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South Beach Diet Diary

Day Two


Updated June 07, 2007

Vegetable Quiche Cups

Vegetable Quiche Cups

I got up and weighed myself and to my surprise I was down 1.5 pounds from yesterday, over two pounds from the morning of Day Zero. I noticed last night that my wedding ring was able to come off my finger, which has been difficult for the past six months. There is a definite water weight loss.

I am surprised that the water weight loss is so dramatic since I don't believe I reduced calories all that much in the past two days. I have had plenty of cheese and extra cottage cheese, etc. as snacks.

I discussed this with my husband and he was interested in trying it himself, although with his odd eating patterns and narrow range of food choices it would be hard to wean him off the pretzels and popcorn he uses as bulk staples. But he needs to lose the spare tire to reduce his cardiac risk factors, so I shall at least feed him South Beach dinners.

Breakfast Delight

For breakfast, I cooked the Vegetable Quiche Cups To Go. Delicious! They are only 77 calories each and so you can eat two or more. They are very tasty. I modified mine slightly to match the vegetables I had at hand. You can make a batch and freeze them for future use, and they should taste as good cold as hot.

Vegetable Quiche Cups

Need: Foil baking cups, muffin tin, cooking spray, oven

3/4 cup liquid egg substitute - I used Nulaid ReddiEgg real egg product which is produced with egg whites and is pasteurized so there is no salmonella risk. It is cholesterol and fat free. You could also use 3 large whole eggs or 3/4 cup egg whites.
1 package frozen chopped spinach (10 oz.)
3/4 cup shredded reduced-fat cheese - any kind of your choice. I used some cheddar and some mozzerella.
1/4 cup diced red or green peppers or mixture of both
1/4 cup diced onions
A couple shots of Tabasco or other hot pepper sauce, if desired, to taste.
Salt to taste - with the cheese, these don't need much added salt, but I like things salty and so I added a half teaspoon of salt.

Heat oven to 350F
Line 12 cup muffin pan with foil baking cups, spray the cups with the cooking spray.
Thaw and drain spinach - I wring it out well in my hand.
Mix the spinach, egg substitute, cheese, peppers, onions, hot pepper sauce, salt in a bowl.
Fill the foil cups with the mixture.
Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.
Remove from cups to serve.

77 calories
5 grams fat - which includes 2 g. saturated, 3 g mono
10 mg cholesterol
3 grams carbohydrate
9 grams protein
2 grams fiber
160 mg sodium (more if you add salt as I did)

Lunch and Dinner

For lunch, I made the South Beach Chopped Salad with Tuna. It was delicious , although I decided to use the whole avocado rather than just the 1/3 cup recommended - I didn't know what to do with the other half.

Dinner was a grilled top loin steak, grilled mushrooms and peppers, and a salad with balsamic vinaigrette. I had the Mocha Ricotta for dessert.

Cravings: Whenever I was hungry, I ate another of the Quiche Cups. I went shopping at Costco and had only minor qualms at passing up the chocolate chip cookie sample, but I did have the cheese sample.
Hunger: Not especially hungrier than normal. The chopped salad was nicely filling, and dinner was very filling. It seemed like I was eating lots all day long and I worried that I wouldn't lose weight.

Weigh-In Next Morning

I was down another pound, now down over 3 pounds. That may be the extent of my water weight loss as I am now down the the lowest weight I have been so far this year. We shall see. The test will come to see if the next five pounds come off. It was very interesting to me to see that come off since I ate salty foods all day and had more of the avocado than recommended.

Next Page: Day Three and Four

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