| camilee
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| Ok I have studied the list over and over and am trying so hard to do this just right. Can someone that has been doing this a good while please post in a typical day the amounts of say veggies, meat, cheese, milk etc TOTALS are recommended? Maybe if I see it typed all at once like that it will register better. I don't know if I am making sense but I can see need more veggies but a total of 4 1/2 cups right? Protein 3 ounces but is that per meal? Anyways thanks again for putting up with all the questions. |
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Fri Jul 04, 2008 3:07 pm |
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| ami
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Quote: I don't know if I am making sense but I can see need more veggies but a total of 4 1/2 cups right?
***correct, that's the minimun per day.
Quote: Protein 3 ounces but is that per meal?
***Minimun per meal.
PLEASE READ:
This is from the official SB Diet website:
How to adapt your meal plan - Phase 1
The South Beach Diet(tm) 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.
Veggies: 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.
Veggies: Minimum 2 cups.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil
SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.
DINNER
Protein: Quantity is not limited.
Veggies: Minimum 2 cups.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil
DESSERT
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. |
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Fri Jul 04, 2008 3:26 pm |
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| DebbyC
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camilee, what I did when I started - I took that template that ami posted into a word document with all the info, then below it, entered copies that just had the meal/type of food - enough for a week or so. I entered my food for each meal in each category I measured at first to make sure I was getting enough veggies, and not too much protein or fat, i.e. a typical chicken breast may be 8 or more ounces easily....
Veggies are easy for me becuase I make a huge salad most days that has a couple cups of good lettuce and at least a cup of assorted veggies - black beans, tomatoes, cukes....but if you want to mix it up, then you'd just put 1/2 cup green beans, ~1 cup brocclli - remember for veggies, the minimum is raw veg, so figure a little in your head how much they might shrink. it is a volume measure, not a weight measure. Just eat more veggies than you think you need and less lean meat than you're accustomed to!!!!
breakfast:
protein
veggie
dairy
fat
snack:
veggie
protein
lunch
protein: 3 oz
veggies 2 cups
fat: |
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Fri Jul 04, 2008 4:30 pm |
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