South Beach Diet - On Plan Thread, Week of Oct.3-9

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10-03-2011, 05:37 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?

10-03-2011, 08:48 AM
My life has been crazy the last week. I started working at a new gym as an instructor, so I've been training at one place and teaching at the other. I've tried my hardest to keep our homeschool front and center in my priorities, as well as planning a birthday party for my husband and a baby shower for my best friend. I really need to start making sure this stuff all doesn't fall on the same week. Thankfully, the parties are over and went over well and now I can focus on training, school and eating right!



1: mocha smoothie (with choc. protein instead of cocoa powder)
2: honeycrisp apple
3: turkey roll-ups + cut veggies
4: cut veggies and guac
5: chili

exercise: 2 hours of class training, teaching 60 min. of step

10-03-2011, 09:01 AM
Phase II - in training for next week's cooking course so want to drop at least a pound this week and use up stuff in the fridge!

B. chick pea and black bean soup, cucumber slices, skim milk
L. eggplant casserole, lettuce and other veggie salad
D. crack slaw with pork, mushrooms, peppers & some ww noodles, yogurt & a peach

10-03-2011, 12:41 PM

B: turkey sausage, egg and RF cheese on WW slim
L: chicken sausage, peppers, onion and salad with cucumbers and bell peppers
S: BB lite cheese
D: Taco bake, side salad!

10-03-2011, 11:49 PM
Phase 1ish

B: coffee and egg cups
L: bean soup, hummus and cucumber, latte
S: almonds and babybel cheese
D: omlette with chicken sausage, red pepper, onion and lf cheese

10-04-2011, 10:21 AM
ph 2

b - slice ww bread and half a banana
l - pumpkin black bean soup
s - yogurt
s - meat sauce over spaghetti squash
s - lf cheese

10-04-2011, 11:41 AM
Ph 2

b: 3 prunes, handful of dry Kashi cereal, coffee (Rough morning!)
s: carrots and bell peppers
l: WW pita, hummus, tzatiki, baked falafel
d: BAD BAD CHOICE for 1700 calories and lots of FAT

I have a scavenger hunt to do tonight so I hope to get home in time to make the taco bake!

10-04-2011, 02:56 PM
1: coffee, banana with p nut butter
2: many veggie salad , baked chicken tenders
3: pork, broc, green bean stir fry
4: 2 beers out at a show with dh. off plan but fun
5: ww english muffin pizza

water : horrid
exercise: 30 minutes incline walking, 25 minutes elliptical

10-04-2011, 05:21 PM
1: hb egg, cheesestick, iced coffee with lt cream and splenda
2: (few bites of each at class) spicy baked corn, broiled tomato, braised cabbage with apples, broccoli almondine, maple glazed carrots, baked butternut squash, ratatouille
3: lemon basil tilapia with ratatouille over whole wheat pasta
4: pb&j&banana smoothie w almond milk and labne
5: tbd

10-04-2011, 05:35 PM
Phase 2 - lots o' grains :)

B - coffee with us almond milk, pumpkin oatmeal pancake ( ('cept I added double pumpkin and 1/2 the amount of baking powder and used a whole egg) with veggie sausage
L - Sandwich on Ezekiel bread: 1 slice sharp cheddar, 1 big ripe tomato and some mayo, mmmmm; us black tea
Ss - dried green beans and walnuts, broccoli & pepper strips with spicy hummus
D - grilled tofu, sauteed cabbage, "creamed" spinach
dessert - Greek yogurt w/ wild blueberries

10-04-2011, 06:13 PM
Phase 2/3 ish
b-chocolate coconut overnight oats
l-veggie soup
s-about 5 miniature chocolate bars from the candy bucket :( PMS plus halloween candy equals fail
d-sirloin and zucchini stirfry

10-05-2011, 09:48 AM
(I made a very bad choice for dinner last night and my stomach is not happy about it. Good news is the thought of it makes me sick and I am no longer "craving" it. Bad news is that my stomach now hates me again)

B: 1/2 c Kashi cereal and 1/4 c. almond milk
S: cottage cheese
L: 98% FF ham and RF cheese on WW pita, snap peas, bell pepper, cucumber, carrots, mushrooms with hummus and tzatiki
S: 20 pistachios
D: refried beans, 2 gardenburgers, salsa

10-05-2011, 09:50 AM
ph 2 -

b - oatmeal with flax and half a banana
l - pumpkin and black bean soup with lf bb cheese
s - yogourt and half pear
s - chicken with roasted veggies and a salad
s - half a pear
hopefully lots of water

exercise - 30 minute walk in the morning and 30 minute walk in the evening

10-05-2011, 01:23 PM
1: coffee with half n half, raw veg
2: crack slaw with ss peas added, a few p nuts
3: cottage cheese
4: stir fried broc, salmon, water melon
5: more p nuts ( too many for the day) sf fudge pop

water: huh what???
exercise: 40 minutes run, 15 minutes incline walking

10-05-2011, 02:00 PM
finally had a minute to breathe this morning. juicing today because my diet has been suffering the past few days - nothing overly bad, just not enough veggies.


1: green juice
2: green juice
3: green juice + honeycrisp apple + 1 T. pb
4: green juice
5: green juice + carrots + 1 T. hummus
6: carrot, apple, ginger juice
7: CAG juice + greek yogurt with flax, stevia and cinnamon

exercise: intermediate exercise during instructor training

10-05-2011, 03:35 PM
So it's been a couple months since I've been on here, and I'm back up to the mid-high 140s. I'm jumping back on P1 and restarting after a couple months away. I decided this morning I was starting SB again, so I didn't have much SB friendly food at home. I'm posting as I go, and heading to the grocery store to stock up.

B: 2 eggs; coffee with LF milk and 2 splenda
S: slice LF cheddar, 5 cashews
L: yogurt, sf syrup, 10 cashews
D: black beans and chicken; broccoli cauliflower soup

10-05-2011, 04:40 PM
Hey Nicole - I have a similar situation, bumped up to the low 140s again last month. A few days back on plan and I am in the high 130s again but I am trying to claw myself down closer to "goal" again. I am eating way too many grains recently to lose any weight so I'm going to have to kick the delicious whole wheat sourdough bread to the curb :( (one more batch and then I am freezing the starter for another time).

Phase 2, randomness as I clean out the fridge/freezer

B - coffee w us almond milk. A slice of homemade whole wheat sourdough bread with almond butter, water with a splash of us cranberry juice
L - veggie burger with sharp cheddar and sliced tomatoes (no bun), sweet potato fries, spinach salad
S - broccoli & cauliflower with hummus.
D - don't know yet, maybe the same as yesterday
dessert - Greek yogurt with wild blueberries

10-06-2011, 09:10 AM
Hanging in there. Maintaining weight without much exercise this week, so I guess my diet has been ok.


1: greek yogurt with almonds, flax and cinnamon
2: salad and cut veggies (at a pumpkin carving party for the kiddos)
3: green juice
4: out for dinner for DH's birthday - will likely have a small salad and some hummus/pita, maybe a glass of wine

exercise: lots of strength training through choreography practice today.

10-06-2011, 09:36 AM
zeff, how did your juice day go?

B-green smoothie w/protein and greens powder
L-veggie and greens salad w/ 2T nuts and balsamic/olive oil dressing
D-Burger w/Ezekial bun, veggie/greens salad, RF cottage cheese
S-Colorado peach

10-06-2011, 10:00 AM
phase 2

b -oatmeal, flax with almond milk and 1/2 banana
l - pumpkin black bean soup
s - yougurt with cinnamon
s - baked trout and roasted veggies, salad
s - bb lf cheese

10-06-2011, 12:26 PM

B: 2 poached eggs on WW pita with 3 slices of turkey bacon, cheese and hot sauce (Hey, if it's only going to come out, might as well eat big, LOL)
S: cucumber, carrots and bell pepper
L: red lentil soup (sort of - trying a new recipe called "What I Have Left in the Cabinet")
D: scallops (hopefully they're defrosted tonight), smashed cauliflower, roasted broccoli and garlic

ETA: OMG my hunger is INSATIABLE today! And nothing is satisfying it, including tons of water!

S: 40 pistachios
S: 2 NSA popsicles

ETA x 2 - CONFESSION TIME - Wife went out and got donuts and I ate. Binged in fact. Tossed out the leftovers and feel horribly sick. Two setbacks in one week. This is horrible. It all started with corn, note to self that it's a trigger food.

I have it in my right mind to go food shopping tomorrow morning early to punish myself. I need a PH1 badly.

10-06-2011, 12:55 PM
1: coffee, half n half, choco protein smoothie
2: cup of chili, green salad
3: p nuts , raw veg
4: turkey burger on ww thin, salad, bit of roasted sweet potato and beet
5: more p nuts ( clearly can't have these around) lf cheese

exercise: 15 minute incline walk on TM, 35 minute run, 30 minutes upper body weights and stretch
Water: try try again!!!

10-06-2011, 02:15 PM

1. coffee with lf milk and 2 splenda; 2 eggs
2. black beans and chicken; broccoli cauliflower soup with ff plain yogurt
3. cashews and cheddar
4.TBD (a salad with protein)

10-06-2011, 06:45 PM
Lex - it went well. I felt a lot better and more energetic after. When I don't get my veggies in, my energy levels really suffer.

10-06-2011, 10:27 PM
1: 2 fried eggs w refried beans, cheddar, and hot sauce, coffee w lt cream and splenda
2: tuscan bean soup, apple w almond butter
3: cheesestick
4: hamburger w mozz cheese and salad

10-07-2011, 10:28 AM
Phase II

B. ww toast with PB, an orange
L. Greek salad, yogurt and carrot sticks
D. Chili and a green salad, ONE glass of wine

Kind of low on protein so I'll add some TVP to the chili which is from the stash

10-07-2011, 11:24 AM

B: cottage cheese and chive, coffee with almond milk and splenda
S: veggies and yogurt dip (don't know how I am making this yet but stay tuned!)
L: peanut butter and SF jelly on WW sandwich thin and side salad
S: apple
D: Taco Bake, sort of - messed up and didn't get refried beans so make black beans, meat (pre-oven) and topped with cheese in the bowl
D: NSA icepop

10-07-2011, 04:01 PM
1: iced coffee w splenda and lt cream, 2 fried eggs with refried beans, spinach, and mozzarella,m topped with hot sauce, mango smoothie
2: tbd
3: tbd

Thinking I may hop on the P1 train next week...

10-08-2011, 11:26 AM
B: 2 buckwheat pancakes, 2 turkey sausage
S: cucumbers
L: huge salad with 1 can of tuna and homemade Russian dressing
S: banana
D: 6 steamed shrimp, side of spinach (unexpectedly ate out - had to meet my MIL and SIL at the airport for their 7 hour layover. Thought it was tomorrow!)

10-09-2011, 01:10 PM
Ph 2

B: 1/2 c. Kashi Heart to Heart and 1/2 c. almond milk
L: taco salad (leftover fake taco bake on top of a salad) with salsa and a drizzle of FF ranch
S: cheese stick
S: banana
D: 2 veggie burgers, salsa and RF cheese, 1/4 c. chicken brown rice and 1 c. spinach with Mrs. Dash and ICBINB