South Beach Diet Phase 1 Meals

Be Aware Of Food Restrictions

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The most important rule is to avoid carbs grains, fruits, beans, legumes, sugary drinks and alcohol. Limit artificially sweetened products, such as diet soda. In South Beach Diet Phase 1, limit your dairy intake and only eat nonstarchy vegetables that are high in fiber and low in carbs.

If you’re using their meals, you can add up to three servings of protein a day, or four servings if you’re a man according to the South Beach Diet Handbook. Women should stick to two servings of monounsaturated fats, and men should have three.

Nuts are high in calories, so limit those to one serving a day. You can have three extras a day, and they should be 35 calories or fewer with no more than 3 grams of carbs.

You can add free foods to anything at any time. These contain 10 calories or fewer and have up to 1 gram of carbohydrate. Examples include meat or vegetable broth, herbs, lemon juice, plain mustard, low-sodium soy sauce, spices and vinegar. You’ll want to drink 64 ounces of water a day, and you can also enjoy coffee, unsweetened tea and seltzer water.

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Cons Of The South Beach Diet

  • The Reboot Phase and Phase 1 restricts most fruits, vegetables and whole grains and is too low in calories.
  • Eating out is difficult, especially in the beginning.
  • Time management is required to plan, shop and cook your meals.
  • Not advisable for people with certain medical conditions including those who are pregnant, allergic to soy or peanuts, have an eating disorder, of kidney condition.

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General Guidelines For South Beach Diet Phase 1 Snacks

  • Dont go overboard with the serving size and portions of the snacks
  • Try to have your snacks at least 2 hours before or after your meals
  • Keep an eye on the calories you are consuming from the snacks
  • Consult a doctor before trying out these snacks if you have been diagnosed with specific health issues like heart disease or diabetes.

What Phase 3 Of The South Beach Diet Looks Like

South beach diet phase 1 food list

The South Beach Diet aims to be a plan for life: Phase three lasts indefinitely. You learn how to eat other foods in moderation to keep from regaining lost weight and having to go on another diet.

If you need recipe inspiration or are looking for additional variety, check out DASH diet cookbooks, Stephens recommends, as the two diets are very similar.

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General Guidelines For South Beach Diet Phase 1

  • You have to cut down on most of the food items like pasta, bread, and rice, that are high in carbs
  • Stay away from all kinds of sugary food items and beverages to avoid all those unwanted calories on your meal platter
  • You are not permitted to drink any juice or alcohol during this diet plan
  • The focus has to be mostly towards all sorts of lean proteins items like seafood, lean beef, or chicken breast
  • You can also consume all the low-fat dairy, high fiber vegetables, and other foods that are a good source of healthy unsaturated fats
  • Drink at least 2-3 liters of water daily to avoid your body from getting dehydrated

How Much Does It Cost

Along with a customized meal plan, the South Beach Diet website offers free information about the South Beach DIY diet including nutrition, lifestyle and fitness, plus free recipes.

In 2017, Nutrisystem acquired the South Beach brand, and South Beach is supposedly undergoing some revamping to their meal plans. Amazon and other grocery store chains no longer offer South Beach branded foods at this time. You can also purchase a variety of books on the South Beach diet recipes and even their keto plan.

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South Beach Breakfast Recipes

Feeling overwhelmed by the limited options for your South Beach Diet phase one breakfast? You can order your meals from the company’s website. One option for breakfast is a chocolate shake. This shake, for example, has 200 calories, 13 grams of net carbs, 11 grams of protein and 10 grams of fat.

Shakes are a fast option if you’re on the go in the morning. If you typically skip breakfast, this is probably the most convenient option. You can create a shake of your own at home, using the ingredients allowed during phase one

Start with a cup of whole or soy milk. Add two tablespoons of peanut or almond butter for healthy fat and a little protein. Add half a scoop of chocolate protein powder and blend. With this simple recipe, you’ll get protein, carbs and good fats for breakfast.

If you have more time and are willing to cook, the South Beach website sells a scramble that you can quickly heat up. All you need to do is add eggs. The scramble includes kale, onion, cheddar cheese, mushrooms, tomatoes, spices and garlic. When you cook it at home, crack two eggs into the mixture, stir to scramble and microwave to cook.

You can re-create this recipe easily at home. Chop the vegetables and cook until softened, then add the eggs and scramble. Total nutrition for this meal is 70 calories, 2 grams of carbs, 5 grams of protein and 4 grams of fat.

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Top Three Recipes For Phase 1 Of The South Beach Diet

South Beach Diet Reviews – Phase 1 Food List & Frozen Meals Unboxing 2018

I wont beat a dead horse, you all know were doing the South Beach Diet these days. Yes, I have the book, with lots of recipes in it, but let me just say that after working my full-time job, and then coming home to work on my photography business and work on the blog, the last thing Ive felt like doing is cooking three meals.

Yep, Id come home and cook dinner then go ahead and cook the next days breakfast and lunch.

I think why it seemed SO overwhelming to me was that it literally added 1 to 2 hours to my home-life routineand when youre already only getting about 6 hours of sleep it kinds throws you for a loop. Or it did me, well put it that way!

So, allow me to share with you a typical day in our home on Phase One of South Beach, developed by me! Simple, nourishing, and not-too-long-to-prepare meals.


This is simply scrambled eggs and turkey bacon I can even do this several days in advance, because both me and my husband take our breakfast to work and warm it up and eat it there. So I put it right into the Tupperware containers. Ive found if I fry the bacon first, and then add the eggs in to the bacon grease, it give the eggs even more flavor!


I call these Lettuce Wraps. Romaine lettuce, a tiny squirt of sugar-free mayonnaise, and low fat ham and turkey slices. These turned into my hubbys favorite. Easy and VERY tasty!


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South Beach Diet Recipes

You can cook as little or as much as you like on South Beach, and the website features an impressive collection of recipes that ensure youll never get bored. Asparagus omelets with goat cheese, grilled sesame salmon, and chipotle-rubbed steak wraps are just some of your tasty options.

If you love to cook, there is an array of South Beach cookbooks to choose from. The South Beach Diet Super Quick Cookbook: 200 Easy Solutions for Everyday Meals is the newest and features an impressive assortment of on-the-go foods.

Theres even a cookbook that addresses the subject of many a dieters downfall: social eating. The book puts a healthy spin on classic entertaining meals, whether its a family Christmas Eve supper, a Thanksgiving banquet, a summer barbeque, or even a Super Bowl party.

Theres also an ample selection of South Beach Diet-approved convenience foods such as string cheese, Triscuit crackers, nuts, and Jell-O. If youve got a sweet tooth youll want to dive headfirst into the South Beach line of snack and meal replacement bars available at grocery stores. With flavors like smores and peanut butter chocolate chip, these high protein treats can keep you on course. Unfortunately, the South Beach line of frozen meals has been discontinued.

Dining out on this diet is a snap as long as you avoid starchy foods like bread and potatoes. You may have to make some special requests , but the world is still your oyster if you want to enjoy restaurant meals on South Beach.

Set Yourself Up For Success

If you’re concerned that you won’t be able to survive the first stage of the South Beach Diet, you’re not alone. Many people find the list of Phase 1 foods to be too restrictive. But if you want to make the diet work, there are a few ways to set yourself up for success:

  • Fill your pantry with your favorite Phase 1 diet foods:Get the complete list, find the foods that make you most happy, and fill your kitchen with those items. Schedule an hour to visit the grocery store and check out areas of the market that you generally skip. You might find new foods and flavors to explore.
  • Clean out your kitchen: Make sure all foods that are not allowed are thrown away. That means that you clean out your refrigerator and pantry and set up your kitchen for weight loss success. Having the wrong foods in your kitchen will only make the first phase more difficult.
  • Start the South Beach Diet exercise plan: You’ll be less likely to crave the Phase 1 diet foods you can’t eat if you fill your day with healthy activity that gets you away from the kitchen. The South Beach exercise program is specifically designed for beginners who want to burn calories and stay active. And if you follow the plan precisely, you won’t do too much too soon and get hungry or tired as a result.

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What Is The Smoothie Diet South Beach Diet Phase 1 Smoothie Recipes

As mentioned earlier, The Smoothie Diet is not only a plain ebook about smoothies. It is a 21-day weight loss program with easy-to-make smoothie recipes to rapidly drop weight while improving your health and energy.

The man behind this program is Drew Sgoutas, a certified health coach. He created this 21-day program for his clients that wanted to lose weight. To assist his clients eat healthy after the 21-day program, he made this ebook so that they can stick to a low-sugar and diet.

Everything on this program is based on his expertise as a health coach. He based it on his clients needs and goals. Although he is not a dietician, all the ingredients and nutritional properties involved are well researched to maximize the programs effectiveness. All you would need to do is to replace a few of your foods with the smoothie recipes he had provided.

The ingredient to nutrient ratios varies every week to keep the weight youve lost from coming back in a snap. Just stick to the specific frequency and sequence when you consume the smoothie.

The best thing about this program is that it is very flexible. You can keep on using the program even when youve completed the program after 21 days until you have reached your goal. And, weight loss isnt the only thing that you gain from this. You will experience better sleep, clearer skin, and more energy.

Grilled Shrimp Avocado Salad

South Beach Diet Phase 1 Frozen + Ready

Sweet and spicy Grilled Shrimp with creamy avocado, tomato and onion salad coated in a vibrant citrus dressing. With only 10 minutes prep, clean, lite and delicious flavors, this Shrimp and Avocado salad is a perfect summer meal. Gluten free, dairy free, keto, offers good fats and protein. It is a south-be…

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Foods Allowed During Phase 1

In addition to refined carbs, you should cut out include fatty meats like beef, pork and chicken wings. Starchy carbohydrates like bread, cereal oatmeal and pasta are also prohibited. During this period, you’ll give up alcohol and sweets.

Even though it sounds like you’re giving up a lot, there are many foods you can still enjoy. The goal is to get rid of sugar and alcohol cravings while bolstering your diet with lean protein, healthy fats and minimally processed carbs.

When it comes to meat, you have plenty of options:

  • Flank steak, 93 percent lean ground beef, London broil, sirloin steak
  • Skinless turkey breast, ground turkey breast, turkey bacon, turkey sausage
  • Fish, sashimi, shellfish, canned fish
  • Boiled ham, Canadian bacon, pork tenderloin
  • Center cut lamb, lamb chop, lamb loin
  • Deli meats such as chicken breast, turkey breast, ham and roast beef

Most types of cheese are allowed on the diet. Greek yogurt, milk, buttermilk, kefir and soy milk are also included. You can have eggs and egg whites as well. Most nuts, seeds and vegetable oils are allowed during phase one.

For vegetables, you have plenty of options: artichokes, arugula, tomatoes, shallots and zucchini are just some examples of the available veggies. During this phase, the bulk of your carbs will come from vegetables.

How Does This Work

The program requires you to do a 3-day detox prior to starting with the 21-day weight loss journey.

In the 21-day program, youll be asked to replace your 2 meals with smoothies. Your 3rd meal should also contain low calories. The book gives you the recipe youll need for that day. You will repeat this routine for 3 weeks. To avoid crashing, the plan allows you a cheat day per week. And while it focuses on smoothies, there is a list of the food you can eat and enjoy here. South Beach Diet Phase 1 Smoothie Recipes

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South Beach Diet Food List

Remember, when youre heading out to do your shopping, youre going to stick to these types of foods and drinks:

  • Lean Proteins
  • Bok Choy

Of course, the grocery guide has a lot more foods that you can enjoy.

Be sure to use the free South Beach Diet app after signing up to get a good idea of what to buy when you head out, or download the PDF at the end of this report for a more detailed list.

South Beach Diet Phase 1 Meal Plan Printable

South Beach Diet Phase 1 – Day 1

South Beach Diet Phase 1 Meal Plan Printable Have you wanted for any Printable Diet Plan? You need to know they are offered quickly on the web when you have. Even so, you must know that there are plenty of web sites giving free diet plans to folks. They just attract you to their site and entice you to sign up for their publications or their goods. If you are taking a bit of time in considering these free diet plans, you may be 1 one of them.

The ideal South Beach Diet Phase 1 Meal Plan Printable consists of all you need for any healthy diet, the sole thing absent will be your exercising. A Printable Diet Plan should include the right amount of fresh fruits, protein, carbohydrates and greens in the right amount. Sometimes you will need a small assist in receiving the total result of the nutrients and vitamins, however they are the foundations of experiencing a good diet.

When you are experiencing a difficult time shedding pounds or looking after your existing body weight, then the free diet meal plan you receive may not be adequate ample for yourself. There are times when the best diet meal plan is the one thing you need to lose fat. At this point, you have to make certain you are aware how to correctly consume your food so you dont acquire back the lbs you misplaced. A Printable Diet Plan is obviously hassle-free, but remember that it must be only meant as being a guideline.

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What Is In The Plan

So what exactly do you get if you purchase the ebook? As mentioned before, it is more than just healthy smoothie recipes. It contains a 21-day program, a weekly shopping list, a detox plan, and even a guide to assist you.

Heres a list of what you will find in the package:

  • 1 guide to help you navigate the program
  • 36 smoothie recipes
  • 21-day plan
  • 3-day detox program

Everything you will need will be in an electronic format, since it is an ebook. You can access it anywhere using your device, whether you are using a tablet, a phone, or even a PC.

You wont be wasting your time waiting for the book to arrive. Since its in a digital format, you can start with the program right away. If you want a hard copy, you can print the guide.

The Best Resources For People Following The South Beach Diet

To find the most up-to-date information on the South Beach Diet, you can visit the South Beach Diet online, which has a bank of resources and tools to help you, including:

  • Support groups
  • Hundreds of recipes
  • A program that will create your food shopping list for you

The South Beach Fitness Club, a multipart exercise program with videos on cardio, flexibility, and strength training

Note:, the only official and authorized website for the South Beach Diet, is part of the Everyday Health network.

You can also check out the book The South Beach Diet Supercharged, which includes information on additional foods and recipes, as well as workouts to complement the diet.

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