It is recommended that you only have 1/3 -1/2 c. per meal though, unless you are a vegetarian and are using them for protein as well. I believe it is due to how calorie-dense they are. Looking at one of my cans, a half-cup of black beans has 100 calories, so if you were to eat 2 c. of beans per meal as your veggies, you would be consuming 400 calories in beans alone.
Beans are GREAT for fiber and some nutrients... but like Susan said, they are pretty high in calories and don't pack the nutritional punch of say, kale or spinach or cabbage or tomatoes or cauliflower or peppers or a sweet potato or broccoli. You get the point, haha.
More veggies!
I remind myself of this all the time...
Phase 2
B - yogurt smoothie with homemade lowfat yogurt, wild blueberries and unsweetened soy protein powder
L - Romaine lettuce, tuna and edamame salad with avocado Green Goddess dressing, brewed white tea
S - broccoli and orange pepper strips with hummus
S - sliced tomatoes with mozzarella cheese
D - grilled tofu with sauteed cabbage, "creamed" spinach, maybe some quinoa pilaf
dessert - 1/2 an apple with fresh walnuts (from the tree - yum!)
Breakfast - 1 egg, green pepper strips, 1 slice whole wheat bread
Snack - a few slices of cheese, more green pepper strips!
Lunch - soup (woke up late, so this is canned soup, but has no pasta, potatoes or rice, so I'm choosing the lesser of evils). Celery sticks
Snack - Celery w/ hummus
Dinner - no idea, plans in flux for tonight, may be eating out or going home, not sure!
FO- I could be wrong, which really wouldn't be suprising , but I thought we were supposed to get 4c of veggies and most of them to be of green leafy veggies... I am a vegetarian though and have never counted beans to be vegetables, I consider them more starch... JMO...
Today I have had
B: 1/2c ff refried beans coffee with 1.5c almond milk(Lots of coffee this morning!)
S:-
L: 2c stirfry veggies with 1c shredded cabbage and a half serving brown rice pasta
S:-
D: 1/2 Kashi veggie pizza, big salad
FO- I could be wrong, which really wouldn't be suprising , but I thought we were supposed to get 4c of veggies and most of them to be of green leafy veggies... I am a vegetarian though and have never counted beans to be vegetables, I consider them more starch... JMO...
The basic breakdown is 1/2 c. of veggies with breakfast and 2 c. with both lunch and dinner, so a minimum of 4 1/2 c. in a day. Beans are considered a vegetable, and strongly recommended, especially in P1 because they will help provide the carbs to keep you out of ketosis. I'm about 99% sure the 1/3 - 1/2 c. serving that I mentioned earlier - which is per meal, not per day - is due to the caloric intake, but that is not coming from a vegetarian diet standpoint.
I've never heard of a leafy green requirement. Tomatoes and onions, which are both higher in sugars are just as good as spinach in SB-land. I actually don't eat a lot of leafy greens, but focus on what I consider more filling vegetables. A salad is usually something that I will do if I don't have any other options or time. We eat a lot of fresh green beans and broccoli, and onions, green peppers and tomatoes are on the menu daily in our house. The 2 c. measurement is pre-cooked weight too, and I can caramelize a cup of onion into just a few bites, and there have been many days where my veggie quota has been mainly tomatoes!
The site that I used to frequent (which has crashed... - but hey, I'm here now ) had a wonderful breakdown of all of the foods that are okay on the different phases, as well as recommended serving amounts. It was a super-nice resource for quick answers, especially since I lent my SuperCharged book to a friend quite a few months ago.
Beans shouldn't be counted as a starch in SB world. If they were, I'd never get to eat my Earthgrains thinbuns that I'm addicted to because I'd use up all my starches on beans!
ETA - found the same basic info here in the FAQ section under how to adapt your meal plan: I'd post the link, but I'm too new...
The major differences I see with this right away from the one I used is that dairy is up to 3 c. on phase 2 and 3 now, and for your good fats, the 1 tbsp. mayo and oil also would list 2 tbsp. salad dressing as another option.
Last edited by SusanMay; 10-06-2010 at 08:15 PM.
Reason: This site has the same info too, I just had to find it! :)
I guess I thought that because they are listed in a different category here on the FAQ section than the one with the veggie requirements(On the foods lists). I always counted them as protien is what I meant to say, not statch. Like I said I am vegetarian and don't eat many meat subs. If I counted beans as veggies and the before measurings of my spinach and stuff I guess many days I am eating like 8-10c of veggies a day. Wowza Good thing I love them
However, I still think for nutritions sake we need a mixture of veggies not just beans in our diets. ..
Phase 2-
First completely on plan day this week
B-Kashi GoLean
L-Zucchini "spaghetti" with SF pasta sauce, pear
D-WW pasta puttanseca with zucchini and lean ground beef
not as motivated as I was yesterday....maybe some coffee will remedy that. i have some inflammation in my shoulder that makes moving my arm much at all quite painful. looks like it will be a cardio only day today.
lunch ended up being kind of skewed. DH is home on vacation from school, so we went out and ran some errands after the gym, stopped for lunch at our favorite burger place. i was proud of myself that i didn't have the burger and fries, but a grilled chicken sandwich (sans bun) and a salad instead of fries. i didn't even miss the burger.
-
P2
1: vitatop; greek yogurt topped with applesauce
workout
2: grilled chicken breast, salad with a few fork tines of french dressing
3: orange, chia fresca
4: chicken and sweet potato stew (taking a VERY not beach friendly recipe and beaching it up, we'll see)
exercise: 45 min. cardio (3.1 miles on treadmill, and then whatever else i feel like doing for the rest of the time)
Tonight will be out - somewhere - so I'm keeping things on the lighter side until then
Phase 2
B - coffee with lf milk
walking, pilates class
blueberry protein yogurt smoothie
L - leftover sauteed cabbage with grilled tofu
S - celery with laughing cow light cheese
D - out. I'll do the best I can but there WILL be alcohol involved
phase 2
b-
cereal,skim milk
coffee
water
s-
water/chia seeds
ls v8
l-
melba toast/2 pc cold meat/cheese
celery stix
water
s-
apple
water
s-
veggie soup or chicken legs/salad (depending how stomach is feeling..kinda wonky lately)
skim milk
s-
tea
More veggies! 
- but hey, I'm here now 
