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South Beach Diet Phase 1
Phase 1: The shortest phase, lasting 14 days.
Reduces cravings for sugar and refined starches, stabilizes blood sugar.
The most rapid weight loss takes place during this 2-week period.
| Foods Allowed during Phase 1 (limited-modest portions) | Foods in Phase 1 of South Beach |
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Beef Filets |
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Fish and Shellfish Cod |
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Chicken Chicken breasts, grilled and trimmed. |
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Vegetables Asparagus |
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Cheese & Dairy Fat free or Reduced Fat |
 |
Eggs Will be a primary food for many during Phase 1. |
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Nuts Almonds (15/day) |
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Sweets sugar free candies |
| Foods NOT allowed in any quantity during Phase 1 | Not Allowed Food List (Phase 1 Period) |
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Bread (all types and grains) Not allowed for 14 days!!! |
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Pasta All types, grains, varieties. |
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Many types of Vegetables (carrots, etc…) For 14 days only – due to high natural sugar content. Carrots |
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Fruit Avoid All types and varieties (sugar content) For 14 days only!!! |
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Alcohol – wine, beer, all varieties |
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Starches and Carbs Oatmeal |
Sample Menu – Week 1 of Phase 1
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Day 1 |
6 ounces vegetable juice |
Curried Chicken Salad with peanuts red, yellow, green, and orange bell pepper strips |
Mixed Seafood Kebabs with Parsley garlic sauce Savoy slaw with sesame dressing |
| Day 2 | 6 ounces tomato juice Scrambled eggs with smoked salmon sliced tomatoes, onions coffee or tea with 1% or fat free milk |
Grilled southwest steak, radish, blue cheese salad Iced green sun tea |
Chicken Tagine Watercress salad with lemon |
| Day 3 |
6 ounces vegetable juice coffee or tea with 1% or fat free milk |
Fresh blackended tuna Sugar free deser, popcicle, fudgecicle |
Grilled steak with Mop sauce Grilled Onion Rings Crisp Jicama salad with creamy cilantro dressing |
| Day 4 |
6 ounches vegetable juice cocktail coffee or tea with 1% or fat free milk |
Garden White bean soup Pulled turke sandwich (no bun) Chopped vegetable salad with vinaigrette
|
Moroccan spice rubbered Pork chop Grilled Asparagus with lemon aioli Baby greens with tiny tomatoes, herbs, toasted pistachios |
| Day 5 |
6 ounces tomato juice 2 low fat turkey sausages coffee or tea with 1% or fat free milk |
Curried Summer Squash Soup Seafood Caesar |
Pan seared Chicken with Roasted Tomatillo Salsa Grilled eggplant rounds with cilantro topping Southern style greens |
| Day 6 |
6 ounces tomato juice coffee or tea with 1% or fat free milk |
Lentil soup Greek salad |
Lemon poached Halibut fish filet with creamy cucumbers Grilled fennel with olives Cherry tomato salad with vinaigrette |
| Day 7 |
6 ounces tomato juice Egg white omelet with chopped Canadian bacon and mushrooms coffee or tea with 1% or fat free milk |
Romaine hearts with tuna, green goddess dressing
|
Green and yellow beans with fresh mozzarella and pine nuts Indian Vegetable curry or substitue for lean meat such as filet or tender loin |
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