Home ›

South Beach Diet

Various information I have gathered about the South Beach Diet

Shopping List

Submitted by brett on June 9, 2005 - 9:45pm
in

Eggbeaters
Salsa
Low fat Cheese
Low Carb tortilla shells for making breakfast burrito
Turkey Bacon


Sugar Free Pudding
Albacore Tuna
Brown Mustard
Suger Free Jello

Diet Coke

Phase One

Submitted by brett on June 7, 2005 - 11:51am
in
Phase One

Guidelines and Food List

Submitted by brett on June 7, 2005 - 11:49am
in
Phase 1 Guidelines 
Breakfast  Lunch 
Protein: Quantity is not limited. See choices 
Vegetables: Minimum 1/2 cup. See choices 
Fruit: None 
Starch: None 
Milk: None 
Fat: 1 tsp mayonnaise or oil (optional) See choices 		 Protein: Quantity is not limited. See choices 
Vegetables: Minimum 2 cups. See choices 
Fruit: None 
Starch: None 
Milk: None 
Fat: 1 Tbsp mayonnaise or oil. See choices 
Dinner  Snack 
Protein: Quantity is not limited. See choices 
Vegetables: Minimum 2 cups. See choices 
Fruit: None 
Starch: None 
Milk: None 
Fat: 1 Tbsp mayonnaise or oil. See choices 		 Snacks are required. Choose from the Protein or Vegetable list, or eat nuts from the Fats list. 

 

Recommended Meal Plan

Submitted by brett on June 7, 2005 - 9:32am
in
The South Beach Diet™ is designed so that you can easily swap meals and ingredients. If you don't like eggs for breakfast, have low-fat cottage cheese or lean meat instead. Not a fish lover? Then choose lean beef or poultry. In Phase 1 of the diet, you can eat as many proteins and vegetables as you like, plus fats like olive oil. Fruit and starches aren't allowed until Phase 2. Here's a look at some general eating guidelines. For specific food choices, check out the Phase 1 Foods to Enjoy & Avoid list.

BREAKFAST
Protein: Quantity is not limited
Vegetables: Minimum 1/2 cup
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp. mayonnaise or oil (optional)

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

LUNCH
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

DINNER
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

Phase 1 Foods

Submitted by brett on June 7, 2005 - 9:30am
in
Note: Portions are not limited unless otherwise specified.

Foods to Enjoy

PROTEIN

BEEF Lean cuts, such as:
    Eye of Round
    Ground beef:· Extra Lean (96/4)· Lean (92/8)· Sirloin (90/10)
    Pastrami, lean
    Sirloin Steak
    Tenderloin
    Top Loin
    Top Round
POULTRY (SKINLESS)
    Cornish hen
    Turkey bacon (2 slices per day)
    Turkey and chicken breast
SEAFOOD
All types of fish and shellfish

PORK
    Boiled ham
    Canadian bacon
    Loin
    Tenderloin
VEAL
    Chop
    Cutlet, leg
    Top round
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
    Sausage Patties - Limit 1 patty per day
    Seiten
    Soy Crumbles - 1/4 cup (2 oz) suggested serving
    Soy Nuts - 1/4 cup for a protein snack is suggested serving
    Tempeh 1/4 cup suggested serving
    Tofu All varieties, 1/2 cup suggested serving
    Yuba (Bean Curd or Sheet)
CHEESE (FAT-FREE OR LOW-FAT)
    American
    Cheddar

South Beach Diet Tips and Links

Submitted by brett on June 7, 2005 - 9:26am
in

This is a place where you can find all of the assorted links that I have put together regarding the South Beach Diet.

Helpful Links:

http://southbeachdietguide.com/forums/

http://www.southbeach-diet-plan.com/forum/

http://southbeachdiet.com/public/

Eating Out at National Chain Restaurants (Fast Food +)

Submitted by brett on June 7, 2005 - 9:23am
in
Just because you're on the South Beach Diet™ doesn't mean that you can't hit the drive-thru and feast on fast food every now and again. You just need to be careful about which foods you choose. In general, steer clear of white sandwich bread and buns, sugar-filled condiments like ketchup, and items cooked in bad fats, like French fries. Here's a look at some of the healthier food choices when eating on the go.

Wendy's™
Meat Items:
    Grilled Chicken Fillet—toss the bun. All other ingredients are permitted (lettuce, mayonnaise, mustard, onion, dill pickles, and tomato slice).
    Chili—may combine a small chili with a side salad as a meal. Both the shredded cheese and chili seasoning are permitted.
Garden Sensation® Salads:·
    Caesar Side Salad—toss the bacon pieces and the home-style garlic croutons. All other ingredients are permitted (romaine, parmesan cheese, and Caesar dressing).
    Side Salad—all ingredients are permitted (iceberg and romaine lettuce, cucumbers, grape tomatoes, red onions, and carrots).
    Chicken BLT—do not use the honey mustard dressing, bacon pieces, or garlic croutons. All other ingredients are permitted (iceberg lettuce, romaine, spring salad mix, cucumbers, grape tomatoes, cheddar cheese, and diced chicken).
    Spring Mix Salad—do not use the honey roasted pecans; request the roasted almonds instead. Do not use the house vinaigrette dressing. All other ingredients are permitted (iceberg and romaine lettuce, spring salad mix, cucumbers, grape tomatoes, red onions, carrots, and cheddar cheese).
Syndicate content