SOUTH BEACH PHASE TWO MENU PLANS ============================== Phase 2 - Day 01 ============================== ----------------------- Breakfast ----------------------- 1 cup Fresh Strawberries 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 ----------------------- Snack ----------------------- 1 Hard-Boiled Egg ----------------------- Lunch ----------------------- Mediterranean Chicken Salad [recipe] ----------------------- Snack ----------------------- Fresh Pear with 1 Wedge Laughing Cow Light Cheese ----------------------- Dinner ----------------------- Spinach-Stuffed Salmon Fillet [recipe] Vegetable Medley Tossed Salad Olive oil and Vinegar to taste, or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Chocolate-Dipped Strawberries [recipe] ============================== Phase 2 - Day 02 ============================== ----------------------- Breakfast ----------------------- Berry smoothie (8oz non-fat, sugar-free fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice; blend until smooth) Coffee ----------------------- Snack ----------------------- 1 Hard-Boiled Egg ----------------------- Lunch ----------------------- Lemon Couscous Chicken [recipe] Tomato and cucumber slices ----------------------- Snack ----------------------- 4oz Non-Fat, sugar free yogurt ----------------------- Dinner ----------------------- Meat Loaf [recipe] Steamed asparagus Mushrooms sautéed in olive oil Sliced Bermuda onion and tomato drizzled with olive oil ----------------------- Dessert ----------------------- Sliced cantaloupe with 2 Tbsp ricotta cheese ============================== Phase 2 - Day 03 ============================== ----------------------- Breakfast ----------------------- 1 cup high-fiber cereal (such as Uncle Sam) with ¾ cup nonfat milk 1 cup fresh strawberries Coffee ----------------------- Snack ----------------------- Small Granny Smith apple with 1 Tbsp peanut butter ----------------------- Lunch ----------------------- Greek Salad [recipe] ----------------------- Snack ----------------------- 4oz. non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Herb-Marinated Chicken [recipe] Perfection Salad [recipe] Steamed juienned zucchini and yellow squash ----------------------- Dessert ----------------------- Fresh pear with ricotta cheese and walnuts ============================== Phase 2 - Day 04 ============================== ----------------------- Breakfast ----------------------- ½ fresh grapefruit 1 slice toasted whole wheat bread topped with 1 oz sliced reduced-fat cheddar cheese, broiled until cheese melts Coffee ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Lunch ----------------------- Chef's salad (at least 1oz each: turkey, roast beef, and low-fat cheese on mixed greens) 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Snack ----------------------- Small Granny Smith apple with 1 wedge Laughing Cow Light Cheese ----------------------- Dinner ----------------------- Asian Style Chicken Packets with Vegetables [recipe] Oriental Cabbage Salad [recipe] ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] ============================== Phase 2 - Day 05 ============================== ----------------------- Breakfast ----------------------- Berry smoothie (8oz non-fat, sugar-free fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice; blend until smooth) Coffee ----------------------- Snack ----------------------- 1 hard-boiled egg ----------------------- Lunch ----------------------- Open-faced roast beef sandwich (3oz lean roast beef, lettuce, tomato, onion, mustard, 1 slice whole grain bread) ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Stir-fry Chicken and vegetables [recipe] Tossed Salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- ½ cup fat-free, sugar-free vanilla pudding with 3-4 sliced strawberries ============================== Phase 2 - Day 06 ============================== ----------------------- Breakfast ----------------------- 6oz Vegetable Juice Cocktail 1 poached egg 1 whole wheat English muffin Coffee ----------------------- Snack ----------------------- Small Granny Smith apple with 1 Tbsp peanut butter ----------------------- Lunch ----------------------- ¾ cup cottage cheese with 1/4 cantaloupe, sliced 4 whole wheat crackers Sugar-free flavored gelatin dessert ----------------------- Snack ----------------------- Humus with raw vegetables [recipe] ----------------------- Dinner ----------------------- Easy Chicken in Wine Sauce [recipe] Italian-Style Spaghetti Squash [recipe] Arugula, spinach, and walnut salad Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Pistachio Bark [recipe] ============================== Phase 2 - Day 07 ============================== ----------------------- Breakfast ----------------------- ¼ cantaloupe 1 slice toasted whole wheat bread topped with 1 oz sliced reduced-fat cheddar cheese, broiled until cheese melts Coffee ----------------------- Snack ----------------------- 4oz Non-Fat, sugar free yogurt ----------------------- Lunch ----------------------- Tomato stuffed with tuna salad (3oz water-packed tuna, 1 Tbsp chopped celery, 1 Tbsp mayonnaise), served on a bed of salad greens ----------------------- Snack ----------------------- Baba Ghannouj [recipe] with raw vegetables or wrapped in a lettuce leaf ----------------------- Dinner ----------------------- Marinated Flank Steak [recipe] Green and yellow wax beans with red pepper sautéed in olive oil Surprise South Beach Mashed "Potatoes" [recipe] Tossed salad (mixed greens, cucumbers, green pepper, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Sliced cantaloupe with lime wedge ============================== Phase 2 - Day 08 ============================== ----------------------- Breakfast ----------------------- Sunrise Parfait [recipe] Coffee ----------------------- Snack ----------------------- 1 hard-boiled egg ----------------------- Lunch ----------------------- Apple-Walnut Chicken Salad [recipe] ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Broiled Sole in Light Cream Sauce [recipe] Broiled Tomato [recipe] Bibb lettuce salad Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Lemon Zest Ricotta Crème [recipe] ============================== Phase 2 - Day 09 ============================== ----------------------- Breakfast ----------------------- Eggs Florentine (1 poached egg served on ½ cup spinach sautéed in olive oil) Coffee ----------------------- Snack ----------------------- Small Granny Smith apple with 1 Tbsp peanut butter ----------------------- Lunch ----------------------- Tomato-Basil Couscous Salad [recipe] ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Salsa Chicken [recipe] Tossed salad (mixed greens, cucumbers, green pepper, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Chocolate Cups [recipe] ============================== Phase 2 - Day 10 ============================== ----------------------- Breakfast ----------------------- Oatmeal Pancake [recipe] Coffee ----------------------- Snack ----------------------- Small Granny Smith apple with 1 Tbsp peanut butter ----------------------- Lunch ----------------------- Chicken and Raspberry Spinach Salad (cold chicken breast left over from Day 9) [recipe] ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Meat Loaf [recipe] Italian-Style Spaghetti Squash [recipe] ----------------------- Dessert ----------------------- Strawberries with Splenda (or sugar substitute of your choice) or dollop of fat-free frozen whipped topping ============================== Phase 2 - Day 11 ============================== ----------------------- Breakfast ----------------------- 1 cup Fresh Strawberries 1 cup high-fiber cereal (such as Uncle Sam) with ¾ cup nonfat milk Coffee ----------------------- Snack ----------------------- 1 hard-boiled egg ----------------------- Lunch ----------------------- Turkey-tomato pita (3oz sliced turkey, 3 tomato slices, ½ cup shredded lettuce, 1 tsp Dijon mustard in a whole wheat pita) ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Cod en Papillote [recipe] Bibb lettuce salad Olive oil and balsamic vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Baked apple ============================== Phase 2 - Day 12 ============================== ----------------------- Breakfast ----------------------- ½ grapefruit 1 egg, any style 1 slice 7-grain bread Low-sugar preserves Coffee ----------------------- Snack ----------------------- 1 part-skim mozzarella cheese stick ----------------------- Lunch ----------------------- Tomato Soup [recipe] Chopped sirloin beef patty with 1 slice tomato and 1 slice onion in ½ whole wheat pita ----------------------- Snack ----------------------- Baba Ghannouj [recipe] with raw vegetables or wrapped in a lettuce leaf ----------------------- Dinner ----------------------- Grilled Chicken Salad with Tzatziki Sauce [recipe] Broiled asparagus with drizzled olive oil Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dessert ----------------------- Fresh pear with ricotta cheese and walnuts ============================== Phase 2 - Day 13 ============================== ----------------------- Breakfast ----------------------- 1 cup blueberries 1 scrambled egg with tomato salsa 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 ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Lunch ----------------------- Tuna salad (3oz water-packed tuna, 1 tbsp chopped celery, 1 tbsp mayonnaise, 3 slices tomato, 3 slices onion) in a whole wheat pita ----------------------- Snack ----------------------- 1 part-skim mozzarella cheese stick ----------------------- Dinner ----------------------- Pan Roasted Steak and Onions [recipe] South Beach Salad [recipe] Steamed broccoli ----------------------- Dessert ----------------------- Chocolate-Dipped Strawberries [recipe] ============================== Phase 2 - Day 14 ============================== ----------------------- Breakfast ----------------------- 6oz Vegetable Juice Cocktail Baked eggs in Canadian bacon cups 1 slice 7-grain breast, toasted Coffee ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Lunch ----------------------- Portobello Pizza [recipe] ----------------------- Snack ----------------------- Small Granny Smith apple with 1 wedge laughing Cow Light Cheese ----------------------- Dinner ----------------------- Grilled salmon Couscous White Asparagus Salad [recipe] ----------------------- Dessert ----------------------- Fresh Strawberries with Lime Zest Ricotta Crème [recipe]