The South Beach Diet Super Charged
Page 26
FOODS TO REINTRODUCE ON PHASE 2
You can enjoy all the foods on Phase 1, as well as those listed here.
BEEF
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once a week) if they are at least 97% fat-free (3–6 g fat per serving).
FRUIT
Start with one serving daily, gradually increasing to up to three servings daily. For more on introducing fruits on Phase 2, see “PHASE 2: Achieving Your Health and Weight Loss Goals” Section.
Apple—1 small or 5 dried rings
Apricots—4 fresh or 7 dried
Banana—1 medium (4 oz.)
Blackberries—¾ cup
Blueberries—¾ cup
Boysenberries—¾ cup
Cactus pear fruit (prickly pear)—1
Cantaloupe—¼ melon or 1 cup diced
Cherries—12
Clementine—1
Cranberries—¾ cup
Elderberries—¾ cup
Gooseberries—¾ cup
Grapefruit—½
Grapes—15
Honeydew—1/8 melon or 1 cup diced
Kiwifruit—1
Loganberries—¾ cup
Mandarin oranges—2
Mango—½ medium (4 oz.)
Mulberries—¾ cup
Nectarine—1 small
Orange—1 medium
Papaya—1 small (4 oz.)
Peach—1 medium
Pear—1 medium
Plums—2
Pomegranate seeds—from 1 medium pomegranate
Pomelo—½
Prunes—4
Raspberries—¾ cup
Strawberries—¾ cup
Tangelo—1 small
Tangerines—2
VEGETABLES
Carrots—½ cup
Peas, green—½ cup
DAIRY
2–3 cups allowed daily, including yogurt
Yogurt—4 oz. per day (artificially sweetened low-fat or nonfat flavored yogurt; avoid varieties that contain high-fructose corn syrup)
WHOLE GRAINS AND STARCHY VEGETABLES
Start with one serving daily, gradually increasing to up to three or four servings daily. For more on introducing starches on Phase 2, see “PHASE 2: Achieving Your Health and Weight Loss Goals” Section. Unless otherwise stated, choose whole-grain products that have 3 g or more fiber per serving.
Bagel, whole-grain—½ small (1 oz.)
Barley—½ cup cooked
Bread—1 slice (1 oz.)
Homemade breads made with whole grains (buckwheat, whole-wheat, spelt, whole oats, bran, rye)
Multigrain
Oat and bran
Rye
Sprouted-grain
Whole-wheat
Buckwheat—½ cup cooked
Calabaza—¾ cup (considered a starchy vegetable; count as a starch/grain serving)
Cassava—¼ cup (considered a starchy vegetable; count as a starch/grain serving)
Cereal, cold (choose low-sugar with 5 g or more fiber per serving; serving sizes vary, so be sure to check the label to determine recommended amount)
Cereal, hot (choose whole-grain and slow-cooking varieties—not instant—with at least 3 g fiber and no more than 2 g sugar; serving sizes vary, so be sure to check the label to determine recommended amount)
Couscous, whole-wheat or Israeli—½ cup cooked
Crackers, whole-grain (3 g or more fiber per oz., no trans fats)
English muffin, whole-grain—½ muffin (1 oz.) (most contain 2.5 g fiber per half a muffin; varieties with 3 g fiber are the best choice)
Farro—½ cup cooked
Flour
Soy
Spelt
Whole-wheat
Whole-wheat pastry flour
Muffin, bran—1 small, homemade sugar-free, no raisins
Pasta
Soy—½ cup cooked (3 g or more fiber per ½ cup)
Whole-wheat—½ cup cooked (3 g or more fiber per ½ cup)
Peas, green—½ cup (considered a starchy vegetable; count as a starch/grain serving)
Phyllo dough and shells, whole-wheat—2 sheets or 4 mini shells
Pita—½ pita (1 oz.) (most contain 2.5 g fiber per half pita; varieties with 3 g fiber are the best choice, such as stone-ground whole-wheat)
Popcorn—3 cups popped
Air-popped
Microwave, plain, no trans fats
Stove-top, cooked with canola oil
Potato, sweet, 1 small (considered a starchy vegetable; count as a starch/grain serving)
Pumpkin—¾ cup (considered a starchy vegetable; count as a starch/grain serving)
Quinoa—½ cup cooked
Rice—½ cup cooked
Basmati
Brown, regular, converted, or parboiled
Wild
Rice noodles—½ cup cooked
Soba noodles—¾ cup cooked
Squash, winter—¾ cup (considered a starchy vegetable; count as a starch/grain serving)
Taro—1/3 cup (considered a starchy vegetable; count as a starch/grain serving)
Tortilla, 100% whole-grain—1 small (3 g or more fiber per ounce, no trans fats)
Yam—1 small (considered a starchy vegetable; count as a starch/grain serving)
OCCASIONAL TREATS
Chocolate (1 oz.)
Bittersweet dark
Semisweet dark
Pudding, fat-free, sugar-free (one serving per day permitted)
BEVERAGES
Light beer (1), on occasion (12 oz.)
Wine, red or white (1–2 glasses, 4 oz. each, permitted daily with or after meals)
PHASE 2 FOODS TO AVOID OR EAT RARELY
STARCHES
Bagel, refined wheat flour
Bread
Refined wheat flour
White
Cookies
Cornflakes
Cream of wheat
Matzo (except whole-wheat varieties, which are allowed)
Oatmeal, instant
Pasta, white flour
Potatoes
Instant
White
Rice
Jasmine
Sticky
White
Rice cakes
Rolls, white dinner
FRUIT
Canned fruit, in heavy syrup
Dates
Figs
Fruit juice
Lychee
Pineapple
Raisins
Watermelon
VEGETABLES
Beets
Corn
Potatoes, white
MISCELLANEOUS
Honey
Ice cream
Jam and jelly
PHASE 2 SAMPLE MEAL PLAN
DAY 1
BREAKFAST
6 ounces tomato juice
4 ounces artificially sweetened nonfat or low-fat vanilla yogurt
Irish oatmeal with cinnamon and chopped walnuts
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
¾ cup strawberries and a latte with fat-free milk (sweeten with sugar substitute, if desired)
LUNCH
That Shrimp Soup (“Recipes for Phase 2 Meal Plans” Section)
Tossed salad (mixed greens, chopped cucumber, and cherry tomatoes)
2 tablespoons Lemony Dill Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
MIDAFTERNOON SNACK
1 hard-boiled egg with bell pepper strips
DINNER
London broil with fresh mushroom “gravy” (cook mushrooms in beef stock with herbs of your choice)
Roasted asparagus with minced shallots
Cannellini Bean Mash (“Recipes for Phase 1 Meal Plans” Section)
DESSERT
Chocolate mousse (4 ounces sugar-free chocolate pudding mixed with 2 tablespoons light or fat-free whipped topping)
DAY 2
BREAK
FAST
6 ounces vegetable juice cocktail
Open-face turkey breakfast stack (top ½ whole-wheat English muffin with 1 slice tomato, 1 slice turkey bacon, and 1 poached egg)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
1 small Granny Smith apple with 1 ounce reduced-fat cheddar cheese cubes
LUNCH
Chilled consommé
Spinach salad with diced tofu, chickpeas, sliced button mushrooms, and onions
2 tablespoons Spicy Tomato Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
MIDAFTERNOON SNACK
Spicy Hummus ’n’ Veggie Roll-Up (“Recipes for Phase 1 Meal Plans” Section)
DINNER
Chicken and Lentil Stew (“Recipes for Phase 2 Meal Plans” Section)
Frisée salad with chopped black olives and a sprinkling of blue cheese
2 tablespoons Champagne Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
DESSERT
Coffee Panna Cotta (“Recipes for Phase 2 Meal Plans” Section)
DAY 3
BREAKFAST
6 ounces tomato juice
2 hard-boiled eggs
Wholesome Oat Muffin (“Recipes for Phase 2 Meal Plans” Section) with 1 teaspoon sugar-free jam
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
1 sliced kiwifruit topped with ½ cup nonfat Greek yogurt
LUNCH
Tomato stuffed with tuna salad (3 ounces canned light tuna, chopped celery and onion, and 1 tablespoon mayonnaise)
MIDAFTERNOON SNACK
1 slice reduced-fat ham wrapped around 1 part-skim mozzarella stick
5 olives of your choice
DINNER
Roasted turkey breast topped with sautéed mushrooms; roast extra turkey for Day 4 lunch
Steamed green beans with lemon and sea salt
Bibb lettuce salad with chopped toasted walnuts
2 tablespoons Thousand Island Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar dressing of your choice
DESSERT
Sugar-free vanilla pudding cup
DAY 4
BREAKFAST
6 ounces vegetable juice cocktail
Mini whole-wheat bagel topped with 1 ounce reduced-fat cream cheese, smoked salmon, cucumber and tomato slices, chopped red onion, and capers
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
15 grapes with 1 ounce reduced-fat cheddar cheese
LUNCH
Roasted Tomato Soup (“Recipes for Phase 2 Meal Plans” Section)
Sliced roast turkey on a bed of greens with diced avocado (use leftover turkey from Day 3 dinner)
2 tablespoons Green Goddess Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar dressing of your choice
MIDAFTERNOON SNACK
Cocoa-raspberry shake (blend ½ cup fat-free milk, ½ cup artificially sweetened nonfat or low-fat raspberry yogurt, 1 packet sugar substitute, and 1 teaspoon unsweetened cocoa powder until frothy)
DINNER
Herbed pork tenderloin (spray pork with olive oil cooking spray and coat with ¼ cup mixed herbs, such as rosemary, thyme, sage, and/or parsley; roast an extra pork loin for Day 5 lunch)
Kale and Turkey Bacon Gratin (“Recipes for Phase 2 Meal Plans” Section)
Spaghetti squash (microwave spaghetti squash and toss strands with lemon zest)
DESSERT
2 Peanut Butter and Jelly Cookies (“Recipes for Phase 2 Meal Plans” Section) and an 8-ounce glass of fat-free or 1% milk
DAY 5
BREAKFAST
6 ounces tomato juice
Cheddar cheese toast (melt reduced-fat Cheddar cheese on 1 slice 100% whole-grain bread)
1 low-fat turkey sausage patty
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
¾ cup blueberries with 4 ounces nonfat Greek yogurt
LUNCH
Phase 2 soup of your choice (“Recipes for Phase 2 Meal Plans” Section)
Thinly sliced pork loin over assorted salad greens (use leftovers from Day 4 dinner)
2 tablespoons Spicy Lemon-Cumin Vinaigrette (“Recipes for Phase 1 Meal Plans” Section)
MIDAFTERNOON SNACK
1 part-skim mozzarella cheese stick
Jicama and cucumber slices
DINNER
Sun-Dried Tomato and Feta-Stuffed Chicken Breasts (“Recipes for Phase 2 Meal Plans” Section)
Vegetable napoleon (stack slices of steamed eggplant with slices of tomato and thin slices of part-skim mozzarella cheese; bake at 350°F until cheese is melted)
Mesclun salad
2 tablespoons Balsamic Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
DESSERT
Sugar-free chocolate pudding cup
DAY 6
BREAKFAST
6 ounces vegetable juice cocktail
Eggs Frijoles (“Recipes for Phase 2 Meal Plans” Section)
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
4 ounces artificially sweetened nonfat or low-fat yogurt in a flavor of your choice
LUNCH
Creamy Chicken Florentine Soup (“Recipes for Phase 2 Meal Plans” Section)
Tossed salad (mixed greens with cucumber, bell peppers, and cherry tomatoes)
2 tablespoons Tomato-Basil Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
MIDAFTERNOON SNACK
Reuben Wrap (“Recipes for Phase 2 Meal Plans” Section)
DINNER
Quick Lamb Stew (“Recipes for Phase 2 Meal Plans” Section)
Eggless Caesar salad (no croutons)
2 tablespoons Caesar Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
DESSERT
Nectarine or clementine sections sprinkled with 1 ounce crumbled blue cheese and toasted almonds
DAY 7
BREAKFAST
6 ounces tomato juice
2 eggs, any style
Turkey bacon
Coffee or tea with 1% or fat-free milk and sugar substitute
MIDMORNING SNACK
1 small red apple with a wedge of reduced-fat spreadable cheese
LUNCH
Grilled turkey burger in a whole-wheat pita half with Dijon mustard, sliced tomato, and red onion
Mixed greens sprinkled with reduced-fat feta cheese
2 tablespoons Creamy Cilantro Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing of your choice
MIDAFTERNOON SNACK
Hummus with endive dippers
DINNER
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
DESSERT
Sugar-free meringue “kiss” cookie and an 8-ounce glass of fat-free or 1% milk
DAY 8
BREAKFAST
6 ounces vegetable juice cocktail
Scrambled New York Breakfast Wrap (“Recipes for Phase 2 Meal Plans” Section)