Posted in self-improvement

South Beach Phase 2

South Beach Phase 2 includes all of South Beach Phase 1 but it adds fruit and starches back into the food plan.

SOUTH BEACH DIET PHASE 2
Same as above but add
1 fruit serving at breakfast, lunch, and dinner
1 starch service at breakfast, lunch and dinner
No more than 1 1/2 cups of dairy daily
Snacks are optional; choose from protein, vegetable, or fruit lists or nuts from fat list, plain low-fat or fat free yogurt is also allowed
FRUIT 1 serving per meal
Apple 1 small
Apricots Fresh, 3 small
Blueberries 3/4 cup
Cantaloupe 1 cup
Cherries, sour 1 cup
Cranberries 1/2 cup
Grapefruit 1/2 large
Grapes 1 cup (20 grapes)
Kiwi 1 medium
Lemon 1 medium
Lime 1 medium
Nectarine 1 small
Oranges 1 small
Peaches 1 medium
Pears 1 medium
Plums 2 small
Raspberries 1 cup
Strawberries 1 cup
Tangerine 1 medium
DAIRY
Milk – light soy, fat free or 1%
Yogurt  – light, fruit flavored, plain, low fat, or fat free
STARCHES 1 serving at each meal
Bagel small, whole grain
Bread 1 oz. multi grain, oat and bran, rye, whole wheat
Cereal 1 oz. Fiber One, Kellogg’s Extra Fiber All Bran
Muffin 2 oz. bran, sugar free, no raisins
Oatmeal 1/2 cup (not instant)
Pasta 1 cup whole wheat
Peas 1/2 cup green
Pita 6″ stone ground, whole wheat
Rice 1/2 cup, brown, wild
Potato small, sweet
EXTRA VEGETABLES AND LEGUMES
Barley
Beans, pinto
Peas, black eyed
MISCELLANEOUS
Chocolate Sparingly; bittersweet, semi sweet
Pudding Fat free/sugar free
Wine Red
FOODS NOT ALLOWED IN PHASE 2
Bagel, refined wheat
Breads, refined white wheat
Cookies
Cornflakes
Matzo
Pasta, white flour
Potatoes, baked, white instant
Rice cakes
Rice, white
Rolls, dinner
Beets
Carrots
Corn
Potatoes
Bananas
Canned fruit, juice packed
Cherries, sweet
Fruit juice
Pineapple
Papaya
Raisins
Watermelon
Mango
Honey
Ice Cream
Jam
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Author:

Dr. Sheila Embry is a govie, author, pracademician, sister, aunt, cousin, and friend who loves to read, write, think, and laugh. Many of her blog postings are summaries or excerpts of books that she read and wants to share to encourage others. An author with more than 25 years experience within the legislative and executive branches of the U. S. federal government holding 3 accredited degrees: Doctor of Management in Organizational Leadership, Master of Arts in Human Resources Development, and Baccalaureate of Business Administration, she believes in continuing learning both on and off the job. She has been recognized with multiple professional and writing awards for her peer-reviewed, publications. Click the bibliography page above for a listing of all the publications.

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