Sample Meal Plan for the South Beach Diet

PHASE 1	PHASE 2	PHASE 3
Breakfast Tomato juice, 6 oz. Scrambled eggs with fresh herbs and mushrooms Canadian bacon, 2 slices Decaf coffee or decaf tea with fat-free milk and sugar substitute Snack Part-skim mozzarella cheese stick Lunch Chicken Caesar salad (no croutons) Prepared Caesar dressing, 2 Tbsp Snack Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers Dinner  Mahi mahi Oven-Roasted Vegetables Arugula salad Low-sugar prepared dressing Dessert  Lemon Peel Ricotta Crème	Breakfast Berry smoothie (8 oz. Dannon Light 'n Fit fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended) Decaf coffee or decaf tea with fat-free milk and sugar substitute Snack 1 hard-boiled egg Lunch Lemon Couscous Chicken Tomato and cucumber slices Snack Dannon Light 'n Fit yogurt, 4 oz. Dinner Meat Loaf Steamed asparagus Mushrooms sautéed in olive oil Sliced Bermuda onion and tomato with drizzled olive oil Dessert Sliced cantaloupe with 2 Tbsp ricotta cheese	Breakfast ½ grapefruit Tex-Mex eggs (2 eggs scrambled with shredded Monterey Jack cheese and salsa) Whole grain toast, 1 slice Decaf coffee or decaf tea with fat-free milk and sugar substitute Lunch Roast Beef Wrap Nectarine Dinner Grilled salmon with tomato salsa Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing Dessert Chocolate-Dipped Apricots