South Beach Diet - 2-Week Eating Plan (2024)

Phase 1 of the South Beach Diet starts strict, but the purpose is clear: to help kick-start your weight loss and stabilize blood sugar levels to minimize cravings. Your 2-week goal on Phase 1 of the South Beach Diet: Eat three meals and two snacks every day, made up of satisfying portions of lean protein, vegetables, low-fat dairy, and good unsaturated fats. What you don't get to eat: starches (no bread, pasta, or rice of any kind) and sugars (no fruits and fruit juices, cakes and cookies, wine and beer).

After 2 weeks, you'll be motivated and more in control, so you'll move on to Phase 2 of the diet andgradually start to reintroduce some of the off-limits foods, like whole fruits, whole grain breads and whole wheat pasta, and certain root vegetables, such as sweet potatoes and carrots. Once you've achieved a healthy weight, you'll move on to Phase 3. At this point you'll fully understand how to make good food choices while maintaining that healthy weight.

Whether you want to lose weight or just maintain, create meals based on thesehealthy eatingprinciples of the South Beach Diet:

1. Vegetables, fruits, and legumes are good sources. The fiber in these foods slows down digestion so you feel fuller longer. Plus, the vitamins, minerals, and phytonutrients in the fruits and veggies help protect against heart disease, cancer, and Alzheimer's disease. Get at least 1/2 cup of vegetables at breakfast and 2 cups at both lunch and dinner. (Remember, certain good carbs are excluded the first 2 weeks of the diet.)
2. Monounsaturated fatty acids in olive, peanut, avocado, and canola oils are good fats, as are the polyunsaturated ones in some nuts, flaxseed, and fish, including salmon and tuna. Good fats help keep cells healthy; they also help you feel satisfied. Limit added oil to 2 tablespoons daily and nuts to 1/4 cup per day to help keep calories in check.
3. Foods high in protein are digested slowly; they don't spike your blood sugar, which stimulates hunger and leads to overeating. Choose from lean cuts of beef, lamb, and pork; skinless white meat chicken and turkey; fish and shellfish; soy products; beans and other legumes; eggs; and fat-free and low-fat dairy products.

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A SAMPLE DAY

BREAKFAST
2 eggs, scrambled, with 2 slices of Canadian bacon and sliced tomatoes
6 oz vegetable juice co*cktail
Coffee or tea with 1% or fat-free milk and sugar substitute

MIDMORNING SNACK
Vegetable Dippers with Avocado-Cilantro Guacamole: Mash 1/3 avocado with 1/3 c fat-free cottage cheese, 2 Tbsp chopped onion, 1 tsp minced garlic, and minced cilantro and red-pepper flakes to taste.

LUNCH
Sirloin burger with 2 oz melted reduced-fat Swiss cheese, Dijon mustard, and tomato on bed of lettuce

Three-Bean Salad: Combine equal amounts of black beans, kidney beans, and chickpeas with chopped red onion to taste. Toss with 2 Tbsp balsamic vinaigrette dressing (1 serving equals 1/2 cup).

MIDAFTERNOON SNACK
Celery sticks stuffed with 1 wedge French onion and garlic reduced-fat spreadable cheese

DINNER
Pecan-Crusted Trout: In food processor, pulse 1/2 c pecans, 1 tsp dried rosemary, 1 clove garlic, and 1/8 tsp ground red pepper until finely chopped. Place 4 whole cleaned and boned trout (about 12 oz each) on parchment paper-lined baking sheet. Season flesh side with 1/4 tsp salt and brush with 1 large egg white. Sprinkle nut mixture over each and press to adhere. Drizzle evenly with 2 tsp olive oil. Bake at 400°F 20 minutes (or until trout is opaque and tender). Makes 4 servings.

Nutritional info per serving: 382 cal, 38 g pro, 3 g carb, 2 g fiber, 24 g fat, 3 g sat fat, 248 mg sodium

Serve with: Assorted grilled vegetables, such as asparagus, zucchini, and bell peppers

DESSERT
Vanilla Ricotta Cream: In dessert bowl, whisk 1/2 c part-skim ricotta cheese, 1/4 tsp vanilla extract, and 1 packet granular sugar substitute. Serve immediately or chill 2 hours or overnight. For more flavor, add 1/2 tsp unsweetened cocoa powder.

Adapted from The South Beach Diet Supercharged by Arthur Agatston, MD with Joseph Signorile, PhD. Copyright (c) 2008 by Arthur Agatston, MD. Available where books are sold.

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