The South Beach Diet Super Charged

by Joseph Signorile PhD

  MIDAFTERNOON SNACK

  4 ounces reduced-fat cottage cheese with bell pepper strips

  DINNER

  Vegetable Moussaka (“Recipes for Phase 1 Meal Plans” Section)

  Radish, cucumber, and scallion salad

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

  DESSERT

  Nonfat Greek yogurt with 1 tablespoon South Beach Diet Nutty Granola Topping (“Recipes for Phase 1 Meal Plans” Section)

  DAY 10

  BREAKFAST

  Wake-up energy shake (blend ½ cup low-fat, low-sugar artificially sweetened vanilla soymilk, ½ cup nonfat plain yogurt, 3 ounces firm silken tofu, and ¼ cup dry-roasted almonds until frothy)

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

  MIDMORNING SNACK

  California Roll-Up (“Recipes for Phase 1 Meal Plans” Section)

  LUNCH

  South Beach Diet Phase 1 soup of your choice (“Recipes for Phase 1 Meal Plans” Section)

  Grilled tuna steak (marinate 1 hour in ginger- and garlic-flavored olive oil; use for basting)

  Steamed green and yellow beans with grated lemon zest

  MIDAFTERNOON SNACK

  15 almonds and an 8-ounce glass of 1% or fat-free milk

  DINNER

  Moroccan Lemon Chicken with Summer Squash and Green Olives (“Recipes for Phase 1 Meal Plans” Section)

  Fennel and red onion salad with chopped kalamata olives

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

  DESSERT

  Vanilla chill (blend 1 cup nonfat or low-fat plain yogurt, 2/3 cup low-fat plain or artificially sweetened soymilk, 1 teaspoon vanilla extract, ice cubes, and a sprinkling of cinnamon until frothy)

  PHASE 1 SAMPLE MEAL PLAN

  DAY 11

  BREAKFAST

  6 ounces vegetable juice cocktail

  Red Bean Cakes (“Recipes for Phase 1 Meal Plans” Section) topped with scrambled eggs and prepared salsa

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

  MIDMORNING SNACK

  Celery sticks with 2 tablespoons natural peanut butter

  LUNCH

  Grilled turkey burger with tomato and onion on a bed of watercress

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

  MIDAFTERNOON SNACK

  ½ cup shelled edamame with sea salt

  DINNER

  Spicy Shrimp and Bok Choy Stir-Fry (“Recipes for Phase 1 Meal Plans” Section)

  Spaghetti squash tossed with black pepper and 2 tablespoons Lemon Vinaigrette (“Recipes for Phase 1 Meal Plans” Section)

  DESSERT

  Ricotta crème of your choice (“Recipes for Phase 1 Meal Plans” Section)

  PHASE 1 SAMPLE MEAL PLAN

  DAY 12

  BREAKFAST

  6 ounces vegetable juice cocktail

  Cheddar cheese omelet

  Sliced garden tomatoes

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

  MIDMORNING SNACK

  Smoked salmon on cucumber rounds

  LUNCH

  Provençal White Bean Soup (“Recipes for Phase 1 Meal Plans” Section)

  Endive salad with toasted walnuts and reduced-fat goat cheese

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

  MIDAFTERNOON SNACK

  Baba ghannouj with veggie dippers

  DINNER

  Skillet Pork Chops with Sautéed Swiss Chard (“Recipes for Phase 1 Meal Plans” Section)

  Red leaf lettuce salad

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

  DESSERT

  Creamy Lemon-Vanilla Ricotta Soufflé (“Recipes for Phase 1 Meal Plans” Section)

  PHASE 1 SAMPLE MEAL PLAN

  DAY 13

  BREAKFAST

  6 ounces vegetable juice cocktail

  Veggie scrambled eggs (cook chopped mushrooms, zucchini, and onions in extra-virgin olive oil before scrambling with 2 eggs)

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

  MIDMORNING SNACK

  Hummus with red peppers, celery, and cucumber sticks

  LUNCH

  Light water-packed tuna with tomato and onion slices on a bed of greens

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

  MIDAFTERNOON SNACK

  ¼ cup dry-roasted soy nuts

  8-ounce glass of fat-free or 1% milk

  DINNER

  Sautéed Lamb with Spinach and Chickpeas (“Recipes for Phase 1 Meal Plans” Section)

  Baked eggplant rounds with Parmesan cheese

  DESSERT

  Lemon-Thyme Ice (“Recipes for Phase 1 Meal Plans” Section)

  PHASE 1 SAMPLE MEAL PLAN

  DAY 14

  BREAKFAST

  Morning mocha smoothie (blend ½ cup fat-free milk, 1 cup nonfat plain yogurt, instant coffee powder to taste, 2 tablespoons sugar-free chocolate syrup, and 6 ice cubes until frothy)

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

  MIDMORNING SNACK

  Herbed reduced-fat cottage cheese with chopped green bell pepper in a red bell pepper cup

  LUNCH

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

  Chef salad (at least 1 ounce each ham, turkey, and low-fat cheese on mixed greens)

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

  MIDAFTERNOON SNACK

  2 sliced hard-boiled eggs with chilled asparagus spears and sea salt

  DINNER

  Grilled chicken, bell pepper, and red onion kebabs

  Greek salad (diced cucumbers and tomatoes, kalamata olives, and 1 ounce reduced-fat feta cheese on a bed of romaine)

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

  DESSERT

  Ricotta Cheesecake with Lemon Drizzle and Pine Nuts (“Recipes for Phase 1 Meal Plans” Section)

  Recipes for Phase 1 Meal Plans

  Chunky Vegetable Hash

  Spanish Artichoke “Tortilla”

  Vegetable Quiche Cups to Go

  Green Gazpacho

  Tomato Soup with Veggies and Lima Beans

  Easy South Beach Diet Soups for Phase 1—Or Any Phase

  Provençal White Bean Soup

  Labne Balls

  South Beach Diet Roll-Ups

  Moroccan Lemon Chicken with Summer Squash and Green Olives

  Homestyle Turkey Meatloaf with Mushrooms and White Beans

  Mediterranean Skillet Cod

  Grilled Salmon with Tomatoes, Spinach, and Capers

  Pecan-Crusted Trout

  Spicy Shrimp and Bok Choy Stir-Fry

  Ginger-Dijon Glazed Pork Tenderloin

  Skillet Pork Chops with Sautéed Swiss Chard

  South Beach Diet Shepherd’s Pie

  Sautéed Lamb with Spinach and Chickpeas

  Vegetable Moussaka

  Chock-Full-of-Veggies Chili

  Hearts of Palm “Potato” Salad

  Quick and Easy South Beach Diet Salad Dressings

  Red Bean Mash

  Surprise South Beach Diet Mashed “Potatoes”

  Vanilla Ricotta Crème and Variations

  Creamy Lemon-Vanilla Ricotta Soufflés

  Baked Ricotta Custard

  Chilled Espresso Custard

  Cocoa-Nut Mousse

  Maple-Almond Flan

  Ricotta Cheesecake w
ith Lemon Drizzle and Pine Nuts

  South Beach Diet Nutty Granola Topping

  Lemon-Thyme Ices

  RECIPES FOR PHASE 1 MEAL PLANS

  Chunky Vegetable Hash

  Prep time: 10 minutes • Cook time: 15 minutes

  This bright, tasty hash is delicious over a poached egg or an egg any style, and it can also be turned into an omelet filling. Use any dried herb you prefer, or toss in a combo of chopped fresh herbs.

  1 tablespoon extra-virgin olive oil

  1 small onion, chopped

  Pinch dried thyme

  Pinch paprika

  1/8 teaspoon salt

  1 small red bell pepper, diced

  4 large button mushrooms, roughly chopped

  2 small zucchini, diced

  1 small garlic clove, minced

  In a large skillet, heat oil over medium-high heat. Add onion, thyme, and paprika, reduce heat to medium-low, and cook, stirring occasionally, 7 minutes, or until onion is softened. Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 minutes longer. Remove from the heat and serve hash by itself or with a poached egg.

  Makes 4 (generous ½-cup) servings

  Nutrition at a Glance

  Per serving (without egg): 59 calories, 4 g fat, 0.5 g saturated fat, 2 g protein, 6 g carbohydrate, 2 g fiber, 81 mg sodium

  Per serving (with 1 poached egg): 77 calories, 5 g fat, 1 g saturated fat, 3 g protein, 6 g carbohydrate, 2 g fiber, 99 mg sodium

  Spanish Artichoke “Tortilla”

  Prep time: 10 minutes • Cook time: 50 minutes

  In Spain and parts of South America, tortillas are frittata-like dishes typically made with potatoes. They’re a café staple and often served as tapas. In this Phase 1 variation, we’ve replaced the potatoes with tasty artichoke hearts. Make the tortilla for breakfast, or serve it with your favorite salad for a light lunch or dinner.

  1 tablespoon extra-virgin olive oil

  2 medium onions, thinly sliced

  2 garlic cloves, minced

  ¼ teaspoon salt

  1 (9-ounce) package frozen baby artichoke hearts, thawed and quartered

  ½ teaspoon paprika

  1/8 teaspoon cayenne

  3 large eggs plus ¾ cup fat-free egg substitute, lightly beaten

  In a medium nonstick skillet, heat oil over medium heat. Add onions, garlic, and salt. Cook, stirring occasionally, 5 minutes, or until onions begin to soften. Cover, reduce heat to medium-low, and cook until onions are very tender, 15 minutes longer.

  Add artichoke hearts, paprika, and cayenne; cook, uncovered, until artichokes are heated through, about 5 minutes. Pour eggs over vegetables, cover, and cook over low heat until set, about 20 minutes.

  Uncover the pan and place a large plate over the skillet. Carefully invert the pan and release tortilla onto the plate. Slide inverted tortilla back into the skillet and continue cooking until bottom is golden brown, 5 to 7 minutes. Transfer to a serving plate and cut into quarters. Serve warm.

  Makes 4 servings

  Nutrition at a Glance

  Per serving: 163 calories, 8 g fat, 2 g saturated fat, 11 g protein, 12 g carbohydrate, 5 g fiber, 336 mg sodium

  Vegetable Quiche Cups to Go

  Prep time: 15 minutes • Cook time: 25 minutes

  This crustless quiche recipe can be used as a base for any combination of vegetables and reduced-fat cheese. If you don’t have a muffin pan, follow the variation below. Once prepared, the quiches can be frozen individually and reheated in the microwave.

  1 package (10 ounces) frozen chopped spinach

  ¾ cup shredded reduced-fat cheddar or Jack cheese

  ¾ cup egg substitute

  ¼ cup finely diced green bell pepper

  ¼ cup finely diced onion

  3 drops hot pepper sauce (optional)

  Heat the oven to 350°F. Spray a 12-cup muffin pan with cooking spray.

  Place spinach in a microwaveable container and cook in the microwave on high power for 2½ minutes. Drain excess liquid.

  In a large bowl, combine spinach, cheese, egg substitute, bell pepper, onion, and pepper sauce, if using. Mix well. Divide mixture evenly among the muffin cups.

  Bake at 350°F for 20 minutes, or until a tester inserted in the center comes out clean.

  Makes 12 (2 per serving)

  Nutrition at a Glance

  Per serving: 77 calories, 3 g fat, 2 g saturated fat, 9 g protein, 3 g carbohydrate, 2 g fiber, 160 mg sodium

  Breakfast Quiche to Go: If you don’t have a muffin pan, pour the mixture into an 8-by 8-inch glass baking dish or a 9-inch glass pie plate. Bake at 350°F for 20 to 25 minutes, or until a tester comes out clean. Cut into 6 pieces.

  Green Gazpacho

  Prep time: 30 minutes • Chill time: 2 hours or overnight

  Bursting with fresh vegetable flavor, this refreshing cold soup gets its good monounsaturated fat from the avocado garnish, which also lends fantastic texture and taste. Any type of lettuce (for example, green leaf, Bibb, romaine, mesclun) or even spinach can be used, so choose whatever looks best at the market.

  2½ pounds cucumbers (3 to 4 medium), peeled, seeded, and roughly chopped

  2 cups roughly chopped red leaf lettuce (about 6 leaves)

  1 small green bell pepper, seeded and roughly chopped

  2 scallions, white and green parts, roughly chopped

  1 garlic clove, peeled

  2 tablespoons fresh lime juice

  2 tablespoons water

  1 tablespoon extra-virgin olive oil

  ¼ teaspoon salt

  1/8 teaspoon ground cumin

  Cayenne

  1 small avocado, diced

  In a blender, purée cucumbers, lettuce, pepper, scallions, garlic, lime juice, water, oil, salt, and cumin in batches until smooth. Season with additional salt and add cayenne to taste.

  Transfer to a large bowl. Chill gazpacho at least 2 hours or overnight. When ready to serve, peel and dice avocado. Divide soup among 4 bowls, sprinkle avocado over soup, and serve.

  Makes 4 (1¼-cup) servings

  Nutrition at a Glance

  Per serving: 138 calories, 11 g fat, 1 g saturated fat, 2 g protein, 11 g carbohydrate, 5 g fiber, 156 mg sodium

  Variations: Try jalapeño or serrano chiles in place of cayenne, or top with a swirl of your favorite hot sauce (try a green one!). Add peeled tomatillos or chopped cilantro.

  Tomato Soup with Veggies and Lima Beans

  Prep time: 15 minutes • Cook time: 15 minutes

  Prepared with basic staples and pantry items, this hearty vegetable soup is rich in protein and cooks up quickly, making it a good choice for weeknight meals or other busy times.

  1 tablespoon extra-virgin olive oil

  1 small onion, minced

  2 celery stalks, minced

  4 garlic cloves, minced

  ¼ teaspoon dried basil

  ¼ teaspoon dried oregano

  ¼ teaspoon red pepper flakes

  5 ounces white mushrooms (about 6 medium), trimmed and quartered

  1 medium summer squash, diced

  1 (15-ounce) can lima beans, rinsed and drained

  1 (14-ounce) can no-salt-added diced tomatoes, with juices