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South Beach Diet Plan Sample Days
Typical Menus for the South Beach Plan
Phase One:
Follow this phase of the plan for 14 days
Breakfast
2 eggs scrambled with fresh herbs and mushrooms and 2 rashers grilled lean bacon. Plus a small glass of tomato juice and a decaf coffee or tea.
Morning Snack
1 small chunk reduced-fat Cheddar cheese.
Lunch
Chicken Caesar salad (no croutons) with 2tbsp Caesar dressing.
Afternoon Snack
3tbsp low-fat cottage cheese with 1 tomato and cucumber.
Dinner
Grilled salmon with steamed asparagus and a salad made from
mixed leaves, cucumber, green pepper, cherry tomatoes and
2tbsp low-sugar dressing.
Dessert
Lemon Ricotta Crème made by mixing 115g/4oz reduced-fat ricotta cheese with a little sweetener and ¼tsp each of lemon zest and vanilla extract. Serve chilled.
Phase Two:
Stay with this until you've reached your target weight. Your weight loss should slow to 1-2lb a week!
Breakfast
Bowl of porridge made with 115g/4oz porridge oats mixed with 225ml/8floz skimmed milk, topped with cinnamon and 1tbsp chopped walnuts. Plus 15 strawberries and a decaf coffee or tea.
Morning Snack
1 small pot fat-free yoghurt.
Lunch
1 slice Granary bread topped with 75g/3oz lean roast beef, lettuce, tomato, onion and mustard.
Afternoon Snack
1 apple and 1 triangle of low-fat cheese spread.
Dinner
Chicken and vegetable stir fry made from 2tsp rapeseed oil,
50g/20z cooked chicken breast, 75g/30z mixed vegetables, 1tsp
soy sauce and 75g/30z fresh spinach. Serve with a salad made
from mixed leaves, cucumber, green peppers, cherry tomatoes
and tossed with a little olive oil and vinegar.
Dessert
1 pear with 1tbsp ricotta cheese and a couple of crushed walnuts.
Phase Three:
Now you've reached your target, follow this plan for life!
Breakfast
1 scrambled egg with 2 rashers grilled lean bacon and 1 slice Granary bread. Plus 1 orange and a decaf coffee or tea.
Lunch
Tuna salad made from 1 small can tuna in brine, romaine lettuce, cucumber, 1 tomato, ½ medium-sized avocado, 3 sticks of celery and 10 radishes. Serve with a dressing made from 4tsp olive oil, 2tbsp lime juice, garlic and pepper.
Dinner
Grilled chicken breast with 6tbsp couscous, steamed
asparagus and a salad made from romaine lettuce, 7 black
olives, a sliver of feta cheese and 2tbsp low-sugar dressing.
Dessert
1 pear poached in red wine.
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