Hi again! I am posting my first day menu (phase.1) to get some feedback, as I will eat a similar menu most days for sake of convenience (2 babies means I dont have much time to cook for myself). This weekend I will make a nice big pot of chili for next week's lunches though!

B: 2 eggs scrambled with 1 tsp evoo, 1 c (when raw) baby spinach and a handful of sliced mushrooms, 1/8 c ff shredded cheddar. 1 cup CAFFEINATED coffee with 1/4 c 1% milk, 2equal packets. Now, I know caffeine is a no no but I have a 6 month old and a 2 year old. I am not giving it up, no discussion. It is only once in the morning and then a diet soda in the afternoon, and I need them in lieu of sleep lol!

Snack: 1 small pot ff plain greek yogurt with equal and cinnamon.

L: 2 c salad greens (romaine) with sliced cucumber, olives, 1/3 c garbanzo beans, 2 thin slices ff deli turkey and bell pepper. Tossed with 2 tablespoons newmans own lite vinagrette (no sugar).

Snack: 1 thin slice lf pastrami with 1T hummus and bell pepper strips.

Dinner: baked salmon with garlic, 1 cup broccoli.

Sweet treat: sugar free pudding cup.

Is this ok?

Yogurt is good.... is that a 4 oz portion? That is where you need to be.

Deli meats, in general, are not your best choice. It took me quite a long time to get that through my thick head because they are easy. There are plenty of good protein coices that are not from deli meats!!
I cook my own chicken now and always keep a couple of cooked breasts in my fridge for easy salads...also hard boiled edggs and ind cans of tuna.

Other than that, you are good to go!

Thanks! The yogurts are 5.3 oz pots. Did I mess up already? I guess I will watch how much I eat from the pot. Yikes!

No, its OK....5.3 ozs isn't bad. Its just wise to stick with 1/2 cup serving as much as possible.

I am on the first phase of SBD and I am just starting week 2 with 7 lbs lost so far. I bought some yogurt cups (small ones 100g) but they have fruit mixed in...... if not for this phase, then for the 2nd phase? It has SUCRALOSE in it... but take a look if you get a chance and let me know otherwise if it is ok?

Nutritional Information
Per 1 container (100 g)
%DV PV %PDV
Calories 45 Cal
Fat 0 g 0
Saturates 0 g
Trans 0 g
Saturates + Trans g 0
Cholesterol 5 mg
Sodium 65 mg 3
Potassium 180 mg 5
Carbohydrate 8 g 3
Fibre 0 g 0
Sugars 3 g
Protein 3 g
Vitamin A 4
Vitamin C 0
Calcium 10
Iron 0
Vitamin D 8
Riboflavin 15
Vitamin B12 15
Pantothenate 4
Phosphorus 8
Magnesium 4



Thank you!!!

Hi and welcome!
Yes, OK for phase II, not for phase I.
Its good to learn to read ingredient labels and not just look at the nutitional breakdown.
Congrats on your first losses!!

thank you!! I am glad to be here!!!

Start a journal and you'll soon be part of our community!

also, feel free to join in our SBD weighin thread.