The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (23 page)

Vegetable dippers with Indian-style yogurt dip (mix nonfat or low-fat yogurt with a little ground cumin, coriander, and turmeric)

Homestyle Turkey Meatloaf with Mushrooms and White Beans (
“Recipes for Phase 1 Meal Plans”
Section)

Mixed baby lettuces with ¼ cup toasted pine nuts

2 tablespoons Dijon Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

Cocoa-Nut Mousse (
“Recipes for Phase 1 Meal Plans”
Section)

6 ounces vegetable juice cocktail

Portobello breakfast stack (top a portobello mushroom with a slice of tomato and broil 3 minutes; top mushroom with scrambled eggs and chopped chives)

Coffee or tea with 1% or fat-free milk and sugar substitute

1 reduced-fat spreadable cheese wedge with cucumber sticks

Cobb salad (top chopped romaine with diced smoked deli chicken,
¹
/
₃
diced small avocado, 2 slices crumbled cooked turkey bacon, and chopped tomatoes and red onion)

2 tablespoons Lime Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

4 Labne Balls (
“Recipes for Phase 1 Meal Plans”
Section) with crudités

Mediterranean Skillet Cod (
“Recipes for Phase 1 Meal Plans”
Section)

Oven-roasted asparagus with lemon zest and black pepper

Julienned vegetable salad with crumbled reduced-fat feta cheese

2 tablespoons Balsamic Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

No-sugar-added Fudgsicle with an 8-ounce glass of 1% or fat-free milk

6 ounces tomato juice

Spanish Artichoke “Tortilla” (
“Recipes for Phase 1 Meal Plans”
Section)

Coffee or tea with 1% or fat-free milk and sugar substitute

1 ounce assorted reduced-fat cheese cubes with crudités

Lump crabmeat salad in a tomato bowl (mix 4 ounces lump crabmeat, ¼ cup finely diced bell pepper, and 1 minced scallion with 1 tablespoon mayonnaise and 1 tablespoon nonfat plain yogurt; serve in a hollowed-out tomato)

Sugar-free Popsicle

Latte with fat-free milk (sweetened with sugar substitute, if desired)

30 pistachios

Ginger-Dijon Glazed Pork Tenderloin (
“Recipes for Phase 1 Meal Plans”
Section; make extra for Day 8 lunch)

Surprise South Beach Diet Mashed “Potatoes” (
“Recipes for Phase 1 Meal Plans”
Section)

Assorted grilled vegetables, such as asparagus, zucchini, and bell peppers

Baked Ricotta Custard (
“Recipes for Phase 1 Meal Plans”
Section)

6 ounces vegetable juice cocktail

Chunky Vegetable Hash (
“Recipes for Phase 1 Meal Plans”
Section)

1 or 2 eggs, any style

Coffee or tea with 1% or fat-free milk and sugar substitute

4 ounces nonfat Greek yogurt with a dash of almond extract

Tomato Soup with Veggies and Lima Beans (
“Recipes for Phase 1 Meal Plans”
Section)

Sliced pork loin (use leftovers from Day 7 dinner) on a bed of baby greens

2 tablespoons Lemony Dill Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

Curried Turkey Roll-Up (
“Recipes for Phase 1 Meal Plans”
Section)

Pecan-Crusted Trout (
“Recipes for Phase 1 Meal Plans”
Section)

Collard greens cooked with garlic and olive oil

Red Bean Mash (
“Recipes for Phase 1 Meal Plans”
Section)

Vanilla Ricotta Crème (
“Recipes for Phase 1 Meal Plans”
Section)

6 ounces vegetable juice cocktail

2 scrambled eggs in a Canadian bacon cup

Sliced garden tomatoes

Coffee or tea with 1% or fat-free milk and sugar substitute

Smoked salmon with 1 ounce fat-free or light cream cheese and capers on endive leaves

Sirloin burger with 2 ounces melted reduced-fat Swiss cheese, Dijon mustard, and tomato on a bed of lettuce

Three-bean salad (combine equal amounts of black beans, kidney beans, and chickpeas with chopped red onion; toss with a dressing of your choice,
“Recipes for Phase 1 Meal Plans”
Section); serve yourself ½ cup

4 ounces reduced-fat cottage cheese with bell pepper strips

Vegetable Moussaka (
“Recipes for Phase 1 Meal Plans”
Section)

Radish, cucumber, and scallion salad

2 tablespoons Ranch Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

Nonfat Greek yogurt with 1 tablespoon South Beach Diet Nutty Granola Topping (
“Recipes for Phase 1 Meal Plans”
Section)

Wake-up energy shake (blend ½ cup low-fat, low-sugar artificially sweetened vanilla soymilk, ½ cup nonfat plain yogurt, 3 ounces firm silken tofu, and ¼ cup dry-roasted almonds until frothy)

Coffee or tea with 1% or fat-free milk and sugar substitute

California Roll-Up (
“Recipes for Phase 1 Meal Plans”
Section)

South Beach Diet Phase 1 soup of your choice (
“Recipes for Phase 1 Meal Plans”
Section)

Grilled tuna steak (marinate 1 hour in ginger- and garlic-flavored olive oil; use for basting)

Steamed green and yellow beans with grated lemon zest

15 almonds and an 8-ounce glass of 1% or fat-free milk

Moroccan Lemon Chicken with Summer Squash and Green Olives (
“Recipes for Phase 1 Meal Plans”
Section)

Fennel and red onion salad with chopped kalamata olives

2 tablespoons Spicy Lemon-Cumin Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing of your choice

Vanilla chill (blend 1 cup nonfat or low-fat plain yogurt,
²
/
₃
cup low-fat plain or artificially sweetened soymilk, 1 teaspoon vanilla extract, ice cubes, and a sprinkling of cinnamon until frothy)

6 ounces vegetable juice cocktail

Red Bean Cakes (
“Recipes for Phase 1 Meal Plans”
Section) topped with scrambled eggs and prepared salsa

Coffee or tea with 1% or fat-free milk and sugar substitute

Celery sticks with 2 tablespoons natural peanut butter

Grilled turkey burger with tomato and onion on a bed of watercress

2 tablespoons Thousand Island Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing of your choice

½ cup shelled edamame with sea salt

Spicy Shrimp and Bok Choy Stir-Fry (
“Recipes for Phase 1 Meal Plans”
Section)

Spaghetti squash tossed with black pepper and 2 tablespoons Lemon Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section)

Ricotta crème of your choice (
“Recipes for Phase 1 Meal Plans”
Section)

6 ounces vegetable juice cocktail

Cheddar cheese omelet

Sliced garden tomatoes

Coffee or tea with 1% or fat-free milk and sugar substitute

Smoked salmon on cucumber rounds

Provençal White Bean Soup (
“Recipes for Phase 1 Meal Plans”
Section)

Endive salad with toasted walnuts and reduced-fat goat cheese

2 tablespoons Dijon Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

Baba ghannouj with veggie dippers

Skillet Pork Chops with Sautéed Swiss Chard (
“Recipes for Phase 1 Meal Plans”
Section)

Red leaf lettuce salad

2 tablespoons Blue Cheese Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or prepared dressing of your choice