South Beach Diet Help!!

bkegurl36
bkegurl36 Posts: 61 Member
edited September 26 in Food and Nutrition
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:

Replies

  • heathersmilez
    heathersmilez Posts: 2,579 Member
    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
    ChunTingO Posts: 225 Member
    bump!
  • bkegurl36
    bkegurl36 Posts: 61 Member
    Thanks!! :)
  • gchanelw
    gchanelw Posts: 4 Member
    This information is much needed! Thanks Heather!!!
  • Crissy143
    Crissy143 Posts: 24 Member
    Thanks!
  • deboraheck
    deboraheck Posts: 1
    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?
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