South Beach Diet Menu

The food list is always a deciding factor for most people, when it comes to choosing a diet plan. Diets which have never-ending list of forbidden foods usually end up in failure. This is where the South Beach diet menu come in. The South Beach Diet plan makes sure that you don't have to give up on your favorite foods. And moreover daily intake of the South Beach diet foods lower the risk of cardiovascular diseases.

Designed by cardiologist Arthur Agatston and dietitian Marie Almon, the South Beach diet plan focuses on high protein and low carbohydrate foods. This diet plan encourages the intake of lean meats, oily fish and nuts, which are rich in unsaturated fats and omega-3 fatty acids.

South Beach Diet Plan
Planning a South Beach diet menu won't be a daunting task, if you organize and plan everything beforehand. The South Beach diet plan has been divided into three phases, which progressively become more liberal. The 1st phase lasts for two weeks. The South Beach diet menu, in the 1st phase eliminates processed carbohydrates, sugars, fruits and high glycemic vegetables. Following this diet plan religiously induces significant weight loss as well as eliminates the hunger cycle. The 2nd phase of the South Beach diet plan can be continued as long as you want to lose weight. This phase reintroduces the fruits and vegetables, as well as, a healthy amount of whole grains. The 3rd phase is the maintenance phase. You can follow the 3rd phase of the South Beach diet plan throughout your life.

The South Beach diet foods include lots of vegetables, legumes, beans and soy products. There is a restriction on certain starchy vegetables like beets, corn, carrots and potatoes, during the 1st and 2nd phases of the South Beach diet plan. The 2nd phase encourages a generous serving of fruits, with the exception of bananas, pineapples and some canned fruits.

South Beach Diet Recipes
Before you plan a South Beach diet menu, get accustomed to having three meals and two snacks daily. The South Beach diet menu for breakfast should contain a list of high protein foods like eggs, meat, tofu and cottage cheese. You should also include 1 serving of low carb vegetables and a calorie-free beverage like coffee or tea. The South Beach diet menu for lunch should include several servings of vegetables, including legumes. A healthy amount of dairy products and protein rich foods should also be included. The South Beach diet menu for dinner should contain 1 serving of protein and several serving of vegetables. You can also include a calorie-free beverage for dinner. The following are some healthy, yet delicious, South Beach diet recipes that you can include in your South Beach diet menu.

South Beach Diet Breakfast Recipes

Asparagus Omelets with Cheese
Ingredients

• 4 eggs
• ¼ cup fat-free milk
• ½ pound asparagus, trimmed
• 2 tbsp scallions, chopped
• 2 tbsp thyme leaves, chopped
• 2 tbsp parsley, chopped
• ¼ cup fat-free milk
• ¼ cup water
• 4 tbsp low fat cheese
• Salt, pepper, chives

Directions

Whisk the eggs and milk in a bowl. Add the scallions, parsley, thyme, pepper and salt. In a large microwave bowl, place the asparagus. Add salt and water. Cover the bowl with a plastic wrap. Microwave on HIGH for 5 minutes, until tender. Stir the contents after 2 minutes. Drain and add the asparagus to the egg mixture. Heat a medium sized pan and add a few drops of cooking spray. Pour one-quarter of the egg mixture on the pan. Cook for 2 minutes, until the bottom is set. Sprinkle cheese and add one-quarter of the asparagus pieces. Cook until the omelet is set. Fold the omelet in half, and cook until it is golden. Garnish the omelet with chives. Serve hot.

Number of Servings : 4

Greet-the-Sun Pizzas
Ingredients

• 4 ounces spinach (4 cups)
• 2 (6 inch) whole-grain pitas (horizontally sliced)
• 2 large tomatoes, sliced
• 4 eggs
• 5 tsp olive oil
• 2 ounce reduced-fat cheese (⅓ cup)
• Salt and black pepper

Directions

Preheat the oven to 450 °F. Heat 1 tsp oil in a nonstick pan. Add spinach and cook for 3 minutes, until wilted. Apply 1 tsp oil inside each pita round. Place the pitas on a baking sheet and bake for 5 minutes, until brown. Divide the spinach and tomatoes evenly on each pita rounds. Pour 1 egg into the center of the pitas. Sprinkle salt and pepper. Bake the pitas for 5 minutes, until the egg yolks are set. Sprinkle cheese and bake till the cheese melts. Remove from the oven. Serve warm.

Number of Servings: 4

South Beach Diet Lunch Recipes

Provolone Chicken Melts
Ingredients

• 6 ounce, boneless chicken breasts
• 4 slices multigrain bread
• 4 slices reduced-fat provolone cheese
• 4 tsp olive oil
• 1 roasted bell pepper, cut into 4 pieces
• 1 large garlic clove, cut in half
• Salt and black pepper

Directions

Pound each chicken breast and season with salt and pepper. In a nonstick pan, heat 1 tsp oil over medium heat. Saute each side of the chicken breasts for 5-6 minutes, until thoroughly cooked. Transfer the chicken to a plate. Place the bread slices on a baking sheet. Add the remaining oil and garlic pieces. Place the bread slices in the oven and toast for 1-2 minutes. Place 1 chicken breast, 1 cheese slice and pepper on each bread slice. Bake until the cheese melts. Serve hot.

Number of Servings: 4

Greens, Chicken, and Citrus Salad
Ingredients

• 1½ pounds boneless chicken breasts
• 1 pound green leaf lettuce (8 cups)
• 1 pink grapefruit, sectioned
• 2 tbsp red onion, minced
• 2 tbsp sherry vinegar
• 5 tbsp olive oil
• Salt and black pepper

Directions

Mix together onion, vinegar, 1/4 tsp salt, 1/8 tsp pepper and 4 tsp oil in a jar. Close the lid and shake vigorously. Add salt and pepper to the chicken. In a nonstick pan, heat oil over medium heat. Cook chicken until both sides are brown. Remove the pan from heat. Cut the chicken into 2 inch pieces. Toss the chicken pieces with 4 tbsp of salad dressing. In a bowl, toss the lettuce, grapefruit and the leftover dressing. Season with salt and pepper. Serve the chicken pieces on top of the salad mix.

Number of Servings: 4

South Beach Diet Dinner Recipes

Chicken With Puttanesca Sauce
Ingredients

• 4 large boneless chicken breast cutlets
• 1 can (28 ounces) tomatoes, chopped
• ½ cup Kalamata olives, chopped
• 2 tbsp capers, drained
• 4 tsp olive oil
• Salt and black pepper
• 6 garlic cloves, minced
• 1 tbsp fresh lemon juice
• ¼ cup chopped fresh basil
• 8 ounces whole-wheat pasta

Directions

Preheat the oven to 250 °F. In a nonstick pan, heat 2 tsp oil over medium heat. Season the chicken cutlets with salt and pepper. Cook both sides for 2 minutes, until brown. Place the cutlets in a baking sheet. Cover with a foil and place it in the oven. Add 2 tsp oil to the nonstick pan. Add garlic and stir for 3 minutes. Add olives, tomatoes, capers and pepper to the garlic. Cook for 6 minutes and let it simmer. Stir in the basil and lemon juice. Cook pasta according to the instructions on the package. Drain and toss the pasta with tomato sauce. Serve the pasta with chicken cutlets.

Number of Servings: 4

Grilled Tuna With Teriyaki Glaze
Instructions

• 4 tuna steaks (5 ounces each)
• 1 mango, peeled and cut into pieces
• 1 red bell pepper, quartered lengthwise
• 3 tsp sherry or chicken broth
• 1 tbsp grated ginger
• 3 cloves garlic, minced
• Salt and black pepper

Directions

Combine the soy sauce, sherry/chicken broth, garlic and ginger in a small bowl. Divide the marinade into two bowls. Add the mango and bell pepper to one bowl. Place the tuna in the other bowl. Cover the bowls and refrigerate for 30 minutes. Coat a grill rack with cooking spray and preheat the oven to medium. Place the tuna, mango pieces and bell pepper on the rack. Grill the pieces, coat the marinade from the mango bowl on both sides of the tuna. Remove from oven when the tuna, mango and bell pepper are heated and glazed. Serve hot.

Number of Servings: 4

These were some delectable South Beach diet recipes. Hope this article on South Beach diet menu has inspired you to lose weight in a healthy way.