I have just started south beach phase 1 and my husband is doing it with me as well. Here are some of the things that I made in preparation for my first two weeks. I made batch food on Sunday and everyday keep adding something to it. In Japan it is already Tuesday afternoon at 2:30 it's midnight Eastern Standard Time so my husband and I have been on SB phase 1 from Sunday. He has never dieted before so this is different for him but he is willing to try so I got to keep him interested in the food. Here are some of the recipes I made. Please let me know if you need anymore. Also if you send you your private email address I can send you a cook book in MS Word. I got it off a website.
Breakfast Meat & Veggie Balls
-- posted by deb1105 (original recipe from another group Avarah)
2 lbs. turkey breakfast sausage
1 lb. very lean ground beef
2 eggs or their equivalent in egg substitute
1/4 cup minced onion
1/4 cup minced bell pepper
1/4 cup coarsely chopped mushrooms
Remove the sausage from the casings. Mix with ground beef until combined. Add all other ingredients and combine well.
Form into small balls (about two tbsp. per ball) and place on a broiler rack with has been sprayed with non-stick spray. Keep the meat mixture cold and dip your hands into a bowl of cold water while forming the meatballs in order to make this easier.
Bake at 350 for 15 to 20 minutes, then turn and continue baking for another 15 minutes or so or until they're nicely browned and reach an internal temp of at least 165.
Freeze separately on a cookie sheet and then place in a freezer bag and freeze until you need them. 1 or 2 is a serving. (My husband loved these. I used red, green, yellow red pepper and cut it up small but big enough so that when you have to chew it, it lasts longer)
Light Quiche Lorraine
4 strips of turkey bacon, fried until crisp and crumbled
1/3 cup minced red onion
1 cup shredded light Swiss cheese
1/2 cup non fat sour cream
1/2 cup skim milk
1/4 tsp salt
1/4 tsp pepper
Sprinkle bacon cheese and onions in bottom of a 9" pie pan.
Beat eggs lightly, and beat in remaining ingredients.
Pour cream mixture into pan. Bake for 35-45 min at 300F or until knife inserted 1" from edge comes out clean. Let stand 10 minutes before cutting.
Sausage and Cheese Breakfast Cup - P1
4oz turkey sausage or turkey bacon
1/2 green bell pepper, chopped
1/4 onion chopped
5 large eggs
1 can(12oz) sliced mushrooms, drained
1/2 cup (2 oz) Shredded reduced-fat cheddar cheese.
Preheat oven 350. Coat 6 cup non stick pan with cooking spray or line with paper cups(recommended).
In med skillet over med heat cook sausage, pepper and onion for 5 min or until sausage is no longer pink. Spoon in bowl and cool slightly. Stir in eggs and mushrooms, evenly divide between muffin cups. Sprinkle with cheese. Bake 20 min or until egg is set.
Turkey Sausage - P1 1 lb. ground turkey 2 T Splenda (or sugar free maple syrup) 2 tsp. salt (or less) 1 T sage 2 tsp. savory 1 tsp. pepper 1/4 tsp. red pepper (cayenne) 1/2 tsp. nutmeg Combine well. Brown with a little olive oil in a skillet, as crumbles or patties. Or form into patties and bake. Cook up a batch to keep in the freezer.
Vegetable Quiche Cups To Go- Phase 1
1 package (10 ounces) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot-pepper sauce (optional)
Microwave the spinach for 2 1/ 2 minutes on high. Drain the 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 reduced-fat cheeses may be used.
3 total fat (2 g sat)
10 mg cholesterol
3 g carbohydrate
9 g protein
2 g fiber
160 mg sodium
Hopes this helps!
Women are like teabags. We don't know our true strength until we are in hot water!
You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I lived through this horror. I can take the next thing that comes along.'
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