blacKandi Fitness

I always get asked the question “what did you eat when you were in Phase 1 of the South Beach Diet?” so I decided to post it all here in my blog so when more people ask I can just give them the link to this post. Easy!

South Beach Phase 1 lasts for 2 weeks as you all know. I lost 10lbs after completing Phase 1 (7/14/08-7/27/2008).

Whatever you decide to eat is up to you, but here is what I ate daily and it was perfect for me (no I never felt hungry or starved – I also didn’t work out at all in P1 or half of my P2):

WEEK 1
Mon = 7/14/2008
M1 – 3 eggs, salad w/ 1 TBSP of EVOO and red wine vinegar
M2 – 1 TBSP natural peanut butter
M3 – turkey, 1 slice low-fat swiss wrapped in lettuce
M4 – 1 TBSP natural peanut butter
M5 – tuna, 1 tilapia fillet, salad w/ 1 TBSP of EVOO and red wine vinegar, steamed broccoli
M6 – 1 Laughing Cow Babybel Lite cheese

Tue = 7/15/2008
M1 – 2 eggs, salad w/ 1 TBSP of EVOO and red wine vinegar
M2 – 1 Laughing Cow Babybel Lite cheese
M3 – turkey, 1 slice low-fat swiss wrapped in lettuce
M4 – 2 boiled eggs
M5 – turkey, salad, EVOO and red wine vinegar, broccoli
M6 – n/a

Wed = 7/16/2008
M1 – turkey & swiss salad with EVOO and red wine vinegar
M2 – 1 Laughing Cow Babybel Lite cheese
M3 – turkey, swiss, salad (big) with EVOO and red wine vinegar
M4 – peanuts
M5 – baked chicken and salad with EVOO and red wine vinegar
M6 – 1 Laughing Cow Babybel Lite cheese

Thu = 7/17/2008
M1 – 3 eggs, salad with EVOO and red wine vinegar
M2 – 1 Laughing Cow Babybel Lite cheese
M3 – turkey, swiss wrapped in lettuce
M4 – 1 Laughing Cow Babybel Lite cheese
M5 – Burger King salad w/ grilled chicken (no carrots, no dressing)
M6 – 1 Laughing Cow Babybel Lite cheese

Fri = 7/18/2008
M1 – turkey, swiss, salad with EVOO and red wine vinegar
M2 – 1 Laughing Cow Babybel Lite cheese
M3 – Burger King salad w/ grilled chicken (no carrots, no dressing)
M4 – 1 Laughing Cow Babybel Lite cheese
M5 – tuna, 1 1/2 tilapia fillet, brussel sprouts, salad with EVOO and red wine vinegar
M6 – n/a

Sat = 7/19/2008
M1 = 3 eggs, salad with EVOO and red wine vinegar
M2 = Burger King salad w/ grilled chicken (no carrots, no dressing)
M3 = n/a (felt sick)
M4 = n/a (felt sick)
M5 = n/a (felt sick)
M6 = n/a (felt sick)

Sun = 7/20/2008
M1 – n/a (slept in)
M2 – n/a (slept in)
M3 – 1 tomato, Outback (grilled salmon and shrimp w/ steamed veggies and salad (no dressing)
M4 – 1 Laughing Cow Babybel Lite cheese
M5 – turkey, swiss wrapped in lettuce
M6 – pistachios (15)

WEEK 2
Mon = 7/21/2008
M1 – 2 eggs, 2 slices turkey bacon, salad (no dressing)
M2 – 1 string cheese
M3 – turkey, swiss wrapped in lettuce
M4 – I TBSP of natural peanut butter
M5 – chicken, green beans, salad with EVOO and red wine vinegar, 1 glass of crystal light
M6 – sugar-free ice pop

Tue = 7/22/2008
M1 – 2 eggs, 2 slices turkey bacon, salad w/ EVOO and red wine vinegar
M2 – 1 Laughing Cow Babybel Lite cheese
M3 – chicken, turkey, swiss, salad (large) w/ EVOO and red wine vinegar
M4 – 1 boiled egg
M5 – salmon, broccoli, salad w/ EVOO and red wine vinegar
M6 – n/a

Wed = 7/23/2008
M1 – turkey, salad w/ EVOO and red wine vinegar and 2 slices of turkey bacon
M2 – 1 Laughing Cow Babybel Lite cheese
M3 – turkey, swiss, salad (large) w/ EVOO and red wine vinegar
M4 – 20 pistachios
M5 – chicken, green beans and salad w/ EVOO and red wine vinegar
M6 – sugar-free ice pop

Thu = 7/24/2008
M1 – 2 eggs, 2 slices of turkey bacon, kidney beans, salad w/ EVOO and red wine vinegar
M2 – 1 Laughing Cow Babybel Lite cheese
M3 – turkey, swiss, green beans, kidney beans salad (very large) w/ lite dressing
M4 – 20 pistachios
M5 – salmon, broccoli, salad w/ EVOO and red wine vinegar
M6 – sugar-free ice pop

Fri = 7/25/2008
M1 – cabbage w/ turkey, salad w/ EVOO and red wine vinegar
M2 – 1 Laughing Cow Babybel Lite cheese
M3 – salmon, salad w/ EVOO and red wine vinegar
M4 – 20 pistachious
M5 – cabbage w/ turkey and salad w/ EVOO and red wine vinegar
M6 – n/a

Sat = 7/26/2008
M1 – cabbage w/ turkey, salad w/ EVOO and red wine vinegar
M2 – n/a
M3 – kidney beans, salad w/ EVOO and red wine vinegar, glass of crystal light
M4 – 1 Laughing Cow Babybel Lite cheese
M5 – chicken, green beans, kidney beans, salad w/ EVOO and red wine vinegar
M6 – slice of whole wheat bread and 3 triscuits (transitioning into P2, this violated P1 though)

Sun = 7/27/2009
M1 – kidney beans, avocado, salad w/ EVOO and red wine vinegar
M2 – 1 Laughing Cow Babybel Lite cheese
M3 – tuna, slice of whole wheat bread (transitioning into P2, this violated P1 though), salad w/ EVOO and red wine vinegar
M4 – 1 TBSP natural peanut butter
M5 – salmon, kidney beans, salad w/ EVOO and red wine vinegar
M6 – Jello-O

Notes:
M1 = Breakfast
M2 = Snack
M3 = Lunch
M4 = Snack
M5 = Dinner
M6 = Snack

EVOO = 1 TBSP
lite dressing = 1 TBSP
avocado = 1/3 fruit
Swiss = 1 slice, low-fat, 1% milk fat
Poultry = grilled, breast meat, 3-4 oz.
Fish = grilled, 3-4 oz.
Salad = consisted of romaine, cucumbers, green onion, cucumber, mushroom, alfalfa sprouts, oregano, black pepper, no salt
peanuts = 20 pieces, dry roasted
kidney beans = 1 cup
Veggies = cooked and raw, unlimited amount
H20 – at least 8 glasses a day