I've spoken with a friend of mine in Dubai, UAE last night. She said she's having problem breathing and it seems that she's having heart burned. I got worried. I told her that I will create a menu for 2 weeks that she will follow. Below is a modified South Beach Diet Plan for Phase 1.
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Menu plan for 2 weeks (South Beach Diet Pinoy Style)
Quick Notes:
Use Olive Oil or Canola (cheaper) for frying.
Cucumber Sticks goes well with real mayo (look at the back of the label for 0 carbs or 1%)
Nuts, Alternate different kinds of Nuts for variety
Cheese, Same with nuts Alternate diff kinds
You can have deserts for dinner, suggestion is Jell-O (make sure its sugar Free)
Stock on Peanut Butter for unscheduled hunger
You can Follow the menu or if no time choose the ones that are easy to prepare.
Avoid Milk and Cola for 2 weeks. If you can’t help it, drink Coke Lite instead.
Avoid Potatoes and Carrots because they are high in Carbs
Minimize Breadings or Flour.
RICE IS BAD. IT KILLS YOU!
Have a Cheat Day on the 15th day so you won’t feel deprived.
Day 1
Breakfast: Ham and Cheese Omelette (with Tomato Ketsup)
Snacks: Peanuts
Lunch: Fried Pork Chop with Romaine Salad
Snacks: 2 slices of Cheese
Dinner: Sinigang na baboy
Day 2
Breakfast: Chicken Salad with Lettuce
Snacks: Cucumber Sticks with Mayo
Lunch: Sweet and Sour Meat Balls (lessen the floor use eggwhite as binder)
Snacks: 2 tablespoon peanut butter (unsweetened)
Dinner: Ginisang Shrimp and Sitaw
Day 3
Breakfast: Tapa & Egg with Tomatoes
Snacks: Almond Nuts
Lunch: Pan Fried Chicken with Sauteed Monggo Sprouts
Snacks: Fried Tofu with Vinegar dip
Dinner: Tinolang Chicken Breast
Day 4
Breakfast: Tuna Salad with Lettuce
Snacks: Singkamas
Lunch: Fried Tilapia and Cucumber Sticks
Snacks: Buttered Baguio Beans
Dinner: Tofu and Kangkong in Oyster Sauce
Day 5
Breakfast: Bacon and Scrambled Eggs with Tomatoes and Onion
Snacks: Nuts
Lunch: Chicken Breast Adobo with Itlog na pula and kamatis
Snacks: Cheese Sticks
Dinner: Pork Mushroom
Day 6
Breakfast: Egg Salad with Cucumber and Cheese
Snacks: Singkamas
Lunch: Ginisang Munggo and Pan Fried Chicken Breast
Snacks: Cheese Sticks
Dinner: Pan Fried Steak with Steamed Baguio Beans
Day 7
Breakfast: Manggo and Shrimp Salad
Snacks: Nuts
Lunch: Stuffed Bangus with Steamed Cauli Flower
Snacks: 1 small apple
Dinner: Pork Adobo with Kangkong
Day 8
Breakfast Tuna Salad with Lettuce
Snacks: Cucumber Sticks
Lunch: Steamed Tilapia. Stir Fried Cabbage and Munggo Sprouts
Snacks: Nuts
Dinner Sauteed Squid and Tahong with Sitaw
Day 9
Breakfast: Tuna n Mushroom Omellette
Snacks: Cheese sticks
Lunch: Pan Fried Chicken Breast with Buttered Baguio Beans
Snacks: Peanut Butter (2 tbsp)
Dinner: Nilagang Baka (without Potatoes)
Day 10
Breakfast: Chicken Salad with Lettuce
Snacks: Singkamas
Lunch: Bistek with lots of Onions
Snacks: Nuts
Dinner: Porkchop and Ginisang Munggo
Day 11
Breakfast: Bacon, Lettuce and Tomatoe salad
Snacks: Boiled Egg
Lunch: Stir Fried Tofu
Snacks: Cheese Sticks
Dinner: Sinigang na Bangus
Day 12
Breakfast: Fried Bangus and Tomatoes
Snacks: Nuts
Lunch: Ampalaya con Carne
Snacks: Cucumber Sticks
Dinner: Beef with Mushroom
Day 13:
Breakfast: Longanisa/Sausage with Tomatoes and Lettuce
Snacks: Boiled Egg
Lunch: Sauteed Chicken Breast with Munggo Sprouts
Snack: Steamed Baguio Beans
Dinner: Adobong Pusit
Day 14:
Breakfast: Mushroom and Cheese Omellete
Snacks: Nuts
Lunch: Steam Tilapia with Mayo, Onions and Pickles
Snacks: Cheese Sticks
Dinner: Kare Kare
Day 15:
CHEAT DAY! YAHOO!
9 comments:
hi! nice post. my husband and i are also on SBD we started today and i'm cooking everything, just following recipes from the internet. would you be kind enough to share recipes for these dishes? :-)
Sir tnx dito...sinmulan ko na sbd..my nabasa ako sir n nid ng supplement intake especially calcium..nid din po ba un para dito?
Tnx po.. This looks very effective and easy.. I hope you can still share more of the recipes... Looking forward to it..
Tnx po.. This looks very effective and easy.. I hope you can still share more of the recipes... Looking forward to it..
this looks easy to follow and cheaper as well. i did the sbd before and i really lost 10 lbs in 2 weeks but it costs a lot and drained my wallet. thanks.
The list is ok, but I suggest that you be more specific with the ingredients. For one, bacon is out for phase I, as an option, use Canadian bacon instead. Porkchop is that part where there's a lot of fat, and tenderloin or sirloin is a better alternative. For dishes with soy sauce like adobo and beef steak, be sure to indicate to use only less sodium soy sauce. Also, fruits are definitely not allowed on Phase I.
Thanks Prechie for the tips :)
All this meals no rice?
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