On Plan Thread: Nov. 29-December 5!
 

t'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.

Because people from different parts of the plan are posting here, it'll 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?
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I'm back on track. Today is day 4 of my being on plan since Thanksgiving!

Phase 2

Water: 8 cups
Oranges: 2
Grapes: 15
Green beans and a piece of chicken

Monday:
b: 2 hard boiled eggs, cup of v8
s: 15 almonds
l: tofu soba noodle soup with broccoli
s: 15 almonds
d: beef stew, brown rice and roasted brussel sprouts

following my own advice to myself - planning and veggies!

B: 1c broccoli, 1 veggie sausage, homemade refried beans, salsa & 1/4 avocado
S: clementine
L: lentil veggie soup (should have another cup of cabbage in there), side salad with hummus/yogurt dressing (2c veggies)
S: kohlrabi slices (1 cup) + salsa for dipping
D: tempeh & collards (2 new recipes from Veganomicon) (2c veggies)
S: probably a glass of wine

exercise - 30m walking, 30m Wii Fit

phase 2

b - two eggs, slice of ww bread.
l - lentil soup (boy did I make alot but I love it)
s - yogurt and two clementines
s - baked halibut with roasted veggies
s - lf cheese
10 cups of water during the day

30 minutes walk, 15 minutes on bike

Phase II

B. Blackberries, ground flax and ff/sf yogurt
S. V8
L. blackbean and sweet potato soup. Like Cyndi, I'll throw in some cabbage.
S. tangerine
D. pork tenderloin with mushrooms and peppers, quinoa, salad

Time to get back to whole foods for me! Veggie veggie veggies! and counting calories! 1200-1400 a day~!

B:coffee with almond milk, rf beans, salsa
S: sauteed spinach and garlic, 8 olives
L: stirfry vegetables over wilted cabbage 1tsp toasted sesame oil, braggs, sriracha
S:" " (will make plenty to snack on if I get hungry)
D: Maybe pinto beans, wilted greens, and may try that mock cornbread depending on calories leftover! :)

Cyndi - Don't you LOOOOVE veganomicon? Vegan on the Cheap is also a great cookbook that I've been loving lately. People come in my kitchen and think we're vegan based on the cookbooks I have, and really, they are just really healthy. It's easy to unveganfy them if I want as well :)

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P2

1: greek yogurt (the new athenos brand - so so), ezekiel toast w/ .5 tsp. almond butter and a few frozen berries, tea.
2: sweet potato, kale and lentil soup
3: hot tea, apple, string cheese
4: pinto beans, veggie tbd

exercise: 45 min. running, 45 min. kickboxing/step combo class

Yesterday phase 1.5 actual (I haven't got the hang of planning ahead for today and sticking to it yet - I have a general idea with several options to choose from but nothing firm. Perhaps in time, I'll figure it out but for now, this works)

B - 2 egg scramble w/pico, mushrooms, topped w/salsa and ff sour cream, V-8.
L - Apple and natural peanut butter.
S - ½ cup Ricotta w/splenda, cinnamon, pecans
D - Beans, grn salad w/egg, tomato and lf balsalmic dressing
S - 1 cup Greek nf plain yogurt w/cinnamon, splenda, walnuts

woo hoo! Lots of lentil soup going on around here! I made some with a whole pound of lentils and I'm the only one eating it, so guess what you are going to see on my plan every day :D. I made mine in the crockpot with butternut squash chunks, which just melted into the soup, and at the end added diced orange pepper. I used Imagine veggie stock (I think I read about it at Kath Eats Real Food) which is great for a soup like this, since it has carrots in it. Yum!

I'm not at home, so I need to run out and by more veggies and fruit. Making do with what I have for now.

B - coffee with lowfat milk. 1 cup nonfat cottage cheese (rinsed) with 1 mandarin orange and a sprinkle of mixed nuts.
L - Lentil soup with a dollop of Greek yogurt and a fried egg on top. With hot sauce! Romaine lettuce salad. Cup of tea.
S - broccoli and orange pepper slices with spicy hummus
D - curried tuna over multigrain pilaf. I think I will add veggies to this, depending on what I find at the market
dessert - 2 small squares super-dark (85%) chocolate

Hello all! After too many pieces of pumpkin pie, I'm back on track this morning. I have decided to count calories as well as do SB. This may be a struggle to get in the recommended amt of calories, after everything I am still at under 1000. Any suggestions?

B: 2 hardboiled eggs; 2 cups coffee w/ 2 TBSP ff half and half
S: 2 celery stalks
L: salad (homemade cranberry sauce, turkey, cukes. tomato, rf feta, lettuce), 1/2 c cottage cheese; 1/2 bell pepper
S: 1 oz nuts
D: Red wine chicken (has tomatos) and 1/2 sweet potato
S: tea

starstup, i have the same issue. get in more calorie dense items - nut butters, olive oil, etc. etc. I even use full fat greek yogurt if my day is looking light. how about some turkey bacon with breakfast, or some yogurt? what about some peanut butter or laughing cow with your celery? hummus is pretty calorie dense too. You don't seem to be having a lot of food in general, so it might be hard to get your calories up there.

Emma - have you tried the sweet potato, kale and lentil soup that UNT posted? It's awesome. I make it once a week and eat on it for lunches. Even my kids love it. I used green lentils for the last batch instead of brown and it made a lot of difference, i like the green lentils a lot more.

SO I jumped back in full force today and after breakfast of beans and lunch of veggies and cabbage I may not be able to do the dinner of beans this evening! My stomach is sooo upset with me! I don't remember having quite this much nausea with p1 before... also the rumble is making me think I may not need to stray to far from the bathroom! Oy, sorry I know its TMI, but any suggestions on a nice p1 dinner that may keep my belly a bit happier? If not I will probably just have some veggie broth for dinner.lol

Broth is a nice choice, some type of soup would help your tummy a bit!

how about sticking with the trend and making lentil soup? ;)

My mom always makes lentil soup for upset tummies. Don't know if it really works but it's always what I want :)

Tallandthin - Did you check the ingredients on the ff sour cream? The brands I've seen around here all have sugar and starches added. I've given up and use Greek yogurt instead.

Phase 2

P-Chocolate and PB oatmeal
L-Kale, spinach, and broccoli pizza on ww crust
S-pumpkin hot cocoa (almond milk, cocoa powder, canned pumpkin and spices)
D-Either turkey noodle soup or turkey chili, depending on which Hubs is in the mood for.

I might have to join the lentil soup club this week too. A little strapped for cash this week, and that's a healthy way to eat on the cheap!

Thanks guys! My tummy started feeling better and I stuck with the pintos :) although I may not be feeling as well later since I had a whole box of frozen spinach by myself with them and this morning I had wilted half of a bag I had with some garlic! ... I really do love spinach!

Phase II

B: Boiled egg, V8
S: Tall skinny hazelnut latte
L: Grilled chicken salad (at the mall)
S: Boiled egg, carrots, hummus
D: Chili with ground lean turkey and lots of beans, dollop of RF sour cream, steamed cauliflower
S: Almond butter

Cyndi, no, I sure didn't and thanks for asking me. I just figured that ff was alright. Just goes to show you how much I have to learn. Here are the ingredients:

Cultured pasteurized nonfat milk and milk modified food starch(corn), whey protein concentrate, propylene glycol, monoester, artifical color, gelatin, sodium phosphate, agar gum, xanthan gum, sodium citrate, locust bean gum, natural flavor, potassium sorbate.

Alright, I confess I don't know what half of the ingredients are. Can you educate me? Which ones are no-nos?

That list of ingredients would put me off but I really try to stick as close as possible to whole foods (except for my gum habit :o ). The only one I wonder about is the modified food starch, especially because it's the second ingredient. I'm having trouble getting much information about it. Does it hit blood sugar like corn starch or not? So far I'm not finding anything useful but I'll keep looking because I'm curious. Does anyone have the answer? This is better than some of the ff dairy products I've found.

I would avoid it, especially in phase 1, because it is corn based. I'm like Cyndi, though and try to stick close to whole foods.

I agree... and to me modified food starch is an equivalent to corn starch even if it isn't corn based(I guess thats just how I look at it!) But, I am also one to try to stick to whole foods :)

So I am trying to plan for tomorrow already but I am getting hungry thinking about food! Heating up some hot water and praying I can find a sleepy tea bag, I may be out :(

B: refried beans, tomatoes, 1/4 avocado, lettuce. coffee with almond milk
S: -late breakfast
L: leftover pinto beans, spinach
S: grapes
D: bean and rice soup, veggies

Thanks you guys. It will either be eaten by DH or go in the garbage.

tuesday:
B: 2 eggs, V8
S: 15 almonds, baby carrots
L: roasted squash and brussel sprouts, cup of kefir
S: apple
D: split pea soup with ham

phase 2

b - oatmeal with ground flax and almond milk
l - lentil soup
s - orange and yogourt
s - tuna and white bean salad with romaine lettuce and tomato
s - lf cheese

Phase II

B. blackberries, ground flax seed, ff/sf yogurt
L. Delicious black bean soup, tangerine
D. beef and broccoli with peanut sauce, ww noodles, red,green/yellow pepper stir-fry

So i was just nauseous from too strong green tea this morning so I ate 4 small melba toasts....ruh-roh.

Mirabai- just dust it off and don't let yourself even begin to think you have blown it! Just live and learn and keep on keepin on!
-trust me this is speaking from experience!!!!!

Thanks Rikki. I have a salmon salad on the menu for lunch and dinner will be good too.

Day 2 of Phase ONE....I hope I am still posting on DAY 14!

Mirabai7
Even if you slip a little or a lot, keep on posting. You'll get a ton of support and some judgement-free accountability (sp??). This ladies really help you keep on track!

Phase 2
Home sick today, so not going to be a model menu.
Breakfast-Extra zzzs (woke up near noon)
L-roasted zuchhini with lots of salsa in a flatout
S-Coffee with canned pumpkin, almond milk, spices, and splenda (going through a serious pumpkin phase, as in may have to enter pumpkin rehab soon)
D-Hubby's delicious turkey soup, spinach w/ sour cream anda salsa

I had been eyeing that soup! I will try it when I am back home. Especially if the snails haven't eaten all my kale :) LOVE green lentils. I keep forgetting to buy them. Also the red ones that turn into mush. Love them all.

I just have to say that it's really nice to see how many whole foods fans there are here! The first time I did SBD I veered into scary territory with a lot of "fake" products and artificial sweeteners and it just didn't make me happy philosophically...

My mother recently asked me what "diet" I was on because I ordered a salad with grilled salmon on top at a place that had nachos, sandwiches, etc. It's hard to explain that I am on the whole-foods, pescetarian(?), calorie-counting, limited grains version of South Beach Diet. :dizzy:
I just want to eat what makes me happy and keeps me healthy.

So - menu plan. Exactly the same as yesterday. Yesterday turned into a work crisis day so I just did rough calorie-counting with what I had on hand. I'm not at home and I didn't have time to shop yet. But I did exercise yesterday, yay for that!

thanks Username! hee hee ....that cracks me up!

just did a 5k on my treadmill in 52 minutes. hahhaha Lightning speed I tell ya!

:-)

Mira - we all have to start somewhere. that speed will get faster!

emma - i love making tostadas and tacos with red lentils. they get mushy like refrieds. i usually mix them with black beans for extra fiber.
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p2
1: chia pudding with a few frozen berries
2: pinto beans topped with a poached egg
3: coffee and we'll see what is lying around the house - maybe a small smoothie
4: arrabiata sauce - supposed to be having whole wheat pasta, but i think i will pick up a spaghetti squash (i feel too bloaty with grains at night)


exercise: 60 minutes on the treadmill (mostly running, some incline walking), 45 min. yoga

Yesterday, phase 1.5

B - Decaf coffee w/sf creamer, mock pancakes, 2 turkey bacon, V-8
L - ¼ cup ff cottage cheese and an apple
S - 1 cup Greek nf plain yogurt w/sf jam
D - Filet mignon, broccoli, SB slaw, cucumber
S - 1 cup Greek nf plain yogurt w/cinnamon, splenda, walnuts

I think this was better than the past few days. :)

Well, today went as planned! I am having some bad thoughts about some not so great food but I will have a few grapes and some sleepy tea and hit the sack with my book :) Wanted to go ahead and plan tomorrow since I tend to not have time in the mornings to plan much...

B: chia smoothie forgot bananas so just fruit, kale, ice and almond milk I guess, coffee sounds a little icky to me though!
S: hummus and carrots
L: leftover bean and rice soup, salad
S: apple with pb
D: gf veggie burger, salad, green beans

I need some help not snacking at night. That seems to be my biggest downfall. It's rather annoying.

-
1: greek yogurt with some frozen peach chunks
2: skinny hazelnut latte
3: lentil soup (lots of veggies in the soup)
4: banana
5: chicken and white bean taco soup (lots of veggies)

exercise: 10 min. warmup on treadmill, 45 min. strength training, 45 min. step/kickboxing combo class

Wednesday
B: 2 hb eggs, spicy lo-sodium V8
S: 15 almonds, cup of lowfat plain kefir, carrots
L: split pea soup with ham; roasted squash and brussel sprouts
D: spagetti squash with tomato sauce (inspired by you, Zeffryn!)

Lex, Evenings are my "hard time" too. So far haven't strayed by eating off plan but have definitely had more on plan foods than I should have at times. Have to really get a handle on that.

Yesterday I was out and about so here is actual phase 1.5

B - 1 HB egg and V-8
L - ½ of a Jim Boy tostada with no tortilla and extra lettuce.
S - 1 cup nf plain Greek yogurt w/sf jam
D - ½ of a Jim Boy tostada with no tortilla and extra lettuce.
S - 1 cup nf plain Greek yogurt w/cinnamon, splenda, walnuts

tallandthin - i'm not eating off plan foods either, just a lot of on plan foods. i have to tackle this before we leave for vacation in two weeks -- that will be a huge problem if i'm snacky at night on vacation because snacky on vacation translates to christmas cookies and ice cream.

made an awesome lentil stew today.

I sauteed an onion with half a red bell pepper and 2 cloves of chopped garlic. When it browned a bit, I threw in 1 medium sweet potato (chopped) and 1 2/3 cups of brown or green lentils. Stir to toast a bit and then add 4 cups of water and a jar of NSA pasta sauce (I like Ragu Light Tomato Basil). Reduce heat and simmer until sweet potatoes and lentils are soft. EASY and delicious. It makes a ton too.

Can you tell I'm trying to clear out our pantry?

Breakfast: 2 TBSP low sugar peanut butter on celery

Lunch: salmon salad with romaine, spinach, red peppers, lemon garlic olive oil dressing

snack: 15 almonds and a cheese stick

dinner:

spaghetti squash with veggie marinara.....and a glass of red wine???? danger, danger!