South Beach Diet Phase 1 Meal Plan (PDF, PRINTABLE)

South Beach Diet Phase 1 Meal Plan – Overview

Achieving that ‘Bikini body’ isn’t that tough, and you only have to stay committed and focused on this south beach diet phase 1. This diet plan has been created and designed by famous cardiologist Arthur Agatston in 2003.

Many health experts and fitness enthusiasts have deemed this diet to be quite perfect for a fast and healthy weight loss. Still, you must update yourself with the whole concept of south beach diet phase 1 before proceeding any further.

How Does South Beach Diet Phase 1 Meal Plan Work?

The diet is named after the famous south beach in Miami and focuses on encouraging people to lead a healthy lifestyle overall. While practicing this diet, you have to cut down your daily carb intake while increasing the consumption of proteins and healthy fats alongside.

The diet has three phases that mostly talk about minimizing the consumption of unhealthy carbs and processed food. Moreover, the first phase lasts for around two weeks and before going ahead for printable south beach diet phase 1, you must go for a detailed overview of its rules and guidelines.

General guidelines for South beach diet phase 1

  • You have to cut down on most of the food items like pasta, bread, and rice, that are high on carbs
  • Stay away from all kind of sugary food items and beverages to avoid all those unwanted calories on your meal platter
  • You are not permitted to drink any juice or alcohol during this diet plan
  • The focus has to be mostly towards all sorts of lean proteins items like seafood, lean beef or chicken breast
  • You can also consume all the low-fat dairy, high fiber vegetables and other foods that are a good source of healthy unsaturated fats
  • Drink at least 2-3 liters of water daily to avoid your body from getting dehydrated

 

Weekly Meal Planner for South Beach Diet Phase 1

Day 1.

South beach diet phase 1 - turkey omelett

South beach diet phase 1 PDF – turkey omelet

Breakfast- 1 serving of tomato and egg scramble

Snack- 1 serving of turkey omelet

Lunch- 1 serving of scrambled eggs with spinach and cream cheese with 1 apple

Snack- 1 serving of egg white spinach omelet with pecans (1 oz)

Dinner- 1 serving of basic scrambled eggs

 

Day 2.

South beach diet phase 1 - egg cups

South beach diet phase 1 – egg cups

Breakfast- 1 serving of scrambled eggs with cheddar cheese

Snack- 2 servings of scrambled eggs with spinach and ricotta  

Lunch- 1 serving of egg cups with 4 strips of bacon 

Snack- 2 servings of pico de gallo egg white cups with 1 orange

Dinner- 2 servings of baked eggs in ham  

 

Day 3.

South beach diet phase 1 - cream cheese omelet

South beach diet phase 1 – cream cheese omelet

Breakfast- 1 serving of scrambled eggs with spinach and feta with 1 apple

Snack- 1 serving of Turkey omelet

Lunch- 1 serving of cream cheese omelet

Snack- 1 serving of scrambled eggs with spinach and parmesan

Dinner- 1 serving of spinach, ham and egg breakfast muffins with 4 strips of bacon

 

Day 4.

South beach diet phase 1 - bacon

South beach diet phase 1 – bacon

Breakfast- 2 servings of cabbage hash browns 

Snack- 1 serving of pineapple Greek yogurt smoothie with 2 strips of bacon

Lunch- 1 serving of omelet with goat cheese and bacon and 1 orange 

Snack- 1 serving of turkey omelet

Dinner- 2 servings of zucchini hash browns 

 

Day 5.

South beach diet phase 1 - broccoli

South beach diet phase 1 – broccoli

Breakfast- 1 serving of microwave egg ham cup with 2 strips of bacon 

Snack- 1 serving of chia seed papaya shake with 1 cup of strawberries

Lunch- 2 servings of scrambled eggs and broccoli with 2 strips of bacon 

Snack- 1 serving of poached eggs

Dinner- 1 serving of basic chaffle with 1 serving of apple cinnamon bites

 

Day 6.

South beach diet phase 1 - tomato scrambled eggs

South beach diet phase 1 – tomato scrambled eggs

Breakfast- 2 servings of over-easy eggs with 1 apple

Snack- 1 serving of turkey and spinach omelet

Lunch- 1 serving of tomato scrambled eggs with 2 strips of bacon

Snack- 1 serving of basic chaffle with 1 orange  

Dinner- 1 serving of onion and tomato omelet

 

Day 7.

South beach diet phase 1 - huevos pericos

South beach diet phase 1 – huevos pericos

Breakfast- 1 serving of huevos pericos

Snack- 1 serving of ham, egg and spinach roll-ups with 1 cup of strawberries  

Lunch- 2 servings of eggs and onion scramble

Snack- 1 serving of strawberry, spinach and a ginger thick green smoothie with 4 strips of bacon  

Dinner – 2 servings of over-easy eggs with 1 serving of cinnamon apple bites

Bottom line for South Beach Diet phase 1

South beach diet phase 1 isn’t just about making you lose some good weight within minimal time. Instead, it’s more about encouraging a healthier lifestyle within humans with the help of the right diet and exercise regimen

Still, you must consult your doctor or physician before jumping on with this diet. Also, keep checking this space for some more amazing diet plans and related updates.

South Beach Diet Phase 1 Printable Meal Plan (PDF)

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of tomato and egg scramble1 serving of scrambled eggs with cheddar cheese1 serving of scrambled eggs with spinach and feta with 1 apple2 servings of cabbage hash browns 1 serving of microwave egg ham cup with 2 strips of bacon 2 servings of over-easy eggs with 1 apple1 serving of huevos pericos
Snack1 serving of turkey omelett2 servings of scrambled eggs with spinach and ricotta  1 serving of Turkey omelet1 serving of pineapple greek yogurt smoothie with 2 strips of bacon1 serving of chia seed papaya shake with 1 cup of strawberries1 serving of turkey and spinach omelet1 serving of ham, egg and spinach roll-ups with 1 cup of strawberries  
Lunch1 serving of scrambled eggs with spinach and cream cheese with 1 apple1 serving of egg cups with 4 strips of bacon 1 serving of cream cheese omelet1 serving of omelet with goat cheese and bacon and 1 orange 2 servings of scrambled eggs and broccoli with 2 strips of bacon 1 serving of tomato scrambled eggs with 2 strips of bacon2 servings of eggs and onion scramble
Snack1 serving of egg white spinach omelet with pecans ( 1 oz)2 servings of pice de Gallo egg white cups with 1 orange1 serving of scrambled eggs with spinach and parmesan1 serving of turkey omelet1 serving of poached eggs1 serving of basic chaffle with 1 orange  1 serving of strawberry, spinach and a ginger thick green smoothie with 4 strips of bacon  
Dinner1 serving of basic scrambled eggs2 servings of baked eggs in ham  1 serving of spinach, ham and egg breakfast muffins with 4 strips of bacon2 servings of zucchini hash browns 1 serving of basic chaffle with 1 serving of apple cinnamon bites1 serving of onion and tomato omelet2 servings of over-easy eggs with 1 serving of cinnamon apple bites

South Beach Diet Plan