Monounsaturated Oils
Canola
Olive (particularly extra-virgin)
Polyunsaturated Oils or a Blend of Monounsaturated and Polyunsaturated
Corn
Flaxseed
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower
Other Fat Choices
Avocado—1/3 whole = 1 Tbsp. oil
Guacamole—½ c. = 1 Tbsp. oil
Margarine, trans fat-free—2 Tbsp.
Mayonnaise, low-fat—2 Tbsp. (avoid varieties made with high-fructose corn syrup)
Mayonnaise, regular—1 Tbsp.
Olives (green or ripe)—15 = ½ Tbsp. oil
Salad dressing—2 Tbsp. Use those that contain 3 g sugar or less per 2 Tbsp. Best choices contain canola or olive oil; dressings labeled “low-carb” may only be used if they meet these guidelines.
Trans fat-free spreads—2 Tbsp.
SEASONINGS AND CONDIMENTS
All spices that contain no added sugar
Broth
Coconut milk, lite
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish and horseradish sauce
Lemon juice
Lime juice
Pepper (black, cayenne, red, white)
Salsa (check label for added sugar)
Trans fat-free cooking spray
Use the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate (MSG).
Cream cheese, fat-free or light—2 Tbsp.
Hot pepper sauce
PHASE 1 FOODS TO ENJOY
“Low-carb” condiments may only be used if they are trans fat-free and contain no added sugar.
Miso—½ Tbsp.
Shoyu—½ Tbsp.
Sour cream, light or reduced-fat—2 Tbsp.
Soy sauce—½ Tbsp.
Steak sauce—½ Tbsp.
Taco sauce—1 Tbsp.
Tamari—1 Tbsp.
Whipped topping, light or fat-free—2 Tbsp.
Worcestershire sauce—1 Tbsp.
SWEET TREATS
Limit to 75–100 calories per day.
Candies, hard, sugar-free
Chocolate powder, no sugar added
Chocolate syrup, sugar-free
Cocoa powder, unsweetened baking type (also for cocoa)
Drink mix, sugar-free and nutrient-enhanced
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
Jams and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free
Some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or xylitol) and are permitted on the South Beach Diet. They may have associated side effects of gastrointestinal distress if consumed in excessive amounts.
SUGAR SUBSTITUTES
Acesulfame K
Aspartame (NutraSweet, Equal)
Fructose (count as Sweet Treats, 75–100 calorie limit)
Saccharin (Sweet’N Low)
Sucralose (Splenda)
Some sugar substitutes may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or xylitol) and are permitted on the South Beach Diet. They may have associated side effects of gastrointestinal distress if consumed in large amounts.
BEVERAGES
Caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)
Diet, caffeinated and decaffeinated, sugar-free sodas and drinks (drink caffeinated in moderation)
Herbal teas (such as peppermint and chamomile)
Milk, 1% or fat-free
Soymilk, low-fat plain, vanilla, or sucralose-containing (4 g or less fat per 8 oz. serving). Be sure that the product does not contain high-fructose corn syrup.
Sugar-free powdered drink mixes
Tomato juice
Vegetable juice cocktail
BEEF
Brisket
Jerky, unless homemade without sugar
Liver
Prime rib
Rib steak
Skirt steak
POULTRY
Chicken, wings and legs
Duck
Goose
Turkey, dark meat (including wings and thighs)
PORK
Bacon
Honey-baked ham
Pork rinds
VEAL
Breast
DAIRY
Ice cream
Milk, 2% or whole
Soymilk, whole
Yogurt, cup-style and frozen
CHEESE
Full-fat
FRUITS
Avoid all fruits and fruit juices on Phase 1.
VEGETABLES
Beets
Carrots
Corn
Green peas
Potatoes, sweet
Potatoes, white
Pumpkin
Squash, winter
Turnips (root)
Yams
STARCHES
Avoid all starchy food on Phase 1, including:
Bread, all types
Cereal, all types
Croutons, all types
Matzo
Oatmeal
Pasta, all types
Pastries and baked goods, all types
Rice, all types
CONDIMENTS
Cocktail sauce
Ketchup
BEVERAGES
Alcohol of any kind, including beer and wine
Fruit juice, all types
Milk, full-fat and 2%
Powdered drink mixes containing sugar
Soda and other drinks containing sugar
Soymilk with more than 4 g fat per 8 oz. serving
PHASE 1 SAMPLE MEAL PLAN
DAY 1
BREAKFAST
6 ounces vegetable juice cocktail
Ham and cheese omelet with chives
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Vegetable dippers with avocado-cilantro guacamole (1/3 avocado mashed with 1/3 cup reduced-fat cottage cheese, chopped onion, minced garlic, minced cilantro, and red pepper flakes)
LUNCH
Chock-Full-of-Veggies Chili (“Recipes for Phase 1 Meal Plans” Section)
Large mixed green salad
2 tablespoons Ranch Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
MIDAFTERNOON SNACK
Chilled shrimp cocktail with spicy red pepper sauce (for the sauce, in a blender, combine 1 diced red bell pepper with 2 tablespoons reduced-fat sour cream, 1 clove garlic, and hot pepper sauce to taste)
DINNER
Grilled sirloin steak (grill extra for Day 2 lunch)
Hearts of Palm “Potato” Salad (“Recipes for Phase 1 Meal Plans” Section)
Grilled bell peppers and onions with minced garlic and balsamic vinegar (grill ahead and let marinate in the dressing for best flavor)
Maple-Almond Flan (“Recipes for Phase 1 Meal Plans” Section)
DAY 2
BREAKFAST
6 ounces vegetable juice cocktail
Vegetable Quiche Cups to Go (“Recipes for Phase 1 Meal Plans” Section)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
1 ounce reduced-fat cheddar cheese cubes with grape tomatoes
LUNCH
Clear mushroom soup (chicken broth and reconstituted dried mushrooms)
Sliced steak on a bed of mixed greens (use leftover steak from Day 1 dinner)
2 tablespoons Lemon Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
MIDAFTERNOON SNACK
Grilled Chicken and Roasted Red Pepper Roll-Up (“Recipes for Phase 1 Me
al Plans” Section)
DINNER
South Beach Diet Shepherd’s Pie (“Recipes for Phase 1 Meal Plans” Section)
Radicchio and endive salad
2 tablespoons Dijon Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
DESSERT
Peanut butter delight (in a blender, process ½ cup part-skim ricotta, 1 tablespoon natural peanut butter, ½ teaspoon vanilla extract, and 1 packet sugar substitute until smooth; chill and serve)
PHASE 1 SAMPLE MEAL PLAN
DAY 3
BREAKFAST
6 ounces tomato juice
Poached egg and salmon Florentine (1 poached egg with smoked salmon served on ½ cup spinach cooked in olive oil)
MIDMORNING SNACK
Tex-Mex Smoked Turkey Roll-Up (“Recipes for Phase 1 Meal Plans” Section)
LUNCH
Phase 1 soup of your choice, optional (“Recipes for Phase 1 Meal Plans” Section)
Chopped salad with tuna and white beans (on a bed of chopped romaine, layer 6 ounces light tuna with chopped cucumber, tomato, celery, and radishes; ½ cup canned white beans; and 1/3 cup diced avocado)
MIDAFTERNOON SNACK
Plum tomato halves topped with 1 ounce reduced-fat turkey pepperoni slices (crisp the pepperoni in the microwave)
DINNER
Roasted rotisserie chicken on a bed of mixed greens with toasted pistachios (buy supermarket rotisserie chicken breast and get extra for Day 4 lunch)
2 tablespoons Green Goddess Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
Roasted artichoke hearts (toss thawed frozen artichoke hearts with a little olive oil, sea salt, and freshly ground black pepper and bake at 350°F until crisped)
DESSERT
Lime Zest Ricotta Crème (“Recipes for Phase 1 Meal Plans” Section)
PHASE 1 SAMPLE MEAL PLAN
DAY 4
BREAKFAST
6 ounces vegetable juice cocktail
2 eggs scrambled with chopped onion and roasted red peppers (from a jar)
Turkey bacon
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Roast Beef and Horseradish Roll-Up (“Recipes for Phase 1 Meal Plans” Section)
LUNCH
Green Gazpacho (“Recipes for Phase 1 Meal Plans” Section)
Southwestern chicken salad (toss leftover chicken from Day 3 dinner with up to ½ cup canned black beans, 1/3 diced small avocado, chopped scallions, and prepared salsa; serve on a bed of greens)
MIDAFTERNOON SNACK
Celery sticks stuffed with 1 wedge French onion and garlic reduced-fat spreadable cheese
DINNER
Grilled Salmon with Tomatoes, Spinach, and Capers (“Recipes for Phase 1 Meal Plans” Section; make extra for Day 5 lunch)
Jicama and red onion salad
2 tablespoons Blue Cheese Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
DESSERT
Chilled Espresso Custard (“Recipes for Phase 1 Meal Plans” Section)
PHASE 1 SAMPLE MEAL PLAN
DAY 5
BREAKFAST
6 ounces vegetable juice cocktail
Asparagus and mushroom omelet (cook asparagus and mushrooms in olive oil before filling)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Caprese bites (cut 1 part-skim mozzarella stick into 4 pieces; place each piece in a hollowed-out cherry tomato and microwave to melt cheese, if desired)
LUNCH
Phase 1 soup of your choice, optional (“Recipes for Phase 1 Meal Plans” Section)
Easy salmon salad (toss leftover salmon from Day 4 dinner with diced cucumber, watercress, 2 tablespoons reduced-fat sour cream, and chopped dill)
MIDAFTERNOON SNACK
Vegetable dippers with Indian-style yogurt dip (mix nonfat or low-fat yogurt with a little ground cumin, coriander, and turmeric)
DINNER
Homestyle Turkey Meatloaf with Mushrooms and White Beans (“Recipes for Phase 1 Meal Plans” Section)
Mixed baby lettuces with ¼ cup toasted pine nuts
2 tablespoons Dijon Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
DESSERT
Cocoa-Nut Mousse (“Recipes for Phase 1 Meal Plans” Section)
PHASE 1 SAMPLE MEAL PLAN
DAY 6
BREAKFAST
6 ounces vegetable juice cocktail
Portobello breakfast stack (top a portobello mushroom with a slice of tomato and broil 3 minutes; top mushroom with scrambled eggs and chopped chives)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
1 reduced-fat spreadable cheese wedge with cucumber sticks
LUNCH
Cobb salad (top chopped romaine with diced smoked deli chicken, 1/3 diced small avocado, 2 slices crumbled cooked turkey bacon, and chopped tomatoes and red onion)
2 tablespoons Lime Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
MIDAFTERNOON SNACK
4 Labne Balls (“Recipes for Phase 1 Meal Plans” Section) with crudités
DINNER
Mediterranean Skillet Cod (“Recipes for Phase 1 Meal Plans” Section)
Oven-roasted asparagus with lemon zest and black pepper
Julienned vegetable salad with crumbled reduced-fat feta cheese
2 tablespoons Balsamic Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
DESSERT
No-sugar-added Fudgsicle with an 8-ounce glass of 1% or fat-free milk
PHASE 1 SAMPLE MEAL PLAN
DAY 7
BREAKFAST
6 ounces tomato juice
Spanish Artichoke “Tortilla” (“Recipes for Phase 1 Meal Plans” Section)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
1 ounce assorted reduced-fat cheese cubes with crudités
LUNCH
Lump crabmeat salad in a tomato bowl (mix 4 ounces lump crabmeat, ¼ cup finely diced bell pepper, and 1 minced scallion with 1 tablespoon mayonnaise and 1 tablespoon nonfat plain yogurt; serve in a hollowed-out tomato)
Sugar-free Popsicle
MIDAFTERNOON SNACK
Latte with fat-free milk (sweetened with sugar substitute, if desired)
30 pistachios
DINNER
Ginger-Dijon Glazed Pork Tenderloin (“Recipes for Phase 1 Meal Plans” Section; make extra for Day 8 lunch)
Surprise South Beach Diet Mashed “Potatoes” (“Recipes for Phase 1 Meal Plans” Section)
Assorted grilled vegetables, such as asparagus, zucchini, and bell peppers
DESSERT
Baked Ricotta Custard (“Recipes for Phase 1 Meal Plans” Section)
PHASE 1 SAMPLE MEAL PLAN
DAY 8
BREAKFAST
6 ounces vegetable juice cocktail
Chunky Vegetable Hash (“Recipes for Phase 1 Meal Plans” Section)
1 or 2 eggs, any style
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
4 ounces nonfat Greek yogurt with a dash of almond extract
LUNCH
Tomato Soup with Veggies and Lima Beans (“Recipes for Phase 1 Meal Plans” Section)
Sliced pork loin (use leftovers from Day 7 dinner) on a bed of baby greens
2 tablespoons Lemony Dill Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
MIDAFTERNOON SNACK
Curried Turkey Roll-Up (“Recipes for Phase 1 Meal Plans” Section)
DINNER
Pecan-Crusted Trout (“Recipes for Phase 1 Meal Plans” Section)
Co
llard greens cooked with garlic and olive oil
Red Bean Mash (“Recipes for Phase 1 Meal Plans” Section)
DESSERT
Vanilla Ricotta Crème (“Recipes for Phase 1 Meal Plans” Section)
PHASE 1 SAMPLE MEAL PLAN
DAY 9
BREAKFAST
6 ounces vegetable juice cocktail
2 scrambled eggs in a Canadian bacon cup
Sliced garden tomatoes
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Smoked salmon with 1 ounce fat-free or light cream cheese and capers on endive leaves
LUNCH
Sirloin burger with 2 ounces melted reduced-fat Swiss cheese, Dijon mustard, and tomato on a bed of lettuce
Three-bean salad (combine equal amounts of black beans, kidney beans, and chickpeas with chopped red onion; toss with a dressing of your choice, “Recipes for Phase 1 Meal Plans” Section); serve yourself ½ cup