The South Beach Diet is a low-calorie diet plan designed for relatively rapid weight loss. It promotes the consumption of complex carbohydrates, lean meats and healthy fats. It is broken up into three phases. Phase one is very restrictive and nearly carbohydrate-free. Phases two and three are progressively more liberal. This diet uses regular foods. There are many meal options for phases two and three of this diet.
Breakfast Meals
The South Beach Diet is carbohydrate-controlled not low-carbohydrate (with the exception of phase one), so sugary cereals, bagels and pancakes are not appropriate picks. Try eggs instead. Enjoy them fried, scrambled or in a (low-fat) cheese and vegetable omelet. Egg frittatas or quiche are other options with a side of Canadian bacon. Or make a yogurt smoothie by blending a container of Dannon Light 'n' Fit fruited yogurt with 1/2 cup each berries and crushed ice. Accompany breakfast with calorie-free beverages, such as coffee and tea, with sweetener if you like. On phase three, you can enjoy your eggs with a slice of whole grain toast and half a grapefruit.
Lunch Meals
Lunches vary and can include anything from hearty soups and a chicken, tuna or Cobb salad with low-fat dressing to hot meals, such as lemon chicken with couscous and sliced cucumbers (from the South Beach recipe book). Sandwiches are an option during phase three of this diet, including a roast beef wrap or an egg salad sandwich with a piece of fruit. Pizza is allowed during phase three as well, not deep dish-style but a roasted portabella pizza. Grilled or poached meats, fish or chicken atop mixed greens with a balsamic vinegar and olive oil dressing makes for a satisfying lunch on this diet.
Dinner Meals
Planning satisfying dinners is not difficult since virtually no lean meat or fish is prohibited. Some options include seared tuna with a spicy marinade served with grilled vegetables or marinated, lean flank steak served with a green salad (topped with an olive-oil based dressing). You can enjoy broiled lamb chops with a mint pesto or roasted chicken with seasoned, sliced tomatoes. Grilled salmon with a tomato salsa and hearty salad is another option. What about comfort food? On the South Beach Diet, you can even have meatloaf with asparagus and mushrooms sautéed in olive oil.
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