(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)
TIME40
CALS378
(16 ratings)
Carne Asada (Good for South Beach Phase 1)

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

CALORIES 378 FAT 20 PROTEIN 37 CARBS 13 FIBER 5
Full ingredient & nutrition information of the Carne Asada (Good for South Beach Phase 1) Calories
South Beach Phase 1 Quiche
TIME20
CALS37
(no ratings)
South Beach Phase 1 Quiche

Submitted by: MARIAKINS

CALORIES 37 FAT 3 PROTEIN 3 CARBS 1 FIBER 0
Full ingredient & nutrition information of the South Beach Phase 1 Quiche Calories
South Beach Phase 1 - Egg muffin
TIME45
CALS120
(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 FAT 7 PROTEIN 11 CARBS 2 FIBER 0
Full ingredient & nutrition information of the South Beach Phase 1 - Egg muffin Calories
South Beach Phase 1 Buns
TIME55
CALS53
(6 ratings)
South Beach Phase 1 Buns

Submitted by: WORBS2

CALORIES 53 FAT 3 PROTEIN 5 CARBS 2 FIBER 0
Full ingredient & nutrition information of the South Beach Phase 1 Buns Calories
Mediteranian Chicken with Tomato Salad (South Beach Phase 1)
TIME35
CALS739
(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 45 PROTEIN 64 CARBS 21 FIBER 4
Full ingredient & nutrition information of the Mediteranian Chicken with Tomato Salad (South Beach Phase 1) Calories
South Beach Phase 1 Mexican Fritatta
TIME25
CALS177
(no ratings)
South Beach Phase 1 Mexican Fritatta

Easy Phase 1 Mexican recipe.Submitted by: MARIAKINS

CALORIES 177 FAT 11 PROTEIN 12 CARBS 6 FIBER 1
Full ingredient & nutrition information of the South Beach Phase 1 Mexican Fritatta Calories
No Photo Available
TIME7
CALS125
(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 FAT 5 PROTEIN 13 CARBS 6 FIBER 1
Full ingredient & nutrition information of the Pancakes - South Beach Phase 1 Calories
No Photo Available
TIME45
CALS152
(5 ratings)
Oven Roasted Vegetables- South Beach Phase 1

Submitted by: DICK_SANDY1155

CALORIES 152 FAT 11 PROTEIN 4 CARBS 14 FIBER 4
Full ingredient & nutrition information of the Oven Roasted Vegetables- South Beach Phase 1 Calories
No Photo Available
TIME3
CALS137
(4 ratings)
Peanut Butter Cup- South Beach Phase 1

Submitted by: MRS243

CALORIES 137 FAT 9 PROTEIN 5 CARBS 13 FIBER 3
Full ingredient & nutrition information of the Peanut Butter Cup- South Beach Phase 1 Calories
No Photo Available
TIME25
CALS245
(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 FAT 14 PROTEIN 22 CARBS 8 FIBER 1
Full ingredient & nutrition information of the South Beach Phase One friendly scramble Calories
No Photo Available
TIME35
CALS355
(12 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 355 FAT 16 PROTEIN 48 CARBS 4 FIBER 2
No Photo Available
TIME15
CALS220
(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 220 FAT 12 PROTEIN 17 CARBS 8 FIBER 1
Full ingredient & nutrition information of the Mock French Toast - South Beach Friendly (Phase One) Calories
No Photo Available
TIME30
CALS89
(5 ratings)
Sesame -Ginger Asparagus ( South Beach Phase 1)

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

CALORIES 89 FAT 5 PROTEIN 4 CARBS 9 FIBER 4
Full ingredient & nutrition information of the Sesame -Ginger Asparagus ( South Beach Phase 1) Calories
No Photo Available
TIME40
CALS307
(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 307 FAT 10 PROTEIN 44 CARBS 8 FIBER 0
Full ingredient & nutrition information of the Balsamic Glazed Salmon (South Beach Phase 1) Calories
No Photo Available
TIME60
CALS308
(5 ratings)
South Beach Chock-Full-Of-Veggies Chili (Phase 1)

Submitted by: MTNGRLMCH

CALORIES 308 FAT 5 PROTEIN 16 CARBS 53 FIBER 17
Full ingredient & nutrition information of the South Beach Chock-Full-Of-Veggies Chili (Phase 1) Calories
No Photo Available
TIME5
CALS154
(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 154 FAT 10 PROTEIN 10 CARBS 9 FIBER 4
Full ingredient & nutrition information of the South Beach Guacamole (South Beach Diet Phase 1) Calories
No Photo Available
TIME5
CALS26
(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 26 FAT 2 PROTEIN 1 CARBS 2 FIBER 0
Full ingredient & nutrition information of the Quick and Easy South Beach Diet Ranch Dressing (Phase 1) Calories
No Photo Available
TIME5
CALS64
(no ratings)
Balsamic vinaigrette (south beach diet phase 1)

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

CALORIES 64 FAT 7 PROTEIN 0 CARBS 1 FIBER 0
Full ingredient & nutrition information of the Balsamic vinaigrette (south beach diet phase 1) Calories
No Photo Available
TIME5
CALS137
(no ratings)
South Beach phase 1 mock cake

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

CALORIES 137 FAT 6 PROTEIN 8 CARBS 19 FIBER 4
Full ingredient & nutrition information of the South Beach phase 1 mock cake Calories
No Photo Available
TIME5
CALS80
(1 rating)
South Beach Phase 1 Chocolate pudding

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

CALORIES 80 FAT 3 PROTEIN 8 CARBS 7 FIBER 2
Full ingredient & nutrition information of the South Beach Phase 1 Chocolate pudding Calories
No Photo Available
TIMEN/A
CALS264
(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 264 FAT 8 PROTEIN 38 CARBS 10 FIBER 2
Full ingredient & nutrition information of the Shrimp Stir Fry (South Beach Diet Phase 1) Calories
No Photo Available
TIME7
CALS219
(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 219 FAT 6 PROTEIN 36 CARBS 4 FIBER 0
Full ingredient & nutrition information of the Shrimp Scampi, South Beach Phase 1 Calories
No Photo Available
TIME14
CALS320
(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 FAT 1 PROTEIN 37 CARBS 37 FIBER 4
No Photo Available
TIME25
CALS278
(1 rating)
Almond Flaxseed Muffins (South Beach Phase 1)

Submitted by: LLTS01

CALORIES 278 FAT 26 PROTEIN 8 CARBS 9 FIBER 5
Full ingredient & nutrition information of the Almond Flaxseed Muffins (South Beach Phase 1) Calories
No Photo Available
TIME12
CALS288
(no ratings)
South Beach Phase 2 Oatmeal

CALORIES 288 FAT 8 PROTEIN 15 CARBS 41 FIBER 5
Full ingredient & nutrition information of the South Beach Phase 2 Oatmeal Calories
No Photo Available
TIME45
CALS62
(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 62 FAT 2 PROTEIN 4 CARBS 10 FIBER 4
No Photo Available
TIME15
CALS126
(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 PROTEIN 5 CARBS 18 FIBER 5
Full ingredient & nutrition information of the South Beach Phase 1 Friendly Southwestern Bean Salad Calories
No Photo Available
TIME40
CALS77
(no ratings)
Guacamole- South Beach Phase 1

Submitted by: MRS243

CALORIES 77 FAT 7 PROTEIN 1 CARBS 5 FIBER 3
Full ingredient & nutrition information of the Guacamole- South Beach Phase 1 Calories
No Photo Available
TIME40
CALS193
(1 rating)
Carne Asada Style Chicken- South beach Phase 1

Submitted by: MRS243

CALORIES 193 FAT 5 PROTEIN 26 CARBS 8 FIBER 3
Full ingredient & nutrition information of the Carne Asada Style Chicken- South beach Phase 1 Calories
No Photo Available
TIME10
CALS113
(no ratings)
Confetti Cottage Cheese- South beach Phase 1

Submitted by: MRS243

CALORIES 113 FAT 2 PROTEIN 16 CARBS 7 FIBER 1
Full ingredient & nutrition information of the Confetti Cottage Cheese- South beach Phase 1 Calories