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South Beach Diet Meal Plan
South Beach Diet meal plan is made up of 3 meals and 3 snacks during the first 2 phases to help you past carbs cravings. Meals are based on a combination of proteins and good fats.
South Beach Diet offers the possibility to choose from a variety of foods, even in the first phase. The combination of proteins and good fats and the snacks between meals will prevent hunger.
South Beach Diet Meal Plan, Phase 1
South beach breakfast
| Protein |
unlimited quantity, enough to satisfy hunger |
| Vegetables |
½ cup minimum, or juice combination |
| Fruit |
none |
| Starch |
none |
| Dairy |
low-fat milk — added to decaf coffee or tea/low-fat cheese |
| Fat |
1 tbsp oil or mayonnaise (optional) |
South beach lunch
| Protein |
unlimited quantity, enough to satisfy hunger |
| Vegetables |
2 cups minimum |
| Fruit |
none |
| Starch |
none |
| Fat |
1 tbsp oil or mayonnaise |
South beach dinner
| Protein |
unlimited quantity, enough to satisfy hunger |
| Vegetables |
2 cups minimum |
| Fruit |
none |
| Starch |
none |
| Fat |
1 tbsp oil or mayonnaise |
South Beach Diet Phase 1, Meal Sample I
| Breakfast |
- omelet (3 egg whites, diced peppers, mozzarella cheese)
- 2 slices Canadian bacon
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| Snack |
- 30 pistachios
- a couple of broccoli
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| Lunch |
- Chicken Salad with Light Balsamic Vinaigrette (lettuce, tomatoes, broccoli)
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| Snack |
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| Dinner |
- Salmon
- grilled eggplant
- mustard greens
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South Beach Diet Phase 1, Meal Sample II
| Breakfast |
- 2 egg omelet, cheese and mushrooms or asparagus
- a cup of decaffeinated coffee with sugar substitute and nonfat milk
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| Snack |
- celery stuffed with 1 wedge reduced-fat cheese
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| Lunch |
- can of tuna with mayo
- a little onion and celery on a bed of shredded lettuce and diced tomato
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| Dinner |
- steamed chicken breasts with peppers and onions
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| Snack |
- turkey ham roll (a slice of ham with shredded lettuce, a slice of cheese and a little mayo)
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South Beach Diet Meal Plan, Phase 2
By the second phase of the diet carbs are gradually reintroduced (1-2 servings/day), consisting of whole grain products, high fiber cereals, fruit.
South beach meals
Mainly the same as in phase 1.
Add:
| Fruit |
- 1 serving/day in the beginning
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| Starch |
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| Dairy |
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South Beach Diet Phase 2, Meal Sample I
| Breakfast |
- omelet 1/2 c. egg substitute
- 1 slice reduced fat cheese
- chopped spinach
- 1 turkey sausage
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| Snack |
- string cheese and 1/4 c. blueberries
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| Lunch |
- salad with a can of tuna
- dressing (1 tbsp. oil, 1 pressed garlic clove, 1/2 squeezed lemon)
- 1 slice whole-wheat bread
- sugar-free jello
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| Snack |
- peanuts
- cup of tea with fat-free half-and-half and Splenda
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| Dinner |
- chicken Parmesan (chicken breast covered with chopped tomatoes, and sprinkled with part-skim mozzarella cheese)
- steamed broccoli
- 1 glass of red wine
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| Dessert |
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South Beach Diet Phase 2, Meal Sample II
| Breakfast |
- 1 medium banana
- skim mozzarella cheese stick
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| Snack |
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| Lunch |
- salad with grilled chicken, shredded Parmesan cheese and kraft special collection Caesar
- vinaigrette
- green beans sauteed in some smart balance and chopped garlic with whole wheat bread crumbs
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| Snack |
- 1 tsp natural peanut butter
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| Dinner |
- hamburger made from ground sirloin with a little light mayo, ketchup and Dijon mustard
- American cheese
- salad with 10oz Parmesan cheese and Newmans light Northern Italian dressing
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| Dessert/Snack |
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South Beach Diet Meal Plan, Phase 3
South Beach phase 3 meals — basically, patterns stay the same as in phase 1, the meals are mainly made up of protein. Snacks are eliminated in exchange of a little more indulgence at mealtimes. In phase 3 all food groups are allowed focusing on low GI foods.
South Beach Diet Phase 3 Meal, Sample I
| Breakfast |
- 1 grapefruit
- egg omelet with tomato sauce
- decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
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| Lunch |
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| Dinner |
- steamed asparagus
- couscous
- Caesar salad with croutons — with olive oil and vinegar
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| Dessert |
- Vanilla yogurt with strawberries
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South Beach Diet Phase 3, Meal Sample II
| Breakfast |
- orange
- 2 vegetable Quiche cups
- 1/2 cup of cereals
- decaf tea or coffee with skimmed milk, and sugar substitute, if required
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| Lunch |
- roast beef sandwich (75g/3oz lean roast beef, lettuce, tomato, onion, mustard, 1 slice granary bread)
- salad
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| Dinner |
- grilled salmon with tomato salsa and grilled asparagus
- salad — mixed leaves, cucumber, peppers, cherry tomatoes, with olive oil and vinegar to taste or two tablespoons low sugar dressing.
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| Dessert |
- sliced nectarines and fresh blueberries with 110g (4 oz) fat-free vanilla yogurt.
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