On Plan Thread - 1/15- 1/22
 

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?

Jan 15 - First day of phase 2!! 1 fruit and 1 starch today and for the week
Wt: 173
Workout:
B: 1 egg with cheese and tomato, 2 chicken sausages.
Sn: Nothing.
L: Food court lunch... greek salad with chicken.
Sn: Nothing.
S: Probably leftover lazy cabbage rolls.
Sn: Popsicle
Vitamin?
Omega-3s?
Thoughts: I leave for interviews this week on the 20th. So much to do between now and then! Today I've got to grocery shop, get my roots done, and then make it to the library to get a LOT of work done.

sick. blah.

had a really great dinner with DH last night...it included a martini or two (i love them dry with olives), which is probably why the scale is up 1.5 this morning.

going to zumba and then spending the day vegging on the couch.

-
1: ezekiel toast with 1 tsp. almond butter, greek yogurt
2: greek wheat berry salad
3: string cheese
4: roast? we'll see how into cooking i'm feeling towards the end of the day

phase 2

b - fibre one with almond milk
l - a salad with greek dressing
s - yogurt and half apple
s - jambalaya over brown rice
s - other half of apple
glass of wine

exercise - snowy day here probably will do yoga

Phase 1 Day 7

B: spinach crepe, milk
S: leftover broccoli cheese
L: green salad, hard boiled egg, 1T rf blue cheese dressing
S: veggies and hummus
D: mexican slop (cubed chicken breast,onions,mushrooms,Rotel
tomatoes,ff refried beans,rf shredded cheese) dollop of rf sourcream,
avocado, green salad
S: greek yogurt mixed with sf jello

Phase 2
b-ww toast w/almond butter
L-vegan jerky (had to try it), honeycrisp apple
D-out with hubs, tbd
s-probably off-plan, stopping by my sil's food truck. at least it will be organic :)

Usernametaken, how was the veggie jerky?

Phase 2, and a little heavy on the carbs today.

Brunch ~ Veggie scrambled eggs, baked oatmeal, 1 slice ww toast, yogurt, 1/2 grapefruit
Midday snack ~ leftover thin crust veggie pizza heaped with baby spinach, handful of SF Belgian Chocolate Granola
Late supper ~ Chickpeas sauteed w/spinach, tomatoes, onion and garlic

Saturday; Phase I Day 13
B: Eggs (2), FF refried beans, tomato, and avacado (1/4)
L: McD's Salad w/grilled chix, dressing from home (Newman's Vinagrette - less than 2g sugar/serving)
S: p/b bread
D: Walnut meatloaf (from board), Pumpkin curry soup, cauliflower
S: sunflower/Parmesan crackers (from board) w/1 wedge laughing cow cheese
Dessert: 2 p/b cheesecake cups

Sunday; Phase I Day 14
B: 3 eggs w/1/4 avacado and about 2T shredded cheddar
L: Leftover meatloaf and soup
S: ? (maybe pistachios)
D: White bean chicken chili
Dessert: 2 p/b cheesecake cups

Phase 2

Saturday:
B- egg beaters, LF cheese, black beans
S- Double Fiber toast w/ WF sugar free apple butter
L- chicken breast, spinach salad
****rock climbing w/ hubby
S- sugar free turtle candies (I was crazy craving!)
D- homemade pizza on whole wheat pita w/ turkey pepperoni, spicy LS marinara, LF cheese
S- 0% greek yogurt and 1 tb nat pb

Kinda went a little overboard yesterday - I just felt hungry all day long

Sunday:
B- coffee, 1/2 Orowheat Double Fiber toast w/ nat PB
*****4 mile run
S- protein shake (Jay Robb PP, unsweetened almond milk, ice, water, instant decaf coffee yum)
L- leftover chili and spinach salad, V-8
S- LS yogurt
D- pizza (same as Saturday)
S- turkey pepperoni and sting cheese

I have to run to the store so I will snack on whatever veggies look good throughout the day.

This upcoming week marks my first week in P2 and I also start school again. Full-time school, full-time work and P2....oh my!!! I feel good though because I have "a plan." In the past when I have been busy and want to grab a snack/meal on the go I haven't always known what to grab....but now I have a list of foods I can always go-to and what are off limits.

Sunday - Day 14 of Phase 1. Continuing Phase 1 through Thursday and counting points. 17 days left of counting points. Have a rotten cold but made it through visit to parents!
B: kefir, edamame
S: seaweed, roasted chick peas, skim latte
L: chicken breast, carrots
S: not sure yet
D: plan to have chicken soup
PP: will be 29 or below

Phase 2

B: Steel cut oats with walnuts and sf syrup
L: Broccoli cheese soup
S: Broccoli soup with a pork pesto patty and an apple.
Sn: 8 almonds

Monday, Phase 1 day 15 (continuing until Friday)
B: kefir, edamame, hb egg
S: chia fresca and carrots
L: cup of chili with beans
S: roasted chick peas, seaweed
D: defatted ground beef sauteed with eggplant and tomato
PP: 32

was sick the entire weekend, ate like crap, scale shows it. back on board today.

1: smoothie
2: either greek salad or slice of spinach frittata
3: apple
4: roast, green salad, baked sweet potatoes

exercise: 45 min. step class, 25 min. treadmill

Monday January 17, Day 1 of Phase 1.

Pre workout - 1 light string cheese
Workout - 25 minutes strength training, 30 minutes elliptical trainer
Breakfast - 2 scrambed eggs in smart balance spray, 2oz lean canadian bacon, 1/4 avocado, 8oz coffee, 1 cup unsweetened almond milk
AM Snack - celery with 1 laughing cow light cheese triangle
Lunch - cannellini bean and kale soup from Kalyn's Kitchen. I bought Jenny-O turkey ham to make this with.
PM Snack - 1/2 cup 2% milk cottage cheese
Dinner - from the SB book, poached salmon, edamame salad, steamed asparagus, broiled tomatoes

Sometime this afternoon I'll walk our dogs at a leisurely pace for 2 miles.

cottage-The veggie jerky was odd, but tasty. It was made from mushrooms and tasted really chocolatey and peppery. I'll probably go for a different flavor next time.

B-oatmeal w/ berries
L-pumpkin mac and cheese
D-chicken sausages w/ lots of salad

Phase 1 Day 9

I originally thought I would probably only do phase 1 for 1 week but I was having some cravings on Saturday so I decided to go ahead and do the whole 2 weeks.

B: 2 egg omelet with shredded zucchini and rf swiss cheese, milk
S: 1T of peanut butter
L: left over crack slaw
S: veggies and hummus
D: left over mexican slop, dollop of sour cream, green salad
S: greek yogurt mixed with sf jello

B: Steel cut oats with walnuts, so good, and sf syrup. Cheese string while i was waiting for those to cook.
L: Greek salad with chicken.
Sn: 12 almonds
S: Broccoli soup and lazy cabbage rolls.
Sn: Apple

:?::?::?:

I've started to tracking my calories since starting phase 2 to make sure I don't go overboard, and I'm realizing how few I'm eating. Saturday was 609, Sunday was 702, and today is on track to be between ~750. I'm very uncomfortable with how low this is -- I really don't want to send my body into starvation mode -- but how do I get in more calories? (I can't believe I'm even having to ask this! ME!).

I don't want to add in more carbs before I'm ready. I'm really realizing that the bulk of my overeating was done on starches in the past. If I can't have them, I don't really care much to eat anything else!

phase 2:
B: ww toast with natural pb, milk, coffee
S: Banana and protein drink after workout
L: brown rice sushi roll, salad, cucumber slices, green tea
D: roast, green beans, salad (to get all my veggies in)

Day 1/Phase II
B: Quick oats, 2 pckts Splenda, 2 T natural p/b
L: 1 cup pumpkin curry soup, small piece of leftover meatloaf
S: h/b egg
D: Broccoli Bean and Cheese Soup, p/b bread
S: Planning on having a n/s/a fudgesicle

Planned bad weekend. Back on Phase I for a few days

B: Boiled eggs, V8
S: RF cheese stick
L: Salad, salmon, kidney beans
S: Skinny latte, RF cheese stick
D: Lentil soup
S: Almond butter

Day 16 of Phase 1
B: kefir, edamame, hb egg
S: roasted chickpeas
L: big salad with chicken breast, parm cheese, caesar dressing
S: chia fresca, carrots
D: turkey sausage, chick peas and arugula stir fry
S: piece of cheese
PP: 33

Day 2 Phase 1

No workout today, rest day.
Breakfast - Breakfast Casserole from Kalyne's Kitchen, with green peppers and cherry tomatoes, coffee latte
AM Snack - handful almonds
Lunch - turkey burger no bun, onion, tomato, avocado, edamame salad, sauteed kale in evoo
PM Snack - celery stick stuffed with1 laughing cow light cheese triangle
Dinner - Ginger chicken stir fry with snow peas, broccoli, mushrooms

Day 2/ Phase II

Given the lack of movement on the scale, I'm going to start counting calories as well - between 1200-1400/day would be good

B: 3 eggs/strip of bacon/3T 1% milk - 295 cal
S: 1/2 cup 1% cottage cheese w/1/2 cup mixed berries - 120 cal
L: Leftover Pumpkin Curry soup - 200 cal
S: h/b egg and 1 stick of string cheese - 155 cal
D: 1.5 Italian Sausages w/peppers and slice p/b bread - 455 cal

Total: 1,225 calories planned

If any of you ladies counting calories are using "my fitness pal" to do it, send me a PM with your username and I'll add you as a friend!

Sent bf for groceries yesterday. He bought rootbeer and chicken breasts :dz:
B: 2 cheese sticks and v8
L: 1/2 a grilled [fat-free] ham and [fat-free] cheese sandwich on whole wheat bread. 1/2 dill pickle. A container of mixed vegetable sticks and about 1tbsp dip.
Sn: Almonds
S: Cheat meal! *Censored*

Since my calories have been so low, and I don't have any groceries anyway, I'm arranging a cheat meal for dinner tonight. Hopefully that will keep my metabolism going.

Edited to add: Wt today was 170.0lbs. This is a bit rapid for my liking (9lbs in 2wks & 3 days). I know I'll complain when things don't go this fast in the future, but, for my own good, I've gotta slow this loss down a bit.

ROFL....

I'm drooling over your censored meal, but my calories have been plenty high - so I'll just live vicariously through you for now :smoking:

LOL @ Rootbeer and chicken breasts. men.

-
had a health screening this morning so I had to fast.
1: mexican chicken soup, skim milk
2: tangerine
3: blueberry smoothie (1/2 c. plain, ff yogurt, 1/2 c. skim milk, blueberries)
4: bbq beef (basically the cola chicken recipe but with beef), spinach salad

exercise: 30 min. treadmill, 60 min. pilates

lol @ the rootbeer and chicken. I rarely let DH out to the supermarket on his own. There's a famous story I still tell about when I sent him to Sam's for laundry detergent and he came back with $300 of telephone for the house.

ANYWAY!

I count calories, I have to. I need that sense of control about what I'm eating. Also, it makes me accountable as I am an impulse and emotional eater. If I get a craving, I'll most of the time give in to it. If I have to log what I am eating, it helps me not give in to the cravings.

Ph. 1.5-ish

Yesterday
B- Yogurt, string cheese, and 1/2 a banana
S- Pickle slices
L- Deli ham rolls with rf cheese and orange pepper slices
D- Chicken breast, broccoli, green beans & a glass of skim milk
S- Roasted chickpeas

Today
B- Yogurt
S- Chocolate pb banana 'icecream' (blended together 1/2 a frozen banana w/ a serving of frozen lf chocolate pudding w/ 1 tab pb)
L- salad topped with remaining roasted chickpeas
D- Modified taco bake
S- Edited snack, just realised we still have pumpkin seeds... going to roast em' up later for my evening post work snack!

Phase 1 Day 10

B: almond crepe, nf milk
L: green salad, hard boiled egg, rf blue cheese dressing
S: veggies, hummus,
D: black bean soup, dollop of sour cream, rf shredded cheese,green salad
S: yogurt mixed with sf jello

Hello, I've been sick with a cold
Phase 2
b - oatmeal with half a banana
l - some clear chicken broth
s - salmon with a salad and just a bit of brussel sprouts
s - almonds

Phase 2
B-berry oatmeal
L-green smoothie*, cottage cheese w/ hot sauce
S-ww toast w/ almond butter
D-lentil and kale soup

*Note on green smoothies: spinach in a smoothie- flavor undetectable. Kale in a smoothie, not so much.

lol UNT. I discovered the same thing a few weeks ago. it is a good thing i like the flavor of raw kale, but i think i prefer it massaged with some nama shoyu instead of sweet with berries.

Day 17 of Phase 1 - only one more day on it!
B: kefir, edamame, hb egg
S: roasted chick peas, seaweed
L: salad with chicken breast and caesar dressing
S: carrots, almonds
D: 2 veggie burgers and 2 pcs. cheese
PP: 34

Day 3, Phase 1

Pre-workout - light string cheese
Workout - 25 minutes strength training, 30 minutes elliptical
Breakfast - breakfast casserole with green peppers and cherry tomatoes
Snack - celery with laughing cow light cheese
Lunch - turkey burger, sauteed kale in evoo, avocado, sliced tomato, sliced cucumber
PM Snack - almonds
Dinner - taco bake! mmmmm

Phase II - diabetic
B. sliced orange, 2 Ryvita, 1 wedge Laughing Cow regular
S. V8
L. ½c. ww couscous, assorted veggies, tuna and black olive salad on spinach
an apple with ½ c sf yogurt and cinnamon
S. 1 glass skim milk (I'm working on more dairy)
D. pork schnitzel (ww breading), roasted broccoli, cauliflower, peppers, onions

Day 3/Phase II

B: Oatmeal w/1T natural p/b (260 cal)
S: 1% Cottage cheese w/1/2 cup mixed berries (125 cal)
L: 1 serving turkey sausage w/mixed peppers and sauce from leftovers (185 cal)
S: 2 h/b eggs (150 cal)
D: 2 Cups cannellini bean soup (400 cal); 1 piece p/b bread (200 cal)

Est calories for Wednesday; 1320

Had an enjoyable cheat meal last night, but made sure we ordered only enough for one satisfying meal so there'd be no leftovers... this way we don't make it a multi-day cheat:ink:. Yesterdays caloric total was 1700. I was actually expecting it to wind up much, much worse. In any case, it was a much needed bump to my calorie intake. I want to lose weight, but not at the expense of my metabolism!

Did have a pre-breakfast oops though: 1/2 a hot chocolate. I'd been waiting outside the infiniti dealership in -30ºC. :brr: When they opened, they handed me a hot chocolate as a walked in (what service -- would've been nicer if they'd just opened the doors a little earlier!), and I chugged 1/2 of it before it clicked it was a no-no! :devil:
B: half a fried egg, cheese, bacon sandwich on w/w bread. Diet Pepsi Lime :D
Sn: V8
L: Greek salad with chicken. Probably. There's also a chicken and white bean soup on in the caf, so I might get that instead if they haven't added noodles or other crap to it.
S: Chicken breast stuffed with spinach, mozza, and ?sundried tomato. Green beans. I might grill some roma tomatoes too if I'm not too lazy.

Weight today was 169.8! 160s! :broc: Without a "bathroom celebration" too :lol:

I'm doing alright for cravings so far, at day 5 of phase 2. Even at last night's cheat, I wasn't just inhaling the calories the way I usually do. The real test will be today. After last night's refined carbs, and the hot chocolate earlier this morning, I'll have to be acutely aware of my hunger cues. I think the key is to not satisfy cravings triggered by sugar with more sugar to prevent the cycle from starting again.

I've been really bad at taking my vitamin and omega-3 supplement. I don't know why taking two measly pills is so hard for me to do on a daily basis. I know I need them. I'm Canadian, so I'm probably already vitamin D deficient :p And without the grains for two weeks, and with my limited servings now, I'm definitely well on my way to a multi-vitamin deficiency.

1: oats with pears and cinnamon
2: 1 c. mexican chicken soup, 8 oz. skim milk, tangerine
3: smoothie (1/2 c. ff plain yogurt, 1/2 c. skim milk, blueberries)
4: bbq shredded beef, arugula and spinach salad, roasted broccoli

exercise: 60 min. interval training

Phase 1 Day 11

B: almond crepe, milk
L: left over black bean soup, green salad
S: veggies and hummus
D: chicken and veggie stir fry
S: yogurt mixed with sf jello

Zef-Love your new picture!

B-berry oatmeal
L-ww pita w/ babaghanouj and lettuce, hard boiled egg, some cherry tomatoes, and greek yogurt w/cocoa powder and almond butter (insanely delicious)
D-romaine salad w/ cherry tomatoes and apple, lentil soup
S-hb egg