South Beach Phase 1 Recipes

Great on the grill or grill pan.

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

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.

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.

Easy Phase 1 Mexican recipe.

Good for phase one, can put sugar free maple syrup on if desired.

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 good

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.

Flavorfull side for seafood, chicken, or any dish with Asian flair.

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

No one will ever know that this guac is made with cottage cheese...

Homemade salad dressings can turn a so-so salad into a vibrant part of any meal.

1/3c olive oil, 1/3c balsamic vinegar

for people who need something sweet during phase 1

Good for when you really need a chocolate hit

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

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

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.

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.

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.