Dietary Guidelines : South Beach Diet Meal Plan
Dietary Guidelines : South Beach Diet Meal Plan
The South Beach Diet meal plan is divided into three stages, beginning with stage one, which eliminates refined carbohydrates and high-sugar foods. Follow the South Beach Diet through each stage to maintain a proper diet with health information from a registered dietitian and licensed nutritionist in this free video on healthy diets.
Watch Dietary Guidelines : South Beach Diet Meal Plan
Dietary Guidelines : South Beach Diet Meal Plan
What website can I go to that has good South Beach diet recipes?
My roomie and I are doing the South Beach diet and we are tired of lunch meat and vegatables. Is there anything else we can eat on Phase I of the diet?
What website can I go to that has good South Beach diet recipes?
Add your own answer in the comments!
The South Beach Diet Quick and Easy Cookbook: 200 Delicious Recipes Ready in 30 Minutes or Less
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That’s why you should try the ABS DIET, it’s way more realistic. Anyhow, for the recipies, here you go:
http://allrecipes.com/Recipes/Trusted-Brands-Recipes-and-Tips/South-Beach-Diet/Phase-1-Recipes/Main.aspx
SEARCH THE WEB
Here is some great recipes for stage one. the also have some for phase 2 as well. Good luck!
I was on that diet awhile back i think i got the book for recipes
But for phase one there is not much you can do besides eat lunch meat and stuff like that
http://www.southbeach-diet-plan.com/recipecollection.html
Allowed Foods in Phase 1
PROTEIN CHOICES
BEEF Lean cuts, such as:
* Eye of Round
* Ground beef:
* Extra Lean (96/4)
* Lean (92/8)
* Sirloin (90/10)
* Tenderloin
* Top Loin
* Top Round
CHEESE (FAT-FREE OR LOW-FAT)
* American
* Cheddar
* Cottage cheese, 1-2% or fat-free
* Cream cheese substitute, dairy-free
* Feta
* Mozzarella
* Parmesan
* Provolone
* Ricotta
* String
EGGS
* The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.
LAMB (Remove all visible fat)
* Center Cut
* Chop
* Loin
LUNCHMEAT
* Fat-free or low-fat only
MEAT SUBSTITUTES (SOY BASED)
* Bacon – Limit to 2 slices per day
* Burger – < 3 gms fat per 2-3 oz portion
* Chicken Patties & Nuggets – < 3 gms fat per 2-3 oz portion
* Hot Dogs – < 3 gms fat per 2-3 oz portion
* Natural Peanut Butter – 2 Tbsp (may use as protein choice or limited nut choice)
* Sausage Pattie – Limit 1 patty per day
* Seiten
* Soy Crumbles
* Soy Nuts – 1/4 cup for a protein snack is suggested serving
* Tempeh
* Yuba
PORK
* Boiled ham
* Canadian bacon
* Loin
* Tenderloin
POULTRY (SKINLESS)
* Cornish hen
* Turkey bacon (2 slices per day)
* Turkey and chicken breast
SEAFOOD
* All types of fish and shellfish
TOFU
* Use soft, low-fat or lite varieties
VEAL
* Chop
* Cutlet, leg
* Top round
Vegetable Choices (includes legumes)
(May use fresh, frozen or canned without added sugar)
* Artichokes
* Asparagus
* Beans, Green
* Beans, Italian
* Beans, Wax
* Beans or Legumes:
* Black Beans
* Butter Beans
* Chickpeas or Garbanzo
* Pigeon Peas
* Soy Beans
* Split Peas
* Broccoli
* Bok Choy
* Cabbage
* Cauliflower
* Celery
* Collard Greens
* Cucumbers
* Eggplant
* Lettuce (All varieties)
* Juice (Limit to 6 ounces per day)
* Tomato
* V-8
* Mushrooms
* Mustard Greens
* Okra
* Onion – Limit to 1/2 per day
* Peppers (All varieties)
* Pickles – Dill or those sweetened with Splenda®
* Radishes (All varieties)
* Rhubarb
* Sauerkraut
* Snow peas
* Spinach
* Sprouts, Alfalfa
* Squash, Spaghetti
* Squash, Summer
* Yellow
* Zucchini
* Tomato – Limit to 1 whole or 10 cherry per serving
Fat Choices (with some suggested serving sizes)
The following monounsaturated oils are recommended to be consumed daily:
* Olive Oil
* Canola Oil
Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
* Corn
* Enova
* Grapeseed
* Safflower
* Soybean
NUTS (Limit to one serving per day as specified)
* Almonds – 15 (Dry roasted recommended)
* Brazil Nuts – 4
* Cashews – 15 (Dry roasted recommended)
* Pecans – 15 (Dry roasted recommended)
* Macadamia – 8 (Dry roasted recommended)
* Peanut Butter – 1 tsp
* Peanut Butter, Natural = 2 TBS
* Peanuts, 20 small (May use dry roasted or boiled)
* Pine Nuts (Pignolia) – 1 ounce
* Pistachios – 30 (Dry roasted recommended)
* Walnuts – 15 (Dry roasted recommended)
In place of nuts, may use:
Flax Seed – 3 TBS
Other Fat Choices:
* Avocado – 1/3 whole = 1 TBS oil
* Guacamole – ½ cup = 1 TBS oil
* Margarine – Chose those that do not contain Trans Fatty Acids such as Fleishmann’s Premium Olive Oil or Smart Balance
* Mayonnaise – Regular or Low Fat
* Olives (Green or Ripe) 15 = 1/2 TBS
* Salad Dressing – Use those < 3 gms sugar per serving
SPICES AND SEASONINGS
* All spices that contain no added sugar
* Broth
* Extracts (almond, vanilla, or others)
* Horseradish sauce
* I Can’t Believe It’s Not Butter! Spray
* Lemon Juice
* Lime Juice
* Pepper (black, cayenne, red, white)
Use the following toppings and sauces sparingly (check labels for added sugar)
* Hot Sauce
* Salsa – Limit to 2 TBS during phase 1
* Soy Sauce – 1/2 TBS
* Steak Sauce – 1/2 TBS
* Worcestershire Sauce – 1 TBS
* Whipped Topping (Light) – 2 TBS
SWEET TREATS (Limit to 75 calories per day)
* Candies, hard, sugar-free
* Chocolate powder, no-added-sugar
* Cocoa powder, baking type
* Fudgsicles, sugar-free
* Gelatin, sugar-free
* Gum, sugar-free
* Popsicles, sugar-free
* Sugar substitute
Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.
SUGAR SUBSTITUTES
* Acesulfame K
* Fructose (needs to be counted as Sweet Treats, Caloric Limit)
* Nutrasweet (Equal)
* Saccharin (Sweet & Low)
* Sucralose (Splenda)
* Stevia (Not approved by FDA)
DAIRY
* Low-fat (1 percent) or fat-free milk or soy milk
* Plain or sugar-free low-fat or fat-free yogurt
* Fat-free half & half
FOODS TO AVOID!!!
BEEF
Brisket
Liver
Other fatty cuts
Rib steaks
POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed
PORK
Honey-baked ham
VEAL
Breast
CHEESE
Brie
Edam
Nonreduced fat
VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams
FRUIT
Avoid ALL fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears STARCHES AND CARBS
Avoid ALL starchy food in Phase 1, including:
Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types
DAIRY
1/2 cup of plain fat-free yogurt (once per day max.)
Fat Free 1/2 & 1/2, Nonfat milk, 1% milk, Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats). Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
Yogurt, cup-style and frozen
Ice cream
Milk, low-fat, fat-free, whole
Milk, soy
MISCELLANEOUS
Alcohol of any kind, including beer and wine
No regular ketchup or cocktail sauce
No pork rinds – too high in saturated fat
No jerky – too high in sugar content
Limit Caffeine-Containing Beverages to 1-2 servings per day
(By TLC – More Info at Forum)
all fad diets are BULL eat 3 healthy meals a day & use fruit for snacks,get 30 mins of cardio 5 days a week & use light weight training 3 times a week for trouble areas.trust me i am a former pro athlete
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