South Beach Diet Food List: Phase 1, 2 & 3

The South Beach Diet is built on the glycemic index: it swaps fast-digesting carbs for lean protein, healthy fats, vegetables, and low-GI whole foods. It runs in three phases. Phase 1 is a strict two-week reset with no fruit, grains, or starches. Phase 2 brings low-GI fruits and whole grains back gradually. Phase 3 is the long-term maintenance pattern.

Below are food lists for each phase, built from our glycemic index chart.

Phase 1 (about 2 weeks): lean protein, non-starchy vegetables, legumes, low-fat dairy, healthy fats. No fruit, grains, starches, sugar, or alcohol.

Phase 2 (until you reach your goal): add back low-GI fruit, whole grains, and starchy vegetables, a little at a time.

Phase 3 (maintenance): most foods in moderation, with low-GI choices as the default.

South Beach Phase 1 food list

Foods to enjoy

Non-Starchy Vegetables

  • Artichoke
  • Asparagus
  • Avocado
  • Bell pepper
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Green beans
  • Kale
  • Leeks
  • Lettuce and salad greens
  • Mushrooms
  • Okra
  • Olives
  • Onion
  • Radishes
  • Spinach
  • Tomato
  • Zucchini and summer squash

Legumes & Beans

  • Black beans
  • Black-eyed peas
  • Butter and lima beans
  • Chickpeas
  • Hummus
  • Kidney beans
  • Lentils, red, green, or brown
  • Navy beans
  • Pinto beans
  • Soybeans and edamame
  • Split peas
  • Baked beans, canned
  • Lentil soup

Meat, Fish, Eggs & Protein

  • Beef, lean cuts
  • Chicken breast
  • Eggs
  • Lamb, lean
  • Pork, lean
  • Salmon
  • Sardines and mackerel
  • Shrimp and shellfish
  • Tempeh
  • Tofu
  • Tuna, canned
  • Turkey
  • White fish

Dairy & Alternatives

  • Milk, skim or 1%
  • Plain yogurt
  • Greek yogurt, plain
  • Cottage cheese
  • Ricotta
  • Reduced-fat cheese
  • Unsweetened soy or almond milk

Drinks

  • Water and sparkling water
  • Coffee, black
  • Tea, unsweetened
  • Tomato juice
  • Diet soda

Oils, Condiments & Sweeteners

  • Olive oil
  • Avocado oil
  • Vinegar
  • Mustard
  • Salsa
  • Hot sauce
  • Soy sauce
  • Pesto
  • Mayonnaise
  • Lemon and lime
  • Stevia

Foods to limit in Phase 1

Nuts & Seeds (measured portions)

  • Almonds
  • Brazil nuts
  • Cashews
  • Chia seeds
  • Flaxseed
  • Hazelnuts
  • Macadamias
  • Peanuts and natural peanut butter
  • Pecans
  • Pistachios
  • Pumpkin and sunflower seeds
  • Walnuts

Higher-fat foods

  • Whole milk
  • Butter
  • Heavy cream
  • Cream cheese
  • Coconut milk
  • Bacon

Vegetables

  • Carrots, raw or cooked

Avoid in Phase 1: all fruit and fruit juice, bread, cereal, rice, pasta, and other grains, potatoes, corn, peas, and other starchy vegetables, sugar and sweets, and alcohol.

South Beach Phase 2 food list

Everything from Phase 1 stays on the list. Phase 2 adds the low-GI foods below. Bring them back one at a time and notice how you feel.

Foods added in Phase 2

Fruit

  • Apple
  • Apricots, fresh
  • Banana, slightly green or just ripe
  • Berries: blackberries, blueberries, raspberries, strawberries
  • Cherries
  • Grapefruit
  • Kiwi
  • Mango
  • Orange
  • Peach
  • Pear
  • Plum
  • Pomegranate

Whole Grains

  • Pearl barley
  • Bulgur
  • Buckwheat
  • Quinoa
  • Wheat berries
  • Rolled or steel-cut oats
  • Oat bran
  • All-Bran, original

Bread

  • Sourdough, wheat or rye
  • Pumpernickel
  • Dense multigrain
  • Whole-grain kernel bread
  • Corn tortillas
  • Chapati or roti

Pasta

  • Whole wheat spaghetti, al dente
  • Durum wheat pasta, al dente
  • Egg fettuccine
  • Glass (mung bean) noodles

Starchy Vegetables

  • Butternut squash
  • Green peas
  • Sweet corn
  • Parsnips
  • Yam
  • Cassava and taro

Nuts & Seeds

  • All nuts and seeds, in measured portions
  • Chestnuts

Phase 2 foods to keep occasional

Fruit

  • Cantaloupe
  • Grapes
  • Pineapple
  • Papaya
  • Overripe banana
  • Dried fruit: apricots, prunes, dates

Grains & Starches

  • Brown rice
  • Wild rice
  • Parboiled rice
  • Muesli, no added sugar
  • Rice noodles
  • Sweet potato, boiled
  • New potatoes, boiled
  • Beets and pumpkin
  • Flour tortillas

Other

  • Dark chocolate, 70%+
  • Dry wine
  • Whole milk
  • Butter and cream
  • Bacon
  • Rye crispbread
  • Ketchup

Still avoid in Phase 2: white bread, bagels, and baguettes, white and jasmine rice, baked and mashed potatoes, refined cereals like cornflakes, regular soda and juice drinks, candy, and baked sweets.

South Beach Phase 3: maintenance

Phase 3 has no new food list. Everything from Phases 1 and 2 is your everyday base, and most other foods are allowed in moderation. The habit that carries over is choosing the lower-GI version by default: sourdough over white bread, basmati over jasmine, boiled potatoes over baked. If your weight or cravings creep back, a week or two of Phase 1 is the built-in reset.

For GI values on every food here, see the glycemic index chart, or browse low GI foods.

Frequently asked questions

How long does South Beach Phase 1 last?

About two weeks. It’s designed as a short reset, not a long-term way of eating.

Can you eat fruit on South Beach Phase 1?

No. Fruit and fruit juice are left out of Phase 1. Low-GI fruits like berries, apples, cherries, and grapefruit come back in Phase 2.

Are beans allowed on South Beach Phase 1?

Yes. Beans, lentils, and chickpeas are allowed from Phase 1 in moderate portions. They’re among the lowest-GI foods there are.

How is South Beach different from keto or Atkins?

South Beach focuses on carb quality, using the glycemic index, rather than cutting carbs as low as possible. After Phase 1 it brings back whole grains, fruit, and legumes, which strict keto keeps out. It also favors lean proteins and unsaturated fats over saturated fat.

For a printable version, see the food lists at Health List Now.

South Beach Diet is a trademark of its owner; Glycemic Edge is not affiliated with it. This list is general information based on the diet’s published principles, not medical advice. Last reviewed October 2026.