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South Beach Diet Phase
1 - Food List
Beans: (Start with 1/3 - 1/2 cup serving)
Adzuki Beans, Black Beans, Black-eyed peas, Broad Beans, Butter
Beans, Cannellini Beans, Chickpeas or Garbanzo, Edamame, Green Beans,
Great Northern Beans, Italian Beans, Kidney Beans, Lentils, Lima
Beans, Mung Beans, Navy Beans, Pigeon Peas, Pinto Beans, Soy Beans,
Split Peas, WaxBeans, White Beans
Beef:
* Lean meat has, per 100 gram portion, 10 grams or less of total
fat and 4.5 grams or less of saturated fat.
Lean* cuts, such as: Bottom Round, Eye of Round, Flank Steak
Ground beef: Extra Lean (96/4), Lean (92/8 ), Sirloin (90/10)
London Broil, Pastrami, lean, Sirloin Steak, T-bone, Tenderloin,
Top Loin, Top Round
Beverages:
Note: caffeinated coffee or diet sodas with caffeine added are allowed,
but limited to 1 - 2 servings per day.
Decaf Coffee and Tea, Diet- decaffeinated sugar-free sodas and drinks,
Herbal teas (peppermint, chamomile, etc.)
Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.,
Sugar-free powdered drink mixes, Vegetable Juice,
Cheese: (low fat-fat free) (less than or = to 6g of fat per oz)
american, cheddar, Cottage cheese, 1-2% or fat free, Cream cheese
substitute, dairy-free (tofu), cream cheese light or fat free- 2
tbsps, feta, Laughing Cow Cheese, mozzarella, parmesan, provolone,
ricotta cheese, string cheese
Dairy: (2-3cups/day)
Low-fat milk (fat-free and 1%), Fat-free 1/2 & 1/2 (less than
2 tablespoons), Low-fat plain, vanilla, or sucralose-containing
soy milk (4 grams of fat or less per 8 ounce serving). Be sure the
product does not contain high fructose corn syrup, 1% or fat-free
buttermilk, Fat-free plain yogurt, sf vanilla yogurt, sour cream
2tbsp
Eggs: (unlimited)
The use of whole eggs is not limited unless otherwise directed by
your doctor. Use egg whites and egg substitute as desired.
egg, egg whites and egg substitute
Fats:
olive oil, canola oil, soybean, sunflower, Avocado (1/3 whole =
1 TBS oil), Guacamole (½ cup =1 TBS oil), Mayonnaise Reg
or Low Fat, Salad Dressing < 3g sugar /serving , Olives (all)
15 = 1/2 tbsp, Margarine( No Trans Fats Acids such as: Fleishmann's
Premium Olive Oil or Smart Balance) ,corn, enova, grapeseed, peanut,
safflower, sesame
Lamb:
loin, chop, center cut.
Nuts & Seeds:
Almonds 15, Brazil Nuts 4, Cashews 15, Macadamia 8, Pecans 15, Peanuts
20 sm (no shell), Pine Nuts (Pignolia) 1oz, Peanut Butter (natural)
2 tablespoons, Pistachios 30, Walnuts 15, Flax seed 3 tablespoons,
Pumpkin seeds 3 tbsp-(1 oz), Sunflowerseeds 3 tbsp - no shell (1
oz), Sesame seeds 3 tbsp
Pork:
boiled ham, loin, tenderloin, Lean Pastrami, canadian bacon.
Poultry: (skinless)
cornish hen, chicken breast, turkey breast, quail, turkey bacon
2 slices, chicken bacon 2 slices,Low-fat turkey sausage (3-6 grams
of fat per 60 gram serving) can be eaten as an occasional treat
(approximately once/week).
Seafoods:
All fish and shellfish
Seasonings:
All spices that contain no added sugar, broths, expresso powder,
horseradish, lemon & lime juice, hot sauce, I can't believe
it's not butter spray, extracts (all), pepper, soy sauce 1 tsp,
steak sauce 1 tsp, Worcestershire Sauce 1tbsp, salsa (check lables
for added sugar), whipped topping light 2 tbsp, miso 1/2tbsp, shoyo
1/2 tbsp
SugarSubstitutes:
Acesulfame K, Fructose, Nutrasweet (Equal), Sucralose(Splenda),
Stevia (Not approved by FDA), Saccharin(Sweet & Low)
Sweet Treats: (75 cals per day)
Some Sugar Free Products may be made with sugar alcohols (isomalt,
lactitol, mannitol, sorbitol or xylitol) and are permitted on the
SBD. They may have associated side effects of GI distress (abdominal
pain, diarrhea & gas) if consumed in excessive amounts. Sweet
treats are items that contain sugar alcohols, such as:
sugar free popsicles, no sugar added fudgesicles, sugar free gelatin
(jello), sugar free gum, sugar free freezies, sugar free hard candies,
sugarfree cocoa powder (baking type), crystal lite juice mix, Davinci
and Torani sugar free syrups, Chocolate powder, no-added-sugar,
James and jellies, sugar-free, Whipped topping, light or fat-free
- 2 TBS
Veal:
top round, cutlet, leg chop
Vegetarian Protein Options: (soy products)
Seiten, Soy Crumbles 1/4 cup, soy milk & cheese, Soy Nuts -
1/4 cup, Soy Burger, Soy Hot Dogs, Unbreaded Chicken Patties &
Nuggets < 3g fat per 2-3 oz portion, Tempeh 1/4 cup, Tofu (all)1/2
cup, Yuba (Bean Curd or Sheet), peanut butter (natural) 2 tablespoons,
Cream cheese substitute dairy-free (tofu)
Veggies: (canned, fresh, frozen)
Artichokes, Asparagus, Beet Greens, Bok Choy, Broccoli, Brussels
Sprouts, chayote,Collard Greens, capers, celery, cabbage (all),
cauliflower, cucumbers, eggplant, endive, fennel, garlic, green
beans, hearts of palm, Jicama, juice: v8 or tomato, kale, lettuce
(all), leeks, lemons, limes, mustard greens, mushrooms (all),Nopales,
okra, onions (all), olives (all) 15, peppers (all), Pickles - Dill
or Splenda sweetened, parsley, Raddicchio, radishes, rhubarb, Sauerkraut,
scallions (green onions), Sea Vegetables (dulse and other seaweeds),
Spaghetti Squash, spinach, sprouts (alfalfa), snap peas, snow peas,
summer squash, swiss chard, turnip greens, tomatoes, water chestnuts,
watercress, wax beans zucchini.
South Beach Diet Phase
2 - Food List
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