!)

exercise: 30 minutes elliptical, 30 minutes bike
water: total fail
vitamins: check

09-27-2011, 10:08 PM
B: 2 fritatta cups
S: skim latte and piece of lf cheese
L: tuna salad
S: greek yogurt
D: ratatouille stew
S: a big taste of tomorrow's lunch (peanut chicken stew)

exercise: I had a nap. Does that count?

09-27-2011, 10:39 PM

B: lara bar
S: BB lite cheese
L: salad and Moroccan Tagine
D: WW white pizza with spinach and mushrooms
D: NSA fruit pop

09-28-2011, 08:59 AM

1: greek yogurt with pumpkin pie spice
2: lentil soup
3: celery with pb
4: tbd...maybe a salad out

exercise: 60 min. zumba (teaching), abs

09-28-2011, 09:16 AM
Phase II

B. slice whole grain bread with Laughing Cow and sliced tomato & basil
L. Chili from the stash, cabbage salad, yogurt, grapes
D. pork cutlet, green beans, roasted cauliflower, yet more tomatoes!

09-28-2011, 09:49 AM
B: Yogurt and berries
S: BB Lite cheese
L: Moraccan Tangine with a side of broccoli and cauliflower
D: lara bar, water

Wasn't hungry at all when I got home. Hmmm....

09-28-2011, 01:32 PM
1: deli turkey slice, coffee with cream
2: greens with chicken salad on top, handful of grapes
3: ss peas and a bit of sampling while making dinner
4: taco soup,LC cheese, glow salad minus avocado and nuts
5: sf fudgepop , tiny baby dills, babybell ( go to bed earlier girl!!!!)

vitamin: yes
water: better, but still not there
exercise: 30 minutes running ( been a while!!!) 15 minutes hill walking

09-28-2011, 05:23 PM
I am back from a few weeks of making not the best decisions. I have thought about this situation (probably too much) and have decided to just set my goals pretty low, keep it simple, and quit going off the deep end. I have a big, HUGE problem with all-or-nothing thinking... For now I am going to stick to good ol' Phase 2, not eat any processed/refined crap (which is the point of SBD, duh) and make myself walk and go to yoga classes at a minimum. I have found that I NEED this minimal exercise. Also I started taking some vitamins pretty regularly: multi/calcium + D/fish oil/glucosamine.

It is nice to be back to reading others' menus! It helps me plan

Monday (forgot to post Mon & Tues)
B - coffee w us almond milk
Overnight steel-cut oats soaked in us almond milk with blueberries and flax meal added ( = YUM, like a not-sweet blueberry crisp)
L - homemade sprouted-bean soup, tomato & feta salad, iced white tea
Ss - carrots & pepper strips with hummus, roasted almonds (I did cocoa and citrus-chile versions), 1 hard boiled egg
D - tostada (ww tortilla with sharp cheddar cheese, nf refried beans, salsa) and sauteed yellow squash
dessert - Greek yogurt with pumpkin

B - coffee w/ us almond milk. 2-egg omelet with cheddar cheese and lots of spinach.
L - whole wheat tortilla with lowfat cream cheese and almond butter.
S - roasted green beans and an evil Diet Coke :devil:
D - Bell pepper stuffed with brown rice/white beans/cojita cheese with heirloom tomato sauce; grilled zucchini, heirloom tomato salad (there is a theme here), small piece of wholegrain bread, something :censored:
dessert - slice of sharp cheddar cheese and ~1/4 glass red wine

B - coffee with us almond milk. Sprouted-bean soup on a bed of spinach with a fried egg on top
L - Tuna on a huge Romaine lettuce salad dressed with some flaxseed oil, iced tea
Ss - broccoli/pepper strips with spicy hummus, some almonds/walnuts
D - Grilled tofu, sauteed rainbow carrots from the garden, steamed fava beans from the garden, Kalyn's Kitchen Grilled Zucchini Greek salad (w/ zucchini & tomatoes from the garden...)
dessert - Greek yogurt with wild blueberries

09-28-2011, 07:31 PM
Phase 2

B. overnight oats with peaches & walnuts
L. large salad w/roasted chickpeas, feta and avocado
S. Greek yogurt and a handful (BIG handful! :o of food porn that the Boy Scouts are selling right now)
D. 1 Tofurkey Italian sausage with sauteed peppers & onions
S. SBD peanut butter cup dessert - while watching Survivor!

09-28-2011, 09:48 PM
B: quiche cups with canadian bacon
S: steamed edamame with garlic, olive oil and salt
L: SB chicken salad lettuce cups
S: earl grey tea with unsweetened soy milk
D: braised eggplant with indian spices over cauliflower garbanzo bean mash

09-28-2011, 09:52 PM
B: two fritatta muffins, coffee
L: peanut chicken stew, red peppers and hummus
S: lf cheese, greek yogurt w/ chia
D: turkey chili, turkey breast slices
S: nonfat latte

Not enough veggies today. Of course dinner was thrown off by a 2hr power outage!

Exercise: No. And I'm mad. I'd rather be running than studying for my master's degree :(

09-29-2011, 12:15 PM
B: Green Monster - Coffee w/cream & Splenda
S: Turkey Pepp, BabyBel, V8
L: Lentil Soup (thanks Mom!)
S: ? Greek yogurt?
D: Lasagna Soup (I will watch # noodles) with turkey Italian Sausage & big salad


09-29-2011, 12:55 PM
Phase 2

B: Edge shake
S: V8
L: cauliflower crust pizza leftovers
S: string cheese
D: almond butter & jelly sandwich on wg bread -or- Quiznos wg flatbread sandwich
S: fruit

09-29-2011, 01:01 PM
1: 2 eggs, turkey sausage, coffee with cream
2: raw veg plate with cuke, pepper, and ss peas
3: glow salad minus nuts and avocado, baked chicken tenders
4: bit of chicken, cucumber
5: taco soup, lc cheese, clementine
6: sf fudge pop

Water: yes!!!! barely
vitamins: yes
exercise: AM 30 minute run plus warm up/cool down, pm 45 cycle

09-29-2011, 01:47 PM
Phase 2

B - coffee with us almond milk. "Breakfast burrito" - whole wheat tortilla with 1 scrambled egg, nf refried beans, spinach, salsa, cheddar cheese
L- Green salad with tuna, dressed with flax seed oil & lemon juice, iced tea
S - broccoli/peppers w/ hummus, roasted almonds
D - prob the dinner I had planned for last night; hubby had other plans :p
dessert - Greek yogurt w/ wild blueberries

I HAVE to sneak some squash in somewhere. It's taking over my kitchen. I was thinking of shredding it into "noodles" and freezing some, so I hope that works. Maybe a dehydrator project as well...

09-29-2011, 01:58 PM
Phase II

B. Completely forgot about this but did have two coffees with lots of milk Duh!
L. ww pita pizza with lots of veggies & limited cheese, green grapes
D. pork cutlet, Swiss chard, carrots, skim milk before my meeting
S. a laughing cow wedge and 1/2 apple before bed

09-29-2011, 02:03 PM

B: yogurt with fruit (nursing a side effect from the anti-biotics!), large coffee with half-n-half, 2 splenda and dash of SF hazelnut syrup
S: marinated mozzarella (EVOO, Mrs. Dash)
L: Salad with romaine, butter lettuce, red pepper, carrots, 6 oz. tuna and lite dressing
S: pistachios, bell pepper, carrots and hummus
D: baked chicken, brown rice, mixed veggies

09-29-2011, 03:13 PM
GOOD DAY, Phase 1:

morning green tea + workout lemon flush elixir

B: ham roll-up filled with benefiber eggbeaters and hot sauce (phase 1 breakfast burrito! haha)
L: lettuce and tomatoes with capers, a splash of balsamic, olive oil and S/P
D: spaghetti squash with feta, kalamata olives, garlic, tomatoes, onion and parsley

post-workout snack: unsweetened soy milk, protein powder, and splash of sugarfree chocolate syrup

Have a positive, healthy day everyone!

09-30-2011, 12:24 AM
I'd love some rough estimates of amounts for your smoothie, it sounds good!


1: mocha smoothie (cottage cheese, via packet, stevia, cocoa powder, almond milk, almonds)
2: lentil soup
3: celery w/ pb, cheesestick
4: asian slaw with chicken

exercise: 50 min. treadmill run, 60 min. zumba class

09-30-2011, 11:37 AM
After dealing with an upset stomach most of yesterday, I woke today STARVING!

B: Coffee with cream & Splenda
1 egg + .5 c Egg Beaters + .5 chopped avocado + 3 Turkey Bacon + 2T cheddar cheese = YUM!
S: Green Monster
L: Salad w/bacon, Blue Cheese, Onion dressing
S: v8, turkey pep stick, babybel
D: Not sure yet

Off plan snack planned - family ice cream night

Tons of water today

09-30-2011, 12:35 PM

B: lara bar, coffee
L: Hummus, veggies, salad
D: black bean soup
D: nsa ice pop

I feel a cold coming on...

09-30-2011, 10:02 PM
L: Mediterranean Tuna Salad
S: Cheesy Cauliflower and V8 with bloody mary seasoning
D: Chicken Adobo with Chunky Cauliflower Mash and Green Beans
S: Soy milk shake with sugar free chocolate syrup


10-01-2011, 03:11 PM
B: Slept In
L: chicken sausage with onions and bell peppers on WW bun and 4 sweet potato fries (was just full!)
S: BB Lite cheese
D: Chicken Cordon Van (mix of the two, will test and post recipe), green beans

10-01-2011, 08:24 PM
Phase 2

B. Greek omelette, ww toast, fresh fruit cup
S. string cheese
D. Chard and chickpea soup
S. warm SF peach pie filling w/ff Cool Whip

10-01-2011, 08:50 PM
I haven't had a chance to post the last couple of days!

Thursday Sept 29
B: coffee, fritatta cups
L: peanut chicken stew, greek yogurt
S: cucumber and hummus
D: turkey burger (no bun), kale salad
S: a taste of soup I was making, and a lettuce roll up with roast beef

Friday, Sept 30
B: coffee, frittata cups
L: eggplant zucchini and turkey sausage bake, coleslaw
S: babybel light cheese, raw almonds
D: spaghetti squash pie
S: light hot chocolate, turkey pepperoni

B: scrambled eggs, coffee
L: lettuce and roast beef roll ups
S: turkey pepperoni, cheese
D: chicken caesar salad
S: cashews, coffee

Phew. I'm just about done week one of a phase one redo. Wondering how long I'll keep it up, because it's safe to say that the cravings are gone. I found this week really really easy - no SBD "flu" and no huge cravings for grains and sugar. I may step into P 1.5 tomorrow :)

10-02-2011, 02:08 PM

B: 2 poached eggs on toasted and slightly ICBINB WW hot dog bun half, 2 slices turkey bacon
L: Baked Falafel (, hummus, Tzatziki (, all on lettuce with red bell peppers and cucumbers and a side salad
D: Brown rice pasta serving with meat sauce and peas
D: NSA popsipe

10-02-2011, 11:32 PM
B: scrambled eggs with laughing cow, coffee
S: latte
L: chicken spinach casserole, greek yogurt
S: 2 quiche cups
D: baked basa, coleslaw
S: coffee, bowl of veg soup

And this concludes week one of the phase one re-do.