SOUTH BEACH PHASE THREE MENU PLANS ============================== Phase 3 - Day 01 ============================== ----------------------- Breakfast ----------------------- ½ grapefruit 2 Vegetable Quiche Cups To Go [recipe] Oatmeal (½ cup old-fashioned oatmeal mixed with 1 cup nonfat milk, cook on low heat, and sprinkled with cinnamon and 1 Tbsp chopped walnuts) Coffee ----------------------- Lunch ----------------------- Roast Beef Wrap [recipe] Fresh Apple ----------------------- Dinner ----------------------- Moroccan Grilled Chicken [recipe] Steamed asparagus Couscous Mediterranean Salad [recipe] Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Strawberries with Vanilla Yogurt [recipe] ============================== Phase 3 - Day 02 ============================== ----------------------- Breakfast ----------------------- Fresh orange, sliced ¼ - ½ cup liquid egg substitute 2 slices Canadian bacon 1 slice whole grain bread Coffee ----------------------- Lunch ----------------------- South Beach Chopped Salad with Tuna [recipe] Sugar-free flavored gelatin dessert ----------------------- Dinner ----------------------- Stir Fry Chicken and Vegetables [recipe] Oriental Cabbage Salad [recipe] ----------------------- Dessert ----------------------- Lemon Zest Ricotta Crème [recipe] ============================== Phase 3 - Day 03 ============================== ----------------------- Breakfast ----------------------- ½ Grapefruit Egg white omelet with salsa 1 slice multi grain bread Coffee ----------------------- Lunch ----------------------- Open-faced ham and Swiss cheese sandwich on rye 1 fresh apple ----------------------- Dinner ----------------------- Broiled sirloin steak Creamed Spinach [recipe] Surprise South Beach Mashed "Potatoes" [recipe] Fresh Mozzarella-Tomato Salad [recipe] ----------------------- Dessert ----------------------- Chocolate-Dipped Apricots [recipe] ============================== Phase 3 - Day 04 ============================== ----------------------- Breakfast ----------------------- ½ grapefruit Oatmeal (½ cup old-fashioned oatmeal mixed with 1 cup nonfat milk, cook on low heat, and sprinkled with cinnamon and 1 Tbsp chopped walnuts) 1 poached egg 1 slice multi grain bread 1 tbsp low-sugar fruit spread Coffee ----------------------- Lunch ----------------------- Tomato stuffed with chicken salad Fresh melon wedge 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Snapper Provençal [recipe] Steamed snow peas Rice pilaf Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Chocolate-Stuffed Steamed Pear [recipe] ============================== Phase 3 - Day 05 ============================== ----------------------- Breakfast ----------------------- ½ grapefruit Western Egg White Omelet [recipe] ½ whole wheat English muffin Coffee ----------------------- Lunch ----------------------- Greek Salad [recipe] 4oz non-fat, sugar-free raspberry yogurt ----------------------- Dinner ----------------------- Beef, Pepper, and Mushroom Kabobs [recipe] Brown Rise Avocado and tomato salad Olive oil and vinegar to taste ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] ============================== Phase 3 - Day 06 ============================== ----------------------- Breakfast ----------------------- Fresh blueberries Cinnamon Surprise [recipe] Coffee ----------------------- Lunch ----------------------- Chicken Caesar Salad (no croutons) 2 Tbsp prepared Caesar dressing ----------------------- Dinner ----------------------- Savory Shrimp over Wild Rice [recipe] Arugula salad 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dessert ----------------------- Swiss Knight Fondue au Chocolate with fresh strawberries ============================== Phase 3 - Day 07 ============================== ----------------------- Breakfast ----------------------- Fresh orange, sliced Tomato and Herb Frittata [recipe] 1 slice multi grain toast 1 Tbsp low-sugar fruit spread Coffee ----------------------- Lunch ----------------------- Tuna, Cucumber, and Red Pepper Salad with Lemony Dill Dressing [recipe] Sugar-free flavored gelatin dessert ----------------------- Dinner ----------------------- Apricot-Glazed Cornish Hen [recipe] Couscous Bibb lettuce salad Olive oil and balsamic vinegar to taste or 2 Tbsp prepared low-sugar dressing ----------------------- Dessert ----------------------- Chocolate Sponge Cake [recipe] ============================== Phase 3 - Day 08 ============================== ----------------------- Breakfast ----------------------- 6oz Vegetable Juice Cocktail ¼ - ½ cup liquid egg substitute 1 slice Canadian bacon ½ whole wheat English muffin 1 tsp low-sugar fruit spread Coffee ----------------------- Lunch ----------------------- Grilled chicken salad 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dinner ----------------------- Grilled Rosemary Steak [recipe] Fresh steamed green beans Baked Tomatoes with Basil and Parmesan [recipe] Arugula and Wartercress Salad [recipe] 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dessert ----------------------- Fresh strawberries sand blueberries in Chocolate Cups [recipe] ============================== Phase 3 - Day 09 ============================== ----------------------- Breakfast ----------------------- Fresh orange, sliced 2 Vegetable Quiche Cups To Go [recipe] 1 slice multi grain toast Coffee ----------------------- Lunch ----------------------- Couscous Salad with Spicy Yogurt Dressing [recipe] Fresh nectarine ----------------------- Dinner ----------------------- Lemony Fish in Foil [recipe] Zucchini with dill Sliced tomato Sliced cantaloupe ----------------------- Dessert ----------------------- Strawberries in Balsamic Vinegar [recipe] ============================== Phase 3 - Day 10 ============================== ----------------------- Breakfast ----------------------- ½ grapefruit Oatmeal Pancake [recipe] Coffee ----------------------- Lunch ----------------------- Open-faced roast beef sandwich (3oz lean roast beef, lettuce, tomato, onion, mustard, 1 slice whole grain bread) Small Granny Smith apple ----------------------- Dinner ----------------------- Baked chicken breast Italian-Style Spaghetti Squash [recipe] Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Prepared low-sugar Italian dressing ----------------------- Dessert ----------------------- Sliced nectarines and fresh blueberries with 4 oz non-fat, sugar-free vanilla yogurt ============================== Phase 3 - Day 11 ============================== ----------------------- Breakfast ----------------------- Berry smoothie (8oz non-fat, sugar-free fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice; blend until smooth) Coffee ----------------------- Lunch ----------------------- Endive and Pecan Salad [recipe] Turkey-tomato pita (3oz sliced turkey, 3 tomato slices, ½ cup shredded lettuce, 1 tsp Dijon mustard in a whole wheat pita) 4 oz non-fat, sugar-free lemon yogurt ----------------------- Dinner ----------------------- Marinated London Broil [recipe] Grilled asparagus and peppers Herb-roasted new potatoes Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Individual Lime Cheesecakes [recipe] ============================== Phase 3 - Day 12 ============================== ----------------------- Breakfast ----------------------- ½ fresh grapefruit Tex-Mex gees (2 eggs scrambled with shredded Monterey Jack cheese and salsa) 1 slice whole grain toast Coffee ----------------------- Lunch ----------------------- Roast Beef Wrap (London broil left over from Day 11) [recipe] Fresh nectarine ----------------------- Dinner ----------------------- Grilled salmon with tomato salsa Grilled asparagus Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Chocolate-Dipped Apricots [recipe] ============================== Phase 3 - Day 13 ============================== ----------------------- Breakfast ----------------------- ½ fresh grapefruit Light Spinach Frittata with Tomato Salsa [recipe] Coffee ----------------------- Lunch ----------------------- Cottage cheese and chopped vegetables in red pepper cup Sliced cantaloupe with blueberries ----------------------- Dinner ----------------------- Tandorri Cornish Hens [recipe] Endive and Pecan Salad [recipe] Couscous Humus [recipe] with pita chips and fresh vegetables ----------------------- Dessert ----------------------- Pear poached in dry red wine ============================== Phase 3 - Day 14 ============================== ----------------------- Breakfast ----------------------- South Beach Blintz (1 egg beaten with 1/3 cup crumbled farmer cheese and Splenda to taste, fried in nonstick omelet pan with cooking spray) Coffee ----------------------- Lunch ----------------------- Chef's salad (at least 1oz each ham, turkey, and low -fat Swiss cheese on mixed greens) Olive Oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing 1 slice whole grain bread ----------------------- Dinner ----------------------- Lime-Baked Fish [recipe] Broiled Tomatoes [recipe] Steamed Brussels sprouts Artichoke salad (chilled cooked artichoke hearts with halved cherry tomatoes and chopped scallions) 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dessert ----------------------- Chocolate-Dipped Strawberries [recipe]