Top Three “Recipes” for Phase 1 of the South Beach Diet

I won’t beat a dead horse, you all know we’re doing the South Beach Diet these days. Yes, I have the book, with lots of recipes in it, but let me just say that after working my full-time job, and then coming home to work on my photography business and work on the blog, the last thing I’ve felt like doing is cooking three meals.

Yep, I’d come home and cook dinner; then go ahead and cook the next day’s breakfast and lunch.

I think why it seemed SO overwhelming to me was that it literally added 1 to 2 hours to my home-life routine…and when you’re already only getting about 6 hours of sleep (hey, I’m not complaining, I do pretty good on 6 hours, I’m just sayin’, you don’t have a lot left to pull from!) it kinds throws you for a loop. Or it did me, we’ll put it that way!

So, allow me to share with you a typical day in our home on Phase One of South Beach, developed by me! Simple, nourishing, and not-too-long-to-prepare meals.



This is simply scrambled eggs (with salt and pepper) and turkey bacon (which is surprisingly tasty!) I can even do this several days in advance, because both me and my husband take our breakfast to work and warm it up and eat it there. So I put it right into the Tupperware containers. I’ve found if I fry the bacon first, and then add the eggs in to the bacon grease, it give the eggs even more flavor!



I call these Lettuce Wraps. Romaine lettuce, a tiny squirt of sugar-free mayonnaise, and low fat ham and turkey slices. These turned into my hubby’s favorite. Easy and VERY tasty!



While we eat various types of meat, chicken is always a favorite at our house. All I did with this chicken breast was spray some olive oil in a frying pan, followed by a sprinkling of Italian Seasoning, then I added the chicken and cooked it through. The green beans are from the frozen food section (have you seen all the “steamer” veggies in the freezer section? Lifesavers!) and have a couple squirts of “I Can’t Believe it’s Not Butter” and a sprinkle of garlic salt. YUMMY.

Over the first two weeks I did a LOT of cooking, but these three things items are quick and easy, and definitely won’t overwhelm you if you’re trying to balance life and still have time to cook healthy! Give them a try!

Oh, and if South Beach stuff isn’t what you’re after, check out Menu Plan Monday over at I’m an Organizing Junkie! You’ll find tons of great recipes from lots of link-ups! Enjoy, and add your own, too!

32 thoughts on “Top Three “Recipes” for Phase 1 of the South Beach Diet

  1. The South Beach diet is one of the healthiest out there – it’s the closest to the Med. diet! It’s delicious and I certainly hope you don’t get sick of it. I would smother some tapenade on that delicious breast of chicken once in awhile too! πŸ™‚ Fat (healthy fat) is always welcome!

  2. I completely understand! My daughter is a single mom of three young children and I don’t know how she gets anything done. One thing she did was to move in next door to me! Now, I cook….I did Adkins several years ago with great success…it’s just about like the South Beach. Like you, I had scrambled eggs in morning. I would grill chicken breasts over the weekend to make salads with for lunches during the week. Caesar dressing has the least carbs. And I’d add Olive oil and Basalamic vinegar sometimes, too. I wasn’t super strict when it came to the diet. I added roasted red peppers, grapes, tomatoes, walnuts…in moderation.. to add variety to the salads. And for supper, like you, I’d have a meat and green vegetable. I drank diet dr. pepper and had spoonfuls of peanut butter for snacks. I was so happy with the results!
    One thing I do now is cook all of my package of bacon or sausage at one time so it’s ready for the whole week. (I so hate to mess up the kitchen at breakfast!!) Have you ever baked your bacon in the oven? Put it on parchment paper on a cookie sheet and bake 375* for about 15-20 mins till crisp. Life saver!!!

    • Yes, I’ve done Atkins before, but I noticed I gained the weight back really fast once I went off of it. (That could be just me, I’m not sure). I did like it, though! And no, I’ve never baked the bacon in the oven, but I’m gonna try that!!! Sounds much easier, thank you!

  3. Good job! Just be careful reheating and cooking in plastic. Not good….
    You might want to consider getting glass containers with plastic lids to transport and reheat your breakfast.
    I’d take the extra few minutes it takes to put veggies in a saucepan and heat on top of the stove too and ditch the steamer bags. Heating plastic and eating what comes out is never a good thing.

    • See, this is exactly what I run into. And by all means, I am not calling you out in any way, because in the back of my mind, I’ve heard that it’s not good to reheat things in plastic. But in everything I do, the better way to do it always takes longer and makes more work. Because, after all, it’s not good to reheat things in the microwave either, is it? But after I have worked about 10-12 hours already, I really don’t care about steamer bags. Because I’m tired, and I’d like to still have some time to run on the elliptical before it’s midnight, and I’d like to go to bed at the same time as my husband does for once, and if I use a pan, then I have to take time to wash the pan, because if I fill the dishwasher with said pans then I’m using energy and not being a conservationist. Not to mention then I’m not getting the amount of sleep that’s recommended to stay healthy because I’m using my sleep time trying to stay healthy. It’s all a big circle for me, ya know? I’m just not sure where it ends!

      Your point is noted πŸ™‚ And I DO have glass containers for our breakfast πŸ™‚ They were just in the stack of dishes that I hadn’t washed yet because I was trying to save energy and not use the dishwasher and I had just baked 5 dozen cupcakes to raise money for a friend’s cause, and the dishes were just everywhere. HA! (Don’t you wish you could be a fly on the wall at my house!)

      So how far do we take this thing called “health”, I guess is what I’m trying to figure out…any ideas?

  4. We also got away from plastic and use glass. Pyrex makes nice ones for making lunches. Another tip to save time is to put your eggs in muffin tins and but them in the oven. Then I put them in a vacuum sealed bag and freeze the right amount for a week.

  5. OMG I thought you were eating stuff that just didn’t taste good in the South Beach Diet. These are all things I eat. Hubby thinks that Turkey Bacon isn’t real bacon and doesn’t taste good. Finally someone who thinks like I do and says that it is. I’m going to try out this meal plan. Thanks for sharing.

  6. I am a work at home mom, so I get up and prepare breakfast and lunches for my family every morning. I don’t like to get up and cook a full course meal every morning though, so I prepare some on the weekends. We are not on any diets at my house, but we do try to eat healthy. I make “egg cups” as my daughter calls them, on Sundays and reheat them throughout the week. I just take a greased muffin tin and add all the meat and veggies my family likes in them. The prepare eggs like I am going to scramble them, and pour over the top of meat and veggies until it fills the muffin tin. I bake it at 350 for 20 minutes. Let cool and put in the fridge. This is great to make breakfast sandwiches or breakfast burritos, or by themselves since you can’t have carbs. Egg cups are a sleep saver for me!

  7. Great suggestion for cooking your eggs after your bacon. The wraps look yummy and refreshing. I agree with you on the tapenade…I am NOT an olive person at all. Tee Hee…I have the same red-top rubbermaid! πŸ™‚

    Life With Lorelai

  8. Eggs cooked bacon grease are the bomb! I can’t wait until I can eat eggs again.
    I’m not sure what all you can eat on South Beach but, spinach and kale sauteed in bacon grease is super yummy too! πŸ™‚

  9. My dad always used to cook our eggs in bacon grease. I loved them! I don’t know why I never thought to cook eggs ahead of time for breakfast–we aren’t doing South Beach over here but what a great idea!

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  11. I just started this diet and after reading the things i have made some alterations myself and i have lost roughly about 17 pounts already. i am only day 12, but i am eatting hard boiled eggs and canadian bacon for breakfast, a simple romanie lettuce salad with lunch with nonfat italian dressing, and for the dinners i have been sticking to the book.

  12. I also need to prepare breakfasts at home on the weekend. I saute bell peppers, onions and sometimes a green like spinach on the weekend, keeping them in separate batches. Then in cook the entire dozen eggs in a skillet like a frittata, cutting it into six wedges when it is done. These I bring to work with me and mix and match throughout the week, sometimes adding low fat cheese or hot sauce or paprika as the spirit moves me. I’ll have to add the bacon mix. Thanks.

  13. My daughter & I are doing the South beach diet & I’ve made the egg cups. They’re very easy. I like the boiled egg & Canadian bacon idea as a change. Thank you

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