The South Beach Diet is a commercial diet, named after an area in Miami. Created by cardiologist Arthur Agatston, M.D. in 2003, it gained notoriety after a best selling book.
It is a modified low-carbohydrate diet plan and higher in protein and fats. However, it is not strictly low-carb and does allow certain carbohydrates to be eaten. It is considered a fad diet.
This article will cover everything you need to know about following the South Beach diet in the first phase and offer a modified 7 day plan that you can follow.
Overview of the South Beach Diet
The South Beach Diet is essentially a low-carbohydrate, high protein diet. This is often found in diets such as the Atkins diet for weight loss.
However, these plans often contain high amounts of saturated fat due to the amount of meat eaten. Eating too much saturated fat has been linked to increase risks of heart disease.
The creator, Arthur Agatston, was weary about consuming too much saturated fat, thus creating the South Beach diet. The diet itself is split into 3 phases.
- Phase 1 is the most restrictive and lasts for a week or two. There are very few carbs in this phase, with more lean protein and healthy fats.
- Phase 2 continues until you reach your goal weight. It includes some extra, good-quality carbs.
- Phase 3 continues indefinitely and is similar to before, but allows roughly 28% carbs within your diet.
It is also uses the glycemic index (GI) to evaluate carbohydrates. It rates carbohydrates on a scale of 1-100 on how much certain foods affect blood sugar levels in a person.
Low GI foods affect blood sugar levels less than high GI foods.
South Beach Diet Phase 1 Foods to Eat
Although the first phase of the South Beach diet is more restrictive than the others, there are still a lot of foods that can be eaten.
Lean Protein
A range of protein are available on the South Beach Diet, but they must be low in fat, especially saturated fat. They include foods such as:
- Chicken and turkey breast
- Fish and seafood
- Eggs
- Low fat cheese (mozzarella, ricotta, cheddar)
- Soy-based products
- Low-fat milk and Greek yogurt
- Lean beef, pork, lamb
Non-Starchy Vegetables
Many servings of non-starchy vegetables are recommended to be consumed daily.
This includes all vegetables except butternut squash, carrots, corn, turnips, beets, peas, yams and white potatoes.
Legumes
These can be eaten but in smaller quantities and should be cooked. They include:
- All types of beans (black, pinto, navy, kidney etc)
- Lentils
- Soybeans
- Split peas and black-eyed peas
- Chickpeas (including hummus)
Nuts and Seeds
Nuts and seeds are healthy choices, containing lots of protein, fiber and other vitamins and minerals. Studies find that eating nuts can reduce bad cholesterol in the body (1).
However, they are also calorie dense, so you can easily eat too many calories when consuming them.
- Nuts like almonds, walnuts, chasews, pistachios, pecans and more
- Nut butters
- Seeds like flaxseeds, chia seeds, pumpkin seeds, sunflower seeds and more
Oils and Fats
Oils and fats do contain more calories, but can be very healthy. Monounsaturated fats, found in things like olive oil, and polyunsaturated fats have a wide range of health benefits.
Olive oil is an excellent cooking oil. Other oils include canola, avocado, flaxseed and peanut oils.
Foods that contain healthy foods include avocados and fatty fish. Fatty fish in particular has lots of omega-3 fatty acids, which studies show can reduce inflammation.
Condiments
These include:
- Spices, herbs, salsa, lemon juice
- Vinegars, in limited amounts if high in sodium
- Soy sauce, in limited amounts
- Sour cream or cream cheese, in limited amounts
Beverages
Water is the best beverage to drink and you should try and moderate your caffeine intake. Drinks include:
- Coffee, regular or decaffeinated
- Tea, regular, decaffeinated or herbal
- Sugar-free sodas
- Sugar-free drink mixes
- Tomato juice or vegetable juice
South Beach Diet Phase 1 Foods to Avoid
Certain fatty foods and those high in carbs, including fruits and grains, are not allowed in phase 1. These include:
- Fatty cuts of meat
- Starchy vegetables like corn, carrots, beets, winter squash, turnips and white potatoes
- Fruit
- Grains
- Alcohol
- Sugar-sweetened beverages
- Desserts
Remember that as there are 3 phases in total, the foods differ between each. Generally, as the phases progress, it allows more carbohydrate-heavy foods.
Problems with the South Beach Diet Phase 1
Although there are some benefits to following a diet plan like this, there are also important issues you should be aware of before starting.
Very Restrictive First Phase
The South Beach Diet does have large food groups that can’t be eaten such as fruit and grains. There are also specific guidelines around how much of certain foods can be eaten and when during different phases.
Carbohydrates in particular are cut considerably on the diet plan. When food groups are cut back so much, it can cause people to feel more tired and lethargic and ultimately, cause them to lose interest.
It’s important to find something that you can follow long-term because if you revert back to your old way of eating, you’ll lose any benefit you achieve.
Yo-yoing between diets can also be unhealthy – some studies find that dieters often end up heavier than before they started their diet (2, 3).
Fruits Excluded
Fruits are completely excluded from phase 1 despite fruits showing lots of health benefits and can actually help weight loss.
There are many different reasons why fruit can benefit your weight loss. Most fruits contain lots of fiber, and studies find that eating more fiber can reduce your appetite and increase weight loss (4, 5).
And although they do generally contain some sugar, this is in the form of fructose. It’s difficult to consume too much fructose from fruit.
There is also significant water and fiber that has chewing resistance, meaning it takes a while to eat and digest fruits, causing the fructose to hit your liver slowly.
Grains Excluded
Grains are completely excluded from all 3 phases of the diet, despite having benefits for both health and weight loss.
They are high in fiber, protein, vitamins and minerals. Similar to fruits, fiber has been shown to help with weight loss. One study of 120,000 people found that 3 servings of daily whole grains was associated with a lower body mass index and belly fat (6).
Studies have also found that eating whole grains can help with a number of health risk factors, such as:
- Reduced risk of heart disease (7)
- Lower risk of stroke (8)
- Reduced risk of type 2 diabetes (9)
- Reduced chronic inflammation (10)
No Scientific Data
There is very little scientific data supporting whether the South Beach Diet is a good diet to follow for long-term weight loss.
A single, small short term study was done by the diet’s creators on their own patients, but this would be considered insufficient, with inherent bias. Longer, independent studies need to be conducted.
Combining a South Beach Diet and Mediterranean Diet
As mentioned above, there are a number of problems within the diet itself. However, it does provide a reasonable basis from which to build from.
Therefore, with a couple of changes, it can be made to be very healthy. This would bring it in line with a diet such as the Mediterranean diet, which is generally viewed as one of the best diets to follow.
One review examining 5 studies found the Mediterranean diet was as effective as other popular diets for weight loss such as the low carb diet. The study found that it can result in up to 22 lbs (10 kg) in 1 year (11).
It is also recommended by a number of health organisations for health, longevity and weight loss. These include:
- Harvard Medical School
- Osteoarthritis Foundation Internal
- Mayo Clinic
- American Heart Association
- Arthritis Foundation
Many studies find very positive feedback from people following the Mediterranean diet across a number of different health markers. We’ve listed some studies alongside the health conditions below.
- Lower risk of cardiovascular events, coronary heart disease, (12, 13)
- Lower risk of coronary heart disease (14, 15)
- Lower risk of developing type 2 diabetes (16)
- Lower risk of breast cancer (17)
- Lower risk of obesity (18)
- Better cognitive function (19)
The South Beach Diet is a lower carb diet, but does include carbs such as legumes. These are certainly healthy, but there are also no issues adding foods like fruit and grains in. Studies find these food groups have multiple health benefits, like reducing heart disease and stroke.
However, they can even help you lose weight, because they contain lots of fiber that helps keep you full, so you naturally eat less.
How to Follow a Mediterranean Diet
The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.
At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid.
The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and their relative proportions.
It does this because good health has been attributed to variation within the overall dietary pattern. The more variety you get within the specified relative allowances per category – the better.
7 Day Mediterranean-Style South Beach Diet Plan
This meal plan will follow a Mediterranean-style diet with lower amounts of carbohydrates like in the South Beach Diet. Foods that are higher in carbs will be the healthy choices like vegetables, fruits, legumes and beans.
Protein choices are lean and fat choices are full of healthy, unsaturated fats.
Mediterranean-Style South Beach Diet Menu
In the meal plan are recipes for breakfast, lunch and dinner.
Breakfast | Lunch | Dinner | |
Monday | Basil & Spinach Scramble | Mixed Bean Salad | Salmon Harrisa Yogurt |
Tuesday | Sardines on Toast | Panzanella Salad | Greek Salad Omelette |
Wednesday | Berry Smoothie | Tomato & Watermelon Salad | Grilled Aubergine Slices with Hummus |
Thursday | Basil & Spinach Scramble | Greek Salad | Chicken & Peach Fusion |
Friday | Sardines on Toast | Carrot, Orange & Avocado Salad | Spicy Tomato Baked Eggs |
Saturday | Berry Smoothie | Tomato & Feta Omelette | Moussaka |
Sunday | Basil & Spinach Scramble | Moussaka (leftovers) | Chicken & Avocado Salad |
Snacks are recommended between meal times. Some great snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
Each day contains less than 100g of carbs.
View Alternative South Beach Diet Plan PDF
Mediterranean-Style South Beach Diet Recipes
Day 1: Monday
Breakfast: Basil & Spinach Scramble
Nutrition
- Calories – 294
- Protein – 16g
- Carbs – 8g
- Fat – 24g
Prep & cook time: 10 minutes
Ingredients (for 2 people)
- 2 tbsp olive oil
- 100g cherry tomatoes
- 4 eggs
- 60ml milk
- handful basil, chopped
- 200g baby spinach
- black pepper
Instructions
- Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper, and basil.
- Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.
Lunch: Mixed Bean Salad
Nutrition
- Calories – 240
- Protein – 11g
- Carbs – 22g
- Fat – 12g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 145g jar artichoke heart in oil
- ½ tbsp sundried tomato paste
- ½ tsp red wine vinegar
- 200g can cannellini beans, drained and rinsed
- 150g pack tomatoes, quartered
- Handful Kalamata black olives
- 2 spring onions, thinly sliced on the diagonal
- 100g feta cheese, crumbled
Instructions
- Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
- Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.
Dinner: Salmon Harissa Yogurt
Nutrition
- Calories – 485
- Protein – 48g
- Carbs – 34g
- Fat – 12g
Prep & cook time: 25 minutes
Ingredients (for 2 people)
- 50g couscous
- 2 tbsp sultanas
- small bunch coriander, chopped
- 1 tsp ground cinnamon, plus a pinch
- 200ml hot vegetable stock
- 1 tbsp honey
- 1 tbsp olive oil
- 2 salmon fillets
- 1 tbsp harissa paste
- 170g Greek yogurt
Instructions
- Heat the grill. Put the couscous, sultanas, most of the coriander, 1 tsp cinnamon & seasoning into a bowl. Pour over hot vegetable stock and set aside for 5 minutes.
- Mix together cinnamon, honey & oil. Put salmon on a baking tray, spread over the honey mixture and season. Cook under grill for 8 minutes until the fish is cooked through.
- Meanwhile, swirl together the harissa and yogurt. Fluff up the couscous with a fork and serve with the fish and yogurt. Sprinkle with the remaining coriander.
View Alternative South Beach Diet Plan PDF
Day 2: Tuesday
Breakfast: Sardines on Toast
Nutrition
- Calories – 269
- Protein – 15g
- Carbs – 22g
- Fat – 13g
Prep & cook time: 10 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 onion
- 1 garlic clove, crushed
- 1 red chilli, chopped and deseeded
- 1 lemon, juice and zest
- 1 x 120g cans of sardines in olive oil
- 2 slices of brown bread
- small bunch of parsley, chopped
Instructions
- Heat the oil in a frying pan, cook onions for a few minutes before adding the garlic, red chilli and lemon zest.
- Add sardines and heat for a few minutes until warm.
- Toast the bread. Add parsley and a squeeze of lemon juice to the sardines. Divide between toast before serving.
Lunch: Panzanella Salad
Nutrition
- Calories – 452
- Protein – 6g
- Carbs – 37g
- Fat – 25g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 400g tomatoes
- 1 garlic clove, crushed
- 1 tbsp capers, drained and rinsed
- 1 ripe avocado, stoned, peeled and chopped
- 1 small red onion, very thinly sliced
- 2 slices of brown bread
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- small handful basil leaves
Instructions
- Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
- Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.
Dinner: Greek Salad Omelette
Nutrition
- Calories – 369
- Protein – 15g
- Carbs – 10g
- Fat – 21g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 4 eggs
- handful of parsley leaves, chopped
- 1 tbsp olive oil
- 1 red onion
- 100g cherry tomato,
- handful black olives
- 50g feta cheese, crumbled
Instructions
- Heat the grill to high. Whisk the eggs in a bowl with the chopped parsley, pepper and salt. Heat the oil in a frying pan, then fry the onion over a high heat for about 4 minutes until they start to brown. Add the tomatoes and olives and cook for about 2 minutes.
- Turn the heat to medium & add the eggs, cooking them for about 2 minutes, stirring until they begin to set. Add feta, then place the pan under the grill for 5-6 minutes until the omelette is golden. Cut into wedges and serve.
View Alternative South Beach Diet Plan PDF
Day 3: Wednesday
Breakfast: Berry Smoothie
Nutrition
- Calories – 207
- Protein – 15g
- Carbs – 27g
- Fat – 4g
Prep & cook time: 10 minutes
Ingredients (for 2 people)
- 250g frozen berries
- 250g Greek yogurt
- 50ml milk
- 15g porridge oats
- 2 tsp honey (optional)
Instructions
- Whizz berries, yogurt and milk together until smooth. Stir through porridge oats and pour into glasses. Serve with a drizzle of honey.
Lunch: Tomato and Watermelon Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- ¼ tsp chilli flakes
- 1 tbsp chopped mint
- 120g tomatoes, chopped
- 250g watermelon, cut into chunks
- 50g feta cheese, crumbled
Instructions
- For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
- Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.
Dinner: Grilled Aubergine Slices with Hummus
Nutrition
- Calories – 552
- Protein – 17g
- Carbs – 49g
- Fat – 37g
Prep & cook time: 25 minutes
Ingredients (for 2 people)
- 1 aubergine, sliced lengthways
- 2 tbsp olive oil
- 2 slices brown bread
- 150g hummus
- 50g walnuts, toasted
- 40g parsley, leaves chopped
- 100g cherry tomatoes, quartered
- juice ½ lemon
Instructions
- Lay aubergine on baking sheet. Add olive oil, then season. Grill for 15 minutes, turning twice until cooked through. Whiz bread into crumbs.
- Spread hummus on aubergine slices. Tip breadcrumbs onto a plate, then press the hummus side of the aubergine into the crumbs to coat. Grill again, crumbside up, for 3 minutes. until golden.
- Add walnuts, parsley & tomatoes in a bowl, season, then add lemon juice. Serve with salad.
View Alternative South Beach Diet Plan PDF
Day 4: Thursday
Breakfast: Basil and Spinach Scramble
Lunch: Greek Salad
Nutrition
- Calories – 273
- Protein – 6g
- Carbs – 14g
- Fat – 24g
Prep & cook time: 5 minutes
Ingredients (for 2 people)
- 120g tomatoes, quartered
- 1 cucumber, peeled, deseeded, then roughly chopped
- ½ red onion, thinly sliced
- 16 Kalamata olives
- 1 tsp dried oregano
- 50g feta cheese, crumbled
- 2 tbsp olive oil
Instructions
- Place all of the ingredients in a large bowl and lightly season.
- Serve with wholemeal bread (optional)
Dinner: Chicken & Peach Fusion
Nutrition
- Calories – 384
- Protein – 26g
- Carbs – 20g
- Fat – 22g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 200g chicken breasts
- 2 tbsp olive oil
- 2 ripe peaches, stoned and cut into quarters
- 2 tsp red wine vinegar
- ½ tbsp clear honey
- ½ red chilli, finely chopped
- 55g bag herb salad
- 50g feta cheese, crumbled
- Broccoli/green beans to serve (optional)
Instructions
- Heat a frying pan. Place the chicken in ½ tbsp of oil, and season. Cook for 3-4 minutes on each side until cooked through. Add to a plate.
- Place peach slices in ½ tbsp oil with black pepper. Grill for 1-2 minutes each side.
- Mix the remaining olive oil, vinegar, honey and chilli. Toss with the salad leaves. Arrange the chicken with the peach slices on top and scatter with feta before serving.
View Alternative South Beach Diet Plan PDF
Day 5: Friday
Breakfast: Sardines on Toast
Lunch: Carrot, Orange & Avocado
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 orange, plus zest and juice of 1
- 2 carrots, halved lengthways and sliced with a peeler
- 35g bag rocket (arugula)
- 1 avocado, stoned, peeled and sliced
- 1 tbsp olive oil
Instructions
- Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.
Dinner: Spicy Tomato Baked Eggs
Nutrition
- Calories – 417
- Protein – 19g
- Carbs – 45g
- Fat – 17g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 2 red onions, chopped
- 1 red chilli, deseeded & chopped
- 1 garlic clove, sliced
- small bunch coriander, stalks and leaves chopped separately
- 800g can cherry tomatoes
- 4 eggs
- brown bread, to serve
View Alternative South Beach Diet Plan PDF
Day 6: Saturday
Breakfast: Berry Smoothie
Lunch: Tomato & Feta Omelette
Nutrition
- Calories – 320
- Protein – 19g
- Carbs – 21g
- Fat – 20g
Prep & cook time: 10 minutes
Ingredients (for 2 people)
- 2 tsp olive oil
- 4 eggs, beaten
- 8 cherry tomatoes, chopped
- 50g feta cheese, crumbled
- mixed salad leaves, to serve (optional)
Instructions
- Heat the oil in a frying pan, add the eggs and cook, swirling them occasionally. After a few minutes, scatter the feta and tomatoes. Cook for another minute before serving.
Instructions
- Heat the oil in a frying pan with a lid, then cook the onions, chili, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
- Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.
Dinner: Moussaka
Nutrition
- Calories – 457
- Protein – 36g
- Carbs – 18g
- Fat – 24g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 onion, finely chopped
- 2 garlic cloves, finely chopped
- 500g lean beef mince
- 1 aubergine
- 2 tbsp tomato purée
- 2 tsp ground cinnamon
- 200g pack feta cheese, crumbled
- Fresh mint
- Brown bread, to serve (optional)
Instructions
- Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
- Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the aubergine half way through.
- Sprinkle the feta and dried mint over the mince. Serve with toasted bread.
View Alternative South Beach Diet Plan PDF
Day 7: Sunday
Breakfast: Basil and Spinach Scramble
Lunch: Moussaka (leftovers)
Dinner: Chicken & Avocado Salad
Nutrition
- Calories -396
- Protein – 31g
- Carbs – 15g
- Fat – 26g
Prep time + cook time: 20 minutes
Ingredients (for 2 people)
- 2 skinless chicken breast
- 2 tsp olive oil (1 for the salad)
- 2 tsp smoked paprika
- 1 avocado, diced
- ½ tsp red wine vinegar
- ½ tbsp parsley, chopped
- 120g tomatoes, chopped
- ½ red onion, thinly sliced
Instructions
- Heat grill to medium. Rub the chicken with 1 tsp of the olive oil and the paprika. Cook for 4-5 minutes each side until lightly charred and cooked through.
- Mix the salad ingredients together, season and add the rest of the oil. Thickly slice the chicken and serve with the salad.
Mediterranean-Style South Beach Diet Shopping List
This shopping list corresponds exactly to the 7-day diet plan, serving 2 people. No snacks are included.
Get the full PDF of the meal plan and shopping list here.
View Alternative South Beach Diet Plan PDF
Life After the Meal Plan
Find more recipes on our site
Your journey doesn’t end after 7 days of healthy Mediterranean-style recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.
We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.
Disclosure
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.