The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (22 page)

“Low-carb” condiments may only be used if they are trans fat-free and contain no added sugar.

Miso—½ Tbsp.

Shoyu—½ Tbsp.

Sour cream, light or reduced-fat—2 Tbsp.

Soy sauce—½ Tbsp.

Steak sauce—½ Tbsp.

Taco sauce—1 Tbsp.

Tamari—1 Tbsp.

Whipped topping, light or fat-free—2 Tbsp.

Worcestershire sauce—1 Tbsp.

Limit to 75–100 calories per day
.

Candies, hard, sugar-free

Chocolate powder, no sugar added

Chocolate syrup, sugar-free

Cocoa powder, unsweetened baking type (also for cocoa)

Drink mix, sugar-free and nutrient-enhanced

Fudgsicles, no sugar added

Gelatin, sugar-free

Gum, sugar-free

Jams and jellies, sugar-free

Popsicles, sugar-free

Syrups, sugar-free

Some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or xylitol) and are permitted on the South Beach Diet. They may have associated side effects of gastrointestinal distress if consumed in excessive amounts
.

Acesulfame K

Aspartame (NutraSweet, Equal)

Fructose (count as Sweet Treats, 75–100 calorie limit)

Saccharin (Sweet’N Low)

Sucralose (Splenda)

Some sugar substitutes may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or xylitol) and are permitted on the South Beach Diet. They may have associated side effects of gastrointestinal distress if consumed in large amounts
.

Caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)

Diet, caffeinated and decaffeinated, sugar-free sodas and drinks (drink caffeinated in moderation)

Herbal teas (such as peppermint and chamomile)

Milk, 1% or fat-free

Soymilk, low-fat plain, vanilla, or sucralose-containing (4 g or less fat per 8 oz. serving). Be sure that the product does not contain high-fructose corn syrup.

Sugar-free powdered drink mixes

Tomato juice

Vegetable juice cocktail

Brisket

Jerky, unless homemade without sugar

Liver

Prime rib

Rib steak

Skirt steak

Chicken, wings and legs

Duck

Goose

Turkey, dark meat (including wings and thighs)

Bacon

Honey-baked ham

Pork rinds

Breast

Ice cream

Milk, 2% or whole

Soymilk, whole

Yogurt, cup-style and frozen

Full-fat

Avoid all fruits and fruit juices on Phase 1
.

Beets

Carrots

Corn

Green peas

Potatoes, sweet

Potatoes, white

Pumpkin

Squash, winter

Turnips (root)

Yams

Avoid all starchy food on Phase 1, including:

Bread, all types

Cereal, all types

Croutons, all types

Matzo

Oatmeal

Pasta, all types

Pastries and baked goods, all types

Rice, all types

Cocktail sauce

Ketchup

Alcohol of any kind, including beer and wine

Fruit juice, all types

Milk, full-fat and 2%

Powdered drink mixes containing sugar

Soda and other drinks containing sugar

Soymilk with more than 4 g fat per 8 oz. serving

6 ounces vegetable juice cocktail

Ham and cheese omelet with chives

Coffee or tea with 1% or fat-free milk and sugar substitute

Vegetable dippers with avocado-cilantro guacamole (
¹
/
₃
avocado mashed with
¹
/
₃
cup reduced-fat cottage cheese, chopped onion, minced garlic, minced cilantro, and red pepper flakes)

Chock-Full-of-Veggies Chili (
“Recipes for Phase 1 Meal Plans”
Section)

Large mixed green salad

2 tablespoons Ranch Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

Chilled shrimp cocktail with spicy red pepper sauce (for the sauce, in a blender, combine 1 diced red bell pepper with 2 tablespoons reduced-fat sour cream, 1 clove garlic, and hot pepper sauce to taste)

Grilled sirloin steak (grill extra for Day 2 lunch)

Hearts of Palm “Potato” Salad (
“Recipes for Phase 1 Meal Plans”
Section)

Grilled bell peppers and onions with minced garlic and balsamic vinegar (grill ahead and let marinate in the dressing for best flavor)

Maple-Almond Flan (
“Recipes for Phase 1 Meal Plans”
Section)

6 ounces vegetable juice cocktail

Vegetable Quiche Cups to Go (
“Recipes for Phase 1 Meal Plans”
Section)

Coffee or tea with 1% or fat-free milk and sugar substitute

1 ounce reduced-fat cheddar cheese cubes with grape tomatoes

Clear mushroom soup (chicken broth and reconstituted dried mushrooms)

Sliced steak on a bed of mixed greens (use leftover steak from Day 1 dinner)

2 tablespoons Lemon Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

Grilled Chicken and Roasted Red Pepper Roll-Up (
“Recipes for Phase 1 Meal Plans”
Section)

South Beach Diet Shepherd’s Pie (
“Recipes for Phase 1 Meal Plans”
Section)

Radicchio and endive salad

2 tablespoons Dijon Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

Peanut butter delight (in a blender, process ½ cup part-skim ricotta, 1 tablespoon natural peanut butter, ½ teaspoon vanilla extract, and 1 packet sugar substitute until smooth; chill and serve)

6 ounces tomato juice

Poached egg and salmon Florentine (1 poached egg with smoked salmon served on ½ cup spinach cooked in olive oil)

Tex-Mex Smoked Turkey Roll-Up (
“Recipes for Phase 1 Meal Plans”
Section)

Phase 1 soup of your choice, optional (
“Recipes for Phase 1 Meal Plans”
Section)

Chopped salad with tuna and white beans (on a bed of chopped romaine, layer 6 ounces light tuna with chopped cucumber, tomato, celery, and radishes; ½ cup canned white beans; and
¹
/
₃
cup diced avocado)

Plum tomato halves topped with 1 ounce reduced-fat turkey pepperoni slices (crisp the pepperoni in the microwave)

Roasted rotisserie chicken on a bed of mixed greens with toasted pistachios (buy supermarket rotisserie chicken breast and get extra for Day 4 lunch)

2 tablespoons Green Goddess Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

Roasted artichoke hearts (toss thawed frozen artichoke hearts with a little olive oil, sea salt, and freshly ground black pepper and bake at 350°F until crisped)

Lime Zest Ricotta Crème (
“Recipes for Phase 1 Meal Plans”
Section)

6 ounces vegetable juice cocktail

2 eggs scrambled with chopped onion and roasted red peppers (from a jar)

Turkey bacon

Coffee or tea with 1% or fat-free milk and sugar substitute

Roast Beef and Horseradish Roll-Up (
“Recipes for Phase 1 Meal Plans”
Section)

Green Gazpacho (
“Recipes for Phase 1 Meal Plans”
Section)

Southwestern chicken salad (toss leftover chicken from Day 3 dinner with up to ½ cup canned black beans,
¹
/
₃
diced small avocado, chopped scallions, and prepared salsa; serve on a bed of greens)

Celery sticks stuffed with 1 wedge French onion and garlic reduced-fat spreadable cheese

Grilled Salmon with Tomatoes, Spinach, and Capers (
“Recipes for Phase 1 Meal Plans”
Section; make extra for Day 5 lunch)

Jicama and red onion salad

2 tablespoons Blue Cheese Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing

Chilled Espresso Custard (
“Recipes for Phase 1 Meal Plans”
Section)

6 ounces vegetable juice cocktail

Asparagus and mushroom omelet (cook asparagus and mushrooms in olive oil before filling)

Coffee or tea with 1% or fat-free milk and sugar substitute

Caprese bites (cut 1 part-skim mozzarella stick into 4 pieces; place each piece in a hollowed-out cherry tomato and microwave to melt cheese, if desired)

Phase 1 soup of your choice, optional (
“Recipes for Phase 1 Meal Plans”
Section)

Easy salmon salad (toss leftover salmon from Day 4 dinner with diced cucumber, watercress, 2 tablespoons reduced-fat sour cream, and chopped dill)