Phase 1 Grocery List: What are your "must haves"?

[crista]

Gearing up for phase one. Please give grocery item suggestions and recipes as well.

Thanks!

[pstar]

My must haves when I was on Phase I were:

Cottage Cheese - LF
Eggs
Canadian Bacon
Bagged Salad of all types
Fresh Stir Fry Vegetables
Chicken Breasts
Lean Steak
Peanuts
Strawberries
SF Jello
SF Fudgecicles

During Phase I - had an omlet and Canadian Bacon almost every morning.

Lunch was deli meat wrapped in lettus leaves or a salad with chicken or tuna

Dinner - chicken/veg stirfry
grilled chicken breast with veg and salads
grilled lean steak with veg and salads

It only lasts for 2 weeks - eat lean meats, fresh and frozen veg, salads, cheese, etc.

Everything in moderation - eat until satified not full

And....GOOD LUCK!

[soon2bnurs]

I hope that this helps I found this on another site


South Beach Diet Phase 1 Food List

Foods to Enjoy in Phase 1
MEAT PROTEIN



BEEF Lean cuts, such as:

Eye of Round

Sirloin (including ground)

Tenderloin

Top Loin

Top Round



POULTRY (SKINLESS)

Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast

SEAFOOD

All types of fish and shellfish

PORK

Boiled ham
Canadian bacon
Loin
Tenderloin

VEAL

Chop
Cutlet, leg
Top round

LAMB (Remove all visible fat)

Center cut
Chop
Loin

LUNCHMEAT

Fat-free or low-fat only


DAIRY (added in Good Fats Good Carbs Guide released in December 2003)



Milk, low-fat (1 percent), or fat-free (skim)

Soy milk, low fat

Yogurt (plain, sugar-free, fat-free)

Fat-free half & half (allowed for coffee)



SOY PROTEIN

Soy bacon - limit to 2 slices per day
Soy burger (less than 3 grams fat per 2- to 3-oz portion)
Soy chicken patties & nuggets (less than 3 grams fat per 2- 3-oz portion)
Soy hot dogs (less than 3 grams fat per 2- 3-oz portion)
Soy sausage patty - Limit 1 patty per day
Seiten
Soy crumbles, 1/4 cup (2 oz) suggested serving size
Soy nuts - 1/4 cup for a protein snack is suggested serving
Tempeh, 1/4 cup suggested serving

Tofu (use soft, low-fat or light varieties), 1/2 cup suggested serving

Yuba (bean curd or sheet)

CHEESE PROTEIN (FAT-FREE OR LOW-FAT)

American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String


NUTS AND SEEDS PROTEIN (Limit to one serving of nuts per day as specified) and better if unsalted

Nuts:

Almonds - 15 (dry roasted recommended)
Brazil nuts - 4
Cashews - 15 (dry roasted recommended)

Flax seeds - 3 tablespoons
Pecans - 15 (dry roasted recommended)
Macadamia - 8 (dry roasted recommended)
Peanut butter, natural - 2 tablespoons
Peanuts, 20 small (may use dry roasted or boiled)
Pine nuts (pignolia) - 1 ounce
Pistachios - 30 (dry roasted recommended)
Walnuts - 15 (dry roasted recommended)



Seeds: Pine nuts (pignolia), pumpkin, sesame, sunflower (1 ounce)



In place of nuts, may use Flax Seed - 3 TBS



EGGS

The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.

VEGETABLE CHOICES
(May use fresh, frozen, or canned without added sugar)


Artichokes
Asparagus
Beans, green
Beans, Italian
Beans, wax

Bok choy

Broccoli
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Cucumbers
Eggplant

Greens (collard, turnip, mustard, kale)
Hearts of palm
Kale
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard greens
Okra
Onions
Parsley
Peppers (all varieties)
Pickles - dill or those sweetened with Splenda
Raddicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions (green onions)
Sea vegetables
Snow peas
Spinach
Sprouts, alfalfa
Squash, spaghetti
Squash, summer
Squash, yellow
Squash, zucchini
Swiss Chard
Tomatoes
Tomato juice or V-8 (limit to 6 oz per day)
Turnip greens
Turnips
Water chestnuts



FRUIT CHOICES

Lemons

Limes


LEGUMES
Black Beans
Butter Beans
Chickpeas or Garbanzo
Kidney
Lentils
Lima
Pigeon Peas
Soy Beans
Split Peas


OILS AND OTHER FAT CHOICES


Oils recommended to be consumed daily:

Oil, canola
Oil, olive


Other oil choices that may be chosen (polyunsaturated or a blend of monounsaturated):
Corn
Enova
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower


Other Fat Choices:
Avocado, 1/3 whole = 1 TBS oil
Guacamole, ½ cup = 1 TBS oil
Margarine (choose only those that do not contain

trans fatty acids/trans fats/hyrogenated oils),

such as Fleishmann's Premium Olive Oil or Smart

Balance or Brummel & Brown Spread
Mayonnaise, regular or low fat
Olives (green or ripe) 15 = 1/2 TBS oil
Salad Dressing (use those with less than 3 gms

sugar per serving, from 0 to 2 grams only)


SPICES AND SEASONINGS

All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemons and Lemon juice
Limes and lime juice
Pepper (black, cayenne, red, white)
Use the following toppings and sauces sparingly (check labels for added sugar)
Hot sauce
Salsa - Limit to 2 TBS during phase 1
Soy sauce - 1/2 TBS
Steak sauce - 1/2 TBS

Vinegar
Worcestershire sauce - 1 TBS
Whipped topping (light) - 2 TBS

(such as RediWhip)

SWEET TREATS (Limit to 75 calories per day)

Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free


Some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.

SUGAR SUBSTITUTES

Acesulfame K
Fructose (needs to be counted as

Sweet Treats, Calorie Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)

Splenda (natural sweetener)
Sucralose (Splenda)
Stevia (Not approved by FDA)


Foods to Avoid in Phase 1



BEEF

Brisket
Liver

Rib steaks
Other fatty cuts

POULTRY

Chicken, wings and legs
Duck
Goose
Poultry products, processed

PORK

Honey-baked ham

VEAL

Breast

CHEESE

Regular, nonreduced/full fat

Brie
Edam

VEGETABLES and LEGUMES

Beets

Black-eyed peas
Carrots
Corn

Green peas

Pinto beans
Potatoes, white
Potatoes, sweet
Yams

FRUIT

Avoid all fruits and fruit juices (except lemon and lime) in Phase 1, including:

Apples
Apricots
Berries
Cantaloupe
Grapefruit

Oranges
Peaches
Pears

Watermelon

etc.

STARCHES AND CARBS

Avoid all starchy food in Phase 1, including:

Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types

DAIRY/MILK (this is a change from the original list)


Avoid all full-fat dairy in Phase 1, including:

Yogurt, cup-style and frozen
Ice cream
Milk
Soy Milk


MISCELLANEOUS

No alcohol of any kind, including beer and wine


No regular ketchup or cocktail sauce


No pork rinds - too high in saturated fat


No jerky - too high in sugar content


Limit caffeine-containing beverages to 1 serving (8 ounces) per day

[soon2bnurs]

..........

[BabyPhat]

and my must haves are:

Diet Dr. Pepper
Crystal Light Lemonade Flavor
Blue Bonnie Fudsicles
Mrs. Dash
Turkey Bacon
Salmon
Mushrooms
Steak
Chicken Breasts
Cauliflower for Cauli-Mash
Garlic
Sugar Free Jello- Watermelon Flavor


I have learned eating the same thing everyday or every other day is not really an issue, as long as I have sugar-free seasonings that I can use to jazz up the flavor of what we eat...

I have also found that being on this eating plan is soooo much better, no wondering what I will have to eat, I just flip open my book and pick something out....

We're on day 6


good luck

[Elsah]

My beginning must have foods would be:

romaine lettuce/spinach
light ranch dressing
cucumbers
canned tomatoes/fresh tomatoes
Frozen whole okra pods
onions
soy sausage patties
tofu
Tilapia, salmon, shrimp or other seafood
lowfat cottage cheese
divinci sugarfree syrup
cinnamon
asparagus
feta cheese
eggs
almonds
walnuts
green beans
broccoli
chickpeas
spaghetti squash
lemons

Goodluck!

jenn

<<Edit oh now I see you wanted recipes. I'm not the kind of girl that really follows a recipe but here are some of the things I do with above list...

eggs, cheese, broccoli or tomatoes and milk for quiche

Saute asparagus and halway through add a touch of whipped butter or butter spray, walnuts broken up, a squeeze of lemon and a pinch of salt, a tsp of water at the end helps to finish off cooking them too

Canned tomatoes, onions, chickpeas, whole okra pods, italian seasonings stewed together are great (you can add hot spices too if you like)

Feta cheese, tomatoes, garlic, parsely, basil, spaghetti squash and olive oil tossed together is just divine!

Cucumbers sprinkled with apple cider vinegar, salt and lots of pepper make a nice snack on salad

Cottage cheese with divinci vanilla syrup and cinnamon you can eat it either cold or warmed up for a yummy breakfast

Hope this helps give you some ideas! >>