I haven't been by TJ's in about a month, but I think I'll need to go to the office next week, so I'll be able to stock up on my regular stuff. I can't wait to try those soups!
I know it is higher in fat than some would prefer, but the salad dressing I have been using successfully and maintaining strong P1 results whenever I need to go back to P1 is listed below.
Newman's Own - Lighten Up Light Balsamic Vinaigrette
Nutrition Facts
Serving Size 2 tbsp (30.0 g)
Amount Per Serving Calories 45
Calories from Fat 36
Total Fat 4.0g
Saturated Fat 0.5g
Sodium 470mg Total Carbohydrates 2.0g
TJ's also has a nice selection of frozen fish. They are vacuum sealed and individual or 2 serving packs. Just read the ingredients because some of them are stuffed or are made with non phase 1 ingredients.
We keep celery sticks, nat'l PB, cheeses, cottage cheese, V-8 juice, SF fudgesickles, salad fixings, nuts/seeds, eggs, eggs and more eggs, beans, chicken breast, lean ground beef (usually 96%), canned tuna, frozen fish, salsas-red and green (tomatillo), frozen veggys-edemame, califlower, broccoli. We even eat out on phase 1, but choose carefully.
I highly recommend the Taco Bake recipe here if you enjoy tex-mex and there is a recipe for Frosted Califlower that used to be here and probably still is. I don't care for califlower too much, but love the frosted califlower. It pairs well with chicken breast or lean pork.
It really isn't difficult once you get past the first few days.
Best wishes,
Karla
P.S.--salad dressings...We try to stay low on the carb count, like 5 or less per serving, and I try to use only 1/2 of a serving. Other than that, we allow ourselves any dressings that keep the carbs low. We found a greek vinegrette that is good and has a bit of feta cheese in it. My favs are the rich & thick blue cheese dressings, but I avoid that as much as possible.
Last edited by SkinnyDogMom; 01-14-2008 at 09:09 PM.
Reason: additional information
I agree, they do have a great selection of fish. I think their wild alaskian salmon is really yummy. Their TJ's bags of nuts are really good too. I had morning star black bean burger (no bun) for dinner...man, they are out of this world good!!! I will be eating these for a very long time to come...Who needs beef? Can't wait to eat these on some whole-grain bread.
South Beach Diet Phase 1 Guidelines and Food List
Phase 1 Guidelines
Breakfast Lunch
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 tsp mayonnaise or oil (optional) See choices Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices
Dinner Snack
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices Snacks are required. Choose from the Protein or Vegetable list, or eat nuts from the Fats list.
Allowed Foods in Phase 1
PROTEIN CHOICES
BEEF Lean cuts, such as:
Eye of Round
Ground beef:
Extra Lean (96/4)
Lean (92/8)
Sirloin (90/10)
Tenderloin
Top Loin
Top Round
CHEESE (FAT-FREE OR LOW-FAT)
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String
EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.
LAMB (Remove all visible fat)
Center Cut
Chop
Loin
LUNCHMEAT
Fat-free or low-fat only
MEAT SUBSTITUTES (SOY BASED)
Bacon - Limit to 2 slices per day
Burger - < 3 gms fat per 2-3 oz portion
Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion
Hot Dogs - < 3 gms fat per 2-3 oz portion
Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice)
Sausage Pattie - Limit 1 patty per day
Seiten
Soy Crumbles
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh
Yuba
PORK
Boiled ham
Canadian bacon
Loin
Tenderloin
POULTRY (SKINLESS)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast
SEAFOOD
All types of fish and shellfish
TOFU
Use soft, low-fat or lite varieties
Vegetable Choices (includes legumes)
(May use fresh, frozen or canned without added sugar)
Artichokes
Asparagus
Beans, Green
Beans, Italian
Beans, Wax
Beans or Legumes:
Black Beans
Butter Beans
Chickpeas or Garbanzo
Pigeon Peas
Soy Beans
Split Peas
Broccoli
Bok Choy
Cabbage
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Lettuce (All varieties)
Juice (Limit to 6 ounces per day)
Tomato
V-8
Mushrooms
Mustard Greens
Okra
Onion - Limit to 1/2 per day
Peppers (All varieties)
Pickles - Dill or those sweetened with SplendaŽ
Radishes (All varieties)
Rhubarb
Sauerkraut
Snow peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
Yellow
Zucchini
Tomato - Limit to 1 whole or 10 cherry per serving
Fat Choices (with some suggested serving sizes)
The following monounsaturated oils are recommended to be consumed daily:
Olive Oil
Canola Oil
Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Enova
Grapeseed
Safflower
Soybean
NUTS (Limit to one serving per day as specified)
Almonds - 15 (Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15 (Dry roasted recommended)
Pecans - 15 (Dry roasted recommended)
Macadamia - 8 (Dry roasted recommended)
Peanut Butter - 1 tsp
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30 (Dry roasted recommended)
Walnuts - 15 (Dry roasted recommended)
In place of nuts, may use:
Flax Seed - 3 TBS
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - ˝ 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 or Low Fat
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Use those < 3 gms sugar per serving
SPICES AND SEASONINGS
All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Use the following toppings and sauces sparingly (check labels for added sugar)
Hot Sauce
Salsa - Limit to 2 TBS during phase 1
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Worcestershire Sauce - 1 TBS
Whipped Topping (Light) - 2 TBS
SWEET TREATS (Limit to 75 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free
Sugar substitute
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.
SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Stevia (Not approved by FDA)
DAIRY
Low-fat (1 percent) or fat-free milk or soy milk
Plain or sugar-free low-fat or fat-free yogurt
Fat-free half & half
FOODS TO AVOID!!!
BEEF
Brisket
Liver
Other fatty cuts
Rib steaks
POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed
PORK
Honey-baked ham
CHEESE
Brie
Edam
Nonreduced fat
VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams
FRUIT
Avoid ALL fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears STARCHES AND CARBS
Avoid ALL starchy food in Phase 1, including:
Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types
DAIRY
1/2 cup of plain fat-free yogurt (once per day max.)
Fat Free 1/2 & 1/2, Nonfat milk, 1% milk, Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats). Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
Yogurt, cup-style and frozen
Ice cream
Milk, low-fat, fat-free, whole
Milk, soy
MISCELLANEOUS
Alcohol of any kind, including beer and wine
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content
Limit Caffeine-Containing Beverages to 1-2 servings per day
Thanks! You do know that he later changed the Dairy..and you can have up to 2 cups of MILK or yogurt per day on Phase I. That list is from my old book too...but the newer one includes Milk for Phase I. I am soooo glad. Milk sometimes helps with hunger!
Just follow the plan as it is written
PS Sorry about how long that ended up being
You do know that he later changed the Dairy..and you can have up to 2 cups of MILK or yogurt per day on Phase I. That list is from my old book too...but the newer one includes Milk for Phase I. I am soooo glad. Milk sometimes helps with hunger!
