The variety of foods to enjoy on the South Beach Diet are plentiful. The foods on this plan focus on low-carbohydrates and high protein foods, introduced and maintained in three phases. The hallmark of the plan is based on eating high protein and healthy fats during the first and shortest phase. After the first two weeks, good quality carbohydrates are reintroduced into the diet, including fruit and wine.
Lean Meats and Fish
A staple of the South Beach Diet is higher-quality protein foods. Focus on low-fat and lean meats such as skinless chicken, turkey, turkey bacon, lean lunch meats, and Cornish game hens. Select leaner pork products such as boiled ham, pork chops with the fat trimmed away or Canadian bacon. All types of fish are permitted and encouraged including salmon, sea scallops, shrimp and cod. When considering beef choices, choose cuts without mixed fat such as sirloin, tenderloin, and veal. Enjoy the lean meats or fish with fresh salads and vegetables.
Fresh Vegetables
Vegetables are healthful and desired for their antioxidant and nutrient content. Enjoy endless salad greens that include micro greens, lettuce, endive, cilantro, radishes, boy choy, cucumber, tomato and edamame. For side dishes, consider steaming asparagus, green beans, artichokes, broccoli, cauliflower. Stir fry zucchini, mushrooms, green and red bell peppers, scallions, celery, eggplant, lettuce, mushrooms, spinach, onion and garlic. Enjoy artichokes, Brussels sprouts, collard greens, green peas, lima beans and squash frequently.
Low-Fat Dairy Products
Egg white omelets or vegetable frittata made with liquid egg substitutes are nice ways to start the day. Spanish omelets are just one example of delightful recipes found in acceptable South Beach Diet Recipe sites. Be creative with shredded reduced-fat cheeses that make a nice addition to breakfast dishes, as well as lunch and dinner recipes. For snacks, enjoy fat-free mozzarella sticks, cottage cheese, low-fat American or cheddar cheese. Other acceptable cheeses include part-skim ricotta and feta cheese.
Oils and Nuts
Enjoy good quality oil, such as olive oil with Omega-3 nutrients as part of a home-made salad dressing. The emphasis on high protein meals allows variety of snacks including peanuts, pecans, pistachio nuts and many other nuts and seeds. Peanut butter is also permissible and encouraged, and in phases two and three, even the South Beach peanut butter recipes for cookies are acceptable. Recipes from the South Beach Diet offer ideas for healthy snacks made from mixtures of walnuts, almonds, soy nuts, edamame roasted and mixed together with cinnamon, gloves and ginger make a delicious South Beach spicy nut mix snack.
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