South Beach Diet 7-Day Meal Plan

Jumpstart your south beach diet weight loss with this 7-day meal plan

If you have decided o try out south beach diet we have prepared a phase one eating plan to help you jumpstart your weight loss program.  

Phase 1 of south beach diet last for 2 weeks.  It is design to resolve the insulin resistance cause by too many bad and processed carbs.  South beach diet phase 1 is design to allow able intake of right carb with low glycemic index, adequate amount of protein and heart healthy unsaturated fat plus.  You will also have plenty of low glycemic index vegetables, which contribute fiber, vitamins and mineral.

By the time you completed this 2 weeks south beach diet meal plan your unhealthy cravings especially for sweet baked goods and starches will vanished.  The south beach diet do not required you to measure what you eat in ounces or calorie – the meals should be of normal size enough to satisfy your hunger but no more than that.

South Beach Diet 7 Day Meal Plan

Sample of South Beach Diet 7-day plan.  You can repeat this plan for another week to complete the whole of South Beach Diet Phase 1.  

1

  South Beach Diet – Day 1

Breakfast

Scrambled eggs 

1/2 cup sliced tomato

Coffee
(artificial sweetener and skimmed milk to taste)

Lunch

Turkey slices and low fat cheese on 2 cups mixed greens with 1 1/2 tbsp low sugar salad dressing made with olive or canola oil* 

Caffeine-free diet soda, water or tea

Dinner

Baked salmon with lemon slices and steamed broccoli, or 

Large vegetable salad with 1 1/2 tbsp low sugar salad dressing made with olive or canola oil

Caffeine-free diet soda, water or tea

2

  South Beach Diet – Day 2

Breakfast

Cottage cheese with 1/2 cup chopped cucumbers and tomatoes 

Coffee (artificial sweetener and skimmed milk to taste)

Lunch

Tuna salad on a bed of 2 cups mixed greens with vinegar to taste

Caffeine-free diet soda, water or tea

Dinner

Grilled skinned chicken breast and steamed green beans with I Can’t Believe It’s Not Butter Spray, or

Large vegetable salad with 1 1/2 tbsp low sugar salad dressing made with olive or canola oil*

Caffeine-free diet soda, water or tea

3

  South Beach Diet – Day 3

Breakfast

Lite cheese spread on 1/2 cup celery sticks 

Coffee
(artificial sweetener and skimmed milk to taste)

Lunch

Large chicken Caesar salad with dressing on the side (May use 1 1/2 tbsp dressing)

Caffeine-free diet soda, water or tea

Dinner

Grilled sirloin burger with 2% milk and  American cheese mixed summer squash with I Can’t Believe It’s Not Butter Spray, or  

Large vegetable salad with 1 1/2 tbsp low sugar salad dressing made with olive or canola oil*

Caffeine-free diet soda, water or tea

4

  South Beach Diet – Day 4

Breakfast

Turkey slices with 1/2 cup red and green pepper slices

Coffee (artificial sweetener and skimmed milk to taste)

Lunch

Ham, turkey and low fat cheese slices on a bed of 2 cups mixed greens with 1 1/2 tbs. low sugar salad dressing made with olive or canola oil* 

Caffeine-free diet soda, water or tea

Dinner

Grilled tuna with lemon slices steamed broccoli and cauliflower with I Can’t Believe It’s Not Butter Spray, or

Large vegetable salad with 1 1/2 tbsp low sugar salad dressing made with olive or canola oil*

Caffeine-free diet soda, water or tea

5

  South Beach Diet – Day 5

Breakfast

Hard boiled egg with 1/2 cup fresh vegetable sticks (suggest celery, broccoli and/or cauliflower) 

Coffee
(artificial sweetener and skimmed milk to taste)

Lunch

Salmon salad on a bed of 2 cups mixed greens with vinegar to taste 

Caffeine-free diet soda, water or tea

Dinner

Large vegetable of choice salad with 1 1/2 tbsp low sugar salad dressing made with olive or canola oil*

Caffeine-free diet soda, water or tea

6

  South Beach Diet – Day 6

Breakfast

Low fat cheese slices on 1/2 cup chopped spinach, cooked in microwave with I Can’t Believe It’s Not Butter Spray

Coffee (artificial sweetener and skimmed milk to taste)

Lunch

Chicken salad on a bed of 2 cups mixed mixed greens with vinegar to taste

Caffeine-free diet soda, water or tea

Dinner

Grilled catfish with lemon pepper and Snow peas with I Can’t Believe It’s Not Butter Spray, or

Large vegetable salad with 1 1/2 tbsp low sugar salad dressing made with olive or canola oil*

Caffeine-free diet soda, water or tea

7

  South Beach Diet – Day 7

Breakfast

Mushroom, bell pepper and low fat cheese omelet

Coffee (artificial sweetener and skimmed milk to taste)

Lunch

Salmon salad on a bed of 2 cups mixed greens with vinegar to taste

Caffeine-free diet soda, water or tea

Dinner

Grilled sirloin steak and Italian green beans with I Can’t Believe It’s Not Butter Spray

Large vegetable salad with 1 1/2 tbsp low sugar salad dressing made with olive or canola oil*

Caffeine-free diet soda, water or tea

If you wish to have snack between your meals, try a small amount of dry roasted nuts,  slice of low fat cheese, sliced deli meat (ham or chicken), fat-free cottage cheese, hard boiled egg, canned tuna or sardines.  If you like dessert, try some sugar free gelatin.

Tagged