it’s wierd. when i read this at work it shows messages from today,
at home nothing new since Friday. So this is sort of a test.
I haven’t read the book yet (sister ordered it). During phase one,
how many carbs are you allowed to eat?
thanks
BREAKFAST:
6oz vegetable juice
2 vegetable quiche cups to go (recipe below)
decaf coffee or decaf tea with non fat milk & sugar substitute
MID MORNING SNACK:
1 part-skim mozzarella cheese stick
LUNCH:
Sliced grilled chicken breast on romaine lettuce
2 tbsp Balsamic vinaigrette (recipe below) or low sugar dressing
sugar-free flavored gelatin dessert
MID AFTERNOON SNACK:
Celery stuffed with 1 wedge Laughing Cow Light Cheese
DINNER
Grilled salmon with rosemary (recipe below)
Steamed asparagus
tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil & vinegar to taste or 2 tbsp low sugar dressing
DESSERT
Vanilla ricotta creme (recipe below)
RECIPES:
Quiche Cups to Go
1 pkg (10 oz) frozen chopped spinach
3/4 c liquid egg substitue
3/4 c shredded reduced fat cheese
1/4 c diced green bell peppers
1/4 c diced onions
3 drops hot pepper sauce (optional)
Microwave spinach for 2 1/2 mins on high. drain excess liquid.
line a 12 cup muffin pan with foil baking cups. spray the cups with
cooking spray.
Combine the egg substitute, cheese, peppers, onions and spinach in a
bowl. mix well. divide evenly among the muffin cups.
Bake at 350 F for 20 minutes, until a knife inserted in the center
comes out clean.
Quiche cups can be frozen and reheated in the microwave. Any
combination of appropriate vegetables and reduce fat cheeses may be
used
Serves 6
Nutritional info:
per serving 77 calories, 9 g protein, 3g carbs, 3g fat, 2 g saturated
fats, 160 mg sodium, 10 mg cholesterol, 2 g fiber
Balsamic Dressing:
1/3 c extra virgin olive oil
1/3 balsamic vinegar
2 tsp chopped fresh thyme
1/4 tsp salt
1/8 tsp white pepper
1 tbs chopped fresh basil
Combine the olive oil, vinegar, thyme, salt, pepper and basil in a
screw-top jar. Cover and shake.
Makes 2/3 cup
Nutritional info:
90 calories, 0 g protein, 2 g carbs, 9 g fat, 1 g sturated fats, 75
mg sodium, 0 mg cholesterol, 0 g fiber
Grilled Salmon with Rosemary:
1 lb salmon
2 tsp extra virgin olive oil
2 tsp fresh lemon juice
1/4 tsp salt
pinch of freshly ground pepper
2 cloves garlic, minced
2 tsp fresh rosemary leaves, chopped or 1 tsp dried, crushed
fresh rosemary sprigs (optional)
capers (optional)
Cut fish into 4 equal size portions. combine the oil, lemon juice,
salt, pepper, garlic, and rosemary in a bowl. brush th emixture onto
the fish.
To grill, arrange fish on a grill rack or use a grill basket sprayed
with olive oil cooking spray. grill over medium-hot coals until the
fish flakes easily (allow 4-6 minutes per 1/2″ of thickness) if the
fish is morethan 1″ thick, gently turn it halfway through grilling.
To broil, spray the rack of a broiler pan with oliv eoil cooking
spray and arrange fish on it. broil 4″ from the heat for 4-6 minutes
per 1/2″ of thickness. if the fish is mor ethan 1″ thick, gently
turn halfway through broiling
To serve, top fish with capers, if using, and garnish with rosemary
sprigs, if desired.
Serves 4
Nutritional info:
231 calories, 23 g protein, 1 g carb, 15 g fat, 3 g saturated fats,
213 mg sodium, 67 mg cholesterol, 0 g fiber
Vanilla Ricotta Creme
1/2 c part skim ricotta cheese
1/4 teaspoon vanilla extract
1 pkg sugar substitute
Mix together the ricotta, vanilla extract and sugar substitute in a
dessert bowl. Serve chilled.
Serves 1
Nutritional info:
178 calories, 14 g protein, 7 g carbs, 10 g fat, 6 garms saturated
fats, 155 mg sodium, 38 mg cholesterol, 0 fiber
I’ll start posting some stuff here. Was going to send a private
email, but figured other may need the info.
Let’s start with BAD FOODS, or foods to avoid:
Beef:
brisket
Liver
Other fatty cuts
Rib steaks
Poultry:
Chicken, wing & legs
Duck
Goose
Poultry products, processed
Pork:
Honey Baked Ham
Veal:
Breast
Cheese:
Brie
Edam
Non reduced fat
Vegetables:
Beets
carrots
corn
potatoes, white
tomatoe (limit to 1 whole or 10 cherry per meal)
potatoes, sweet
yams
Fruit (avoid all fruits and fruit juices in Phase I), including:
Apples
Apricots
Berries
Cantaloupe
grapefruit
peaches
pears
Starches & Carbs (avoid all starchy food in Phase I), including:
bread, all types
cereal
matzo
oatmeal
rice, all types
pasta, all types
pastry & baked goods, all types
Dairy (avoid all dairy in Phase I), including:
yogurt, cup-style and frozen
ice cream
milk, low fat, fat free & whole
milk, soy
Miscellaneous:
alcohol of any kind, including beer & wine
hi patty i dont have the book yet any help you could give me with
meal plans and recipes would be great thanks lynn
Hi everybody,
LOL - can you tell what I’m going through right now??? LOL Well, like I did with Atkins, I’m going through withdrawel symptoms. I’m on day 2 and woke up late with this horrible headache. We all decided to sleep in (except for hubby, who had to work) and after a while, I continued catching up on reading Harry Potter (lol I’m only in book 3 and the kids are already reading book 5).
After I dozed off again, Don came home for lunch and woke me up. Headache was still there. Well, I decided to put some food in my belly (legal stuff) and drank a tall glass of water. I knew what was going on, so I took some tylenol and tried to move on with my day. Well, I didn’t get much accomplished, but after I went to the Shoppette to get a diet coke and some beef jerkey, I felt much better. (I don’t know if those were allowed with SBD, but it was okay with Atkins. - Anything to get me through those 1-2 days and I’ll be able to think clearer again and do better with my veggies.
Like last time, I’ve been snacking allllll day long, but no bad stuff. Those portions & frequency will adjust as soon as I feel normal again. On Atkins, I really had to watch that I got enough carbs, because I’m not that big on veggies - mostly due to my horrible cooking skills when it comes to the green stuff LOL Not to worry, though, I figured out how to make a mean fried cabbage, but will try canadian bacon and some olive oil instead of real bacon tonight.
Well, I guess that’s all for today. Keep writing, everybody!!!!
Nickie in GA
My name is Patty and I just started the South Beach Diet on Tuesday.
Today is DAY 3 for me, and I have followed the meal plan exactly.
Ususally by this point, I have already cheated a bit, but so far so
good. The worst part for me is that I am a Pepsi Addict…I had a 6
pack a day habit. I have not had one since Monday night.
If anyone needs the meal plan or recipes, let me know…I have the
book…I’ve been carrying it around with me for 3 days now.
I decided not to weigh myself at the start of this plan, because I
realize that it is not a number…it’s how I feel. Honestly, after
Day 1 I was able to get on a pair of jeans that were just a bit too
tight in the past. It is Day 3, and I feel much better.
-patty..
im new here too i will be starting on monday i dont have the book
either but i am learning as much as possible good luck stay in touch
everybody needs a diet buddie bye
Hi there,
Just wanted to say hi. I assume this group is just starting up.
Anyway, my name is Nickie (31) and I’m starting tonight (had a slice
of pizza earlier - sort of a fairwell) I must say, I’m not really a
pizza person, but got really hungry and nothing else was around…lol
I have about 50 lbs to lose (lost 20 with WW and then Atkins over
this last year).
So starting with dinner, I’m beginning induction - shall I say phase
1?
Can’t wait to meet everybody!
Nickie