Phase 1 - Week 2 Meal Plan

[smith2667]

Sorry for all the questions, but I want to make sure that my week to meals look ok. Following what Magna and Kimborini (?) suggested last week, I lost 3.2 lbs. (and that is during "that" time of the month so possibly more--sorry for TMI).
Here is what I have planned for next week:

Breakfast all week: 2 egg omelet with 1/4 cup LF cheese (I'll add some fresh spinach in there as well)
Coffee, 1% milk, 2 packets sweet-n-low

Morning Snack all week: celery with fresh ground peanut butter (I got rid of the honey roasted) with 1% milk (8 oz.)

Lunch: M/W/F
Refried Bean Soup -- (onion, refried beans, 2 cans of diced tomatoes, 1 can chicken broth) I will put some lime and green onions on top
Turkey Burger with sliced onion and a roma tomato on top of salad (greens, arugala, mushrooms, green peppers)
Lemon Vinegarette (recipe from book)

Lunch T/TH
Refried bean soup
Grilled pork chop (6 oz?)
Roasted Veggies (yellow squash, zuccihini, mushrooms, asparagus)

Afternoon snack all week: either LF cottage cheese or laughing cow with veggie

Dinners:
M: Pork chop, spaghetti squash with a little lemon and parm
T/TH: Taco salad (lean ground beef, lettuce, cheese, beans, salsa, LF sour cream)
Wed: Grilled sirloin steak, roast artichoke hearts, salad?

How does this look? I had success so I think I am getting through my temptations. I went to dinner last night with a friend of mine are our kids. It is so funny how I noticed the urge to just taste my daughters food when I was cutting it up which is why I am sure some of this weight came on! I did good. I got french onion soup with no bread and a little cheese. A turkey cobb salad, no blue cheese and 2 oz. of ranch dressing. Today I have lunch with friends at Jason's Deli and a family party (that will be tough, but I will stick through). Tomorrow a kid party. Wow! Landmines everywhere!

Any suggestions would be helpful!

[A-Rod]

I would recommend plugging that into a calorie calculator somewhere like www.fitday.com to make sure you are within a healthy range. You have a lot of protein involved, which can make for too many calories unless your portions are small. Whole eggs + peanut butter + bean soup + meat + cottage cheese seems like a lot.

Tips:
Nonfat plain yogurt is a good low-calorie snack
You might substitute for a broth-based vegetable soup instead of one with beans
If you want a hearty soup, pair it with a big side salad instead of a meat serving
You can do egg whites or 1 whole egg + 2 whites to get protein without as much fat

As I said, check your calories to make sure you are on the right track - if your portion sizes are small enough, your plan may be fine.

[Magna]

You might substitute for a broth-based vegetable soup instead of one with beans

I agree with most of the rest of your advice, but not this. Including beans is a really good idea in phase 1 - it helps with energy levels. Refried beans without lard are fine. (Try vegetarian or nonfat.)

As I said, check your calories to make sure you are on the right track - if your portion sizes are small enough, your plan may be fine.

There's no need to count calories unless your doctor has said you should do it. (You can if you want to, but you don't need to.) The meal-planning template gives portion sizes for the more limited foods (fats, nuts/seeds, dairy, cheese, and beans). If you control the portion sizes of the more calorie-dense foods , the calories will take care of themselves. Protein has a portion size, but only as a suggestion for what to start with - you can eat more if you're still hungry after your meal. (If you're not hungry for protein, don't eat any more.) There's no limit on vegetables, water, or other no-calorie drinks.

[Kimboroni]

You have a lot of protein involved, which can make for too many calories unless your portions are small. Whole eggs + peanut butter + bean soup + meat + cottage cheese seems like a lot.

It all looked quite reasonable to me and within the parameters of SB. Eggs at breakfast, meat at lunch and dinner, and cottage cheese at a snack for protein servings are fine (assuming normal portions). Plus peanut butter for a nut/seed serving and beans for part of the vegetable servings.

[smith2667]

Yes, my refried bean soup is fat free beans. I thought I was sticking to the plan doing a protein and veg with all meals. I might just do one egg and an egg white for my omelets. I think I will make a few of them ahead of time to make it easier on myself this week!

Thanks Magna and Kimborini!

[haggiefromwelly]

Hi there,

I am a NB here but have been on and off SBD. Are there any reasons why I shouldn't use this meal plan for my P1 WK1? I am planning to start from next Monday. It will be great if anyone can direct to me a thread for people living in southern hemisphere. I live in New Zealand and we can't resource some ingredients mentioned in SBD books and this forum.

Cheers,
HFW