South Beach Diet - On Plan Thread 11/7 - 11/13

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Fat in Hong Kong
11-07-2011, 03:49 AM
Day 1, Phase 2

B - Oats with yogurt
S - Apple
L - Smoked Mackerel with mixed salad, ff/sf dressing
S - Nuts
D - Chili con carne served with green beans, sauteed in garlic & chili

11-07-2011, 07:46 AM
Monday Phase 2
B: savory oats with sauteed spinach
S: hummos and carrots
L: roasted squash/kasha/kale/ a little parmesan
S: soy nuts
D: ww pasta w/puttanesca sauce

11-07-2011, 09:00 AM
it's time to kick it into gear, ladies. last week's candy binge left a good couple pounds on the scale despite all the exercise I did.


1: steel cut oats with cinnamon, 1 tsp. pb, 1/4 banana, 1/4 c. blueberries
2: green monster
3: carrots and hummus
4: butternut squash farro risotto, garlic kale

exercise: 60 min. step class, 3 mile run

11-07-2011, 09:35 AM
B: WW bagel, 1/2 regular pat of cream cheese, coffee
L: bean veggie burger and feta on WW bun with lettuce and tomato and side salad with LF ginger soy vinagarette
D: chicken wrap on WW with lettuce and honey mustard (not low fat though but dipped)

3 diet cokes and lots of water

No cheating! A bit too much WW but I did what I could do.

11-07-2011, 10:09 AM
I'm on call starting today until next Monday morning, which makes getting to the gym basically impossible. This means I really have to focus on staying on plan this week. I made 4 breakfast cookies yesterday and I've precooked some lunch stuff for the week. Hopefully all my planning and prep helps!

Wt. 159.0
B: Breakfast cookie.
Sn: Apple and cheese.
L: Sweat potato and pinto bean stew. Snap peas. Side salad with balsamic dressing.
Sn: Tofu dippers & tzatziki
S: Moroccan tagine and sweet potatoes tossed with pesto.
Sn: Maybe some SF jello?

11-07-2011, 10:17 AM
phase 2

b - slice ww bread and two eggs
l - tuna salad with tomato and avocado with a little olive oil
s - apple
s - some fish (have all sorts of odd ends) broccoli and salad
s - turkey pepperoni

have been busy cleaning garden - last count about 38 garden bags for compost.

11-07-2011, 12:44 PM
PH 2

B: 1/2 c of oatmeal with cinnamon and splenda, 1 egg scrambled, 2 slices of bacon and cut fruit (strawberries and honeydew)
S: Apple
L: grilled chicken on WW bun with cheese and side salad with just vinegar (only ate half the bun), jack and diet coke
D: 4 slices of chicken and 4 steak grilled on metal cabobs at 'Ohana tonight. Oh and I ate all their salad!

11-07-2011, 01:48 PM
Monday: P1....again

B: egg and ricotta
S: LF cheddar, 5 cashews
L: spinach salad with slided turkey and cucumbers

11-07-2011, 05:39 PM
B Eggs, blk beans, spinach, coffee
S Blueberries
L Yogurt, chezz stick
S Sardines, lettuce
D Chicken breast, sweet potatoe fries. water
S PB, ww bread

Aldergrove BC
11-07-2011, 05:57 PM
Today - Day 1 on PH 1

Breaky - 2 eggs with spinach and cheese, 2 slices of Turkey Bacon. Green Tea.
Snack - Lunch meat wrapped around a slice of cheese. Water.
Lunch - Green Salad with Chicken Breast. Crystal Light.
Snack - not sure? I really need more snack ideas.
Dinner - Going to have my home made veggie soup, a haddock filet, and a green salad.

"I made 4 breakfast cookies yesterday..."

What is a breakfast cookie???

11-07-2011, 09:31 PM
What is a breakfast cookie???

Breakfast cookies are one of my go-to phase 2 breakfasts. Here's how to make them. (

Just wanted to also comment on how delicious that Moroccan Tagine was that you ladies have been talking about. I made it tonight (photo attached), and I'm already looking forward to eating lunch tomorrow because of the leftovers! I added about 2 Tbsp of almond butter to the mix, along with some cinnamon and saffron. Yum, yum, yum.

Fat in Hong Kong
11-08-2011, 04:57 AM
Day 2, Phase 2

B - 1/2 cup oats, 1/2 grated apple, skimmed milk, cinnamon (soaked over-night) ... Delicious!!
S - 1/2 apple, rf cheese cubes
L - Tuna Salad, lf cottage cheese
S - Almonds
D - SBD Chicken Capri, served with broccoli & carrots

11-08-2011, 07:07 AM
Tuesday Phase 2
B: scrambled egg on whole grain wrap with avocado
S: soy nuts and an apple
L: ww pasta with puttanesca sauce, a little parmesan
S: mini sweet peppers and babaganoush
D: lentil soup with a ww pita

11-08-2011, 07:13 AM
Phase II

B. Ryvita crackers, Laughing Cow, sliced cherry tomatoes
L. 2 egg omelet, spinach, grapes with yogurt
D. Tilapia provencal, brown and wild rice, green beans

11-08-2011, 08:46 AM
Recipe for the Moroccan Tagine?


1: steel cut oats with 1 T. unsweetened applesauce, 1/4 apple, 1/4 c. plain kefir, and cinnamon
2: green monster
3/4: banana, carrots and hummus
5: fish tacos (minus the tortilla) with tomatillo salsa verde and veggies; black beans
6: greek yogurt with grapes

exercise: 60 min. step class, 2 hr. body pump training

11-08-2011, 09:39 AM
Ph 2

B: FF yogurt flavored with Crystal light, protein bar
S: fruit
S: carrots and celery
L: Greek Veggie burger, salad
D: Grilled shrimp and veggies with steamed broccoli

11-08-2011, 09:40 AM
b - oatmeal with flax and almond milk, half a banana
l - soup - making an african peanut soup.
s - yogourt, half apple
s - meat loaf and broccoli and salad
s - turkey pepperoni

water and will force to exercise today

that Moroccan Tagine looks so good

11-08-2011, 10:22 AM
Didn't sleep much last night. No calls all day and then they hit at midnight. Ugh.

Wt 159.8
B: Breakfast cookie.
Sn: Apple & cheese. Maybe.
L: Arugula salad with quinoa, sun-dried tomatoes, feta & lemon rosemary roasted chickpeas. Snap peas.
S: Will be off plan.

Zeff -- for the moroccan tagine I used this allrecipes recipe ( as a starting point, but omitted the sugar and added 1 tsp cinnamon, a pinch of saffron, and 2 Tbsp almond butter just to increase the complexity of flavor of the stew, as well as 2 Tbsp sun-dried tomatoes (just because I eat that sh#t on everything).

11-08-2011, 12:54 PM
Ph 2

B: Smoothie (supposed to be green but somebody ate my Spinach!!!) So greek yogurt blueberries & strawberries
S: Salami w/ Mozzarella
L: Undecided
D:undecided but some kind of stir fry
Will repost when I decide/

Aldergrove BC
11-08-2011, 02:46 PM
Breakfast cookies are one of my go-to phase 2 breakfasts.

Thank you! I am gonna give those a try once I reach Phase 2 for sure :)

Ph 1 Day 1 (yesterday was supposed to be my start, but I really needed to grocery shop so dinner was a bust, today is day 1)

Breaky - 2 x Coffee with Splenda (I don't eat breaky, but I know I need to start, I bought 2 dozen eggs and will make those Sausage Egg muffin thing's tonight I saw on here, then I should be set for Wed and Thurs breaky before work. Here in Canada it's a short week, because of Rememberance day falling on Friday, so that helps with the planning breaky and lunches for work on my first week)

Lunch - Salad w/ Feta, Tomatoes, and 2 Meatballs.

Snack - Cheese and some lunch meat.

Dinner - Going to make home made Veg soup. Salad. Chicken Breast.

11-08-2011, 08:41 PM
Phase 2

B. overnight oats w/chopped apple, walnuts & cinnamon
L. tossed salad, cheese stick
S. Greek yogurt, 3 triscuits
D. vegetarian Hot & Sour soup, butternut squash fries
S. nsa fudgesicle

Fat in Hong Kong
11-09-2011, 03:22 AM
Day 3, Phase 2

B - Oats with 1/2 grated apple & cinnamon
S - 1/2 Apple with rf cheese cubes
L - Mixed salad with tuna & cottage cheese, ff/sf dressing
D - Pork loin with pesto, served with roast veggies (aubergine, bell peppers, onions

11-09-2011, 07:11 AM
Wednesday Phase 2
B: overnight oats and chia with carob, 1/2 apple, 5 chopped pecans
S: banana, tiny piece of chicken with cheddar melted on top
S: soy nuts, mini peppers with babaganoush
L: spinach/roasted squash/kasha/a little parmesan
S: small piece of cheese, tootsie roll (just being honest here - can't wait to get rid of the halloween candy)
D: spagetti squash with quinoa, 1/2 very thin pork cutlet

11-09-2011, 07:53 AM
Phase 2

Thanks for the reminder that I have a spaghetti squash that needs to be used up, Matilda!

B. overnight oats w/apples, walnuts, cranberries & cinnamon
L. big salad with roasted chickpeas & avocado
S. Greek yogurt
D. Spaghetti squash w/putanesca sauce
S. SB peanut butter cup

11-09-2011, 07:57 AM
Phase II

B. whole wheat roll with tomato sauce, pesto, & cheese run under the broiler
L. turkey soup, ryvita crackers, grapes
D. could be venison but more likely crack slaw with pork or chicken

Feeling draggy so will keep it simple

11-09-2011, 09:16 AM

1: oats topped with 1/2 banana, 1 tsp. pb, cinnamon
2: green monster (almond milk, mixed berries, spinach, choc. protein powder, chia)
3: tbd
4: shrimp and black bean chili/soup

exercise: ran out of time for 7 miles - made it about 4.5

11-09-2011, 10:19 AM
Wt 160.4
B: Breakfast cookie
L: Unsure -- it's the free one today.
S: Probably greek salad with chicken.

11-09-2011, 12:29 PM
B None
S None
L eggs, chezz, water
D Tuna and salad, millk

Aldergrove BC
11-09-2011, 01:21 PM
Wednesday Day 2 of Phase 1

Breaky - 2 hard boiled eggs, 2 slices of turkey bacon

Lunch - Will have Home made Veggie soup made with chicken broth & water, lettuce wraps with small meatballs, cheese, tomato, and italian dressing.

Snack - Will have cheese slices with thin lunch meat.

Dinner - Will have chicken breast with cauliflower and green salad.

Have a wonderful Wednesday everyone!

11-09-2011, 03:11 PM
Phase I, Day 3

B- Eggs with mushrooms and tomatoes
S- Cheese stick
L- Salad with turkey breast, tons of veggies, minimal LS dressing
S- Laughing Cow Light (French Onion flavor!) with celery
D- Trying a chicken curry stew in the crock pot-- hope it turns out-- and salad
I don't eat desserts so I'll probably have a later-evening cottage cheese and cuke snack!

11-09-2011, 05:11 PM
phase 2

b -oatmeal with ground flax and almond milk
l - soup, an apple
s - cheese and turkey pepperoni stick
s - omelette with veggies
s - turkey pepperoni

just came back from a guild meeting and there were lovely baked goods, didn't touch anything.

Fat in Hong Kong
11-10-2011, 04:12 AM
Day 4, Phase 2

B - Yogurt with Bran
S - Apple
L - Hard boiled egg & Cottage cheese
S - Almonds
D - Salmon fillet, steamed, served with green beans, carrots & courgettes

11-10-2011, 07:13 AM
Thursday Phase 2
B: overnight oats and chia with carob, 5 pecans
S: banana and apple
L: spagetti squash, quinoa
S: babaganoush and mini peppers
D: grilled tofu and salad with goddess dressing

Additional items eaten: 2 small samples pumpkin cheesecake at TJ's; 1/4 savory cheese croissant at the office, 2 servings (according to the bag) reduced fat kettle chips with eggplant dip (no fat in that, at least), and wine. Sigh.

11-10-2011, 09:26 AM

1: oats w/ 1/4 pear, 1/4 banana, 1 tsp. pb and cinnamon
2: green monster
3: greek yogurt w/ blueberries
4: turkey and brown rice meatloaf, salad

exercise: 30 min. step class, 30 min. cycling, 3 mile run if i have time

11-10-2011, 10:03 AM
phase 11

b - oatmeal, ground flax and almond milk
l - african peanut soup with turkey pepperoni stick
s - yogourt with half apple
s - pork loin, roasted brussel sprouts and salad
s - half apple
lots of water
walk for l hr.

11-10-2011, 11:25 AM
Ph 2

B: fruit cup, coffee (can't eat much on roller coasters!)
L: grilled salmon, 4 spears asparagus, side salad
S: cashews (10) and protein bar
D: grilled chicken on a salad (it was horrible!) with blue cheese crumbles (no dressing), a light beer

11-10-2011, 11:32 AM
Ph 2

B: protein bar, water
L: WW thin, turkey, mayo, mustard, lettuce, pickles and water
S: nuts
D: 2 veggie burgers, 1 slice RF cheese, salsa, broccoli and cauliflower with wedge laughing cow melted on it

11-10-2011, 06:00 PM
Wt 160.2
B: Breakfast cookie
L: Tofu & chickpea stew, snap peas.... peanut butter cookie. oops.
S: Pita pizzas.
Sn: Cheese if necessary.

Fat in Hong Kong
11-11-2011, 05:33 AM
Day 5, Phase 2

B - Oats with cinnamon
S - Apple with rf cheese cubes
L - Broccoli & cheese soup
D - Thai Green Curry with cauliflower 'rice'

11-11-2011, 07:52 AM
Friday Phase 2
B: oats and chia with carob in hemp milk; 5 pecans
S: Banana and apple
L: 2 chicken hot dogs; mini sweet peppers
S: baked chips and soy nuts
D: ww spaghetti with marinara sauce and mushrooms and capers; parm. cheese

11-11-2011, 09:19 AM
Running around like crazy today, so my meal plan is kind of off and will basically just be healthy stuff i can eat on the go.


1: pumpkin spice latte smoothie (pumpkin puree, almond milk, vanilla protein, espresso powder, pumpkin pie spice)
2: green monster
3: apple
4: appetizers at a junior league function...will fill up on veggies
5: glass of wine

exercise: 9 mile run

11-11-2011, 09:36 AM

B Eggs, Ham, Coffee
S Celery, PB
L Salad, roast beef, Coffee
S Blk Bean Brownie, nuts
D WW bread, sauasage, yogurt

11-11-2011, 10:26 AM
phase 2

b - ww toast with 2 teaspoons of peanut butter and half a banana
l - soup and pepperoni stick
s - yogourt and apple
s - grilled haddock with stir fry veggies and salad
s - glass of wine or two

exercise - a real good kitchen clean up, cabinets and all.

11-11-2011, 12:33 PM
Ph 2

B: 2 WW waffles with peanut butter and SF syrup, coffee
S: banana
L: 2 eggs scrambled with sprinkle RF cheese and salsa with 2 links turkey sausage (in a breakfast mood!)
S: cheese and turkey pepperoni
D: 1.5 servings of WW pizza, salad
D: NSA ice cream

11-11-2011, 01:42 PM
Phase I, Day 5

B- leftover broccoli chopped up with tomato and cooked with 2 egg whites with a sprinkle of ff cheddar

S- None yet. I have a cold and I'm really not hungry.

L- Salad is packed- lettuce, tomato, turkey breast, mushrooms, cukes with sf dressing

S- Cottage cheese

D- Chicken breast wrapped in turkey bacon, asparagus, and a salad

11-12-2011, 08:05 AM
P 2

B Eggs, Veggies, Turkey sausage, coffee
S Yogurt, Flax seeds, walnuts
L Cooked Millet, blueberries, skim milk
S Snack bar
D Chicken Breast WW wrap, salad, milk

11-12-2011, 08:17 AM
P1 Day5
B: 2 eggs scrambled w/mushroom & spinach, sprinkle of lf cheese, turkey bacon, tea
S: nf greek yogurt
L: spring mix salad w/cucs,red pepper,mushrooms,turkey,sf dressing
S: hummus w/veggies
D: pork tenderloin, cauliflower mashed "potatoes", asparagus

11-12-2011, 09:35 AM
Phase 2
B: ww pita with roasted chick peas and babaganoush
S: apple
L: quinoa/roasted squash/zucchini/chick peas
D: cheat meal

11-12-2011, 10:08 AM
phase 2

b - oatmeal with flax and milk
l - soup with lf cheese
s - yogourt and maybe an apple
s - chicken marrakesh from all over brown rice
s - glass of wine
lots of water during the day

long walk after laundry is done

11-12-2011, 10:21 AM
Phase II
B. fibre1, egg white, ground flax, skim milk, pineapple slices and coconut extract - a sort of pina colada shake
L. 2 egg omelet with cheese, raw celery and red peppers, yogurt
D. Tilapia ( green beans, brown and wild rice, 1/2 apple

11-12-2011, 01:03 PM
Ph 2

B: 1 eggs scrambles, 1 WW english muffin, 2 turkey sausage, hot sauce
S: banana
L: salad with tuna and homemade dressing
D: chicken cutlet, Brussel sprouts, baked sweet potato
D: either a frozen pb/oatmeal cookie (it's really too sweet tho) or 1 serving NSA ice cream

11-12-2011, 01:07 PM
Wt 158.4
B: Smoothie
L: ???
S: Stuffied spaghetti squash

11-13-2011, 08:36 AM
B: oats and chia with carob and hemp milk
S: apple
L: quinoa/squash/chick peas with some parmesan
S: something at the blood donation place - a banana hopefully
D: grilled tofu and crack slaw

11-13-2011, 09:34 AM
B Oatmeal pancake, sausage, coffee
L Egg, blk bean, spinach salad
S WW bread, pb, flax seed
D Tuna Salad, celery sticks
S nuts

11-13-2011, 10:50 AM
Ph 2

B: WW English muffin with ICBINBL and SF Strawberry jam, V8, coffee
S: cucumbers and laughing cow
L: WW noodles, ICBINBL and cottage cheese (something my mom used to make, sans WW and with butter), side salad
S: apple with PB
D: chicken breast topped with cheese and tomato sauce, broccoli
D: NSA serving ice cream, SF chocolate syrup
S: 2 piece RF cheese

SOMETHING WENT WRONG HERE - had insatiable cravings. Too much WW in a row maybe? Ate cheese...

11-13-2011, 11:10 AM
Phase II

B. slice of very multigrain bread, 2 Laughing Cow wedges, mandarin
L. turkey veg. soup, 3 Ryvita, yogurt
D. pork tenderloin - roasted, I think - green beans, sliced tomato, pesto

Lots of water today. My diuretic is working but I think it needs more liquid to work on. Some of the water is still in me, I hope! I changed my ticker and am wondering about a true starting weight.

11-13-2011, 11:33 AM
phase 2

b - ww bread with peanut butter and half a banana
l - soup with turkey pepperoni stick
s - yougurt
s - roast beef with brussel sprouts and salad
lot of water
hope to get in a walk
omg I am so crossed eyed reading such a good book Sarah's Key almost read half the book yesterday, can't put it down.

11-13-2011, 07:31 PM
B/L: Bad bad
D: Stuffed spaghetti squash