Three Sample South Beach Diet Meals
Three South Beach Diet Meals that will keep you filled.
You won’t feel that you are missing anything with these great tasting and nutritious meals. These recipes are for all three phases. They are designed to make you feel satisfied with no cravings. These recipes also show how easy it is to have great food
on the South Beach Diet.
We start with an omelette that takes less then 15 minutes to make and will give you a good meal for the beginning of the day. Cheese and Canadian bacon help satisfy the cravings for fat and protein. You may be surprised how well vegetable juice substitutes for orange or apple juice. Make the juice from fresh vegetables because some store bought juices add sugar.
The lunch salad is very filling and the crunchiness of the vegetables help satisfy the cravings for fries or chips. Use store bought chicken strips and packaged spinach to make your own healthy ‘fast food’. Spinach is used because it is much more nutritious than Iceberg lettuce.
You will finish the day of feeling very satisfied, and full, with the London Broil and Asparagus. Look for low sodium beef broth. In Phase 2 and 3 you can substitute the beef broth for red wine. This adds a more robust flavor to the beef.
If you like good home cooking these meals are sure to show up many times in all three phases of your South Beach Diet journey.
Breakfast:
- Cheesy Canadian Bacon Omelette
Coffee
Vegetable Juice
Cheesy Canadian Bacon Omelette
4 eggs
4 Tbsp. milk (low or nonfat)
6 slices chopped Canadian Bacon
2 tsp. green onion sliced
1/4 cup mozzarella cheese shredded
Pepper to taste
DIRECTIONS
Beat eggs and milk in with whisk until fluffy. Fold in ham and onion.
Spray your nonstick skillet with cooking spray or dribble in some olive oil. Pour egg mixture into the skillet and cook on medium heat. Cook 6 minutes or until the bottom of the eggs are set but top is still moist.
Sprinkle cheese evenly over half of the omelette. Using a spatula, fold the eggs over the filling, add pepper to taste and cover. Remove from heat and let stand 1 minute. Cut the omelette in half to serve 2.
Lunch
- Quick Chicken & Spinach Salad
Sugar-Free Gelatin
Iced Tea
Quick Chicken & Spinach Salad
Put 1/4 of the salad (without the chicken and dressing) into a bowl with a lid and place in the refrigerator. This can be your side salad for dinner.
INGREDIENTS
1 bag Spinach leaves
1 pkg. chicken breast Strips
2 cups broccoli
1 cup cucumber
1/2 cup celery
1/2 cup mushrooms
1/2 cup sprouts
1 cup tomatoes
1 avocado
Oil & vinegar to taste
DIRECTIONS
Lay spinach in large bowl. Cut other ingredients into bite sized pieces and combine them with spinach. Add oil and vinegar and mix lightly. Serve immediately.
Dinner
- London Broil with Asparagus
Tossed Salad with Olive Oil and Vinegar Dressing
Iced Tea
1-1/2 Lb London broil
1/2 pound asparagus
2 tomatoes diced
1/4 cup beef broth
1 onion, finely diced
2 garlic cloves, finely minced
1 Tbsp minced oregano
2 Tbsp olive oil
Salt and pepper to taste
Cut beef into strips.
Set a large skillet over medium-high heat. Add olive oil, onions, asparagus, beef and a little salt. Cook about 15 minutes, stirring occasionally until onions are tender and golden. Stir in garlic and oregano and cook for 2 minutes. Stir in tomatoes and broth, and simmer until the sauce starts to bubble, reduce to medium-low heat and cook for an additional 5 minutes. Season to taste with salt.
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