The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (32 page)

Hummus with endive dippers

Two-Bean Chili Con Carne (
“Recipes for Phase 2 Meal Plans”
Section)

Cucumber and radish salad

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

Sugar-free meringue “kiss” cookie and an 8-ounce glass of fat-free or 1% milk

6 ounces vegetable juice cocktail

Scrambled New York Breakfast Wrap (
“Recipes for Phase 2 Meal Plans”
Section)

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

½ cup reduced-fat cottage cheese with chopped tomatoes and cucumbers

Southwestern Cobb salad (chopped romaine with ½ cup black beans, 1 chopped hard-boiled egg, 1 ounce shredded reduced-fat Monterey Jack cheese, 2 strips crumbled turkey bacon, and diced radishes and yellow bell pepper)

2 tablespoons Spicy Tomato Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing of your choice

Chilled shrimp with horseradish sauce

Sliced Beef with Bell Pepper, Onion, and Snow Peas (
“Recipes for Phase 2 Meal Plans”
Section); make extra for Day 9 lunch

Baked Sweet Potato Chips (
“Recipes for Phase 2 Meal Plans”
Section)

2 grilled peach halves with toasted walnuts

6 ounces vegetable juice cocktail

Breakfast “pizza” (top a 6-inch whole-wheat tortilla with 2 scrambled eggs, 1 ounce reduced-fat cheddar cheese, 1 ounce crumbled cooked low-fat turkey bacon, and chopped tomatoes)

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

Yogurt Cheese Dip (
“Recipes for Phase 1 Meal Plans”
Section) with crudités

Clear broth

Asian beef salad cups (fill lettuce “cups” with leftover beef and vegetables from Day 8 dinner, add extra shredded veggies, and drizzle with lime juice)

1 small cubed papaya

Cream cheese and salmon bagel bite (2 tablespoons fat-free or light cream cheese and smoked salmon on a whole-wheat mini bagel)

Halibut with Butter Bean and Vegetable Ragout (
“Recipes for Phase 2 Meal Plans”
Section)

Watercress and red onion salad

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

Baked apple with pistachios (stuff the cored apple with crushed pistachios)

6 ounces tomato juice

Irish oatmeal with cinnamon and ¾ cup fresh blueberries

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

Pizza Wrap (
“Recipes for Phase 2 Meal Plans”
Section)

Phase 2 soup of your choice (
“Recipes for Phase 2 Meal Plans”
Section)

Grilled shrimp on a bed of baby spinach cooked briefly in olive oil

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

Celery sticks with baba ghannouj

Herb-Breaded Turkey Cutlets with Mushrooms (
“Recipes for Phase 2 Meal Plans”
Section)

Steamed Swiss chard

Oven-roasted bell peppers, carrots, and onions

Broiled “caramel rum” banana (cut a banana in half and top with 1 tablespoon sugar-free caramel topping and a dash of rum extract; broil until heated through)

6 ounces vegetable juice cocktail

1 small oat bran muffin

4 ounces reduced-fat cottage cheese

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

1 small Granny Smith apple with 2 tablespoons natural peanut butter

Romaine hearts with 6 ounces light tuna and edamame

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

Hummus on ½ whole-wheat pita

Broiled flank steak with grilled onions (make extra for Day 12 lunch)

Zucchini and yellow squash cooked in 1 tablespoon olive oil and sprinkled with fresh dill

½ cup brown rice

Poached plum with black walnut whipped topping (combine 2 tablespoons light or fat-free whipped topping with 1 teaspoon black walnut extract)

6 ounces tomato juice

Breakfast “banana split” (cut 1 medium banana in half, top with 4 ounces artificially sweetened nonfat or low-fat vanilla yogurt, and sprinkle with crushed low-sugar whole-grain cereal)

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

10 whole-wheat crackers with 2 tablespoons natural peanut butter

Phase 2 soup of your choice (
“Recipes for Phase 2 Meal Plans”
Section)

Sliced steak (use leftover steak from Day 11 dinner) with cucumber rounds and bell pepper slices on a bed of romaine lettuce

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

1 medium pear topped with 1 ounce crumbled reduced-fat feta cheese

2 deviled egg halves

Stir-Fried Chicken with Soba Noodles (
“Recipes for Phase 2 Meal Plans”
Section)

Asian cabbage slaw (shredded bok choy and Napa cabbage with mung bean sprouts)

2 tablespoons Soy-Ginger Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing of your choice

Creamy Dreamy Strawberry-Vanilla Shake (
“Recipes for Phase 2 Meal Plans”
Section)

½ pink or red grapefruit

2 poached eggs on a bed of sautéed vegetables

1 slice 100% whole-wheat toast with 1 teaspoon sugar-free fruit jam

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

1 small sweet potato cooked in a microwave oven and topped with

1 small chopped apple and a sprinkling of cinnamon

Escarole and Turkey Sausage Soup (
“Recipes for Phase 2 Meal Plans”
Section)

Mediterranean salad (mixed greens with feta cheese cubes and kalamata olives)

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

Banana bagel bite (top a toasted whole-wheat mini bagel with 2 tablespoons reduced-fat cottage cheese, ½ small sliced banana, and a sprinkling of sunflower or pumpkin seeds)

Shrimp and Scallop Sauté (
“Recipes for Phase 2 Meal Plans”
Section)

Sautéed broccoli rabe with garlic and red pepper flakes

Roasted red bell peppers tossed with Balsamic Vinaigrette (
“Recipes for Phase 1 Meal Plans”
Section)

No-sugar-added Fudgsicle with an 8-ounce glass of 1% milk

6 ounces tomato juice

¾ cup fresh blueberries

South Beach Eggsadilla (
“Recipes for Phase 2 Meal Plans”
Section)

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

Mango smoothie (blend ¾ cup peeled and chopped mango, ½ cup low-fat plain yogurt, 1 tablespoon granular sugar substitute, and 6 ice cubes until frothy)

Open-face roast beef sandwich with lettuce, tomato, and horseradish on 1 slice 100% whole-wheat bread

Cucumber salad with radish sprouts

2 tablespoons Creamy Dijon-Thyme Dressing (
“Recipes for Phase 1 Meal Plans”
Section) or low-sugar prepared dressing of your choice

5 dried apple rings chopped into 4 ounces reduced-fat cottage cheese with a sprinkling of cinnamon

Pan-Seared Beef Tenderloin with Creamy Peppercorn Sauce (
“Recipes for Phase 2 Meal Plans”
Section)

Barley Risotto (
“Recipes for Phase 2 Meal Plans”
Section)

Endive and radicchio salad

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

South Beach Diet Tiramisu (
“Recipes for Phase 2 Meal Plans”
Section)