How do I start Phase two and can I do that Online?

Raelyn28 · Sat Jan 27, 2007 7:34 pm

Hi, Can anybody help me? I am ready to start the SB diet, but I can't get a contact phone number for the online program. I don't want to sign up if I cannot start the program in Phase 2. My doctor and some of you recommended that I bypass phase one because of my problems with the Atkins diet. Where do I begin. I need a day by day menu and prefer a shopping list. Thanks for your help.

Again, Sincerely
Raelyn

oldpjams · Sat Jan 27, 2007 9:24 pm

You should read the book. The early days of P2 are just P1 with an added fruit or grain. The book has suggested menues but few follow them. There are shopping lists in the FAQs here.

Raelyn28 · Sun Jan 28, 2007 4:45 am

Where is the shopping list on this website. I am sorry, but I am kind of new to this. Has anyone done this program online?

oldpjams · Sun Jan 28, 2007 1:09 pm

http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=26395

RedRox · Sun Jan 28, 2007 4:11 pm

Raelyn28 wrote: Where is the shopping list on this website. I am sorry, but I am kind of new to this. Has anyone done this program online?

Not sure what you mean by this? Join the official paid site? There are a few here who belong to both. Most who have find this place OK for the price! There are other sites like www.sparkspeople.com and www.fitday.com that can provide online charting and tracking features. The official paid site does have SB nutritionists on staff that can answer questions too and being a paid site, less SPAM and noise level probably.

Generally though we do the program in real life! ;)

Kimboroni's FAQ pages have links to updated food lists and generalized menu planning guidelines that help understand how to put daily meal plans together to make sure you are eating enough and eating and drinking the right kinds of things. It's just not that structured a "diet". You start with a template and fill in the details on your own adapting it to your tastes, preferences and lifestyle. I keep a link to her older "master" version in my signature that has links near the top to both the now individualized P1 and P2 FAQs.

Raelyn28 · Sat Feb 03, 2007 3:50 am

Hi, I need a more detailed menu plan. I am not very good with measuring ounces and to be perfectly honest I don't have time to devote all day to figuring out how to put this together. Is the paid online site more organized with meal plans and can you pick and choose what you want to eat, instead of following someone else's meal plan. In other words are there options on the paid site? If anyone has ever done ediets they will know what I mean by this. I have the book, but I don't like some of the recipes or foods in that meal plan and my kids are going to hate that food. I need something simple that will work for my family. I am sorry but I don't understand what a template is. I don't spend much time on the computer. I really want to start this program, but I need easy. If anyone can help out I would appreciate it. There is not a phone number for the South Beach deit online, so I cannot discuss this with anyone. Kind of frustrating. I don't want to be paying money for something I cannot use. That is what happened with weight watchers and I quit because it was too confusing. Thanks for you help anyone.

Raelyn

luvs_torun · Sat Feb 03, 2007 4:06 am

How to Adapt your Meal Plan (Phases 1, 2 and 3)
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=24136

Recipe Summary
(Hundreds of great recipes for all phases!)
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=21361

I've never used the paid site (nor have I felt the need to).... I've used this site for over 2 years.

My whole family loves the food I cook.......

Sometimes "easy" is not always best....... but there is nothing "hard" about this either.... Good luck!

Raelyn28 · Sat Feb 03, 2007 4:14 am

I searched the sites that you gave me, but I guess I am asking for a more detailed menu since I am new to this. I probably will try the paid online site since their are people to actually contact if I have a problem or question. I just don't have time to do the math here and I want to do this right...

Thanks for your help and congrats on your weight loss and success here. You are the same heighth and age as me and I would love to be at that weight. I have about 20-pounds to lose. If you don't mind could you share one of your favorite family recipes with me?

Sincerely,
Raelyn

luvs_torun · Sat Feb 03, 2007 4:35 am

Raelyn... remember that if you do join the paid site... you are still welcome here!
Here are a few of the recipes that we like.... (and are fairly easy)

The Best Whole Wheat Chocolate Chip/Banana Muffins (P2 - 3)

½ cup Splenda
2 cups Whole Wheat Flour
3 tsps Baking Powder
1 Beaten egg (or 1/4 c. Eggbeater's)
1/8 cup I Can't Believe It's Not Butter
1 cup Fat-free milk
1 cup Mashed, ripe bananas
1 tsp. Vanilla
3 Tbs Dark chocolate chips
Mix dry ingredients. Then pour in wet ingredients and banana. Whisk; add chocolate chips and stir. Bake at 400° for 25 minutes.
Yield: 12 Muffins

Broiled Tilapia Parmesan (all phases)

2 pounds tilapia fillets
1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt

Preheat your oven's broiler, and grease a broiling pan, or line with aluminum foil.

In a small bowl, mix together the Parmesan cheese, butter, mayonnaise, and lemon juice. Season with dried basil, pepper, onion powder, and celery salt. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over, and broil for a couple more minutes. Remove the fillets from the oven, and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes, or until the topping is browned, and fish flakes easily with a fork. Be careful not to over cook the fish.

Chicken Piccata (this we LOVE!) (Phase 2 -3)

4 (4-ounce) skinned, boned chicken breast halves
1/4 cup whole wheat flour
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup I Can't Believe It's Not Butter, divided
1 teaspoon olive oil
1 1/2 cups dry white wine, divided
2 tablespoons fresh lemon juice
2 tablespoons capers
1/2 cup chopped fresh flat-leaf parsley

Brown Rice (cooked)

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine flour, salt, and pepper; dredge chicken in flour mixture. Heat 1/4 cup ICBNB and oil in a large skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. Add 3/4 cup wine, lemon juice, and capers to pan, scraping pan to loosen brown bits, and cook 2 minutes. Remove chicken from pan, and keep warm. Stir in 3/4 cup wine, and cook over high heat until reduced to 1/2 cup (about 5 minutes). Stir in 1/2 cup ICBNB and parsley. Serve chicken over rice. Drizzle with sauce.

Eggplant Parmesan (phase 2 - 3)

1 Cup whole wheat breadcrumbs
½ cup finely grated Parmesan cheese
¼ cup chopped fresh parsley
1 Tbs dried Italian seasoning
1 tsp lemon pepper
½ tsp salt
1 large eggplant (peeled and cut into 1/4 inch slices)
1 cup Whole Wheat flour
¾ cup Eggbeaters (or 2 large eggs and 1 egg white beaten)
1 jar fat-free marinara sauce (or small jar of Ragu)
1 cup shredded low-fat mozzarella cheese

Preheat oven to 400° Combine first 6 ingredients in a shallow dish. Dredge eggplant slices in flour. Combine egg whites and egg. Dip eggplant slices in eggs; dredge in the breadcrumb mixture. Arrange eggplant slices in a single layer on a cookie sheet sprayed coated with cooking spray. Bake at 400° for 25 minutes. Pour the sauce evenly over eggplant slices; sprinkle with cheese. Bake an additional 10 minutes or until cheese is melted.

This next recipe is for a pie (it is kinda like a casserole). It is good. I have also used this recipe to stuff peppers. I think it would make great Sloppy Joe's........ (I used ground turkey breast instead of burger but you could use a really lean burger).

SLOPPY JOE PIE Phase 1, 2 & 3

1 pound ground beef
1/3 cup onion, chopped (1 1/2 ounces)
2 stalks celery, minced
1 clove garlic, minced
1/2 cup tomato sauce
2 teaspoons Splenda
1 tablespoon white vinegar
1 tablespoon Worcestershire sauce
1 teaspoon mustard
1/2 teaspoon salt
1/4 teaspoon pepper
2 eggs
1/2 cup mayonnaise (used light, and slightly less)
1/4 cup ff half & half
8 ounces ff cheddar cheese, shredded

Brown the hamburger with the onion, celery and garlic; drain fat. Add the tomato sauce, Splenda, vinegar, Worcestershire sauce, mustard, salt and pepper. Mix well and let simmer, uncovered, about 10 minutes or so just to blend the flavors. Put the meat mixture in the bottom of a greased (I used ICBINB) glass pie plate; mix in about half the cheese. Spread remaining cheese over the top. Beat the eggs in a small bowl and whisk in the mayo, cream. Pour custard mixture evenly over the cheese. Bake at 350º for 30-35 minutes until nicely browned. Let stand 10 minutes before cutting.
Makes 6-8 servings

4 Bean Chili (all phases)

1 15 oz. can Garbanzo beans (rinsed and drained)
1 15 oz. can Black beans (rinsed and drained)
1 15 oz. can Red Kidney beans (rinsed and drained)
1 15 oz. can Great Northern white beans (rinsed and drained)
1 whole Yellow onion (diced)
3 Tbs Diced fresh cilantro
3 cloves Garlic (minced)
1 12 oz. can Diced tomatoes (with liquid)
1 49½ oz. can Chicken broth
1 ½ lbs. Ground Turkey Breast
2 tsp. Chili Powder (or to taste)
1 tsp. Ground Cumin

Sauté onion in pan coated with PAM, til transparent. Add ground turkey and cook til done. Add all ingredients to a large crockpot. Stir well; cover and cook on high 5 - 6 hours.
Garnish with low-fat sour cream or low-fat shredded cheddar!

Mexican Zucchini Oven Fries (phase 2 - 3)

2 medium zucchini cut into 1/4 inch square 3-inch long sticks (like fries)
3 egg whites
1 cup WW flour
1 TBLSP dried Oregano
1TBLSP ground Cumin
1 TBLSP Seasoning Salt
1 TBLSP Chili Powder

Preheat oven to 500 degrees F.

Mix all dry ingredients in one bowl. Dip zucchini into egg whites, then coat with dry mixture. Arrange zucchini on nonstick cookie sheet. Spray with cooking spray (Pam) to "set" flour mixture. Place in oven and bake for 25 -30 minutes (watch so that they don't burn). They turn out fairly crunchy and are delicious! Serve with Salsa (I like low fat Ranch dressing to dip mine in).

Mexican Lasagna (phase 2 - 3)

1 pound extra lean ground beef/ or ground turkey breast
1/2 large onion
1 large clove garlic
1/12 cups low-fat cottage cheese
1 cup fat free sour cream
1 jar chopped green chile peppers (4 oz)
2 teaspoons ground cumin
1/8 teas salt
2 1/2 cups salsa
4 whole wheat tortillas (6")
1 1/4 cup shredded, reduced-fat Monterey-jack

Preheat to 350
Brown beef (or turkey), set beef aside in bowl. Brown onions and garlic and then add to beef
In another bowl, combine cottage cheese, sour cream, peppers, cumin and salt
Spread 1 cup of the salsa across the bottom of the baking dish (13 X 9). Arrange half of the tortillas evenly over the salsa. Spread half of the cheese mixture over the tortillas. Top with half of the ground beef or turkey. Top with 1 cup of the remaining salsa and 1/2 cup Monterey Jack cheese. Repeat layers.
Bake for 1 hour.

oldpjams · Sat Feb 03, 2007 1:56 pm

What you're asking for (and I mean this in a nice way) is for someone to teach you a new language one sentence at a time. You need to understand the concept and then apply it to your own situation. It's really as simple as you want to make it:

Breakfast = lean protein and veggies
Snack = a little of something; nuts, cheese
Lunch = lean protein and veggies
Snack = a little of something; nuts, cheese
Dinner = lean protein and veggies
Desert = sf treat <100 calories

Use good fats like olive oil, eat until you are satisfied.

There's the first two weeks. Then add a single grain.

Eat what your family likes only modify it to fit the concept.

Raelyn28 · Sat Feb 03, 2007 8:50 pm

Thanks for the last two posts. It was really helpful. What about the fruit, is their no room for fruit in Phase1 and 2?

luvs_torun · Sat Feb 03, 2007 9:05 pm

Raelyn28 wrote: Thanks for the last two posts. It was really helpful. What about the fruit, is their no room for fruit in Phase1 and 2?

No fruit in the two weeks of Phase 1

FRUIT
(Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwi - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain
Plums - 2
Prunes - 4

oldpjams · Sat Feb 03, 2007 9:11 pm

Did you get your book back from your doctor?

Raelyn28 · Sat Feb 03, 2007 11:15 pm

He did approve the diet, one of his colleagues has actually been on the diet and she said it was good. I did do a post on that subject a couple of weeks ago. Thank you for all the wonderful advise. I think my husband will be doing Phase 1 and I will be doing Phase 2. We will be starting next week. Hopefully my children will be liking this, cause they love my cooking. I cook with butter, so I know it will be an adjustment for them. I have some great tasting recipes in my collection, but I am not sure they will be allowed on this diet. We do eat fish, chicken and Turkey and I don't fry food, so maybe this won't be such a major change for them. One thing for certain, I will have to find a replacement for my creamer in my coffee, cause I drinks lots of it. I don't drink enough water and I don't eat enough veggies. My biggest meal is at night and I often skip breakfast and lunch which is a no-no. What type of milk would you suggest with cereal in the morning? Thanks again, I hope to be at your weight soon. Maybe before summer!! :lol:

luvs_torun · Sun Feb 04, 2007 12:13 am

Drink your water, eat your veggies, don't skip meals or snacks. :wink:
I use skim milk.
I also like creamer in my coffee also. You can use fat free or lowfat Half and Half.
Instead of butter cook with margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance ... I like to use I Can't Believe It's Not Butter (in the spray bottle.. it is easy to pour for measuring)
Many ingredients in recipes can be substituted to make them SB "friendly". You might even post a recipe in the Recipe Forum if you need help with that.
Don't forget some type of exercise. :D


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