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South Beach Diet

South Beach Diet

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

Click here for a FREE DIET CD

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