South Beach Diet Help!!

bkegurl36

So I did SBD like 4 years ago and recently I had a friend ask me what I ate during Phase 1. I honestly cannot remember meals that I prepared during the two weeks! I told her I would ask my awesome MFP friends if any of you guys have great recipes or any helpful ideas of things for her to eat. Thanks guys! :happy:

heathersmilez

I have the book in PDF... my sister bought in on ebay for $1, free shipping obviously.

Phase 1......

Day l
Breakfast
6 02 vegetable juice cocktail
2 Vegetable Quiche Cups To Go (page 134)
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1 part-skim mozzarella cheese stick
Lunch
Sliced grilled chicken breast on romaine
2 Tbsp Balsamic Vinaigrette (page 148) or low-sugar prepared dressing
Sugar-free flavored gelatin dessert
Midafternoon snack
Celery stuffed with 1 wedge Laughing Cow Light Cheese
Dinner
Grilled Salmon with Rosemary (page 162)
Steamed asparagus
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Dessert
Vanilla Ricotta Creme (page 181)
Breakfast
6 oz tomato juice

Day 2
1/4-1/2 cup liquid egg substitute
2 slices Canadian bacon
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1-2 Turkey Roll-Ups (page 179)
2 Tbsp Cilantro Mayonnaise (optional) (page 179)
Lunch
South Beach Chopped Salad with Tuna (page 140)
Sugar-free flavored gelatin dessert
Midafternoon snack
Celery stuffed with 1 wedge Laughing Cow Light Cheese
Dinner
Baked chicken breast
Roasted Eggplant and Peppers (page 169)
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
2 Tbsp Balsamic Vinaigrette (page 148) or low-sugar prepared dressing
Dessert
Mocha Ricotta Creme (page 182)
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Day 3
Breakfast
6 oz vegetable juice cocktail
Easy Asparagus and Mushroom Omelet (page 132)
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1 part-skim mozzarella cheese stick
Lunch
Dilled Shrimp Salad with Herb-Dill Dressing (page 142)
Sugar-free flavored gelatin dessert
Midafternoon snack
1-2 Ham Roll-Ups (page 179)
2 Tbsp Cilantro Mayonnaise (optional) (page 179)
Dinner
Broiled sirloin steak
Steamed broccoli
Broiled Tomato (page 173)
Surprise South Beach Mashed "Potatoes" (page 171)
Dessert
Almond Ricotta Creme (page 181)

Day 4
Breakfast
6 oz tomato juice
Eggs Florentine (1 poached egg served on % cup spinach sauteed in olive oil)
2 slices Canadian bacon
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
Celery stuffed with 1 wedge Laughing Cow Light Cheese
Lunch
Chef's salad (at least 1 oz each ham, turkey, and low-fat cheese on mixed
greens)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Midafternoon snack
Up to 10 cherry tomatoes stuffed with % cup low-fat cottage cheese
Dinner
Orange Roughy in Scallion and Ginger Sauce (page 163)
Steamed snow peas
Shredded cabbage sauteed in olive oil
Dessert
Mocha Ricotta Creme (page 182)

Day 5
Breakfast
6 oz vegetable juice cocktail
Western Egg White Omelet (page 133)
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1-2 Turkey Roll-Ups (page 179)
2 Tbsp Cilantro Mayonnaise (optional) (page 179)
Lunch
Gazpacho (page 149)
Grilled sirloin hamburger steak (no bun)
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Midafternoon snack
Cucumber rounds with salmon spread
Dinner
Balsamic Chicken (page 151)
Stewed Tomatoes and Onions (page 172)
Steamed spinach
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Dessert
Almond Ricotta Creme (page 181)

Day 6
Breakfast
6 oz tomato juice
Scrambled eggs with fresh herbs and mushrooms
2 slices Canadian bacon
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1 part-skim mozzarella cheese stick
Lunch
Chicken Caesar salad (no croutons)
2 Tbsp prepared Caesar dressing
Midafternoon snack
V2 cup low-fat cottage cheese with V2 cup chopped tomatoes and cucumbers
Dinner
Mahi mahi
Oven-Roasted Vegetables (page 168)
Arugula salad
2 Tbsp Balsamic Vinaigrette (page 148) or low-sugar prepared dressing
Dessert
Lemon Zest Ricotta Creme (page 180)

Day 7
Breakfast
6 oz vegetable juice cocktail
Smoked Salmon Frittata (page 131)
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
Celery stuffed with 1 wedge Laughing Cow Light Cheese
Lunch
Crab Cobb Salad (page 143)
Sugar-free flavored gelatin dessert
Midafternoon snack
2 slices low-fat mozzarella cheese with 2 slices fresh tomato sprinkled with
balsamic vinegar, olive oil, and freshly ground black pepper
Dinner
Marinated London Broil (page 158)
Spinach-Stuffed Mushrooms (page 170)
Surprise South Beach Mashed "Potatoes" (page 171)
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Dessert
Lime Zest Ricotta Creme (page 182)

Day 8
Breakfast
Light Spinach Frittata with Tomato Salsa (page 130)
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1 part-skim mozzarella cheese stick
Lunch
Sliced steak (leftover London broil) on mixed greens
2 Tbsp Balsamic Vinaigrette (page 148) or 2 Tbsp low-sugar dressing
Sugar-free flavored gelatin dessert
Midafternoon snack
Hummus (page 178) with raw vegetables
(May use store-bought hummus)
Dinner
Savory Chicken Saute (page 153)
Surprise South Beach Mashed "Potatoes" (page 171)
Fresh steamed green beans
Boston lettuce and pecan salad
Olive oil and vinegar to taste
Dessert
Vanilla Ricotta Creme (page 181)

Day 9
Breakfast
6 oz vegetable juice cocktail
2 Vegetable Quiche Cups To Go (page 134)
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1-2 Turkey Roll-Ups (page 179)
2 Tbsp Cilantro Mayonnaise (optional) (page 179)
Lunch
Greek Salad (page 137)
Sugar-free flavored gelatin dessert
Midafternoon snack
Celery stuffed with 1 wedge Laughing Cow Light Cheese
Dinner
Fish Kabobs (page 166)
Oven-Roasted Vegetables (page 168)
Sliced English cucumber with olive oil
Dessert
Lemon Zest Ricotta Creme (page 180)

Day 10
Breakfast
6 oz tomato juice
Egg white omelet with chopped Canadian bacon and mushrooms
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1 wedge Laughing Cow Light Cheese
Lunch
Salad Nigoise (page 147)
Midafternoon snack
1/2 cup low-fat cottage cheese
Dinner
Cracked Pepper Steak (page 160)
Broiled Tomato with Pesto (page 173)
Steamed broccoli
Mixed field greens
2 Tbsp Balsamic Vinaigrette (page 148) or low-sugar prepared dressing
Dessert
Almond Ricotta Creme (page 181)

Day 11
Breakfast
6 oz tomato juice
Cheesy Frittata (page 129)
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1-2 Turkey Roll-Ups (page 179)
2 Tbsp Cilantro Mayonnaise (optional) (page 179)
Lunch
Gazpacho (page 149)
Grilled sirloin hamburger steak (no bun)
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Midafternoon snack
Fresh mozzarella cheese balls
Dinner
Gingered Chicken Breast (page 152)
Steamed snow peas
Oriental Cabbage Salad (page 177)
Dessert
Almond Ricotta Creme (page 181)

Day 12
Breakfast
6 oz vegetable juice cocktail
Broccoli and Ham Frittata (page 131)
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
MidmorniM snack
1 wedge Laughing Cow Light Cheese
Lunch
Chicken-Pistachio Salad (page 141)
Midafternoon snack
Fresh mozzarella cheese balls
Dinner
Poached Salmon with Cucumber Dill Sauce (page 161)
Edamame Salad (page 176)
Broiled Tomatoes (page 173)
Steamed asparagus
Dessert
Lemon Zest Ricotta (page 180)

Day 13
Breakfast
Baked eggs in Canadian bacon cups
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
Celery stuffed with 1 wedge Laughing Cow Light Cheese
Lunch
Poached Salmon Spinach Salad (poached salmon left over from Day 12) (page
161)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Midafternoon snack
Hummus (page 178) with raw vegetables
(May use store-bought hummus)
Dinner
Grilled Steak with Tomato Relish (page 159)
Dessert
Mocha Ricotta Creme (page 182)

Day 14
Breakfast
Artichokes Benedict (page 135)
Mock Hollandaise Sauce (page 136)
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1-2 Turkey Roll-Ups (page 179)
2 Tbsp Cilantro Mayonnaise (optional) (page 179)
Lunch
Cottage cheese and chopped vegetables in red pepper cup
Midafternoon snack
Hummus (page 178) with raw vegetables
(May use store-bought hummus)
Dinner
Grilled chicken breast with grilled vegetables and fennel or endive
Dessert
Sugar-free flavored gelatin dessert with a tablespoon fat-free frozen whipped
topping or whipping cream with sugar substitute to taste

ChunTingO

bump!

bkegurl36

Thanks!!

gchanelw

This information is much needed! Thanks Heather!!!

Crissy143

Thanks!

deboraheck

I had looked at the SBD, but don't know much about it & am reluctant to start subscribing. Is it any good & if so, any ideas how to do it on the cheap?