South Beach Diet phase 2

South Beach Diet Phase 2

This page will show you information on the South Beach Diet Phase 2:

  • one day sample menu of the South Beach Diet Phase Two
  • a shopping list of the foods in the sample diet
  • foods to eat on Phase 2
  • foods to avoid on Phase 2 of the South Beach Diet

south-beach-diet-phase-2- table

South Beach Diet Phase 2 Guidelines

South Beach Diet Phase Two is the second stage of the South Beach Diet. Its mission is to achieve your target weight. Phase Two doesn’t have a specific time frame. It can equally last a few weeks, months or years.

South Beach Diet Phase 2 is not as strict as South Beach Diet Phase One. You are allowed to eat a wider variety of foods. People can diversify the menu according to their tastes. When the desired result is achieved, you can proceed to South Beach Diet Phase Three.

Recommendation: At first you should consult with your doctor about the intake of the vitamins. It helps to keep your health in order, if your body doesn’t have enough vitamins from the foods.

You are allowed to eat in Phase Two:

  • barley, quinoa, buckwheat, oat (not instant cooking), couscous, farro, whole-wheat pasta (a little bit), brown rice, whole-wheat or bran bread;

  • citrus fruits, dried apricots, peaches and apples, pears, melon and cantaloupe, plums, berries, kiwi, grapes, etc;

  • fish, turkey breasts without skin, beef, chicken breasts without skin, lamb, pork, seafood;

  • red wine (a little bit, about ½ cup per day), popsicles, low-fat pudding (sugar free) and bitter chocolate, unsweetened cocoa powder and jellies (allowed only 75 calories of sweets per day);

  • broccoli, carrots, radishes, chickpeas, black/green/cannellini/kidney/ beans, soybeans, green peas, eggplants, zucchini, turnip,spinach, tomatoes, cucumbers, bell peppers, pumpkin, asparagus, artichokes, taro, celery, parsley, calabaza, mushrooms, onion, cabbage, cauliflower, olives, butternut squash, fennel, dill, avocado, etc;

  • pistachios (30 pieces per day), walnuts (15 pieces per day), cashews (15 pieces per day), almonds (15 pieces per day), flaxseeds (3 tbsp. per day), peanuts (20 pieces per day), pumpkin seeds (3 tbsp. per day);

  • eggs, low-fat cheeses, skim and soy milk;

  • any tea (1-2 cup per day), seltzer, vegetable juices and coffee (1-2 cup per day);

  • olive/canola/ grape seed oil and vegetable oil spread;

  • soy sauce, miso, salsa, hot pepper sauce, mustard, salad dressing (low sugar) and herbs.

You are NOT allowed to eat in Phase Two:

  • fruit juices, bananas, jam, honey, pineapple, raisins, ice cream, watermelon, canned fruit, sugar, sweets, pastries, all products with high sugar content;

  • turkey legs and skin, chicken legs and skin,

  • white flour pasta or vermicelli, white bread, white rice, cereals, potato and sweet potato;

  • alcohol (except wine);

  • corn, beetroot, etc.


South Beach Diet Phase 2 – Day 1 Sample


1 cup buttermilk 1%
1 half of apple
1 cup of coffee

Mid-morning snack

almonds (15 pieces)
1 cup green tea or water


1 portion of fish with 1 tsp. of olive oil and herbs (of your choice)recipe for salmon below
1 cup vegetable salad (tomatoes, arugula)
1 slice bran bread

Mid-afternoon snack
½ cup cottage cheese
1 pear


1 portion of cooked lamb or beef with seasonings and condiments of your choice
1 cooked zucchini with herbs
1 cup steamed asparagus or broccoli


15 g bitter chocolate

SBD Phase Two Recipe (you can eat this tasty recipe for lunch in the above menu where it says fish for lunch.

For lunch

1 portion of grilled miso salmon (recipe below)

Grilled miso salmon:

1 salmon fillet (about 250-300 g)

1 tsp. of sunflower oil

1 tbsp. of miso

1 tsp. of Spanish smoked paprika

1 tbsp. of soy sauce

At first mix together miso, smoked paprika and soy sauce. Heat the grill and greased it with sunflower oil. Put the miso-soy-paprika sauce on the top of the salmon fillet. Grill it for 7-9 minutes.

+ for the shopping list

Salmon (1 portion is about 250-300 g)

Miso 1 bottle

Spanish smoked paprika1 small pack

Sunflower oil 1 bottle

Soy sauce 1 bottle

South Beach Diet Phase 2 Shopping List

Buttermilk (1%) 1 bottle
Cottage cheese 1 small pack
1 apple
1 pear
1 zucchini
Asparagus or broccoli 250 g
Tomatoes 1 kg
Arugula 1 small pack
Coffee 1 small pack
Almonds 1 small pack
Green tea 1 small pack
Fish of your choice (1 portion is about 250-300 g)
Lamb or beef (1 portion is about 250-300 g)
Bran bread 1 small loaf
Herbs, seasonings and condiments of your choice
Bitter chocolate 1 piece

Enjoy the South Beach Diet Phase 2.

Find the South Beach Diet phase one here
South Beach Diet phase 3 here.

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