Posted on | March 26, 2010 | 40 Comments |
I have been totally ignoring the SBD principles since our Italy trip in November and slowly a few pounds have managed to creep back in. To reset my system to get rid of those carb cravings, I am planning to get back into South Beach Diet Phase1 starting next Monday. I’ve been planning this for a while, but something always comes up and I have dropped the ball at the last minute so many times. So this time, to make sure that I will stick to my plan, I went ahead and announced it on a public forum. I have learned from experience that a public commitment is a great motivator, who wants to be known as a quitter, right? Anyway, that announcement started off a lot of discussions and a bunch of people expressed interest in going along with the ride. But the number 1 question everyone had was how to adapt this diet plan for vegetarians. In addition to this, even the ones who eats meat, fish and eggs were skeptical about eating non-veg every day. Also, many people wanted an Indian version of this diet. So I have put together a few vegetarian dishes to select from to create a menu plan for yourself. These are pure vegetarian/no-egg dishes, so depending on your own dietary restrictions, you can easily make a menu plan to include a few egg/chicken/fish dishes.
Cauli-rice – Enjoy as a substitute for rice with your favorite curries.
New to South Beach Diet? You can read the principles here.
A few reminders about Phase1.
- Phase 1 lasts for 2 weeks
- Phase 1 is for eliminating cravings and to kick start weight loss
- No flours, no rice, no sugar, no starch
- Vegetables to avoid in phase 1 – potatoes, peas, carrots, butternut squash
- Eat 5 times a day, including two snacks
- If you absolutely must eat dessert, there are a few sugar free options
- Have lots and lots of vegetables with every meal
- Nuts are allowed, but limit the amount per day to the numbers listed under the snacks section
- Lentils and chickpeas are your friends, but limit to 1/3- to 1/2-cup serving per meal
- Light coconut milk is allowed. I haven’t seen a mention of fresh coconut anywhere, a tsp or two should be okay, if you are making a sundal, but limit the amount.
- 2 cups of nonfat or low-fat plain yogurt is allowed per day. You can use this as a snack, for a salad dressing, as a dip/chutney etc.
- Recommended drinks are decaf coffee and tea, but I usually have 2 regular coffees a day and it hasn’t affected me.
- You can find my day by day meal plan and updates from the first time I went on South Beach Diet here: http://blog.sigsiv.com/category/south-beach-diet/phase-1 .
Now here is the menu. Running really light on breakfast ideas, so if you have more, do leave a comment. Thanks to everyone who contributed ideas and links. All the external links I have have many more wonderful vegetarian recipes that can be adapted for a South beach diet meal plan.
Disclaimer: I am not a doctor or a nutritionist or any kind of dietary expert. SBD worked for me before, so I am merely suggesting a few ideas here. You and you alone are responsible for your health, so follow the diet at your own risk. If you run into any health related issues after following any of my recipes or my meal plan, I won’t be responsible in anyway.
- Lentil Pancake ( Paruppu Adai ) with Cilantro chutney
- Scrambled Tofu with Mixed Veggies (follow the linked recipe and add 1 cup mixed veggies before adding the tofu and sauté well)
- Mung daal dosa (Pesarattu) with Tomato Chutney (avoid the optional jaggery/sugar)
Mid-Morning/Mid Afternoon Snacks
- Beans and Chickpea patties with a mint-yogurt sauce
- Almonds/Cashews/Pecans/Walnuts – 15
- Chestnuts – 6
- Peanuts, dry roasted or boiled – 20
- Pistachios – 30
- Edamame, boiled/dry roasted – 1/4 cup
- Soy Nuts – 1/4 cup
- Laughing Cow Low fat cheese – 1 Wedge
- Oven Roasted asparagus with lemon zest
- Oven Roasted green beans with lemon zest
- Plain low fat yogurt – 1 cup (Totally 2 cups of non-fat/low fat yogurt is allowed per day)
- Raw Vegetables (Celery/bell pepper strips/broccoli/cauliflower) with Hummus
- Raw Vegetables (Celery/bell pepper strips/broccoli/cauliflower) with Yogurt pesto
- Tofu kebabs (use extra firm tofu instead of paneer in this recipe, and low fat yogurt for the marinade)
- Cauli-rice with mixed vegetable curry (use any vegetable except for corn, carrots, potatoes and any of the winter squashes)
- Spinach and White Bean Soup in Light Coconut Milk
- Vegetarian Chili
- Roasted Portobello Mozzarella ‘Pizza’ (Recipe Below)
- Zucchini/Eggplant lasagna
- Chickpeas and Kale Stir Fry stir in some crumbled extra firm tofu just before adding the kale.
Sides for Lunch/Dinner
- Have generous servings of vegetables with lunch and dinner.
A few ideas.
- Sautéed veggies like broccoli, green beans, cauliflower etc (sauté in olive oil with shallots, garlic, crushed chilies and finish with some freshly squeezed lemon juice)
- Pesto Green beans
- Salads with any no-sugar dressings.
- A couple of my favorite easy dressings:
– fat free yogurt + dill + lemon juice + salt and pepper
– lemon juice + extra virgin olive oil + crushed red peppers + 1 tsp agave nectar + salt
Roasted Portobello Mozzarella ‘Pizza’ Recipe
Remove the dark gills from the portobello mushroom caps and rub olive oil, salt, chopped garlic and spices over the surface. Layer sun-dried tomatoes and skim mozzarella cheese and season with spices. Bake in a 450F oven for 5 minutes till the cheese melts and mushroom softens.
- I found in my SBD book that No Flour is allowed on Phase 1, this includes Besan aka Chickpea flour and all nut flours. The process of making the flour increases the GI. So I haven’t added any besan based recipes here.
- To be successful in Phase1, you have to plan ahead. Make ahead as many things as you can over the weekend. Prep vegetables, wash the salad greens etc.
- If you somehow fall off the wagon along the way, just get right back on. Don’t quit.
- Lots of beans means lots of gas. Read my earlier post for a few tips to reduce/eliminate this.
Good luck! I will post my meal plan (with lots of fish and meat and eggs) in a couple of days. In the meantime, you can check out my existing recipes by clicking on South Beach Diet on the top menu.
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