Recommended Meal Plan -- Phase 1

[deb1105]

Please see the updates/clarification post of 11/19/04 for additional information

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
Vegetables: Minimum 1/2 cup
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp. mayonnaise or oil (optional)

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

LUNCH
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

DINNER
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

DESSERT
Desserts are optional. Enjoy a Sweet Treat or any of the snack choices.

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.

Source: southbeachdiet.com September 29, 2004

[sueann]

Hello Deb, It's sueann trying once more to get back on track. I really like your simplified version of the SBD. I just printed out phase 1 and will put it on the refrig. to see all the time. Maybe this will help the first 2 wks. I just can't seem to get through the first day with no fruit or cereal. Eggs make me ill. I have to try because of my son's wedding in May. I have eaten way too much sugar (desserts) these last few months and my heart burn is back. I have also stopped walking and really need to get back to that. It is very hard to get myself going to get this done. I know once I get several days behind me it will all fall into place. I wish I had a close neighbor or friend who wanted to do this, it would be a whole lot easier. How's that for an excuse? I'll just keep on trying though. I've gained back 9lbs. Bad!
sueann

[Idaholace]

I am still reading the book, but plan to start tomorrow. I didn't see Mayo in the glycemic index, so wasn't sure if it was legal or not. In fact, there were a lot of things I would have like to look up in the index, but didn't find how to. Such as Splenda. Is it just considered as all artificial sweeteners ?
It seems a lot of things you would have thought to be legal are only in phase 2 or 3. Such as Cream cheese, So I have lots of questions, so
I am really to have this board.
Thanks.

[deb1105]

The primary place to find out whether something is allowed or not should be the food lists posted here (and elsewhere). Glycemic index is a big part of the equation, but not the whole picture. A lot of things with low-gi are not recommended for one reason or another.

As for cream cheese, the jury is more-or-less still out on that one. Most of us (I think) use a fat-free or low-fat variety even on p1 but use it in limited quantities. The book recommends a non-dairy cream cheese substitute which I, for one, have never tried.

[Bridgett]

Whenever I look at sample menus it always shows just two snacks, is that all I can have in a single day? I find myself especially wanting snacks in the evening and since I have already had a mid-morning and late-afternoon snack I am under the impression that no more are allowed.

[Idaholace]

After I posted that note, I checked through the rest of the site and found exactly what I was looking for in your Recommended Phase 1 foods. Isn't that the way? I typed before I checked the rest of the site.
I like Swiss Miss hot choc with Splenda. It only has 60 cal, 10 carbs (7 sugars). I am willing to hold off of it for phase 1, but since I don't drink coffee, that is my weakness. I have a lot of herbal tea with Splenda the rest of the day.

[deb1105]

Bridgett, the recommended meal plan is 3 meals and 2 snacks plus dessert each day. That said, though, you don't want to be hungry (and shouldn't have to be). Just make sure you are distinguishing between hunger and cravings and if you need an extra snack make it something "legal."

Good luck.

[Bridgett]

Thanks, Deb that is what I have been doing and I think some of it is cravings and some are just flat out hunger. I am in my second week of phase 1 and am not still totally over the cravings just yet.

[3disonx3]

so ur only allowed 1 Tbsp of olive oil? lol what can u cook with that.
cant even cook eggs ?

[pierce894]

Hi! I was wondering if this could be copied into the Phase 1 forum and made into a "sticky"? I think it would be helpful for that particular forum. Thank you so much!!!

[lucygoose1boxer]

Hi! I'm new to the SBD, and would like to start this week. A personal trainer suggested this diet to me. I have printed off the food list and now I'm trying to figure out portions and snacks. Any help you can give would be great.

Thanks for your help!

weight loss goal 40 pounds

[Stacy]

Just plug in your choices from the P1 food list into this menu planner...

BREAKFAST
Protein: Quantity is not limited
Vegetables: Minimum 1/2 cup
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp. mayonnaise or oil (optional)

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

LUNCH
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

DINNER
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

DESSERT
Desserts are optional. Enjoy a Sweet Treat or any of the snack choices.

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.

Portions should be based on your physical hunger. If you have one serving and you're still hungry, have more... so long as it's not a limited food and you've hit the limit for the day. In that case, have something that's not limited.

Stacy

[lucygoose1boxer]

Thanks for your help Stacy.

[lucygoose1boxer]

For your snacks can you have a protein and a yogurt? A yogurt and nuts?
Do you just have one and how many ounces?

Thanks.

[TLynn]

You can have more than one thing for snacks. Many of us have a "mini meal" at snacks, for instance, I might have dried apricots & a LF cheese stick (like I did today) or baby carrots and a LF cheese stick. You could have yogurt and a cheese stick if you wanted. The yogurt is a milk & the cheese stick is a protein. It's not really a rule, but when I have a "mini meal" for snack I typically try to eat foods in different groups.

You can have up to 2 cups of milk/ yogurt daily, like Stacy said. You can eat/drink it all in one sitting, 2, or however many you want. In other words you can have any amount up to 2 cups of yogurt. Keep in mind though, that in phase 1, you can have only low-fat or non-fat PLAIN yogurt. You can add vanilla & Splenda or other approved flavorings to it though.

The quantity of nuts is different depending on what kind of nuts you are eating, and there is a IMIT of ONE SERVING/ DAY.
almonds: 15
Brazil nuts: 4
Cashews:15
chestnuts: 6
Filberts: 25
Edamame: 1/4 cup
flax seed: 3 TBSP
hazelnuts: 25
macadamias: 8
natural peanut butter or other natural nut butters: 2 TBSP
peanuts, dry roasted or boiled: 20 small
pecans: 15
pine nuts: 1 oz
pistachios: 30...my favorite nut to snack on because you get so many!
pumpkin seeds: 3 TBSP
sesame seeds: 3 TBSP
soy nuts: 1/4 cup
sunflower seeds: 3 TBSP
walnuts: 15