Sample Meal Plans for Each Phase of the South Beach Diet
Natalie Stein
CDC Lifestyle Coach, Certified Diabetes Care and Education Specialist, and expert in nutrition, public health, and healthy lifestyle choices
In this article:
- Cardiologist Dr. Agatston created the South Beach diet to help his diabetes and heart disease patients. The diet became popular in the 2000s.
- The diet is moderately low-carbohydrate. It progresses in three phases from most to least restrictive.
- Here are sample 1-week meal plans for phase 1 and phase 2 of the South Beach diet. Modify them according to your needs.
- Talk to your doctor before trying this or any other extreme diet, and work with your doctor if you’re on this diet. Be aware that it can have side effects.
- Your Lark coach is available 24/7 to help you make healthy choices around nutrition, activity, and more.
Here are sample menus for each phase of the South Beach diet. Vary the portions to meet your needs, and add snacks as needed. Ask your doctor before using this or any other meal plan to make sure it is appropriate for you and your goals.
Here are some more tips for success.
- Drink plenty of water throughout the day. Aim for at least 64 ounces.
- Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.
- You can use our Healthy Swap List if you want to substitute different foods.
Snack Options
You can add snacks if you need them. Here are some nutritious items to consider.
- Fresh fruit
- Fresh vegetables
- Low-fat cheese and cottage cheese
- Canned or pouch tuna and salmon
- Nuts, peanuts, and seeds
- Avocado
Check out these additional healthy snack ideas.
1-Week Meal Plan for Phase 1 of South Beach
Here’s a 1-week sample meal plan for Phase 1 of the South Beach Diet. It has about 1,600 calories per day. Here is the approximate macronutrient breakdown.
- Carbohydrates: 10–15% (40–60 grams)
- Protein: 30–35% (120–140 grams)
- Fat: 50–55% (85–98 grams)
1-Week Meal Plan for Phase 2 of South Beach
Here’s a 1-week sample meal plan for Phase 2 of the South Beach Diet. It has about 1,600 calories per day, including 3 meals and 2 snacks. You can gradually introduce more carbs into your daily routine. Choose nutritious options like fruit, whole grains, and legumes.
Here is the approximate macronutrient breakdown.
- Carbohydrates: 25-30% (100-120 grams)
- Protein: 30% (120 grams)
- Fat: 40–45% (70-80 grams)
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Day 1 | 1 scrambled egg (cooking spray), ¼ avocado, 1 slice whole-grain toast | Mediterranean salad with feta, spinach, chickpeas, olive oil vinaigrette | Grilled salmon, roasted cauliflower, ⅓ cup cooked quinoa | ¾ cup plain Greek yogurt with ½ cup berries 1 oz almonds, cucumber slices |
| Day 2 | ½ cup low-fat cottage cheese, 1 banana, 1 tbsp flaxseed or chopped peanuts | Salmon and whole-grain pasta salad with vegetables | Grilled chicken, roasted vegetables, ½ cup brown or wild rice | 1 low-fat string cheese, ½ oz mixed nuts Mini bell peppers with hummus or guacamole |
| Day 3 | 1 egg, sautéed spinach in 2 tsp olive oil, ½ cup black beans | Tuna salad on whole-wheat English muffin, cherry tomatoes | Baked fish, green beans, ½ cup sweet potato cubes | Apple slices with 1 tbsp peanut butter ½ cup cottage cheese with strawberries or peaches |
| Day 4 | ⅔ cup plain oatmeal (⅓ cup dry), cinnamon, 1 boiled egg, ½ cup blueberries | White bean salad with grilled shrimp or canned tuna |
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