South Beach Diet - SB On-Plan Thread - 10/17-10/23

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10-17-2011, 08:43 AM
Another week of talking on-plan!

10-17-2011, 08:43 AM
P2 - following SB and Tosca Reno's Eating Clean Stripped Diet

1: oats with chopped apple, cinnamon and pecans
2: salad (kale, carrots, radish, pumpkin seeds, flax, vinaigrette)
3: carrots and hummus
4: dinner at a friend's house, will try to make it as clean as possible

exercise: 45-60 min. treadmill, choreography work, teaching 60 min. step class

10-17-2011, 08:48 AM
Phase II - post-vacation mode

B. Smoothie - yogurt, 1 cup skim milk, raspberries, egg, 2 T ground flax
L. Chicken and veggie soup with some ww noodles, an apple, skim milk
D. Eggplant Casserole that didn't get eaten last night as too late to cook it 30 mins. :shrug: Green salad.

10-17-2011, 02:31 PM
P1D1 (calling it D1 because I screwed up yesterday)...

1: coffee w lf cream and splenda, kale/red onion/cherry pepper/cheddar egg white omelet
2: steak and salad
3: lf cottage cheese, chicken/bean/spinach concoction topped w cheese
4: sbd pb cup

10-17-2011, 03:24 PM
Phase 2

B - coffee with us almond milk. Greek yogurt smoothie with blueberries and spinach and cucumber
L – ww tortilla wrap with tuna and lots of veggies. Iced tea.
Ss - hummus with broccoli and red pepper strips. Almonds. Boiled egg.
D - Bean soup. Caprese salad. Carrot salad from amazing garden carrots.
dessert – 1/2 apple with 1 oz sharp cheddar cheese

OPTIONAL choices for a snack if still hungry (since I am trying to stick entirely to what is "planned" rather than improvising, since I tend to dive into a free-for-all if I am still hungry):
1 square dark chocolate, 1 cup sf hot chocolate, 1/2 Diet Coke:devil:, cottage cheese with 1/2 grapefruit or 1 slice Ezekiel bread with Smart Balance

10-17-2011, 04:58 PM
Phase 1 Day 8 (yay I made it into week 2!)

B: Protein Shake with 1% milk, vanilla protein powder, pb, and ice
S: Spanish olives
L: Salad with grilled chicken, lettuce, broc, cheese, and LF balsamic
D: Chicken Nuggets breaded with almond meal, roasted broccoli and garlic
Dessert: Fudgecicle

Has anyone tried the peanut butter cookies? With the egg, pb, and splenda? I wanna try but am a little scared too! Haha

10-17-2011, 05:30 PM
Hi Everyone, I am looking for some support for SB, and I hope this is the right spot. Just let me know if it isn't and I will keep looking.

I started P2 today, this is my menu for today:

B 2 eggs with ham, tomato, coffee
S Zuchini slices, blueberries, water
S Yogurt and almonds
L Very grainy slice of bread with natural peanut butter, coffee
D Pork, veggie, salad, milk and water

I eat my Lunch at 3:00, so I eat two snacks earlier, but spaced apart. I am so worried about adding grains and fruit. Any suggestions, or does this look good.

Now if I can just work on the exercise part!


10-17-2011, 07:10 PM
Chickadeee, your menu looks OK, although you may want to add EITHER a fruit OR a grain for a few days before adding something else, to help sort out what may be a trigger food on Phase 2. This is just a suggestion, though. I hope you read the sticky in the FAQs to discover what I'm talking about. And as for your bread, just make sure it's 100% whole grain or whole wheat bread. :)

Phase 2 -

B. overnight oats in US almond milk w/fruit medley
L. romaine salad w/feta & toasted pecans, cup of cauliflower soup
D. veggie burger w/o bun and butternut squash fries
S. SBD-friendly apple crisp w/ dollop of FF Cool Whip

10-17-2011, 07:25 PM
Phase 1.5, no grains
B: mass of chard with egg, chia, goat cheese & salsa. I may be the only person in the world who thinks this is the perfect breakfast but I was very happy :)
L: spicy roasted tofu & tossed salad topped with artichoke salad (take-out again)
S: 1 sf turtle, string cheese
D: salmon, brussels sprouts, shirataki with laughing cow

exercise: 5000 steps of going up and down hospital stairs, hula hoop

10-17-2011, 11:23 PM
Ph 2 (not too shabby for a birthday!)

B: water, protein bar
S: coffee
L: tofu with brocolli and chili paste (Thai)
S: Fruit (2 pieces pineapple, 2 strawberries, 2 pieces of honeydew and 3 grapes) from a birthday fruit basket.
D: 2 WW tortillas, guac, 2% cheese, chicken breast, salsa
D: berries and cool whip free (with a candle, of course)

10-18-2011, 09:05 AM
P2 - following SB and Tosca Reno's Eating Clean Stripped Diet

1: oats with 1/2 banana and pecans
2: salad (kale, carrots, radish, pumpkin seeds, flax, vinaigrette)
3: carrots and hummus
4: quinoa and chickpea salad with veggies and hummus dressing

exercise: 60 min. choreography practice, 30 min. run, 60 min. yoga

10-18-2011, 09:48 AM
Phase 1

B: 1 lowfat Babybel Cheese
S: Skinny flat white
L: Grilled chicken salad
S: Skinny flat white
D: Steak/salad/mushroom sauce
S: Skinny flat white

I drink too much coffee!

10-18-2011, 10:23 AM
Phase II

B. chili from the stash - felt like it on a wet, dark, cold morning
L. eggplant Casserole - the remains - plus green salad, apple
D. oven beef stew (I hope!), broccoli, yogurt ... if no time to make the stew, I'll have ww pasta with tomato/meat/mushroom sauce

10-18-2011, 06:58 PM
1: spinach/cheddar egg white omelet, iced coffee w splenda and lt cream
2: bites of potato dishes, required in lab
3: lf cottage cheese, baked tilapia and brussel sprouts

10-18-2011, 07:19 PM
Phase 2, no grains

B - coffee with us almond milk. And apparently dessert for breakfast: Greek yogurt with sugar-free cheesecake flavoring and blueberries, 1/2 apple with sharp cheddar cheese and 1 serving cashews.
L - veggie patty with homemade tomato sauce and mozzarella. One square of dark chocolate with some walnuts (yup, too many nuts today)
D - flounder stuffed with crabmeat, Romaine lettuce salad with Goddess dressing and yeast flakes (an addiction), sweet potato fries

10-18-2011, 08:31 PM
@ Messycrayola.................What is this please? Skinny flat white TIA

10-18-2011, 09:48 PM
I was good all weekend, but so SO bad today.

10-18-2011, 11:06 PM
Ph 2

B: 1 scrambled egg, 2 turkey sausage, sweet potato hash browns
S: missed
L: missed
S: 2 slices of RF cheddar
D: grilled chicken salad w/RF ranch dressing (1/3 the serving), 2 "skinny" long island iced teas

10-19-2011, 12:53 AM
@ Messycrayola.................What is this please? Skinny flat white TIA

I was wondering this too! She mentioned drinking way too much coffee and then I googled it and got this from wikipedia:

"A flat white is a coffee beverage from Australia and New Zealand. It is prepared by pouring microfoam (steamed milk from the bottom of a pitcher) over a single shot (30 millilitre) or double shot of espresso. It is similar to the latte and the café au lait and like other espresso based beverages it can be interpreted various ways."

So I'm guessing it is similar to a latte made with lowfat or skim milk? I hope it is decaf!

10-19-2011, 07:20 AM I already explained in another thread. :)

And no, it isn't decaf.I know that its too much, but I'm in the last week of assessment at uni before semester finishes and I really, really need the caffeine. :dizzy:

Today (Phase 1 cont)

B: Yoghurt/Skinny flat white
S: Laughing cow cheese wedge/capsicum slice/skinny flat white
L: Salmon salad (lettuce, capsicum, tomatoes, tinned salmon)
S: Skinny flat white
D: 3 slices WW bacon (these are tiny slices) with 2 eggs

10-19-2011, 07:35 AM
You will never hear me say anyone has too much caffeine. Then again I finished the whole pot every morning when DW was in the hospital. As long as my BP is good my doc doesn't complain and so far it's great (thank you SBD!!)

ETA my plan for the day!

P 1.5
B: omelet with chia, kale, goat cheese & salsa; veggie sausage patty (I'm starving this morning!)
L: rest of the chipotle split pea soup
S: string cheese
D: curried carrot soup, veggie burgers

exercise: Wii Fit, weights

10-19-2011, 07:51 AM
I go through a lot of coffee every day, too, without any adverse effects. :)

B. overnight oats soaked in US almond milk with apples, cinnamon and golden raisins
L. open faced grilled cheese sandwich, piled high with spinach
S. Greek yogurt
D. black bean & sweet potato soup, salad
S. SBD peanut butter cup dessert

10-19-2011, 08:34 AM
Phase II

B. ww English muffin, 2 Laughing Cow, sf apple jelly, sliced orange
L. leftover shrimp and veggie stir-fry, 1/3 c. brown rice, sf/ff yogurt
D. Oven stew, green salad, skim milk

10-19-2011, 11:04 AM
@asphyxia63, thanks for the explanation...I didn't think to google it. I searched here and it took me right back to this thread. LOL

@ messycrayola, sorry I didn't see your explanation on another thread. Will try to be more diligent.

10-19-2011, 11:59 AM
PH 2:

B: 2 kashi waffles, maple agave, peanut butter
S: sweet potato breakfast potatoes
L: 2 veggie burgers, steamed broccoli, salsa
S: apple
D: brown rice pasta and veggie sauce

10-19-2011, 12:00 PM
You will never hear me say anyone has too much caffeine.

a woman after my own heart!!! :dizzy:

10-19-2011, 02:38 PM
I would never sleep with that much caffeine throughout the day! But I guess with exams and such that is the whole point ;)
And I'm assuming that these are espresso drinks and not coffee drinks... so that's a lot of caffeine!
1: cherry pepper and cheddar egg white omelet, pb cup iced "latte" (1% milk, pb, fudgsicle, instant coffee, blended)
2: buffalo chicken (chicken breast, hot sauce, wedge laughing cow) over spinach tomato red onion salad, topped w lf shredded cheese
3: plain greek yogurt w sf jello flavoring
4: 2 lean cheeseburgers, one on a flax/fiber sandwich thin

10-20-2011, 10:21 AM
P2 - following SB and The Eat Clean Stripped Diet

1: oats with cinnamon, 1/4 apple, 1/2 banana, 1 T. chopped pecans
2: @Jimmy Johns: Unwich (lettuce wrap) with their vegetarian sandwich (without mayo) (as close as I could follow both plans)
3: carrots and hummus
4: quinoa, chickpea and veggie salad with hummus dressing

exercise: 60 min. pump class, 4 mile run

10-20-2011, 10:48 AM
Ph 2

B: steel cut oats with banana and walnut (and 1 packet of splenda)
L: sandwich on WW bread, steamed broccoli
S: iced coffee, splenda, milk
S: peanuts and 2 pieces of beef jerky
D: tried some chinese (tofu) but didn't care for it so I had some cheese, rice chips and salsa :(

10-20-2011, 11:14 AM
@ pinktoes - That's ok! Just surprised how much interest people have been showing.

Phase 1 (Cont)

B: 1/2 cup natural yoghurt
S: Skinny flat white
L: Pan fried haloumi, broccoli and banana pepper
S: Skinny flat white
D: Steak/Salad/Mushroom sauce

10-20-2011, 11:43 AM
Late doing this today! Phase II

B. very early - shake of skim milk, egg, 1/3 c Fiber 1, 1/2 T ground flax, 1/2 cup raspberries
B.2 - two slices peameal bacon at the Diner with another coffee and gossip
L. Chicken/noodle/veggie soup, a pear, yogurt
D. Beef stew with carrots and other veggies, green mixed salad with sunflower seeds, maybe a glass of wine

10-20-2011, 01:22 PM
1: coffee with cream,1 egg plus 2 eggwhites, lc cheese, ham slice scramble, 1 slice ww bread
2: minneola
3: salmon burger sans bun, stirfry broc and ss peas
4: multi grain cracker serving, bit of dark chocolate
5: cod with lime, big salad, couple bites of ww pasta for quality control
6: tea with stevia

water: good
vitamin: yes
exercise: cycle class, 20 minutes upper body weights

10-20-2011, 02:06 PM
1: 2 fried eggs w spinach and cheddar on a flax/fiber sandwich thin, pb cup iced latte
2: taco salad, plain greek yogurt w cherries
3: hummus w pretzel thins

10-20-2011, 04:26 PM
great thread I will start chiming in this Sunday :) love to see other people's ideas!

10-20-2011, 05:49 PM
B 2eggs, 2 pcs bacon, chezz, coffee
S Zuchini slices, 1/4 apple
S Yogurt, mozz stick
L Chicken in tomato sauce, chowder peas Coffee
D Chicken Salad w/lettue


10-20-2011, 07:23 PM
Phase 1.5

B. (early am) 2 pieces salami w/lf cheddar cheese stick. Iced coffee w/almond milk, squirt choc sf syrup
Real B. 1 cup fiber 1, 1 cup Almond breeze, 1 egg
L. Chicken Salad Roll up's, Garden Salad blue cheese dressing.
D. White bean mash, steak w/ pepper & onions, Broccoli.
S. (Maybe I'm so full) Asian Pear, toasted almonds.

10-20-2011, 08:01 PM
Phase 2

1 - black tea, oatmeal/cottage cheese pancakes with flaxmeal
2 - Green smoothie - actually turned out BLACK! :D (spinach, cucumber, protein powder, blueberries, psyllium, cinnamon, us vanilla almond milk, stevia)
3 - Taco salad (pinto beans with salsa, cheddar cheese and chopped lettuce)
Walking, yoga class
4 - grilled tuna, steamed broccoli, baked sweet potato
5 - Greek yogurt with walnuts, small square dark chocolate

10-21-2011, 07:35 AM
Opps, don't know where to post this question, when you are on P2 do you allow yourself one grain(wheat bread, cereal) and/or one fruit a day or is it a week to start?

10-21-2011, 09:53 AM
Phase 1

B:1/2 cup natural yoghurt
S: Skinny flat white
L: Sliced banana pepper,cucumber, capsicum with tuna
S: Skinny flat white
D: Soy/ginger/garlic marinated fish with boiled bok choy and green beans

Chickadee55...I think most people move onto a phase 1.5 where they introduce a single serving of either a grain or a fruit and have it at the same time of day, to assess whether it triggers cravings. That way if it does you know what to avoid eating, or can experiment with the timing of the grain/fruit to see whether that has any effect. If you don't have cravings you can introduce the other type of food and increase your number of servings until you find a ratio of grains/fruits that still lets you lose.

I hope I explained that clearly enough!

10-21-2011, 11:02 AM
Ph 2

B: egg, ww toast slice, turkey sausage
L: Salad with Romaine, Spinach, Black Beans, Carrots, Cucumber, Crumbled Egg, Feta Cheese, Granny Smith Apples, Red Wine Vinegar (Dressing On Side)
S: peanuts

I am going to leave work on time tonight, if not a bit early, and go FOOD SHOP. Ph 1 this weekend for sure. I miss my veggies.

10-21-2011, 03:11 PM
1: 2 fried eggs w cheddar on a flax/fiber sandwich thin, pb cup shake, coffee w splenda and lt cream
2: buffalo chicken on salad (spinach, tomato, red onion) topped w lf shredded cheese, plain yogurt with cherries
3: hummus w veggies

10-21-2011, 03:32 PM
B: 2 eggs with jalepenos and roasted red peppers
L: Philly Cheese Steak without the bread
S: Olives
D: Chili Verde Pork!!
S: Peanut Butter Cookies!

Woo Hoo for last weekday of phase 1!

10-21-2011, 05:51 PM
messycrayola, thanks, I have added one slice of bread in the afternoon and I have tried it mid morning. No problems so far. and the same with fruit, so I am doing good.

B 2 eggs, blk beans, roast beef, coffee
S nuts, apple slices
L salad, roast beef, yogurt coffee
D salad with chicken, humus, sliced veggies, milk
S yogurt

10-22-2011, 06:34 AM
B: 1/2 cup natural yoghurt
S: 7 macadamias
L: Steak with salad, Diane sauce
S: Skinny flat white
D: Celebratory dinner at Turkish restaurant (ate grilled meats, haloumi, vegetables)

10-22-2011, 04:09 PM

B: water, protein bar
L: cauliflower crust pizza
S: 10 strawberries
D: 2 Boca burgers, salsa, green beans
D: NSA fudgesicle

10-22-2011, 06:21 PM
Phase II

B. whole wheat peanut butter toast
L. broccoli cheese soup
S. pumpkin chia pudding parfait
D. shirataki in creamy avocado sauce
S. SBD friendly apple crisp w/ff Cool Whip

10-23-2011, 09:40 AM
B Eggs, Sausage, Blk Beans, Tomato Coffee
S 1/4 of a bran muffin
L Cheeseburger no bun, Salad, Soup Water
S Savanha Bar (bad, kinda of)
D Salad, Roast beef, Beans

10-23-2011, 12:21 PM

B: V-8, 2 kashi waffles with peanut butter, 2 turkey sausage
S: apple and slice of cheddar cheese
L: Mexican - fajitas sans rice and tortillas, diet coke
D: Crackslaw on romaine lettuce beds
S: NSA popscicle

10-23-2011, 03:55 PM
PH 1

B-1 egg made with ff cheese and pam cooking spray, 2 slices turkey bacon, diet coke

Got up late so a bit of an odd eating schedule today
S/L- 4 tiny slices lean ham with mustard, 1 light string cheese, 2 claussen pickle slices, almost 40 oz water

S-celery with plain hummus

D-spinach sauteed in a bit of evoo with garlic (had this as was making up egg muffins and such so I want to stay out of the cupboard!) then had 1 spicy black bean patty, lots of lettuce (so wish I had salsa or something as that was kinda plain LOL) 2nd diet coke (done with caffeine for day)

S-sugar free sweet delight bar (by phillyswirl company)

more water