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Jan 2, 2008 06:42 AM

South Beach phase 1 recipes and suggestions?

So, I am starting SB phase 1 tomorrow. I have been recently diagnosed with insulin resistance and I am not a huge fan of dumping a bunch of pills into my system. I am going to try and flip my insulin resistance with watching glycemic levels and hell, realistically, if I can fit into my lime green capris again I will be one happy girl.

Anyone done SB or doing SB? I am interested in phase one recipes and snack ideas other than the lonely green salad with a smattering of tomato and peppers. I am headed to the store today to get some chicken and ground sirloin to grill off today to have at the ready as well as string cheese and pistachios. The only thing that really sucks is the time of the year...produce is $$$$$$$$$$ in NE Ohio right now. Can't we move the New Year to June?????

Happy New Year and thanks so much in advance!


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  1. Funny, one of the blogs in my Reader is starting the new year going through her Phase 1 recipes. I think you'll find a lot of good recipes in her archives, too:

    1. My doctor recommended the SB diet for me a few years ago for health reasons. I lost a LOT of weight, and felt great. I knew it was going to have to regulate my insulin for the rest of my life, so that was good motivation. I bought bothe the diet book, along with the diet cookbook. The cookbook obviously had recipes, but it also will trigger ideas for menus. And there were a few marinades that I routinely use- I just don't tell people they are from a "diet" program. Good luck- it really works for regulating your levels, and the added bonus of losing wieght, lowering cholestrol and trigliceride levels is great.
      As I am sure you know, SB is not a carb free diet- though I did miss white potatoes and bread at the beginning.

      2 Replies
      1. re: macca

        I have the book but need suggestions for breakfast. It needs to be quick and/or on the go. I dont particularly like eggs.

        1. re: SAnativegirl

          I like eggs, but for breakfast, I usually have either TJ or Fage fat free greek yogurt with fruit. In the winter months, I buy Wymans raspberries or blueberries. Easy, quick and good!

      2. I've done SB on and off for a couple of years. That is, whenever my weight starts to creep up I go back on it for a week or two. All the SB cookbooks have recipes that in my opinion are pretty good, There's one for fish baked in yogurt and Indian spices that I made a lot in Phase 1. For breakfast in Phase 1, I have have either an egg and a slice of Canadian bacon or plain, nonfat yogurt sprinkled with chopped nuts. Good luck!

        1. Chelley, really glad to see your post as I just started SB diet on Jan 1. Live in Columbus, OH, so can commiserate about lack of fresh produce. I have been successful on the SB diet before, so hopefully I can share some advice. I shop at Giant Eagle, don't know if they have those by you. Went to the store New Year's eve and stocked up on salad stuff and lots of veggies.

          1) Made a big pot of ratatouille using eggplant, different colored peppers, onion, canned tomatoes and fresh herbs. You can also freeze this in small amounts. Very useful for veggies, omelet or frittata fillings.
          2) Roasted some white cauliflower with a little EVOO and garlic, kosher salt and pepper. Useful for veggies.
          3) bought big tub of low fat ricotta cheese. use recipes from the book for late night snacking with dash of vanilla, Splenda, etc.
          4) bought big jar of extra crunchy peanut butter
          5) stocked up on sugar free jello, pudding and fudgesicles for snacking
          6) bought big bags of uncooked shrimp and sea scallops, as I don't get to the store often enough through the week for fresh fish
          7) bought some salmon fillet, which I poached in stock, white wine & seasonings and will use for lunch and dinner
          8) cooked up some of the breakfast egg cups from the recipe in the book, froze them to bring to work and microwave for breakfast
          9) stocked up on Arizona diet peach iced and green tea as well as Lipton to bring to work
          10) bought some low carb Coffee Mate creamer for use at work
          11) bought some flank steak, skinless, boneless chicken breast and whole chickens
          12) Made a weeknight menu for the house so I can pre-plan dinners and kids can help prepare salads, veggies, etc.
          13) stocked up on low fat cheese including Laughing Cow, string cheese, etc.

          Keep in touch, let me know if you want some specific recipes. Phase 1 is really boring, but you can get through it if you are willing to spend some $$, sacrifice some taste and buy some interesting veggies (asparagus, artichokes, cauliflower, green beans, peppers, etc.).

          4 Replies
          1. re: Diane in Bexley

            Good list. Flank steak, salmon, shrimp and scallops are all things I'll eat in Phase 1. They are so good you don't feel like you're depriving yourself. And I love the sugar-free Fudgsicles.

            1. re: Diane in Bexley

              Ohhhh, Diane, do I have Giant Eagle. Jeez o man, they are OUTRAGEOUS! I did, however, get the BOGO brocolli that was on last week. We have a Marc's you have one? Its a strange little store but has really reasonable and fresh produce like a giant box of spring mix for 4 and change, grape tomatoes for 1.50/pint, nuts pretty cheap and they actually had the Cardinis Ceasar dressing that was recomended by South Beacher Kaylen for 2 bucks. (I hate it!).

              I froze my ass of tonight in the 10 degree weather and grilled off some sirloin burgers, lemon pepper chicken tenderloins and some steaks. We ate the steaks tonight with a giant greek salad and I am going to wrap the burgers and tenders for grab and go proteins. I also made a soup tonight with hot italian turkey sausage, white beans, chicken broth and spinach. It is damn tasty. I probably went over the milk allowance today but if I didn't have a latte, I was going to take a life. (skim, sugar free, 1 splenda, no whip).

              In the beginnings of phase 1, do you find yourself hungier than normal? I feel like my body processed a HUGE salad with cukes, tomato, peppers, feta and chicken breast today in no time at all. Maybe its because I didn't have the pita that usually comes with it?

              SB Day 2, tired but hanging in there!

              1. re: chelleyd01

                Chelley, yes we do have a Marc's, although it is not close by. I don't find their produce very fresh or their meat very good, but good place to buy canned and frozen things, although we don't eat much processed food. Made stir fry with B/S chix breast with broccoli the other night. Planning to buy some tuna steaks for family dinner Sun at GE and serve with green beans almondine and ratatouille. Had bought a big bag of almonds but I have managed to snack through those. Really missing the carbs!

                1. re: Diane in Bexley

                  I love Marcs produce but Ill be damned if I'd buy their meat. I am going to plow through another bag of pistachios shortly. I forgot how much I like TOAST with my eggs. Sigh. 9 more days....9 more days.....

            2. I found it very helpful to prep things in advance -- especially breakfast meats since I'm in love with my snooze button. The spinach egg cups mentioned above are very convenient, not bad, and freeze very well. Beans of all sorts really help to pump up those anemic winter salads. Personally, I couldn't stand the ricotta/splenda desserts suggested in the book (nasty!). Some of the Crystal Light sugar free powdered drinks are pretty good. I liked the grapefruit and raspberry lemonade.
              Last note, your grill will be your best friend.
              Last, last note - please don't try to extend phase 1 beyond the initial two weeks. There is a big problem with people doing that because they loose so much weight initially...but it's not good for you. (and after two weeks, those phase II menus look down right decadent!)

              2 Replies
              1. re: sebetti

                So true, sebetti! After two weeks a piece of whole wheat bread or an apple is so delicious. Not to mention a glass of wine.

                1. re: NYCkaren

                  Loads of recipes and info here:

                  And don't forget chickpeas - they are your P1 friends :)