© 2012 ~ Cizon Sauceda
Phase 1 Sample Menu
Try to eat every 3 - 4 hours so you do not go hungry. Drink your water!!!
You really should not be hungry once you get going on this lifestyle.
A Day Living the Lifestyle
BREAKFAST
Protein (Qty unlimited): 1-2 egg(s), scrambled
Vegetable (minimum 1/2 cup): 1/4 cup beans (usually black or pinto)
Fruit (NONE ALLOWED)
Starch (NONE ALLOWED)
Milk (2 c daily): 1/2 cup milk, fat-free or 1%
Fat (1 tsp oil or mayo or optional): 1 tsp evoo
For breakfast I like to add a few more veggies to the 1/2 c minimum. So if you are counting calories (and you don't have to on the SBD) then just include the extra's in your count. I usually take couple of tbsp of chopped onion, 1 tsp of choppped garlic, 1/2 bell pepper diced and sautee this in the extra virgin olive oil. Take your egg(s) and add just a tbsp or two of milk to them before cooking. Do a quick squirt of cooking spray in the pan to scramble the eggs. Once I scramble everything together I'll add the beans just to warm them slightly. Top with a couple of tbsp of salsa if you want. I'll also have one or two cups of coffee (my caffeine limit for the day) shared between breakfast and the morning snack.
*SNACK:
A great mid-morning snack is 6 oz v8 or tomato juice and a string cheese stick.
LUNCH:
Protein (Qty unlimited): 2-3 oz of salmon or water packed tuna, drained
Vegetables (minimum 2 cups): 1 1/2 cups of spring salad mix; 1/4 cup garbanzo beans (chickpeas); 1/8 cup diced bell pepper; 1/8 cup diced onion
Fruit (NONE ALLOWED)
Starch (NONE ALLOWED)
Milk (Maximum of 2 c daily): None
Fat (1 tbsp oil or mayo or optional): 1 tbsp salad dressing
*SNACK:
Mix in 15 almonds (or choose nut of your choice using correct amount - see choices)
with 1/2 cup low-fat plain yogurt and add a couple of teaspoons of splenda.
DINNER:
Protein (Qty unlimited): 3 - 4 oz broiled or baked chicken breast
Vegetables (minimum 2 cups): 2 c. choice of veggie (see Foods To Eat List)
Fruit (NONE ALLOWED)
Starch (NONE ALLOWED)
Milk (Maximum of 2 c daily): 1/2 c. milk, fat-free or 1%
Fat (1 tbsp oil or mayo or optional): 5 squirts of ICBINB Spray
*SNACK / **DESSERT:
1 hard boiled egg, 1/4 cup of cucumber, 1/4 cup diced tomato
** If you go with a Phase 1 dessert recipe plan ahead so you keep within the guidelines dependent upon what the ingredients are for your dessert choice.
To begin, I am sharing a one day menu. I hope as time permits to return and give you 14 days worth of menus to start your journey.