South Beach Diet Phase 2 Meal Plan (PDF)

While phase 1 was all about going low on carbs, South beach phase 2 brings slight relaxations on your food restrictions.

This phase starts on day 15 of the south beach diet and allows you to add limited portions of healthy carbs and fruits in your daily meals.

What is the South Beach Diet Phase 2 Meal Plan?

The first phase of the South beach diet lasts for around 14 days. Moreover, right from the beginning of the 15th day, you must follow the South beach phase 2 to reach up to your desired weight loss goals.

If followed with the right dedication and discipline, you can lose up to 1-2 pounds of weight/week during this phase. You got to continue with printable south beach phase 2 until the desired weight loss goals have been achieved.

For the first week, you can go by all the food options from phase 1, along with 1 added serving of whole-grain/fruit or any starchy vegetable per day.

From 15th day onwards, you can increase the consumption of these added fruits/whole grains/ starchy vegetables to up to 3-4 servings.

General guidelines to follow for South beach diet phase 2 Meal Plan

  • Even though certain amounts of healthy carbs and fruits are allowed, you must not go overboard with their consumption
  • Consumption of dry wine is also allowed in permitted quantities( 1 serving per day)
  • Avoid the intake of processed, packaged, and refined food items during this South beach phase 2.
  • You can also consume light beer within permitted limits( up to 12 oz daily)
  • Drink plenty of water in between( and not during) your meals
  • Combine the same diet with a healthy exercising routine and you can reach up to your desired weight loss goals within the specified time

 

Weekly meal planner for South beach phase 2

Day 1.

south beach phase 2 - Denver omelet

south beach phase 2 – Denver omelet

 Breakfast- 2 servings of spinach avocado smoothie bowl

Snack- 1 serving of southwestern eggs with 1 cup of blueberries

Lunch- 1 serving of sriracha scrambled eggs with ham with pecans( 1 oz)

Snack- 1 serving of egg white and mushroom omelet with 4 strips of bacon

Dinner- 1 serving of Denver omelet

 

Day 2.

south beach phase 2 - bran parfait

south beach phase 2 – bran parfait

Breakfast- 1 serving of turkey omelet 

Snack- 1 serving of pineapple, blueberry, bran parfait with pecans (1 oz)  

Lunch- 1 serving of southwest salsa eggs with 4 strips of bacon

Snack- 1 serving of bacon, eggs, and cheese in a mug with 1 serving of grilled peaches with honey

Dinner- 1 serving of crème Fraiche and chive scrambled eggs

 

Day 3.

south beach phase 2 - pecans

south beach phase 2 – pecans

 Breakfast- 1 serving of chicken and dill protein scramble with 1 cup of strawberries 

Snack- 1 serving of Emmental cheese, tomato, and arugula omelet

Lunch- 1 serving of spinach avocado smoothie bowl with pecans( 1 oz) 

Snack- 1 serving of bacon, egg, and cheese in a mug with 1 orange

Dinner- 2 servings of basic eggs

 

Day 4.

south beach phase 2 - peach raspberry smoothie

south beach phase 2 – peach raspberry smoothie

Breakfast- 1 serving of skillet baked eggs 

Snack- 1 serving of peach raspberry smoothie

Lunch- 1 serving of 3 herb breakfast patties with 1 cup of strawberries

Snack- 2 servings of tarragon and chive eggs

Dinner- 2 serving of cottage cheese with raspberries

 

Day 5.

south beach phase 2 - eggs muffin 

south beach phase 2 – eggs muffin

Breakfast- 1 serving of eggs, cheese, and bacon omelet 

Snack- 1 serving of egg, avocado and bacon scramble

Lunch- 2 servings of eggs muffin 

Snack- 1 serving of creamsicle milkshake with 4 strips of bacon

Dinner- 1 serving of basic eggs with 1 cup of strawberries

 

Day 6.

south beach phase 2 - Turkey omelet

south beach phase 2 – Turkey omelet

Breakfast- 1 serving of egg white frittata

Snack- 1 serving of spinach avocado smoothie bowl with 4 strips of bacon

Lunch- 1 serving of turkey omelet

Snack- 1 serving of eggs. Cheese and bacon omelet

Dinner- 1 serving of mushroom and cheddar omelet

 

Day 7.

south beach phase 2 - Brussels sprouts hash  

south beach phase 2 – Brussels sprouts hash

Breakfast- 1 serving of eggs and ham scramble with 1 cup of strawberries  

Snack- 1 serving of bacon and Brussels sprouts hash  

Lunch- 2 servings of spinach avocado smoothie bowl

Snack- 1 serving of oats and cottage cheese pancakes 

Dinner – 1 serving of protein frappe with 4 strips of bacon 

Bottom line for South beach phase 2 

This diet plan can easily help you to achieve your desired weight loss goals within the specified period. All you need to show is some true grit and determination while going by this south beach phase 2 diet. Also, consider speaking to your doctor or physician before jumpstarting. 

Printable (PDF) South beach diet phase 2 meal plan

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 2 servings of spinach avocado smoothie bowl 1 serving of turkey omelet  1 serving of chicken and dill protein scramble with 1 cup of strawberries  1 serving of skillet baked eggs  1 serving of eggs, cheese, and bacon omelet  1 serving of egg white frittata 1 serving of eggs and ham scramble with 1 cup of strawberries  
Snack 1 serving of southwestern eggs with 1 cup of blueberries 1 serving of pineapple, blueberry, bran parfait with pecans (1 oz)   1 serving of Emmental cheese, tomato, and arugula omelet 1 serving of peach raspberry smoothie 1 serving of egg, avocado and bacon scramble 1 serving of spinach avocado smoothie bowl with 4 strips of bacon 1 serving of bacon and Brussels sprouts hash  
Lunch 1 serving of sriracha scrambled eggs with ham with pecans( 1 oz) 1 serving of southwest salsa eggs with 4 strips of bacon 1 serving of spinach avocado smoothie bowl with pecans( 1 oz)  1 serving of 3 herb breakfast patties with 1 cup of strawberries 2 servings of eggs muffin  1 serving of turkey omelet 2 servings of spinach avocado smoothie bowl
Snack 1 serving of egg white and mushroom omelet with 4 strips of bacon 1 serving of bacon, eggs, and cheese in a mug with 1 serving of grilled peaches with honey 1 serving of bacon, egg, and cheese in a mug with 1 orange 2 servings of tarragon and chive eggs 1 serving of creamsicle milkshake with 4 strips of bacon 1 serving of eggs. Cheese and bacon omelet 1 serving of oats and cottage cheese pancakes 
Dinner 1 serving of Denver omelet 1 serving of crème Fraiche and chive scrambled eggs 2 servings of basic eggs

 
2 serving of cottage cheese with raspberries

 
1 serving of basic eggs with 1 cup of strawberries 1 serving of mushroom and cheddar omelet

 
1 serving of protein frappe with 4 strips of bacon 

See also:

South Beach Diet Phase 1