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Weight Loss Diet Plans - South Beach Diet Plan Menus
South beach diet emphasizes the consumption of "good carbs" and
"good fats". The south beach diet is more than just a heart-friendly
version of the Atkins diet which is predominantly a low-carbohydrate
diet.
South beach diet plan minimizes consumption of bad fats and bad
carbs and encourages increased consumption of good fats and good
carbs. As Dr. Agatston says, this means south beach diet is not
exactly a low-carb diet or a low-fat diet. The South Beach diet is
based on eating foods that are low on the GI scale.
Typical Menus for the South Beach Plan
:
1. Phase
One :
Follow this phase of the plan for 14 days
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Breakfast
2 eggs scrambled with fresh herbs and mushrooms and 2 rashers
grilled lean bacon. Plus a small glass of tomato juice and a
decaf coffee or tea.
-
Morning Snack
1 small chunk reduced-fat Cheddar cheese.
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Lunch
Chicken Caesar salad (no croutons) with 2tbsp Caesar dressing.
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Afternoon Snack
3tbsp low-fat cottage cheese with 1 tomato and cucumber.
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Dinner
Grilled salmon with steamed asparagus and a salad made from
mixed leaves, cucumber, green pepper, cherry tomatoes and 2tbsp
low-sugar dressing.
-
Dessert
Lemon Ricotta Crème made by mixing 115g/4oz reduced-fat ricotta
cheese with a little sweetener and ¼tsp each of lemon zest and
vanilla extract. Serve chilled.
2.
Phase Two
: Stay with this until you've reached your target
weight. Your weight loss should slow to 1-2lb a
week!
-
Breakfast
Bowl of porridge made with 115g/4oz porridge oats mixed with
225ml/8floz skimmed milk, topped with cinnamon and 1tbsp chopped
walnuts. Plus 15 strawberries and a decaf coffee or tea.
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Morning Snack
1 small pot fat-free yoghurt.
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Lunch
1 slice Granary bread topped with 75g/3oz lean roast beef,
lettuce, tomato, onion and mustard.
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Afternoon Snack
1 apple and 1 triangle of low-fat cheese spread.
-
Dinner
Chicken and vegetable stir fry made from 2tsp rapeseed oil,
50g/20z cooked chicken breast, 75g/30z mixed vegetables, 1tsp
soy sauce and 75g/30z fresh spinach. Serve with a salad made
from mixed leaves, cucumber, green peppers, cherry tomatoes and
tossed with a little olive oil and vinegar.
-
Dessert
1 pear with 1tbsp ricotta cheese and a couple of crushed
walnuts.
3.
Phase Three: Now you've reached your target, follow this plan
for life!
-
Breakfast
1 scrambled egg with 2 rashers grilled lean bacon and 1 slice
Granary bread. Plus 1 orange and a decaf coffee or tea.
-
Lunch
Tuna salad made from 1 small can tuna in brine, romaine lettuce,
cucumber, 1 tomato, ½ medium-sized avocado, 3 sticks of celery
and 10 radishes. Serve with a dressing made from 4tsp olive oil,
2tbsp lime juice, garlic and pepper.
-
Dinner
Grilled chicken breast with 6tbsp couscous, steamed asparagus
and a salad made from romaine lettuce, 7 black olives, a sliver
of feta cheese and 2tbsp low-sugar dressing.
-
Dessert
1 pear poached in red wine.
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