Archive for the ‘Phase One’ Category

So we are learning there isn’t much of a variety to some of our menu so bear with us if this is very boring to you.

Day Three:

(Me) 2 eggs, 2 pieces of bacon
(M) 4 pieces bacon, ½ cup milk, yogurt

(Me) onion soup, green tea, yogurt, and a cheese stick
(M) Rustic Tomato Soup, yogurt, cheese stick

(Me and M) Roasted Chicken and Cottage Cheese


Day Four:


(Me) Tuna salad, salad with mozzarella cheese and red onion, green tea, yogurt, and a cheese stick
(M) Leftover chicken with sour cream and cheese, nuts, cheese stick

(Me and M) Pesto Chicken and Low Fat Cottage Cheese


Day Five:

(Me) Cannellini Bean Salad (recipe below)
(M) Burger

(Me and M) Chili


Cannellini Bean Salad
Source: South Beach Diet Quick and Easy Cookbook

2 tablespoon Extra-virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon minced red onion
¾ teaspoon dried oregano
2 medium cucumbers, peeled, seeded, and diced
1 (15-ounce) can of cannelloni beans (or Great Northern beans)
1 red bell pepper, finely diced
salt and freshly ground pepper

Whisk together oil, vinegar, onion, and oregano in a large mixing bowl. Add cucumbers, beans, bell pepper; toss to combine. Season with salt and pepper and serve.


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Day Two:

So we are learning there isn’t much of a variety to some of our menu so bear with us if this is very boring to you.

*FYI-(M) is my husband


(Me) 2 eggs, 2 pieces of bacon, Green tea

(M) 4 pieces bacon, ½ cup milk, yogurt




(Me) Tuna salad, salad with mozzarella cheese and red onion, green tea, yogurt, and a cheese stick

(M) Mexican Chicken Soup, yogurt, cheese stick


(Me and M) Nuts


(Me and M) Parmesan Crusted Chicken (I stuffed mine with a little feta and sun dried tomatoes yum!)

(Me) Stuffed Baked Tomatoes

(M) Low Fat Cottage Cheese



Parmesan Crusted Chicken and Stuffed Baked Tomatoes

Tuna Salad
Source: Unknown

2 cans Tuna (I use solid white Albacore)
2 hard boiled eggs
1 T more or less of Fat Free Mayo

Mix all together and refrigerate. You can also add in some thawed frozen peas.

Parmesan Crusted Chicken
Source: I found it on a blog over a year ago and forgot to copy the source, I’m still looking for it

1 packet of dry Italian dressing seasonings
½ cup Grated Parmesan
1 teaspoon garlic powder
2 boneless skinless chicken breasts

Pre-heat oven to 375F. Mix seasonings and cheese together. Wet chicken under water and dredge in parmesan mixture. Place in a greased baking dish and put chicken in the oven for 25-30 minutes or until done.

For an added bonus I stuffed my chicken with a little feta and sun dried tomatoes, it defiantly took this dish to the next level.
Stuffed Baked Tomatoes
Source: The South Beach Diet Quick and Easy Cookbook

4 plum tomatoes, halves lengthwise
1/3 cup shredded part-skimmed mozzarella cheese
¼ cup roughly chopped fresh basil leaves
2 tablespoons freshly grated parmesan cheese
1 garlic clove, minced
Salt and freshly ground black pepper

Heat oven to 400F.

Scoop out the middle of each tomato half with melon baller and roughly chop the scooped pulp. Combine tomato pulp, mozzarella, basil, parmesan, garlic, and a pinch of salt and pepper.

Place tomatoes, cut side up, on a baking sheet. Spoon in tomato mixture and bake until cheese is melted and lightly browned, about 10 minutes, serve warm.


Day Two:


(Me) 2 eggs, 2 pieces of bacon, vegetable juice

(M) 4 pieces bacon, ½ cup milk


(Me) Tuna salad, salad with mozzarella cheese and red onion, green tea, yogurt, and a cheese stick

(M) Rustic Tomato Soup (recipe below), nuts, cheese stick


(Me and M) Meat Mounds

(M) Low Fat Cottage Cheese

Rustic Tomato Soup

Source: South Beach Diet Quick and Easy

1 tablespoon extra-virgin olive oil

3 garlic cloves, chopped

1/4 teaspoon red pepper flakes (optional)

1 (28-oz) can unsalted diced tomatoes

2 tablespoons chopped fresh basil

2 (5.5-oz) cans low sodium vegtable juice

salt and freshly ground black pepper

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Day One:

So far so good, here’s a break down of today’s menu:

*FYI-(M) is my husband


(Me) 2 eggs, 2 pieces of bacon, 1 cup coffee

(M) 4 pieces bacon, ½ cup milk

*** Normally two pieces of bacon would be your max but we tweak the rules a little to accommodate my husbands picky eating. Probably won’t yield the best results but it’s some thing. ***


(Me and M) Yogurt

I wasn’t hungry for a snack so I saved the yogurt for lunch. I probably should have eaten it and just save it for later but I was hungry at that point.


(Me and M) Mexican Chicken Soup (recipe to come)

(Me) Diet White tea


(Me and M) Cheese stick


(Me and M) Ribeye w/ Seasonings (recipe below)

(Me) Mushrooms w/ Thyme (recipe below)

(M) Green beans


PW’s Steak Seasoning
Source: Pioneer Woman

Ribeye Steak (We’ve used all sorts of steaks so don’t limit yourself to ribeye)
1T Lawry’s seasoning
3T lemon pepper
1 tsp kosher salt
Ground black pepper

Mix seasoning together then rub seasoning on steak. We then grilled the steak until it was done. I would look at Pioneer Woman’s recipe for her version, which is quite a bit different.

Sautéed Mushrooms with Thyme
Source: The South Beach Diet Quick and Easy Cookbook

1 teaspoon extra-virgin olive oil
1/2small red onion, thinly sliced
1/4 teaspoon dried thyme
1 pound white or cremini mushrooms, quartered
Salt and freshly ground pepper

Heat oil in a large nonstick skillet over medium-high heat. Add onion and thyme, reduce heat to medium, and cook until softened and lightly brown, about 2 minutes.

Add mushrooms and cook, stirring occasionally, until tender and lightly browned, about 8 minutes. Season well with salt and pepper and serve hot.

Mexican Chicken Soup
Source: South Beach Diet Quick and Easy

1 tablespoon canola oil
1 small onion, chopped
1 jalapeno pepper, diced
2 garlic cloves, minced
2 teaspoons ground cumin
5 cups lower sodium chicken broth
1 1/2 pounds boneless skinless chicken breasts, cut into 2-inch strips
2 cups mild salsa
salt and freshly ground black pepper

Heat oil in a large pan over medium heat. Add onion amd jalapeno; cook, stirring often, until vegetables are tender, 5 minutes. Stir in garlic and cumin; cook 30 seconds more.

Add broth, increase heat to high, and bring to a rapid simmer. Add chicken and cook until no longer pink, about 3 minutes. Stir in salsa, bring back to a simmer, season with salt and pepper to taste, and serve hot.

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Deciding to Diet

I normally hated the word diet. Diets never seem to last but what drew me to South Beach is, yes at the beginning it is restrictive but you seem to learn about what you are eating, how it effects your body, and what else you could be eating instead. Everything in moderation is ok but that’s the thing you need to learn…. moderation. During the last time we went through this I learned how to crudely count calories and how many carbs I was eating in a day. It was amazing how just changing what and how much you eat makes a difference with you body and weight. My weakness used to be fruit juice I would drink so much in a day. After reading labels I was putting so many calories, sugars, and carbs in my mouth it was unreal. My husband’s weakness was milk, he would drink ½ gallon a day. Milk is good for you don’t get me wrong but we cut our juice and milk consumption alone and started feeling a difference.

Anyway back on track…. so we decided to go through this again because we figured our system could use a cleaning and we could get back into the good eating habits. Winter was rough and made us lazy and not caring about food anymore. But before we started we decided to come up with a plan. It’s been helping us stay on track. See, this diet can be hard especially on my husband who hates vegetables, fish and eggs. The only veggies he likes is corn, beans, and potatoes. If you are familiar to Phase One of South Beach (SB) this just isn’t going to work and is super restrictive for my husband. So before we started we sat down with a calendar and planned out a menu for the first two weeks. This gave us a chance to make sure we were ready and could eat correctly for the first two weeks.

 We will tackle Phase Two when we get there.

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So I’ve been slacking on my cooking and baking for the past couple weeks. Sorry.  I Do have a post I’m excited to put up about some peanut butter cutout cookies I made for my brothers. But for right now I want to focus this post on my new adventure.

Last year my husband and I decided we needed to learn how to eat better. So we started on the South Beach Diet. We made some tweaks and had some awesome results. We gained a better appreciation for what we were eating and because we were so restricted in the first two weeks we never really seemed to fall back into eating the really unhealthy stuff all the time. Both my husband and I lost a bunch of weight so that was a major plus as well. Even though we were eating better, as the winter months drew on our eating habits got lazy. We know everything in moderation is OK but sometimes we forgot the moderation part we just wanted warmth and comfort. So we figured we might as well do some spring cleaning on our bodies and go through the South Beach Diet again.

I’ve seen people ask about healthy recipes and I decided for at least the first couple weeks of the diet I would chronicle our progress and our meals.


Hope you enjoy our journey to better eating.

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One Steak, Two Ways


We finally received our beef last week from the butcher, while we were putting all the meat in the freezer I noticed I had a few cuts I would normally not order. This time around the farmer put in the cut sheet and not me, but I was excited because like I said I wouldn’t normally order that cut because I quite frankly don’t know what it is. Well we received a whole bunch of round steaks and I decided that night I would cook one up.

 I was looking for healthy recipes to cook red meats so I opened my handy South Beach Diet recipe book and took a gander. I found just the thing. I couldn’t decide between two recipes but when I opened the steak I discovered it was folded in half so it was twice the size! Perfect, I just cut it in half and the one side was turned into a Mustard Crusted Steak and the other was a Chili Cajun Steak. Both yielded excellent results. The mustard was a tad over powering for me but once I brushed some of it off it was just right. I tried some of the chili powder steak and it too was tasty and the meat was incredibly juicy and tender. I’m salivating just thinking about it!!



 Mustard Crusted Steak
Source: South Beach Diet Quick and Easy Cookbook

2 cloves garlic, minced
1 tbsp Dijon mustard (coarse grain)
1 tbsp Worcestershire sauce
1 tsp ground dry mustard
1/8 tsp salt
1/2 tsp black pepper
1 1/2 lbs boneless beef top round steak, 3/4 inch thick

Heat oven to broil. Whisk together garlic, Dijon mustard, Worcestershire sauce, mustard, salt and pepper in a small bowl. Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand for 10 minutes. Broil steak to desired level (4 minutes per side for medium rare). Let stand 5 minutes before serving.

Grilled Ancho Rubbed Flank Steak
Adapted from: South Beach Diet Quick and Easy Cookbook

1 ½ pounds flank steak, 1″ thick ( I used a round steak)
2 tsp ground ancho chili pepper (I used Chili powder and Cajun seasonings instead)
¼ tsp salt
2 tsp extra virgin olive oil
2 tsp grated lime zest (I omitted)
1 tbsp fresh lime juice
lime wedges (I omitted)

Heat grill or grill pan to high. Season steak with chili pepper and salt. Combine oil, lime zest, and lime juice in a shallow dish and stir to mix well. Add steak, and turn to coat. Let marinate at room temperature for 15 minutes. Grill steak until desired doneness, about 4 minutes per side for medium-rare. Let stand 5 minutes before cutting into thin slices. Serve with lime wedges.


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French Onion Soup

I have been craving this stuff! It is so easy to make I wish I had discovered this awesome soup earlier in life! Plus this is phase One compliant for SBDieter’s. Enjoy!

French Onion Soup
Found on MizFrog’s Pad

2 onions, very finely sliced (can use sweet onions)

1/4 cup Brummel & Brown spread (or other SBD-appropriate margarine)

4 cans beef broth

1/2 teaspoon thyme

1 teaspoon black pepper

1 teaspoon salt (check saltiness of broth first and add salt to taste)

2 cups shredded part skim mozzarella cheese

Heat stock pot over med heat; melt margarine spread, and sauté onions until soft, about 15 minutes. Add 1/2 can of beef broth and continue to cook until the onions have absorbed the broth. The onions should now look almost clear and brownish in color.

Stir in the remaining broth and all seasonings. Simmer for 20 minutes. Ladle soup in oven-proof soup bowls and sprinkle on shredded cheese. Place oven-proof soup bowls under the broiler and broil until cheese is totally melted but not browned.*

*Note: Can just stir in the shredded cheese, if desired, instead of broiling.

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