Typical Menus for the South Beach Plan

South Beach Diet Review

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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