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South Beach Diet Menu -
Phase
2
Phase 2 of South Beach Diet is a more liberal phase. South
Beach Diet Plan of Phase 2 allowed you to reintroduce some of the banned
foods. During these phase you begin gradually add back certain healthy
carbs like fruits, sweet potatoes, wholemeal pasta, whole-grain
breads.
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SOUTH BEACH DIET - PHASE 2 : FOOD LIST |
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FOODS REINTRODUCE |
FOODS TO AVOID |
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Fruits - Apple, apricots, blueberries,
cantaloupe, cherries, grapefruit, grapes, kiwi, mangoes, oranges, peaches,
pears, plums, strawberries. |
Fruits - Bananas, fruit juice, juice-packed
canned fruit, pineapples, raisins, watermelon. |
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Starches & breads - Oatmeal, brown rice,
wild rice, wholemeal bread, all-bran cereal, high-fibre cereals, popcorn,
green peas, oat & bran bread, wholewheat pasta, wholewheat pittas, rye
bread, small sweet potatoes. |
Starches & breads - White rice, baked white
potatoes, instant potatoes, dinner roll, refined wheat bread, refined
wheat bagel, white bread, white flour pasta, pretzels, rice cakes,
cornflakes, biscuits. |
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Dairy - Light fruit-flavoured yogurt, light soya
milk, plain low-fat or fat-free yogurrt, non-fat milk. |
Vegetables - Beetroot, carrot, corn,
potatoes. |
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Sweet treats - Bittersweet chocolate, semisweet
chocolate, fat-free sugar-free pudding, red wine |
Sweet treats - Honey/jam,
ice-cream. |
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SOUTH BEACH DIET-PHASE 2: SAMPLE
MENU PLAN |
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BREAKFAST |
SNACK |
LUNCH |
SNACK |
DINNER |
DESSERT |
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DAY 1 |
150ml vegetable juice
cocktail. |
1 hard boiled egg. |
Mushroom pizza. |
1 fresh pear. |
Herbs-marinated chicken |
Fresh Strawberries dipped in
milted chocolate. |
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DAY 2 |
1/2 fresh grapefruit. |
1 chunk low-fat cheese. |
tuna salad in a whole meal
pitta. |
Chopped cucumber with low-fat cream
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Roasted steak with grilled onion, tomatoes and
mushrooms |
Fresh pear with ricotta
cheese. |
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DAY 3 |
50g Bran flakes with 150ml skimmed
milk. |
110g fat-free yogurt. |
sugar free jelly.
small amount of baked sweet potatoes
100g cottage cheese with ¼ cantaloupe
melon |
30 pistachios
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Meatloaf with
steamed
asparagus
Mushrooms
Sliced Spanish onion and tomato with drizzled
olive oil
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Fruit salad with low-fat
topping
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DAY 4 |
1/4 cantaloupe melon. |
1 apple with 100g cottage cheese. |
Turkey salad in wholemeal
pitta
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1 apple
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Grilled chicken breast with mixed
salad
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Toasted pistachio with chocolate
mixed. |
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DAY 5 |
Oatmeal pancake.
Decaffeinated tea or coffee. |
small bunch grapes. |
Roasted beef with slice of granary
bread and mixed vegetables. |
1 low-fat cheese wedge
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Grilled salmon with roasted
vegetables.
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Slice of melon with 2 tablespoons
ricotta cheese |
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DAY 6 |
150g fresh strawberries. |
1 mango. |
Chicken and Raspberry spinach
salad |
110g fat-free yogurt. |
Marinated Rump Steak with green
and yellow French bean. |
Baked apple. |
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DAY 7 |
1 poached egg with wholemeal muffin.
Decaffeinated tea or coffee. |
100g blueberries. |
Chicken-fruit salad with fat-free
yogurt dressing. |
1 chunk of low-fat
mozzarella
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Spinach-stuffed with Salmon
fillet. |
Strawberries with low-fat
topping/cream |
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