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.
Ham and egg breakfast muffins
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.
Broccoli
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.
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 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)
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
Breakfast | 1 serving of tomato and egg scramble | 1 serving of scrambled eggs with cheddar cheese | 1 serving of scrambled eggs with spinach and feta with 1 apple | 2 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 apple | 1 serving of huevos pericos |
Snack | 1 serving of turkey omelett | 2 servings of scrambled eggs with spinach and ricotta | 1 serving of Turkey omelet | 1 serving of pineapple greek yogurt smoothie with 2 strips of bacon | 1 serving of chia seed papaya shake with 1 cup of strawberries | 1 serving of turkey and spinach omelet | 1 serving of ham, egg and spinach roll-ups with 1 cup of strawberries |
Lunch | 1 serving of scrambled eggs with spinach and cream cheese with 1 apple | 1 serving of egg cups with 4 strips of bacon | 1 serving of cream cheese omelet | 1 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 bacon | 2 servings of eggs and onion scramble |
Snack | 1 serving of egg white spinach omelet with pecans ( 1 oz) | 2 servings of pice de Gallo egg white cups with 1 orange | 1 serving of scrambled eggs with spinach and parmesan | 1 serving of turkey omelet | 1 serving of poached eggs | 1 serving of basic chaffle with 1 orange | 1 serving of strawberry, spinach and a ginger thick green smoothie with 4 strips of bacon |
Dinner | 1 serving of basic scrambled eggs | 2 servings of baked eggs in ham | 1 serving of spinach, ham and egg breakfast muffins with 4 strips of bacon | 2 servings of zucchini hash browns | 1 serving of basic chaffle with 1 serving of apple cinnamon bites | 1 serving of onion and tomato omelet | 2 servings of over-easy eggs with 1 serving of cinnamon apple bites |
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Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.