South Beach Diet Menus: Finding Options for All 3 Phases

You can find a variety of free South Beach diet menus online covering all three phases of the plan. This kind of assistance takes the guesswork out of meal planning, and when you follow it closely and don’t skimp, the volume of food will keep you satisfied while still losing weight!

A Sample Menu for Phase 1

View the list below to get an idea of what a day’s menu is like on the South Beach diet plan phase 1. When you look over these samples, it seems like a lot of food – and it is. Remember, going hungry is not part of this diet plan.

These selections will work for the 14 days of Phase 1, as well as meals in Phases 2 or 3:

• Breakfast: Scrambled eggs with fresh herbs and mushrooms, 2 slices of lean Canadian bacon, 6 oz of tomato juice, plus decaf coffee or tea
• Mid-morning Snack: 1 mozzarella cheese stick
• Lunch: Provolone Chicken Melt

Eat delicious food & lose weight! Customized, easy meals that you'll love - every day of the week

• Afternoon Snack: ½ cup low-fat cottage cheese with tomatoes and cucumber
• Dinner: Grilled Salmon, Steamed or roasted vegetables, tossed salad with 2 tbsp low-sugar dressing
• Optional dessert: Sugar-free gelatin

These Sample South Beach Diet Menus will work in Phase 2:

• Breakfast: ½ cup old-fashioned oatmeal with cinnamon, 1 cup strawberries, decaf coffee or tea
• Mid-morning Snack: 1 hard-boiled egg and raw veggies
• Lunch: 2 roast beef wraps (2 slices beef, lettuce, 1 tbsp Mayo, ½ cup peppers)
• Afternoon Snack: 1 apple and 1 wedge of light or low fat cheese
• Dinner: Lemon Couscous Chicken with 2 cups broccoli florets
• Optional dessert: a pear with 1 tbsp ricotta cheese & walnuts

Note: Spices and ethnic foods are fine to be included on South Beach Diet menus as long as they don’t contain any of the forbidden fats, sugars, or high carbs listed in the forbidden foods.

South Beach Diet Cookbooks

A portion of protein at any meal is (somewhat) unlimited but don’t overeat. Eat slowly – take at least 20 minutes to eat a meal. That will give your stomach enough time to tell your brain when you are full.

As a rule, you should include protein and vegetables at each meal. Secondly, snacks are not optional on the South Beach diet menu. Eating dessert is optional and not necessary. But if you are looking for more ideas for what to eat, remember you can also substitute any snack suggestion for dessert.

Limit your menu choices if you have to. Strange but true, but studies show that actually having fewer choices has a positive affect on your appetite. Just as going to a buffet restaurant encourages overeating, loading up your fridge with diet foods — just because they are on the “allowed list” — may also promote excess eating. Just remember the jelly bean study done at Cornell University: participants who were offered six colors of jelly beans ate more (up to 20% more!) than those who were given only four flavors. So if you have trouble trying to eat everything, try cutting down on your choices and see if that helps.

Where to Get More Menus

For a wide selection of South Beach Diet menus you can download them online from the official website which will give you meal plans, as well as featured recipes, more recipes, a recipe widget, and a list of convenience foods. From seared tuna to grilled chicken, there’s a wealth of delicious recipes and full menus available.

South Beach Diet Sample Menus – Delicious Food Ideas for Phase 1

The Vegetarian South Beach Diet Menu

The South Beach Diet and Eating Out – Guide to South Beach Friendly Restaurants

The South Beach Diet on a Budget – How to Stretch Your Grocery Bill

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