NEW Phase2 DailyPlanner

phase 2
DAILY PLANNER
S T E A DY W E I G H T L O S S
south beach living starts here
PHASE 2
south beach plan WHAT’S NEW!
PHASE 2 > You’ll be adding Good Carbs, Fruit and

more into your daily diet, along with the
You’re ready for even greater flexibility— Lean Proteins, Healthy Fats, Vegetables,
while continuing to experience steady Extras and “Free Foods” you ate last week.
weight loss! Maintaining the nutrition If you choose, two of your vegetable
principles of the South Beach Diet® will servings each day may now be starchy
become a natural part of learning to vegetables.
live a high-quality, heart-healthy life
without hunger or deprivation. When > You will also learn more about serving
you’ve reached your weight goal, you can sizes so that you can continue to
confidently transition into Phase 3 of the understand how to prepare meals on your
South Beach plan. own and confidently dine out with friends
and family while still enjoying steady
weight loss.
2 3
PHASE 2
what you’ll EAT Remember to follow the guidelines and portions

that are part of the core principles of the South
A week at a glance: Beach Diet. On page 16 you’ll find more information
6 South Beach Diet® Breakfasts, Lunches, and to help with DIY meal planning.
Dinners each week (All meals are Phase 2 Men: you get to eat more food each day. Those
approved) details can be found on page 52.
1 DIY Breakfast, Lunch, and Dinner each week You’ll also continue to enjoy three between-meal
3 Snacks each day snacks each day.
5 Servings of Vegetables each day If you ordered snacks with your program, look on
the back of the package to determine how it fits into
+ Lean Proteins, Healthy Fats, Fruit and your daily add-ins. Each snack is labeled as either a
Good Carbs every day Lean Protein (LP), Healthy Fat (HF) or Good Carb
Women see page 16 for details (men page 52). (GC) to help you make the right food choice.
Each week, you will continue to enjoy fully

prepared South Beach Diet® meals for breakfast,
lunch and dinner. to order snacks, go to
southbeachdiet.com/shopalacarte
You’ll also continue to enjoy greater flexibility in
your weekly meal planning and preparation, with
one “Do It Yourself” (DIY) breakfast, lunch and
dinner that you prepare on your own.
4 5
PHASE 2
Here are the foods you will be adding back into

your diet:
key
(SBD) South Beach Diet® breakfasts, entrées or snacks
Starchy Vegetables: carrots, green peas, sweet (DIY) Do It Yourself = Meals that you prepare on your own
potatoes, yams and more, but limit to no more (LP) Lean Protein = Dairy products and proteins that are
than 2 servings per day. Reintroduce slowly, 1 lower in saturated fats
serving per day for the first week. (HF) Healthy Fats = Foods that provide a good source of
Fruit: a small apple or banana, 1 cup of fresh or mono- and poly-unsaturated fats
frozen fruit salad or berries or 2 tablespoons (GC) Good Carbs = Foods that take longer to digest,
of dried fruit. Raisins, figs, dates, currants and avoiding spikes in blood sugar levels.
watermelon are high on the glycemic index and (V) Vegetables = Any vegetable or 100% vegetable juice
should be very limited in Phase 2. (E) Extras and (Free) Free foods = Foods that add flavor,
but minimal carbs and calories, to your meals and snacks
Good Carbs: whole grains like whole-wheat
crackers, brown rice, quinoa and 100% whole
grain bread, and legumes like black beans,
chickpeas and lentils.
In Phase 2, you may enjoy a cocktail with a meal, how you’ll EXERCISE
but limit yourself to two each week. Dry red or Try more challenging walking and stair climbing
white wine, light beer and cocktails with low- interval workouts to mix up your Phase 2 exercise
calorie mixers like club soda are fine. See page 15 routine of at least 30 minutes of daily exercise. For
for examples. the greatest benefits, your activity should elevate
your heart rate.
You’ll continue drinking at least 64 ounces
(8 cups) of water per day. Limit drinks For step-by-step instructions and tips,
made with artificial sweeteners. visit the Palm at palm.southbeachdiet.com
6 7
PHASE 2
Seafood
one serving = 3 oz.
• Fish, all types • Goat cheese (chèvre)
PHASE 2 FOODS
• Sashimi • Mozzarella
• Shellfish, all types • Parmesan
• Canned fish, such as • Provolone
Here is a convenient list of some of the foods you tuna or salmon packed • Queso fresco
can enjoy on the South Beach program: in water
• Ricotta, full-fat, 1/2 cup
For a more complete list, check out the Palm at Deli • Soy cheese
palm.southbeachdiet.com. one serving = 2 oz. • Spreadable cheese (avoid
• Chicken breast, regular, canned cheeses)
smoked or peppered • String cheese, 1 piece
• Ham, boiled and natural • Swiss cheese
lean proteins (LP) • Loin, chop or roast uncured smoked (avoid
• Smoked ham, natural sugar-cured, maple-cured Eggs
Beef serving sizes noted for each
uncured and honey-baked)
one serving = 3 oz.
• Tenderloin • Roast beef, lean • Egg whites, 3 large
• Flank steak
• Turkey breast, regular, • Whole egg, 1 large
• Ground beef, 93% lean Poultry
smoked or peppered
• Ground sirloin one serving = 3 oz. Dairy & Dairy Substitutes
• Skinless chicken breast Cheese 1 cup, unless otherwise
• London broil
• Ground chicken breast 1 oz. or about 1/4 cup, unless noted
• Pastrami, 98% lean
otherwise noted • Buttermilk
• Sirloin Steak • Ground turkey breast
• Blue cheese • Greek yogurt, full-fat,
• T-bone • Turkey bacon, 4 slices
• Cheddar plain, 5.3 oz.
• Turkey pastrami, lean, 2
Pork slices • Cottage Cheese, 4% fat, • Kefir, plain
one serving = 3 oz. 1/2 cup • Milk, whole
• Turkey sausage, low-fat,
• Boiled ham less than 6 grams fat per • Farmer Cheese • Soy milk, unsweetened
• Canadian bacon 2 oz. serving • Feta
8 9
PHASE 2 FOODS (CONT’D) PHASE 2
healthy fats (HF) • Sunflower seeds, 3 Tbsp Salad Dressings • Bok choy
• Walnuts, 14 halves full-fat, oil-based with no • Broccoli
Nuts, Nut Butters and seeds
more than 3 grams of sugar • Broccolini
serving sizes noted for each Oils and Mayo
per 2 Tbsp = one serving
• Almonds, 23 one serving = 1 Tbsp • Broccoli rabe
• Italian, regular
• Almond butter, 2 Tbsp • Avocado oil • Brussels sprouts
• Vinaigrette (balsamic),
• Brazil nuts, 6 • Benecol® spread or other • Cabbage, green, napa,
regular
plant sterol/stanol-based red, savoy
• Cashews, 16–18
margarines, 2 Tbsp Other • Cauliflower
• Cashew butter, 2 Tbsp
• Canola oil • Avocado, 1/2 fruit • Celery
• Chia seeds, 2 Tbsp
• Coconut oil, extra-virgin • Coconut milk, canned, • Cucumbers
• Coconut, unsweetened,
• Corn oil unsweetened, 1/4 cup • Daikon radish
2 Tbsp
• Flaxseed oil • Guacamole, 1/4 cup • Eggplant
• Flaxseeds, ground or
whole, 3 Tbsp • Grape seed oil • Olives, black or green, • Endive
1/2 cup
• Hazelnuts or filberts, 20 • Mayonnaise, olive oil- • Escarole
• Macadamia nuts, 10–12 based • Fennel
• Peanuts, dry-roasted or • Olive oil, extra-virgin • Fiddlehead ferns
boiled, 28 • Peanut oil vegetables (V) • Grape leaves
• Peanut butter, 2 Tbsp • Safflower oil Non-Starchy Veggies • Greens, mustard, beet,
• Pecans, 19 halves • Sesame oil one serving = 1 cup raw or chicory, collard, turnip or
• Pine nuts, 1/4 cup • Soybean oil ½ cup cooked dandelion
• Pistachios, 49 • Sunflower oil • Artichoke hearts • Green beans
• Pumpkin seeds, 3 Tbsp • Walnut oil • Artichokes, 1/2 medium • Hearts of palm
• Sesame seeds, 3 Tbsp • Arugula • Jicama
• Soy nuts, dry roasted, • Asparagus • Kale
1/4 cup • Bamboo shoots, canned • Leeks
10 11
Non-Starchy Veggies • Tomatoes, all varieties

continued of canned or jarred with fruit (F)
3 grams of sugar or less unless otherwise noted, • Peach, 1 med.
• Lettuce
per serving and no added
• Mushrooms one serving, fresh or • Pear, 1 med.
sugars, 1/2 cup
• Onions, red, white, yellow frozen = 1 cup; one serving, • Pineapple
• Tomato juice, 1/2 cup
dried (no added sugar) = • Plum, 2 med.
• Parsley, chopped • Tomatoes, sun-dried, 2 2 Tbsp.
• Peppers, all varieties Tbsp • Pomegranate, seeds,
• Apple, 1 small ½ cup
• Radishes • Vegetable juice blends,
• Applesauce,
• Rhubarb 1/2 cup
unsweetened, ½ cup
• Sauerkraut, 1 cup canned • Water chestnuts, canned,
• Sea vegetables (kelp), 1/2 cup
• Apricots
good carbs (GC)
• Banana, 1 small one serving = 1/2 cup (no
raw • Watercress
• Berries added sugar or salt)
• Sea vegetables (nori, • Wax beans
spirulina), dried, 2 Tbsp • Cantaloupe • Amaranth
• Yellow Squash
• Shallots, raw, 2 Tbsp • Cherries • Bagel, whole-grain,
• Zucchini
• Clementines, 2 small 1/2 small or 1 mini
• Snap peas
Starchy Veggies • Grapefruit • Barley
• Snow peas one serving = ½ cup
• Grapes • Bread, whole-grain, 1 slice
• Spinach • Beets
• Guava • Buckwheat
• Sprouts, alfalfa, bean, • Carrots
broccoli, lentil, or radish • Honeydew • Cellophane noodles,
• Green peas cooked, 1/4 cup
• Spaghetti squash • Kiwi
• Parsnips • Cereal, cold, low-sugar
• Swiss chard • Lemon, 1 med.
• Pumpkin and at least 5g fiber per
• Tomatillos • Lime, 1 med.
• Rutabaga serving, 1 cup
• Tomatoes, fresh • Mandarin, 1 med.
• Sweet potato • Cereal, hot, not instant,
• Mango no more than 2g sugar
• Turnip
• Nectarine, 1 small per serving
• Winter squash
• Orange, 1 med. • Couscous
• Yams
12 13
good carb (cont’d) Beans and Legumes Alcoholic Beverages.

• Crackers, whole-grain,
one serving = 1/2 cup (no no more than 2 servings free foods (Free)
about 6 added sugar or salt) per week serving size = under 10
• Adzuki beans • Light Beer, 12 oz calories and less than 1g of
• English muffin, at least
2.5g fiber per half, 1/2 • Black beans • Red or White Wine, carbs
muffin • Broad beans Dry, 4 oz • Beef, chicken or
• Farro, cooked • Bourbon, 1.5 oz vegetable broth
• Butter beans
• Matzo, 1/2 sheet • Gin, 1.5 oz • Capers
• Cannellini beans
• Muffins, bran, no dried • Rum, 1.5 oz • Herbs, fresh or dried
• Chickpeas/Garbanzo
fruit, 1 small beans • Sake, 1.5 oz • Lemon or lime juice
• Pasta, made from wheat, • Cranberry beans • Tequila, 1.5 oz • Mustard (but not honey
rice, quinoa, soy or spelt, mustard)
• Edamame • Vodka, 1.5 oz
cooked al dente • Soy Sauce, low sodium
• Fava beans
• Phyllo dough and shells, 2 • Spices and seasoning
• Great northern beans
sheets or 4 mini shells
• Hummus, 1/4 cup
extras (E) blends, low sodium
• Pita bread, at least 3.5g serving size = up to 35 • Vinegar, all types except
fiber per half, 1/2 pita • Kidney beans balsamic
calories and 6g or less carbs
• Popcorn, air-popped, 3 • Lentils
• Balsamic vinegar, 1 Tbsp
cups • Lima beans
• Butter substitutes, 1 tsp
• Quinoa • Mung beans
• Cream, whole milk, or half
• Rice, brown, basmati, • Navy beans & half, 1 Tbsp
converted, parboiled, wild • Pigeon beans • Salsa, 2 Tbsp
• Rice noodles, cooked • Pinto beans • Seeds, 1 tsp
• Shirataki noodles, cooked, • Refried beans, canned, • Sour Cream, 1 Tbsp
1 cup fat free
• Unsweetened Almond
• Soba noodles, cooked • Soybeans Milk, 1 cup
• Tortilla, 3g fiber or more • Split peas
per 1 oz., 1 small
• White beans
• Wheat germ, 3 Tbsp
14 15
morning snack
SBD DIY
1 Lean Protein (LP) 1 Lean Protein (LP)
or
Fudge Crumble Greek Yogurt, full-fat,
phase 2
Graham Bar 5.3 oz.
WOMEN’S MEALS lunch

SBD DIY
During Phase 2, each day you’ll enjoy breakfast,
lunch, dinner and three between-meal snacks. Over Any South Beach 1 Lean Protein (LP)
the course of a week, you’ll enjoy 1 DIY breakfast, Diet® Entrée (SBD) + 1 Healthy Fat (HF)
or + 1 Good Carb (GC)
lunch and dinner, either preparing your own meals
or dining out with friends and family. Here’s a Texas Style Chili 2 oz. deli turkey + 1
sample of what your day may look like with Sauce with Meat Tbsp olive oil-based
examples for each meal: mayo + 1 slice whole
grain bread
morning
SBD
Any South Beach
DIY
1 Lean Protein (LP)
afternoon snack
Diet® Breakfast (SBD) or + 1 Healthy Fat (HF) SBD DIY
+ 1 Healthy Fat (HF)
1 Fruit or 1 Good Carb or 1 Fruit or 1 Good Carb
Blueberry Ricotta 1 large egg
Muffin + ½ Avocado + 1/2 Avocado 1 medium orange 1 medium orange
16 17
PHASE 2 WOMEN’S MEALS (CONT’D) HOW TO TRACK YOUR MEALS
PHASE 2
dinner ACTIVITY (30 min)

○x Yes ○ No
WATER (64 oz)
x
○ Yes ○ No
SBD DIY BREAKFAST Any South Beach Diet® Breakfast + 1 HF or DIY Meal (1 LP + 1 HF)
Any South Beach 1 Lean Protein (LP) ®
Sout h Beach Diet Blueberry Ricotta Muf f in ( SBD)
.................................................................................................................
Diet® Entrée (SBD) + 1 Healthy Fat (HF)
1/2 Av ocado (HF )
.................................................................................................................
or + 1 Good Carb (GC)
Home-style Chicken 3 oz. pork tenderloin MORNING SNACK 1 LP

& Brown Rice + 1/2 cup olives + Greek Yogurt , ful l-fat 5.3 oz. container (LP )
.................................................................................................................
1/2 cup cooked whole
wheat pasta LUNCH Any South Beach Diet® Entrée or DIY Meal (1 LP + 1 HF + 1 GC)
2 oz. deli tur key (LP ), 1 tbsp. oil-based mayo (HF )
.................................................................................................................
1 slice whole grain bread (GC)
.................................................................................................................
evening snack AFTERNOON SNACK 1 Fruit or 1 GC

Medium Orange
.................................................................................................................
SBD DIY
DINNER Any South Beach Diet® Entrée or DIY Meal (1 LP + 1 HF + 1 GC)
1 Lean Protein (LP) or 1 Lean Protein (LP) ®
Sout h Beach Diet Home-style C hicken & Br own Rice (SBD)
.................................................................................................................
Chocolate Dipped 1 oz. Cheddar .................................................................................................................
Peanut Bar Cheese
EVENING SNACK 1 LP
®
Sout h Beach Diet C hocolate Dipped Peanut Butter (LP )
.................................................................................................................
In addition to the above sample meals,
add at least 5 servings of vegetables to your
day. You may also add 3 Extras each day
and unlimited Free Food. VEGETABLES at least 5 servings (no more than 2 starchy)
1 cup t omat oes and 1/2 cup raw carr ots (wit h lunch: 2 servings)
.................................................................................................................
1 1/2 cup cooked green beans (wit h dinner: 3 servings)
.................................................................................................................
18 19
DAY ___ DAY ___ PHASE 2 •PHASE
WOMEN2
ACTIVITY (30 min) WATER (64 oz) ACTIVITY (30 min) WATER (64 oz)
○ Yes ○ No ○ Yes ○ No ○ Yes ○ No ○ Yes ○ No
BREAKFAST Any South Beach Diet® Breakfast + 1 HF or DIY Meal (1 LP + 1 HF) BREAKFAST Any South Beach Diet® Breakfast + 1 HF or DIY Meal (1 LP + 1 HF)
................................................................................................................. .................................................................................................................
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MORNING SNACK 1 LP MORNING SNACK 1 LP

................................................................................................................. .................................................................................................................
LUNCH Any South Beach Diet® Entrée or DIY Meal (1 LP + 1 HF + 1 GC) LUNCH Any South Beach Diet® Entrée or DIY Meal (1 LP + 1 HF + 1 GC)
................................................................................................................. .................................................................................................................
................................................................................................................. .................................................................................................................
AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

................................................................................................................. .................................................................................................................
DINNER Any South Beach Diet® Entrée or DIY Meal (1 LP + 1 HF + 1 GC) DINNER Any South Beach Diet® Entrée or DIY Meal (1 LP + 1 HF + 1 GC)
................................................................................................................. .................................................................................................................
................................................................................................................. .................................................................................................................
EVENING SNACK 1 LP EVENING SNACK 1 LP

................................................................................................................. .................................................................................................................
VEGETABLES at least 5 servings (no more than 2 starchy) VEGETABLES at least 5 servings (no more than 2 starchy)
................................................................................................................. .................................................................................................................
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PHASE 2 •PHASE
WOMEN2
phase 2 Don’t stress about the numbers on the

scale. Instead, ask yourself, “How do I
CHECK-IN feel in mind and body? Am I closer to my

goal than when I started or farther from
it?” And keep going!
Today: check your weight and waist measurement
this morning and compare results to your previous
check-in information.
DATE:
TIME OF DAY:
HEIGHT:
WEIGHT:
WAIST:
(Circumference in inches at belly button. Wrap

a cloth measuring tape around your waist,
above your hips so it is level at your navel.)
34
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PHASE 2 • WOMEN


DATE:
TIME OF DAY:
HEIGHT:
WEIGHT:
WAIST:

50
morning snack PHASE 2
SBD DIY
1 Lean Protein (LP) 1 Lean Protein (LP)
+ 1 Healthy Fat (HF) + 1 Healthy Fat (HF)
or
Fudge Crumble Greek Yogurt, full-fat,
Graham Bar + 5.3 oz. + 1/4 cup
Vanilla Ice Crush almonds
phase 2
MEN’S MEALS lunch
SBD DIY
During Phase 2, each day you’ll enjoy breakfast,
Any South Beach 1 Lean Protein (LP)
lunch, dinner and three between-meal snacks. Over
Diet® Entrée (SBD) + + 1 Healthy Fat (HF)
the course of a week, you’ll continue to enjoy 1 DIY 1 Healthy Fat (HF) or + 1 Good Carb (GC)
breakfast, lunch and dinner, either preparing your
own meals or dining out with friends and family. Texas Style Chili 2 oz. deli turkey + 1
Here’s a sample of what your day may look like with Meat + 1/4 cup Tbsp olive oil-based
guacamole mayo + 1 slice whole
with examples for each meal:
grain bread
morning
SBD
Any South Beach
DIY
2 Lean Proteins (2 LP)
afternoon snack
Diet® Breakfast (SBD) or + 1 Healthy Fat (HF) SBD DIY
+ 1 Lean Protein (LP)
1 Fruit or 1 Good Carb or 1 Fruit or 1 Good Carb
Blueberry Ricotta 2 large eggs
Muffin + 3 egg whites + 1/2 Avocado 1 medium orange 1 medium orange
52
PHASE 2 MEN’S MEALS (CONT’D) HOW TO TRACK YOUR MEALS
PHASE 2
dinner ACTIVITY (30 min)

○x Yes ○ No
WATER (64 oz)
x
○ Yes ○ No
SBD DIY BREAKFAST Any South Beach Diet® Breakfast + 1 LP or DIY Meal (2 LP + 1 HF)
®
Sout h Beach Diet Blueberry Ricotta Muf f in ( SBD)
Any South Beach 1 Lean Protein (LP) .................................................................................................................
Diet® Entrée (SBD) + 1 Healthy Fat (HF) 3 egg whites (LP )
.................................................................................................................
+ 1 Good Carb (GC) or + 1 Good Carb (GC)
MORNING SNACK 1 LP + 1 HF
Home-style Chicken 3 oz. pork tenderloin
& Brown Rice + + 1/2 cup olives +
Greek Yogurt , ful l-fat 5.3 oz. container (LP )
.................................................................................................................
1 small whole-grain 1/2 cup cooked whole 1/4 cup almonds (HF )
.................................................................................................................
dinner roll wheat pasta
LUNCH Any South Beach Diet® Entrée + 1 HF or DIY Meal (1 LP + 1 HF + 1 GC)
2 oz. deli tur key (LP ), 1 tbsp. oil-based mayo (HF ),
.................................................................................................................
1 slice whole grain bread (GC)
.................................................................................................................
evening snack AFTERNOON SNACK 1 Fruit or 1 GC
SBD DIY Medium Orange
.................................................................................................................
1 Lean Protein (LP) or 1 Lean Protein (LP) DINNER Any South Beach Diet® Entrée + 1 GC or DIY Meal (1 LP + 1 HF + 1 GC)
®
Sout h Beach Diet Home-style C hicken & Br own Rice (SBD)
Meat Snack Stick 1 oz. Cheddar .................................................................................................................
Cheese 1 smal l whole-grain dinner r ol l (GC)
.................................................................................................................
EVENING SNACK 1 LP
®
Sout h Beach Diet Meat Snack Stick (LP )
.................................................................................................................
In addition to the above sample meals,
add at least 5 servings of vegetables to your
day. You may also add 3 Extras each day
and unlimited Free Food. VEGETABLES at least 5 servings (no more than 2 starchy)
1 cup t omat oes (wit h lunch: 1 serv.), 1 1/2 cup cooked br occoli
.................................................................................................................
(wit h dinner: 3 serv.), 1/2 raw carr ots (wit h evening snack: 1 serv.)
.................................................................................................................
54 55
DAY ___ DAY ___ PHASEPHASE
2 • MEN
2
BREAKFAST Any South Beach Diet® Breakfast + 1 LP or DIY Meal (2 LP + 1 HF) BREAKFAST Any South Beach Diet® Breakfast + 1 LP or DIY Meal (2 LP + 1 HF)
................................................................................................................. .................................................................................................................
................................................................................................................. .................................................................................................................
MORNING SNACK 1 LP + 1 HF MORNING SNACK 1 LP + 1 HF

................................................................................................................. .................................................................................................................
................................................................................................................. .................................................................................................................
LUNCH Any South Beach Diet® Entrée + 1 HF or DIY Meal (1 LP + 1 HF + 1 GC) LUNCH Any South Beach Diet® Entrée + 1 HF or DIY Meal (1 LP + 1 HF + 1 GC)
................................................................................................................. .................................................................................................................
................................................................................................................. .................................................................................................................

................................................................................................................. .................................................................................................................
DINNER Any South Beach Diet® Entrée + 1 GC or DIY Meal (1 LP + 1 HF + 1 GC) DINNER Any South Beach Diet® Entrée + 1 GC or DIY Meal (1 LP + 1 HF + 1 GC)
................................................................................................................. .................................................................................................................
................................................................................................................. .................................................................................................................

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56 57
2 • MEN
2
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58 59
2 • MEN
2
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60 61
2 • MEN
2
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62 63
2 • MEN
2
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64 65
2 • MEN
2
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66 67
2 • MEN
2
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68 69
PHASEPHASE
2 • MEN
2


DATE:
TIME OF DAY:
HEIGHT:
WEIGHT:
WAIST:

70
2 • MEN
2
................................................................................................................. .................................................................................................................
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72 73
2 • MEN
2
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74 75
2 • MEN
2
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76 77
2 • MEN
2
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78 79
2 • MEN
2
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80 81
2 • MEN
2
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82 83
2 • MEN
2
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84 85
PHASE 2 • MEN


DATE:
TIME OF DAY:
HEIGHT:
WEIGHT:
WAIST:

86
NOTES ................................................................................................................................... NOTES ...................................................................................................................................
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NOTES ...................................................................................................................................
life is even easier with
............................................................................................................................................................
............................................................................................................................................................
A LA CARTE
Have the cooking blues? Are family members dipping
............................................................................................................................................................ into your South Beach meal stash? Want friends to
............................................................................................................................................................ sample your South Beach meal favorites?
............................................................................................................................................................
............................................................................................................................................................
Order extra meals and snacks with A La Carte! It’s simple!
............................................................................................................................................................ Add one, two or more of your fave breakfasts, entrees and
snacks and poof! Problem solved!
IMPORTANT HEALTH INFORMATION
South Beach Diet has helped millions of people lose weight, get healthy, Start shopping at
and increase their energy. But for people with certain conditions, the
South Beach Diet might not be the right choice. These include, but are not
southbeachdiet.com/shopalacarte
limited to people who: (a) are pregnant, (b) are allergic to soy, peanuts, or
latex (which is used in food processing), (c) have anorexia or bulimia, (d)
have chronic kidney disease, or (e) have a condition requiring a gluten-free
or ketogenic diet. Men weighing in excess of 450 lbs and women weighing
in excess of 400 lbs require doctor approval to be on the South Beach Diet
program. For more information relating to other health conditions that
may require physician approval, including adjusted meal plans, contact
the Nutrition & Dietary Services team at dietaryservices@southbeachdiet.
com or 1-888-995-3438. It’s important to know that changing your diet
or exercise or losing weight could affect some medical conditions and
medications. Your doctor may need to adjust your medications due to
changes in your diet, exercise, or weight while on the SouthBeach Diet.
Make sure to check with your doctor before beginning any weight loss
program, including the South Beach Diet. Please be sure to eat all of the
food that is recommended on the South Beach Diet program. Failure
to follow the program protocol and eat all of the food recommended
may increase the risk of developing serious health complications.
At South Beach Diet, we care about you. That’s why we champion safe,
effective weight loss—no fads, no gimmicks, just better health.
SOUTH BEACH DIET APP ®
Weight loss success at your

fingertips
•
What to eat every day on
the program
•
Over 100 recipes
•
Track your weight, food,
water and exercise
•
Exclusive app-only offers
Start tracking now!

tracker.southbeachdiet.com
THE PALM
Get recipes, and tips on
nutrition, fitness and lifestyle
to help you stay on track!
Your go-to-guide for all things
South Beach.
632674217547
available at
palm.southbeachdiet.com
REV NOV2017 • 21754

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phase 2

south beach plan WHAT’S NEW!

PHASE 2 > You’ll be adding Good Carbs, Fruit and

what you’ll EAT Remember to follow the guidelines and portions

Each week, you will continue to enjoy fully

Here are the foods you will be adding back into

Non-Starchy Veggies • Tomatoes, all varieties

good carb (cont’d) Beans and Legumes Alcoholic Beverages.

WOMEN’S MEALS lunch

dinner ACTIVITY (30 min)

Home-style Chicken 3 oz. pork tenderloin MORNING SNACK 1 LP

evening snack AFTERNOON SNACK 1 Fruit or 1 GC

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

phase 2 Don’t stress about the numbers on the

CHECK-IN feel in mind and body? Am I closer to my

(Circumference in inches at belly button. Wrap

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

MORNING SNACK 1 LP MORNING SNACK 1 LP

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

phase 2 Don’t stress about the numbers on the

CHECK-IN feel in mind and body? Am I closer to my

(Circumference in inches at belly button. Wrap

dinner ACTIVITY (30 min)

MORNING SNACK 1 LP + 1 HF MORNING SNACK 1 LP + 1 HF

AFTERNOON SNACK 1 Fruit or 1 GC AFTERNOON SNACK 1 Fruit or 1 GC

EVENING SNACK 1 LP EVENING SNACK 1 LP

PHASE 2 > You’ll be adding Good Carbs, Fruit and