Follow the list below as some examples of what to eat with The South Beach Diet. Remember, it will depend on the phase you are in when choosing foods. You will be able to re-introduce some carbs and other foods as you move into later phases 2 and 3. This list has some items that cannot be used until the later phases, but will give you a stating point to work from.
Allowed Foods
| Protein Seafood/FishLean Ground BeefChicken BreastNon-Fat Cold CutsVegetables TomatoesOnionsMushroomsSpinachWhole Grain Starches (Not until phase 2) Brown RiceWhole Wheat BreadWhole Grain Pasta |
Nuts CashewsAlmondsPecansDesserts Sugar Free CandySugar Free PopsiclesOther Low Fat CheeseEggsFat Free MilkHerbal Tea |
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Food You Cannot Eat During Phase 1
| Meats Fatty MeatsDark chicken or TurkeyVegetables CornCarrotsPotatoesYams |
Starches White riceRegular pastaBread All Sugary DessertsAll Fruits (Re-introduced in later phases) |
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Don’t worry too much as many of the foods you enjoy will enter back into your menu once you get through the first phase.
Phase one is of course the hardest part of the South Beach diet. Once you start re-entering some of these foods your focus will be portion control.
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List of Foods Allowed for South Beach Diet Phase 1
| Meats Beef (Lean)Ground BeefSirloinTenderloinFilet MignonTop Loin SteakStrip SteakPorkCanadian BaconPork Chops (Lean)Ham (Boiled)Fat Free Lunch meatsVeal (Lean)Lamb (trim all fat)Sea Food FishHaddockHerringSalmonWhitefishCatfishPerchTunaShell Fish OystersClamCrabScallopOther Sea Foods ShrimpSquidLobsterVegetables ArtichokesAsparagusBeans – Green and BlackSplit PeasBroccoliCabbageCauliflowerCollard GreensCeleryCucumberLettuce and SpinachFennelMushroomsOkraTomatoOnion (small amount)PicklesPeppersSauerkrautSquashZucchini |
Poultry (skinless) Chicken BreastTurkey BreastTurkey BaconNuts • AlmondsCashewsMacadamiaPecansPeanutsPistachiosWalnutsSauces and Spices (Use small amount 1/2 TBS) Horseradish sauceHot saucesSteak SauceWorcestershireSoy SauceAlmond or Vanilla ExtractMost SpicesDairy Products Milk (Fat-free or 1%)Yogurt (sugar free)Cheeses (low or fat free)Cottage Cheese (fat free)CheddarMozzarellaFetaProvoloneParmesanOils Olive OilCanola OilSoybean OilDessert Items (Must be Sugar Free) CandyPopsicles/FudgsiclesChocolate PowdersGelatinCandyOther Misc. Foods EggsPeanut Butter (small)SteviaSome Meat SubstitutesMayonnaiseSalad Dressing (low fat)Tofu (Low Fat)Legumes |
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(Keep all sugary foods off your diet during phase 1)