Quote:
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Originally Posted by niknak
Just wondering how many Tbs of olive oil is ok to use in a day? I have light spray but you can not beat pure olive oil.
Thanks x
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This is the Meal Plan Chart which is the basis of how we are to learn how to eat:
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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It will show you how and when you can add EVOO. Its a bit stingy as I use EVOO in my cooking and my salad dressings so I end up using a bit more than it allows.
As far as I'm concerned, using this as a guide in learning to eat the SBD way, has been key to my weight loss and my long term maintenance.
While I'm writing about this, I want to tell all of you that entering phase II does not eliminate the need to eat your protein and veggies first and then begin to add in your good carbs...the good carbs do
not replace the proteins and veggies!!!
The carbs that we add back are an accessory to our food plan, not the focus.
w/of-...........9/28...........10/5..........10/12..........10/19...........10/25
name
Angela..........265............266............263
BmarieB.........150
clm130..........200.............200
donnaliz67.....240.............246
KellyAnne.......................................160
KTP155.........246.............243..........242............240.2
NIKNAK...........................................................187
Redjay117.......................210..........202.............200
Renee...........137
Renee4LC......210.5...........211..........214
Seepling2 ......................................195............197
skippie..........227.4...........230..........227.7
Wnabthin.......207
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