Phase 1:
SOUTH BEACH DIET
(first 2 weeks)
South Beach Breakfast:
Protein: unlimited amount
Vegetables: ½ cup minimum
Fat: 1 tsp mayo or oil
Milk, Fruit, Starch: none
South Beach Lunch:
Protein: unlimited amount
Vegetables: 2 cups minimum
Fat: 1 Tbsp mayo or oil
Milk, Fruit, Starch: none
South Beach Dinner:
Protein: unlimited amount
Vegetables: 2 cups minimum
Fat: 1 Tbsp mayo or oil
Milk, Fruit, Starch: none
Snack: required.
Choose from protein or vegetable list or eat nuts from fats list.
In addition to avoiding milk, fruits and starch in Phase 1, also avoid:
Vegetables: beets, carrots, corn, white potato, tomato, sweet potato, yams.
Alcohol of any kind allowed, including beer and wine.
Regular ketchup and cocktail sauce.
Caffeine-containing beverages (limited to 1 serving (8 ounces) per day).
Sample Day From Week 1:
Breakfast
â–ª Creamy and Crunchy Yogurt
Serve 6 ounces light yogurt, any flavor, in a bowl topped with 1 cup high-fiber cereal
(such as Kashi Good Friends). You can choose 100 calories of any cereal such as 1
cup Cheerios or a heaping ½ cup of Raisin Bran. Top with 3 tablespoons chopped
walnuts.
Lunch
â–ª Vegetarian Pita Sandwich with Greek Cucumber Yogurt Sauce
Mix together ½ cup plain light yogurt with ½ cup finely chopped cucumber, ½
minced garlic clove and a shake of salt and pepper if desired. Spread half of sauce
(save remaining sauce for later use) on one 6 ½-inch whole-wheat pita and fill with 5
halved grape tomatoes and 1 cup string beans (or you can substitute with sugar
snap peas or cucumber).
Snack
â–ª 6 Graham Crackers with Sweet Creamy Spread
Mix ½ cup fat-free sour cream with 1 tablespoon light maple syrup and ¼ teaspoon vanilla extract.
Dinner
Mediterranean Sweet and Sour Chicken with 5oz. baby arugula, ½ cup brown
rice and 4 oz. of wine.
Ingredients:
• 2 teaspoon(s) olive oil
• 8 small (about 2 pounds with bones) skinless chicken thighs
• 1/4 teaspoon(s) salt
• 2 clove(s) garlic, crushed with press
• 1/2 cup(s) chicken broth
1/4 cup(s) red wine vinegar
• 2 teaspoon(s) cornstarch
• 2 teaspoon(s) brown sugar, or to taste
• 3/4 cup(s) (about half 10-ounce package) Mission figs, each cut in half
• 1/4 cup(s) salad olives, (chopped pimiento-stuffed olives)
• 1 bag(s) (5 ounces) baby arugula
Directions
1.In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken and
sprinkle with salt; cook 17 to 20 minutes or until chicken is browned and juices run clear when
thickest part of thigh is pierced with tip of knife, turning chicken over once. Transfer chicken to
plate. Add garlic to skillet and cook 30 seconds, stirring.
2. Meanwhile, in cup, with wire whisk, mix broth, vinegar, cornstarch, and sugar.
3. Stir broth mixture and add to skillet; heat to boiling. Boil 1 minute, stirring until browned bits are
loosened from bottom of skillet and sauce thickens slightly. Stir in figs and olives; return
chicken with any juices to skillet and heat through.
4.To serve, arrange arugula on 4 dinner plates. Spoon chicken mixture over arugula.
5. Serve with ½ cup cooked brown rice topped with 2 teaspoons light trans-fat free margarine.
Enjoy 4 ounces of wine with dinner.
Daily Calorie Total: 1,579
55% Carbohydrates, 20% Protein, 20% Fat, 24 gm Fiber, 169 mg Cholesterol, 709 mg Calcium, 1,786 mg Sodium
South Beach Diet Definitions:
Protein:
Beef, Poultry, Fish - lean cuts only
Beef: eye of round, top round, sirloin (including ground), tenderloin, top loin, top round.
Poultry (skinless): cornish hen, turkey bacon (2 slices/day), turkey/chicken breast.
Seafood: all types of fish and shellfish.
Pork: boiled ham, canadian bacon, tenderloin.
Veal: chop, leg, cutlet, top round.
Lamb: center cut, chop, loin.
Lunchmeat: low-fat only or fat-free.
Eggs:
Egg whites and egg substitute as desired. The use of whole eggs is not limited at
less than seven eggs a week unless otherwise directed by your doctor.
Vegetables:
Fresh, frozen or canned (no sugar added):
artichokes, asparagus, beans and legumes (black beans, butter beans, Garbanzo, kidney, lentils, Lima, Pigeon peas, soy beans, split peas), broccoli, cauliflower, celery, cucumbers, eggplant, greens(collard, turnip, kale), lettuce, mushrooms, onions, parsley, peppers, pickles, radishes, scallions, sea vegetables, snow peas, spinach, sprouts, squash, tomatoes, water chestnuts, zucchini.
Seeds:
Pine nuts (pignolia), pumpkin, sesame, sunflower (1 ounce)
Fats
To be served only once a day:
Almonds -15 (dry roasted recommended)
Brazil nuts - 4
Cashews - 15 (dry roasted recommended)
Flax seeds - 3 tablespoons
Pecans - 15 (dry roasted recommended)
Macadamia - 8 (dry roasted recommended)
Peanut butter, natural - 2 tablespoons
Peanuts - 20 small (may use dry roasted or boiled)
Pine nuts (pignolia) - 1 ounce
Pistachios - 30 (dry roasted recommended)
Walnuts - 15 (dry roasted recommended)