South Beach Diet Supercharged: Sample Meal Plan

The South Beach Diet Supercharged is an updated version of the original South Beach Diet created by Dr. Arthur Agatston. This new and improved version offers more suggestions for eating healthy, exercising and improving your overall health. The South Beach diet foods list has been expanded to include another 100 supercharged foods, 40 more recipes and a new section which provides tips on how to select healthy menu options at your favorite restaurants. This particular diet aims to teach you the proper combinations of food and exercise that will improve your heart, lungs and blood sugar levels, leading to weight loss, overall well-being and general good health.

Phase 1 Sample Menu Plan

Phase 1 of the South Beach Diet is restrictive and almost completely free of carbohydrates, but you will experience the pleasure of snacking between meals. This phase is designed to help stimulate your body toward weight loss and includes many types of food to suit your taste buds. Following is a sample menu for Phase 1 eating during the South Beach Diet Supercharged:

  • Breakfast – 6 oz of tomato juice, 1 poached egg with smoked salmon, 1/2 cup of spinach cooked in olive oil
  • Morning snack – celery with reduced fat spreadable cheese
  • Lunch – salad mixture with romaine lettuce, smoked deli chicken, 1/3 small avocado, cooked turkey bacon, tomatoes and onion. Include 2 tablespoons of your choice of low-sugar salad dressing
  • Afternoon snack – 1/2 cup shelled edamame with sea salt
  • Dinner – roasted rotisserie chicken, green salad with 2 tablespoons of low-sugar dressing, roasted artichoke hearts with olive oil and black pepper, baked at 350 degrees until crisp
  • Dessert – Vanilla chill, includes 1 cup low-fat plain yogurt, 2/3 cup low-fat plain soy milk, 1 teaspoon vanilla extract, ice and a sprinkle of cinnamon, blended until frothy

Phase 2 Sample Menu Plan

Phase 2 of the South Beach Diet is a bit more lenient with the carbohydrates. During this phase you have begun to see weight loss results and can choose from a wider range of foods. Following is what one day’s menu from Phase 2 might look like:

  • Breakfast – 50g of bran flakes with 150ml of skim milk
  • Morning snack – 1 apple, 100g cottage cheese
  • Lunch – baked sweet potatoes, 1/4 cantaloupe, 100g of cottage cheese
  • Afternoon snack – 30 pistachio nuts
  • Dinner – marinated rump steak, side of green and yellow French beans
  • Dessert – fresh pear with ricotta cheese

Phase 3 Sample Menu Plan

Phase 3 of the South Beach Diet is designed to begin once you’ve reached your weight loss goal. This phase may last indefinitely and allows you to choose foods to help you maintain a healthy weight. Foods are much less restrictive and a sample menu for a day during phase 3 follows:

  • Breakfast – 1/2 grapefruit, 2 scrambled eggs with cheese and salsa, 1 slice whole grain toast, decaf coffee, fat-free milk and sugar substitute
  • Lunch – roast beef wrap with 1 nectarine
  • Dinner – grilled salmon, salsa, mixed green salad, 2 tablespoons of low-sugar dressing, oil, vinegar
  • Dessert – chocolate-dipped apricots
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