Wed, Jul-07-10, 10:20
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Attitude is a Choice
Posts: 30,111
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Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170
BF:stl/too/mch
Progress: 33%
Location: NYC
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Quote:
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Originally Posted by chels04242
Hi again!! 
I am on my second day of Phase 1. Yesterday I stuck with Phase 1 foods but I dont think I proportioned right. But I still had no carbs/sguar. Anywhoo I have planned my meals for today and I am a little worried that its not enough calories and its too much protein! I cant fit anymore food in without making my protein so high! Ok so here it is..
Breakfast:
2 whole hardboiled eggs; 2egg whites
Snack 1:
2 slices of Smoked tavern ham with 2 wedges of laughing cow cheese
1/2 protein shake
Lunch:
Salad lettuce and spinach
fat free shredded cheddar cheese
homemade dressing (white vinegar, 1.2 tbsp olive oil, spices)
4 tomatoes
4 cucumbers
2 eggwhites
Snack 2:
Same as snack 1
Dinner:
4 0z. of Chicken
1/2 tbsp of olive oil
asparagus
1/2 onion
1 cup of broccoli
Here are the totals for the nutrition info:
Calories: 1170 Fat: 40g Carbs: 38g Sugars: 15g Fiber: 9g Protein: 152g
How does this look for Phase 1?? |
Look at the meal plan guide and then look at your menu....
Quote:
SBD Meal Plan Chart
How To Adapt Your Meal Plan- Phase I
The South Beach Diet? is designed so that you can easily swap meals and ingredients. If you don't like eggs for breakfast, have low-fat cottage cheese or lean meat instead. Not a fish lover? Then choose lean beef or poultry. In Phase 1 of the diet, you can eat as many proteins and vegetables as you like, plus fats like olive oil. Fruit and starches aren't allowed until Phase 2. Here's a look at some general eating guidelines. For specific food choices, check out the Phase 1 Foods to Enjoy & Avoid list.
BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)
SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.
LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.
DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables:Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
DESSERT / EVENING SNACK
Desserts are optional. Enjoy some of your Sweet Treat allowance, a dessert, or any of the snack choices.
SWEET TREATS
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth ? just limit yourself to roughly 75 calories worth per day to avoid any GI distress.
See a list of Sweet Treat options here
BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.
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You need to use this to l;earn how to eat the SBD way....veggies are big part of this plan and your breakfast is all eggs....beans/legumes also.
Frittatas are a great thing to make with veggies, then you can have enough for a few meals. 
Also, your snack is all protein....**see the chart** |
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