Phase 1 - Meal Planning Guide
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Phase 1 - Meal Planning Guide
| Wed, 09-13-2006 - 6:47am |
How to adapt your meal plan - Phase 1
The South Beach Dietâ„¢ is designed so that you can easily swap meals and ingredients. If you don't like eggs for breakfast, have low-fat cottage cheese or lean meat instead. Not a fish lover? Then choose lean beef or poultry. In Phase 1 of the diet, you can eat as many proteins and vegetables as you like, plus fats like olive oil. Fruit and starches aren't allowed until Phase 2. Here's a look at some general eating guidelines. For specific food choices, check out the Phase 1 food list.
BREAKFAST
Protein:
Vegetables:
Fruit:
Starch:
Milk/Dairy:
Fat:
Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
None
None
2 cups allowed daily (including yogurt)
1 tsp mayonnaise, trans-free margarine, or oil (optional)
SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.
LUNCH
Protein:
Vegetables:
Fruit:
Starch:
Milk/Dairy:
Fat:
Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
None
None
2 cups allowed daily (including yogurt)
1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.
DINNER
Protein:
Vegetables:
Fruit:
Starch:
Milk/Dairy:
Fat:
Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
None
None
2 cups allowed daily (including yogurt)
1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
DESSERT / EVENING SNACK
Desserts are optional. Enjoy a Sweet Treat or any of the snack choices.
BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.



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