Fad Diets

South Beach Diet Phase One

South Beach Diet Phase One

This page on South Beach Diet Phase One will provide the following information:

  • A one day example of what to eat on the South Beach Diet Phase One
  • South beach diet recipes phase one
  • South beach diet shopping list for phase one
  • Which foods you can eat on the South Beach Diet phase one
  • Which foods to avoid on the South Beach Diet phase one

south-beach-diet-phase-one- salmon-with-olives
For each meal, breakfast, lunch and dinner there is one special recipe that is included.

Phase one is meant to be done for a two week period. Since we only show you a one day sample on this page, we also show you what foods to eat, and which foods you should not be eating on the South Beach Diet so you can make up your own two week plan if you like.

This one day example was taken from the South Beach Diet Book. You should lose anywhere between 8-13 pounds on the South Beach Diet phase one if you follow  two weeks of the menus.

Although you can create your own diet from our list, it is recommended to get the book if you want to continue with the full two weeks of phase 1 and also get all original menus and recipes for all three phases of the diet.

South Beach Diet Phase One Guidelines

Phase 1 is the strictest phase of this diet. It is meant to last two weeks, just long enough to get rid of the insulin resistance that is brought on by eating too many bad carbs (mostly processed carbohydrates).

You can eat as much protein, good fats and lowest glycemic index carbs as needed to feel satisfied and to control blood sugar.

  • You don’t need to measure calories or anything else. By the end of doing the full two weeks you should have lost your cravings for unhealthy foods like sweets, starches and baked goods.

  • You can eat 6 different times on this diet throughout the day.

  • You should never feel hungry. If you do than you should increase your serving size.

Foods To Eat On South Beach Diet Phase One

  • fish, beef, chicken and chicken breasts without skin (except chicken legs), deli meat, lean pork, turkey and turkey breasts without skin (except turkey legs), shellfish, seafood, lamb (loin, tenderloin);
  • eggs, low-fat cheese, cream cheese, buttermilk, skim milk, soy milk, yogurt, tofu (nonfat or low-fat);

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

  • black beans, eggplants, spinach, tomatoes, cucumbers, bell peppers, zucchini, asparagus, artichokes, broccoli, celery, parsley, kidney beans, dill, mushrooms, onion, radishes, turnip, rhubarb, cabbage, cauliflower, olives, chickpeas, green peas, green beans, soybeans, fennel, avocado, cannellini beans;

  • popsicles, jams, unsweetened cocoa powder, jellies (use very carefully; allowed only 75 calories of sweets per day);

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

  • canola oil, vegetable oil spread, olive oil, grape seed oil;

  • white tea, green tea, black tea, seltzer, vegetable juices.



  • sugar, sweets, chocolate, pastries, honey, ice cream and all products with high sugar content;

  • bread, pasta, vermicelli, rice, oat, potato and cereals;

  • fruits and berries, fruit juices;

  • ham, fat meat, ribs, liver, duck, goose;

  • carrots, beetroot, sweet potato and corn;

  • fat cheeses, alcohol, more that 1-2 cups of tea or coffee, ketchup.



6 oz vegetable juice cocktail

2 Vegetable Quiche Cups

Decaffeinated coffee or decaffeinated tea with non-fat milk and sugar substitute

Mid-morning snack

1 part-skim mozzarella cheese stick


Sliced grilled chicken breast on romaine lettuce

2 Tbsp Balsamic Vinaigrette

Sugar-free flavored gelatin dessert

Mid-afternoon snack

Celery stuffed with 1 wedge Laughing Cow Light Cheese


Grilled Salmon with Rosemary

Steamed asparagus

Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes, Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing).


Vanilla Ricotta Creme (recipe below)


1/2 cup partly skimmed ricotta cheese

1/4 tsp vanilla extract

1 package sugar substitute

Mix all ingredients together in a bowl and chill to ready to eat. Serves 1

Calories= 178 per serving


6 oz vegetable juice cocktail

Romaine lettuce 1 small pack

Celery 1 small pack

Rosemary 1 small pack

Asparagus 200 g

Mixed greens 1 small pack


Green peppers

Cherry tomatoes

Decaffeinated coffee/tea 1 small pack

Skim mozzarella cheese stick

Non-fat milk 1 bottle

Laughing Cow Light Cheese 1 small pack

Sugar substitute 1 small pack,

Chicken breast (1 portion is about 250-300 g)

Balsamic Vinaigrette 1 bottle

1 Sugar-free flavored gelatin dessert

Salmon (1 portion is about 250-300 g)

For the Vegetable Quiche Cups: 1 package of spinach, 150-175 ml of liquid egg substitute, 150-175 g reduced-fat cheese, 1 green bell pepper, 1 onion, hot pepper sauce 1 bottle

Vanilla Ricotta Crème: partly skimmed ricotta cheese 1 small pack, vanilla extract 1 small pack

Enjoy our South Beach Diet Phase One  sample and shopping list!

If you like this one day example of the South Beach Diet Phase One an example of South Beach Diet phase 2 can be found here. Phase 3 South Beach Diet here.

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