Ph 1: Breakfast:

2 slices turkey bacon cooked in smart balance, 2 eggs scrambled
v8 juice

S- leftover egg drop soup (that I made so it's SBD friendly)

L- leftover homemade Thai beef/broccoli/cauliflower stirfry

s- cucumber coins with Warm Crab & Spinach Dip

D- grilled meat patties with mushroom 'gravy', beans, and green beans (About to make this in a few minutes)


dessert: homemade sugar-free lowfat cheesecake with almond crust

Phase II

B: 2 boiled eggs, V8
S: RF cheese stick
L: Huge salad with deli turkey, kidney beans
S: Greek yogurt, blackberries
D: Taco bake
S: Almond butter

Phase 2...and today is kinda messed up for me b/c I had to get up earlier than usual for court. :(

1st meal - 1 cup fried brown rice
Snack - Sugar-free popsicle
2nd meal - Porkchop and a side Caesar salad w/ a handful of sunflower seeds, whole wheat croutons (homemade), and turkey pepperoni
Snack (haven't had it yet, but fixing to) - Red Grapes

Phase I -

B: yogurt & 1 celery stalk
S: 2 tbsp. peanut butter
L: sauteed chicken & onion topped w/salsa; green beans
D: 3 boiled eggs; 2 c. faxutatoes; 1 Decadent Brownie; 1 celery stalk
S: yogurt

Phase 1.5
B: hard boiled egg, 2 lf laughing cow, 4 finn crisp
S: nf greek yogurt with flax seeds
L: turkey and cheese roll ups
S: 15 almonds
D: not sure yet!

Phase 1.5

B: smoothie
S: greek yogurt & strawberries
L: spiral zucchini salad with beans
S:
D: veggie scramble, collards

exercise - bike ride!

P2
B: 3 scrambled egg whites, sauteed spinach, peach
L: black bean burgers wrapped in lettuce, topped with tomato, onion, salsa and avocado; carrots
S: (pre-workout) banana
D: pinto beans with turkey andouille sausage, brown rice, veg. TBD

workout: 5k training (25 minutes)+ 35 minutes 4.2 mph walk

phase 2

b - oatmeal with blueberries and almond milk
l - veggie soup and turkey roll
s - yogourt with cinnamon and dash of agave nectar
s - wheat berry salad with tomato, cucumber, red onion,feta cheese and olives with a vinaigrette dressing (delicious)

no exercise yet, still nursing blister

Phase 2

B - steel cut oats, blueberries, hot tea
S - V8, almonds
L - chicken breast, broccoli salad, bean salad
S - SF peanut butter cookies, milk
D - salmon, steamed veggies, salad
(and a milky beverage in the evening)

Exercise - I got my walk in early. I'm planning to hit the wii fit in a while.

(yesterday) Phase I -

Breakfast: yogurt; celery stalk
Snack: 2 tbsp. peanut butter; 1 piece cheese
Lunch: sauteed chicken topped with salsa; green beans
Dinner: 3 boiled eggs; 2 c. fauxtatoes (cauliflower); celery stalk; Decadent Brownie
Snack: yogurt; cheese

Today is day 1 for me, if anyone can offer advice if I am on track or not?

July 2, 2010 (Day 1)
Breakfast: 3 eggs, 2-3 cups spinach, 1 tsp EVOO, 2 tbsp salsa (omelette) (PRE GROCERY STORE!)
Snack: 15 almonds
(Walk 60 min with dog/stroller)
Lunch: Chicken Caesar salad, 2 tbsp dressing
(Walk 30 min with dog/stroller)
Snack: ½ cup low-fat CC, ½ cup chopped tomatos (10 cherry) OR hummus & raw veggie
Dinner: X lean ground beef on 2-4 cups spinach, 2 tbsp salsa, 2 tomatos (family eating Tacos, so I am adapting it)
Dessert: vanilla ricotta crème

:welcome: sacha! Your menu for today sounded pretty good and is right on track. :)

Phase 1-

B- 2 eggs, 2 slices turkey bacon, smart balance
v8 juice

S- (friend came over and I missed the snack, but I had woke up late and ate breakfast late anyway.)

L- chicken salad with lots of chunky veggies on Romaine hearts

s- small hunk 75% reduced fat cheddar

D- eggs (cooked at the last minute) with cheese, almond 'pancake' with SF maple syrup
Fat free milk for a beverage

Dessert- slice of reduced fat, SF cheesecake (will take off almond crust to compensate for dinner's almond 'pancake')


Notes to myself and any New Beacher who reads this and gets the wrong idea of what an OP SBD day looks like:

DEFINITELY need more vegetables, tomorrow DEFINITELY have to UP my veggie portions. Probably not a great idea to eat eggs twice in a day either.

Make sure to eat breakfast early, and not skip your snack.

Phase 2

B: peach Strawberry protein smoothie
L: refried beans, zucchini, avocado & salsa
S: ww pretzels & hummus
D: sauce & veggie sausage served on zucchini spiral "noodles"
S: wine

exercise - 70m morning bike ride (13.6 miles)

Phase 2

b - 2 eggs, 2 slices canadian bacon and slice of pumpernickel bread
l - veggie soup
s - 1/3 cup cottage cheese with blueberries
s - italian sausage with veggie stir fry
s - 15 smoked almonds