South Beach Diet Phase 1 (2017 Update) – Food List, Meal Plans, & More

phase 1

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.

For those who are brand new to the diet, you may be wondering exactly how it works. It unfolds in three main phases:

You can read a more in-depth review and analysis of the full program on our South Beach Diet review page, but for the purposes of this post, we’ll be taking a closer look at Phase 1 of the program, and talking about exactly how it works and what you can expect.

Phase 1: The 14-Day Body Reboot

south beach diet reviews

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.

Fewer 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.

The Meal Plan

What You’ll Eat

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.

hot and spicy chicken

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:


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 You’ll Drink

drink lots of water

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 every 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.



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

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.

Food List

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

roasted turkey


  • 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

  • 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.

Final Thoughts

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.

The South Beach Diet is currently offering a 40% discount when you sign up for their auto-delivery program. Visit the link below to lock in your savings:

>>CLICK HERE to Activate South Beach Diet Discount

Looking for an alternative Meal Delivery Diet? Check out Nutrisystem.

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