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On Plan Thread 12/6 - 12/12
It'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. People in different phases of South Beach post here so it will 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? |
As a therapist, I am trained in a type of trauma work called EMDR. The first phase of doing EMDR is helping the client establish what is called a "calm, safe place". A place in their minds where they can go and feel calm and safe. Most clients do this right away....but for some, simply establishing a calm safe place in their minds becomes the shorter term goal of therapy.
I say this because it reminds me of the fact that for me, simply completing a clean Phase 1 of South Beach has become my short term goal....forget about losing 25 pounds...let's see if I can do a clean two weeks. So here I am, Day 1, Phase 1, Take II!!!! Good morning, all. :-) |
Phase II
B. ww English muffin with 2 wedges Laughing Cow Lite plus 2 T. fruit chutney L. Cream of broccoli soup, baby carrots, ff/sf yogurt and chopped apple D. TVP Chili with cole slaw and a glass of red wine I will also work in a glass of skim milk. |
phase 2
b -oatmeal with sf homemade apple butter l -salad with cottage cheese s - yogourt s - leftover roast beef and brussel sprouts. s - almond butter exercise - 30 minutes walk and 15 minutes on bike |
Phase II
B - Oatmeal with apples, walnuts, and cinnamon L - leftover grilled pork loin and asparagus S - nuts S - yogurt D - Sirloin steak, SBD mashed potatoes, salad Exercise - 1 hour spin class |
Morning Ruth, I notice that you have ff/sf yougart listed today. I thought all yogurt has some amount of sugar. Do you mean no added sugar? So far I haven't found any yogurt that is completely sugar free.
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Phase I
B. Boiled Egg & Sausage Patty L. Salad S. Celery w/LC Cheese D. Creole Pan Fried Pork Chop & Roasted Zucchini and Summer Squash S. 30 Pistachios |
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Phase 2. NO grains (unlike yesterday when I devoured *several* whole wheat pitas)
B - coffee with soy milk yoga class nf cottage cheese with 1/2 grapefruit L - Mediterranean salad (Romaine lettuce, shrimp, olives, capers, tomatoes, peppers, 1/2 serving vinaigrette), South Beach Living Fiber+ bar (I know, weird Frankenfood but unfortunately this is the one type of bar that I find irresistibly delicious and the calorie-counting :devil: says: "only 110 calories"...) S - broccoli and orange pepper strips with hummus S2 - 1/2 apple with 1 oz light cheddar cheese D - Veggie sausage and sauteed cabbage/carrots. Roasted acorn squash on the side. dessert - nf plain Greek yogurt with 1/2 oz walnuts and 1 clementine 1403 calories |
B-mango strawberry smoothie with flax seeds
L-Broccoli and hummus, apple D-Lentil Chili S-cottage cheese |
Phase II
B: Cinnamon omelet, V8 S: RF cheese L: Grilled chicken salad, tall skinny latte S: carrots D: Taco bake, salad, RF sour cream S: Almond butter |
Phase 2
B: Scrambled eggs, coffee with almond milk S: Almonds L: Sugar snap peas with tzatziki, SF/FF yogurt with blueberries and Kashi GoLean S: Skim latte, sliced ham with laughing cow D: Turkey and cheese Hmm... writing this makes me realize I am not eating nearly enough veggies or drinking enough water. Need to fix. |
Today I ate (phase 1.5)
B - 2 eggs, 1 turkey bacon, V-8 L - apple and string cheese S - 1 cup Greek nf plain yogurt w/cinnamon, splenda, walnuts D - Leftover veggi chili w/turkey sausage and extra cabbage. S - 1 cup Greek nf plain yogurt w/sf jam and pecans |
B: cinnamon omelette, coffee with skim
S: veggies (pea pods, cukes, color pepper L: black bean soup!! w/little bit o' sour cream and cheddar cheese S: cheese stick? D: chili, heavy on veggies D: cashews, if hungry |
B: turkey soup
S: cheese stick and a few nuts L: chicken breast over massive salad D: Spaghetti squash lasagna |
B: Boiled Egg w/small Sausage patty
S: LF Mozzarella Stick L: Half of an Eggplant Stuffed with Homemade Meat Sauce S: Rolled Ham in Romaine w/Cilantro Mayo D: Almond Meal Coated Chicken Nuggets w/Mock Mashed Potatoes Have a great day! |
phase 2
b - two eggs, slice ww bread l - black bean pumpkin soup s - celery sticks with artichoke spread s - baked halibut with brussel sprouts and salad s - lf cheese 8 glasses water during day exercise - 20 minutes on bike |
Hey, I've been kind of MIA the past few days - nothing off-plan really, just busy.
i need to go grocery shopping today before lunch for sure! -- 1: greek yogurt, ezekiel toast w/ .5 t. almond butter and a few frozen berries 2: tuna and white bean salad over romaine salad 3: banana workout 4: blackened chicken over a caesar salad, dressing on the side, some sort of veggie exercise: 45-60 minutes treadmill (run/walk combo), 45 min. yoga |
Phase II
B - Oatmeal with apples, walnuts, and cinnamon L - leftover grilled pork loin, pinto beans, salad S - celery/hummus S - yogurt D - Broiled Salmon, Steamed Cauliflower, Brown Rice medley Exercise - 30 min yoga |
Phase 2
B - coffee with soy milk, yogurt protein smoothie with peaches and 1/2 an almost-green banana L - lentil soup with a dollop of nf plan Greek yogurt S - broc/orange pepper/hummus - I keep neglecting to eat this as I'm not hungry. I hope it's still good in the fridge. S2 - I'll bring a clementine and some raw walnuts if I'm hungry before dinner. D - The holiday festivities are upon us. Dinner party. I think I will bring a green salad with pumpkin seed vinaigrette and roasted acorn squash (I am recreating a salad I had in a fancy restaurant recently). One recipe I saw added pomegranate arils so maybe I'll do that too. Beyond that, I don't know yet what will be offered. I am committing to ONE glass of wine. The evil scale reading this morning should help me stick to that commitment :devil: |
Okay, it is day 9 for my diet: Phase 1 of course
B:8oz veggie juice, 2 eggs over med, 2 turkey bacon, coffee with sugarfree vanilla creamer. (it uses maltodextrin, is that really going to kill my diet? I like two to three 'almost literal' cups of coffee a day. Its what keeps me sane on this diet) s: 2 ham and veggie rolls l:Big Salad and Jello, with 1 oz cheese s: Celery and 1 laughing cow wedge of cheese d:Chicken, lots of sliced squash with hummus, and the left over soy cabbage and green bean saute s: yogurt with almonds and almond extract (loved it last night, want it again) Any critiques would be nice. I am still learning to balance with what I want and what I need on this diet. At least I lost five lb the first week,:dancer: Leslie |
Emma, if that salad turns out, throw me the recipe? I need a good salad for a christmas gathering on sunday.
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I was so on-plan and with the veggies and water today, but my lab coworkers made me a cake for my birthday. Oh well, it was delicious and chocolatey and kind of worh the splurge. I just want my scale to show me those awesome 120s again...
B: Ham, snow peas with tzatziki S: Skim latte L: Cheese omlette, snow peas with tzatziki S: Almonds, carrots with laughing cow light, evil chocolate cake D: Chicken and broccoli If I weigh in tomorrow and my weight is up even more, I'm gonna do a super fast 5 mile run to turn things back around... |
Emma, seconding Zef's request for a recipe. sounds delish
Phase 2 B-Smoothie w/ spinach, almond milk, mango, and strawberrie L-Leftover lentil soup with spinach and a heaping tbsp of ff greek yogurt S-Spinach feta egg wrap and a couple of big bites of cottage cheese D-spaghetti squash with roasted red pepper sauce, chicken italian sausage |
Phase II
B: V8, 2 boiled eggs S: RF cheese stick L: Salad with grilled chicken, kidney beans, carrots, hummus (Avoided a very tempting potluck today) S: Tall skinny hazelnut latte D: Leftover taco bake S: Almond butter |
Phase 1.5
B - 2 eggs, 1 turkey bacon, V-8 S - 1 cup Greek nf plain yogurt w/cinnamon, splenda, walnuts D - Leftover veggi chili, HB egg, grn and yellow squash. S - 1 cup Greek nf plain yogurt w/cinnamon, splenda, walnuts |
It's been way too long since I posted here. If I'm going to eat a meal out I often don't post because I don't know what that will be. I think I need to post what I know and be accountable later.
Phase 2 B: Pumpkin "pudding" - pumpkin, applesauce, greek yogurt & chia S: veggies and hummus L: refried beans, broccoli & salsa D: I'll make the best choices I can at the party. I'll definitely have a bowl of my soup and some salad exercise: EA Sports workout 2, a little yoga to stretch |
P2
1: ezekiel toast w/ .5 tsp. almond butter, greek yogurt 2: Amy's roasted veggie and black bean frozen meal - have been running errands like a mad woman all day (it was really good!) 3: pineapple 4: chili and salad exercise: 45 min. strength training, 45 min. step/kickboxing combo class I really need to up my veggies! |
Phase 1. day 10
B: 2 egg and veggie omelet, with mozzarella cheese, 1 turkey bacon, 8oz veggie juice, and coffee S: 15 cashews L: Iceburg lettuce salad with many veggies and ranch, celery with 1 cheese wedge S: 1 mozzarella cheese stick and maybe more coffee D: Chicken, spinach salad, and broccli D: Vanilla Ricotta Creme Is this not enough meat? I really don't want anything else, beyond the eggs and the chicken. It is another roasted chicken. I love those. Last night I had a little with dinner, which was primarily all veggies. Also, is this not enough dairy? Any thoughts? Thankyou! |
B-spinach, strawberries, mango, and yogurt in a smoothie
L-spaghetti squash with roasted red pepper sauce S-v8, flatout filled with hummus, spinach, and bean sprouts (came home STARVING this afternoon. thank you, pms ) D-strip steak, sweet potato chips |
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dairy, on South Beach is considered yogurt and milk - not cheese. cheese is a whole different animal and restricted as such. try for 2 cups of low-fat or fat-free yogurt or milk per day. |
Thank you Zeffryn! That helps alot. :)
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Phase II
B: V8, veggie omelet S: RF cheese stick L: Salad with chicken, black beans and a little guacamole S: Tall skinny hazelnut latte, carrots, hummus D: Amy's Lowfat Black Bean Chili S: Almond butter |
Phase 1.5 (no grains)
B - 1 HB egg, 1 turkey bacon, V-8 and decaf coffee w/sf creamer L - apple and lf string cheese S - 1 cup Greek nf plain yogurt w/cinnamon, splenda, walnuts D - Small lean hamburger patty, roasted butternut squash w/cinnamon, garlic bussels sprouts, lrg grn salad w/radish, onion, mushrooms, cucumber, tomato and lf ranch dressing Dinner was so good tonight! Proud of myself....:) |
P2
1: 1/2 banana w/ almond butter exercise 2: string cheese 3: big ol' salad 4: almonds exercise 5: chili, salad |
Going to be eating out this afternoon/evening so will edit later to post how I did. Should be fine though as I picked the resturant and it has a wonderful salad bar and I'm taking my own salad dressing. May or may not add a steak or fish. Will see.
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Ph2
B: Was running 15 min behind this morning, so only 8oz V8 and green tea S: LF cheese stick and WW crackers L: Leftover homemade veggie soup, salad with tomatoes and cucumbers, LF cottage cheese, and LF dressing S: Peanuts D: ??? - Not sure yet since Chris usually cooks. Probably either WW pasta or brown rice with sauteed onions, peppers, tomatoes, mushrooms (in EVOO.) Another salad with tomatoes and cucumbers, with LF dressing. Of course if he doesn't feel like cooking, I'll have leftover steamed veggies and a Morningstar Farms Turk'y Burger, along with my salad and LF dressing. |
I didn't make the pumpkin vinaigrette salad yet, but soon. As I tend to do, I am combining 3 or 4 recipes. Most call for pumpkin seed oil, which I don't have so I'm going to see if I can find it.
I made instead a delish broccoli/avocado salad (Williams-Sonoma Salads recipe: ~ 1 lb blanched broccoli florets, 1 cubed avocado, 1/2 c. toasted pecans. Dressing was 1T dijon mustard, 2T fresh lemon juice, 1T chopped flat-leaf parsely and 4T olive oil. YUM) Also I made a warm spinach salad, which was probably NOT SBD-friendly as the sauce was made with 1 cup whole cream:devil:. The kinda good news is that I cooked the spinach instead of wilting it and the water from the spinach diluted the sauce so that most of it remained behind in the bowl. Will post pumpkin seed salad soon! Will not post my menus from the last few days. I'm in a fog that I just can't shake and it's not leading to good choices :( Still staying calorically reasonable but I need to :kickbutt: myself into gear. I'm pretty sure my resolve just shut down since there is no chance of me making my goal and I just feel defeated. Silly, and at least I recognize it, but gotta get the healthy menus cranking again. |
Aw, Emma. Sorry to hear that you're feeling defeated. You know what you need to do, so I'll refrain from saying it. Hope you get to feeling better soon! You're so close to goal :) *hugs*
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Phase 2
B-green smoothie L-WW bread w/roast beef and lots of veg D-carnitas burrito in a flat out |
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