South Beach Diet Menu
At Cozy Cuisines, we specialize in cooking for those with weight-loss and healthy eating goals . We offer all three phases of the South Beach Diet. In addition to the lunches and meals listed below, we can also prepare snacks and desserts. Note: The following menus are a guideline. Substitutions can be made to meet your food preferences. Because of the fresh vegetables, fruits, and salads in some selections below, not every meal can be frozen.
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Phase 1
Phase 1 is the most "strict" of the three South Beach phases. It lasts for 14 days, and has lots of variety and delicious, healthy foods.Day 1:
Lunch: Sliced grilled chicken breast on romaine with balsamic vinaigrette
Dinner: Grilled Salmon with Rosemary, steamed asparagus, tossed salad with dressing
Day 2:
Lunch: South Beach Chopped Salad with Tuna
Dinner: Baked chicken breast, Roasted Eggplant and Peppers, tossed salad with dressing
Day 3:
Lunch: Dilled Shrimp Salad with Herb-Dill Dressing
Dinner: Broiled sirloin steak, steamed broccoli, Broiled Tomato, South Beach Mashed "Potatoes"
Day 4:
Lunch: Chef's salad with dressing
Dinner: Orange Roughy in Scallion and Ginger Sauce, steamed snow peas, shredded cabbage saute
Day 5:
Lunch: Gazpacho, grilled sirloin hamburger steak, tossed salad with dressing
Dinner: Balsamic Chicken, Stewed Tomatoes and Onions, steamed spinach, tossed salad with dressing
Day 6:
Lunch: Chicken Caesar salad
Dinner: Mahi mahi, Oven-Roasted Vegetables, arugula salad with dressing
Day 7:
Lunch: Crab Cobb Salad
Dinner: Marinated London Broil, Spinach-Stuffed Mushrooms, South Beach Mashed "Potatoes", tossed salad with dressing
Day 8:
Lunch: Sliced London broil over mixed greens
Dinner: Savory Chicken Saute, South Beach Mashed "Potatoes", steamed green beans, Boston lettuce and pecan salad with dressing
Day 9:
Lunch: Greek Salad
Dinner: Fish Kabobs, Oven-Roasted Vegetables, sliced English cucumber with olive oil
Day 10:
Lunch: Salad Nicoise
Dinner: Cracked Pepper Steak, Broiled Tomato with Pesto, steamed broccoli, mixed field greens with dressing
Day 11:
Lunch: Gazpacho, grilled sirloin hamburger steak, tossed salad with dressing
Dinner: Gingered Chicken Breast, steamed snow peas, oriental cabbage salad
Day 12:
Lunch: Chicken-Pistachio Salad
Dinner: Poached Salmon with Cucumber Dill Sauce, Edamame Salad, Broiled Tomatoes, steamed asparagus
Day 13:
Lunch: Poached Salmon Spinach Salad with dressing
Dinner: Grilled Steak with Tomato Relish
Day 14:
Lunch: Cottage cheese and chopped vegetables in red pepper cup
Dinner: Grilled chicken breast with grilled vegetables and fennel or endive
Phase 2
Phase 2 starts after you have completed two weeks of Phase 1. Phase 2 is more lenient and brings back some healthy carbs, such as fruit and whole grain rice. In this phase, you'll continue to lose weight until you reach your target weight.Lunches:
Mediterranean Chicken Salad
Lemon Couscous Salad, tomato and cucumber slices
Greek Salad
Chef's salad with dressing
Open-faced roast beef sandwich
Cottage cheese with cantaloupe, whole wheat crackers
Tomato stuffed with tuna salad and fresh salad greens
Apple-Walnut Chicken Salad
Tomato-Basil Couscous Salad
Chicken and Raspberry Spinach Salad
Turkey-tomato pita
Tomato Soup, sirloin beef patty and tomato pita
Tuna salad in a whole wheat pita
Portobello Pizza
Dinners:
Spinach-Stuffed Salmon Fillet, Vegetable medley, tossed salad with dressing
Meat Loaf, steamed asparagus, sauteed mushrooms, sliced onion and tomato with olive oil
Herb-Marinated Chicken, tossed salad with dressing, steamed zucchini and yellow squash
Asian Style Chicken with Vegetables, Oriental Cabbage Salad
Stir-fry chicken and vegetables, tossed salad with dressing
Chicken in Wine Sauce, Italian-Style Spaghetti Squash, arugula, spinach, and walnut salad with dressing
Marinated Flank Steak, green beans and red pepper saute, tossed salad with dressing
Broiled Sole in Light Cream Sauce, Broiled Tomato, bibb lettuce salad with dressing
Salsa Chicken, tossed salad with dressing
Meat Loaf, Italian-Style Spaghetti Squash
Cod en Papilotte (subject to availability), bibb lettuce salad with dressing
Grilled Chicken Salad, broiled asparagus, tossed salad with dressing
Pan Roasted Steak and Onions, South Beach Salad, steamed broccoli
Grilled salmon, couscous, white asparagus salad
Phase 3
Phase 3 is a maintenance phase and should be started when your ideal weight has been achieved. It is the most liberal of all three phases, and allows you to continue to follow a healthy eating lifestyle. You can switch back to Phase 1 or Phase 2 at any time.Lunches:
Roast Beef Wrap, fresh nectarine
South Beach Chopped Salad with Tuna
Open-faced ham and Swiss cheese sandwich on rye
Tomato stuffed with chicken salad
Greek Salad
Chicken Caesar Salad
Tuna, Cucumber, and Red Pepper Salad with Lemony Dill Dressing
Grilled chicken salad with dressing
Couscous Salad with Spicy Yogurt Dressing, fresh nectarine
Open-faced roast beef sandwich, Granny Smith apple
Endive and Pecan Salad, turkey-tomato pita
Cottage cheese and chopped vegetables in a red pepper cup, cantaloupe with blueberries
Chef's salad with dressing, whole grain bread
Dinners:
Moroccan Grilled Chicken, steamed asparagus, couscous, Mediterranean Salad with dressing
Stir Fry Chicken and Vegetables, Oriental Cabbage Salad
Broiled sirloin steak, Creamed Spinach, South Beach Mashed "Potatoes", Fresh Mozzarella-Tomato Salad
Snapper Provencal, steamed snow peas, rice pilaf, tossed salad with dressing
Beef, Pepper, and Mushroom Kabobs, brown rice, tomato salad with dressing
Savory Shrimp over Wild Rice, arugula salad with dressing
Apricot-glazed Cornish Hen, couscous, bibb lettuce salad with dressing
Grilled Rosemary Steak, steamed green beans, Baked Tomatoes with Basil and Parmesan, Arugula and Watercress Salad with dressing
Lemony Fish in Foil, zucchini with dill, sliced tomato, sliced cantaloupe
Baked chicken breast, Italian-Style Spaghetti Squash, tossed salad with dressing
Marinated London Broil, grilled asparagus and peppers, herb-roasted new potatoes, tossed salad with dressing
Grilled salmon with tomato salsa, grilled asparagus, tossed salad with dressing
Tandoori Cornish Hens, Endive and Pecan Salad, couscous, hummus with pita chips and fresh vegetables
Lime-Baked Fish, Broiled Tomatoes, steamed Brussels sprouts, artichoke salad with dressing