SB Day 24

2 mini quiche
1 iced coffee
1 cup soy milk
1 iced tea
1 chocolate chip cookie

BBQ Ribs
Sweet potato fries
2 sugar free Edy's popsicles

SB Day 33

2 mini quiche
1 cup soy milk
1 iced coffee

chicken breast with melted cheese

steak
2 chocolate chip cookies
1 oatmeal cookie

SB Day 22

Egg omlette
celery sticks with natural PB

2 string cheese sticks
iced tea
chai tea

rib eye steak
1 oatmeal cookie
1 chocolate toffee cookie

Pesto Aioli

Mix together the follow:

2 tblsp light miracle whip
3 tblsp 0% greek yogurt
2 tblsp pesto

SB Day 21

2 mini quiche

2 persimmon
iced coffee
shrimp with pesto aioli

2 lobster
3 low fat oatmeal cookies

SB Day 20

unsweetened soy milk

iced coffee

veggie mix (included potato bits, damn you Ikea!)

1/2 bowl rice
steamed bak choy
steamed fish
stewed pig feet (can you tell dinner at home?)
1/2 pear
3 persimmon (ok I went a little crazy here)

SB day 19

2 mini quiche

chicken breast and hummus
string cheese

iced coffee

steamed artichoke & babaganoush
baked salmon fillet

SB Day 18

2 mini quiche
iced tea

chicken caesar salad
ham&cheese roll

baked chicken breast & chard with cranberry orange compote

SB Day 17

2 mini quiche

grilled salmon
grilled chicken
green bean & tomato salad

Baked 5 spice pork chop
mashed cauliflower

raw almonds

SB Day 16

2 mini quiche
green tea
iced coffee with milk splash
1 string cheese

chicken breast & hummus
iced green tea

Mustard dill baked salmon fillet
edamame

Chocolate Amaretti

An SB safe cookie! These are not very crispy. More slightly soft and chewy.

Egg whites 2 large whites
Cream of tartar A pinch
Granulated splenda ¼ cup
Almond flour 2/3 cup
Cocoa Powder 2Tbsp
Vanilla extract ½ tsp
Almond extract ½ tsp

* Preheat your oven to 325 degrees Fahrenheit, and line cookie sheets with parchment paper.
* Beat egg whites until foamy, then add cream of tartar and beat until soft peaks form.
* Slowly mix in sugar and continue beating until stiff peaks form.
* Gently fold in almond flour, cocoa powder, vanilla and almond extract.
* Spoon cookie mixture into a pastry bag fitted with a ½ inch round or star tip.
* Pipe 1½ inch domes onto parchment-lined cookie sheets, spacing 1 inch apart. Alternatively, you could also drop dough onto cookie sheets using two tablespoons.
* Bake for 10 - 12 minutes or until firm to touch. Move parchment paper with cookies on it to wire racks to cool completely.

This recipe makes about 10 little bite size cookies.

SB Day 15

2 mini quiche (this week with broccoli and peas for the veggies)
green tea

chicken & hummus

roasted chicken leg quarter
pumpkin & tofu terrine (ok so also a bad for SB item because of all the pumpkin but it was so cute and ROTTING, I had to eat it before it actually went bad)
green tea

SB Day 14

Tea with shot of milk
lamb chops
Mini apple tart (x3 on the filling because the crust I made was horrible)
Chocolate amaretti

pan fried egg bearing smelt
Grilled shrimp & scallop skewer
sashimi

OK so the apple tarts were way too many carbs and not good for me. I go back to phase 1 for a week. CRAP. Haven't even started two!!!

SB Day 13

2 mini quiche
shot of milk

2 sunny side up eggs + 1 thick cut ham slice
iced coffee

roasted chicken
cheese

SB Day 12

2 mini quiche
shot of milk

chicken breast with hummus
2 string cheese
iced tea

chicken and mushroom stir fry
cucumber & celery sticks with PB or babaganoush

Mustard Dill Salmon Recipe

1 salmon steak (a fillet would work just as well if you're afraid of bones)
Dijon Mustard (make sure sugar is not one of the ingredients)
Dried dill
garlic salt

Rinse and pat dry steak
Sprinkle with heavily dill and very lightly with garlic salt
Smear or brush a thin coat of mustard on steak
Place mustard side down on a Pam spritzed dish
Repeat with dill and mustard on the top side but no garlic salt
Bake at 425F for 15-20 mins depending on thickness (mine was about 3/4 inch thick and took 18 mins). Fish is done when opaque and flakes easily with a fork.

SB Day 11 (- 5lbs!)

2 mini quiche
coffee

Salad
ham & cheese wheels
iced tea

Chicken caesar salad (full fat dressing but oh well, hey no croutons)
Natural raw almonds

SB Day 10

2 mini quiche
1 coffee w/ milk

BBQ chicken - skin to get off BBQ sauce & flavor
diet iced green tea

mustard & dill baked salmon steak
edamame
celery stick with PB

SB Day 9

2 mini quiche
iced green tea
iced coffee

ham and cheese roll
bowl of edamame
green tea

2 string cheese stick

turkey chili
grape tomatoes with hummus
celery sticks with all natural PB (no sugar added)

SB Day 8

Green tea with splash of milk
2 mini quiche cups

Salad of spinach, red pepper, mushroom, egg, and balsamic vinegar
iced tea

pan fried pork chop
mashed cauliflower
green tea

grape tomatoes
hummus

Improved SB Mini Quiche

1 leek (pale green and white parts only) chopped
4 celery stalks finely chopped
8oz mushrooms thickly sliced
2 green bell peppers finely diced
10oz frozen chopped spinach defrosted
1/2 cup chicken broth
2/3 cup reduced fat shredded italian cheese
1 cup egg substitute

In a hot pan spritzed with Pam (or something similar) toss the leeks till slightly browned. Add in celery, mushrooms, bell peppers, and broth. Cook until veggies have softened. Drain veggies. Put into large bowl and mix in spinach, cheese, and egg. Salt and pepper to taste. Scoop out and fill 2/3 of muffin tin. Makes about a dozen. Pop into a 350F oven for 30-40 minutes until a knife inserted into the middle of one comes out clean.

(NOTES: I used silicon muffin liners free standing on a cookie sheet for ease of transfer. I like these because they allow me to simply pop the whole thing without bothering to have to wiggle it out of a muffin tin into a baggie for the freezer then take out as many as I need in the morning and nuke for an instantly warm breakfast. The silicon liner works well from oven to freezer to microwave. I have found these to be far tastier than the ones in the book that just recommend spinach.)

SB Day 7

turkey chili
green tea

roasted chicken
lime jello
green tea

SB Day 6

2 mini quiche
fresh brewed green tea with a touch of milk and stevia

broiled scallops
sugar free orange jello

(at Stockyard restaurant)
1 new york strip steak
steamed veggies
marinated mushrooms
coffee

SB Day 5

2 mini quiche
2 cup iced coffee with skim milk

1 can chicken breast with hummus
2 string cheese
1 bottle tea

turkey chili
Steamed artichokes

SB Day 4

1/2 cup of turkey chili
1 mini quiche
2 cup iced coffee with skim milk

Salad (just romaine lettuce and light caesar dressing)
cheese & ham rolls

Pan fried pork chop
1 celery root

My SB Chili

• 1 tablespoon vegetable oil
• 2 medium onions, chopped

Heat oil in pan and cook onions till softened. I cut up my onions extra tiny so I don't have to bite into them later since I actually hate onions but like onion flavor.

• 1 1/2 teaspoons dried oregano
• 1 1/2 teaspoons ground cumin
• 1 1/2 pounds lean ground turkey

Add ingredients and brown turkey, breaking it up in the pan.

• 1/4 cup chili powder
• 2 bay leaves
• 1 tablespoon unsweetened cocoa powder
• 1 1/2 teaspoons salt
• 1/4 teaspoon ground cinnamon
• 1 28-ounce can whole tomatoes
• 3 cups beef stock or canned beef broth
• 1 8-ounce can tomato sauce

Add ingredients and let simmer for 45 minutes covered. Stir occasionally to make sure nothing stick to the bottom and burns.

• 3 15-ounce cans small white beans, rinsed, drained

Add beans and let simmer uncovered 15 minutes.

SB Day 3

2 mini quiche
2 cup iced coffee + skim milk

1 slice roast pork loin
1/3 grilled chicken breast
Spinach salad with mushrooms and balsamic vinaigrette
1 bottle unsweetened iced tea

bowl of turkey chili
1/2 bowl of steamed edamame in the pod
1 glass green matcha tea with stevia

SB Day 2

Doing ok. Felt a bit hungry last night. Will need to go grocery shop for some snacks tonight I think.

Food for today:

1 mini veggie quiche
2 cup coffee + skim milk
3/4 cup egg substitute nuked

2 string cheese sticks
1 can chicken breast + 3 tblsp hummus
1 bottle unsweetened ice tea

1 piece pan fried salmon fillet
2 steamed artichokes

SB Day 1

After long consideration I have decided I will try to lose a few (ok a LOT) of pounds using the South Beach diet. Hopefully I will stick with it and it will work for me. This is more of a daily food log than anything but my main problem with diets is always trying to figure out what one can and can't eat so hopefully this will help others out there.

Food so far today:

2 mini crustless veggie quiches containing reduced fat cheese, spinach, mushroom, leeks, and egg substitute made in a muffin pan so each one is about the size of a muffin bottom. I sprinkled a little grated gruyere on top.
2 cups of iced coffee with a splash of skim milk.
1 left over piece of chicken. (eh I had it so I slapped it on top)

Spinach salad with mushrooms, yellow peppers, grilled chicken breast slices, ham cubes, and red wine vinegar as dressing.
1 bottle unsweetened iced tea
1 stick string cheese

3 slices 75% fat free cheddar
Chicken and broccoli stir fry (1 breast + 2 stalks of broccoli)
1 cup of sugar free jello