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 was 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 fast and healthy weight loss.

Here is a good head start for the whole concept of south beach diet phase 1.

How Does the 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.

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 with the 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 in carbs.
• Stay away from all kinds 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 on all sorts of lean protein 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 good sources of healthy unsaturated fats.
• Drink at least 2-3 liters of water daily to prevent your body from getting dehydrated.

Weekly Meal Planner for South Beach Diet Phase 1

Day 1.

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.

 

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.

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.

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.

Breakfast- 1 serving of microwaved 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.

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.

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 thick ginger green smoothie with 4 strips of bacon

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

The 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.

Always consult your doctor or physician before starting 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)

See Also

South Beach Diet Plan

500 Calorie Meal Plan

800 Calorie Meal Plan

Scarsdale Diet Plan

Foods That Burn Belly Fat