PHASE 1 SOUTHBEACH DIET RECIPE MENU
Experience rapid weight loss on SouthBeach Diet Phase 1 with delicious Phase 1 SouthBeach Diet Recipe, Menu and Food

SouthBeach Diet Information

SouthBeach Plan Guide

SouthBeach Diet Plan : Meal & Menu

SouthBeach Diet Food and Glycemic Index

South Beach Diet Phase One : Rapid Weight Loss

Phase 1 SouthBeach Diet Recipes

South Beach Diet Phase Two : Ongoing Weight Loss

Phase 2 SouthBeach Diet Recipes

South Beach Diet Phase Three : Maintenance

Phase 3 SouthBeach Diet Recipes

More Phase 1 SouthBeach Recipes for rapid weight loss

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SouthBeach Diet Phase 1

SouthBeach Diet Phase 1 is the strictest and most restrictive phase of the SouthBeach Diet plan, the palette of ingredients is relatively small.  

In SouthBeach Diet Phase 1 you'll be eating eggs for breakfast and lots of vegetables, low fat cheeses, meat and fish. There should be no potatoes, bread, fruit or rice during the first two weeks of SouthBeach Diet Phase 1 plan.

SouthBeach Diet Phase 1 rule of the thumb is to choose only low glycemic southbeach diet food

Phase One SouthBeach Diet Recipe and SouthBeach Diet Menu

Experience rapid weight loss on SouthBeach Diet plan with delicious phase one Southbeach diet recipe and Southbeach diet menu for Southbeach breakfast, lunch, dinner, snack and dessert.

 

PHASE 1 SOUTHBEACH DIET RECIPE - SOUTHBEACH BREAKFAST	PHASE ONE SOUTHBEACH DIET FOOD NUTRITION FACT
SOUTHBEACH DIET MENU - SMOKED SALMON FRITTATA	Serves 2
8 spears fresh asparagus Lite cooking spray 1 tablespoon extra-virgin olive oil 1/2 Spanish onion 50g dry-packed sun-dried tomatoes 50g smoked salmon 2 eggs 50 ml water 3 tablespoons skimmed powdered milk 1/4 teaspoon chopped fresh marjoram Pinch freshly ground black pepper Bring 2 cm water to a boil in a large frying pan. Add the asparagus and cook, uncovered, just until tender.  Coat an ovenproof 20 cm frying pan with non-stick cooking spray and place over medium heat until hot.  Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.  Preheat the grill.  Combine the eggs, water, powdered milk, marjoram and pepper.  Pour over the salmon mixture. Cover and cook over medium - low heat for 7 minutes or until bottom is set and the top is slightly wet. Place the frying pan under the grill 10-14 cm from the heat source until the top of the frittata  is puffed and set, 2-3 minutes. Top with fat free sour cream and chives if desired. Slice into the wedges and serve immediately.	Per serving: 241 calories 19g protein 18 g carbohydrates 11 g fat 2 g saturated fat 730 mg sodium 5 mg cholesterol 4 g fiber
PHASE 1 SOUTHBEACH DIET RECIPE - SOUTHBEACH LUNCH	PHASE ONE SOUTHBEACH DIET FOOD NUTRITION FACT
SOUTHBEACH DIET MENU - CHOPPED SALAD WITH TUNA	Serves 1
Salad 1 tin tuna chunks in brine (185 g), drained and flaked 75g chopped cucumber 75 g chopped tomato 75 g chopped avocado 75 g chopped radishes 1 handful chopped romaine lettuce Salad Dressing 4 teaspoon extra virgin olive oil 2 tablespoon fresh lime juice 2 cloves garlic, finely chopped 1/2 teaspoon crushed black pepper To make the salad: Layer the tuna, cucumber, tomato, avocado, celery, radishes, and lettuce in a decorative glass bowl. To make the dressing: Mix the olive oil, lime juice, garlic and pepper. Drizzle over the salad.	Per Serving: 506 calories 48 g protein 18 g carbohydrates 28 g fat 4 g saturated fat 640 mg sodium 50 mg cholesterol 6 g fiber
PHASE 1 SOUTHBEACH DIET RECIPE - SOUTHBEACH DINNER	PHASE ONE SOUTHBEACH DIET FOOD NUTRITION FACT
SOUTHBEACH DIET MENU -  GRILLED MAHI MAHI	Serves 4
450 g Mahi mahi or swordfish, fresh or frozen 2 teaspoons  olive oil 2 teaspoon lemon juice 1/4 teaspoon salt 2 cloves garlic, minced Capers ( optional)   Cut the fish into 4 serving size portions. Brush  both sides of the fish with the olive oil and lemon juice. Sprinkle with salt and pepper, then rub the garlic on fish. To grill, arrange the fish on a grill rack and  grill over medium hot heat for 6 minutes per 1 cm (1/2 inch) Thickness, or until fish flakes easily when tested with a fork. If the fish is more than 2.5 cm (1 inch) thick, gently turn it half way to grilling. To serve top the fish with capers, if using.	Per serving: 120 calories 21 g protein 1 g carbohydrates 3 g fat 1 g saturated fat 245 mg sodium 83mg cholesterol 0 g fiber
SOUTHBEACH DIET MENU - OVEN ROASTED VEGETABLES	Serves 4
1 medium courgette, cut into bite size pieces 1 medium summer squash, cut into bite size pieces 1 medium red pepper, cut into bite-size pieces 450 g yellow asparagus, cut into bite- size pieces 1 red onion 3 tablespoon extra-virgin oil 1 teaspoon salt 1/2 teaspoon freshly ground black pepper Heat the oven to 230 deg C/450 deg F/ Gas 8. Place the courgette, squash, peppers, asparagus, and onion in a large roasting pan and toss with the olive oil, salt & pepper to mix and coat. Spread in a single layer. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.	Per serving 170 calories 5 g protein 15 g carbohydrates 11 g fat 2 g saturated fat 586 mg sodium 0 mg cholesterol 5 g fiber
PHASE 1 SOUTHBEACH DIET RECIPE - SOUTHBEACH SNACK	PHASE ONE SOUTHBEACH DIET FOOD NUTRITION FACT
SOUTHBEACH DIET MENU - TURKEY ROLL-UPS	Serves 2
4 slices turkey breast 4 medium round lettuce Coriander mayonnaise (see below) 4  spring onions 4 red pepper strips Place 1 slice of turkey on each lettuce leaf spread with Coriander Mayonnaise. Add 1 spring onion and 1 pepper strip. Fold into tight cigar- like rolls.	Per serving 54 calories 10g protein 2 g carbohydrate 1 g fat 0 g saturated fat 604 mg sodium 17 mg cholesterol 1g fiber
SOUTHBEACH DIET MENU - CORIANDER MAYONNAISE	Serves 10
175 g reduced fat mayonnaise 20 g loosely packed coriander leaves 1 tablespoon fresh lime juice 1 teaspoon light soy sauce 1 small clove garlic Place the mayonnaise, coriander, lime juice, soy sauce and garlic in a blender or food processor  and blend until smooth.	Per serving 36 calories 0 g protein 3 g carbohydrates 3 g fat 1 g saturated fat 104 mg sodium 4 mg cholesterol 0 mg fiber
PHASE 1 SOUTHBEACH DIET RECIPE - SOUTHBEACH DESSERT	PHASE ONE SOUTHBEACH DIET FOOD NUTRITION FACT
SOUTHBEACH DIET MENU -  LEMON ZEST RICOTTA CRÈME	Serves 1
110 g low fat ricotta cheese 1/4 teaspoon granted lemon zest 1/4 teaspoon vanilla extract 1 sachet sugar substitute Mix together the ricotta, lemon zest, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled.	Per serving 178 calories 14 g protein 7 g carbohydrates 10 g fat 6 g saturated fat 155 mg sodium 38 mg cholesterol 0 g fiber

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