South Beach Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals in phases 1 and 2. Why so few entries for portion size? It’s because weighing, measuring, or counting aren’t part of the South Beach game plan. The company says you won’t feel compelled to stuff yourself, since you’re eating nutrient- and fiber-rich foods. And if you do find yourself thinking about going back for seconds, the idea is to wait 20 minutes to make sure you’re really hungry.

Phase 1


6 oz. vegetable-juice cocktail

Cheddar-cheese omelet

Sliced garden tomatoes

Coffee or tea

Midmorning snack

Smoked salmon on cucumber rounds


Provencal white bean soup

Endive salad with toasted walnuts and reduced-fat goat cheese

2 tbsp. low-sugar salad dressing

Mid-afternoon snack

Baba ghannouj with veggie dippers


Skillet pork chops with sautéed Swiss chard

Red leaf lettuce salad

2 tbsp. Blue cheese dressing


Creamy lemon-vanilla ricotta soufflé

Phase 2


6 oz. tomato juice

Cheddar cheese toast

Low-fat turkey sausage patty

Coffee or tea

Midmorning snack

¾ cup blueberries with 4 oz. nonfat Greek yogurt


Chilled melon soup with mint

Thinly sliced pork loin over salad greens

2 tbsp. spicy lemon-cumin vinaigrette

Mid-afternoon snack

Part-skim mozzarella cheese stick

Jicama and cucumber slices


Broiled flank steak with grilled onions

Zucchini and yellow squash

½ cup brown rice


Chocolate mousse


Here’s a breakdown of the nutritional content of a day’s meals in phases 1 and 2 of the South Beach Diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.

Phase 1, aka the startup period, lasts two weeks. Phase 2 lasts until you reach your goal weight. Diet figures were supplied by the company.

South Beach Diet Phase 1 Phase 2 Recommended
Calories 1,200 1,500 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 40% 30% 20%-35%
     Saturated 7% 7% Less than 10%
     Trans 0% 0% N/A
Total Carbohydrates 30% 40% 45%-65%
(total except as noted)
     Fiber 30 g. 37 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 30% 30% 10%-35%
Sodium 1,560 mg. 1,886 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 3,880 mg. 4,318 mg. At least 4,700 mg.
Calcium 1,932 mg. 1,932 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 N/A N/A 2.4 mcg.
Vitamin D 46 mcg. 46 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.

Last updated by Angela Haupt | January 03, 2014

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