This, as you know by now, is the strictest phase of the diet. It’s meant to last for 2 weeks only just long enough to resolve the insulin resistance that was brought about by eating too many bad (mostly processed) carbs. Phase 1 does not have to be low carb if you eat the right carbs. It is designed to allow ample portions of protein, good fats, and and the lowest glycemic index carbs needed for satisfaction and blood sugar control.
These include the low glycemic index vegetables, which also contribute fiber, important nutrients such as heart healthy folate, and other vitamins and minerals. Many salads and vegetables are unlimited. You will also have your choice of proteins from a variety of sources. By the time this phase ends, your unhealthy cravings, especially for sweets, baked goods, and starches, will have essentially vanished. You’ll notice that each day includes six different occasions to eat. So you should never feel hungry, and if you do, it’s possible that you’re being too stingy with your portions. The South Beach Diet doesn’t require you to measure what you eat in ounces, calories, or anything else. The meals should be of normal size enough to satisfy your hunger, but no more than that.
Day l
Breakfast
vegetable juice cocktail
Vegetable Quiche Cups To Go
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1 part-skim mozzarella cheese stick
Lunch
Sliced grilled chicken breast on romaine
2 Tbsp Balsamic Vinaigrette or low-sugar prepared dressing
Sugar-free flavored gelatin dessert
Midafternoon snack
Celery stuffed with 1 wedge Laughing Cow Light Cheese
Dinner
Grilled Salmon with 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
Day 2
Breakfast
6 oz tomato juice
1/4-1/2 cup liquid egg substitute
2 slices Canadian bacon
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1-2 Turkey Roll-Ups
2 Tbsp Cilantro Mayonnaise (optional)
Lunch
South Beach Chopped Salad with Tuna
Sugar-free flavored gelatin dessert
Midafternoon snack
Celery stuffed with 1 wedge Laughing Cow Light Cheese
Dinner
Baked chicken breast
Roasted Eggplant and Peppers
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
2 Tbsp Balsamic Vinaigrette or low-sugar prepared dressing
Dessert
Mocha Ricotta Creme
Day 3
Breakfast
6 oz vegetable juice cocktail
Easy Asparagus and Mushroom Omelet
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1 part-skim mozzarella cheese stick
Lunch
Dilled Shrimp Salad with Herb-Dill Dressing
Sugar-free flavored gelatin dessert
Midafternoon snack
1-2 Ham Roll-Ups
2 Tbsp Cilantro Mayonnaise (optional)
Dinner
Broiled sirloin steak
Steamed broccoli
Broiled Tomato
Surprise South Beach Mashed “Potatoes”
Dessert
Almond Ricotta Creme
Day 4
Breakfast
6 oz tomato juice
Eggs Florentine (1 poached egg served on % cup spinach sauteed in olive oil)
2 slices Canadian bacon
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
Celery stuffed with 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
Midafternoon snack
Up to 10 cherry tomatoes stuffed with % cup low-fat cottage cheese
Dinner
Orange Roughy in Scallion and Ginger Sauce
Steamed snow peas
Shredded cabbage sauteed in olive oil
Dessert
Mocha Ricotta Creme
Day 5
Breakfast
6 oz vegetable juice cocktail
Western Egg White Omelet
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1-2 Turkey Roll-Ups
2 Tbsp Cilantro Mayonnaise (optional)
Lunch
Gazpacho
Grilled sirloin hamburger steak (no bun)
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Midafternoon snack
Cucumber rounds with salmon spread
Dinner
Balsamic Chicken
Stewed Tomatoes and Onions
Steamed spinach
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Dessert
Almond Ricotta Creme
Day 6
Breakfast
6 oz tomato juice
Scrambled eggs with fresh herbs and mushrooms
2 slices Canadian bacon
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
1 part-skim mozzarella cheese stick
Lunch
Chicken Caesar salad (no croutons)
2 Tbsp prepared Caesar dressing
Midafternoon snack
V2 cup low-fat cottage cheese with V2 cup chopped tomatoes and cucumbers
Dinner
Mahi mahi
Oven-Roasted Vegetables
Arugula salad
2 Tbsp Balsamic Vinaigrette or low-sugar prepared dressing
Dessert
Lemon Zest Ricotta Creme
Day 7
Breakfast
6 oz vegetable juice cocktail
Smoked Salmon Frittata
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Midmorning snack
Celery stuffed with 1 wedge Laughing Cow Light Cheese
Lunch
Crab Cobb Salad
Sugar-free flavored gelatin dessert
Midafternoon snack
2 slices low-fat mozzarella cheese with 2 slices fresh tomato sprinkled with
balsamic vinegar, olive oil, and freshly ground black pepper
Dinner
Marinated London Broil
Spinach-Stuffed Mushrooms
Surprise South Beach Mashed “Potatoes”
Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Dessert
Lime Zest Ricotta Creme
2003 by Arthur Agatston, M.D. – The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight loss – Link
See also Free Diet Meal Plan – Part II
See Also
Return from Free Diet Meal Plan – Part I to homepage
