The South Beach Diet Phase 2 Meal Plan

The South Beach Diet plan has three phases to bring about a slimmer, healthier you. The first phase lasts for exactly two weeks. Phase 2 lasts for however long it takes for you to get down to your desired weight and phase 3 is your plan for life. Phase 1 is the most restrictive and does not allow intake of carbohydrates or fruits or sugar. In phase 2, you gradually add some carbohydrates and fruits back into your diet in a healthy manner that allows you to still lose one to two pounds per week.

Phase 2 Meal Plan and Food List

The key to success is to add in these restricted foods slowly. For example, in the meal breakdowns, start off one serving of fruit per day and then gradually increase to three servings per day. As you lose more body weight and start to get closer to your ideal body weight, increase to two servings per day. When you are within 5 lbs. of your ideal body weight, increase to three servings of fruit per day. Use these guidelines with every food that must be added slowly to your diet.

Meal Breakdown

For phase 2, here is your meal by meal breakdown of what you should be eating as well as what foods you should be slowly adding to your body.

For breakfast: protein, unlimited; vegetables, minimum ½ cup; fruit, one serving per day to start off with (gradually increase to three), milk 1½ per day, fat 1 tsp.

For lunch: protein, unlimited; vegetables, minimum 2 cups; fruit, see breakfast requirements; starch, one serving per day to start off with (gradually increase to three), milk, see breakfast requirements; fat, 1 tbsp.

For dinner: protein, unlimited; vegetables, minimum 2 cups; fruit, see breakfast requirements; starch, see lunch requirements; milk, see breakfast requirements; fat, 1 tbsp.

Phase 2 Food List

For your Phase 2 food list, use your list from phase 1. There are some foods that can now be added. Fruits that can be added include medium-sized apples, apricots, mangoes, oranges, peaches, pears and plums; one cup servings of blueberries, cantaloupe, cherries, grapes, kiwi and strawberries; and 1/2 cup grapefruit. Eat only the correct serving size.

Dairy products that can be added during phase 2 include fat free or 1 percent milk or yogurt.

Starches that can be added include whole grain bagels, multi-grain breads, rye bread, high fiber cereal, whole wheat pasta, popcorn, sweat potato and wild brown rice. Red wine can also be consumed. Even though starches and breads are now allowed, there are many that are not allowed. Starches and breads that are not allowed include bagels made from white flour, white or wheat bread, cookies, cornflakes, white flour, white rice, dinner rolls and rice cakes.

Vegetables that are still not allowed include beets, carrots, corn and potatoes.

Fruit that is not allowed in phase two includes bananas, canned fruits, fruit juice, pineapple, raisins and watermelon.

Tags: breakfast requirements, increase three, that added, body weight, gradually increase