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
•  6 02 vegetable juice cocktail
•  2 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
• В 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
• В 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
• В 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
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