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Old 06-22-2009, 01:46 AM   #1
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LINZLUV's Avatar
Join Date: Jun 2009
Location: Port Coquitlam, Canada
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Height: 5'4"

Default South Beach 4 week Kick start challenge

Hey ladies! Ok, so I am pretty new, but I've always been one to create things, so I made a 28 day challenge that includes a full 4 week menu, grocery list and suggested exercise routine. Not only do I want to lose about 10-15 lbs during these 4 weeks, I want to see how much weight we can lose together.

My 4 week challenge will be starting on Monday June 22. You can start earlier if you like, I'm posting the challenge now so people can be prepared for it by Monday.

-You will need a diary for food and exercise. Write down everything that you eat. Yes, every morsel!

The food list is what you will need throughout the entire 4 weeks, it is up to you to decide what you need and how much you need on a week to week basis.


Bacon or turkey bacon
fat free or low fat cottage cheese
plain fat free or low fat yogurt
green tea
powdered cinnamon
box of spenda packets
orange bell peppers (or whatever colour you prefer)
cherry tomatoes
oven roasted turkey deli meat (the kind you put on sandwiches)
lettuce (of your choice, I like romaine)
boneless skinless chicken breasts
fat free or low fat mozzarella cheese (or cheddar if you prefer)
balslamic vinagrette salad dressing (or other low in cals, sugar and carbs)
snow peas
white onion
margarine or butter
sugar free jello
dill pickles
canned or raw green beans
garlic sausage
stirfry beef
reduced sodium beef broth
1% milk
tuscan spice
dill spice
lemon juice
sirloin steak
sugar free fudgesicles
canned tuna
fat free or low fat cream cheese
fat free or low fat cheese strings
sugar free popsicles
pork chops
diet pop (limit 2 per day)
skewars for kabobs
ricotta cheese
soy sauce

(In the second 2 weeks, you can incorporate the following foods into your menu that inclued the above foods, as seen when I post the 3rd and 4th week menu plans)

whole grain bread
white rice
ranch dip
potatoes (small)
frozen berries
crystal light
tomatoe sauce

The Menus for Week 1 & 2 (Consists of a restricted carb diet) If you are unsure of a certain food, please message me to ask. It is very important to eat the right foods during the first 2 weeks of this challenge. You body will then use up the excess stored fat, because it is not receiving any new carbs. The last 2 weeks of this diet, it is ok to limit your carb intake to whole grains, fruits and proper portions. All menus are based on a single serving.

Before every meal, drink a large glass of water. Drink green tea, milk or diet soda with meal. Limit diet sodas and milk to 2 drinks per day.

Week 1 Menu

Day 1
Breakfast: 2 scrambled eggs, 2 slices of bacon, ½ c cottage cheese
Snack: 1c plain yogurt, cinnamon to taste, 1 pk splenda
Lunch: “chicken salad” 2c lettuce, 1 ckn breast, ¼ c shredded cheese, cucumber, tomatoe, bell pepper, t tbs dressing
Snack: 1c cottage cheese, 10, cherry tomatoes, 2 slices rolled turkey deli meat
Dinner: “grilled ckn & sauteed butter veggies” 1 ckn breast, 5 prawns, ½ bell pepper, chopped garlic, snow peas, onion, mushroom, cauliflower, broccoli, 1 tbs butter/margarine. Spices to taste of choice.
Dessert: 1c jello
Snack: 6 slices cucumber, 2 slices rolled turkey deli meat, 2 pickles

Day 2:
Breakfast: 8oz glass V8, 2 scrambled eggs, 2 slices of bacon
Snack: ½ can green beans or ½ cup raw
Lunch: “tuna salad” ½ can tuna, 2c lettuce, cucumber, tomato, 5 cheese cubes, bell pepper, 2 tbs dressing
Snack: 3 slices cheese, 6 slices garlic sausage, 2 pickles, ½ c plain yogurt with splenda and cinnamon
Dinner: “vegetable beef soup” 1c stir fry beef, 2 c reduced sodium beef broth, water to dilute broth to your taste, onion, garlic, mushrooms, snow peas, broccoli, cauiliflower
Desert: 1c jello
Snack: 6 cream cheese on cucumber slices

Day 3:
Breakfast: 2 egg omlette, touch of 1% milk, chopped bell pepper, 2 slices bacon,1/4 c grated cheese
Snack: 1c cottage cheese, cherry tomatoes, cucumbers
Lunch: “cheese salad” 2c lettuce, cherry tomatoes, cucumber, pepper, 6 cubes cheese, 2 tbs dressing
Snack: 1c plain yogurt, cinnamon, 1pk splenda, 2 pickles
Dinner: “tuscan chicken” Grilled chicken breast, 1c cooked broccoli, ½ c cooked cauliflower, ½ can green beans or ½ cup raw, asparagus, sautee in butter
Dessert: 1c jello
Snack: 2 rolled turkey deli meat slices, ½ can green beans or raw

Day 4
Breakfast: 8oz V8, 2 egs, 1 glass milk, ½ c cottage cheese
Snack: 3 slices cheese, 6 slices garlic sausage, 2 pickles
Lunch: “egg salad” 1 hard boiled egg, 2 c lettuce, cheese cubes, cucumber, tomato, pepper, bacon bits if desired, 2 tbs dressing
Snack: “pepper nachos” 1 bell pepper, ¼ c melted cheese
Dinner: “Steak & Prawns” 1 sirloin stk, 5 prawns, asparagus, broccoli, cauiflower, ½ can green beans, mushrooms, sautee veggies in butter
Dessert: 1c jello
Snack: 1c plain yogurt, 1 pk splenda, cinnamon

Day 5
Breakfast: 2 scrambled eggs, 2 bacon, 8oz V8
Snack: 2 turkey roll ups, 2 slices cheese, 8oz V8, ½ c cottage cheese
Lunch: “turkey roll up salad” 2 c lettuce, 3 rolled turkey, cheese cubes, pepper, cucumber, tomato, 2 tbs dressing
Snack: 1 c plain yogurt, cinnamon, splenda
Dinner: “lemon dill salmon” ½ salmon fillet, garden salad with 1 tbs dressing, ½ c broccoli, ½ c cauliflower, ½ can green beans
Dessert: fudgesicle
Snack:2 pickles, turkey roll ups, 2 slices cheese, ½ bell pepper

Day 6
Breakfast: 2 egg omlette, 2 bacon, chopped pepper, glass of milk
Snack: 2 pickles, 1c plain yogurt, cinnamon, splenda, ½ can green beans
Lunch: “tuna salad” see day 2 lunch
Snack: glass of V8, 3 slices chees, 6 slices garlic sausage
Dinner: “steak & prawns” see day 4 dinner
Dessert: 1c jello
Snack: “tuna roll up” ½ can tuna, 1 tbs cream cheese, 1 lettuce leaf mix and roll into lettuce leaf

Day 7
Breakfast: 2 scrambled eggs and 2 bacon, glass of V8
Snack: 1c cottage cheese, 1c jello
Lunch: “sautéed veggie plate” 1c broccoli, ½ c cauliflower, snowpeas, mushrooms, pepper, asparagus, sautee in butter
Snack: 3 cheese slices, 6 garlic sausage slices, 2 pickles
Dinner: “grilled chicken kabobs” 3 kabob sticks, 1 ckn breast, 6 prawns, mushroom, onion, pepper. 1c garden salad, 1 tbs dressing
Dessert: fudgesicle
Snack: ½ can green beans, ½ c cottage cheese

Exercise section suggestions.

-Buy a do it at home walk DVD from leslie sansone 3 mile or 4 mille are great.
-buy some passes for the gym or leisure centre, enough for 3-4 times a week.

This is my exercise schedule, you’re welcome to follow it. I am on maternity leave, so I have all the time in the world. Just do what you can if you are working.

Day 1: 60 min walk outdoors pushing stroller, or 60 minute walk DVD if raining
Day 2: 60 min spinning class at leisure centre at night, 30 minute walk during day
Day 3: 60 min Yoga class or ball class or DVD at home
Day 4: 60 min walk outdoors pushing stroller, or 60 minute walk DVD if raining
Day 5: 60 min Spinning class at leisure centre at night, 30 minute walk during day
Day 6: 60 min Spinning class during day, 30 minutes weight training
Day 7: 60 min Spinning class during day, 30 minutes weight training
Complete List of foods allowed for the first 2 weeks.

BEEF Lean* cuts, such as:
Bottom Round
Eye of Round
Flank Steak
Extra lean ground beef
Lean Sirloin ground beef
London Broil
Pastrami, lean
Sirloin Steak
Tenderloin (filet mignon) (common name for tenderloin steaks)
Top Loin
Top Round

* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat.


Cornish hen
Ground breast of chicken
Ground breast of turkey
Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) Removed limit/recommendation: can be eaten as an occasional treat (approximately once/week)
Turkey bacon Removed limit/recommendation: (2 slices per day)
Turkey and chicken breast


All types of fish and shellfish Added: (limit those high in mecury and other contaminants such as swordfish, tilefish, shark and albacore/white tuna-use light tuna instead.)
Water-packed tuna and other canned fish
Salmon roe


Boiled ham
Canadian bacon
Loin Added specifcs of chop or roast


Cutlet, leg
Top round

LAMB (Remove all visible fat)

Center Cut



Fat-free or low-fat only
Boiled ham
Deli sliced turkey breast
Steamship roast beef
Smoked ham


Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving
Bacon - Limit to 2 slices per day
Burger - Deleted
Soy Bacon
Soy Burger
Soy Chicken unbreaded
Soy hot dogs
Sausage Patties and Links Limit removed: Limit 1 patty or 2 links per day
Soy Crumbles - 1/4 cup (2 oz) suggested serving
Soy Nuts - 1/4 cup for a protein snack is suggested serving - Deleted (But note that 1/4 cup roasted edamame is added to the nut category)
Tempeh 1/4 cup suggested serving
Tofu All varieties, 1/2 cup suggested serving
Yuba (Bean Curd or Sheet)


Look for varieties that have 6 grams of fat or less/ounce
Cottage cheese, 1-2% or fat-free
Part-skim Ricotta
Part-skim String


The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.


(2 cups allowed daily, including yogurt)
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (less than 2 tablespoons)
Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
Fat-free plain yogurt
Greek Yogurt nonfat


(Start with 1/3 - 1/2 cup serving)
Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas or Garbanzo
Great Northern Beans
Italian Beans
Kidney Beans
Lima Beans
Mung Beans
Navy Beans
Pigeon Peas
Pinto Beans
Refried beans fat free canned
Soy Beans (also known as edamame)
Split Peas
White Beans


(May use fresh, frozen or canned without added sugar)
Artichoke hearts
Broccoli rabe
Broccoli sprouts
Bok Choy
Brussels Sprouts
Collard Greens
Daikon radish
Fiddlehead ferns
Grape leaves
Green Beans
Hearts of palm
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Radishes (All varieties)
Sea Vegetables (seaweed, nori)
Snap Peas
Snow peas
Squash, Spaghetti
Squash, Summer
# Yellow
# Zucchini
Swiss Chard
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail
Water Chestnuts
Wax Beans


(Limit to one serving per day as specified. Dry roasted recommended.)
Almonds - 15
Brazil Nuts - 4
Cashews - 15
Edamame, dry roasted - 1/4 cup
Filberts -25
Flax Seed - 3 TBS (1 oz)
Hazelnuts -25
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15


The following monounsaturated oils are recommended to be consumed daily:
Oil, canola
Oil, olive
Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn oil
Flax oil
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - 1/2 cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular - 1 TBS
Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)
Olives (Green or Ripe) 15 = 1/2 TBS oil
Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.


All spices that contain no added sugar
Coconut Milk -Light
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray - Deleted
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Salsa (check labels for added sugar)

Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBS
Hot Sauce
Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar)
Miso - 1/2 TBS
Shoyu - 1/2 TBS
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS

SWEET TREATS (Limit to 75 - 100 calories per day)

Sweet treats are items that contain sugar alcohols, such as:
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Chocolate syrup sugar free
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
James and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free
Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.


Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)


Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.
Sugar-free powdered drink mixes
Vegetable Juice
Tomato Juice
Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day

Starting tommorrow, let me know if anyone wants to join me.
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Old 06-22-2009, 05:49 AM   #2
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Location: Delta, Ontario, CANADA
Posts: 26,840

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Height: 5'0" on a tall day


to The Beach. We already have lists of South Beach foods in the FAQ Section and a Phase I Chick-in Thread where people post menus for critique. Come and join us as you start Phase I and get to know the Beach Beauties. Please check it out.
Change isn’t easy. But if you don’t change, you stay the same, and where’s the fun in that?
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Old 06-22-2009, 05:55 AM   #3
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Posts: 6,679

Height: 5'5.5


tortellini, white rice and potatoes in the second two weeks are not beachy. Make sure to read the information about choosing that whole grain bread too because most so called whole grain products are primarily white flour.
Maintaining 57 lb loss since 2008, working off regain to a sensible maintenance level.
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Old 06-22-2009, 06:14 AM   #4
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Location: Delta, Ontario, CANADA
Posts: 26,840

S/C/G: 232/170/150

Height: 5'0" on a tall day


Please use the Phase I and II Food lists from the FAQ Section.
Change isn’t easy. But if you don’t change, you stay the same, and where’s the fun in that?
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Old 06-22-2009, 06:41 AM   #5
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WELCOME, LINZLUV! I'm happy to see you so motivated and eager to begin your challenge. However, as both CyndiM and Ruth have told you, some of the foods on your lists are not SBD approved. Please do check out our Food Lists for Phase 1 and 2 in our FAQ section of this forum. They are accurate and we keep them up to date. We also have a current Phase 1 thread running that we hope you join. We look forward to getting to know you.
Good luck!
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