Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
½ cup reduced-fat cottage cheese with chopped tomatoes and cucumbers
LUNCH
Southwestern Cobb salad (chopped romaine with ½ cup black beans, 1 chopped hard-boiled egg, 1 ounce shredded reduced-fat Monterey Jack cheese, 2 strips crumbled turkey bacon, and diced radishes and yellow bell pepper)
2 tablespoons Spicy Tomato Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
MIDAFTERNOON SNACK
Chilled shrimp with horseradish sauce
DINNER
Sliced Beef with Bell Pepper, Onion, and Snow Peas (“Recipes for Phase 2 Meal Plans” Section); make extra for Day 9 lunch
Baked Sweet Potato Chips (“Recipes for Phase 2 Meal Plans” Section)
DESSERT
2 grilled peach halves with toasted walnuts
DAY 9
BREAKFAST
6 ounces vegetable juice cocktail
Breakfast “pizza” (top a 6-inch whole-wheat tortilla with 2 scrambled eggs, 1 ounce reduced-fat cheddar cheese, 1 ounce crumbled cooked low-fat turkey bacon, and chopped tomatoes)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Yogurt Cheese Dip (“Recipes for Phase 1 Meal Plans” Section) with crudités
LUNCH
Clear broth
Asian beef salad cups (fill lettuce “cups” with leftover beef and vegetables from Day 8 dinner, add extra shredded veggies, and drizzle with lime juice)
1 small cubed papaya
MIDAFTERNOON SNACK
Cream cheese and salmon bagel bite (2 tablespoons fat-free or light cream cheese and smoked salmon on a whole-wheat mini bagel)
DINNER
Halibut with Butter Bean and Vegetable Ragout (“Recipes for Phase 2 Meal Plans” Section)
Watercress and red onion salad
2 tablespoons Lime Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
DESSERT
Baked apple with pistachios (stuff the cored apple with crushed pistachios)
DAY 10
BREAKFAST
6 ounces tomato juice
Irish oatmeal with cinnamon and ¾ cup fresh blueberries
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
Pizza Wrap (“Recipes for Phase 2 Meal Plans” Section)
LUNCH
Phase 2 soup of your choice (“Recipes for Phase 2 Meal Plans” Section)
Grilled shrimp on a bed of baby spinach cooked briefly in olive oil
2 tablespoons Balsamic Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing
MIDAFTERNOON SNACK
Celery sticks with baba ghannouj
DINNER
Herb-Breaded Turkey Cutlets with Mushrooms (“Recipes for Phase 2 Meal Plans” Section)
Steamed Swiss chard
Oven-roasted bell peppers, carrots, and onions
DESSERT
Broiled “caramel rum” banana (cut a banana in half and top with 1 tablespoon sugar-free caramel topping and a dash of rum extract; broil until heated through)
DAY 11
BREAKFAST
6 ounces vegetable juice cocktail
1 small oat bran muffin
4 ounces reduced-fat cottage cheese
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
1 small Granny Smith apple with 2 tablespoons natural peanut butter
LUNCH
Romaine hearts with 6 ounces light tuna and edamame
2 tablespoons Green Goddess Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
MIDAFTERNOON SNACK
Hummus on ½ whole-wheat pita
DINNER
Broiled flank steak with grilled onions (make extra for Day 12 lunch)
Zucchini and yellow squash cooked in 1 tablespoon olive oil and sprinkled with fresh dill
½ cup brown rice
DESSERT
Poached plum with black walnut whipped topping (combine 2 tablespoons light or fat-free whipped topping with 1 teaspoon black walnut extract)
DAY 12
BREAKFAST
6 ounces tomato juice
Breakfast “banana split” (cut 1 medium banana in half, top with 4 ounces artificially sweetened nonfat or low-fat vanilla yogurt, and sprinkle with crushed low-sugar whole-grain cereal)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
10 whole-wheat crackers with 2 tablespoons natural peanut butter
LUNCH
Phase 2 soup of your choice (“Recipes for Phase 2 Meal Plans” Section)
Sliced steak (use leftover steak from Day 11 dinner) with cucumber rounds and bell pepper slices on a bed of romaine lettuce
2 tablespoons Aioli Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
1 medium pear topped with 1 ounce crumbled reduced-fat feta cheese
MIDAFTERNOON SNACK
2 deviled egg halves
DINNER
Stir-Fried Chicken with Soba Noodles (“Recipes for Phase 2 Meal Plans” Section)
Asian cabbage slaw (shredded bok choy and Napa cabbage with mung bean sprouts)
2 tablespoons Soy-Ginger Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
DESSERT
Creamy Dreamy Strawberry-Vanilla Shake (“Recipes for Phase 2 Meal Plans” Section)
DAY 13
BREAKFAST
½ pink or red grapefruit
2 poached eggs on a bed of sautéed vegetables
1 slice 100% whole-wheat toast with 1 teaspoon sugar-free fruit jam
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
1 small sweet potato cooked in a microwave oven and topped with
1 small chopped apple and a sprinkling of cinnamon
LUNCH
Escarole and Turkey Sausage Soup (“Recipes for Phase 2 Meal Plans” Section)
Mediterranean salad (mixed greens with feta cheese cubes and kalamata olives)
2 tablespoons Mint Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
MIDAFTERNOON SNACK
Banana bagel bite (top a toasted whole-wheat mini bagel with 2 tablespoons reduced-fat cottage cheese, ½ small sliced banana, and a sprinkling of sunflower or pumpkin seeds)
DINNER
Shrimp and Scallop Sauté (“Recipes for Phase 2 Meal Plans” Section)
Sautéed broccoli rabe with garlic and red pepper flakes
Roasted red bell peppers tossed with Balsamic Vinaigrette (“Recipes for Phase 1 Meal Plans” Section)
DESSERT
No-sugar-added Fudgsicle with an 8-ounce glass of 1% milk
DAY 14
BREAKFAST
6 ounces tomato juice
¾ cup fresh blueberries
South Beach Eggsadilla (“Recipes for Phase 2 Meal Plans” Section)
Coffee or tea with 1% or fat-free milk and sugar substitute
Mango smoothie (blend ¾ cup peeled and chopped mango, ½ cup low-fat plain yogurt, 1 tablespoon granular sugar substitute, and 6 ice cubes until frothy)
LUNCH
Open-face roast beef sandwich with lettuce, tomato, and horseradish on 1 slice 100% whole-wheat bread
Cucumber salad with radish sprouts
2 tablespoons Creamy Dijon-Thyme Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
MIDAFTERNOON SNACK
5 dried apple rings choppe
d into 4 ounces reduced-fat cottage cheese with a sprinkling of cinnamon
DINNER
Pan-Seared Beef Tenderloin with Creamy Peppercorn Sauce (“Recipes for Phase 2 Meal Plans” Section)
Barley Risotto (“Recipes for Phase 2 Meal Plans” Section)
Endive and radicchio salad
2 tablespoons Blue Cheese Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
DESSERT
South Beach Diet Tiramisu (“Recipes for Phase 2 Meal Plans” Section)
Recipes for Phase 2 Meal Plans
Eggs Frijoles
Wholesome Oat Muffins
South Beach Eggsadilla
Thai Shrimp Soup
Roasted Tomato Soup
Easy South Beach Diet Soups for Phases 2 and 3
Escarole and Turkey Sausage Soup
Creamy Chicken Florentine Soup
Sun-Dried Tomato and Feta-Stuffed Chicken Breasts
Stir-Fried Chicken with Soba Noodles
Chicken and Lentil Stew
Herb-Breaded Turkey Cutlets with Mushrooms
Halibut with Butter Bean and Vegetable Ragout
Shrimp and Scallop Sauté
Sliced Beef with Bell Pepper, Onion, and Snow Peas
Pan-Seared Beef Tenderloin with Creamy Peppercorn Sauce
South Beach Diet Wraps
Quick Lamb Stew
Two-Bean Chili Con Carne
Barley Risotto
Baked Sweet Potato Chips
Kale and Turkey Bacon Gratin
Peanut Butter and Jelly Cookies
South Beach Diet Tiramisu
Coffee Panna Cotta
Creamy Dreamy Strawberry-Vanilla Shake
RECIPES FOR PHASE 2 MEAL PLANS
Eggs Frijoles
Prep time: 15 minutes • Cook time: 20 minutes
Chock-full of protein, this South-of-the-Border egg and bean dish makes for a healthy, satisfying, and delicious wake-up meal.
1 tablespoon plus 1½ teaspoons extra-virgin olive oil
1 large onion, chopped
3 garlic cloves, minced
1 tablespoon dried oregano
2 (14.5-ounce) cans no-salt-added pinto beans, rinsed and drained
1/8 teaspoon cayenne
4 (8-inch) whole-wheat tortillas
4 large eggs, lightly beaten
1 cup fresh salsa
In a large nonstick skillet, heat 1 tablespoon of the oil over medium heat. Add onion, garlic, and oregano; cook, stirring occasionally, until onion is softened, about 7 minutes. Add beans and cayenne. Simmer, stirring occasionally, until beans are warmed through and flavorful, 10 to 12 minutes. Cover to keep warm.
While beans are cooking, warm tortillas according to package directions.
Five minutes before beans are done, in a medium nonstick skillet, heat remaining 1½ teaspoons oil over medium heat. Add eggs and scramble just until cooked, 3 to 5 minutes; remove from the heat.
Makes 4 servings
Nutrition at a Glance
Per serving: 345 calories, 11 g fat, 2 g saturated fat, 17 g protein, 49 g carbohydrate, 10 g fiber, 460 mg sodium
Wholesome Oat Muffins
Prep time: 10 minutes • Soaking time: 30 minutes • Cook time: 15 minutes
These tasty muffins are so much better than store-bought, you’ll want to bake a supply regularly. Make a double batch and freeze half for later.
1 cup buttermilk
¾ cup plus 2 tablespoons rolled oats
1¼ cups whole-grain pastry flour
1½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon ground cinnamon
¼ teaspoon salt
2/3 cup chopped walnuts
1/3 cup granular brown sugar substitute
1/3 cup canola oil
1 large egg, beaten
1 teaspoon vanilla extract
Preheat the oven to 425°F. Coat a 12-cup nonstick muffin pan with cooking spray or line with paper baking cups.
In a small bowl, combine buttermilk and ¾ cup of the oats. Let soak for 30 minutes.
Meanwhile, in a medium bowl, combine flour, baking powder, baking soda, cinnamon, and salt. Stir in walnuts.
In a large bowl, stir together brown sugar substitute, oil, egg, and vanilla until well blended. Stir in oat mixture. Stir in flour mixture until just combined. Do not overmix.
Divide batter evenly among the muffin cups, filling them about two-thirds full. Sprinkle remaining 2 tablespoons oats over muffins. Bake for 11 to 15 minutes, or until a tester inserted in the center of a muffin comes out clean. Transfer the pan to a rack and let cool for 5 minutes. Remove muffins to the rack to cool completely.
Makes 12 muffins
Nutrition at a Glance
Per muffin: 179 calories, 11 g fat, 1 g saturated fat, 4 g protein, 18 g carbohydrate, 2 g fiber, 157 mg sodium
South Beach Eggsadilla
Prep time: 5 minutes • Cook time: 5 minutes
Quick enough for a weekday morning yet fun enough for a lazy Saturday, this breakfast quesadilla provides an energizing start to the day. Add a spoonful of salsa if you like.
1 teaspoon extra-virgin olive oil
3 large eggs, lightly beaten
Salt
Freshly ground black pepper
1 (8-inch) whole-wheat tortilla
2 ounces reduced-fat pepper Jack cheese, thinly sliced
In a large nonstick skillet, heat oil over medium-high heat. Add eggs, reduce heat to medium, and scramble until cooked but still moist, about 2 minutes. Transfer to a plate and season with salt and pepper.
Carefully wipe the pan with a paper towel and return to medium heat. Add tortilla and cook on both sides until warmed through, about 1 minute.
Leaving tortilla in the pan, top half of it with cheese and then with eggs; fold the other half over to form a quesadilla. Cook on both sides until heated through, 1 minute longer. Transfer to a cutting board, cut in half, and serve.
Makes 2 servings
Nutrition at a Glance
Per serving: 280 calories, 17 g fat, 7 g saturated fat, 18 g protein, 13 g carbohydrate, 1 g fiber, 580 mg sodium
Thai Shrimp Soup
Prep time: 10 minutes • Cook time: 30 minutes
This tangy, spicy soup is made with classic Thai ingredients that are easy to find. Look for both chili-garlic sauce and Asian fish sauce in the specialty-foods section of most large supermarkets. If you have leftovers, simply whisk while reheating.
4 cups lower-sodium chicken broth
4 tablespoons fresh lemon juice
2 scallions, white and green parts thinly sliced and kept separate
1 (1-inch) piece fresh ginger, thinly sliced
1 serrano or jalapeño pepper, quartered lengthwise
1 (14-ounce) can lite coconut milk
1 pound large shrimp, peeled and deveined
2 plum tomatoes, quartered and chopped, with juices
2 teaspoons chili-garlic sauce
2 teaspoons Asian fish sauce
In a large saucepan, combine broth, lemon juice, scallion whites, ginger, and pepper. Bring to a gentle simmer over medium-high heat; cover, reduce heat to medium-low, and simmer gently for 20 minutes. Stir in coconut milk (it will appear curdled at first), then add shrimp, tomatoes and their juices, chili-garlic sauce, and fish sauce. Return to a simmer and cook until shrimp are opaque and cooked through, about 3 minutes. Remove the pan from the heat, divide soup among 4 bowls, and sprinkle with scallion greens.