MIDAFTERNOON SNACK
4 ounces reduced-fat cottage cheese with bell pepper strips
DINNER
Vegetable Moussaka (“Recipes for Phase 1 Meal Plans” Section)
Radish, cucumber, and scallion salad
2 tablespoons Ranch Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
DESSERT
Nonfat Greek yogurt with 1 tablespoon South Beach Diet Nutty Granola Topping (“Recipes for Phase 1 Meal Plans” Section)
DAY 10
BREAKFAST
Wake-up energy shake (blend ½ cup low-fat, low-sugar artificially sweetened vanilla soymilk, ½ cup nonfat plain yogurt, 3 ounces firm silken tofu, and ¼ cup dry-roasted almonds until frothy)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
California Roll-Up (“Recipes for Phase 1 Meal Plans” Section)
LUNCH
South Beach Diet Phase 1 soup of your choice (“Recipes for Phase 1 Meal Plans” Section)
Grilled tuna steak (marinate 1 hour in ginger- and garlic-flavored olive oil; use for basting)
Steamed green and yellow beans with grated lemon zest
MIDAFTERNOON SNACK
15 almonds and an 8-ounce glass of 1% or fat-free milk
DINNER
Moroccan Lemon Chicken with Summer Squash and Green Olives (“Recipes for Phase 1 Meal Plans” Section)
Fennel and red onion salad with chopped kalamata olives
2 tablespoons Spicy Lemon-Cumin Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
DESSERT
Vanilla chill (blend 1 cup nonfat or low-fat plain yogurt, 2/3 cup low-fat plain or artificially sweetened soymilk, 1 teaspoon vanilla extract, ice cubes, and a sprinkling of cinnamon until frothy)
PHASE 1 SAMPLE MEAL PLAN
DAY 11
BREAKFAST
6 ounces vegetable juice cocktail
Red Bean Cakes (“Recipes for Phase 1 Meal Plans” Section) topped with scrambled eggs and prepared salsa
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Celery sticks with 2 tablespoons natural peanut butter
LUNCH
Grilled turkey burger with tomato and onion on a bed of watercress
2 tablespoons Thousand Island Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
MIDAFTERNOON SNACK
½ cup shelled edamame with sea salt
DINNER
Spicy Shrimp and Bok Choy Stir-Fry (“Recipes for Phase 1 Meal Plans” Section)
Spaghetti squash tossed with black pepper and 2 tablespoons Lemon Vinaigrette (“Recipes for Phase 1 Meal Plans” Section)
DESSERT
Ricotta crème of your choice (“Recipes for Phase 1 Meal Plans” Section)
PHASE 1 SAMPLE MEAL PLAN
DAY 12
BREAKFAST
6 ounces vegetable juice cocktail
Cheddar cheese omelet
Sliced garden tomatoes
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Smoked salmon on cucumber rounds
LUNCH
Provençal White Bean Soup (“Recipes for Phase 1 Meal Plans” Section)
Endive salad with toasted walnuts and reduced-fat goat cheese
2 tablespoons Dijon Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
Baba ghannouj with veggie dippers
DINNER
Skillet Pork Chops with Sautéed Swiss Chard (“Recipes for Phase 1 Meal Plans” Section)
Red leaf lettuce salad
2 tablespoons Blue Cheese Dressing (“Recipes for Phase 1 Meal Plans” Section) or prepared dressing of your choice
DESSERT
Creamy Lemon-Vanilla Ricotta Soufflé (“Recipes for Phase 1 Meal Plans” Section)
PHASE 1 SAMPLE MEAL PLAN
DAY 13
BREAKFAST
6 ounces vegetable juice cocktail
Veggie scrambled eggs (cook chopped mushrooms, zucchini, and onions in extra-virgin olive oil before scrambling with 2 eggs)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Hummus with red peppers, celery, and cucumber sticks
LUNCH
Light water-packed tuna with tomato and onion slices on a bed of greens
2 tablespoons Creamy Cilantro Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
MIDAFTERNOON SNACK
¼ cup dry-roasted soy nuts
8-ounce glass of fat-free or 1% milk
DINNER
Sautéed Lamb with Spinach and Chickpeas (“Recipes for Phase 1 Meal Plans” Section)
Baked eggplant rounds with Parmesan cheese
DESSERT
Lemon-Thyme Ice (“Recipes for Phase 1 Meal Plans” Section)
PHASE 1 SAMPLE MEAL PLAN
DAY 14
BREAKFAST
Morning mocha smoothie (blend ½ cup fat-free milk, 1 cup nonfat plain yogurt, instant coffee powder to taste, 2 tablespoons sugar-free chocolate syrup, and 6 ice cubes until frothy)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Herbed reduced-fat cottage cheese with chopped green bell pepper in a red bell pepper cup
LUNCH
Phase 1 soup of your choice (“Recipes for Phase 1 Meal Plans” Section)
Chef salad (at least 1 ounce each ham, turkey, and low-fat cheese on mixed greens)
2 tablespoons Creamy Dijon-Thyme Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
MIDAFTERNOON SNACK
2 sliced hard-boiled eggs with chilled asparagus spears and sea salt
DINNER
Grilled chicken, bell pepper, and red onion kebabs
Greek salad (diced cucumbers and tomatoes, kalamata olives, and 1 ounce reduced-fat feta cheese on a bed of romaine)
2 tablespoons Balsamic Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
DESSERT
Ricotta Cheesecake with Lemon Drizzle and Pine Nuts (“Recipes for Phase 1 Meal Plans” Section)
Recipes for Phase 1 Meal Plans
Chunky Vegetable Hash
Spanish Artichoke “Tortilla”
Vegetable Quiche Cups to Go
Green Gazpacho
Tomato Soup with Veggies and Lima Beans
Easy South Beach Diet Soups for Phase 1—Or Any Phase
Provençal White Bean Soup
Labne Balls
South Beach Diet Roll-Ups
Moroccan Lemon Chicken with Summer Squash and Green Olives
Mediterranean Skillet Cod
Grilled Salmon with Tomatoes, Spinach, and Capers
Pecan-Crusted Trout
Spicy Shrimp and Bok Choy Stir-Fry
Ginger-Dijon Glazed Pork Tenderloin
Skillet Pork Chops with Sautéed Swiss Chard
South Beach Diet Shepherd’s Pie
Sautéed Lamb with Spinach and Chickpeas
Vegetable Moussaka
Chock-Full-of-Veggies Chili
Hearts of Palm “Potato” Salad
Quick and Easy South Beach Diet Salad Dressings
Red Bean Mash
Surprise South Beach Diet Mashed “Potatoes”
Vanilla Ricotta Crème and Variations
Creamy Lemon-Vanilla Ricotta Soufflés
Baked Ricotta Custard
Chilled Espresso Custard
Cocoa-Nut Mousse
Maple-Almond Flan
Ricotta Cheesecake w
ith Lemon Drizzle and Pine Nuts
South Beach Diet Nutty Granola Topping
Lemon-Thyme Ices
RECIPES FOR PHASE 1 MEAL PLANS
Chunky Vegetable Hash
Prep time: 10 minutes • Cook time: 15 minutes
This bright, tasty hash is delicious over a poached egg or an egg any style, and it can also be turned into an omelet filling. Use any dried herb you prefer, or toss in a combo of chopped fresh herbs.
1 tablespoon extra-virgin olive oil
1 small onion, chopped
Pinch dried thyme
Pinch paprika
1/8 teaspoon salt
1 small red bell pepper, diced
4 large button mushrooms, roughly chopped
2 small zucchini, diced
1 small garlic clove, minced
In a large skillet, heat oil over medium-high heat. Add onion, thyme, and paprika, reduce heat to medium-low, and cook, stirring occasionally, 7 minutes, or until onion is softened. Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 minutes longer. Remove from the heat and serve hash by itself or with a poached egg.
Makes 4 (generous ½-cup) servings
Nutrition at a Glance
Per serving (without egg): 59 calories, 4 g fat, 0.5 g saturated fat, 2 g protein, 6 g carbohydrate, 2 g fiber, 81 mg sodium
Per serving (with 1 poached egg): 77 calories, 5 g fat, 1 g saturated fat, 3 g protein, 6 g carbohydrate, 2 g fiber, 99 mg sodium
Spanish Artichoke “Tortilla”
Prep time: 10 minutes • Cook time: 50 minutes
In Spain and parts of South America, tortillas are frittata-like dishes typically made with potatoes. They’re a café staple and often served as tapas. In this Phase 1 variation, we’ve replaced the potatoes with tasty artichoke hearts. Make the tortilla for breakfast, or serve it with your favorite salad for a light lunch or dinner.
1 tablespoon extra-virgin olive oil
2 medium onions, thinly sliced
2 garlic cloves, minced
¼ teaspoon salt
1 (9-ounce) package frozen baby artichoke hearts, thawed and quartered
½ teaspoon paprika
1/8 teaspoon cayenne
3 large eggs plus ¾ cup fat-free egg substitute, lightly beaten
In a medium nonstick skillet, heat oil over medium heat. Add onions, garlic, and salt. Cook, stirring occasionally, 5 minutes, or until onions begin to soften. Cover, reduce heat to medium-low, and cook until onions are very tender, 15 minutes longer.
Add artichoke hearts, paprika, and cayenne; cook, uncovered, until artichokes are heated through, about 5 minutes. Pour eggs over vegetables, cover, and cook over low heat until set, about 20 minutes.
Uncover the pan and place a large plate over the skillet. Carefully invert the pan and release tortilla onto the plate. Slide inverted tortilla back into the skillet and continue cooking until bottom is golden brown, 5 to 7 minutes. Transfer to a serving plate and cut into quarters. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 163 calories, 8 g fat, 2 g saturated fat, 11 g protein, 12 g carbohydrate, 5 g fiber, 336 mg sodium
Vegetable Quiche Cups to Go
Prep time: 15 minutes • Cook time: 25 minutes
This crustless quiche recipe can be used as a base for any combination of vegetables and reduced-fat cheese. If you don’t have a muffin pan, follow the variation below. Once prepared, the quiches can be frozen individually and reheated in the microwave.
1 package (10 ounces) frozen chopped spinach
¾ cup shredded reduced-fat cheddar or Jack cheese
¾ cup egg substitute
¼ cup finely diced green bell pepper
¼ cup finely diced onion
3 drops hot pepper sauce (optional)
Heat the oven to 350°F. Spray a 12-cup muffin pan with cooking spray.
Place spinach in a microwaveable container and cook in the microwave on high power for 2½ minutes. Drain excess liquid.
In a large bowl, combine spinach, cheese, egg substitute, bell pepper, onion, and pepper sauce, if using. Mix well. Divide mixture evenly among the muffin cups.
Bake at 350°F for 20 minutes, or until a tester inserted in the center comes out clean.
Makes 12 (2 per serving)
Nutrition at a Glance
Per serving: 77 calories, 3 g fat, 2 g saturated fat, 9 g protein, 3 g carbohydrate, 2 g fiber, 160 mg sodium
Breakfast Quiche to Go: If you don’t have a muffin pan, pour the mixture into an 8-by 8-inch glass baking dish or a 9-inch glass pie plate. Bake at 350°F for 20 to 25 minutes, or until a tester comes out clean. Cut into 6 pieces.
Green Gazpacho
Prep time: 30 minutes • Chill time: 2 hours or overnight
Bursting with fresh vegetable flavor, this refreshing cold soup gets its good monounsaturated fat from the avocado garnish, which also lends fantastic texture and taste. Any type of lettuce (for example, green leaf, Bibb, romaine, mesclun) or even spinach can be used, so choose whatever looks best at the market.
2½ pounds cucumbers (3 to 4 medium), peeled, seeded, and roughly chopped
2 cups roughly chopped red leaf lettuce (about 6 leaves)
1 small green bell pepper, seeded and roughly chopped
2 scallions, white and green parts, roughly chopped
1 garlic clove, peeled
2 tablespoons fresh lime juice
2 tablespoons water
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
1/8 teaspoon ground cumin
Cayenne
1 small avocado, diced
In a blender, purée cucumbers, lettuce, pepper, scallions, garlic, lime juice, water, oil, salt, and cumin in batches until smooth. Season with additional salt and add cayenne to taste.
Transfer to a large bowl. Chill gazpacho at least 2 hours or overnight. When ready to serve, peel and dice avocado. Divide soup among 4 bowls, sprinkle avocado over soup, and serve.
Makes 4 (1¼-cup) servings
Nutrition at a Glance
Per serving: 138 calories, 11 g fat, 1 g saturated fat, 2 g protein, 11 g carbohydrate, 5 g fiber, 156 mg sodium
Variations: Try jalapeño or serrano chiles in place of cayenne, or top with a swirl of your favorite hot sauce (try a green one!). Add peeled tomatillos or chopped cilantro.
Tomato Soup with Veggies and Lima Beans
Prep time: 15 minutes • Cook time: 15 minutes
Prepared with basic staples and pantry items, this hearty vegetable soup is rich in protein and cooks up quickly, making it a good choice for weeknight meals or other busy times.
1 tablespoon extra-virgin olive oil
1 small onion, minced
2 celery stalks, minced
4 garlic cloves, minced
¼ teaspoon dried basil
¼ teaspoon dried oregano
¼ teaspoon red pepper flakes
5 ounces white mushrooms (about 6 medium), trimmed and quartered
1 medium summer squash, diced
1 (15-ounce) can lima beans, rinsed and drained
1 (14-ounce) can no-salt-added diced tomatoes, with juices