South Beach Diet Phase 1: Menu, Food List, & Meal Plan + PDF

South Beach Diet Phase 1: Menu, Food List, & Meal Plan + PDF
(Last Updated On: May 31, 2020)

Looking for a full guide to South Beach Diet Phase 1? Well, the South Beach Diet has been around for years now, during which time thousands of people have successfully used their program to lose weight and get healthier.

Phase 1 is one of the most important parts of the diet, and a period when you can lose those weight, but the diet actually rolls out in three key phases:

  • Phase 1: The 14-Day Body Reboot
  • Phase 2: Steady Weight Loss
  • Phase 3: You’ve Got This

In year’s past, you had to follow the South Beach Plan, and do all of your own meal prep, but that all changed recently with the release of the new South Beach Diet Meal Delivery Plan.

Now, you can have all of your Phase 1 South Beach Diet Meals shipped right to your door, which means you can reach your weight loss goals with virtually no trips to the grocery store.

With the new South Beach Diet Plan, you can lose more weight than ever during Phase 1 too. In fact, with their new meal plan, you can drop up to 9 pounds and 3 inches during these first two weeks of the program.

South Beach Diet Phase 1: The 14-Day Body Reboot

a bunch of south beach diet snacks on my dinner table


With the brand new meal delivery system from the team at South Beach Diet, reaching your weight loss goals has never been easier.

They deliver all of the food you need to be successful right to your door every month, including everything you need to start Phase 1 of the program.

The meals you’ll receive during this first phase of the program should help give your body a “reset,” which means you will have fewer cravings for diet-killing substances like sugar and starches, and you will be getting your body ready for a period of sustained weight loss.

Cut the Carbs

Your South Beach Diet meals will be low in carbohydrates because research has proven that reducing your carb intake is one of the most effective and fastest ways to lose weight, while also helping your body reset.

Once your body adjusts to your new carb-controlled diet you should have more control over your hunger cravings and will start seeing the extra pounds fall off.

Phase 1 Meal Plan

What You’ll Eat – Here’s a Look at What the Kind of Meals You’ll Enjoy:

If you’re used to starving yourself when dieting, prepare yourself for a nice change of pace. While on the South Beach Diet you will be eating up to 6 times throughout the day.

You will get to enjoy 3 pre-made meals they’ll send you for breakfast, lunch, and dinner, and then you can also eat 3 snacks that you will make yourself. Don’t worry though – they will send you a list of lean proteins, healthy fats, and approved vegetables that you can use for your snacks and side dishes.

On top of that, the South Beach food tastes great and is filling, so your hunger should be satisfied over the course of the day.

In addition to your snacks, you can also buy some of your own fresh foods. These can be used as tasty side dishes to your pre-made South Beach Diet foods.

The snack and homemade meals you’ll be adding have slightly different requirements for men and women, which are as follows:


south beach skakes and shakers

Can add up to 4 lean proteins, 3 healthy fats, and five approved veggies every day.


Can add up to 3 lean proteins, 2 healthy fats, and 5 approved veggies every day.

In addition to these foods, you can also add approved condiments to your meals, and they also have a selection of “Free Foods,” which you can eat as much as you want every day.

What Can You Drink During Phase 1?

use the south beach diet app to track phase 1 meals and weight loss

If you’re used to drinking soda or fruity drinks, it’s going to be time to ditch those if you really want to lose weight and get healthier. The South Beach Diet is water-focused, and you’ll be drinking a lot of it.

They suggest drinking at least 8 cups of water per day. That’s because drinking water helps fill you up, and even though this may sound weird, it also helps to reduce your water retention.

How Much Exercise Do You Have to Get?

For the best results, you will want to get some form of exercise for a minimum of 30 minutes every day. This can include simple activities like going on a walk or bike ride, or more vigorous things like yoga, weight-lifting, or running.

The activity choice will be up to you, so long as you’re moving for at least half an hour each day, you should see measurable results.

Track Your Progress with South Beach Diet App

When you sign up for South Beach Diet they will send you everything you need for success, including a planner for keeping track of what you eat, drink, and your activity each day. This will help keep you motivated, and aware of the things you’re putting into your body.

South Beach Diet Food List

south beach diet entree garlic ginger beef

As we mentioned above, you’ll be eating 3 pre-made South Beach meals every day, along with snacks and side dishes you’ll be preparing yourself.

Here’s a quick sample of some of the South Beach foods you’ll be enjoying during Phase 1 of the diet:


  • Beach Shack Vanilla Shake
  • Beach Shack Chocolate Shake
  • Tropical Coconut Almond Bar


  • Chicken Roma
  • Chocolate Caramel Lunch Shake
  • Cinnamon Bun Lunch Bar


  • Italian-Style Sausage & Peppers
  • Hot & Spicy Chicken
  • Texas-Style Chili Sauce with Meat

As far as the snacks and side dishes are concerned, you’ll be selecting your ingredients for those from an approved list that they will send you with your order.

Here’s a quick sampling of some of the foods that qualify:

Lean Proteins

  • Flank Steak
  • London Broil
  • Skinless Chicken Breast
  • All Types of Fish
  • Turkey Bacon
  • A Variety of Cheeses, Eggs, and Other Dairy Options

Healthy Fats

a pouch of seasalt kissed nuts

  • Nuts and Seeds
  • Nut Butters
  • Oils & Fats
  • Salad Dressings


  • Artichoke Hearts
  • Celery
  • Cucumbers
  • Eggplant
  • Broccoli
  • Asparagus

This is just a small sampling of the foods – they will send you a much more comprehensive list when you order, or you can view the full menu on their website too.

Phase 1 Summary

The new South Beach Diet meal delivery system is an effective, healthy, and proven method for losing weight.

They make everything easy for you by sending you most of the meals you need every month right to your door and give you an exact guide for the other healthy foods you can eat each day.

Phase 1 of the diet is designed to get your body adjusted to a new way to eating, will help reduce your cravings for sugars and starches, and will put you on the path to sustained weight loss.

Think South Beach Diet sounds like a good fit?

Get the full details with our South Beach Diet testimonial


South Beach Diet Phase 1 PDF


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