South Beach Diet - SBD On Plan Thread, Oct.10-16

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10-10-2011, 06:36 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?

10-10-2011, 08:55 AM
B: 2 Kashi waffles with PB and maple agave, 2 coffees with half and half and splenda
S: 4 slices of RF cheddar cheese (ate two slices late tonight! I can't get rid of this craving.)
L: salad (no protein - too full from all the coffee)
S: cottage cheese
D: buffalo chicken tenders and raw veggies

10-10-2011, 04:57 PM
Hard to plan today. I have a cold which makes me grumpy. But I will drag myself to a yoga class.
I might revise later; this doesn't look like enough food but nothing sounds good.

Phase 2

B - coffee w/ us almond milk
Yoga class
Lunch/late breakfast - Grilled cheese (Ezekiel bread, Smart Balance, Tillamook sharp cheddar, sliced tomatoes), split pea soup, water w/ a splash of us cranberry juice
S - cuppa hot tea with us almond milk
S - Greek yogurt with wild blueberries
D - going to a huge salad bar restaurant - will get soup for sure and a spinach-based salad, dressed only w/ balsamic vinegar and a splash of olive oil

10-10-2011, 10:37 PM
b-pb toast
l-ww pasta w/ veggies
d-ww stromboli w/ big salad

10-11-2011, 12:01 AM
B: 2 scrambled eggs with spaghetti squash and tomato sauce and cheese. coffee with cream/whole milk.
L: Spinach salad with chicken breast and cheese, olive oil and vinegar. swiss chard with pine nuts.
S: Handful of almonds
D: Asparagus with balsamic vinegar, coconut soup with clams.
S: Apple

Exercise: 20 minute Pilates

10-11-2011, 10:44 AM

B: 2 Kashi Whole Grain waffles, maple agave and coffee with half-and-half and splenda
S: V-8 and cottage cheese
L: PB&J (SF) on WW sandwich thin
S: Cucumbers and carrots with hummus (2 servings of it in fact!)
D: Roti, matter paneer
S: popcorn

10-11-2011, 11:35 AM
Hi! I'm phase 1 and I have a question.

I made the mock cornmeal and spicy beef today. And I really liked the cornmeal. Would it be OK if I made that on it's own and ate it with, like a vegetable stew (one that's OK on SBD of course!) I'm trying to think of recipes but I tend to lean towards a vegetarian diet so I'm thinking this might help open up more options for me :)


10-11-2011, 12:58 PM
B: WAY too much coffee
2 eggs with FF cheese and turkey mini pep slices
whole wheat zuch bread (bad decision, will not let it ruin the rest of the day)
L: Green Monster & Turkey Pepp stick
S: 1/2 cup cottage cheese w-peaches

Water, need to get back to 64oz+

Letting work stress get in my way of being successful.

10-11-2011, 01:31 PM
I'm back!!

After several months of maintaining and general sloppiness, this messy (Canadian) Thanksgiving weekend has motivated me to get back on track. I'm going to do phase one for almost two weeks (until next Sunday) and will move on from there!

Wt: 159.8
B: Chickpea & veggie casserole
Sn: Cheese stick & V8
L: Chicken and chickpea in a tomato sauce, over spinach
Sn: Laughing cow wedge and about 1 cup of edamame beans.
S: Same as lunch.

10-11-2011, 02:18 PM
I keep saying I need to hop back on to P1 and then I fall off the wagon even more! A lack of planning and shopping has really got me off track and I need to get back on! I am going to sit and make a grocery list tonight and get to the store tomorrow for some serious shopping!

1: coffee w lt cream and splenda, 2 fried eggs w greens, hot peppers, mozzarella
2: pb&j&banana shake w almond milk
3: chicken breast w salad (baby spinach, tomato, onion, red bell pepper, artichoke hearts, capers, black olives, evoo
4: apple w almond butter

10-11-2011, 02:55 PM
Katie -- Jump back on with me! I'm pouring through my SBD cookbooks and websites planning my meals for the week and am heading out grocery shopping this aft. No day like today!

10-11-2011, 06:49 PM
Hi! I'm phase 1 and I have a question.

I made the mock cornmeal and spicy beef today. And I really liked the cornmeal. Would it be OK if I made that on it's own and ate it with, like a vegetable stew (one that's OK on SBD of course!) I'm trying to think of recipes but I tend to lean towards a vegetarian diet so I'm thinking this might help open up more options for me :)


As long as it's one serving I think it's fine to!

10-11-2011, 08:06 PM
Katie -- Jump back on with me! I'm pouring through my SBD cookbooks and websites planning my meals for the week and am heading out grocery shopping this aft. No day like today!

I work til 11pm tonight so it's gotta start tomorrow for me! Don't know how long I'm gonna do out for, maybe a week...but I'm in!

10-11-2011, 08:07 PM
As long as it's one serving I think it's fine to!

Why just one serving? It's Phase 1 and mostly beans and eggs, am I missing something?

10-11-2011, 08:15 PM
Phase 1
B-Boiled Egg, Sausage, Cheese stick V8
L- Turkey slices & Almonds
D-Spaghetti Squash w/homemade meat sauce & Mozzarella.

Not even craving dessert but I made my cheese cake filling Neufachtel Cheese mixed with Stevia.

10-11-2011, 09:09 PM
I got a bit detoured over the weekend, but am back on track today.

Phase 2

B. overnight oats with chia, sliced peaches & cinnamon
L. 1/3 of a Kashi thin crust pesto pizza, piled with romaine salad
S. Greek yogurt
D. shirataki in a tomato cream sauce (melted Laughing Cow and a can of diced, drained tomatoes), Morningstar Farms California Burger patty sans bun

10-11-2011, 09:26 PM
cottage, i love that cream sauce idea. perfect!


1: mocha smoothie (1/2 banana, choc. protein, coffee powder, almonds, almond milk)
2: ham roll-ups, grapes, honeycrisp apple (cobbled together lunch in between classes and training)
3: greek yogurt
4: 1 sandwich thin with pulled pork (sb friendly bbq sauce), sb slaw
5: 1 oz. dark chocolate with 1 tsp. pb

exercise: 3.5 mile run, 1.5 hours choreography training

10-12-2011, 12:12 AM
Why just one serving? It's Phase 1 and mostly beans and eggs, am I missing something?

Because of the beans, no? Maybe I am wrong there.

10-12-2011, 03:36 AM
You know, I just skimmed the book quickly to see if it says how many servings of beans you should have. I couldn't find anything, but I'll keep looking though and let you guys know if I find anything. In the meantime, I'll make sure to limit how much I eat. I'm making a South Beach Diet-acceptable eggplant and lentil Mousakka today and I'm soo excited! I hope it turns out OK hehe

10-12-2011, 04:55 AM
Because of the beans, no? Maybe I am wrong there.

I wondered if that was it. I think that's just a digestive caution for people not used to beans. As a vegetarian I frequently have more than one bean serving at a time. I know others do too, without problems.

ETA - Which is a long way of saying yes, you can just make the "cornbread" part. Some of us experimented with it a couple of years ago and created a bunch of mock snack cake ( Personally I recommend the PB chocolate :drool:

10-12-2011, 07:37 AM
Well after a few too many cookies, I have got to jump back on plan asapy! It's been a long while since I've posted...but I have been back on South Beach for a few weeks. This most recent jump off was due to that particular time of month that makes chocolate sooo irresistable!

B: coffee w/light cream and splenda, ham, egg, & rf cheese
S: Turkey sausage & banana
L: salad w/grilled chicken and oil & vinegar dressing
S: sf/ff latte, apple & pb (seems like a lot, but I have a LONG stretch on Wednesdays between lunch and dinner)
D: fajita's minus the basically steak and lots of peppers & onions
D: sf popsicles (I heat for 15 seconds in microwave, scrape off stick, and eat in a bowl...if you close your eyes it will remind you of a snow cone/icee type thing)

And a TON of water!!!!

10-12-2011, 09:32 AM

1: greek yogurt w/ stevia, grapes and 1 T. chopped pecans
2: turkey roll-ups, 1/2 honeycrisp apple, 1/2 c. grapes
3: 1/2 honeycrisp apple + 1 tsp. pb
4: spaghetti (though I may try to stop and get a spaghetti squash)

exercise: 60 min. choreography work

10-12-2011, 11:25 AM
B: Coffee w/lt cream + Splenda
1 egg + egg beater + spinach + ff feta
S: v8 + babybel + turkey pep stick
L: Salad with grilled chicken, fresh moz
S: Green Monster
D: Meatloaf (lean meat) + salad + mini serving mashed potatoes
S: Popsicle

Water intake was awesome yesterday, staying on that path today

Exercise: Walk with kids after school

10-12-2011, 11:48 AM
Wt: 157.2
B: a poached egg with a couple slices of deli chicken breast and cheese with a LS V8.
L: Salad and curried chicken breasts.
Sn: Chicken, chickpeas & cauliflowers on spinach.
S: Went to a thai restaurant. Had a chicken and vegetable stir-fry but then my friends wanted....
Sn: Pie. And I couldn't resist

10-12-2011, 11:49 AM

B: yogurt, coffee, SF protein bar
L: leftover Indian with spinach and brown rice
S: bell pepper and hummus
D: 3 oz. salmon, 8 mussels and 2 shrimp with green beans.

10-12-2011, 02:56 PM
B: Low fat Yogurt with vanilla and stevia (half)
S: the rest of my yogurt
L: small serving of mock cornbread and spicy beef
S: almonds
D: Small serving of mock cornbread and spicy beef with a tablespoon of sour cream

10-12-2011, 06:07 PM
P1D1 (detox!)
1: two fried eggs w greens, cherry peppers and cheddar
2: pumpkin soy milk latte
3: baked tilapia and brussel sprouts (in evoo, lemon juice, s&p)
4: stuffed peppers (red bell peppers stuffed with lean ground beef, onion, garlic, tomato sauce, topped with lowfat cheese)

exercise: 90 minute roller skating!

10-13-2011, 10:01 AM
b - oatmeal with ground flax and almond milk
l - defrosting some soup, I think its splitpea
s - small apple
s - wild pacific cod, salad and roasted cauliflower
s - lf bb cheese

30 minute walk
will try to start using the stationary bike at night

10-13-2011, 12:09 PM
Wt. 158.2
B: Poached egg with cheese, deli turkey, and a V8
Sn: Veggies with hummus.
L: Chickpea, chicken and cauliflower stew over spinach.
Sn: Edamame
S: Pork chops with sauerkraut and beans
Sn: Pistachios.

10-13-2011, 05:52 PM
P1D2 detox!

1: iced coffee w lt cream and splenda, kale/red onion/cheddar egg white omelet
2: cottage cheese
3: chili (leftover pepper stuffing with great northern beans and chili seasonings) topped w lowfat cheese, salad (spinach/tomato/onion/atrichoke heart/caper w evoo)
4: almond butter smoothie w greek yogurt agave chia seeds and almond milk

Exercise: 120 min roller derby practice (including a 30 min off skates workout)

10-13-2011, 06:20 PM
Phase 2

B. slice of toasted Marathon bread w/Smart Balance margarine
L. pear & gorgonzola salad w/toasted pistachios
S. Greek yogurt
D. quinoa veggie stir-fry, Morningstar Farms veggie burger sans bun
S. SBD peanut butter cup dessert

10-13-2011, 10:45 PM
Phase 1

B. Ricotta Pancakes w/bacon sf syrup
S. Almonds
L. Broccoli w/cheese sauce
D. Eggplant lasagna garden salad w/ blue cheese dressing
S. (During Jersey Shore he he) Chocolate "shake" Unsweetened Almond Breeze SF choc syrup blended with ice.

10-14-2011, 08:58 AM

1: pumpkin spice latte smoothie
2: salad (peppers, cucumbers, tomatoes, carrots, greens, hummus for dressing, protein tbd)
3: greek yogurt w/ grapes
4: out for dinner - not sure where
5: glass of wine

exercise: teaching a 60 min. step, taking a 60 min. zumba

10-14-2011, 09:04 AM

1: Natural yoghurt (1/2 cup)
2: Skinny flat white/Baby capsicums with hommus
3: Tuna with salad leaves, cucumber, capsicums
4: Skinny flat white
5: Rump steak with salad
6: SB friendly Cheesecake portion (Baking at the moment, hmm)

10-14-2011, 09:19 AM
YESTERDAY (at a conference)
D: grapes, protein bar
L: taco salad with lettuce, steak, salsa, cheese, beans and guac
D: OMG I went out and got something and it was horrible and wanted to reorder yummy fried food as it was a bad day but didn't! Instead, I came home and made 2 Kashi waffles, SF syrup and had an apple.

I'll be honest, I've got NOTHING planned. It's payday though so first thing Sunday (since I have to work tomorrow) is a good food shop!

B: apple, cottage cheese
L: Thai (tofu prik khing, no rice)
S: bell pepper and hummus

10-14-2011, 10:06 AM
weight - 164.2 today, yikes, not changing ticker
phase 2
b- 1 slice ww toast with two eggs
l - veggie soup
s - apple with peanut butter
s - bunless hamburger with salad and roasted veggies
glass of wine with wedge of good cheese

exercise - shopping for a finicky husband.

10-14-2011, 01:00 PM
PH 1
B. Radish "home Fries" 2 strips of bacon
L. Edamme & V8
D.Bunless Burger Huge salad w/Blue Cheese Dressing
S. "Cheesecake"

10-14-2011, 01:15 PM
Ugh. Yesterday night turned into a #!@$ show, and today my cravings are back.

B: 3 slices of deli chicken with 1 cheese stick, some grape tomatoes, and cucumber.
L: Chicken caesar salad. Wicked thai soup.
Sn: Edamame.
S: Chicken adobo.
Sn: Pistachios.

10-14-2011, 02:04 PM
Phase 1.5

B. overnight oats w/chia & homemade plum conserves :drool:
L. Green Monster (strawberries, 1/2 banana, ff cottage cheese, spinach, US vanilla almond milk)
S. spinach & artichoke hummus w/raw veggies
D. curried cauliflower & white beans
S. NSA fudgesicle

10-14-2011, 03:28 PM
P1D3 detox!
1: coffee w lt cream/splenda, kale/red onion/cheddar egg white omelet
2: leftover chili topped w lf cheese
3: nf plain greek yogurt w almond butter and agave
4: edamame

10-15-2011, 09:48 AM
Phase 1

1: 1/4 cup natural yoghurt
2: Skinny flat white
3: Grilled chicken breast with salad
4: 7 macadamias/1 low fat Babybel cheese
5: Sausages (extra lean) with zucchini and broccoli
6: Natural yoghurt with coca powder and equal

10-15-2011, 10:12 AM
[QUOTE=messycrayola;4071739]Phase 1
2: Skinny flat white

I'm so curious - what is this? I can't even figure out the category :)

10-15-2011, 10:28 AM
b - slice ww bread with peanut butter and half a banana
l - shrimp salad
s - salmon and roasted veggies
wine and piece of good cheese

10-15-2011, 06:56 PM
P3 (includes a bit more alcohol than is P2 allowed)

1: greek yogurt with stevia, pumpkin pie spice, pecans and 1 chopped honeycrisp apple
2: 3 glasses of red wine (tailgating), hamburger patty (no bun), a small handful of pretzels
3: see #2
4: date night with hubby, food TBD

exercise: walking around while tailgating, 60 min. zumba, 30 min. of stairs and other activities on the obstacle course.

10-15-2011, 08:32 PM
1: iced coffee w splenda and lt cream, kale/cherry pepper/cheddar egg white omelet
*something off plan, ugh*
2: buffalo chicken salad topped w lf cheese
3: yogurt w pb and agave
4: steak and asparagus

10-16-2011, 12:17 AM
Ph 2

B: 2 kashi waffles with peanut butter and 1/2 banana
S: none but water
L: WW crust Mediterranean pizza (olives, tomatoes, feta, roasted veggies), 3 glasses of wine (oopps!)
S: more water, diet ginger ale and a nap
D: wasn't hungry but 1 piece of Roti, 2 cubes of chicken and 1 tablespoon Dahl.

10-16-2011, 07:11 AM
[QUOTE=messycrayola;4071739]Phase 1
2: Skinny flat white

I'm so curious - what is this? I can't even figure out the category :)

Hi cyndi :)

Its a coffee style in Australia, similar to a latte but with less froth. I've been counting them as a snack because of the limit on dairy.

Phase 1

1: 1/2 cup low fat Greek yoghurt
2: Macadamias/Skinny flat white
3: Leftover vegetable stirfry with salad leaves, cucumber slices, capsicum slices
4:1 low fat Babybel cheese/Skinny flat white
5: Soy and ginger marinaded fish with kale, zucchini, and patty pan squash

Last official day on Phase 1!

10-16-2011, 07:48 AM
Phase II

B. sliced orange, ww English muffin with 2 Laughing cow and SF raspberry jelly
L. veggie soup, 4 ww crackers, yogurt
S. (casting at 6 so ...) skim milk, egg white, sf Irish Cream
D. If enough time ... stir-fried beef, peppers, onions & mushrooms over zucchini pasta OR eggplant casserole from the freezer with mixed greens

10-16-2011, 11:29 AM
I have got to get my bootay back in here. I have been slacking lately!
Also, I have decided to start counting calories again. yuck. but my portions are out of control apparently!

W: rest day, ran a 5k yesterday! yeay!
V: 2 Alive

B: oatmeal with walnuts, coffee with almond breeze
S: -
L: Split pea soup
D: home made veggie burger over salad, side of broccoli with nutritional yeast

10-17-2011, 01:25 AM
B: 2 poached eggs, 1/2 WW sandwich thin, 2 turkey sausage and sweet potato home fries
L: apple and water
D: chicken tenders (pulled off most of the crust) and sweet potato fries with 2 glasses of white wine.

10-17-2011, 02:29 AM
well the plan was good but interspersed with much off plan-ness. continuing p1 next week!
1: cottage cheese and peanut butter
2: leftover stuffed peppers
3: yogurt w sf jello flavoring