Top Bar

Subscribe so you don't miss a recipe!

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Peach Kitchen

Top Food Blogger Philippines - Stories of Home. Food. Love. And Life.

  • Meet Peachy
  • Blog
  • Recipe Index
    • Breakfast
      • oatmeal
      • pancakes
      • French Toast
      • Eggs
    • Beef
    • Chicken
    • Pork
    • Seafood
      • fish
      • shrimp
      • Crab
      • Shellfish
    • Vegetables
    • Fruits
    • Drinks
      • Lemonade
    • Pasta
    • Salads
    • Soups
    • Desserts
    • Bread
      • sandwiches
      • pizza
      • Crostini
    • Rice
    • Side Dish
    • Dips
    • Spreads
    • Healthy
      • Quinoa
    • Scones
    • Cookies
    • Cakes
    • Loaves
    • Pie
    • Brownies|Bars
    • Autumn/Fall
    • Halloween
    • Christmas
    • Themed Party
  • Featured Restaurants
  • Work With Me
  • Mommy Peachy
  • Recipe Videos/ VLOG
You are here: Home / south beach diet / South Beach Diet Food List for Phase one

05.02.2009

South Beach Diet Food List for Phase one

I previously posted What the South Beach Diet is. Since Phase one is very strict on what to eat and what not to eat I’m listing all the foods that are allowed and not allowed.

FOODS ALLOWED IN PHASE ONE

BEEF Lean cuts, such as:

  • Eye of Round
  • Ground beef:
  • Extra Lean (96/4)
  • Lean (92/8)
  • Sirloin (90/10)
  • Tenderloin
  • Top Loin
  • Top Round

PORK

  • Boiled ham
  • Canadian bacon
  • Loin
  • Tenderloin

POULTRY (SKINLESS)

  • Cornish hen
  • Turkey bacon (2 slices per day)
  • Turkey and chicken breast 

SEAFOOD

  • All types of fish and shellfish

TOFU

  • Use soft, low-fat or lite varieties 

EGGS

  • The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired. 

MEAT SUBSTITUTES (SOY BASED)

  • Bacon – Limit to 2 slices per day
  • Burger – < 3 gms fat per 2-3 oz portion
  • Chicken Patties & Nuggets – < 3 gms fat per 2-3 oz portion
  • Hot Dogs – < 3 gms fat per 2-3 oz portion
  • Natural Peanut Butter – 2 Tbsp (may use as protein choice or limited nut choice)
  • Sausage Pattie – Limit 1 patty per day
  • Seiten
  • Soy Crumbles
  • Soy Nuts – 1/4 cup for a protein snack is suggested serving
  • Tempeh
  • Yuba

DAIRY

  • Low-fat (1 percent) or fat-free milk or soy milk
  • Plain or sugar-free low-fat or fat-free yogurt
  • Fat-free half & half

CHEESE (FAT-FREE OR LOW-FAT)

  • American
  • Cheddar
  • Cottage cheese, 1-2% or fat-free
  • Cream cheese substitute, dairy-free
  • Feta
  • Mozzarella
  • Parmesan
  • Provolone
  • Ricotta
  • String

NUTS (Limit to one serving per day as specified)

  • Almonds – 15 (Dry roasted recommended)
  • Brazil Nuts – 4
  • Cashews – 15 (Dry roasted recommended)
  • Pecans – 15 (Dry roasted recommended)
  • Macadamia – 8 (Dry roasted recommended)
  • Peanut Butter – 1 tsp
  • Peanut Butter, Natural = 2 TBS
  • Peanuts, 20 small (May use dry roasted or boiled)
  • Pine Nuts (Pignolia) – 1 ounce
  • Pistachios – 30 (Dry roasted recommended)
  • Walnuts – 15 (Dry roasted recommended)

In place of nuts, may use: Flax Seed – 3 TBS

VEGETABLE CHOICES (includes legumes) (May use fresh, frozen or canned without added sugar)

  • Artichokes
  • Asparagus
  • Beans, Green
  • Beans, Italian
  • Beans, Wax
  • Beans or Legumes:
  • Black Beans
  • Butter Beans
  • Chickpeas or Garbanzo
  • Pigeon Peas
  • Soy Beans
  • Split Peas
  • Broccoli
  • Bok Choy
  • Cabbage
  • Cauliflower
  • Celery
  • Collard Greens
  • Cucumbers
  • Eggplant
  • Lettuce (All varieties)
  • Juice (Limit to 6 ounces per day)
  • Tomato
  • V-8
  • Mushrooms
  • Mustard Greens
  • Okra
  • Onion – Limit to 1/2 per day
  • Peppers (All varieties)
  • Pickles – Dill or those sweetened with Splenda®
  • Radishes (All varieties)
  • Rhubarb
  • Sauerkraut
  • Snow peas
  • Spinach
  • Sprouts, Alfalfa
  • Squash, Spaghetti
  • Squash, Summer
  • Yellow
  • Zucchini
  • Tomato – Limit to 1 whole or 10 cherry per serving

FAT CHOICES (with some suggested serving sizes) The following monounsaturated oils are recommended to be consumed daily:

  • Olive Oil
  • Canola Oil

Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):

  • Corn
  • Enova
  • Grape seed
  • Safflower
  • Soybean

OTHER FAT CHOICES:

  • Avocado – 1/3 whole = 1 TBS oil
  • Guacamole – ½ cup = 1 TBS oil
  • Margarine – Chose those that do not contain Trans Fatty Acids such as Fleishmann’s Premium Olive Oil or Smart Balance
  • Mayonnaise – Regular or Low Fat
  • Olives (Green or Ripe) 15 = 1/2 TBS
  • Salad Dressing – Use those < 3 gms sugar per serving

TOPPINGS & SAUCES use sparingly (check labels for added sugar)

  • Hot Sauce
  • Salsa – Limit to 2 TBS during phase 1
  • Soy Sauce – 1/2 TBS
  • Steak Sauce – 1/2 TBS
  • Worcestershire Sauce – 1 TBS
  • Whipped Topping (Light) – 2 TBS

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 Some Sugar Free

Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.

SUGAR SUBSTITUTES

  • Acesulfame K
  • Fructose (needs to be counted as Sweet Treats, Caloric Limit)
  • Nutrasweet (Equal)
  • Saccharin (Sweet & Low)
  • Sucralose (Splenda)
  • Stevia (Not approved by FDA) 

———————————-

FOODS TO AVOID IN PHASE ONE

VEGETABLES

  • Beets
  • Carrots
  • Corn
  • Potatoes, white
  • Potatoes, sweet
  • Yams

BEEF

  • Brisket
  • Liver
  • Other fatty cuts
  • Rib steaks

POULTRY

  • Chicken, wings and legs
  • Duck
  • Goose
  • Poultry products, processed

PORK

  • Honey-baked ham

VEAL

  • Breast

FRUIT
Avoid ALL fruits and fruit juices in Phase 1, including:

  • Apples
  • Apricots
  • Berries
  • Cantaloupe
  • Grapefruit
  • Peaches
  • Pears

CHEESE

  • Brie
  • Edam
  • Non-reduced fat 

DAIRY

  • Fat Free 1/2 & 1/2, Nonfat milk, 1% milk,
  • Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
  • Yogurt, cup-style and frozen
  • Ice cream
  • Milk, whole

STARCHES AND CARBS
Avoid ALL starchy food in Phase 1, including:

  • Bread, all types
  • Cereal
  • Croutons, all types
  • Matzo
  • Oatmeal
  • Rice, all types
  • Pasta, all types
  • Pastry and baked goods, all types 

MISCELLANEOUS

  • Alcohol of any kind, including beer and wine
  • No regular ketchup or cocktail sauce
  • No pork rinds – too high in saturated fat
  • No jerky – too high in sugar content
  • Limit Caffeine-Containing Beverages to 1-2 servings per day

 What do you think? It’s do-able,right?


 

Filed Under: south beach diet

Reader Interactions

Comments

  1. Precious thoughts says

    05.02.2009 at 2:03 am

    effort. pero kaya yan. kailangan lang ng di matitinag na disiplina at paninindigan. ha ha

    Reply
  2. Manang says

    05.02.2009 at 5:51 am

    ako rin, di ko kaya…

    pag gusto ko magdiet, maggugulay lang ako perdominantly…plus exercise…

    kudos to you! You must be blogging about it so you will stick to it better…am I right?

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Stay Connected

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter

GINATAANG SITAW, KALABASA, AT HIPON

https://www.youtube.com/watch?v=u2tPm9cCjYg

Browse Old Posts

Brands I Love ♥!

cheap party supplies from China - DHgate.com
DHgate.com

Popular on the Blog

Gule Magalang
Tuna Sandwich with Creamy Tuna Spread
Corned Beef Sinigang
Tuna Steak with Gravy
Iced Cafe Mocha
Sonifer Espresso Machine Unboxing

Stats

DMCA.com Protection Status

As Seen On

my photos on tastespottingmy photos on delishbook

INSTAGRAM @THEPEACHKITCHEN

YAS to #PopeyesPH for merienda. Their spaghetti is YAS to #PopeyesPH for merienda. Their spaghetti is only P55 and they have other super affordable treats from P45 - P90. 

You can have it delivered through grabfood or www.centraldelivery.ph. 

#ThePeachKitchen #PopeyesPH #PopeyesYASEveryDay
Sarap nitong Daing na Bangus ng @dagupena1928 🥰 Sarap nitong Daing na Bangus ng @dagupena1928 🥰 partnered with Ginataang Sitaw at Kalabasa para healthy lunch...

Anong lunch nyo ngayon?

#ThePeachKitchen
Lechon for lunch to celebrate Easter Sunday! Sha Lechon for lunch to celebrate Easter Sunday! 

Share ko na rin sa inyo tong giveaway. Who knows? Baka kayo na ang maging lucky winner. 

Get a chance to win a brand new iPhone12, Macbook Pro, Honda Beat, or Php50,000 cash this week for free! 100% legit. Go to @houseofgiveawaysph now and follow the instructions indicated on their posts. Good luck!

#ThePeachKitchen #lechon
Bistek Tagalog na maraming sibuyas at calamansi. Bistek Tagalog na maraming sibuyas at calamansi. 

Kain na tayo?

#ThePeachKitchen #bistektagalog
Gule Magalang na maraming talbos ng sayote for lun Gule Magalang na maraming talbos ng sayote for lunch. 

#ThePeachKitchen
During these times, being #CleanChangesEverything, During these times, being #CleanChangesEverything, kaya naman I was so glad that #ScotchBritePH sent me their new Scotch-Brite Multipurpose Disinfecting Wipes.

It cleans, disinfects, deodorizes, and degreases! Smells refreshing too! 

#ThePeachKitchen #MommyPeachBlog
Happy Monday! TUNA STEAK with buttery gravy & Stir Happy Monday! TUNA STEAK with buttery gravy & Stir-fried veggies for lunch sa Season 2 ng ECQ. Kailangan healthy eating tayo lagi.

Seasoned these fresh tuna steak with @saintc_ph Cocomansi, a healthier alternative to soy sauce - less salty and with a bit of sweetness. Next ko naman ita-try tong Coco Vinegar and Calamansi 💛
Chops and Poppers Potluck Tray from @taipeiallstar Chops and Poppers Potluck Tray from @taipeiallstarsph ! Crispy and flavorful chicken chops & tofu pieces. Perfect with steaming hot rice. 

Can you spot the Taro Milk Tea? A bit too sweet for me but Twinkle loved it because it's rich and creamy with all that Taro goodness...

#ThePeachKitchen
Tara, merienda tayo ng Tuna Sandwich 🥪 . ---- Tara, merienda tayo ng Tuna Sandwich 🥪 . 

--------
pretty plates from @dwellco.ph

#OnTHEblog #ThePeachKitchen
Satisfied ang Pad Thai craving ni @daddydoodle.do Satisfied ang Pad Thai craving ni  @daddydoodle.doo sa Pad Thai ng @redtamarind ... very flavorful at malaki ang serving! May Red Beef Curry pa kami para sa dinner later... 

#ThePeachKitchen
  • Meet Peachy
  • Blog
  • Recipe Index
    • Breakfast
      • oatmeal
      • pancakes
      • French Toast
      • Eggs
    • Beef
    • Chicken
    • Pork
    • Seafood
      • fish
      • shrimp
      • Crab
      • Shellfish
    • Vegetables
    • Fruits
    • Drinks
      • Lemonade
    • Pasta
    • Salads
    • Soups
    • Desserts
    • Bread
      • sandwiches
      • pizza
      • Crostini
    • Rice
    • Side Dish
    • Dips
    • Spreads
    • Healthy
      • Quinoa
    • Scones
    • Cookies
    • Cakes
    • Loaves
    • Pie
    • Brownies|Bars
    • Autumn/Fall
    • Halloween
    • Christmas
    • Themed Party
  • Featured Restaurants
  • Work With Me
  • Mommy Peachy
  • Recipe Videos/ VLOG

· Copyright © 2021. Site brewed with love by Squeesome Design Studio using Brunch Pro Theme ·