Here is my menu.....please let me know......

[coulditbe1]

Okay, if it is at all possible, I liked someone to please go over my daily menu with me for the next little while until I can get a grasp on this wol.......THANK YOU THANK YOU THANK YOU!!

Okay......

Breakfast: Two whole grain waffles with 1teas. pb and 2teas. sf jam, one scrambled egg, 1/2 glass milk and one tomatoe....(I need to go grocery shopping, so I'm just trying to meet the food template today)

Snack: String cheese and almonds
Lunch: Salad with veggies and tuna, sf jello, milk
Snack:celery and peanut butter
dinner: Chicken stir fry with canoil oil and lots of veggies

Please let me know what I can different, if I need to do anything. I'm stalled out at 17lbs lost and can't seem to get the scale to move for anything.....I haven't cheated once since July 17th, the day I started the plan.....I can't figure it out. I have been drinking my water etc. Thanks again!!

[nancy]

Sorry, right now I don't have much time.

But what is your plan for reintroducing your starches & fruits? Are you staying with one starch or one fruit with a meal for a week to see how it affects you?

It would really help if you give the amounts & are more exact about what the foods are....

What kind of waffles are those?
What are the ingredients in them?
Exactly what type of starch is in the waffles?

What kind of milk?

What kind of peanut butter & what measurement each time?

Include # cups of veggies each time.

Measurements of cheese, tuna, dairy, chicken, nuts, jello each time.

Measurement of good fats with each meal.

(You are definitely doing the right thing by SBD, by not measuring everything. But it's hard for someone else to know just what you're doing. Since the scale isn't going down, let's make sure you're not inadvertently overlooking something.)

And would you please list daily exactly what exercise you're doing? Strength & cardio are important to keep your metabolism up so that you keep losing.

Originally Posted by coulditbe1

Breakfast: Two whole grain waffles with 1teas. pb and 2teas. sf jam, one scrambled egg, 1/2 glass milk and one tomatoe....(I need to go grocery shopping, so I'm just trying to meet the food template today)
Snack: String cheese and almonds
Lunch: Salad with veggies and tuna, sf jello, milk
Snack:celery and peanut butter
dinner: Chicken stir fry with canoil oil and lots of veggies

[coulditbe1]

okay....let's see.......my plan for starches and fruits? Well I just thought that
I would try breakfast first because my eggs were just about ready to make me vomit.....LOL......I tried fruit with lunch or for an afternoon snack coupled with a protein......Some days that varies and if I do happen to have an egg or something for breakfast, then I have one piece of bread for lunch and make like a tuna sandwhich or something. The first week, I would say that I went overboard and had starch probably like 2 or 3 times a day......then I realized what I was doing and backed off.......I now have it once along with a fruit.

Vans All Natural waffles.....for 2 waffles
Total fat 6g
fiber 5g
sugars 4
protein 5

Ingredients.....Water, whole wheat flour, wheat flour, canola oil, dried honey, baking powder, fructose, inulin, soy flour, oat fiber, salt, barley, rye, oats, corn, millet, buckwheat, flaxseed, soy lecithin, soybean oil, ascorbic acid

My milk is 1%
the peanut butter is skippy's natural......I would say probably 2teas. at the most

The veggies I'm struggling with for Breakfast.....I need to get some V8 I guess.....this morning I had a tomato and for lunch ended up eating some chili.....the can of chili......with two tomatos and a glass of milk....1 cup

I'm having a hard time with all the measurements, because I thought I wasn't supposed to "measure" or count. I do eat until satisfied and haven't felt "full" since I started eating this way.

If and when I have sf jello, I always, always, always have the prepackaged serving size of jello....the cups they sell....kwim? I don't have "healthy" fats with EVERY meal........oh maaaaaaaaannnn.......I'm feeling really overwhelmed. Tantrum Seriously.......I'm totally confused...like for breakfast....if I want cereal tomorrow a.m........what do I have to make it "well rounded" ......

Excersice......tonight I'm going to walk 2miles on the treadmil along with rehab for my knee.......which include knee bends, squats, toe ups and a basic step......I also am doing crunches, and pushups......

[nancy]

Originally Posted by coulditbe1

I'm having a hard time with all the measurements, because I thought I wasn't supposed to "measure" or count. I do eat until satisfied and haven't felt "full" since I started eating this way.

You're absolutely right about that. It's just that often those of us with weight problems (and probably most Americans) aren't used to recommended portions. Many of us aren't so sure whether we're satisfied, full, craving, or hungry. But if you're absolutely sure you're following the portion guidelines on the Meal Model, it is better not to measure. I just thought you might be overlooking something about portions. I am surprised you're not hungry if that's all you're eating and if you're following the portion guidelines. Possibly you're eating so few calories that your metabolism has slowed down too much.

(For veggies, it is important to have 2 cups with lunch & dinner & 1/2 cup with breakfast. It's also best to have a variety of veggies.)

You don't have to have the tsp of "healthy" fats with breakfast, but it's recommended. I always have the olive oil with breakfast now because I've found that if I don't I'm hungrier the rest of the day.

The TBSP of good fat with lunch and dinner is "required" on SBD. (It is important not to overdo the good fat, though.)


I am surprised you're not getting cravings, because some of those foods aren't SBD-friendly. It is possible they could be interfering with your weight loss.


We do need to carefully read the ingredients and nutritional info on everything we buy.

For example, the waffles include:

"wheat flour".... That means refined flour. That's a food to avoid.
We only want 100% whole grain.

added honey and fructose...We don't want added sugars.

corn...that's a food to avoid. If it was a very small amount, it might be OK. But if you don't know, it's best to avoid.

soybean oil...that's not the best oil.


You don't know how much soybean oil, canola oil, or flours are in the product.

I don't know if the lecithin or inulin or soy flour are OK.

It's safest not to have preprepared things, (when you can't control the ingredients) unless you're sure it's OK'd. Many people on SB only make their own SBD-friendly waffles.


Skippy natural pb contains added sugar & palm oil. (I looked it up on the internet.) It has 3 Gms sugar per 2 TBSP. Mine (Adam's) has 1 Gm sugar per 2 TBSP.

Do you mean you had a can of premade chili? If so, you'd better carefully check the ingredients. I've never seen one that's OK.


For breakfast...You can have other sources of lean protein besides eggs. You don't have to have eggs. V-8 juice would be good, or you can have other veggies with breakfast. Really, most people do get used to it. As I said, I would have the 1 tsp of oil. So, I would have the cereal with a veggie, a protein, and 1 tsp oil.

If you stick to one starch or fruit at a time, you may be able to find out which work for you to lose weight. It's safest to have one low-glycemic cereal for the entire week. For many people that's 100% oatmeal (not fast-cooking type). Then the second week, a fruit could be added to another meal. A small apple is a low-glycemic fruit.

That's great that you're exercising. If you have a physical therapist, maybe you could ask her about good ways for you to build muscle mass.? Muscle mass helps keep up metabolism.


I know I may sound picky, but maybe it'll help you go back to losing weight. This is what's worked for me. I wouldn't risk eating those waffles or peanut butter. I do need to be really picky and careful or I don't lose.

I hope other people give you their input.


P.S. Because my father's condition is worsening, I may be too busy to respond to you sometimes. I hope you keep posting your daily menu.

P.S.S. Please don't get overwhelmed or discouraged. I was confused at first & made lots of mistakes. But went on to lose 35 pounds & to get to my goal weight. Just keep practicing, learning, & hanging in there!

[coulditbe1]

Oh my gosh......I didn't know anything about your Dad.....I'm so sorry.....:Sympathy: Thank you, thank you, thank you for your imput. I'm not going near the waffles.......I switch peanut butter and I will try to get a healthy oil in with both lunch and dinner......

so you think I'm not getting enough calories? Gosh this whole time I thought I could be getting too much. I didn't realize that was the thing in question. You mentioned somethings weren't sb friendly.....are those the waffles and peanut butter? Is there anything else? Gosh, I guess I need to refocus and start over again on phase 2......thanks again for the info and the responses!! I will continue to post my menus........

[nancy]

Thank you, coulditbe.

Yes, I did mean the waffles and pb. And really carefully check the ingredients & nutritional info on any pre-made foods. Breads & cereals too. Not many premade foods are SBD-friendly. The book talks about how it's best to start with your own, whole, nutritionally-dense foods. It's often best to make your own, if you have time. For many of us, it's when we use preprepared (more processed) foods that we have trouble. It's best to make sure it's OK'd for SBD before using it. You can check with other people here on the internet.

I'm not sure about your total daily food. (Again here, we don't need to count daily calories. SBD takes care of that if we follow the guidelines.) I just know that I ate everything allowed, including the 2-3 cups dairy and 2 TBSP peanut butter or I was hungry.

But keep posting & getting input & suggestions from other people. Keep up the good work!!! Congrats on the 17 pounds already!!! :Clap:

[coulditbe1]

Okay my menu for Aug. 30th...........

Breakfast: 1 c cooked oatmeal, sweetened with Splenda and about 1/3 cup 1% milk, one cheese stick, one tomato and 1 cup 1% milk to drink

Thats all I have so far.

[nancy]

Originally Posted by coulditbe1

1 c cooked oatmeal ...

OK. Was that 1/2 cup uncooked old fasioned oatmeal to start?

[coulditbe1]

well it is old fashioned oatmeal.....I made a whole big pot full.....for the boys and I this morning......I seem to remember somewhere that it is like rice.......you can double the cooked amount. So 1/2 cup uncooked would be 1 cup cooked. I just did it like that being since I put 2 cup of uncooked in.....enough for everyone.

For lunch.....2 cups of carrots, cauliflower, and broccoli *steamed* ......for protein......I'm having one can of the canned chicken (like tuna, but it's chicken) with 1 teas. of light mayo, some dill relish, and eating it in celery stalks.........one peach and 1 cup of 1%milk......I think that is everything I need for lunch..........right?

[Mindy moves on!]

Hi Coulditbe!

Nancy is right about making sure the grains you are eating are whole grains. Once you transition from Phase 1 into Phase 2 it is possible you will stall for a little while. This is because your body is getting used to the increased carb intake again. So it is very important to introduce those carbs slowly.

You said you had 2 waffles on that first menu. You should have one waffle. Your waffles also have wheat flour in them, which Nancy reminded you are refined. Why don't you pick up some whole grain pastry flour and make waffles from that? There is a recipe for them on this board or it is in the South Beach Quick & easy book if you have that. I make some on the weekend and freeze them so I end up with toaster waffles on busy mornings.

Watch the sugars too. We are not supposed to have more than 3 gms of added sugar per food item. Something you listed had 4 grams.

I am sure that these little tweaks will help you get your diet in line and you will begin to lose again. Check out the thead at the top of this forum about transitioning into Phase 2. Most important is to READ ALL FOOD LABELS.