The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (31 page)

Chocolate (1 oz.)

Bittersweet dark

Semisweet dark

Pudding, fat-free, sugar-free (one serving per day permitted)

Light beer (1), on occasion (12 oz.)

Wine, red or white (1–2 glasses, 4 oz. each, permitted daily with or after meals)

Bagel, refined wheat flour

Bread

Refined wheat flour

White

Cookies

Cornflakes

Cream of wheat

Matzo (except whole-wheat varieties, which are allowed)

Oatmeal, instant

Pasta, white flour

Potatoes

Instant

White

Rice

Jasmine

Sticky

White

Rice cakes

Rolls, white dinner

Canned fruit, in heavy syrup

Dates

Figs

Fruit juice

Lychee

Pineapple

Raisins

Watermelon

Beets

Corn

Potatoes, white

Honey

Ice cream

Jam and jelly

6 ounces tomato juice

4 ounces artificially sweetened nonfat or low-fat vanilla yogurt

Irish oatmeal with cinnamon and chopped walnuts

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

¾ cup strawberries and a latte with fat-free milk (sweeten with sugar substitute, if desired)

That Shrimp Soup (
“Recipes for Phase 2 Meal Plans”
Section)

Tossed salad (mixed greens, chopped cucumber, and cherry tomatoes)

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

1 hard-boiled egg with bell pepper strips

London broil with fresh mushroom “gravy” (cook mushrooms in beef stock with herbs of your choice)

Roasted asparagus with minced shallots

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

Chocolate mousse (4 ounces sugar-free chocolate pudding mixed with 2 tablespoons light or fat-free whipped topping)

6 ounces vegetable juice cocktail

Open-face turkey breakfast stack (top ½ whole-wheat English muffin with 1 slice tomato, 1 slice turkey bacon, and 1 poached egg)

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

1 small Granny Smith apple with 1 ounce reduced-fat cheddar cheese cubes

Chilled consommé

Spinach salad with diced tofu, chickpeas, sliced button mushrooms, and onions

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

Spicy Hummus ’n’ Veggie Roll-Up (
“Recipes for Phase 1 Meal Plans”
Section)

Chicken and Lentil Stew (
“Recipes for Phase 2 Meal Plans”
Section)

Frisée salad with chopped black olives and a sprinkling of blue cheese

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

Coffee Panna Cotta (
“Recipes for Phase 2 Meal Plans”
Section)

6 ounces tomato juice

2 hard-boiled eggs

Wholesome Oat Muffin (
“Recipes for Phase 2 Meal Plans”
Section) with 1 teaspoon sugar-free jam

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

1 sliced kiwifruit topped with ½ cup nonfat Greek yogurt

Tomato stuffed with tuna salad (3 ounces canned light tuna, chopped celery and onion, and 1 tablespoon mayonnaise)

1 slice reduced-fat ham wrapped around 1 part-skim mozzarella stick

5 olives of your choice

Roasted turkey breast topped with sautéed mushrooms; roast extra turkey for Day 4 lunch

Steamed green beans with lemon and sea salt

Bibb lettuce salad with chopped toasted walnuts

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

Sugar-free vanilla pudding cup

6 ounces vegetable juice cocktail

Mini whole-wheat bagel topped with 1 ounce reduced-fat cream cheese, smoked salmon, cucumber and tomato slices, chopped red onion, and capers

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

15 grapes with 1 ounce reduced-fat cheddar cheese

Roasted Tomato Soup (
“Recipes for Phase 2 Meal Plans”
Section)

Sliced roast turkey on a bed of greens with diced avocado (use leftover turkey from Day 3 dinner)

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

Cocoa-raspberry shake (blend ½ cup fat-free milk, ½ cup artificially sweetened nonfat or low-fat raspberry yogurt, 1 packet sugar substitute, and 1 teaspoon unsweetened cocoa powder until frothy)

Herbed pork tenderloin (spray pork with olive oil cooking spray and coat with ¼ cup mixed herbs, such as rosemary, thyme, sage, and/or parsley; roast an extra pork loin for Day 5 lunch)

Kale and Turkey Bacon Gratin (
“Recipes for Phase 2 Meal Plans”
Section)

Spaghetti squash (microwave spaghetti squash and toss strands with lemon zest)

2 Peanut Butter and Jelly Cookies (
“Recipes for Phase 2 Meal Plans”
Section) and an 8-ounce glass of fat-free or 1% milk

6 ounces tomato juice

Cheddar cheese toast (melt reduced-fat Cheddar cheese on 1 slice 100% whole-grain bread)

1 low-fat turkey sausage patty

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

¾ cup blueberries with 4 ounces nonfat Greek yogurt

Phase 2 soup of your choice (
“Recipes for Phase 2 Meal Plans”
Section)

Thinly sliced pork loin over assorted salad greens (use leftovers from Day 4 dinner)

2 tablespoons Spicy Lemon-Cumin Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section)

1 part-skim mozzarella cheese stick

Jicama and cucumber slices

Sun-Dried Tomato and Feta-Stuffed Chicken Breasts (
“Recipes for Phase 2 Meal Plans”
Section)

Vegetable napoleon (stack slices of steamed eggplant with slices of tomato and thin slices of part-skim mozzarella cheese; bake at 350°F until cheese is melted)

Mesclun salad

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

Sugar-free chocolate pudding cup

6 ounces vegetable juice cocktail

Eggs Frijoles (
“Recipes for Phase 2 Meal Plans”
Section)

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

4 ounces artificially sweetened nonfat or low-fat yogurt in a flavor of your choice

Creamy Chicken Florentine Soup (
“Recipes for Phase 2 Meal Plans”
Section)

Tossed salad (mixed greens with cucumber, bell peppers, and cherry tomatoes)

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

Reuben Wrap (
“Recipes for Phase 2 Meal Plans”
Section)

Quick Lamb Stew (
“Recipes for Phase 2 Meal Plans”
Section)

Eggless Caesar salad (no croutons)

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

Nectarine or clementine sections sprinkled with 1 ounce crumbled blue cheese and toasted almonds

6 ounces tomato juice

2 eggs, any style

Turkey bacon

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

1 small red apple with a wedge of reduced-fat spreadable cheese

Grilled turkey burger in a whole-wheat pita half with Dijon mustard, sliced tomato, and red onion

Mixed greens sprinkled with reduced-fat feta cheese

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