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3/3/13 12:20 P

I made myself some turkey roll-ups this morning using Applegate Farms deli turkey, chipolata hummus and broccoli slaw.

Pounds lost: 12.8

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Posts: 2,782
1/12/13 11:34 P

are we allowed to eat those carb free noodle on phase 1

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12/4/12 2:26 P

good way to get a jump start on greens without really noticing - I was surprised how smooth it was

Edited by: THINANDFITEMILY at: 12/4/2012 (14:26)

current weight: 162.4

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12/4/12 1:09 P

Green smoothies right now are very popular.

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66

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12/4/12 12:43 P

I put greens in a morning smoothie. Even in phase 1 because I will use jay Robb whey protein which has stevia in it. Berries allowed in P2 help to sweeten the greens.
I don't have a smoothie every day but sometimes I feel like it

current weight: 162.4

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8/28/12 8:29 P

I am still below my calorie range but my reflux and throat issues are settling down. It just is what it is. I am eating healthy and I am feeling full.

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8/28/12 10:26 A

I recommend spacing the veggies out. Have some with breakfast, lunch, dinner, and each snack. It makes it easier. You can still combine it with a little protein.

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8/28/12 12:25 A

Yummy!

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Posts: 52
8/27/12 9:41 P

I was given a very large bunch of swiss chard yesterday and made the most amazing dinner. I sauteed onions, peppers, mushrooms, garlic and tomatoes. Threw in leftover pot roast and then slice the chard into long strips like noodles. Let it cook just until cooked through. It was amazing. And SO healthy!

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5/7/12 10:41 P

I didn't do well with veggies today. I seemed to crave protein all day. I hope that I didn't mess up too bad. I did have a nice salad this afternoon but know that was not enough.

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5/7/12 9:24 P

I love green beans. They are one of my favorite veggies.

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5/6/12 4:03 P

The radiologist is the one who said that I do not have Gerd so I was going by he said. The Dexilant has been so much help.
I added green beans and mushrooms to my recipe from yesterday so it helped with my veggies. I am going to work at adding more veggies this week. I am looking forward to adding apple slices next week.

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5/6/12 12:27 P

Actually GERD is just acid reflux that has become a chronic problem - more than 2 times a week usually and in excess amounts. Most physicians use the terms interchangeably. Acid reflux is the backing up of stomach acid into the esophagus which actually occurs somewhat normally with digestion, while GERD is a disease state which can sometimes include heartburn, hoarseness, sore throat, tooth damage, difficulty swallowing, regurgitation, cough, wheezing, shortness of breath and chest pain. Untreated it can lead to vocal cord damage, esophageal damage, and cancer. It sounds like you would qualify if you have vocal cord damage.

I love Blue Bunny. It's my favorite ice cream. There would be naturally occurring sugars in the ice cream from the milk but Blue Bunny does have no sugar added varieties which is what I use for a treat. I stick with 1/2 cup too and am amazed that you can savor that amount and be satisfied as years ago I would have probably eaten twice as much. I also always be sure I have my yogurt too when I take antibiotics but then lately I am getting it in every day anyway. I don't like yogurt all that much but my M.D. wants me to eat it.

One of my step dad's owned a dairy. These days white cheese is usually just yellow cheese without food coloring. The cheese can have a little more color due to the cows diet but not the bright color. Cheeses that are aged a long time turn a little less white, sort of cream colored. Some people don't want to eat food coloring. Some food coloring is made from ground up beetles so I can understand. And all of those dyes in our food seems kind of unnecessary as it is strictly for looks. I tend to like less ingredients myself.

Edited by: MORTICIAADDAMS at: 5/6/2012 (12:48)

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5/5/12 5:11 P

I don't have Gerd but do have acid reflux disease from a hiatal hernia that went undiagnosed for years. I have vocal dysfunction due to the acid eating away at the tissue. My DR. has now put me on Dyslexia which has helped the problem immensely. I have to be very careful about how much food I eat and how acid it is. I have been able to enjoy more foods lately.
The frozen yogurt I have bought is Blue Bunnie and I am sure that it has some sugar but I mainly use it if I am having a digestion problems or have or take antibiotics as it has the live cultures. I still have to limit to about 1/2 cup and not every day.
I had read several years ago somewhere that white cheeses were better.

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5/2/12 2:32 P

I had the same problem and could throw up stinking clotted milk hours later that had never digested. I was afraid to even try the technique but my M.D. said it would really help me to keep from getting so sick since milk is hard to avoid. With this technique you only use a small amount at first like a tbs in food. Milk is in tons of processed foods anyway. That's how they came to realize this might work because people like you and I can get sick on a glass of milk but usually can eat bread, cereal, salad dressings, candy, snack foods and chips, protein powder, protein bars, processed meats, margarine, soups, pastries, baked goods, etc. which often have a small amount of milk in them. People who are truly allergic to milk can't have any milk.

Do they make plain frozen yogurt now? I might be interested in that. I know the stuff we had here in the past wasn't okay as it had unbeachy ingredients, like added sugar, in it. We don't access to a really good health food store here either like Whole Foods or Trader Joes.

I have GERD which went away when I started my diet. It is often due to a lack of acid instead of too much. There is a test you can do to find out - you take a couple of tbs of cider vinegar and if the problems go away you probably don't have enough acid to digest your food correctly. I tried it and it worked for me.

I found that I ate a lot more cheese than I realized before I started the diet.

Edited by: MORTICIAADDAMS at: 5/2/2012 (14:41)

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5/1/12 10:46 P

I have tried so many times with the milk and it clabbers on my stomach like when a baby spits up. I do have acid reflux which probably makes the problem worse. I do buy a frozen yogurt with active pro biotic cultures in it. Great find! I do use almond milk in cereal and can have milk in baking.
Cheese will be my down fall for sure.
I had a great SB day with lots of veggies. A friends daughter is taking me shopping this weekend and so I can stock up on more veggies. The "nutshell" of Phase 1 made the day much easier. I still have not made it to 1000 calories though and I am stuffed.

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5/1/12 11:00 A

Artificial sweeteners are chemically unrelated so an intolerance to one doesn't usually translate to an intolerance to all of them. You might try some of the ones you haven't tried before unless it's just a preference thing. If you can't have or don't want to eat artificial sweeteners my suggestion is to wait until phase two and get your sweet fix from fruit. I have been moving toward clean eating and it's what I'm doing more now.

I was formerly lactose intolerant to the point that I was hospitalized due to it. It's very common and treatable. Discuss a desensitization program with your doctor. You start out by putting a small amount of milk into your food and gradually increase it as your body becomes accustomed to it. I can now eat any dairy I want to. There are also now lactose free milks. If you can tolerate frozen yogurt, which often doesn't contain live cultures, you should be able to tolerate yogurt with live cultures because the yogurt made with active and live bacterial cultures is excellent for people with lactose intolerance. The bacterial cultures convert lactose to lactic acid, so this kind of yogurt contains less lactose than yogurt without live cultures.

Be careful with the cheese and keep it to one or two servings in phase one and one in phase 2. It's not counted as dairy in South Beach and tends to stall people when eaten more than recommended.

Edited by: MORTICIAADDAMS at: 5/2/2012 (14:35)

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5/1/12 4:21 A

There are so many wonderful ideas here. One of my problems on the diet is that I cannot have artificial sweetener so no SF foods. Does anyone else have this problem? I am also lactose intolerant and cheese and some frozen yogurts are my main sources of calcium.

Pounds lost: 2.6

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4/16/12 9:23 A

I don't have a ton of time in the morning to make a good breakfast. On Sunday, I make a frittata using veggies, eggs, and a
Iittle low fat cheese. I get 4 breakfasts out of this. After I make it I put it in 4 containers so I can grab one and heat it up at work if I am in a hurry. With a 3 month old, you do what you can.

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2/2/12 12:50 P

I would suggest that you read the sticky forums of this group. It will help you a lot.

There is a sticky thread on the group site about what to eat for breakfast. Think outside of the box. You don't always have to eat breakfast foods.

I always have eggs and dairy for breakfast on phase one. Add in some V8 or 1/2 cup cooked veggies.

For phase one lunch I had a salad with lots of low glycemic veggies, meat, and homemade salad dressing.

Beans with either lunch or supper.

For phase one supper some meat and low glycemic veggies.

My phase one snacks were

Sugar free jello
Sugar free popsicles
Sugar free fudsicles
Sugar Free Hard Candy
Sugar Free Jelly, Jams
Ricotta cream with extracts, cocoa powder, sugar free chocolate syrup, or sugar free syrups
Laughing Cow Cheese
Cottage Cheese with SF preserves
Cabot 50% Reduced Fat Cheese
Other cheeses with 6gms of fat or less like mozzarella, gouda, American, Cheddar, cottage, provolone. Swiss, FF cream cheese
Hard Boiled Eggs with low sugar dressings
Deviled Eggs
Garbanzos
Nuts and Seeds
Peanut Butter Stuffed Celery
yogurt nonfat plain
Raw Veggies - especially radishes, cauliflower, pickled cucumbers, pickled peppers
Olives or Sugar Free Pickles
Canadian Bacon
Sugar Free Deli Meat
Leftover meat
Tuna
Sugar Free Cocoa
Decaffeinated Flavored Teas
No caffeine, no sugar soft drink

A serving of nuts varies from nut to nut. Some seeds are an ounce. Some servings are a quarter cup.

Edited by: MORTICIAADDAMS at: 2/2/2012 (12:53)

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Posts: 10,014
2/2/12 11:21 A

Try to focus on eating lots of vegetables, and some protein with it. You should strive to eat at least 4 1/2 cups of veggies each day. I think it says 1/2 cup with breakfast, and 2 cups with lunch and dinner. Sometimes I make a frittata for breakfast, and I throw in whatever veggies I have on hand.....mushrooms, tomatoes, spinach. I usually eat a salad with whatever else I have for lunch. Dinner I usually eat a salad or steamed veggies.

current weight: 147.2

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Posts: 5,216
2/1/12 6:05 P

I AM NEW HERE AND REALLY NEED SOME HELP I STARTED PHASE 1 TODAY AND ALL I HAVE TO GO BY IS WHAT I READ ON INTERNET ! CAN YOU TELL ME WHAT YOU EAT FOR BREAKFAST LUNCH AND DINNER ON PHASE 1 ? I WAS THINKING OF BUYING THE 1 OZ PACKAGES OF NUTS FOR A SNACK IS THAT TOO MUCH ? I AM GOING TO BUY SOME SUGAR FREE FUDGE BARS ! I WOULD APPRECIATE SOME GUIDANCE I'M SORTA IN THE DARK !

Pounds lost: 22.9

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1/29/12 10:43 A

I make wings whenever we have company by just broiling them with garlic salt on both sides until crisp. They are so good, everyone loves them. I know they are too high in fat for eating often, but once in a while I make them and have a few. I'll eat them with a big salad and it is a nice treat.

current weight: 197.0

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150

Posts: 285
1/28/12 1:17 P

I saw a recipe for eggplant pizza...haven't tried it, but an idea. Flatbread pizzas or you can use Arnold's low-carb bread as a pizza base. How about some roasted veggies? Bake wings and then coat them...some say wings are OK, some say no, but if you bake them....I'll keep thinking. I have started to make a delish salad that my family and friends have fallen in love with, and it is simple. Just take some spring mix and arugula (if I have it, I also add raddicchio), toss with balsamic (I use raspberry balsamic) and olive oil and then salt and pepper to taste. Sometimes I also add blue cheese crumbles!

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1/23/12 11:34 A

Super Bowl Sunday is rapidly approaching and I'll be having a few people over. I'll be on phase 1.5 or 2 by then, any suggestions for dinner & a snack. All food will be put out buffet style for people to help themselves to before & during the game. I had a few thoughts of a big salad, roterisserie chicken or grilled Italian turkey sausages with peppers & onions. I like hummus also and some fresh veggies with it would probably also be good as would some different flavors of almonds. I'd appreaciate any and all ideas. Trying to get away from the usual high fat high calorie foods.

Pounds lost: 3.0

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1/13/12 6:36 P

Some of us are permanently on phase 1.5.

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Posts: 5
1/13/12 7:46 A

These sound great!

Edited by: CYNDIDB at: 1/13/2012 (07:47)

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11/30/11 4:42 P

Beans are a starch, other than green beans, and the others are not under vegetables in phase one. They are under legumes - a separate group. Phase 1.5 is a slower transition between phase one and two that many members choose to use. You add one new food at a time and eat it and wait a few days to see if it is tolerated and make sure that weight gain and cravings don't occur before moving on. It's described in the sticky threads.

Edited by: MORTICIAADDAMS at: 11/30/2011 (21:08)

Pounds lost: 20.0

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Posts: 7,235
11/30/11 3:22 P

what is 1.5 phase two ????

why isnt beans considered a vegetable ??? THEY ARE UNDER VEGETABLES in phase one


thank you

Pounds lost: 5.0

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10/24/11 4:05 P

Unless you have over 100 pounds to lose it's a good idea to move on to phase 1.5 or phase 2 after two weeks as you will miss out on some important nutrients. What many of us do is stay on a semi-permanent phase 1.5 because we found that when we added back the fruit/grains one or both of them caused us to have cravings or gain weight. Most people can tolerate one or the other but sometimes only one or two a day. It is very individual. I stay on phase 1.5. I do few grains.

Cheese can stall some people. I wouldn't worry about a couple of servings a day on phase one but on phase 1.5 or two one serving a day is enough. You need to get a wide variety of foods in order to get adequate nutrition.

Edited by: MORTICIAADDAMS at: 10/24/2011 (16:15)

Pounds lost: 20.0

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66

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Posts: 69
10/24/11 10:54 A

To ALL of you-
Thank you. This response is 2 years later...but for newbies like me it is immensely helpful.
I have been pouring over the posts in all sections and it is a treasure trove of help.

My big question- how long can I stay on Phase I? Seems like a lot of you 'BIG LOSERS' are still doing it some. I really want to lose and feel satisfied with what I'm eating on phase I.

Also - can I have cheese only 1 X day?

current weight: 178.5

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155

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10/22/11 9:50 P

I've not seen any experts that didn't like olive oil. Some don't like canola but I use both. I prefer olive oil though.

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10/22/11 10:33 A

Healthy fats are encouraged so olive oil is fine for salads or cooking (as is canola).

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10/22/11 9:18 A

So glad to have such great motivating ideas for meals. SHEGOAT- you sound very organized.

I have the book THE SOUTH BEACH DIET. It has recipes for Phase 1 allowing 1 to 2 TBSP of olive oil on salad for 1. What is philosophy for oil here?

current weight: 178.5

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155

Posts: 7
7/24/11 1:35 P

On Day 4 of South Beach Diet.
I'm blogging all of my meal ideas at caffeinatedvictories.blogspot.com/. Check it out.
Easy egg-free breakfast idea: celery and peanut butter with a side of cottage cheese

Edited by: CAFFEINEVICTORY at: 7/24/2011 (13:35)

Posts: 52
6/20/11 10:38 P

Breakfast:
Asparagus or broccoli with boiled egg or cottage cheese.

Snacks:
Laughing Cow cheese wedge rolled up in slice of turkey, or
Laughing Cow cheese wedge with 100 calorie pack of almonds, or
Laughing Cow cheese wedge with red bell pepper strips, or
Laughing Cow cheese wedge melted in 1/2 cup black beans w/ salsa

I cook a meal once, and get three meals out of it: Dinner 1, Lunch, and Dinner 2. So I'm basically cooking every other evening. This week, Dinner1, Lunch, and Dinner 2 goes like this:

Sunday/Monday
Stir Fry of Chicken Breast marinated in Teriyaki sauce, and broccoli/red bell pepper with sesame seed ginger seasoning, 1 tsp olive oil.

Tuesday/Wednesday
Mexican style shredded pork loin cooked in slow cooker (from allrecipes.com)
Spring mix salad greens, black beans, avocado, salsa, jalapeno slices

Thursday/Friday
Dinner 1 - Baked Salmon w/ green beans sauteed w/ olive oil & slivered almonds, sliced cold tomatoes
Lunch & Dinner 2 - Spring mix salad with cold baked salmon, cold green beans, tomato wedges, and toasted almonds

Saturday
On Saturdays, I will make a "Variety Platter" of leftovers not consumed during the week, like spare broccoli florets, red bell pepper slices, sliced tomatoes, beans, and small amounts of leftover meat and cheese.

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5/10/11 2:08 P

There is no premade menu plan for south beach. Basically you need to enter your own food into the nutritional tracker. This thread is to help give folks ideas. To get a weight tracker to show, you must have a sparkpage. When you do, hit edit...pick the tracker type you want, hit save.

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5/10/11 2:00 P

how do i get the menu plan for the south beach diet. and how do i put my weight on here every week

Edited by: PENNYLOVER40 at: 5/10/2011 (14:01)

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3/7/11 5:15 P

That would be phase 2. I am assuming it is a pita (vs pitette) and only a small pita would be considered a serving..otherwise it would be 2 servings of bread. Sounds yummy!

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Posts: 93
3/7/11 5:02 P

Egg Free Breakfast (P2?)

1 whole wheat pitette opened to make "bun" and toasted
2 slices canadian bacon
1 wedge laughing cow swiss
1 mushroom sliced

Microwave bacon, cheese and mushroom. Spread cheese evenly and transfer all to bun. Enjoy!

Pounds lost: 15.0

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3/6/11 3:33 P

I like it in green salads.

Pounds lost: 20.0

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Posts: 1,299
3/6/11 9:48 A

never thought of just eating inmitation crab by itself

Posts: 528
2/4/11 5:22 P

I just made this Black Bean Brownie from allcooks.com- it was awesome!!

I left out the sugar and replaced the chocolate chips with a sugar free milk chocolate bar- I don't like things real sweet so this was perfect for me...but others might need to add a little sweetener as well. I also added a package of baby food- string beans for a smoother texture and a veggie boost! I spread peanut butter over them to eat. Fantastic!!!

Ingredients

1 (15.5 ounce) can black beans, rinsed and drained
3 eggs
3 tablespoons vegetable oil
1/4 cup cocoa powder
1 pinch salt
1 teaspoon vanilla extract
3/4 cup white sugar
1 teaspoon instant coffee (optional)
1/2 cup milk chocolate chips (optional)
Directions

Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish.
Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, sugar, and instant coffee in a blender; blend until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture.
Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.

Posts: 8,628
1/22/11 10:49 A

For those on a budget, Phase 2 and vegetarian (lacto-ovo)

BREAKFAST
Steel cut oats 1/3c dry (I bought a massive box at Costco for $9)
Skippy peanut butter, 1 tablespoon (stirred into cooked oats)
Coffee
Milk, 1 cup

SNACK
Hard boiled egg

LUNCH
Cabbage, pre-shredded (coleslaw mix), 1 cup
Celery, 1 cup
Onion, 1/4 cup
Olive oil, 1/2 tablespoon for stir frying
Canned beans, 1/2 cup

SNACK
Hard boiled egg

SUPPER
Frozen mixed veggies, 2 cups
Onion, 1/4 cup
Canned beans, 1/2 cup
Olive oil, 1/2 tablespoon for stir frying
Milk, 1 cup

SNACK
Skippy peanut butter, 1 tablespoon

Calories 1260
Carbs 147
Fat 44
Protein 70


Edited by: PRAIRIEDAWNPAM at: 3/7/2011 (14:53)

current weight: 125.0

165 152.5 140 127.5

115

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Fitness Minutes: (7,577)
Posts: 144
1/22/11 8:56 A

I recently created a salad dressing I am addicted to. It's real simple too. Mix 1 part low sodium soy sauce, 1 part olive oil and 1 part course ground mustard. If I'm only making enough for 1 salad I'll use 2 tsp of each. I tried using dijon mustard one time when I had run out of the course ground mustard and it wasn't as good.

Give it a try if you're tired of bland old salads. I also like to put sunflower seeds on my salads.

SparkPoints: (165,500)
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1/13/11 4:43 P

Rhubarb is a vegetable. You can stew rhubarb (I just use water and cinnamon-cook till rhubarb is soft/stew like) and then add sf powdered jello which thickens and adds sweetness. Hence veggies w/your yogurt!

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Posts: 40
1/13/11 4:15 P

Is rhubarb sauce allowed on Phase 1? If so where do you get it?....that yogurt thing sounds really tasty!

SparkPoints: (165,500)
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1/10/11 8:39 P

Week 2 of Phase 1 menu

Breakfast:
espresso w/half&half
Broccoli slaw w/balsamic dressing
Boiled egg

Snack:
espresso w/half&half

Lunch:
4 ounces of chicken breast w/dijon&mayo dipping
cuke slices w/ranch dressing(ff sour cream mixed with ranch powder)

Snack:
almonds

Dinner:
homemade chicken veggie soup with beans

Eve snack:
yogurt w/rhubarb sauce &cool whip

-----------------------
Breakfast:
espresso w/half&half
almonds

Snack:

Lunch:
Turkey taco meat over big salad w/cheese,sour cream & guacomole

Snack:

Dinner:
homemade chicken veggie soup with beans

Eve snack:
yogurt w/rhubarb sauce &cool whip

-----------------------

Breakfast:
espresso w/half&half
egg white omelet w/zucchini, onions, cheese & sour cream

Snack:
almonds

Lunch:
homemade chicken veggie soup with beans

Snack:
imitation crab

Dinner:
Turkey taco meat over big salad w/cheese,sour cream & guacomole

Eve snack:
yogurt w/rhubarb sauce &cool whip

-----------------------
Breakfast:
espresso w/half&half
bacon

Snack:
espresso w/half&half

Lunch:
marinara sauce made with ground turkey, onions & mushrooms over spaghetti squash

Snack:
sliced turkey breast


Dinner:
sweet peppers w/hummus
cukes w/ranch

Eve snack:
yogurt w/rhubarb sauce &cool whip

-----------------------
Breakfast:
espresso w/half&half
protein smoothie

Snack:
boiled egg

Lunch:
Stir Fry: tofu shirataki, beef sirloin, onion, broccoli, mushrooms, onion

Snack:
almonds
espresso w/half&half

Dinner:
Cuke slices & sweet peppers w/hummus and ranch
Turkey slices w/laughing cow cheese (spread and rolled)

Eve snack:
yogurt w/rhubarb sauce &cool whip

-----------------------

Edited by: KIERAE at: 1/22/2011 (09:29)

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1800

SparkPoints: (211,943)
Fitness Minutes: (185,048)
Posts: 55,617
1/7/11 12:44 P

My problem with phase one is always lack of fruit. Hard for this old fruit fly.

Pounds lost: 20.0

0 16.5 33 49.5

66

Posts: 674
1/7/11 11:45 A

I can't wait to be done with Phase 1, so I can add back mixed berries in my yogurt!

I'm also really missing a glass of wine with dinner, especially now that it's the weekend.

Luckily, Phase 1.5 is only a week away.

current weight: 155.0

160 155 150 145

140

Posts: 8,628
1/7/11 11:27 A

When I travel or when I choose to put myself into a "food rut" during busy or stressful times, this is my Phase 2 plan:

BREAKFAST
Steel cut oats with peanut butter stirred in
Or Yogurt with berries and Kashi
Coffee with milk and Splenda

SNACK
V8

LUNCH
2-3 cups of veggies in a salad topped with canned beans, egg and/or cheese
2 tablespoons of dressing
Crystal Light

SNACK
Chocolate soy milk
Apple with peanut butter

SUPPER
Ground meat, veggies and grain MRR - recipe in blog
Chopped veggies
Water

SNACK (if I can stick to yogurt and avoid more grains, I will)
Yogurt with berries and Kashi
Or
Porridge
Or
Egg, cheese or chopped veggies


More ideas on my blog from April, "Small Food, Big Nutrition" www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=3105361

...Pam



Edited by: PRAIRIEDAWNPAM at: 1/7/2011 (11:34)

current weight: 125.0

165 152.5 140 127.5

115

Posts: 674
1/6/11 5:08 P

My current Phase 1 winter breakfast, lunch & snacks are pretty much the same daily. (Sorry I know... total Rutsville! But less variety seems to keep my appetite under control better.)

Coffee with splenda
B: 1 C. plain nonfat yogurt with 2 TBS. ground flax seed (1 dairy & 1 nut)

S: V-8 juice heated with hot sauce & a low fat string cheese (1 veg. & 1 pro.)

L: 1/2 C. liquid egg whites, grated cheese, two slices turkey bacon and 1/2 C cooked veg. like red pepper, onion, etc. min. of 1 tsp. olive oil used to cook eggs & vegs in.
( pro., veg. & fat)

S: Chicken broth, 1 oz. shrimp & greens as a soup (pro. & veg.)

Dinner I usually have a big mixed veg. salad at least 3 cups. with balsamic vinegar & olive oil dressing. Either 4 - 6oz. chicken breast, fish, steak, pork, ground turkey & 1/3 - 1/2 C. beans. I marinate & grill or stir fry my protein and vegs. in another couple of tsp. of olive oil along with different seasonings, and cooked veg. are either broccoli, green beans, oriental mix, or cauliflower etc.

Before bed, my sugar free something sweet is a diet hot cocoa mix with nonfat milk.

(During Phase 1, If it weren't for adding at least 1 TBS. of olive oil and beans daily, then it's difficult for me to reach a min. of 1200 cal.)

Sorry to be so boring!


Edited by: SLIMNANA at: 1/6/2011 (21:23)

current weight: 155.0

160 155 150 145

140