Printable South Beach Diet Phase 2 Meal Plan
While phase 1 was about going low on carbs, South Beach phase 2 slightly relaxed 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 to 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, from the beginning of the 15th day, you must follow the South Beach phase 2 to reach your desired weight loss goals.
If followed with exemplary dedication and discipline, you can lose up to 1-2 pounds of weight/per week during this phase.
You must continue with printable South Beach Phase 2 until the desired weight loss goals are achieved.
For the first week, you can go by all the food options from phase 1, with 1 added serving of whole-grain/fruit or any starchy vegetable daily.
From the 15th day onwards, you can increase the consumption of these added fruits/whole grains/ starchy vegetables to 3-4 servings.
General guidelines to follow for South Beach Diet Phase 2 Meal Plan
- Even though specific 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 consuming 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 exercise routine and you can reach your desired weight loss goals within the specified time
Weekly meal planner for South Beach Phase 2
Day 1.
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.
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
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.
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 servings of cottage cheese with raspberries
Day 5.
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.
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.
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
The 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 true grit and determination while following 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 |
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