Post Your Sample Menu to Help Others!

This is a thread for Beachies to post their menus--Nonster has requested this to help her in her planning as she restarts SBD, and it sounds like several other Beachies think it would be helpful. Feel free to post a general menu of what you usually eat in a day and please indicate if this is a Phase 1 menu or a Phase 2 menu. Thank you!

If this thread becomes large enough, we'll make it a sticky in the FAQ.

When reading these menus, please keep in mind:

• Each person's version of Phase 2 is different depending on what their body can have; some people cannot eat fruit, some cannot eat starch, some have three servings of each while some have only one of each. Make sure you figure out what works for you and add in each item slowly (one item a week).
  
• There is no need for you to follow the menus posted in the book. They are just suggestions and you can feel free to modify them at will. You just need to use the "Foods to Avoid" and "Foods to Enjoy" lists to help you choose...be sure to check the updated info for P1 and P2 in the FAQ.
  
• You should have three meals (Breakfast, Lunch, and Dinner) and three snacks (which might be two snacks and dessert after dinner, depending on your desire). Please include these in your menu, even if you don't get a chance to regularly eat them all. We need to strive to eat six times a day, letting no more than 3 hours lapse between eating so our blood sugar stays level. (We all know that this isn't always possible, but it's what we're trying to do each day...so let your sample menu reflect that, okay?)

Okay, here are my sample menus.

Phase 1:

Breakfast:
1/2 cup 1% cottage cheese
1/2 to 1 cup of grape tomatoes
Lawry's seasoning salt
8oz glass of FF organic milk


Snack:
1 cup organic plain nonfat yogurt
Splash of SF syrup
2 Tbsp flax seed (ground/meal)


Lunch:
Usually leftover dinner from the night before. Could also be:

Salad, made with:

• 1/4 lb lunch meat from deli, like cajun turkey
• Baby Spinach, at least 2 cups, usually more like 3-4
• 1/2 cup of Broccoli slaw, carrots removed
• 1/4 to 1/2 cup of shredded cabbage
• 1 Tbsp of roasted soy nuts
• handful of reduced fat shredded cheese
• handful of grape tomatoes
• 2 Tbsp of SBD safe dressing

1/2 to 1 cup of refried vegetarian beans with Lawry's and granulated garlic, a sprinkle of red. fat cheese, and 1/4 cup of salsa w/out sugar

2 SF Philly Swirl popsicles


Snack:
1/2 a red bell pepper with 2 Tbsp of roasted red pepper hummus


Dinner:
Some combination of protein and veggies. Favorites are Taco Bake on shredded cabbage, Chickan Divan, and White Chili.


Dessert/Evening Snack:

Peanut Butter Cup

Hot Cocoa made with 5 tsp unsweetened cocoa, 3 Tbsp SF syrup (I love the Kahlua flavor) and 1.5 cups of 1% organic milk with a pinch of salt.

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Phase 2:

Breakfast:
1/2 cup 1% cottage cheese
1/2 to 1 cup of grape tomatoes
Lawry's seasoning salt
8oz glass of FF organic milk

or:

1 Morningstar Tomato Basil Pizza Burger with 1 slice of 2% cheese
1/2 a red bell pepper with 2 Tbsp of roasted red pepper hummus
8oz glass of FF organic milk


Snack:
1 cup organic plain nonfat yogurt
1 Tbsp. SF jam/jelly
1 packet of Splenda
2 Tbsp wheat germ


Lunch:
Usually leftover dinner from the night before. Could also be:

Sandwich made from:

• WW roll or tortilla
• Roast beef
• Kraft Horseradish sauce
• Shredded cabbage
• Sliced Tomato
• Red. Fat swiss cheese

1 cup homemade 3 Bean Salad

1 cup veggies (like broccoli with cheese or green beans with smart balance)

2 SF Philly Swirl popsicles


Snack:
Piece of fruit and serving of protein (like a pear with a wedge of Laughing Cow or a peach with a cheese stick)


Dinner:
Some combination of protein, veggies, and starch (if I didn't have the starch at lunch). Favorites are Buffalo Chicken Tenders with couscous and veggies, Grilled Chicken Tostadas, and Stir fry with brown rice.

Dessert/Evening Snack:

Peanut Butter Cup or SF pudding (if we had nuts during the day)

Hot Cocoa made with 5 tsp unsweetened cocoa, 3 Tbsp SF syrup (I love the Kahlua flavor) and 1.5 cups of 1% organic milk with a pinch of salt.

I'm phase 2 so I'll post what I had yesterday.

Breakfast
oatmeal sweetened with splenda, cinnamon, and fresh fruit

Lunch
grilled fish topped with a little RF mozzarella and served in a ww pita

Snack
fruit flavored SF yogurt

Dinner
ham
sweet potato with Brown Sugar Twin and Smart Balance Light
steamed broccoli
leftover squash casserole
homemade cranberry sauce (made with Splenda)

Dessert
SF lemon pudding with fruit

Well, I am not great at planning my menus but some ideas!

Phase 2

Breakfast:
1 egg over medium and 2 slices of canadian bacon over 1 slice whole wheat toast
or
spinach-egg mini-quiche things from the book
or
smoothie made with milk, frozen fruit, vanilla, and yogurt

Snacks:
Nuts
Piece of fruit
Cottage cheese
Laughing cow cheese

Lunch/dinner:
Parmesan crusted fish with roasted veggies or microwaved veggies
Shrimp Creole over brown rice
Chicken with tarragon cream sauce and roasted broccoli and cauliflower
Crockpot beef and broccoli

I know this isn't too helpful, I'm sorry! One helpful hint is that I have taken to roasting a lot of my veggies because it gives them such a great flavor. Just turn your oven to broil, throw the veggies, raw or frozen in a dish, coat with olive oil and spices, and let them go for about 15-20 minutes. I did broccoli and cauliflower yesterday, straight from the frozen bag, used the olive oil and then sprinkled on pepper and tarragon, they were excellent! I also do fresh brussel sprouts with olive oil, salt, and Parmesan cheese. YUM!

Jessie