SOUTH BEACH PHASE ONE MENU PLANS ============================== Phase 1 - Day 01 ============================== ----------------------- Breakfast ----------------------- V8 6oz (2) Vegetable Quiche Cups To Go [recipe] Coffee ----------------------- Snack ----------------------- (1) Part-Skim Mozzarella Cheese Stick ----------------------- Lunch ----------------------- Sliced grilled chicken breast on romaine (2) Tbsp Balsamic Vinaigrette [recipe] Sugar-Free Jello Cup ----------------------- Snack ----------------------- Celery stuffed with 1 wedge Laughing Cow Light Cheese ----------------------- Dinner ----------------------- Grilled Salmon with Rosemary [recipe] Steamed Asparagus Tossed Salad Oil Vinaigrette ----------------------- Dessert ----------------------- Vanilla Ricotta Crème [recipe] ============================== Phase 1 - Day 02 ============================== ----------------------- Breakfast ----------------------- Tomato Juice 8oz 1/4 - 1/2 cup Liquid Egg Substitute 2 slices Canadian bacon Coffee ----------------------- Snack ----------------------- 1-2 Turkey Roll-ups [recipe] 2 Tbsp Cilantro Mayonnaise [recipe] ----------------------- Lunch ----------------------- South Beach Chopped Salad with Tuna [recipe] Sugar-Free Jello Cup ----------------------- Snack ----------------------- Celery stuffed with 1 wedge of Laughing Cow Cheese ----------------------- Dinner ----------------------- Baked Chicken Breast Roasted Eggplant and Peppers [recipe] Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) 2 Tbsp Balsamic Vinaigrette [recipe], or low-sugar prepared dressing ----------------------- Dessert ----------------------- Mocha Ricotta Crème [recipe] ============================== Phase 1 - Day 03 ============================== ----------------------- Breakfast ----------------------- V8 6oz Easy Asparagus and Mushroom Omelet [recipe] Coffee ----------------------- Snack ----------------------- 1 Part-Skim Mozzarella Cheese Stick ----------------------- Lunch ----------------------- Dilled Shrimp Salad with Herb-Dill Dressing [recipe] Sugar-Free Jello Cup ----------------------- Snack ----------------------- 1-2 Ham Roll-Ups [recipe] 2 Tbsp Cilantro Mayonnaise [recipe] ----------------------- Dinner ----------------------- Broiled Sirloin Steak Steamed broccoli Broiled Tomato [recipe] Surprise South Beach Mashed "Potatoes" [recipe] ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] ============================== Phase 1 - Day 04 ============================== ----------------------- Breakfast ----------------------- Tomato Juice 6oz. Eggs Florentine (1 poached egg served on 1/2 cup spinach sauteed in olive oil) 2 slices Canadian Bacon Coffee ----------------------- Snack ----------------------- Celery stuffed with 1 wedge Laughing Cow Light Cheese ----------------------- Lunch ----------------------- Chef's salad (at least 1oz each ham, turkey and lo-fat cheese on mixed greens) Oil Vinaigrette ----------------------- Snack ----------------------- 10 Cherry tomatoes stuffed with 1/2 cup of cottage cheese ----------------------- Dinner ----------------------- Orange Roughy in Scallion and Ginger Sauce [recipe] Steamed snow peas Shredded cabbage sauteed in olive oil ----------------------- Dessert ----------------------- Mocha Ricotta Crème [recipe] ============================== Phase 1 - Day 05 ============================== ----------------------- Breakfast ----------------------- V8 6oz Western Egg White Omelet [recipe] Coffee ----------------------- Snack ----------------------- 1-2 Turkey Roll-Ups [recipe] 2 Tbsp Cilantro Mayonnaise ----------------------- Lunch ----------------------- Gazpacho Grilled sirloin hamburger steak (no bun) Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil vinaigrette ----------------------- Snack ----------------------- Cucumber rounds with Salmon spread ----------------------- Dinner ----------------------- Balsamic Chicken [recipe] Stewed Tomatoes and Onions [recipe] Steamed spinach Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil vinaigrette ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] ============================== Phase 1 - Day 06 ============================== ----------------------- Breakfast ----------------------- Tomato Juice 6oz. Scrambled eggs with fresh herbs and mushrooms 2 slices of Canadian Bacon Coffee ----------------------- Snack ----------------------- 1 Part-Skim Mozzarella Cheese Stick ----------------------- Lunch ----------------------- Chicken Caesar salad (no croutons) 2 Tbsp prepared Caesar dressing ----------------------- Snack ----------------------- 1/2 cup low-fat cottage cheese with 1/2 cup chopped tomatoes and cucumbers ----------------------- Dinner ----------------------- Mahi mahi Oven-Roasted Vegetables [recipe] Arugula salad 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dessert ----------------------- Lemon Zest Ricotta [recipe] ============================== Phase 1 - Day 07 ============================== ----------------------- Breakfast ----------------------- V8 6oz Smoked Salmon Fritatta [recipe] Coffee ----------------------- Snack ----------------------- Celery stuffed with a wedge Laughing Cow Light Cheese ----------------------- Lunch ----------------------- Crab Cobb Salad [recipe] Sugar-free Jello Cup ----------------------- Snack ----------------------- 2 slices low-fat mozzarella cheese with 2 slices of Tomato sprinkled with Balsamic vinegar ----------------------- Dinner ----------------------- Marinated London Broil [recipe] Spinach-Stuffed Mushrooms [recipe] Surprise South Beach Mashed "Potatoes" [recipe] Tossed salad Olive Oil Vinaigrette ----------------------- Dessert ----------------------- Lime Zest Ricotta Crème ============================== Phase 1 - Day 08 ============================== ----------------------- Breakfast ----------------------- Light Spinach Fritatta with Tomato Salsa [recipe] Coffee ----------------------- Snack ----------------------- 1 Part-Skim Mozzarella Cheese Stick ----------------------- Lunch ----------------------- Sliced steak (leftover London broil) on mixed greens 2 Tbsp Balsamic Vinaigrette [recipe] Sugar-free flavored gelatin dessert ----------------------- Snack ----------------------- Humus [recipe] with raw vegetables ----------------------- Dinner ----------------------- Savory Chicken Sauté [recipe] Surprise South Beach Mashed "Potatoes" [recipe] Fresh steamed green beans Boston lettuce and pecan salad Olive oil and vinegar to taste ----------------------- Dessert ----------------------- Vanilla Ricotta Crème [recipe] ============================== Phase 1 - Day 09 ============================== ----------------------- Breakfast ----------------------- 6oz Vegetable Juice Cocktail 2 Vegetable Quiche Cups To Go [recipe] Coffee ----------------------- Snack ----------------------- 1-2 Turkey Roll-Ups [recipe] 2Tbsp Cilantro Mayonnaise (optional) [recipe] ----------------------- Lunch ----------------------- Greek Salad [recipe] Sugar-free flavored gelatin dessert ----------------------- Snack ----------------------- Celery stuffed with 1 wedge Laughing Cow Light Cheese ----------------------- Dinner ----------------------- Fish Kabobs [recipe] Oven-Roasted Vegetables [recipe] Sliced English cucumber with olive oil ----------------------- Dessert ----------------------- Lemon Zest Ricotta Crème [recipe] ============================== Phase 1 - Day 10 ============================== ----------------------- Breakfast ----------------------- 6oz Tomato Juice ----------------------- Snack ----------------------- Egg white omelet with chopped Canadian bacon and mushrooms Coffee ----------------------- Lunch ----------------------- Salad Niçoise [recipe] ----------------------- Snack ----------------------- ½ cup low-fat cottage cheese ----------------------- Dinner ----------------------- Cracked Pepper Steak [recipe] Broiled Tomato with Pesto [recipe] Steamed broccoli Mixed field greens Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] ============================== Phase 1 - Day 11 ============================== ----------------------- Breakfast ----------------------- 6oz Tomato Juice Cheesy Fritatta [recipe] Coffee ----------------------- Snack ----------------------- 1-2 Turkey Roll-Ups [recipe] 2Tbsp Cilantro Mayonnaise (optional) [recipe] ----------------------- Lunch ----------------------- Gazpacho [recipe] Grilled sirloin hamburger steak (no bun) Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Snack ----------------------- Fresh Mozzarella cheese balls ----------------------- Dinner ----------------------- Gingered Chicken Breast [recipe] Steamed snow peas Oriental Cabbage Salad [recipe] ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] ============================== Phase 1 - Day 12 ============================== ----------------------- Breakfast ----------------------- 6oz Vegetable Juice Cocktail Broccoli and Ham Fritatta [recipe] Coffee ----------------------- Snack ----------------------- 1 wedge Laughing Cow Light Cheese ----------------------- Lunch ----------------------- Chicken-Pistachio Salad [recipe] ----------------------- Snack ----------------------- Fresh mozzarella cheese balls ----------------------- Dinner ----------------------- Poached Salmon with Cucumber Dill Sauce Edamame Salad Broiled Tomatoes Steamed asparagus ----------------------- Dessert ----------------------- Lemon Zest Ricotta Crème [recipe] ============================== Phase 1 - Day 13 ============================== ----------------------- Breakfast ----------------------- Baked eggs in Canadian bacon cups Coffee ----------------------- Snack ----------------------- Celery stuffed with 1 wedge Laughing Cow Light Cheese ----------------------- Lunch ----------------------- Poached Salmon Spinach Salad (poached salmon left over from Day 12) [recipe] Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Snack ----------------------- Humus with raw vegetables [recipe] ----------------------- Dinner ----------------------- Grilled Steak with Tomato Relish [recipe] ----------------------- Dessert ----------------------- Mocha Ricotta Crème [recipe] ============================== Phase 1 - Day 14 ============================== ----------------------- Breakfast ----------------------- Artichokes Benedict [recipe] Mock Hollandaise Sauce [recipe] Coffee ----------------------- Snack ----------------------- 1-2 Turkey Roll-Ups [recipe] 2Tbsp Cilantro Mayonnaise (optional) [recipe] ----------------------- Lunch ----------------------- Cottage cheese and chopped vegetables in red pepper cup ----------------------- Snack ----------------------- Humus with raw vegetables [recipe] ----------------------- Dinner ----------------------- Grilled chicken breast with grilled vegetables and fennel or endive ----------------------- Dessert ----------------------- Sugar-free flavored gelatin dessert with a tablespoon fat-free frozen whipped topping, or whipping cream with sugar substitute to taste