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Home / South Beach Diet Phase 1 Meal Plan Printable

South Beach Diet Phase 1 Meal Plan Printable

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
Snack
  • 30 pistachios
  • a couple of broccoli
Lunch
  • Chicken Salad with Light Balsamic Vinaigrette (lettuce, tomatoes, broccoli)
Snack
  • a piece of swiss cheese
Dinner
  • Salmon
  • grilled eggplant
  • mustard greens

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
Snack
  • celery stuffed with 1 wedge reduced-fat cheese
Lunch
  • can of tuna with mayo
  • a little onion and celery on a bed of shredded lettuce and diced tomato
Dinner
  • steamed chicken breasts with peppers and onions
Snack
  • turkey ham roll (a slice of ham with shredded lettuce, a slice of cheese and a little mayo)
.

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
Starch
  • 1 serving/day
Dairy
  • yogurt — 1 serving/day

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
Snack
  • string cheese and 1/4 c. blueberries
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
Snack
  • peanuts
  • cup of tea with fat-free half-and-half and Splenda
Dinner
  • chicken Parmesan (chicken breast covered with chopped tomatoes, and sprinkled with part-skim mozzarella cheese)
  • steamed broccoli
  • 1 glass of red wine
Dessert
  • Ricotta cream

South Beach Diet Phase 2, Meal Sample II

Breakfast
  • 1 medium banana
  • skim mozzarella cheese stick
Snack
  • a hard boiled egg
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
Snack
  • 1 tsp natural peanut butter
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
Dessert/Snack
  • baked ricotta cheesecake

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
Lunch
  • roast-beef
  • apple
Dinner
  • steamed asparagus
  • couscous
  • Caesar salad with croutons — with olive oil and vinegar
Dessert
  • Vanilla yogurt with strawberries

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
Lunch
  • roast beef sandwich (75g/3oz lean roast beef, lettuce, tomato, onion, mustard, 1 slice granary bread)
  • salad
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.
Dessert
  • sliced nectarines and fresh blueberries with 110g (4 oz) fat-free vanilla yogurt.

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31 Days Diet

South Beach Diet Phase 1 Meal Plan Printable

Source: http://www.south-beach-diet-101.com/learn/south-beach-diet-meal-plan.html