South Beach Diet Recipes: Phase 1, 2, and 3 & Breakfast, Lunch and Dinner



First of all, let us know about The South Beach Diet.

Phase 1: It is all about giving your metabolism a kick in the pants. Your body needs a little shove to start it losing weight. Phase 1 is the most restrictive part of the South Beach Diet, but it only lasts for 14 days. At the end of this phase you would typically be 7-14lbs lighter.

I’ll be frank, if you’re used to eating pretty much what you like (and carrying some extra weight because of that), you’ll find this phase it a bit scarey at first. But is pales in comparison to some of the diets I’ve been on, which have more restrictions and for a whole lot longer. Once you get into the swing of things it’s really not too bad. The fear is unfounded and I’ll tell you why below.

What Do You Eat On Phase 1?

You have a breakfast, lunch and evening meal as normal. In addition to that you have a snack between breakfast and lunch and another between lunch and evening meal. You even have a dessert after dinner and can drink all the tea and coffee you like.

You might be thinking this sounds more like a holiday than a diet, but amongst all these meals you will be cutting out potatoes, rice, bread, pasta, cake, baked food, fruit, candy, cookies, ice cream, sugar and alcohol. But you cut all these out only for this 14 day phase – many of them get added back in for Phase 2.

Phase 1 is basically a high-protein/low-carbs phase, supplemented with vegetables and a moderate amount of fats. After 14 days you move onto Phase 2.

Phase 2: It is the main weight loss phase and you stay on this phase until you reach your target weight. Phase 1 will have started the weight loss process and changed the way your body reacts to food. Phase 2 will now continue that process.

This is a slower phase in terms of weight loss – you can expect to lose 1-3 pounds a week – but it sets you up for long-term success. The weight will come off and stay off. A slower, longer-term diet like this is far more successful for permanent weight loss than extreme crash diets.

What Do You Eat On Phase 2?

In this phase you will be able to reintroduce a lot of the foods that were cut out in phase 1. They are reintroduced in moderation of course, but you can have treats. This sort of the thing makes the diet so much easier to stick with, which is one of the main reasons why the South Beach Diet is so successful.

There are still some foods that should be avoided, namely: bagels (refined), cookies, bread (refined, white), pasta (white flour), potatoes (baked, white, instant), rice (white), beets, carrots, bananas, pineapple, honey, ice cream, jam. But in this phase you can occasionally have some of these foods – the aim is to avoid them most of the time.

You can, however, have whole grain bagels, whole wheat bread, whole wheat pasta, brown rice and small, sweet potatoes. You have a breakfast, lunch and evening meal as normal in this phase. Whereas snacks were compulsory in phase 1, they’re optional in phase 2.

When you get to your target weight, you move to Phase 3.

Phase 3: It is where you stay for the rest of your life. Phase 2 will have got you to your target weight and now it’s a matter normal, balanced eating. You will have changed the chemistry of your body during the first two phases through eating healthy meals without any bad carbs. You will also be fully aware of what foods you can and can’t eat.

You can have plenty of treats on this phase but if you see your weight start to creep up, cut them out. You will know how to adjust your weight. You will know what kind of food to eat. To be honest, you’ll feel so fit and healthy following the South Beach Diet lifestyle, you’ll crave less bad food anyway. Don’t forget your whole system will have been conditioned to healthy food – you’ll simply feel better eating it.

This phase really is no stress – it’s just about keeping an eye on your weight and making small adjustments to keep it steady when you need to.

List of Recipes as below:

The South Beach recipes for side, snacks, drinks and desserts listed below are some of the recipes recommended on the South Beach diet website.


Baked Sweet Potato Fries (Phase 2)


2 medium sweet potatoes, scrubbed and dried

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

1/2 teaspoon paprika


  • Heat oven to 425° F. Slice each sweet potato lengthwise into 8 pieces. Toss with oil, salt, and paprika. Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.
  • Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve hot.


Muenter and Turkey Roll-Ups with Nut Butter (Phase 1)


4 thin slices Swiss or Muenster cheese, at room temperature

2 ounces thinly sliced turkey breast

1 tablespoon macadamia nut butter or 2 teaspoons of natural peanut butter


  • Place the cheese on a cutting board. Place the turkey on top. Drizzle or spread with the nut butter or peanut butter and roll up. Secure with toothpicks.


Mango Lassi (Phase 2)


1 medium mango, peeled and roughly chopped

1 1/2 cups low-fat or nonfat plain yogurt

1/2 cup chilled water

1 tablespoon granular sugar substitute

Pinch ground cardamom (optional)

Ice cubes


  • In a blender, combine mangos or strawberries, yogurt, water, sugar substitute, and cardamom, if using; purée until smooth. Fill 4 (8-ounce) glasses with ice cubes. Pour Mango Lassi over ice and serve.


Mini Cocoa Swirl Cheesecake (Phase 3)


6 ounces reduced-fat cream cheese, at room temperature

1/2 cup part-skim ricotta cheese

2 tablespoons granular sugar substitute

1 large egg

1 large egg yolk

1/2 teaspoon vanilla extract

1 1/2 teaspoons unsweetened cocoa powder, sifted


  • Heat oven to 350° F. Line 6 muffin cups with paper or foil liners.
  • Blend cream cheese and ricotta in a food processor until creamy
  • Add sugar substitute, egg, egg yolk, and vanilla; process until smooth
  • Divide 1 cup of the batter among the muffin cups. Add cocoa powder to the remaining batter and combine. Drop a heaping tablespoon of the cocoa batter into each muffin cup and gently fold to form a swirl.
  • Place the muffin tin in a large roasting pan and fill the pan with hot water to reach halfway up the tin.
  • Bake until the cakes are puffed and set, 18 to 20 minutes. Remove from the water and cool at room temperature. Refrigerate until chilled, about 2 hours.

Breakfast (Phase 2)

The Phase 2 breakfast recipe is taken from The South Beach Diet book by Dr. Agatston. The remaining South Beach Diet recipes are taken for the South Beach Diet website.

Sunrise Parfait


1 cup sliced strawberries

1 cup non-fat, sugar-free vanilla yogurt

1/2 cup Uncle Sam cereal


Layer the strawberries, yogurt, and cereal in 2 stemmed dessert glasses.

Lunch (Phase 1)

Warm Beef Salad


1 1/2 pounds flank steak, 1″ thick

2 tablespoons fresh lemon juice

2 teaspoons grated lemon zest

1/2 teaspoon Dijon mustard

2 tablespoons extra-virgin olive oil

5 ounces mesclun greens (6 cups)

4 plum tomatoes, cut into wedges

1 small red onion, thinly sliced and separated into rings

2 ounces reduced-fat feta cheese, crumbled (1/2 cup)


Heat grill to high. Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thin.

Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tightly and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat.

Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta, and serve.

Dinner (Phase 3)

Seared Scallops with Summer Vegetables


4 teaspoons extra-virgin olive oil

1 1/2 pounds sea scallops (about 20), cleaned

1/4 teaspoon salt

Freshly ground black pepper

1 medium zucchini, halved lengthwise and thinly sliced into half-moons

1/2 small onion, finely chopped

2 garlic cloves, minced

1 cup cherry tomatoes, halved

3/4 cup frozen shelled edamame, defrosted

1 small ear of corn, shucked, kernels sliced off cob (1/2 cup kernels)

2 tablespoons chopped fresh basil


In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add scallops, sprinkle with 1/8 teaspoon of the salt, and season lightly with pepper. Cook until golden brown on the outside and opaque inside, about 2 to 3 minutes per side. Transfer to a plate and keep warm.

Reduce the heat to medium and add remaining 2 teaspoons oil to the pan.

Add zucchini, onion, and garlic; cook until vegetables are softened, about 5 minutes.

Add tomatoes, edamame, and corn; cook until tomatoes begin to break down, 3 to 4 minutes.

Return scallops to the pan and sprinkle with remaining 1/8 teaspoon salt and pepper to taste; reheat for 30 seconds, or until heated through. Stir in basil. Divide among 4 plates and serve warm.

Other Recipes on Phase 1

These samples South Beach Diet Recipes Phase 1 are recommended by Dr. Agatston in his book.


Western Egg White Omelet


1 tablespoon chopped green bell pepper

1 tablespoon chopped scallion

1 tablespoon chopped red bell pepper

V2 cup liquid egg substitute

3 tablespoons shredded reduced-fat cheese


Lightly coat a medium skillet with cooking spray. Saute the peppers and the scallions until they are tender-crisp. Pour the egg substitute over the vegetables. When partially set, spread the cheese over half of the egg substitute and fold the omelet in half over the filling. Continue cooking until cooked through. Serve immediately.


Savory Chicken Sauté


2 tablespoons extra-virgin olive oil

4 boneless, skinless chicken breast halves

1 large onion, sliced

2 cloves garlic, minced

1 tablespoon fresh rosemary leaves, chopped

1/2 cup fat-free chicken broth

Pinch salt

Pinch freshly ground black pepper


Heat the oil in a large skillet over medium heat. Saute the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and broth. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.


Big Easy Shrimp


2 strips turkey bacon or Canadian bacon

1 onion, chopped

1/2 green bell pepper, chopped

1 celery stalk

1 clove garlic, minced

1 can (16 ounces) chopped tomatoes with juice

1 bay leaf

1/2 teaspoon ground black pepper

1 teaspoon Worcestershire sauce

1 teaspoon hot-pepper sauce

1 pound medium shrimp, peeled and deveined


Cook the bacon in a large nonstick skillet over medium heat until crisp. Place on a paper towel–lined plate. Crumble when cool. Leave any drippings in the skillet.

In the skillet, over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 5 minutes, or until the shrimp turn pink. Remove and discard the bay leaf before serving.

Share Button