SOUTH BEACH DIET DETAILS

Phase One Meal Plan:

Day 1
Breakfast -
6 oz veggie juice cocktail
2 Vegetable Quiche Cups to Go (Receipe in book)
Decaff coffee or decaff tea w/non-fat milk and sugar substitute

Snack:
1 part-skim mozzarella cheese stix

Lunch -
Sliced grilled chicken breast on romaine
2 Tbsp Balsamic Vinaigrette or low-sugar prepared dressing
Sugar-free flavored gelatin dessert

Snack:
Celery stuffed with 1 wedge laughing cow light cheese

Dinner -
Grilled Salmon w/Rosemary
Steamed asparagus
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 tbsp low-sugar prepared dressing

Dessert:
Vanilla Ricotta Creme (Receipe in book)

Phase One Meal Plan:

Day 2
Breakfast -
6 oz tomatoe juice
1/4 - 1/2 cup liquid egg substitute
2 slices of canadian bacon
Decaff coffee or decaff tea w/non-fat milk and sugar substitute

Snack:
1-2 turkey roll ups (receipe in book)
2 tbsp cilantro mayo (receipe in book)

Lunch -
South Beach chopped sald w/tuna (receipe in book)
Sugar-free flavored gelatin dessert

Snack:
Celery stuffed with 1 wedge laughing cow light cheese

Dinner -
Baked Chicken Breast
Roasted Eggplant and Peppers (receipe in book)
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 tbsp low-sugar prepared dressing

Dessert:
Mocha Ricotta Creme (Receipe in book)

Phase One Meal Plan:

Day 3
Breakfast -
6 oz veggie juice cktail
Easy Asparagus and Mushroom Omlet (receipe in book)
Decaff coffee or decaff tea w/non-fat milk and sugar substitute

Snack:
1 part skim mozz chez stick

Lunch -
Dilled Shrimp Salad w/herb-dill dressing (receipe in book)
Sugar-free flavored gelatin dessert

Snack:
1-2 Ham roll ups (receipe in book)
2 Tbsp cilantro mayo (optional) receipe in book)

Dinner -
Broiled sirloin steak
Steamed broccoli
Broiled tomato
Surprise south beach mashed 'potatoes' (receipe in book)

Dessert:
Almond Ricotta Creme (Receipe in book)

Phase One Meal Plan:

Day 4
Breakfast -
6 oz tomato juice
Eggs Florentine (1 poached egg served on 1/2 cup spinach sauteed in olive oil)
2 slices of Canadian bacon
Decaff coffee or decaff tea w/non-fat milk and sugar substitute

Snack:
Celery stuffed w/1 wedge laughing cow light cheese

Lunch -
Chef's salad (at least 1 oz each ham, turkey, and low-fat cheese on mixed greens)
Olive oil and vinegar to taste or 2 tbsp low-sugar prepared dressing

Snack:
Up to 10 cherry tomatoes suffed w/1/2 cup low-fat cottage cheese

Dinner -
Orange Roughy in Scallion and Ginger Sauche (recp in bk)
Steamed snow peas
Shredded cabbage sauteed in olive oil

Dessert:
Mocha Ricotta Creme (Receipe in book)

Phase One Meal Plan:

Day 5
Breakfast -
6 oz veggie juice cktail
Western Egg White Omlet (rp in bk)
Decaff coffee or decaff tea w/non-fat milk and sugar substitute

Snack:
1-2 turkey roll ups
2 tbsp cilantro mayo

Lunch -
Gazpacho (rep in book)
Grilled sirloin hamburger steak (no bun)
Tossed salad (mixed greens, cucumbers, green peppers, and cherry tomatoes)
Olive oil and vinegar to taste or 2 tbsp low-sugar prepared dressing

Snack:
Cucumber rounds w/salmon spread

Dinner -
Balsamic chicken (rep in book)
Stewed tomatoes and onions (rep in book)
steamed spinach
Tossed salad (mixed greens, cucumbers, green peppers, and cherry tomatoes)
Olive oil and vinegar to taste or 2 tbsp low-sugar prepared dressing

Dessert:
Almond Ricotta Creme (Receipe in book)

Phase One Meal Plan:

Day 6
Breakfast -
6 oz tomato juice
scrambled eggs w/fresh herbs and mushrooms
2 slices of canadian bacon
Decaff coffee or decaff tea w/non-fat milk and sugar substitute

Snack:
1 part-skim mozz chez stick

Lunch -
Chicken Caesar salad (no croutons)
2 Tbsp prepared caesar dressing

Snack:
1/4 cup low-fat cottage cheese w/ 1/2 cup chopped tomatoes and cucumbers

Dinner -
Mahi Mahi
Oven-roasted veggies (rep in book)
Arugula salad
2 tabsp balsamic ving or low-sugar prepared dressing

Dessert:
Lemon Zest Ricotta Creme (Receipe in book)

Phase One Meal Plan:

Day 7
Breakfast -
6 oz veggie juice cktail
Smoked salmon frittata (rep in book)
Decaff coffee or decaff tea w/non-fat milk and sugar substitute

Snack:
celery w/laughing cow

Lunch -
Crab cobb salad
sugar-free flavored gelatin dessert

Snack:
2 slices low-fat mozz cheese w/2 slices fresh tomato sprinkled with balsamic vinegar, olive oil, and freshly ground black pepper

Dinner -
Marinated London Broil (rep in book)
spinach-stuffed mushrooms (rep in book)
suprise south beach mashed 'potatoes' (rep in book)
tossed salad (mixed greens, cucubmers, green peppers, cherry tomatoes)
olive oil and vinegar to taste or 2 tbsp low-sugar prepared dressing

Dessert:
Lime Zest Ricotta Creme (Receipe in book)

FOODS TO ENJOY:

BEEF - lean cuts, such as sirloin (including ground), tenderloi, top round

POULTRY (SKINLESS) - cornish hen, turkey bacon (2 slices per day), turkey and chicken breast

SEAFOOD - all types of shellfish and fish

PORK - boiled ham, canadian bacon, tenderloin

VEAL - chop, cutlet, leg, top round

LUNCHMEAT - fat-free or low-fat only

CHEESE (FAT-FREE or LOW-FAT) - American, chedder, cottage cheese - 1 or 2% or fat free, cream cheese substitute - dairy-free, feta, mozz, parmesan, provolone, ricotta, string

NUTS - peanut butter - 1 tbsp, peanuts - 20 small, pecan halves - 15, pistachios - 30

EGGS - use of whole eggs is not limited unless otherwise directed by your doctor. use egg whites and egg substitute as desired.

TOFU - use soft, low-fat, or lite varieties

VEGGIES and LEGUMES - artichokes, asparagus, beans (black, butter, chickpeas, green, italian, kidney, lentils, lima, pigeon, soy, split peas, wax), broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, lettuces (all variaties), mushrooms (all varieties), snow peas, spinach, sproouts, alfalfa, turnips, water chestnunts, zucchini

FATS - oil, canola or olive

SPICES and SEASONINGS - all spices that contain no added sugar, brother, extracts (almond, vanilla, or others), horseradish sauce, i can't believe it's not butter spray, pepper (black, cayenne, red, white)

SWEET TREATS (Limit to 75 calaroes per day)
Candies (hard sugar-free), chocolate powder (no added sugar), cocoa powder (baking type), fudgsicles (sugar free), gelatin (sugar free), gum (sugar free), popsicles (sugar free), sugar substitute

FOODS TO AVOID:

BEEF - brisket, liver, other fatty cuts, rib steaks

POULTRY - chicken wings and legs, duck, goose, poultry products (processed)

PORK - honey baked ham

VEAL - breast

CHEESE - brie, edam, nonreduced fat

VEGGIES - beets, carrots, corn, potatoes (white), tomato (limit to 1 whole or 10 cherry per meal), potatoes (sweet), yams

FRUIT - avoid ALL FRUITS and fruit juices in phase 1 including: apples, apricots, berries, cantaloupe, grapefruit, peaches, pears

STARCHES and CARBS - avoid ALL starchy food in phase 1 including: bread (all types), cereal, matzo, oatmeal, rice (all), pasta (all) pastry and baked goods (all)

DAIRY - avoid ALL dairy in Phase 1 including: yogurt (cup and frozen), Ice Cream, milk (low-fat, fat free whole, soy)

MISC - alcohol of any kind including beer and wine

That's it for now - I'll post the other 7 days of Phase 1 later on....

I really suggest buying the book - dirt cheap ($10) - great investment!

I started this diet on Monday, and weighed myself at the gym on Wed night and had already lost 2 pounds. I am pretty happy with that. I am surprised that the eggs everymorning for breakfast every morning isn't bothering me too much yet...However, by this time next week I'm sure I will be singing a different tune, and say I never want to see another egg in my life!!!
Good uck to all of you who are doing it

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Posted by Suzannebride

Christine, that's really nice of you to type all that out for us! Your fingers must be exhausted! Thank you!

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Worth it to help my fellow LIWeddies out!

Here you go try this too.


http://www.south-beach-diet-information.com/phase2.htm
the food is much easier to follow

Awesome! My cousin did this and lost 50lbs - he was meticulous about it though. Two of my friends did it too and did horribly.

I would love to try it, but kinda hard since I am a vegetarian!