PHASE 1 Diet Rules
2 weeks
ALLOWED FOODS
FORBIDDEN FOODS
THE MENU
STOCKING UP
REWARDS
BEEF
lean cuts such as:
sirloin (including ground)
tenderloin
top round
POULTRY
cornish hen
turkey and chicken breast
SEAFOOD
all types of fish
VEAL
chopped
cutlet, leg
top round
LUNCHMEAT
fat free or low fat only
CHEESE (FAT FREE OR LOW FAT)
american
cheddar
cottage 1-2% or fat free
cream cheese substitute, dairy free
feta
mozzarella
parmesan
provolone
ricotta
string
NUTS
almonds, 15
brazil nuts, 4
cashews, 15
flax seeds, 3 tbsp (1 oz)
macadamia, 8
peanut butter, natural, 2 tsp
peanuts, 20 small
pecans, 15
pine nuts, 1 ounce
pistachios, 30
pumpkin seeds, 3 tbsp (1 oz)
sesame seeds, 3 tbsp (1 oz)
sunflower Seeds, 3 tbsp (1 oz)
walnuts, 15
EGGS
the use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.
TOFU
use soft, low fat or lite
VEGETABLES AND LEGUMES
artichokes
asparagus
avocado, limit to 1/3
beans (black, butter, chickpeas, green, italian, kidney, lentils, lima, pigeon, soy, split peas, wax)
broccoli
bok choy
cabbage
cauliflower
celery
collard greens
cucumbers
eggplant
lettuce – all
mushrooms – all
mustard greens
okra
onion, limit to 1/2 per day
peppers – all
pickles – dill (no sugar)
radishes
rhubarb
sauerkraut
snow peas
spinach
sprouts, alfaalfa
squash, spaghetti
squash, summer
tomato, limit to 1 whole or 10 cherry per serving
turnips
water chestnuts
zucchini
FAT CHOICES
olives, limit to 15
olive oil
canola oil
margarine, no trans fat such as Smart Balance, limit to 2 tbsp per serving
mayonnaise, limited to 2 tbsp per serving and preferably low fat
TOPPINGS & SAUCES use sparingly (check labels for added sugar)
hot sauce
salsa, limit to 2 tbsp
soy sauce, 1/2 tbsp
steak sauce, 1/2 tbsp
worcestershire sauce .- 1 tbsp
SPICES AND SEASONINGS
all spices that contain no added sugar
broth
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)
SWEET TREATS (limit to 75 calories per day)
candies, hard, sugar free
chocolate powder, no added sugar
cocoa powder, baking type
fudgsicles, sugar free
gelatin, sugar free
gum, sugar free
popsicles, sugar free
sugar substitute (splenda)
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BEEF
brisket
liver
other fatty cuts
rib steaks
POULTRY
chicken, wings, and legs
duck
goose
poultry products, processed
VEAL
breast
CHEESE
brie
edam
nonreduced fat
VEGETABLES
beets
carrots
corn
potatoes, white
potatoes, sweet
yams
FRUIT
avoid all fruits and fruit juices
STARCHES AND CARBS
avoid all starchy food
(includes breads, pasta, oatmeal, rice, cereal, matzo)
DAIRY
avoid all dairy besides for above list
MISCELLANEOUS
alcohol of any kind, including beer and wine
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I have prepared a 7-day meal plan, here. Many of the recipes are already on my blog, some will require slight adaptations. Of course this is my menu and is suited to my taste. If there’s something you don’t like, feel free to eat something else within the diet guidelines. I prepared a menu for 7 days. You can repeat the same menu again for the second week.
Some recipes the menu includes are:
Stuffed roasted eggplants
Tuna “sushi”
Asian big bowl soup
Roasted chickpeas
London broil
Deviled eggs
Shakshuka
Hummus
Portobello pizza
Roasted chicken
Quick & easy salmon
Stuffed mushrooms
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Here are some items that you may wish to load up on as you begin Phase 1 of South Beach:
canned beans such as garbanzo and black beans
assorted nuts
skim milk
lots of eggs!
canned tuna and/or salmon
lean poultry
london broil
canola mayonnaise
olive oil
hummus (if you don’t want to make your own)
natural peanut butter or PB2
part-skim string cheese
low fat cottage and/or ricotta cheese
low fat mozzarella and cheddar cheese
sesame seeds
splenda or sugar substitute of choice
canned crushed tomatoes
fresh and frozen spinach
lots of lemons
mushrooms, such as portobello and stuffing
cauliflower
celery
cucumbers
tomatoes
cabbage
lettuce
eggplant
peppers
onions
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Of course your ultimate reward is your weight loss. But as an incentive, I am giving away a FREE cookbook to the first 10 people who have completed one or two weeks on this diet with me. Just email me at busyinbrooklyn@gmail.com to let me know and I will send you The New Glucose Revolution LOW GI Family Cookbook. This cookbook is chock full of recipes, ideas and tips as well as 7-day meal plans for all different age groups. Recipes include breakfast & brunches, snacks, lunch, main dishes, desserts & sweet treats and basics. Some highlights include banana bread, fruit & nut muesli bars, salmon cakes with lemon sauce, easy fried rice, sang choy bau, custard bread pudding and chocolate hedgehog slices. Each recipe is complete with a photo and clear instructions.
I will diet with you
Glad to hear it Helen! Good look, and feel free to email me if you need any help!
ill start tomorow
I will too!!!
Good luck, Leah! I’m not going to join but I’ll certainly be rooting for you!!!
where is the recipe for black bean brownie?
i guess i will share with you that i am eating more food, but i am still keeping to the menu. the food so far came out delicious!
I am posting it tomorrow, if you want to make it tonight I will email it to you.
i will make it tomorrow
Lost four pounds already!!
Wow!!! I’m so happy for you!
hi where do i find the startfresh cheesecake?
Where do you live?
miami
I don’t know if they carry it there. Look for any sugar-free cheesecake that has no added flour or cornstarch (read through the ingredients). Otherwise, you can try and make your own using splenda.
Hi Chanie,
I was wondering if you ever use the atkins sugar free products like their smoothies while you are doing phase one?
Thanks!
Hi Drea, I only eat cholov yisroel so I haven’t tried them. Sorry!
I have just ‘stumbled’ across your blog and cannot believe that a gem like that was out there. Even though the recipes are making me drool all over the keyboard, I am most facinated by the diet. I’ve been ‘there’ and have done ‘that’, if there is a diet or a ‘plan’, I have tried it. But what I am reading here, ‘talks’ to me and I am pretty sure, I can make it work. I will read all about and prepare for the next couple of days and will start by Thursday.
Thank you so very much.
Thanks Ailuy, you are too kind. I, too, have been on every diet around. It’s hard work. I hope my site helps make it easier for you!
Is quinoa allowed on Phase 1?
Unfortunately, no.
I will diet with you, and bless you for it! Pesach is almost upon us, so let’s go!
Hi Chanie!
Are you still on the Beach? I lost 50 pounds in 3 months way back when, and kept it off quite awhile. Just started again, and am down 8 pounds. Take a look at my SB photoblog…
Good for you! I lost about 40 lbs. last year and have mostly kept it off as well. It’s not easy! Will check out your blog.
hi Chanie!! i have recently started SB phase 1.. today is my 4th day! But so far i dont think i have lost as much as a pound! i would love to diet with you so i can know if i am going wrong somewhere (which i seriously am not!)
Pleased to have found you here!
Hi Sonam, give yourself some more time to see something on the scale. Sometimes it takes a while. Good luck!
hi im so pleased i have found this website. i am starting the diet on monday so I am using my weekend researching recipes, shopping and emptying the cupboards. I have been on so many diets and end up putting twice as much back on. Its time to change my outlook and re-educate myself. I can honestly say i am looking forward to actually getting started. Can not say that about any other diet I have been on lol. Im from birmingham england by the way! Wish me luck
Jo xxx
Best of luck Jo! I’m currently on the Paleo diet and it has changed my life!
I will do this. My husband is supporting me on this as well which after 30 years of marriage is huge. Loved your SB blog the best and excited to have a support system. The bummer is we have already been on phase 1 for a week and a half ( through the holidays) and not lost a single pound. I found your blog because I was determined to figure out what I’m doing wrong instead of give up. I am 50, very active (play roller derby) and we have 2 grandsons. Our cholesterol is going up and I want to live longer to enjoy our kids, grandkids, and to fit back into my sequine booty shorts
Wishing you lots of luck!
I am on day 4