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Originally Posted by Judynyc
SBD Phase I food list and Meal Plan Chart
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SBD Phase I food list
BEEF Lean* cuts, such as:
Bottom Round
Eye of Round
Flank Steak
Ground beef:
# Extra Lean (96/4) -- Deleted
# Lean (92/8 ) -- Deleted
# Sirloin (90/10) -- Deleted
Extra lean -- Added
Lean Sirloin -- Added
London Broil
Pastrami, lean
Sirloin Steak
T-bone
Tenderloin (filet mignon) (common name for tenderloin steaks)
Top Loin
Top Round
* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat.
POULTRY (SKINLESS)
Cornish hen
Ground breast of chicken
Ground breast of turkey
Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) Removed limit/recommendation: can be eaten as an occasional treat (approximately once/week)
Turkey bacon Removed limit/recommendation: (2 slices per day)
Turkey and chicken breast
SEAFOOD
All types of fish and shellfish Added: (limit those high in mecury and other contaminants such as swordfish, tilefish, shark and albacore/white tuna-use light tuna instead.)
Water-packed tuna and other canned fish
Salmon roe
Sashimi
PORK
Boiled ham
Canadian bacon
Loin Added specifcs of chop or roast
Tenderloin
VEAL
Chop
Cutlet, leg
Top round
LAMB (Remove all visible fat)
Center Cut
Chop
Loin
GAME MEATS (Added new section)
Buffalo
Elk
Ostrich
Venison
LUNCHMEAT
Fat-free or low-fat only
Boiled ham
Deli sliced turkey breast
Steamship roast beef
Smoked ham
MEAT SUBSTITUTES (SOY BASED)
Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving
Bacon - Limit to 2 slices per day - Deleted
Burger - Deleted
Chicken, unbreaded - Deleted
Hot Dogs - Deleted
Soy Bacon - Added
Soy Burger - Added
Soy Chicken unbreaded - Added
Soy hot dogs - Added
Sausage Patties and Links Limit removed: Limit 1 patty or 2 links per day
Seiten
Soy Crumbles - 1/4 cup (2 oz) suggested serving
Soy Nuts - 1/4 cup for a protein snack is suggested serving - Deleted (But note that 1/4 cup roasted edamame is added to the nut category)
Tempeh 1/4 cup suggested serving
Tofu All varieties, 1/2 cup suggested serving
Yuba (Bean Curd or Sheet)
CHEESE (FAT-FREE OR LOW-FAT)
Look for varieties that have 6 grams of fat or less/ounce
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free - Deleted
Feta
Mozzarella
Parmesan
Part-skim Ricotta
Part-skim String
Provolone
Swiss
EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.
MILK/DAIRY
(2 cups allowed daily, including yogurt)
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (less than 2 tablespoons)
Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
Fat-free plain yogurt
Greek Yogurt nonfat - Added
BEANS/LEGUMES
(Start with 1/3 - 1/2 cup serving)
Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas or Garbanzo
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pigeon Peas
Pinto Beans
Refried beans fat free canned - Added
Soy Beans (also known as edamame)
Split Peas
White Beans
VEGETABLES
(May use fresh, frozen or canned without added sugar)
Artichokes
Artichoke hearts - Added
Arugula
Asparagus
Broccoli
Broccoli rabe - Added
Broccoli sprouts - Added
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Chicory - Deleted
Collard Greens
Cucumbers
Daikon radish - Added
Eggplant
Endive
Escarole - Added
Fennel
Fiddlehead ferns - Added
Garlic
Grape leaves - Added
Green Beans
Hearts of palm
Jicama
Kale
Kohlrabi - Added
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Nopales - Deleted
Okra
Onions
Parsley
Pepperoncini - Added
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Pimientos - Added
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables (seaweed, nori)
Shallots - Added
Snap Peas
Snow peas
Spinach
Sprouts
Squash, Spaghetti
Squash, Summer
# Yellow
# Zucchini
Swiss Chard
Tomato
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail
Water Chestnuts
Watercress
Wax Beans
Zucchini
NUTS AND SEEDS
(Limit to one serving per day as specified. Dry roasted recommended.)
Almonds - 15
Brazil Nuts - 4
Cashews - 15
Edamame, dry roasted - 1/4 cup - Added
Filberts -25 - Added
Flax Seed - 3 TBS (1 oz)
Hazelnuts -25 - Added
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15
FATS/OILS
The following monounsaturated oils are recommended to be consumed daily:
Oil, canola
Oil, olive
Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Enova - Deleted
Flax
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - 1/2 cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular - 1 TBS
Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)
Olives (Green or Ripe) 15 = 1/2 TBS oil
Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.
SEASONINGS AND CONDIMENTS
All spices that contain no added sugar
Broth
Coconut Milk -Light - Added
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray - Deleted
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Salsa (check labels for added sugar)
Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBS
Hot Sauce
Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar)
Miso - 1/2 TBS
Shoyu - 1/2 TBS
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS
SWEET TREATS (Limit to 75 - 100 calories per day)
Sweet treats are items that contain sugar alcohols, such as:
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Chocolate syrup sugar free - Added
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
James and jellies, sugar-free
Popsicles, sugar-free
Syrups, 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, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
BEVERAGES
Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.
Sugar-free powdered drink mixes
Vegetable Juice
Tomato Juice - Added
Deleted: Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day
Phase 1 Foods to Avoid
BEEF
Brisket
Jerky, unless homemade without sugar
Liver
Prime rib
Rib steak
Skirt steak
POULTRY
Chicken, wings and legs
Duck
Goose
Turkey, dark meat (including wings and thighs)
PORK
Bacon
Honey-baked ham
Pork rinds
VEAL
Breast
DAIRY
Ice cream
Milk, 2% or whole
Soymilk, whole
Yogurt, cup-style and frozen
CHEESE
Full-fat
FRUIT
Avoid all fruits and fruit juices on Phase 1.
VEGETABLES
Beets
Carrots
Corn
Green peas
Potatoes, sweet
Potatoes, white
Pumpkin
Squash, winter
Turnips (root)
Yams
STARCHES AND CARBS
Avoid all starchy food in Phase 1, including:
Bread, all types
Cereal, all types
Croutons, all types
Matzo
Oatmeal
Pasta, all types
Pastries and baked goods, all types
Rice, all types
CONDIMENTS
Cocktail sauce
Ketchup
BEVERAGES
Alcohol of any kind, including beer and wine
Fruit juice, all types
Milk, full-fat and 2%
Powdered drink mixes containing sugar
Soda and other drinks containing sugar
Soymilk with more than 4 g fat per 8 oz. serving
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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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I was soooo sad to have to give it up but such success has made it not so big a sacrifice after all!
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