South Beach Diet For Women (Printable Full Week Plan)

Are you still dreaming about getting that perfect shape and body type? Well, you must stop dreaming and start following this South beach diet for women then. For decades now, this diet has helped numerous women to achieve their respective health and weight loss goals.

Besides helping you to get into that best shape, this diet has further proved its effectiveness in reducing insulin levels and the risk of random heart-related diseases.

What is the South beach diet for women?

This diet was invented by a Florida based Cardiologist named Dr.Arthur Agatston. Dr. Agatston was carrying over a study on the impact of the Atkins diet for triggering the weight loss process in the human body.

During his study, he found that even as the people were successfully achieving their weight loss goals with the Atkins diet, the high-fat content was always a point of big concern. Moreover, this high-fat content was quite harmful to people with heart-related issues.

So, he came up with his very own version of a low carb diet known as the South Beach diet for women. Right within no time, the diet gained immense popularity amongst all the fitness freak women around who were looking to shed that extra weight around their belly.

This diet is divided into three phases:

Phase 1: It lasts for 14 days and the person can only consume non-starchy veggies, lean proteins, and small amounts of unsaturated fats.

Phase 2: Limited portions of healthy carbs and fruits are allowed, along with all the food options in phase 1. This phase can last for as many weeks as you want, depending on the time required by your body to achieve the specified weight loss goals.

Phase 3: Certain other healthy food options are permitted during this stage( along with the options from phase 1 and 2). This phase can last for an indefinite time as per the preference of the person.

General guidelines for South beach diet for women

  • Stick to the given guidelines and instructions regarding the selection of food items in this diet
  • Avoid bringing food from outside and binge on most of the home-cooked food instead to avoid the unnecessary calories
  • Indulge in an exercising routine for atleast 3-4 days a week
  • Track your daily calories intake for best results

 

Weekly planner for South beach diet for women

Day 1.

South beach diet for women - green smoothie  

South beach diet for women – green smoothie

Breakfast- 1 serving of classic omelet with spinach and ricotta cheese

Snack- 1 serving of green smoothie

Lunch- 1 serving of smoked salmon with roasted asparagus

Snack- Almonds ( 1 oz)

Dinner- 2 servings of grilled chicken breast with mixed greens

 

Day 2.

South beach diet for women - spinach avocado salad

South beach diet for women – spinach avocado salad

Breakfast- 1 serving of hardboiled eggs with baby carrots

Snack- 1 serving of spinach avocado salad

Lunch- 1 serving of plain tuna salad  with roasted broccoli and mixed greens

Snack- 1 serving of cream cheese soup with celery sticks

Dinner- 1 serving of Brussels sprouts with red bell peppers and olive oil

 

Day 3.

South beach diet for women - smoked salmon

South beach diet for women – smoked salmon

Breakfast- 1 serving of scrambled eggs with tomato and spinach

Snack- 1 serving of nonfat Greek yogurt with 1 banana

Lunch- 1 serving of smoked salmon with parmesan crisps

Snack- 1 serving of tex mex tuna salad

Dinner- 1 serving of grilled lemon chicken with olive oil and salsa

 

Day 4.

South beach diet for women - baked COD

South beach diet for women – baked COD

Breakfast- 1 serving of spinach and tomato scramble with 1 apple

Snack- 1 serving of baby carrots with hummus

Lunch- 1 serving of baked COD with spinach and red bell peppers

Snack- 1 serving of nonfat Greek yogurt with 1 cup of raspberries

Dinner- 1 serving of brown rice with roasted cauliflower

 

Day 5.

South beach diet for women - Denver omelet

South beach diet for women – Denver omelet

Breakfast- 1 serving of Denver omelet with 2 strips of bacon

Snack- 1 serving of non-fat greek yogurt with 1 apple

Lunch- 1 serving of grilled chicken breast with mixed greens

Snack- Almonds ( 1 oz)

Dinner- 1 serving of peppered cheese slices with roasted kale

 

Day 6.

South beach diet for women - plain tuna salad

South beach diet for women – plain tuna salad

Breakfast- 1 serving of classic omelet with 1 apple

Snack- 1 serving of plain tuna salad with 4 celery sticks

Lunch- 1 serving of smoked salmon with parmesan and olive oil dressing

Snack- Almonds ( 1 oz)

Dinner- 1 serving of baked avocado egg cups   with mixed greens

 

Day 7.

South beach diet for women - mango smoothie

South beach diet for women – mango smoothie

Breakfast- 1 serving of cream cheese omelet with 2 strips of bacon

Snack- 1 serving of mango smoothie

Lunch- 1 serving of roasted lemon chicken with herb sauce

Snack- 1 serving of endive salad with 1 apple

Dinner- 1 serving of stir-fried shrimps with roasted cauliflower

 

Bottom-line for South beach diet for women

This diet can prove to be a magic pill for all of your health and fitness-related goals. Still, you must plan your schedule according to the rules and guidelines of this diet, to reap the best benefits out of it.

Printable (PDF) South beach diet for women

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 1 serving of classic omelet with spinach and ricotta cheese 1 serving of hardboiled eggs with baby carrots 1 serving of scrambled eggs with tomato and spinach 1 serving of spinach and tomato scramble with 1 apple 1 serving of denver omelet with 2 strips of bacon 1 serving of classic omelet with 1 apple 1 serving of cream cheese omelette with 2 strips of bacon
Snack 1 serving of green smoothie 1 serving of spinach avocado salad 1 serving of non-fat Greek yogurt with 1 banana 1 serving of baby carrots with hummus 1 serving of non-fat greek yogurt with 1 apple 1 serving of plain tuna salad with 4 celery sticks 1 serving of mango smoothie
Lunch 1 serving of smoked salmon with roasted asparagus 1 serving of plain tuna salad with roasted broccoli and mixed greens 1 serving of smoked salmon with parmesan crisps 1 serving of baked COD with spinach and red bell peppers 1 serving of grilled chicken breast with mixed greens 1 serving of smoked salmon with parmesan and olive oil dressing 1 serving of roasted lemon chicken with herb sauce
Snack Almonds ( 1 oz) 1 serving of cream cheese soup with celery sticks 1 serving of tex mex tuna salad 1 serving of non-fat Greek yogurt with 1 cup of raspberries Almonds ( 1 oz) Almonds ( 1 oz) 1 serving of endive salad with 1 apple
Dinner 2 servings of grilled chicken breast with mixed greens 1 serving of Brussels sprouts with red bell peppers and olive oil 1 serving of grilled lemon chicken with olive oil and salsa 1 serving of brown rice with roasted cauliflower 1 serving of peppered cheese slices with roasted kale 1 serving of baked avocado egg cups with mixed greens 1 serving of stir-fried shrimps with roasted cauliflower

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