Easy South Beach Diet Recipes

Must Try

Cucumber And Avocado Pollen Power Smoothie

South Beach Diet Easy Breakfast

Pollen Power Smoothie is no ordinary smoothie, it is a power house of health and nutrition. When cucumbers and oranges are in-season, this is one of my favorite way to make and eat lunch under 10 minutes. Fresh summer flavors of Cucumber, Lime and Blood Orange with healthy dose of avocado and carrots and l…

Downsides Of The South Beach Diet

Unfortunately, the South Beach Diet also has a couple of drawbacks.

The main issue is that it may be overly restrictive with respect to the amounts and types of fats allowed.

In addition, it allows potentially harmful types of fat, such as soybean oil and safflower oil, which are extremely high in omega-6 fatty acids.

Although its important to get some omega-6 fats in your diet, if youre like most people, you probably already get far more than you need.

In contrast, if you eat a Western Diet, its likely you get too little of the anti-inflammatory omega-3 fats found in fatty fish like salmon, sardines and mackerel.

Consuming a high ratio of omega-6 to omega-3 fats has been linked to inflammation, heart disease and other health problems (9,

Refreshing Green Cucumber Avocado And Lime Cooler

This delicious, vibrant and silky green drink challenges its own name and is packed with promise of health, healthy fats, freshness and taste. Perfect for a hot summer lunch, a cooling glass of avocado, cucumber, lime and star fruit smoothie will make day refreshing and specifically when its St. Partick’s…

Don’t Miss: Sex On The Beach Shot Recipe

South Beach Diet Classic Burger >

What kind of beef recipes list doesnt include a burger? None that we trust! Our classic burger recipe is written for those just beginning their weight loss journey or those well acquainted with low-carb dieting. Make your own adjustments depending on where you are. If you have any net carbs to spare for the day, feel free to serve it on a whole grain roll. Add bacon or sliced avocado. Maybe even a little sugar-free ketchup. Remember: All things in moderation, including moderation.

Southern Style Burger Bites >

Pin on Breakfast

Pimento cheese is a Southern staple and the perfect complement to a juicy burger. Well show you how to make it in this party-perfect recipe. Dont forget the sweet and spicy bread and butter picklesthey add zesty flavor. Carb-free, crisp, iceberg lettuce holds these burger bites together.

7 Tips for Healthy Low-Carb Grilling

You May Like: Simple Chicken And Bacon Recipes

Is The South Beach Diet Safe Is The South Beach Diet Unhealthy

The South Beach Diet is likely safe. It isnt an extreme weight loss program that can be dangerous for dieters. However, like other diet programs, there are side effects especially in its first phase where a misguided dieter can experience ketosis.

Avoiding carbs that provide glucose to keep the body energized can make a person feel dizzy, nauseous and tired. Some also report having headaches, bad breath and feeling dehydrated. As such, it is important not to severely cut off carbs intake and follow the South Beach Diet plan rigorously. As long as the steps and advice provided in official and reputed guidebooks are followed, the South Beach Diet is considered safe for most. It is vital however for people with prior health conditions like diabetes to consult with a doctor before attempting any type of diet.

Greek Chicken Cucumber Avocado Salad

An amazing Cucumber Avocado Salad with flavorful Greek Chicken, sweet tomatoes, red onion, olives, and feta. Loaded with Mediterranean flavors and creamy avocado this salad is the perfect addition to your Summer Dinner Menu. Gluten-free, carb-free. The combination of buttery avocado with briny olives, fet…

Also Check: Bourbon Slush Recipe Without Tea

Shredded Chicken Chili >

Start your slow-cooker in the morning and throw in your ingredients so you can come home to a tender chicken breast thats ready for shredding. If you love chili and hoarding herbs in your pantry, you can easily create your own homemade taco seasoning to add amazing flavor to this slow-cooked chicken dish. Combine all your classic chili ingredients and seasonings in the crockpot and cook for six hours to enjoy zesty bites of shredded, smokey chicken with fresh avocado slices and cilantro served on top!

Chicken Caesar Salad With Asparagus

Mini Cocoa Swirl Cheesecakes – South Beach Diet Recipe

This recipe for Chicken Caesar Salad – is a healthier and more delicious take on classic Italian romaine Caesar salad with blanched asparagus and crunchy roasted chickpeas croutons! Gluten free, and packed with nutrients! I call it, Chicken Caesar 2.0!Chicken Caesar Salad is an amazingly crunchy, garlicky,…

Don’t Miss: Hidden Valley Ranch Beef Recipes

Chipotle Shrimp With Avocado Sauce Zucchini Noodles

Sweet Spicy Chipotle Shrimp with Zucchini Noodles pasta coated in dairy-free avocado sauce for Wednesday dinner. I say, bring it on! Honestly, not just Wednesday… I love this zesty combination of flavors any day of the week. Plus it is gluten free, no-carb, and dairy-free. Recipe also comes with bonus of…

What Is The South Beach Diet

In the early 2000s, folks began to realize that it was unhealthy to eliminate carbs from your diet , and the South Beach Diet became popular. Rather than cut a whole food group, this diet promises you can lose that belly fat by eating good carbs and good fats .

Food that are dubbed “bad carbs” include white bread, sugar and baked goods. The bad fats are butter, high-fat cheeses and red meat. In 2008, the South Beach folks released an updated version of the diet in the book The South Beach Diet Super Charged, which promotes a quicker rate of weight loss by adding more intense exercise to the plan to complement each phase.

The South Beach Diet is divided into two phases and now includes a home delivery program .

Body Reboot: This precedes phase 1 and lasts one week. The meal plan includes three meals and three snacks daily. Most days include South Beach Diet prepared meals and two snacks . Twice a week you cook your own meal or dine out. Some additional grocery store items do need to be purchased to complete this meal plan.

South Beach also launched the Keto-Friendly South Beach diet, which is similar to a keto plan that is low in carbs and high in fat but is not as strict as the keto diet in limiting carbs and doesnt require you staying in ketosis to lose weight.

Exercise is not the focal point of this the original plan, but at least 30 minutes of activity are encouraged daily during the weight loss phase and 60 minutes each day during weight maintenance.

You May Like: Bloody Mary Recipe With Premade Mix

How About A Month Of Daily Phase One Recipes To Start The New Year

Its time for Phase One Recipes like these Asian Lettuce Wraps with Spicy Ground Turkey Filling And if youre thinking about doing Phase One this month, this post can help you find those recipes.

When the calendar flips to a new year, lots of us take stock of our lives and decide what needs to change. And I can tell from my blog stats that every year many people do a return to Phase One of the South Beach Diet for a few weeks. I started Kalyns Kitchen in 2005 after Id lost 42 pounds on the South Beach Diet and was excited to share the recipes that helped me do it. This post was written many years ago as an introduction to a year when I posted a Phase One recipe every day for a whole month.

But the information that was originally posted here has to be updated. First The South Beach Diet was sold in 2016 to a company that now sells packaged food, and they somewhat re-did the diet. And then in 2017 I switched my blog to WordPress, which meant my old system of linking all these South Beach Diet Phase One Recipes together was no longer operational.

But no fear, you can still use this page to guide you to Phase One Recipes for the original diet plan before 2016, and many are still good for the current South Beach Diet.

Zesty Crab Cakes With Creamy Pepper Sauce >

South Beach Phase 1 Diet Recipes

Craft a batch of crispy, golden-brown crab cakes with fresh lump crab meat and whole wheat bread crumbs for a truly light yet filling meal. Serve your heaping crab cakes with a dollop of homemade pepper puree as a creamy and zesty complement to your fresh-caught dinner. Seafood is loaded with protein and healthy fats from omega-3s to fill you up with healthy ingredients while losing weight.

15 Decadent Dessert Recipes for a Guilt-Free Sweet Treat

Don’t Miss: Recipe App For Dietary Restrictions

How Does The South Beach Diet Work

The South Beach Diet 3 phases are its unique take to dieting. Before this, dieters should learning how to differentiate between good and bad carbohydrates. This is defined by the glycemic index of a particular food.

Foods with a high GI consist of refined carbs and are considered the bad type. Examples are white bread, potatoes, and most breakfast cereals Contrarily, foods with low GI scores like beans, whole-grain bread, and most vegetables and fruits are the good type. Although both high and low GI foods can be considered good sources of carbs to its right, its good or bad effect is dependent on each dieters case. However, for dieters following the South Beach Diet definition of good versus bad carbs, the GI index is the basic measure.

Maintain And Enjoy Phase :

When a dieter has successfully lost the excess weight and enjoys the effects of the first two phases, it is time to maintain these good healthy eating habits. A dieter can now eat anything in moderation. Also, like all other diet programs, exercise is highly encouraged to maintain progress and overcome weight-loss plateaus.

Recommended Reading: Gluten Free Dairy Free Bread Recipe

Cucumber Salmon Salad Bites >

Net Carbs: 3 grams

Fancy enough for a bridal shower but easy enough for a weeknight meal, these tasty cups have 3 grams net carbs and count as half of a Healthy Fat, half of a Protein and one Veggie serving. Canned salmon is convenient fresh salmon is worth the monetary splurgeespecially if youre making these for a special occasion. Want to kick up the flavor a bit? Use wasabi mayo.

Our Experts Weigh In: A Keto-Friendly Approach to South Beach Diet

Top Three Recipes For Phase 1 Of The South Beach Diet

One-Pan Beef Stroganoff – South Beach Diet Recipe

I wont beat a dead horse, you all know were doing the South Beach Diet these days. Yes, I have the book, with lots of recipes in it, but let me just say that after working my full-time job, and then coming home to work on my photography business and work on the blog, the last thing Ive felt like doing is cooking three meals.

Yep, Id come home and cook dinner then go ahead and cook the next days breakfast and lunch.

I think why it seemed SO overwhelming to me was that it literally added 1 to 2 hours to my home-life routineand when youre already only getting about 6 hours of sleep it kinds throws you for a loop. Or it did me, well put it that way!

So, allow me to share with you a typical day in our home on Phase One of South Beach, developed by me! Simple, nourishing, and not-too-long-to-prepare meals.


This is simply scrambled eggs and turkey bacon I can even do this several days in advance, because both me and my husband take our breakfast to work and warm it up and eat it there. So I put it right into the Tupperware containers. Ive found if I fry the bacon first, and then add the eggs in to the bacon grease, it give the eggs even more flavor!


I call these Lettuce Wraps. Romaine lettuce, a tiny squirt of sugar-free mayonnaise, and low fat ham and turkey slices. These turned into my hubbys favorite. Easy and VERY tasty!


Also Check: High Protein Vegetarian Slow Cooker Recipes

South Beach Diet Phase 1 Menu Ideas From Sbd Cookbook

I have been asked by a lot of my readers about the menu plan I am following for phase 1 of South beach diet. Few of my cousins have also reached out to me asking what to eat and cook to lose weight. Just to make my work easier, I am writing a common post where everyone interested in South Beach Diet can read and follow it. I got the eating plan from the sample menu given in the South beach diet book and I made changes accordingly to my taste, availability of ingredients and my ethnic foods.

Quick reminder:

  • No rice, pasta, oats, quinoa
  • No desserts like ice cream, chocolate
  • No hotdogs
  • No carrots, peas, beets and corns
  • No alcohol
  • No 2% or whole milk
  • No sweetened cereals
  • No legs and wings meat
  • No fruits
  • No dates and raisins
  • This was my basic meal plan I followed for more than 14 days. Some days there would be leftovers and you can have the same set of dishes for couple of days. Also some dishes like dhaal, stir fry and meat dishes can be cooked for the whole family and for non-dieters , I serve rice or chapatti with them. That way, we are not stuck with cooking something totally different for us and for other members of the family. This saves a lot of time and gas and also we will stick through the diet.

    Points to remember:


  • Chicken breasts
  • Extra lean turkey or chicken boneless
  • Lean cut lamb fresh and remove visible fat
  • Tilapia, cod , mahi-mahi, salmon and halibut fillets
  • Shrimp
  • Nuts
  • Mozarella cheese sticks
  • Fat free milk and yogurt
  • Turkey slices
  • Benefits Of The South Beach Diet

    There are several benefits of the South Beach diet, including its ability to produce weight loss without hunger.

    Research, including an analysis of 24 studies, has consistently shown that high-protein, low-carb diets are effective for weight loss (

    7 ).

    Whats more, gradually adding small amounts of healthy carbs back into your diet may promote continued weight loss in some people and make it easier for them to stick to the diet long-term.

    In one study, overweight and obese people with metabolic syndrome followed the South Beach Diet for 12 weeks .

    The South Beach Diet encourages a high intake of fatty fish like salmon and other foods that fight inflammation, such as leafy greens and cruciferous veggies.

    In addition, it recommends dieters regularly consume eggs, nuts, seeds, extra virgin olive oil and other foods that have been shown to protect heart health.

    The book makes meal planning easy and pleasurable by providing two weeks of sample menus and recipes for each phase. There are also hundreds of recipes available online for phase 1 and phase 2 meals.


    The South Beach Diet may help you lose weight and belly fat, reduce insulin levels, increase hormone levels that promote fullness and help protect heart health.

    Read Also: Drink Recipes Using Spiced Rum

    Spaghetti Squash Lo Mein

    Hello-Lo-Mein!! I bet you guessed it! A bowl of perfectly cooked spaghetti squash must be followed by a recipe to use it. I did not disappoint you! ) Seriously, If you ever wonder what is the best thing to eat when summer sun still shining and fall has started showing glimpse every other day… I would sa…

    Ratatouille Stuffed Zucchini Boats

    South Beach Diet Recipes?

    Ratatouille-style seasoned eggplant, summer squash, zucchini and red bell pepper cooked with fresh herbs, tomatoes, and spices stuffed in flavorful zucchini boats for an amazing summer weeknight dinner. Gluten-free. Low-carb. If you too are a fan of Ratatouille like I’m, you will be making these Stuffed Zu…

    Don’t Miss: Campbell Soup Chicken Dinner Recipes

    Chicken Salad With Avocado >

    This simple garden-fresh salad is the perfect pick-me-up to make for dinner after a long day. You can quickly throw together a vibrant mix of crisp romaine lettuce, tomatoes and cucumbers for a nutritious base. Toss in tender chunks of grilled chicken with slices of fresh avocado, and season your salad with a healthy mix of olive oil, cilantro, salt and lime to coat each bite with zesty flavor!

    Meatballs With Tomato And Zucchini Medley >

    Theres nothing more delicious for dinner than a bowl of rich, hearty meatballs that are bursting with flavor! You can easily whip up some perfectly round meatballs and make them healthy with extra-lean ground beef and whole-wheat bread crumbs. Familiar Italian seasonings plus flavors from Parmesan cheese, garlic and basil make these meatballs a noteworthy way to end any day. An addition of baked zucchini and yellow squash balance out the meatiness of this mouthwatering meal. You can also pair your meatballs with whole grain bread or noodles.

    Recommended Reading: Splenda Brown Sugar Blend Recipes

    Still Searching For What To Cook

    Cook pasta according to directions. Drain in colander.

    While pasta is cooking, prepare beef. In a large skillet, cook beef over medium

    heat, stirring until browned, about 5 minutes. Drain beef in colander.

    Preheat the oven to 375 F. In a large bowl, combine beef, pasta, mozzarella,

    ricotta, and parsley. Mix well.

    In a small bowl, combine tomato sauce, oregano, basil, garlic powder, black

    pepper, and red pepper flakes. Mix well. Pour 1/4 cup tomato sauce into an

    8-inch square baking pan. Spread over bottom of pan. Spread pasta mixture over

    sauce. Top with remaining tomato sauce and parmesan.

    Bake pasta until heated through and sauce bubbles, about 30-35 minutes.


    Bbq Tofu Fiesta Salad With Tangy Lime

    Shrimp Scampi with Zoodles – South Beach Diet Recipe

    Sharing with you a scrumptious vegetarian tofu salad with tofu smothered in sweet and spicy sauce, hearty beans, crunchy bell peppers, creamy avocado, sweet peach, and cooling lime-cream bbq dressing! Even describing it makes my mouth-water! yumm!!I’m sure you thinking, she is here again with one more sala…

    Read Also: On Cooking 6th Edition Recipes

    Popular Articles

    More Recipes Like This