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Sample Meal Plans for Phase 2 of the South Beach Diet

author image ShaeLee Chatterton
ShaeLee Chatterton began writing professionally in 2007. She has written articles for "Women's Health" magazine online and edited for LA Splash Magazine. She is a fitness nutrition coach through the National Exercise and Sports Trainer Association and is certified as a personal trainer by the American Council on Exercise. Chatterton earned a Bachelor of Arts in exercise science and communications at Boise State University.
Sample Meal Plans for Phase 2 of the South Beach Diet
Buttermilk waffles are an appropriate breakfast during phase two of the South Beach Diet. Photo Credit slcw/iStock/Getty Images

The South Beach Diet was formulated by Dr. Arthur Agatston and aims at encouraging intake of the right carbohydrates, including appropriate fats like olive and canola oil, specific fruits and vegetables, fiber, lean protein and whole grains. According to MayoClinic.com, the South Beach Diet aims at a balance between the “right” carbs and the “right” fats and eliminates “bad” carbs from the diet to encourage weight loss. The South Beach Diet also restricts unhealthy trans fats and saturated fats encouraging healthier monounsaturated fats instead. The diet consists of three phases and aims at maintaining healthy weight.

Meal Guidlines

Protein intake is unlimited during the South Beach Diet, so you can consume as much as is required to satiate hunger. However, the protein intake should primarily consist of lean protein like lean cuts of pork, lamb or chicken. Vegetables are to be limited to 1/2 cup and one serving of fruit and starch each are allowed per day, which may be gradually increased to three servings. Starchy vegetables like beets and potatoes and high sugar fruits like pineapple, watermelon and canned fruits are to be avoided. Just 1 1/2 cups of low-fat dairy products including yogurt and cheese are allowed daily along with 1 tsp. of mayonnaise or oil.

Sample Breakfast

The South Beach Diet encourages eating a healthy, filling breakfast. In phase two you can derive 27 percent of your total daily calories from carbohydrates and they generally suggest eating your carbohydrates in the morning. The diet recommends a pear bran muffin as an appropriate breakfast during phase 2. These muffins consist of whole-grain pastry flour, wheat bran, granular sugar substitute, ground cinnamon, baking soda, salt, one percent or fat-free buttermilk, eggs, canola oil, Bosc pear and vanilla extract. If you don't like the taste of pear, try buttermilk waffles or a cottage cheese crepe.

Sample Lunch

The South Beach Diet website recommends the chipotle-rubbed steak wrap for a meal in phase 2. The spicy wrap calls for chopped chipotle chiles, flank steak strips, shredded romaine lettuce leaves, chopped tomatoes and fresh lime juice. It is wrapped in an 8-inch whole wheat tortilla and topped with reduced-fat sour cream and salt. The spicy flavor comes from the adobo sauce, which is made from vinegar, pureed chilies, and other spices. Heat the wrap in the microwave or oven and wash it down with water, diet soda or unsweetened iced tea.

Sample Dinner

A phase 2 dinner that is suggested by the South Beach Diet is grilled tuna with teriyaki glaze. The tuna is topped with extra-virgin olive oil, edamame, sliced zucchini, cherry tomatoes, sea scallops and corn kernels. Add seasoning with salt, pepper, onion, garlic, basil, sherry or chicken broth and ginger. To complete the grilled tuna is a low in sugar, teriyaki-like glaze. Substitute and eliminate toppings that are South Beach Diet appropriate at your desire.

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