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
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.
HOT – South Beach Diet Resources:
1. The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss |
2. The South Beach Diet Quick and Easy Cookbook |
3. The South Beach Heart Program |
4. The South Beach Diet Dining Guide |
5. The South Beach Diet Audio CD |