(74 Recipes)

South Beach Phase 1 Recipes

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Member Recipes for South Beach Phase 1

Carne Asada (Good for South Beach Phase 1)

Very Good 4.8/5
(17 ratings)
Carne Asada (Good for South Beach Phase 1)

Great on the grill or grill pan. Submitted by: THESPY75

CALORIES: 378.3  |  FAT: 20.1g  |  PROTEIN: 36.8g  |  CARBS: 13g  |  FIBER: 4.8g
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South Beach Phase 1 Quiche

(no ratings)
South Beach Phase 1 Quiche

Submitted by: MARIAKINS

CALORIES: 37.3  |  FAT: 2.5g  |  PROTEIN: 2.9g  |  CARBS: 0.9g  |  FIBER: 0.3g
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South Beach Phase 1 - Egg muffin

(no ratings)
South Beach Phase 1 - Egg muffin

Good little snack or breakfast for all phases.

For phase 2 & 3 you can add about 1 tsp of old fashion oats to the muffin cup for a nice chewy texture almost like potatoes.Submitted by: ASKCHER

CALORIES: 120.1  |  FAT: 7.3g  |  PROTEIN: 11.2g  |  CARBS: 1.8g  |  FIBER: 0.2g
Full ingredient & nutrition information of the South Beach Phase 1 - Egg muffin Calories
South Beach Phase 1 Buns

O.K. 2.8/5
(6 ratings)
South Beach Phase 1 Buns

Submitted by: WORBS2

CALORIES: 52.6  |  FAT: 2.7g  |  PROTEIN: 5g  |  CARBS: 2g  |  FIBER: 0g
Full ingredient & nutrition information of the South Beach Phase 1 Buns Calories
Mediteranian Chicken with Tomato Salad (South Beach Phase 1)

(no ratings)
Mediteranian Chicken with Tomato Salad (South Beach Phase 1)

This is the greatest chicken ever. It's got goat cheese, and asparagus, and caramelized onions-- all topped with a sweet summer tomato salad. I don't need to talk it up, just make it and you'll see what I mean. Serve it with a fresh herb salad to really blow some minds.Submitted by: OHSWEETCALAMITY

CALORIES: 739  |  FAT: 44.8g  |  PROTEIN: 63.7g  |  CARBS: 21.3g  |  FIBER: 4.2g
Full ingredient & nutrition information of the Mediteranian Chicken with Tomato Salad (South Beach Phase 1) Calories
South Beach Phase 1 Mexican Fritatta

(no ratings)
South Beach Phase 1 Mexican Fritatta

Easy Phase 1 Mexican recipe.Submitted by: MARIAKINS

CALORIES: 176.5  |  FAT: 11.3g  |  PROTEIN: 12.4g  |  CARBS: 6.3g  |  FIBER: 0.7g
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Pancakes - South Beach Phase 1

Very Good 4.3/5
(4 ratings)
Pancakes - South Beach Phase 1

Good for phase one, can put sugar free maple syrup on if desired.Submitted by: ANGELCANUCK

CALORIES: 125.4  |  FAT: 4.9g  |  PROTEIN: 13.1g  |  CARBS: 5.5g  |  FIBER: 0.9g
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Oven Roasted Vegetables- South Beach Phase 1

Very Good 4.8/5
(5 ratings)
Oven Roasted Vegetables- South Beach Phase 1

Submitted by: DICK_SANDY1155

CALORIES: 152.2  |  FAT: 10.5g  |  PROTEIN: 3.6g  |  CARBS: 14g  |  FIBER: 3.5g
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Peanut Butter Cup- South Beach Phase 1

Very Good 4.8/5
(4 ratings)
Peanut Butter Cup- South Beach Phase 1

Submitted by: MRS243

CALORIES: 137.4  |  FAT: 9.2g  |  PROTEIN: 5g  |  CARBS: 12.6g  |  FIBER: 2.9g
Full ingredient & nutrition information of the Peanut Butter Cup- South Beach Phase 1 Calories
South Beach Phase One friendly scramble

Incredible! 5.0/5
(5 ratings)
South Beach Phase One friendly scramble

This is a breakfast I used when I was on the South Beach Diet. It can be eaten in Phase one and was actually really goodSubmitted by: GALNBLUE81

CALORIES: 245.3  |  FAT: 13.6g  |  PROTEIN: 22.3g  |  CARBS: 8.1g  |  FIBER: 1.1g
Full ingredient & nutrition information of the South Beach Phase One friendly scramble Calories
Grilled Chicken Breasts with Spinach and Goat Cheese Stuffing (South Beach Phase 1)

Very Good 4.5/5
(13 ratings)
Grilled Chicken Breasts with Spinach and Goat Cheese Stuffing (South Beach Phase 1)

Very juicy and appealing dish. Great for parties as it can be all prepped up to the time of cooking in advance.Submitted by: THESPY75

CALORIES: 354.5  |  FAT: 15.6g  |  PROTEIN: 47.9g  |  CARBS: 4.4g  |  FIBER: 2g
Mock French Toast - South Beach Friendly (Phase One)

Good 3.3/5
(4 ratings)
Mock French Toast - South Beach Friendly (Phase One)

This has the taast of french toast. Goal is to yield 8 crepes, but that seems pretty tricky and time consuming to accomplish without correct tools (skills?).

I aim for 2-4 pancakes. Pretty tasty and filling. Still need your veggies though.Submitted by: THESPY75

CALORIES: 219.9  |  FAT: 12.3g  |  PROTEIN: 17.2g  |  CARBS: 8.2g  |  FIBER: 0.6g
Full ingredient & nutrition information of the Mock French Toast - South Beach Friendly (Phase One) Calories
Sesame -Ginger Asparagus ( South Beach Phase 1)

Very Good 4.2/5
(5 ratings)
Sesame -Ginger Asparagus ( South Beach Phase 1)

Flavorfull side for seafood, chicken, or any dish with Asian flair.Submitted by: THESPY75

CALORIES: 88.5  |  FAT: 5.4g  |  PROTEIN: 4.3g  |  CARBS: 8.5g  |  FIBER: 3.7g
Full ingredient & nutrition information of the Sesame -Ginger Asparagus ( South Beach Phase 1) Calories
Balsamic Glazed Salmon (South Beach Phase 1)

Good 3.4/5
(8 ratings)
Balsamic Glazed Salmon (South Beach Phase 1)

Relatively simple and flavorfull fish disk. Very Good! Try it with Asparagus or Broccoli.Submitted by: THESPY75

CALORIES: 306.5  |  FAT: 9.8g  |  PROTEIN: 43.5g  |  CARBS: 8.1g  |  FIBER: 0g
Full ingredient & nutrition information of the Balsamic Glazed Salmon (South Beach Phase 1) Calories
South Beach Chock-Full-Of-Veggies Chili (Phase 1)

Good 3.6/5
(5 ratings)
South Beach Chock-Full-Of-Veggies Chili (Phase 1)

Submitted by: MTNGRLMCH

CALORIES: 307.9  |  FAT: 5.2g  |  PROTEIN: 15.8g  |  CARBS: 53.2g  |  FIBER: 17.2g
Full ingredient & nutrition information of the South Beach Chock-Full-Of-Veggies Chili (Phase 1) Calories
South Beach Guacamole (South Beach Diet Phase 1)

(no ratings)
South Beach Guacamole (South Beach Diet Phase 1)

No one will ever know that this guac is made with cottage cheese...Submitted by: PACNWGIRL

CALORIES: 153.9  |  FAT: 10.1g  |  PROTEIN: 9.9g  |  CARBS: 9.3g  |  FIBER: 4.4g
Full ingredient & nutrition information of the South Beach Guacamole (South Beach Diet Phase 1) Calories
Quick and Easy South Beach Diet Ranch Dressing (Phase 1)

(no ratings)
Quick and Easy South Beach Diet Ranch Dressing (Phase 1)

Homemade salad dressings can turn a so-so salad into a vibrant part of any meal.Submitted by: PACNWGIRL

CALORIES: 25.5  |  FAT: 1.7g  |  PROTEIN: 0.8g  |  CARBS: 1.9g  |  FIBER: 0.1g
Full ingredient & nutrition information of the Quick and Easy South Beach Diet Ranch Dressing (Phase 1) Calories
Balsamic vinaigrette (south beach diet phase 1)

(no ratings)
Balsamic vinaigrette (south beach diet phase 1)

1/3c olive oil, 1/3c balsamic vinegarSubmitted by: MKZADE

CALORIES: 64.4  |  FAT: 6.7g  |  PROTEIN: 0g  |  CARBS: 1g  |  FIBER: 0g
Full ingredient & nutrition information of the Balsamic vinaigrette (south beach diet phase 1) Calories
South Beach phase 1 mock cake

(no ratings)
South Beach phase 1 mock cake

for people who need something sweet during phase 1Submitted by: ANGELATB

CALORIES: 137.4  |  FAT: 6.4g  |  PROTEIN: 7.6g  |  CARBS: 19.2g  |  FIBER: 3.9g
Full ingredient & nutrition information of the South Beach phase 1 mock cake Calories
South Beach Phase 1 Chocolate pudding

Very Good 4.0/5
(1 rating)
South Beach Phase 1 Chocolate pudding

Good for when you really need a chocolate hitSubmitted by: BOTTOMLESS

CALORIES: 80  |  FAT: 3.2g  |  PROTEIN: 8.1g  |  CARBS: 7g  |  FIBER: 1.8g
Full ingredient & nutrition information of the South Beach Phase 1 Chocolate pudding Calories
Shrimp Stir Fry (South Beach Diet Phase 1)

(no ratings)
Shrimp Stir Fry (South Beach Diet Phase 1)

Fresh ginger and garlic, plus a vibrant mixture of vegetables and tender shrimp (packed with heart-healthy omega-3s), give this stir-fry big flavor and color. (Phase 1 South Beach Diet) (makes four 2 cup servings)
280 calories
8 g fat (1 g sat)
13 g carbohydate
38 g protein
2 g dietary fiber
600 mg sodium

Submitted by: KDOUG81

CALORIES: 263.9  |  FAT: 7.8g  |  PROTEIN: 38.2g  |  CARBS: 10g  |  FIBER: 2.2g
Full ingredient & nutrition information of the Shrimp Stir Fry (South Beach Diet Phase 1) Calories
Shrimp Scampi, South Beach Phase 1

Good 3.7/5
(3 ratings)
Shrimp Scampi, South Beach Phase 1

This shrimp scampi is delish and easy to make. The perfect light dinner after a long day. Serve over brown rice in later phases.Submitted by: JENNA3

CALORIES: 218.9  |  FAT: 5.6g  |  PROTEIN: 35.9g  |  CARBS: 3.8g  |  FIBER: 0.3g
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Chicken, spinach and cheese on Toast (South Beach Phase 2 &3  friendly)

(no ratings)
Chicken, spinach and cheese on Toast (South Beach Phase 2 &3 friendly)

I was tired of eggs for breakfast and pulled this together this morning. You could use the same ingredients and just ONE piece of bread, or reduce ingredients to go with one piece of bread. I couldn't find baby spinach in the calculator but it is best with baby spinach leaves. Gluten free bread can be used.Submitted by: MARTHAFROMMASS

CALORIES: 320.2  |  FAT: 1.4g  |  PROTEIN: 36.9g  |  CARBS: 36.9g  |  FIBER: 3.8g
Almond Flaxseed Muffins (South Beach Phase 1)

Good 3.0/5
(1 rating)
Almond Flaxseed Muffins (South Beach Phase 1)

Submitted by: LLTS01

CALORIES: 277.8  |  FAT: 26.4g  |  PROTEIN: 7.5g  |  CARBS: 8.6g  |  FIBER: 4.7g
Full ingredient & nutrition information of the Almond Flaxseed Muffins (South Beach Phase 1) Calories
South Beach Phase 2 Oatmeal

(no ratings)
South Beach Phase 2 Oatmeal

CALORIES: 288.4  |  FAT: 8.4g  |  PROTEIN: 14.5g  |  CARBS: 41g  |  FIBER: 4.8g
Full ingredient & nutrition information of the South Beach Phase 2 Oatmeal Calories
Low Fat, Low Carb Curry Cauliflower Soup (South Beach Phase 1)

Very Good 4.0/5
(1 rating)
Low Fat, Low Carb Curry Cauliflower Soup (South Beach Phase 1)

I love cauliflower soup but I usually add some potatoes and carrots. While I was doing Phase 1 of the South Beach diet, I tried this recipe out and loved it. It would also be good with a little bit of broccoli but I didn't have any on hand.Submitted by: SNARSH

CALORIES: 61.5  |  FAT: 1.8g  |  PROTEIN: 3.9g  |  CARBS: 10g  |  FIBER: 3.6g
South Beach Phase 1 Friendly Southwestern Bean Salad

(no ratings)
South Beach Phase 1 Friendly Southwestern Bean Salad

Rinse the beans in a colander with cold water until the foam disappears. Combine in large bowl. Dice the bell peppers and onion the same size as the beans and add to the bowl. Finely dice the garlic and add to the bowl. Wash and dry your cilantro then chop and add. Sprinkle salad with olive oil and vinegar and season with salt, pepper, chili powder, cayenne pepper, etc. as desired. Makes about 8 1/2 cup servings.Submitted by: BRYANNAMARIE

CALORIES: 126  |  FAT: 5.3g  |  PROTEIN: 5.2g  |  CARBS: 17.7g  |  FIBER: 4.7g
Full ingredient & nutrition information of the South Beach Phase 1 Friendly Southwestern Bean Salad Calories
Guacamole- South Beach Phase 1

(no ratings)
Guacamole- South Beach Phase 1

Submitted by: MRS243

CALORIES: 76.5  |  FAT: 6.7g  |  PROTEIN: 1g  |  CARBS: 4.7g  |  FIBER: 3.1g
Full ingredient & nutrition information of the Guacamole- South Beach Phase 1 Calories
Carne Asada Style Chicken- South beach Phase 1

Very Good 4.0/5
(1 rating)
Carne Asada Style Chicken- South beach Phase 1

Submitted by: MRS243

CALORIES: 192.7  |  FAT: 4.8g  |  PROTEIN: 26.4g  |  CARBS: 8.3g  |  FIBER: 3.2g
Full ingredient & nutrition information of the Carne Asada Style Chicken- South beach Phase 1 Calories
Confetti Cottage Cheese- South beach Phase 1

(no ratings)
Confetti Cottage Cheese- South beach Phase 1

Submitted by: MRS243

CALORIES: 112.5  |  FAT: 2.3g  |  PROTEIN: 16g  |  CARBS: 6.5g  |  FIBER: 0.7g
Full ingredient & nutrition information of the Confetti Cottage Cheese- South beach Phase 1 Calories