The South Beach Diet is broken up into 3 phases: Phase 1 - An induction phase - no longer than 2-3 weeks. Phase 2 - A weight loss phase where Phase 3 - A life-long maintenance phase.

Example of the Phase 1 South Beach Diet Menu Plan

Breakfast

• Decaff tea or coffe, with skimmed milk
• 175ml (6 fl oz) tomato juice
• 1 egg
• 2 slices of bacon, lean

Mid-morning snack

• Celery stuffed with one wedge Laughing Cow Light Cheese

Lunch

• Chicken Ceasar salad, without croutons

Mid-afternoon snack

• 2 slices low-fat (light) mozzarella cheese with 2 slices of fresh tomato sprinkled with balsamic vinegar, olive oil, and freshly ground pepper

Dinner

• Marinated London Broil
• Spinach-stuffed mushrooms
• South Beach Mashed 'Potatoes'
• Tossed salad (mixed leaves, cucumber, green peppers, cherry tomatoes)
• As a dressing for the salad - Olive oil and vinegar to taste or two tablespoons low sugar dressing

Dessert

• Lime Zest Ricotta Creme

Example of the Phase 2 South Beach Diet Menu Plan

Breakfast

• 50g (2oz) High Fibre cereal, with 150ml (6 fl oz) Skimmed milk
• 100g (4 oz) Strawberries
• Decaff tea or coffee with skimmed milk and, if required, sugar substitute

Mid-morning snack

• 1 hard boiled egg

Lunch

• Tomato stuffed with tuna salad (90g (3 oz) tuna chunks in brine, 1 tablespoon chopped celery, 1 tablespoon mayonnaise), served on salad leaves
• Sugar-free jelly

Mid-afternoon snack

• 110g (4 oz) fat free yogurt

Dinner

• Marinated Rump Steak, served with Green and yellow French beans with red pepper sauted in olive oil
• South Beach Mashed 'Potatoes'
• Salad - mixed leaves, cucumber, green peppers, cherry tomatoes, with Olive oil and vinegar to taste or two tablespoons low sugar dressing

Dessert

• Sliced cantoloupe melon with lime wedge

Example of the Phase 3 South Beach Diet Menu Plan

Breakfast

• Fresh sliced orange
• 2 Vegetable Quiche cups to go
• A Slice of multigrain toast
• Decaff tea or coffee with skimmed milk, and sugar substitute, if required

Lunch

• Open roast beef sandwich (75g/3oz lean roast beef, lettuce, tomato, onion, mustard, 1 slice granary bread)
• Small Granny Smith apple

Dinner

• Grilled salmon with tomato salsa, served with grilled asparagus
• Salad
• Salad - mixed leaves, cucumber, green peppers, cherry tomatoes, with Olive oil and vinegar to taste or two tablespoons low sugar dressing

Dessert

• Sliced nectarines and fresh blueberries with 110g (4 0z) fat-free vanilla yogurt

This is a basic example of the types of foods eaten at eat meal during phases one-through-three of the diet, for the full menu plan to guide you through all the phases and to understand the principles behind the diet, the South Beach Diet book is a must read.

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