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On Plan Thread May 26 - June 1

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Old 05-26-2014, 12:35 PM   #1
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Default On Plan Thread May 26 - June 1

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?

How's it going for you?

Of course feel free to share your daily on plan menu
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Old 05-26-2014, 04:24 PM   #2
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OK, the wayward south beacher will be the first to post.
Love this diet and this group here. I have just had a lot of "issues" about diet and exercise recently... poor me, I know. I'm working on it!

Looks like unintentional Phase 1 (or 1.5 because of the flax meal... but I think what I had was within the allowed amount ):

B - Coffee with us almond milk. Protein smoothie with spinach, greens powder, chia seeds, and flax meal added). Yerba Mate with us almond milk.

L Tuna salad in Romaine lettuce boats. Iced black/green tea with fresh lemon and mint

S - Veggies (broccoli/cauliflower/celery/peppers) with hummus

D - Veggie brat on the grill. Super greens salad with homemade yogurt/blue cheese dressing. Tomato/cucumber/feta salad.

dessert - Greek yogurt.

Exercise: Couch to 5K, Week3, Day1
__________________
Mini-goal #2 (ala Beck Diet Solution): Lose 5 pounds again. Start date: July 15. Mini-goal #1 took ~75 days.
Diet: PSMF, mostly vegetarian
~~~~~~~~~~~~~~~~~~~~~~~Exercise: Just yoga + walking
~~~~~~~~~~~~~~


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Old 05-26-2014, 11:18 PM   #3
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Good to see you Emma!

Phase 2

Rye toasted with laughing cow
V8

Taco salad
Diet coke

Meatballs w/ nsa marinara & fresh parm.
Green beans
Glass of skim milk

Cucumber slices
String cheese
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Old 05-27-2014, 06:59 AM   #4
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Good morning y'all!

Phase 1.5

B: mushroom & parmesan breakfast cass
S: veggies and hummus
L: red bean and feta salad
S: cheese stick?
D: taco salad
D: strawberries or cashews....
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Just trying to maintain on the beach!
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Old 05-27-2014, 12:11 PM   #5
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Well I shed some water weight from getting back on plan (-1.6 pounds in one day), so that's always rewarding

I know SBD doesn't count carbs, but just for anyone's information, I log everything into FitDay and my total carbs were 72.5, net 45 - and that was WITH adding some strawberries in the end. I find I do best with the total carbs below 100. BTW it felt like a ton of food yesterday - I was so stuffed. This is significant because I have been ravenous for a long time now, gorging on bread and other refined carbs and never really "full enough." I definitely have a carb problem. And the belly to prove it now.

Today is ~ the same calories, around 100 total carb/66 net carb.

Phase 1.5 (1 serving fruit)

B - Coffee with us almond milk. Protein smoothie with blueberries, spinach, greens powder, chia seeds, cinnamon and flax meal added. Yerba Mate with us almond milk.

L - Super greens salad with homemade yogurt/blue cheese dressing. Gardein "chick'n" scallopini. Iced black/green tea with fresh lemon and mint

S - Broccoli/cauliflower/celery/peppers with hummus

D - Veggie meatballs with marinara sauce on "zoodles." Big green salad with olive oil/cider vinegar.

dessert - probably nothing but a cup of rooibos tea and us almond milk. (I'm trying not to eat after 8 pm)

Exercise: 1 hour yoga. Maybe walking for ~45 minutes.
__________________
Mini-goal #2 (ala Beck Diet Solution): Lose 5 pounds again. Start date: July 15. Mini-goal #1 took ~75 days.
Diet: PSMF, mostly vegetarian
~~~~~~~~~~~~~~~~~~~~~~~Exercise: Just yoga + walking
~~~~~~~~~~~~~~



Last edited by EmmaD : 05-27-2014 at 12:14 PM.
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Old 05-27-2014, 08:34 PM   #6
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Hi!

This is my first day on Phase 2 and I'm wondering if some of you could let me know how my menu looks... My addition obviously was the 1/2 cup of whole wheat pasta. Thanks!!

B:
Sargento - Reduced Fat Medium Cheddar Cheese Slice
Morningstar farms - breakfast links, 2 links

L:
Cento - Roasted Red Pepper, 1 oz
Morningstar Farms - Breakfast Links, 3 links
Walden Farms - Ranch Dressing Calorie Free/sugar free, 2 Tbsp
Marinated Artichoke Hearts Quartered and Packed In Oil, 3 pieces

D:
Nature's Promise - Whole Wheat Rotini, 0.5 cup cooked
Ragu - Light No Sugar Added Tomato & Basil Pasta Sauce, 4 tbls
Fat free ricotta - 2 tsp

S:
Jícama - Jícama, 1/2 medium
Sabra spicy guacamole - 4 tbsp
Almonds - Almonds 20, 20 almonds

D:
Vanilla ricotta Creme
Green tea
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Last edited by Roldgold831 : 05-27-2014 at 10:25 PM.
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Old 05-27-2014, 08:44 PM   #7
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RoldGold - The addition of the pasta was good, but you want to make sure you are still getting in all your veggies. They keep you healthy & feeling full.
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Old 05-27-2014, 11:14 PM   #8
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Phase 1.5 (fruit, no grains)

Egg white omlette w/ laughing cow & bell peppers
V8

Raw veggies
Hummus
Greek yogurt

Chicken breast w/ salsa
Green beans
Garden salad w/ 'italian' dressing
Glass of skim milk

Apple slices
Pistachios
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Old 05-28-2014, 06:37 AM   #9
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Roldgold, I'm with Rivergirl, that SBD normally has more veggies. Guidelines are 1/2 c. with breakfast, and 2 c. each at lunch and supper. Saying that, I'm bad about it with breakfast if I hadnt made a casserole, but have over hard eggs with a slice of deli ham, and it holds me really well. I'm not sure your lunch and supper would've been very filling for me!

Phase 1.5 (no grains)

B: mushroom & parm cass
S: (if needed) veggies and hummus
L: bean and feta salad (I might meet a friend moving away for lunch...may change...)
S:cheese stick
D: salad (taco or chef)
D: strawberries
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Just trying to maintain on the beach!
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Old 05-28-2014, 07:06 AM   #10
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Hi!

Well, I've been journaling on myfitnesspal as well as here just so I can keep a good eye on my sugar, sodium, etc... Today was a very stressful, unprepared day. According to that site, it says I overdid it a little on my fat, protein, and sodium. Other than that I was within my limits.

B:
3 egg whites
3 Morningstar farms breakfast links
1 slices LF low sodium ham
1 slice alpine lace LF Swiss

S:
12 roasted almonds

L:
Large chopped salad w/ lettuce, spinach, cucumber, onion, turkey, low sugar ranch

D:
Morningstar farms grillers patty
1/2 whole wheat pita
Tsp sabra spicy guacamole
Tsp mayo
1 slice LF cheddar

D:
Vanilla ricotta creme
Green tea
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Last edited by Roldgold831 : 05-28-2014 at 07:03 PM.
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Old 05-28-2014, 10:07 PM   #11
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Phase 2

Rye toasted w/ laughing cow
V8

Raw veggies w/ hummus
Greek yogurt
Diet Coke

Chicken "wing" salad
w/ chicken breast cooked in hot sauce, romaine, bell peppers, onion, carrots tossed in ranch
Brocolli
Glass of skim milk

Apple slices
Cheese string
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Old 05-29-2014, 04:21 PM   #12
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Hi!

Really trying to get more fresh veggies into my diet... So I searched online and decided to make use of my nutribullet, I made my first real smoothie that actually turned out delicious! (See my afternoon snack below)

B:
Egg whites
LF alpine lace Swiss
Low sodium ham
Hot sauce

L:
1/2 whole wheat pita
1 tsp spicy guacamole
1 tsp mayo
1 slice reduced fat cheddar
Morningstar farms patty

S:
GREEN SMOOTHIE!! YUM!!
2 cups spinach
1/2 avocado
1 tbs flax seed
1 1/4 cups unsweetened almond milk
1 packet Splenda
3-4 drops vanilla
2 ice cubes
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Old 05-29-2014, 05:21 PM   #13
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Been kinda off plan due to work overload, minimal sleep and some pretty bad planning. I mostly haven't eaten anything *off* plan, and I'm not eating out of control (I'm logging everything) but I haven't been *on* plan in the sense that I haven't eaten nearly enough vegetables. 'nuff said.

...

Phase 1

Snack - "caramel cappuccino" protein smoothie with spinach, flax seed, chia seeds. Talk about FUNKY color I need to get some opaque pint glasses.

Dinner - Grilled tofu on a big green salad with Goddess dressing. More veggies if I make it to the store.

Snack - Greek yogurt

Exercise: yoga class
__________________
Mini-goal #2 (ala Beck Diet Solution): Lose 5 pounds again. Start date: July 15. Mini-goal #1 took ~75 days.
Diet: PSMF, mostly vegetarian
~~~~~~~~~~~~~~~~~~~~~~~Exercise: Just yoga + walking
~~~~~~~~~~~~~~


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Old 05-29-2014, 07:07 PM   #14
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Quote:
Originally Posted by Roldgold831 View Post
Hi!

Really trying to get more fresh veggies into my diet... So I searched online and decided to make use of my nutribullet, I made my first real smoothie that actually turned out delicious! (See my afternoon snack below)
green smoothies!

I found out about them from this forum really. I usually use spinach and I usually add some source of protein - yogurt (dairy or nondairy), silken tofu or protein powder (whey, soy, pea, hemp... a lot of options). Sometimes I will add fruit, usually frozen blueberries. I like to make various additions such as coconut water, aloe vera juice, coconut oil, flax seed meal, flax seed oil, chia seeds, cocoa powder, cacao nibs, peanut powder, green powders (spirulina), psyllium for fiber, different extracts/Torani sugar-free syrup flavors - not all in the same smoothie of course! I like your avocado idea.

Have fun experimenting!
__________________
Mini-goal #2 (ala Beck Diet Solution): Lose 5 pounds again. Start date: July 15. Mini-goal #1 took ~75 days.
Diet: PSMF, mostly vegetarian
~~~~~~~~~~~~~~~~~~~~~~~Exercise: Just yoga + walking
~~~~~~~~~~~~~~


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Old 05-29-2014, 11:22 PM   #15
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Phase 2

Rye (1/2 slice) toasted w/ laughing cow
V8

Veggie & chick pea soup
Greek yogurt
Diet Coke

Chicken caeser salad, no croutons
Glass of skim milk

Cucumber slices
Hummus
__________________
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172lbs as of Aug. 1st, August goal 5lbs down
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