Phase 1

This is my diet for the next 2 weeks....

Foods to Enjoy PROTEIN MILK/DAIRY BEANS/LEGUMES VEGETABLES NUTS AND SEEDS FATS/OILS SEASONINGS AND CONDIMENTS SWEET TREATS SUGAR SUBSTITUTES BEVERAGES PROTEIN BEEF Lean* cuts, such as: Bottom Round Eye of Round Flank Steak Ground beef: Extra Lean (96/4) Lean (92/8) Sirloin (90/10) London Broil Pastrami, lean Sirloin Steak T-bone Tenderloin Top Loin Top Round * Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat. POULTRY (SKINLESS) Cornish hen Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) can be eaten as an occasional treat (approximately once/week) Turkey bacon (2 slices per day) Turkey and chicken breast SEAFOOD All types of fish and shellfish Water-packed tuna and other canned fish Salmon roe Sashimi PORK Boiled ham Canadian bacon Loin Tenderloin VEAL Chop Cutlet, leg Top round LAMB (Remove all visible fat) Center Cut Chop Loin LUNCHMEAT Fat-free or low-fat only Boiled ham Deli sliced turkey breast Steamship roast beef Smoked ham MEAT SUBSTITUTES (SOY BASED) Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving Bacon - Limit to 2 slices per day Burger Chicken, unbreaded Hot Dogs Sausage Patties and Links - Limit 1 patty or 2 links per day Seiten Soy Crumbles - 1/4 cup (2 oz) suggested serving Soy Nuts - 1/4 cup for a protein snack is suggested serving Tempeh 1/4 cup suggested serving Tofu All varieties, 1/2 cup suggested serving Yuba (Bean Curd or Sheet) CHEESE (FAT-FREE OR LOW-FAT) Look for varieties that have 6 grams of fat or less/ounce American Cheddar Cottage cheese, 1-2% or fat-free Cream cheese substitute, dairy-free Feta Mozzarella Parmesan Part-skim Ricotta Part-skim String Provolone Swiss EGGS The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired. MILK/DAIRY MILK/DAIRY (2 cups allowed daily, including low-fat or nonfat plain yogurt) Low-fat milk (fat-free and 1%) Fat-free 1/2 & 1/2 (less than 2 tablespoons) Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup 1% or fat-free buttermilk Low-fat or nonfat plain yogurt BEANS/LEGUMES BEANS/LEGUMES (Start with 1/3 - 1/2 cup serving) Adzuki Beans Black Beans Black-eyed peas Broad Beans Butter Beans Cannellini Beans Chickpeas or Garbanzo Edamame Great Northern Beans Italian Beans Kidney Beans Lentils Lima Beans Mung Beans Navy Beans Pigeon Peas Pinto Beans Soy Beans Split Peas White Beans VEGETABLES VEGETABLE CHOICES (May use fresh, frozen or canned without added sugar) Artichokes Arugula Asparagus Broccoli Bok Choy Brussels Sprouts Cabbage Capers Cauliflower Celery Chayote Chicory Collard Greens Cucumbers Eggplant Endive Fennel Garlic Green Beans Hearts of palm Jicama Kale Leeks Lettuce (All varieties) Mushrooms (All varieties) Mustard Greens Nopales Okra Onions Parsley Peppers (All varieties) Pickles - Dill or artificially sweetened Radicchio Radishes (All varieties) Rhubarb Sauerkraut Scallions Sea Vegetables Snap Peas Snow peas Spinach Sprouts Squash, Spaghetti Squash, Summer Yellow Zucchini Swiss Chard Tomato Tomato Juice Turnip Greens Vegetable Juice Cocktail Water Chestnuts Watercress Wax Beans Zucchini NUTS AND SEEDS NUTS AND SEEDS (Limit to one serving per day as specified. Dry roasted recommended.) Almonds - 15 Brazil Nuts - 4 Cashews - 15 Filberts - 25 Flax Seed - 3 TBS (1 oz) Hazelnuts - 25 Macadamia - 8 Peanut Butter, Natural, and other nut butters - 2 TBS Peanuts, 20 small (May use dry roasted or boiled) Pecans - 15 Pine Nuts (Pignolia) - 1 ounce Pistachios - 30 Pumpkin Seeds - 3 TBS (1 oz) Sesame Seeds - 3 TBS (1 oz) Soy Nuts - 1/4 cup Sunflower Seeds - 3 TBS (1 oz) Walnuts - 15 FATS/OILS FATS/OILS The following monounsaturated oils are recommended to be consumed daily: Oil, canola Oil, olive Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated): Corn Enova Flax Grapeseed Peanut Safflower Sesame Soybean Sunflower Other Fat Choices: Avocado - 1/3 whole = 1 TBS oil Guacamole - 1/2 cup = 1 TBS oil Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance Mayonnaise - Regular - 1 TBS Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup) Olives (Green or Ripe) 15 = 1/2 TBS oil Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines. SEASONINGS AND CONDIMENTS SEASONINGS AND CONDIMENTS All spices that contain no added sugar Broth Espresso powder Extracts (almond, vanilla, or others) Horseradish sauce I Can't Believe It's Not Butter! Spray Lemon Juice Lime Juice Pepper (black, cayenne, red, white) Salsa (check labels for added sugar) Use the following toppings and sauces sparingly (check labels for added sugar and MSG) Cream Cheese, fat-free or light - 2 TBS Hot Sauce Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar) Miso - 1/2 TBS Shoyu - 1/2 TBS Sour Cream, light and reduced-fat - 2 TBS Soy Sauce - 1/2 TBS Steak Sauce - 1/2 TBS Tamari Worcestershire Sauce - 1 TBS Whipped Topping, Light or Fat-Free - 2 TBS More on South Beach condiments SWEET TREATS SWEET TREATS (Limit to 75-100 calories per day) Sweet treats are items that contain sugar alcohols, such as: Candies, hard, sugar-free Chocolate powder, no-added-sugar Cocoa powder, baking type Fudgsicles, no sugar added Gelatin, sugar-free Gum, sugar-free Jams and jellies, sugar-free Popsicles, sugar-free Syrups, sugar-free Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts. SUGAR SUBSTITUTES SUGAR SUBSTITUTES Acesulfame K Fructose (needs to be counted as Sweet Treats, Caloric Limit) Nutrasweet (Equal) Saccharin (Sweet & Low) Sucralose (Splenda) BEVERAGES BEVERAGES Decaf Coffee and Tea Diet, decaffeinated, sugar-free sodas and drinks Herbal teas (peppermint, chamomile, etc.) Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY. Sugar-free powdered drink mixes Vegetable Juice Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day. Foods to Avoid BEEF Brisket Jerky, unless homemade without sugar Liver Other fatty cuts Prime Rib Rib steaks POULTRY Chicken, wings and legs Duck Goose Poultry products, processed Turkey, dark meat (including wings and thighs) PORK Honey-baked ham Pork rinds VEAL Breast CHEESE Brie Edam Nonreduced fat VEGETABLES Beets Carrots Corn Green peas Potatoes, white Potatoes, sweet Pumpkin Turnips (root) Winter squash Yams FRUIT Avoid all fruits and fruit juices in Phase 1, including: Apples Apricots Berries Cantaloupe Grapefruit Peaches Pears STARCHES AND CARBS Avoid all starchy food in Phase 1, including: Bread, all types Cereal Croutons, all types Matzo Oatmeal Rice, all types Pasta, all types Pastry and baked goods, all types MILK/DAIRY Ice cream Milk, whole MISCELLANEOUS No regular ketchup or cocktail sauce No pork rinds - too high in saturated fat No jerky - too high in sugar content BEVERAGES Alcohol of any kind, including beer and wine Back to Top