Phase 1 - Let's get started

Here is a list of essential items to enjoy on Phase 1 of the SBD.

*Remember, this phase lasts for 14 days*



Vegetables: On SBD you can eat almost any vegetable.You can eat them fresh or frozen and should aim for at least 4-5 servings per day. *This was huge for me since I was not a big vegetable eater; however, I found the things I liked and ran with it*

You can eat: All green vegetables, all salad greens, artichokes, artichoke hearts, asparagus, cabbage, cauliflower, eggplant, fennel, mushroom, onions, peppers, radishes, rhubarb, sauerkraut, sprouts, yellow squash, zucchini, and vegetable juice (look for reduced sodium if possible). Dill pickles are good too. Tomatoes are allowed as well, even though they are considered a fruit thanks to their low GI.

*TIP: I add vegetables to my omeletes in the morning and have a nice salad for lunch. I pre-cut my veggies the night before or use frozen to cut down on time.I load my salad with various greens, sliced cucumber, tomato, red pepper, sliced almonds, shredded low-fat cheese and use 1 oz of my favorite dressing (check the label-sugar should be 2g or less!)*



Nuts & Seeds: Nuts are allowed on SBD Phase 1, however pay attention to portion sizes. (limit to 1/4 cup daily) You can also have nut butters, such as peanut butter or almond butter in place of nuts-2tbsp max.

You can eat: peanuts, pistachios, pecans, cashews, almonds, macadamia nuts, (preferably unsalted raw or dry-roasted). Flax seed, pumpkin seeds, sunflower, sesame, and pine nuts should be limited to 1 oz daily.

*TIP: I found it helpful to keep a serving of nuts with me in case I found myself out and about and a craving hit. I also keep nuts at work at my desk.*



Beans & Other Legumes: You can use dried or canned beans: butter, black, chick peas, fava, kidney, lentils and others. Make sure they have no sugar added.

*TIP: I would sometimes add beans to my salad to bump up the fiber, making it more filling. Adding them to dinner recipes will help to make it more filling as well. Lentil soup is a staple for me as far as dinner or lunch in a pinch. Just add a salad and you are all set!*



Eggs: There is no limit on eggs. Be creative and use them in omelets, hard boil them for a quick snack, scramble them, the list goes on. If you are watching your cholesterol, look for egg substitutes or use egg whites.

*TIP: I kept egg substitute in my fridge at all times to make preparing my morning meal more efficient. I also keep a handful of hard boiled eggs ready to go. I especially like to eat one before heading to the gym for a workout. Sometimes I will make an omelet or vegetable scramble for dinner when I'm not in the mood to make anything major. **



Dairy: You can have 1% or fat free milk, buttermilk, nonfat Greek yogurt, and low-fat or nonfat plain yogurt. Keep this to 2 cups a day or less. You can use low-fat soy milk as a dairy substitute as long as it does not contain high-fructose corn syrup.

*TIP: I'm not a huge milk drinker so this really didn't affect me there. I am a big yogurt person though. The nonfat yogurt is a bit sour on it's own, but can be sweetened by a packet of sweetener, vanilla extract and seasonings such as cinnamon. I also add a bit of flax seed to bump up the fiber factor. I am also a big coffee drinker and use creamer; you can use fat free creamer as long as it does not have high fructose corn syrup.*



Cheese: Aaahh cheese! This is my weakest link! On SBD phase 1 it's allowed! for hard cheese you want to look for reduced-fat or fat free varieties with no more than 6 grams of fat per 1 oz serving. You can also use part-skim ricotta cheese, part-skim mozzarella, American cheese slices made with 1% milk, and cottage cheese that is fat-free, 1% or 2%.

*TIP: part skim mozzarella sticks and cottage cheese to go were my snacks of choice. They are affordable, portable and taste great! Part-skim ricotta cheese is also a staple in my house. I use it in sauces, desserts, breakfast 'pancakes' the list goes on!*



Seasonings, Condiments & Dressings: The biggest thing to remember here is to watch out for sugars. Pepper, most mustards are OK (accept honey mustard), salsa, hot sauce, steak sauce, Tabasco sauce, reduced-sodium soy sauce, and Worcestershire sauce (check to make sure there is no MSG). Light mayonnaise, regular or low-fat, (avoid light or fat-free) are OK up to 1 tbsp.

*TIP: I try to keep this simple here and use mustard, steak sauce(sparingly) and on occasion Worcestershire sauce to marinate my meat. otherwise, if I'm not sure I won't eat it.*



Meats & Poultry: Preparation is key in this department. Most meats are OK as long as they are grilled, sauteed, broiled, baked or roasted. Use extra virgin olive oil or canola oil instead of butter or other oils.

You can eat: Beef: sirloin (including ground), tenderloin, top loin, round tip, bottom round, eye round and top round. Pork: lean, well-trimmed pork chops or pork tenderloin. Veal chops, cutlets, and top round, center-cut leg of lamb and loin lamb chops or roasts are OK too. Poultry: chicken breast, turkey breast (including ground) and Cornish hen. Cold Cuts: fat-free or low-fat varieties are good. Boiled or smoked ham is fine. avoid ham cured or processed using honey. Low-fat pastrami, lean roast beef, sliced turkey breast, turkey hot dogs, and low-fat turkey pepperoni. Breakfast Meats: Canadian bacon and Turkey bacon are the best bets. Meat Substitutes: Tofu, tempeh, seiten, and any other soy-based products are allowed. Choose silken or regular tofu. Soy nuts should be limited to a 1/4 cup per day. Veggie burgers are also allowed.

*TIP: I buy frozen chicken breasts and turkey patties to keep on hand in case I need to make dinner in a hurry. I get my cold cuts from the deli and take some in a zip lock bag for a snack. I buy turkey hot dogs and eat them with vegetarian baked beans and broccoli with low-fat cheese sauce. It makes a quick and yummy SBD meal. *



Seafood: Most fish and shellfish are allowed on the SBD; prepare them by steaming them, roasting, grilling, saute, or baking. Frying is NOT allowed. Sashimi, canned tuna, smoked salmon, and smoked whitefish is allowed as well.

*TIP: sorry folks I'm allergic to fish so I don't have any tips here*



Beverages: Coffee or tea containing caffeine are limited to 2-3 cups per day to minimize the GI effect. Decaf coffee, decaf tea, and all herbal teas are allowed without limits. Water, flavored water, club soda and seltzer are unlimited. Diet soda and sugar-free drink and powdered drink mixes are OK too. Tomato juice or vegetable juice cocktail is allowed.

*TIP: I'm an avid coffee drinker so this was a big plus to me. I also invested in some herbal teas and keep crystal light to go at home and at work all the time. I have usually 1 diet soda during the week with my lunch, just be careful of the sodium.*



Oils: Canola oil, olive oil, flax seed oil, sesame oil, and walnut oil are all OK. (limit of 2 tbsp per day). Non-fat cooking spray is OK too.

*TIP: I use extra-virgin olive oil for everything from flavoring vegetables to cooking my chicken. *



Sweet Treats: Hard, sugar-free candies, no-sugar-added fudgsicles and popsicles, sugar free gelatin and gum are all allowed. Be careful not to eat more then 75-100 calories worth per day as these could have a negative effect on your GI tract. Sugar-free chocolate syrup with 1% or fat free milk is OK too. Sugar substitutes, sugar-free jam, jelly and syrups are all OK as well.

*TIP: I keep sugar-free hard candy at work when I get a craving, sugar-free gum with me at all times, and no-sugar-added fudgsicles at home. They are so good you don't miss the real thing! I also use fat free whipped topping with sugar free gelatin for a yummy treat.*