South Beach Phase I Recipes

The South Beach Diet was created by a cardiologist and dietitian as an alternative to the harsh low-fat diets so many people seemed to have difficulty following. The diet balances healthy fats with healthy amounts of carbohydrates while incorporating lean cuts of meat and lower-fat alternatives into each meal.

The first phase of the diet, designed to help you get rid of your cravings for sugary foods, is the strictest. During this time you will have to severely limit the amount of carbohydrates you consume.

Crock Pot Beef

• Place a 3 to 4 lb. cut of lean roast beef in a crock pot. Blend 1 tbsp. each of oregano, basil and Italian spices together in a small bowl and sprinkle them on top of the roast. Spread 1 tbsp. of minced garlic over the roast and then pour a single 16 oz. jar of pepperoncini peppers over the roast. Make sure you include the juice from the jar of peppers in the pot.

  Cover the crock pot and allow the roast beef to cook on high for 6 to 8 hours. Serve with fresh vegetables for a healthy, low carbohydrate meal that fits Phase I of the South Beach Diet.

Decadent Lettuce Wraps

• Wraps are healthier than subs and sandwiches, but on the South Beach Diet you can't even afford the carbohydrates in the wrap itself. Instead, get a head of red or green leaf lettuce and break off whole leaves. Top the leaves with one slice each of turkey, ham and tomato. Place a slice of avocado and 1 tsp. of lime juice in a bowl and smash until blended; then spread the mixture on top of the tomato. Roll the lettuce into a wrap and place a toothpick through the wrap to keep it rolled until you're ready to eat.

Scrambled Eggs with Cheese and Tomato

• In a large bowl, mix together 6 large eggs (or 1 1/2 cup egg substitute) and 3 tbsp. of ricotta cheese (part skim) until the mixture is smooth. Mix in 1 diced plum tomato, a chopped scallion, and salt, pepper and paprika to taste. Pour the entire mixture into a heated skillet that has been sprayed with nonstick cooking spray and scramble the eggs until they are done.

  This recipe provides those on the first phase of the South Beach Diet with a healthy breakfast low in carbohydrates while high in protein--great for boosting metabolism as you start the day.