South Beach Diet Plan Sample Days - Phase 3

Phase 3 - South Beach Diet Plan Sample Days - Typical Menus for the South Beach Plan

South Beach Diet Phase Three: Now you've reached your target, follow this plan for life!

Breakfast
1 scrambled egg with 2 rashers grilled lean bacon and 1 slice Granary bread. Plus 1 orange and a decaf coffee or tea.

Lunch
Tuna salad made from 1 small can tuna in brine, romaine lettuce, cucumber, 1 tomato, ½ medium-sized avocado, 3 sticks of celery and 10 radishes. Serve with a dressing made from 4tsp olive oil, 2tbsp lime juice, garlic and pepper.

Dinner
Grilled chicken breast with 6tbsp couscous, steamed asparagus and a salad made from romaine lettuce, 7 black olives, a sliver of feta cheese and 2tbsp low-sugar dressing.

Dessert
1 pear poached in red wine.

South beach diet - how to do it the right way?

South beach diet - how to do it the right way? by Oliver Turner

Dr.Arthur Agatston, a cardiologist and an associate professor of medicine at the University of Miami Medical School, created South Beach Diet. It was charted mainly to work with your body safely and efficiently. This system helps you to rely on right carbohydrates and fats. Thus the consumption of bad carbohydrates and fats are completely avoided. Following this diet, one could reduce his/her weight up to 8 to 13 pounds in mere 2 weeks.

The South Beach Diet consists of 3 phases:

South Beach Diet Phase 1

The duration of first phase lasts for fourteen days. In this phase, the south beach diet recipes include normal meals consisting of chicken, fish, beef, shellfish, turkey, eggs, lots of vegetables, nuts, cheese, and garden salads using original olive oil for salad dressing. That is, every day for two weeks the dieter consumes 3 well-balanced meals. Besides this, the dieter can also have snacks between his/her breakfast and lunch. During this phase the dieter is recommended to take lots of drinking water.

However, there are several things the dieter has to avoid during the first phase of the South Beach Diet. The south beach diet recipes which are avoided in phase 1 include rice, bread, baked foods, pasta, fruits, ice cream, cookies, sugar, and cake. There is nothing to worry about eliminating all these foods as all these foods will be included into your diet in the second phase. Even though you will find it difficult to adjust o the diet, on seeing the results, you will be extremely happy that you won't give up.

South Beach Diet Phase 2

Phase 2 is quite different from that of Phase 1. The dieter needs to continue with the second phase until he/she has lost the desired weight. Hence, the duration of this phase will vary from one individual to the other. The length of this phase purely depends upon the individual, how he/she follow the diet program, and how his/her body reacts to the program.

It is to be noted that, by the time you start the second phase, you would have already reduced the weight by 8 to 13 pounds, provided you have strictly followed the South Beach Diet program.

One of the main advantages of South Beach Diet program is that, by following this diet program, you are not limiting your daily food; instead you are consuming foods that deposits less fat in your body. In Phase 2 some of foods you have avoided during Phase 1 will be added back. Though the weight loss during Phase 2 will not be dramatic, it will be constant. Generally, the weight loss in this phase will be around 1 to 2 pounds.

South Beach Diet Phase 3

Phase 3 starts when you have reduced your weight to the desired level. By the time you have reached Phase 3, the diet will be similar like your normal eating habit and you can follow that for the rest of your life. In between, if you feel your weight is increasing, you only need to modify the food and the amounts slightly.

Besides reducing the body weight and reducing fats, the South Beach Diet helps to improve one's cardiovascular system. This helps one to reduce the risk of heart attack to a great extend.

Keep in mind that the end result of South Beach Diet program purely depends on how well an individual follows the diet recommendations. Hence make sure that you follow it correctly.

The three phases of the South Beach Diet

The three phases of the South Beach Diet by Bill Nad

The South Beach Diet is essentially an eating plan that holds the principle that one must eat the right carbohydrates and right fats in order to have a healthy life full of vitality and a great looking body. Consequently, what you eat; and indeed what foods are good and what are bad for you, is a paramount principle in the South Beach Diet.

In the South Beach Diet plan, you must eat the right carbohydrates and the right fats. South Beach Diet plan is very trendy, with a lot of people following it these days. Although a lot of people consider the South Beach Diet as a popular diet, many are still not aware about the foods to avoid on the South Beach Diet.

This calls for the important question - What then are the foods to avoid on the South Beach Diet, and what foods must one eat?

The first thing you need to know are the principles of the South Beach Diet, so that you can then fully understand the foods that are good and bad for you. The South Beach Diet is specifically divided into three different phases. Each phase has its own distinction and limitation. However, knowing the foods to avoid on the South Beach Diet requires a great focus on the phase one of the diet. Why? The foods to avoid on the South Beach Diet are largely stated in Phase one.

The first phase of the South Beach Diet is considered to be the most challenging and strict phase of the diet, because there are so many foods to avoid on the South Beach Diet' first phase. The main foods to avoid on the South Beach Diet particularly in the first phase are beef rib steaks, honey-baked ham, breast of veal, all yogurts, ice cream, milk including whole, low-fat, soy, and full fat cheeses, beets, carrots, corn, yams, fruits and fruit juices, all alcohol.

It is also essential to remember that aside from those foods to avoid on the South Beach Diet, there are also some sorts that are included in the foods to generally avoid in the South Beach Diet and these include all starchy foods such as bread, cereal, oatmeal, matzo, rice, pasta, pastries and baked goods among other similar foods.

So the foods to avoid on the South Beach Diet are really carbohydrates. It is recommended to avoid carbohydrates on the South Beach Diet for so many reasons. The main theory behind this reasoning is that once weight decreases, the followers of the diet begin to metabolize carbohydrates properly and the longing for carbohydrates will consequently disappear.

In the South Beach Diet it is also recommended that the dieter must to eat three balanced meals a day, and to eat enough so that the dieter does not feel hungry all the time. It is estimated that on average, the expected weight loss which a dieter can achieve during the phase one of the diet is eight to thirteen pounds.

On the second phase of the South Beach diet, basically the foods that were barred during the first phase are now allowed in this second phase. It is recommended that the dieters remain on phase two and continue losing weight until they have reached their weight goal. As far as how long it actually takes to lose the weight, that really depends on how much the dieter wants to lose.

The third and last phase of the South Beach diet is one where one continues maintaining good eating habits for the rest of the dieter's life. By this stage, the dieter would have adopted the South Beach diet plan as their natural eating habit for life.

By simply following the South Beach Diet, you can achieve your best body weight. You can be healthy for life and also have a great looking body. By knowing the foods to avoid on the South Beach Diet, you can achieve any weight and fitness goals you may have.

Lose the Weight Without Losing the Carbs on the South Beach Diet

Lose the Weight Without Losing the Carbs on the South Beach Diet by Joe Hanoa

South Beach Diet: Want to lose weight but refuse to lose the carbs? According to the creator of the South Beach Diet, you don't have to! Dr. Arthur Agatston says there are good carbs and bad carbs, as well as good fats and bad fats. By sticking to the right fats and carbs, you can lose weight. Agatston is a cardiologist, and the diet started as a program he created for his heart patients. According to Agatston, he began to notice not only increased health in his patients, but also a decrease in weight.

One reason people like the South Beach Diet is its relative simplicity--no calorie counting or weighing your food. Instead, the diet is divided up into three phases. During each phase, you can eat three meals and 2 snacks a day. Supposedly, successful South Beach dieters can lose anywhere from 8 to 13 pounds in about 2 weeks. Advocates of the diet say that most of the initial weight loss comes from your tummy--an added bonus to most people looking for a good weight loss plan.

Phase one: This phase lasts 2 weeks. South Beach Diet Phase one is supposed to "retrain" your body's cravings, helping you desire foods that keep you fuller longer. You're eating three meals a day, and as long as you're eating the phase one-approved foods, you can eat until you're satisfied. Here's what folks in phase one of the South Beach Diet are munching on: * Beef * Chicken * Turkey * Fish * Vegetables * Eggs * Salads * Nuts * Cheese During phase one, you can drink as much tea and coffee as you want. Of course, you should also be drinking lots of water.

South Beach Diet Phase two: This phase has no set period of time. Instead, you stay in phase two until you've lost as much weight as you want. During phase two, you can add some of the foods that were off limits during phase one. Indulge in the occasional piece of chocolate cake, but do so in moderation.

South Beach Diet Phase three: You'll enter phase three after you've reached your goal weight. According to the South Beach Diet plan, you basically stay in phase 3 for the rest of your life. By now, the diet is supposed to have permanently changed your eating habits. You can even start to eat some of your favorite foods that were forbidden in phases one and two. If you feel yourself getting off track, start back up with the principles you learned from phases one and two.

How To Lose Weight With South Beach Diet

How To Lose Weight With South Beach Diet by Monice Dulcinea

While the Atkins Diet is losing its popularity fast, the South Beach Diet is getting more devoted fans around the world.

The South Beach Diet is NOT a traditional low-carb diet plan. It was developed by Miami cardiologist Arthur Agatston in order to help dieters lose weight through "good carbs" and "good fats".

Why "Good Carbs"?

Because when you eat "bad carbs", your body creates what it's called an "insulin resistance" syndrome -- meaning your body cannot properly process body fat or sugar.

Why "Good Fats"?

Because when you eat "bad fats", you only increase your chance of developing heart diseases.

The Three Phases of the South Beach Diet

1. South Beach Diet Phase One (2 weeks)

In this phase, avoid high-glycemic foods, such as ice cream, sports drinks, glucose sugar, maltose sugar, baked potatoes, mashed potatoes, chips, donuts, waffles, rice cakes, wafer biscuits, white bread, bagel, baguette, pretzels, rice pasta, instant rice, watermelon, jellybeans, and cornflakes.

As a result, your body will lose its insulin resistance, and begin to use excess body fat. You can expect to lose between 8 and 13 pounds. Individual results may vary.

2. South Beach Diet Phase Two (no time limit)

In this phase, try to reintroduce the right carbs slowly, such as fruit and whole-grain breads and pastas. Continue to eat low-glycemic foods, such as multigrain bread, barley, grapefruit, apple, pear, orange, cherries, lettuce, spinach, pepper, green beans, tomatoes, artichokes, asparagus, broccoli, cauliflower, celery, lentils, soy beans, kidney beans, low fat yoghurt, soy milk, grapefruit juice, and fructose sugar.

There is no time limit for this phase. Just follow it until you reach your weight loss goal.

3. South Beach Diet Phase Three

This phase begins when you reach your desired weight. In this phase, include three servings of whole grains and three servings of fruit a day.

South Beach Diet Tips

If you want to lose weight with the South Beach Diet, you should eat whole grains, certain vegetables and fruits, along with the good fats, such as olive oil and fish.

Don't forget to choose lean sources of protein. Make sure you always count calories and limit your servings. The most important thing is you should avoid overly refined foods, high fat meats, and saturated fats.

The South Beach Diet and Its Phases

The South Beach Diet and Its Phases by Tony Newton

Generally, the South Beach Diet is such an acclaimed form of diet that is mainly divided into three different phases. It is considered that the first phase of the South Beach Diet lasts for two weeks. And it is interesting to know that every phase of the South Beach Diet includes particular meal plans and recipes. For those who have tried the Atkins Diet, you may react that the South Beach Diet with such introduction to its phases really sounds quite similar to that of Atkins, but then try to note that the South Beach Diet is a low-carb diet.

The Phase one of the South Beach Diet is the strictest part of this "big thing". Here, the dieter will be totally eliminating fruits, bread, rice, potatoes, pasta, sugar, alcohol, and baked goods for two weeks from your diet. Such exclusion of the items is the primary reason why some people may assume that the South Beach Diet is a low-carb plan. With such given fact, the dieter therefore will be eliminating many foods that he or she may be accustomed to eating such as a roll with dinner or a banana in the morning, and say babushka to junk foods. But then, after the set two weeks are done, the dieters are now free to add back what is excluded from their diets.

The second phase of the South Beach Diet involves the discipline of beginning to add the foods that were off-limits before. So the dieters can now begin to add bread, pasta, potatoes, rice, or cereal to their meals. The choice is just up to them. In fact, at this phase of the South Beach Diet, the dieter can add fruit too, if he or she wishes. It is interesting to know that this diet provides the dieters the freedom to choose which of those foods they will add back into their diet. Thus, the key in this phase of the South Beach Diet is to re-introduce those foods in moderation and to not take them as always as before.

Finally, as the third phase of the South Beach Diet enters, the final and the least restrictive phase of the South Beach Diet emerged. It is noted by Dr. Agatston himself that as long as a dieter follows the fundamental rules of the South Beach Diet, he or she will continue to manage his/her own weight until it becomes a way of life.

Strawberry Granita - South Beach Diet Dessert

Strawberry Granita Recipe - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 2 (two), Phase 3 (three)
Prep Time: 5 min
Total Time: 5 min
Makes: 8 servings, 1/2 cup each

South Beach Diet food list - INGREDIENTS
1 tub CRYSTAL LIGHT Low Calorie Soft Drink Mix, any flavor
1-1/4 cups cold water
1 bag (20 oz.) frozen unsweetened strawberries

South Beach Diet cook book - DIRECTIONS

• Empty contents of soft drink mix tub into blender container.
• Add water and strawberries; cover. Blend until smooth.
• Serve immediately.

South Beach Diet Nutrition (per serving)
Calories 30 , Total fat 0 g , Saturated fat 0 g , South Beach Diet Nutrition , Cholesterol 0 mg , Sodium 0 mg , Carbohydrate 7 g , Dietary fiber 1 g , South Beach Diet Nutrition , Sugars 5 g , Protein 0 g , Vitamin A 0 %DV , Vitamin C 50 %DV , South Beach Diet Nutrition , Calcium 0 %DV , Iron 2 %DV

SOUTH BEACH DIET™ Tip
Two ingredients and water are all it takes to make this sweet and refreshing icy dessert.

Jazz It Up
Frozen fruit is much easier to blend than crushed ice. And, as a bonus, it adds nutritive value!

Orange Gelatin in a Cloud - South Beach Diet Dessert

Orange Gelatin in a Cloud Recipe - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 3 hr 10 min
Makes: 8 servings

South Beach Diet food list - INGREDIENTS
2 cups boiling water
1 pkg. (8-serving size) or 2 pkg. (4-serving size each) JELL-O Brand Orange Flavor Sugar Free Low Calorie Gelatin
1 cup cold water
2 cups thawed COOL WHIP LITE Whipped Topping

South Beach Diet cook book - DIRECTIONS
Add boiling water to gelatin in medium bowl; stir at least 2 minutes until gelatin is completely dissolved. Stir in cold water. Pour into 13x9-inch pan. Refrigerate 3 hours or until firm. Cut gelatin into 1/2-inch cubes.

Spoon 1/4 cup of the whipped topping into each of 8 dessert dishes. Using back of spoon, spread whipped topping onto bottom and up side of each dish. Fill center of the whipped topping with gelatin cubes.

Serve immediately or refrigerate until ready to serve.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 2 g
Saturated fat 2 g
Cholesterol 0 mg
Sodium 80 mg
Carbohydrate 4 g
Dietary fiber 0 g
Sugars 3 g
Protein 2 g
Vitamin A 0 %DV
Vitamin C 0 %DV
Calcium 0 %DV
Iron 0 %DV

The SOUTH BEACH DIET Tip
Heavenly and delicious, serve this dessert any time you want something special.

Crustless Zesty Lemon Pie - South Beach Diet Dessert

Crustless Zesty Lemon Pie - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 1, 2, & 3 (one, two, and three)
Prep Time: 10 min
Total Time: 3 hr 10 min
Makes: 8 servings

South Beach Diet food list - INGREDIENTS
1 container (32 oz.) plain nonfat yogurt
2 pkg. (4-serving size each) JELL-O Brand Lemon Flavor Sugar Free Low Calorie Gelatin
1 tsp. finely grated lemon peel
1/2 tsp. ground ginger

South Beach Diet cook book - DIRECTIONS
Mix yogurt and dry gelatin in medium microwaveable bowl. Microwave on HIGH 2-1/2 min. or until gelatin is completely dissolved, stirring after 1-1/2 min. Stir in lemon peel and ginger.
Pour into 9-inch pie plate sprayed with cooking spray.
Refrigerate 3 hours or until set. Store leftover pie in refrigerator.

South Beach Diet Nutrition (per serving)
Calories 70
Total fat 0 g
Saturated fat 0 g
Cholesterol 5 mg
Sodium 140 mg
Carbohydrate 8 g
Dietary fiber 0 g
Sugars 8 g
Protein 8 g
Vitamin A 0 %DV
Vitamin C 2 %DV
Calcium 20 %DV
Iron 0 %DV

Jazz It Up
Serve with freshly brewed MAXWELL HOUSE Decaffeinated Coffee.

SOUTH BEACH DIET™ Tip
Share this zesty fat free lemon pie with family and friends.

Creamy Gelatin Layered Squares - South Beach Diet Dessert

Creamy Gelatin Layered Squares - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 1, 2, & 3 (one, two, and three)
Prep Time: 20 min
Total Time: 4 hr 20 min
Makes: 9 servings

South Beach Diet food list - INGREDIENTS
1-1/2 cups boiling water
1 pkg. (8-serving size) or 2 pkg. (4-serving size each) JELL-O Brand Lime Flavor Sugar Free Low Calorie Gelatin
ice cubes
1 cup cold water
1-1/2 cups thawed COOL WHIP LITE Whipped Topping, divided

South Beach Diet cook book - DIRECTIONS
Stir boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Add enough ice to cold water to measure 1-1/2 cups. Add to gelatin; stir until ice is completely melted. Refrigerate about 45 minutes or until gelatin is slightly thickened.

Remove 1-1/2 cups of the gelatin; set aside. Add 3/4 cup of the whipped topping to remaining gelatin; stir with wire whisk until well blended. Pour into 8-inch square dish. Refrigerate about 15 minutes until set but not firm. Carefully spoon reserved gelatin over creamy layer in dish.

Refrigerate 3 hours or until firm. Cut into 9 squares to serve. Top each serving with a dollop of the remaining whipped topping.

South Beach Diet Nutrition (per serving)
Calories 35
Total fat 1.5 g
Saturated fat 1.5 g
Cholesterol 0 mg
Sodium 55 mg
Carbohydrate 4 g
Dietary fiber 0 g
Sugars 2 g
Protein 1 g
Vitamin A 0 %DV
Vitamin C 0 %DV
Calcium 0 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
Everyone will love this creamy low-fat, low-calorie lime-flavored treat. You'll find yourself making it again and again.

Substitute
Prepare as directed, using any flavor JELL-O Brand Sugar Free Low Calorie Gelatin.

Peach Tea Sherbet - South Beach Diet Dessert

Peach Tea Sherbet - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 1 (one), 2 (two), & 3 (three)
Prep Time: 10 min
Total Time: 3 hr 10 min
Makes: 2 qt. or 16 servings, 1/2 cup each

South Beach Diet food list - INGREDIENTS
1 tub CRYSTAL LIGHT Peach Flavor Low Calorie Iced Tea Mix
3 cups fat-free milk
1 tub (8 oz.) COOL WHIP FREE Whipped Topping, thawed

South Beach Diet cook book - DIRECTIONS
Place drink mix in large nonmetal bowl. Add milk; stir until drink mix is completely dissolved. Add whipped topping; stir with wire whisk until well blended.

Spoon into 13x9-inch baking dish.

Freeze 3 hours or until firm. Remove from freezer about 20 min. before serving; let stand at room temperature to soften slightly.

South Beach Diet Nutrition (per serving)
Calories 40
Total fat 1 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 25 mg
Carbohydrate 7 g
Dietary fiber 0 g
Sugars 4 g
Protein 2 g
Vitamin A 2 %DV
Vitamin C 0 %DV
Calcium 4 %DV
Iron 0 %DV

Jazz It Up
Garnish with fresh mint leaves just before serving.

SOUTH BEACH DIET™ Tip
Treat yourself right by enjoying this low-fat sherbet at the end of a meal.

Frosty Lemon Ice - South Beach Diet Dessert

Frosty Lemon Ice - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipe - South Beach Diet Phase 1, Phase 2, Phase 3
Prep Time: 20 min
Total Time: 3 hr 20 min
Makes: 6 servings

South Beach Diet - INGREDIENTS
1 cup boiling water
1 pkg. (4-serving size) JELL-O Brand Lemon Flavor Sugar Free Low Calorie Gelatin
1 cup chilled lemon lime-flavored seltzer
1/2 tsp. grated lemon peel
3 Tbsp. fresh lemon juice

South Beach Diet - DIRECTIONS
Stir boiling water into gelatin in medium bowl at least 2 minutes until completely dissolved. Stir in seltzer, lemon peel and juice. Pour into 9-inch square pan; cover.

Freeze 3 hours or until frozen. Let stand at room temperature 10 minutes.

Beat with electric mixer or blend in covered blender container on high speed until smooth. Spoon into dessert dishes. Store leftover ice in freezer.

South Beach Diet Nutrition (per serving)
Calories 10
Total fat 0 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 50 mg
Carbohydrate 1 g
Dietary fiber 0 g
Sugars 0 g
Protein 1 g
Vitamin A 0 %DV
Vitamin C 0 %DV
Calcium 0 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
No one will ever guess this lemony and refreshing dessert has 10 calories per serving.

Jazz It Up
Garnish with fresh lemon slices and mint sprigs.

White Chocolate Mousse with Fresh Raspberries - South Beach Diet Dessert

White Chocolate Mousse with Fresh Raspberries - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - South Beach Diet Phase 2, Phase 3
Prep Time: 15 min
Total Time: 1 hr 15 min
Makes: 6 servings, 1/2 cup each

South Beach Diet food list - INGREDIENTS
2 cups cold fat-free milk
1 pkg. (4-serving size) JELL-O White Chocolate Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1/2 cup thawed COOL WHIP FREE Whipped Topping
1 cup fresh raspberries

South Beach Diet - DIRECTIONS
Add milk to dry pudding mix in medium bowl. Beat with wire whisk 2 min. or until well blended.

Add the whipped topping and raspberries; stir gently until well blended.

Refrigerate at least 1 hour before serving.

South Beach Diet Nutrition (per serving)
Calories 70
Total fat 0.5 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 250 mg
Carbohydrate 13 g
Dietary fiber 1 g
Sugars 5 g
Protein 3 g
Vitamin A 4 %DV
Vitamin C 8 %DV
Calcium 8 %DV
Iron 4 %DV

Special Extra
For a simple, yet elegant, presentation, spoon pudding mixture evenly into 6 wine glasses or other stemmed glasses before chilling.

The SOUTH BEACH DIET Tip
Impress your guests with this delicious low-fat dessert.

Creamy Italian Pudding - South Beach Diet Dessert

Creamy Italian Pudding - South Beach Diet Dessert

South Beach Diet Recipes

South Beach Diet meal menu plan online

Free South Beach Diet Recipe

South Beach Diet Phase 2, Phase 3
Prep Time: 15 min
Total Time: 2 hr 15 min
Makes: 8 servings, about 1/2 cup each

South Beach Diet Food List - INGREDIENTS
1 env. KNOX Unflavored Gelatine
1-1/2 cups fat-free half-and-half, divided
1/2 cup granulated sugar substitute
1/2 tsp. vanilla
1 container (15 oz.) POLLY-O Natural Part Skim Ricotta Cheese
4 tsp. sugar-free raspberry or strawberry jam or preserves

South Beach Diet - DIRECTIONS
Sprinkle gelatine over 1/2 cup of the cream in medium saucepan. Let stand 5 minutes to soften. Stir in remaining 1 cup cream, sugar substitute and vanilla. Cook on low heat until gelatine is completely dissolved, stirring frequently. Do not boil.

Pour cream mixture into blender or food processor container. Add ricotta cheese; cover. Blend until pureed. Pour evenly into 8 (6-oz.) custard cups or souffle dishes. Refrigerate 2 hours or until set.

Microwave jam in microwavable dish on HIGH 15 seconds. Spoon 1/2 tsp. of the jam over each dessert. Serve immediately.

South Beach Diet Nutrition (per serving)
Calories 110
Total fat 5 g
Saturated fat 3 g
Cholesterol 15 mg
Sodium 105 mg
Carbohydrate 9 g
Dietary fiber 0 g
Sugars 5 g
Protein 8 g
Vitamin A 6 %DV
Vitamin C 0 %DV
Calcium 25 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
This make-ahead pudding takes just 15 minutes to prepare and is delicious too.

Jazz It Up
Garnish with fresh mint sprigs just before serving.

White Chocolate Pudding with Strawberries - South Beach Diet Dessert

White Chocolate Pudding with Strawberries - South Beach Diet Dessert

South Beach Diet Recipes

South Beach Diet meal menu plan online

Free South Beach Diet Recipe

South Beach Diet Phase 2, Phase 3
Prep Time: 10 min
Total Time: 1 hr 15 min
Makes: 5 servings, 1/2 cup each

South Beach Diet Food List - INGREDIENTS
1 cup frozen strawberries
1 pkg. (4-serving size) JELL-O White Chocolate Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1-3/4 cups cold fat-free milk
1/2 cup thawed COOL WHIP FREE Whipped Topping
1 square BAKER'S Semi-Sweet Baking Chocolate

South Beach Diet Cook Book - DIRECTIONS
Add strawberries to blender container; cover. Blend on high speed until pureed. Remove 1/4 cup of the strawberry puree for later use. Add dry pudding mix and milk to remaining strawberry puree in blender container; cover. Blend on high speed until well blended. Pour into medium bowl; gently stir in whipped topping. Set aside.

Place unwrapped chocolate in small freezer-weight resealable plastic bag. Microwave on HIGH 30 sec. or until chocolate is completely melted when bag is squeezed. Using scissors, cut off tiny piece from 1 of the bottom corners of bag. Twist top of bag and gently squeeze bag to drizzle chocolate back and forth into each of 5 parfait glasses. Refrigerate 5 min. or until chocolate is set.
Spoon 1/2 cup of the pudding mixture into each prepared glass. Top each with about 2 tsp. of the reserved strawberry puree; swirl lightly with spoon. Cover and refrigerate at least 1 hour before serving.

South Beach Diet Nutrition (per serving)
Calories 100
Total fat 2.5 g
Saturated fat 1.5 g
Cholesterol 0 mg
Sodium 300 mg
Carbohydrate 18 g
Dietary fiber 1 g
Sugars 9 g
Protein 3 g
Vitamin A 4 %DV
Vitamin C 20 %DV
Calcium 10 %DV
Iron 6 %DV

SOUTH BEACH DIET Tip
This easy, yet elegant, low-fat dessert is perfect to serve for special occasions. As a bonus, the strawberries are an excellent source of vitamin C!

Mocha Frappe Recipe - South Beach Diet Snacks

South Beach Diet Snacks - Mocha Frappe Recipe

South Beach Diet Recipes
South Beach Diet Phase 1, Phase 2, Phase 3
Prep Time: 5 min
Total Time: 5 min
Makes: 3 servings, about 1 cup each

Free South Beach Diet Menu Online

South Beach Diet Food List - INGREDIENTS
3/4 cup brewed double-strength MAXWELL HOUSE Decaffeinated Coffee, Original, Columbian Supreme or French Roast, cooled
3 Tbsp. unsweetened cocoa powder
2 Tbsp. granular no calorie sweetener
1 cup fat-free milk
1 cup ice cubes

South Beach Diet Cookbook - DIRECTIONS

• Place coffee, cocoa and sweetener in blender container; cover. Blend on medium speed 30 seconds or until well blended.
• Add milk and ice; cover. Blend on high speed until smooth.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 1 g
Saturated fat 0.5 g
Cholesterol 0 mg
Sodium 40 mg
Carbohydrate 8 g
Dietary fiber 2 g
Sugars 4 g
Protein 4 g
Vitamin A 4 %DV
Vitamin C 0 %DV
Calcium 8 %DV
Iron 6 %DV

SOUTH BEACH DIET™ Tip
Enjoy this low-fat treat as a sweet ending to a meal.

Jazz It Up - South Beach Diet Tip
For a special treat, top each serving with 2 Tbsp. thawed COOL WHIP FREE Whipped Topping.

Jazz It Up - South Beach Diet Tip
For extra coffee flavor, prepare as directed substituting coffee cubes for the plain ice cubes. To prepare coffee ice cubes, pour additional cooled brewed MAXWELL HOUSE Decaffeinated Coffee into ice cube trays; freeze until solid. Store in freezer in resealable plastic bags or airtight container until ready to use.

Zippy Deviled Eggs Recipe - South Beach Diet Snacks

South Beach Diet Snacks - Zippy Deviled Eggs Recipe

South Beach Diet Recipes
South Beach Diet Phase 2, Phase 3
Prep Time: 10 min
Total Time: 40 min
Makes: 24 servings, 1 deviled egg each

Free South Beach Diet Recipe Food Online

INGREDIENTS - South Beach Diet food list
1/2 cup PHILADELPHIA Light Cream Cheese Spread
1 tsp. prepared horseradish
12 hard-cooked eggs, cooled, peeled and cut lengthwise in half
6 slices OSCAR MAYER Thin Sliced Smoked Ham, finely chopped
1/3 cup chopped green pepper
paprika (optional)

DIRECTIONS - South Beach Diet cookbook
Mix cream cheese spread, horseradish and 4 of the egg yolks until well blended. Cover and refrigerate remaining egg yolks for another use. Add ham and green pepper; mix well.
Spoon cream cheese mixture evenly into egg white halves. Sprinkle with paprika; cover lightly.
Refrigerate at least 30 minutes before serving.

South Beach Diet Nutrition (per serving)
Calories 50
Total fat 3.5 g
Saturated fat 1.5 g
Cholesterol 110 mg
Sodium 95 mg
Carbohydrate 1 g
Dietary fiber 0 g
Sugars 1 g
Protein 4 g
Vitamin A 4 %DV
Vitamin C 2 %DV
Calcium 0 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
Delight your guests and help them eat right with these savory appetizers.

Fun Idea
For a burst of color, use a combination of red, yellow and green bell peppers.

Creative Leftovers
Store leftover cooked egg yolks in tightly covered container in refrigerator up to 4 days. Cut into slices, or crumble and use as a garnish on salads or cooked vegetables.

Sun-Dried Tomato & Cheese Dip Recipe - South Beach Diet Snacks

South Beach Diet Snacks - Sun-Dried Tomato & Cheese Dip Recipe

South Beach Diet Recipes
South Beach Diet Phase 1, Phase 2, Phase 3
Prep Time: 10 min
Total Time: 2 hr 10 min
Makes: 16 servings, 2 Tbsp. each

Free South Beach Diet Recipe Food Online

INGREDIENTS - South Beach Diet food list
1 container (15 oz.) POLLY-O Natural Part Skim Ricotta Cheese
1/2 cup KRAFT 100% Grated Parmesan Cheese
2 Tbsp. chopped sun-dried tomatoes, drained
1 Tbsp. balsamic vinegar
1/2 tsp. salt
2 Tbsp. sliced green onions

DIRECTIONS - South Beach Diet cookbook
Place all ingredients except onions in food processor container; cover. Process until well blended. Transfer to serving bowl.
Stir in green onions; cover.
Refrigerate at least 2 hours. Garnish with additional sliced green onions, if desired.

South Beach Diet Nutrition (per serving)
Calories 60
Total fat 3.5 g
Saturated fat 2.5 g
Cholesterol 10 mg
Sodium 170 mg
Carbohydrate 1 g
Dietary fiber 0 g
Sugars 1 g
Protein 5 g
Vitamin A 2 %DV
Vitamin C 0 %DV
Calcium 15 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
This make-ahead dip is a true crowd-pleaser. Any leftover dip can be used as a spread on lettuce wrap "sandwiches."

Jazz It Up
Serve with vegetable dippers or, for an elegant twist, spoon a serving onto your favorite vegetables.

Iced Vanilla Chai Coffee - South Beach Diet Snacks

South Beach Diet Snacks - Iced Vanilla Chai Coffee

South Beach Diet Recipes

South Beach Diet Phase 1, Phase 2, Phase 3
Prep Time: 10 min
Total Time: 10 min
Makes: 4 servings, 1 cup each

Free South Beach Diet Recipe Food Online

INGREDIENTS - South Beach Diet food list
4 tsp. MAXWELL HOUSE Naturally Decaffeinated Instant Coffee
3 Tbsp. granular no calorie sweetener
1 tsp. vanilla
1/2 tsp. ground cinnamon
1/8 tsp. ground allspice
1/4 cup warm water
2 cups fat-free milk
1-1/2 cups ice cubes

DIRECTIONS - South Beach Diet cookbook
Place coffee, sweetener, vanilla, cinnamon and allspice in pitcher. Add water; stir until coffee granules are completely dissolved.
Stir in milk and ice cubes; pour into 4 tall glasses.
Serve immediately.

South Beach Diet Nutrition (per serving)
Calories 50
Total fat 0 g
Saturated fat 0 g
Cholesterol 5 mg
Sodium 55 mg
Carbohydrate 8 g
Dietary fiber 0 g
Sugars 5 g
Protein 4 g
Vitamin A 6 %DV
Vitamin C 0 %DV
Calcium 10 %DV
Iron 4 %DV

The SOUTH BEACH DIET Tip
Enjoy this fat free spiced beverage as a special treat.
Great Substitute - South Beach Diet Tip

Prepare as directed, substituting ground cardamon for the allspice.

Great Substitute - South Beach Diet Tip
Prepare as directed, using SANKA Brand 97% Caffeine Free Instant Coffee.

Special Extra - South Beach Diet Tip
Substitute coffee cubes for the ice cubes. To make the coffee cubes, pour cooled prepared MAXWELL HOUSE or SANKA Instant Decaffeinated Coffee into ice cube trays; freeze until solid. Store in resealable plastic bags or airtight container in freezer until ready to use. Add to your favorite iced coffee beverages to keep them cold without diluting the flavor.

Fruity Sangria Punch - South Beach Diet Snacks

South Beach Diet Snacks - Fruity Sangria Punch

South Beach Diet Recipes

South Beach Diet Phase 2, Phase 3
Prep Time: 5 min
Total Time: 5 min
Makes: 6 servings, 1 cup each

Free South Beach Diet Recipe Food Online

INGREDIENTS - South Beach Diet food list
1 tub CRYSTAL LIGHT Raspberry Ice Flavor Low Calorie Soft Drink Mix
2 cups cold water
1 qt. (4 cups) diet ginger ale, chilled
1 medium orange, thinly sliced
1 medium apple, thinly sliced
1 cup sliced seedless grapes

DIRECTIONS - South Beach Diet cookbook
Place drink mix and water in large plastic or glass pitcher; stir until soft drink mix is completely dissolved. Refrigerate until ready to serve.
Stir in ginger ale and top with fruit just before serving.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 0 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 20 mg
Carbohydrate 11 g
Dietary fiber 1 g
Sugars 9 g
Protein 1 g
Vitamin A 0 %DV
Vitamin C 25 %DV
Calcium 2 %DV
Iron 0 %DV

The SOUTH BEACH DIET Tip
Serve this fat free beverage at your next party as a better-for-you alternative to a traditional punch.