South Beach diet recipes

By Weight Loss Consultant • Related • Filed Under

The South Beach diet is high in protein while very low in carbohydrates and fats. There are three different phases of the diet. Each phase is designed to last for two weeks. The first two weeks the dieter is allowed all varieties of lean cuts of meat, eggs, fish, shellfish, most vegetables, nuts, salads, and olive oil. Water, tea and coffee are allowed in this phase of the diet. The plan calls for three meals a day and two snacks.

The second and third phases of the diet introduce more items into the diet on a gradual basis. This is designed to help to lower cholesterol and improve cardiovascular health as a lot of fats, starches, and sugars are eliminated on the diet.

The following are recipes that are used with approved foods on the South Beach diet. These recipes are designed to work with allowed foods in phases two and three of the diet.

Zesty Chicken Salad

  • 16 ounce boneless skinless chicken breast
  • Lettuce, Romaine or other assorted greens
  • Cherry Tomatoes cut in half
  • Bell Pepper chopped
  • Cucumber sliced
  • Chopped green onion
  • Grated Carrots
  • Purple Cabbage
  • Broccoli Flowerets
  • Cauliflower Flowerets
  • Low fat low calorie Italian dressing

Marinate the chicken breast in 2 tsp of Italian dressing in a zip lock bag and refrigerate overnight. Cook the chicken breast in the microwave or oven at 400 degrees until done Slice chicken breast and set aside. Prepare salad with the rest of the vegetables. Place sliced or chopped chicken on top of the salad. Use either the Italian or balsamic vinegar dressing for the salad.

Southwestern Fajitas

  • 8 whole wheat tortillas
  • 1-2 lb of lean beef brisket or London Broil
  • 1 package Taco Seasoning
  • Ground Cumin
  • Chopped Green Onions
  • Chopped Green Peppers
  • Chopped Fresh Mushrooms
  • Cilantro
  • Salsa
  • Salt and Pepper to taste

Slice beef brisket or London Broil into small strips. Spray a skillet with PAM or other no calorie cooking spray. Heat skillet then put in meat strips, onions, peppers, mushrooms, taco seasoning, ground cumin and cilantro if desires. Brown meat on both sides then turn down to simmer. Cook meat through, approximately 10-15 minutes. While beef is cooking heat tortillas in either the oven in aluminum foil or in the microwave in a paper towel. Serve with salsa. 4 servings.

Vegetable Beef Soup

  • 1 pound lean ground round or chuck (ground turkey can be substituted)
  • 1 48 ounce can of Tomato juice
  • 2 cans of mixed vegetables
  • Dried minced onion
  • Salt and pepper to taste.

Brown ground round and then drain off grease. Rinse to remove remaining fats. In large stock pot mix the remaining ingredients and ground round. Stir up all ingredients and add a bit of salt to taste. Bring to a boil. Stir and reduce heat to simmer. Cook for at least 1 hour stirring occasionally at 10 minute intervals. The longer this cooks the better it tastes. Leftover soup may be refrigerated for later use. May refrigerate up to 1 week. Serves 4.

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