A simple breakdown of phase 1 and 2

Sabine_Stroehm

Taken from the SB site:
PHASE 1 DAILY LIST

BREAKFAST

2 oz protein

1/2 cup veggies (or more) or V8/TJ

1 tsp fat or equivalent (see list!)

Snack with protein and preferably veggies

LUNCH

3 oz protein

2 cups veggies or more

1 tablespoon fat or equivalent (like 2 tablespoons of salad dressing or 1/3 of an avocado - see list!)

Snack with protein and preferably, veggies

DINNER

3 oz protein

2 cups veggies or more

1 tablespoon fat or equivalent

Dessert - optional (like a ricotta creme)

ANY TIME - WITH OR SEPARATE FROM MEALS

- Dairy (2 servings of skim or 1% milk or plain, nonfat yogurt. Cheese is not a dairy.)

- 1/3 to 1/2 cup of beans. Beans are considered a vegetable, but a limited one. They count toward your 4.5 cups of daily vegetables.

- 1 serving nuts/or nut butter (optional but recommended for Phase 1)

- 75-100 calories worth of artificially sweetened "sweet treats" (optional)

There is a different Adapt Your Plan chart, and a food list to ADD to the Phase 1 list when you move to Phase 2!



Phase 2:

BREAKFAST

2 oz protein

1/2 cup veggies (or more) or V8/TJ

1 tsp fat (optional) or equivalent

LUNCH

3 oz protein

2 cups veggies or more

1 tablespoon fat or equivalent-

DINNER

3 oz protein

2 cups veggies or more

1 tablespoon fat or equivalent

ANY TIME - WITH OR SEPARATE FROM MEALS

Dairy (2-3 servings)

Starch/Grain (gradually increase to 2 or 3)

Fruit (gradually increase to 3)

1/3 to 1/2 cup beans daily (counts toward total 4.5 cups veggies)

1 serving nuts/nut butter (optional)

75-100 calories worth of sweet treats (optional)

And beans are considered a limited vegetable - 1/3 to 1/2 cup serving a day. They count toward vegetables. But if you eat a vegetarian meal or are a vegetarian they can count as a protein.

verptwerp

Thanks, I printed it for my bulletin board ..... keep forgetting about the beans

Sabine_Stroehm

Thanks, I printed it for my bulletin board ..... keep forgetting about the beans

Beans are awesome!

Yesterday I forgot my lunch, so I went to the mexican fast food joint on campus and asked for "a side of beans, a side of chicken, a side of pico de gallo, and some cheese. YUM.

Tanklan

Thanks! This is a great guide!

hmrey76

Thank you...structure helps me

tammiann61

Do everyone still list what you eat on MFP, how do you set your calories and intake of carbs, protein and fat. I know SBD doesn't could calories. I am not sure what to set my percentages at. I have lost 10# so far but I don't think I am eating enough. I am only having 3 meals a day. I struggle with night time eating so I try to keep it in check.

Sabine_Stroehm

tammiann61 wrote: »

Do everyone still list what you eat on MFP, how do you set your calories and intake of carbs, protein and fat. I know SBD doesn't could calories. I am not sure what to set my percentages at. I have lost 10# so far but I don't think I am eating enough. I am only having 3 meals a day. I struggle with night time eating so I try to keep it in check.

I'd start by letting MFP manage your macros, but have it SHOW your fiber.
Then watch your sugars as the book suggests.
Congrats on the 10# ! are you eating snacks, at least mid day? You do have to eat enough.

tmoneyag99

this is Awesome! I'm back on phase 1 after losing a ton in 2004 and keeping it off. Pregnancy is a B!%CH to your body.

pparent99

planning to start phase 1 tomorrow, i seem to be good at quitting although have been logging for over 150 days now - determined that 2017 will be the year that I finally get it together and stick to it - thanks for listening

Sabine_Stroehm

pparent99 wrote: »

planning to start phase 1 tomorrow, i seem to be good at quitting although have been logging for over 150 days now - determined that 2017 will be the year that I finally get it together and stick to it - thanks for listening

Best of luck. Hope we can be of assistance!

pparent99

Sabine_Stroehm wrote: »

Best of luck. Hope we can be of assistance!

I am working on it and thanks Sabine!!!

silvergirl33

Pparent, welcome to the group. It has proved very supportive to me. Posting meal plans has kept me honest. Just keep in mind that you don't have to be perfect.

magic71755

Starting p1 today ...needed to see this overview...once again. Thanks, Sabine!

njitaliana

Just sent this to my husband and daughter.

daalfero

Hi there,

Quick question- we are finding it hard to do 1 cup of veggies for breakfast. Which V8 juice would you recommend? I know we can't have carrots in Phase 1-- isn't that a main ingredient in V8?

Sabine_Stroehm

daalfero wrote: »

Hi there,

Quick question- we are finding it hard to do 1 cup of veggies for breakfast. Which V8 juice would you recommend? I know we can't have carrots in Phase 1-- isn't that a main ingredient in V8?

I get regular V8 juice. It does have some carrots, but is more tomato and celery I think!

For vegetables with breakfast. Try not to think of breakfast as breakfast foods. I eat beans, spinach, anything for breakfast. A vegetable frittata.... sure, but really anything is breakfast. Today I had soup!

EBfan10

Hi everyone. Started Saturday based on the original book. It looks like nonfat dairy is a new add? Looking forward to be successful and supportive here. I recently quit smoking and started exercising again. I want to lose around 20-24lbs and going back to logging on here to feed myself accountable. I lost a lot of weight with Dukan once, but I am older and I don't think it is a right fit any longer. I am looking for a better "weigh".

silvergirl33

Welcome! I find I do better when I check in here regularly and log my menus. I hope you find this supportive as well.

Sabine_Stroehm

Welcome EBfan10!

sun_cat

Thank you for this. It will be very helpful.

zeejane03

Just printed this out, thanks! I've never eaten veggies for breakfast (I'm transitioning off of 16:8IF so eating anything in the morning is still weird for me lol), so that's one I'll have to work on.