Note: Portions are not limited unless otherwise specified.

Foods to Enjoy

PROTEIN

BEEF Lean* cuts, such as:

Bottom Round

Eye of Round

Flank Steak

Ground beef:

Extra lean

Lean Sirloin

London Broil

Pastrami, lean

Sirloin Steak

T-bone

Tenderloin (filet mignon) (common name for tenderloin steaks)

Top Loin

Top Round

* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat.

POULTRY (SKINLESS)

Cornish hen

Ground breast of chicken

Ground breast of turkey

Low-fat turkey sausage (3-6 grams of fat per 60 gram serving)

Turkey bacon

Turkey and chicken breast

SEAFOOD

All types of fish and shellfish

(limit those high in mecury and other contaminants such as swordfish, tilefish, shark and albacore/white tuna-use light tuna instead.)

Water-packed tuna and other canned fish

Salmon roe

Sashimi

PORK

Boiled ham

Canadian bacon

Loin - chop or roast

Tenderloin

VEAL

Chop

Cutlet, leg

Top round

LAMB (Remove all visible fat)

Center Cut

Chop

Loin

GAME MEATS

Buffalo

Elk

Ostrich

Venison

LUNCHMEAT

Fat-free or low-fat only

Boiled ham

Deli sliced turkey breast

Steamship roast beef

Smoked ham

MEAT SUBSTITUTES (SOY BASED)

Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving

Soy Bacon

Soy Burger

Soy Chicken unbreaded

Soy hot dogs

Sausage Patties and Links

Seiten

Soy Crumbles - 1/4 cup (2 oz) suggested serving

Tempeh 1/4 cup suggested serving

Tofu All varieties, 1/2 cup suggested serving

Yuba (Bean Curd or Sheet)

CHEESE (FAT-FREE OR LOW-FAT)

Look for varieties that have 6 grams of fat or less/ounce

American

Cheddar

Cottage cheese, 1-2% or fat-free

Feta

Mozzarella

Parmesan

Part-skim Ricotta

Part-skim String

Provolone

Swiss

EGGS

The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.

MILK/DAIRY

(2 cups allowed daily, including yogurt)

Low-fat milk (fat-free and 1%)

Fat-free 1/2 & 1/2 (less than 2 tablespoons)

Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup

1% or fat-free buttermilk

Fat-free plain yogurt

Greek Yogurt nonfat

BEANS/LEGUMES

(Start with 1/3 - 1/2 cup serving)

Adzuki Beans

Black Beans

Black-eyed peas

Broad Beans

Butter Beans

Cannellini Beans

Chickpeas or Garbanzo

Edamame

Great Northern Beans

Italian Beans

Kidney Beans

Lentils

Lima Beans

Mung Beans

Navy Beans

Pigeon Peas

Pinto Beans

Refried beans fat free canned

Soy Beans, fresh (also known as edamame)

Split Peas

White Beans

VEGETABLES

(May use fresh, frozen or canned without added sugar)

Artichokes

Artichoke hearts

Arugula

Asparagus

Broccoli

Broccoli rabe

Broccoli sprouts

Bok Choy

Brussel Sprouts

Cabbage

Capers

Cauliflower

Celery

Chayote

Chicory

Collard Greens

Cucumbers

Daikon radish

Eggplant

Endive

Escarole

Fennel

Fiddlehead ferns

Garlic

Grape leaves

Green Beans

Hearts of palm

Jicama

Kale

Kohlrabi

Leeks

Lettuce (All varieties)

Mushrooms (All varieties)

Mustard Greens

Okra

Onions

Parsley

Pepperoncini

Peppers (All varieties)

Pickles - Dill or artificially sweetened

Pimientos

Radicchio

Radishes (All varieties)

Rhubarb

Sauerkraut

Scallions

Sea Vegetables (seaweed, nori)

Shallots

Snap Peas

Snow peas

Spinach

Sprouts

Squash, Spaghetti

Squash, Summer (yellow)

Swiss Chard

Tomato

Tomato Juice

Turnip Greens

Vegetable Juice rug

Water Chestnuts

Watercress

Wax Beans

Zucchini

NUTS AND SEEDS

(Limit to one serving per day as specified. Dry roasted recommended.)

Almonds - 15

Brazil Nuts - 4

Cashews - 15

Edamame, dry roasted - 1/4 cup

Filberts -25

Flax Seed - 3 TBS (1 oz)

Hazelnuts -25

Macadamia - 8

Peanut Butter, Natural, and other nut butters - 2 TBS

Peanuts, 20 small (May use dry roasted or boiled)

Pecans - 15

Pine Nuts (Pignolia) - 1 ounce

Pistachios - 30

Pumpkin Seeds - 3 TBS (1 oz)

Sesame Seeds - 3 TBS (1 oz)

Soy Nuts - 1/4 cup

Sunflower Seeds - 3 TBS (1 oz)

Walnuts - 15

FATS/OILS

The following monounsaturated oils are recommended to be consumed daily:

Oil, canola

Oil, olive

Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):

Corn

Flax

Grapeseed

Peanut

Safflower

Sesame

Soybean

Sunflower

Other Fat Choices:

Avocado - 1/3 whole = 1 TBS oil

Guacamole - 1/2 cup = 1 TBS oil

Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance

Mayonnaise - Regular - 1 TBS

Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)

Olives (Green or Ripe) 15 = 1/2 TBS oil

Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.

SEASONINGS AND CONDIMENTS

All spices that contain no added sugar

Broth

Coconut Milk -Light

Espresso powder

Extracts (almond, vanilla, or others)

Horseradish sauce

Lemon Juice

Lime Juice

Pepper (black, cayenne, red, white)

Salsa (check labels for added sugar)

Use the following toppings and sauces sparingly (check labels for added sugar and MSG)

Cream Cheese, fat-free or light - 2 TBS

Hot Sauce

Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar)

Miso - 1/2 TBS

Shoyu - 1/2 TBS

Sour Cream, light and reduced-fat - 2 TBS

Soy Sauce - 1/2 TBS

Steak Sauce - 1/2 TBS

Tamari

Worcestershire Sauce - 1 TBS

Whipped Topping, Light or Fat-Free - 2 TBS

SWEET TREATS

(Limit to 75 - 100 calories per day)

Sweet treats are items that contain sugar alcohols, such as:

Candies, hard, sugar-free

Chocolate powder, no-added-sugar

Cocoa powder, baking type

Chocolate syrup sugar free

Fudgsicles, no sugar added

Gelatin, sugar-free

Gum, sugar-free

James and jellies, sugar-free

Popsicles, sugar-free

Syrups, sugar-free

Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.

SUGAR SUBSTITUTES

Acesulfame K

Fructose (needs to be counted as Sweet Treats, Caloric Limit)

Nutrasweet (Equal)

Saccharin (Sweet & Low)

Sucralose (Splenda)

BEVERAGES

Decaf Coffee and Tea

Diet, decaffeinated, sugar-free sodas and drinks

Herbal teas (peppermint, chamomile, etc.)

Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.

Sugar-free powdered drink mixes

Vegetable Juice

Tomato Juice

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Foods to Avoid

BEEF

Brisket

Jerky, unless homemade without sugar

Liver

Prime Rib

Rib steaks

Skirt steak

POULTRY

Chicken, wings and legs

Duck

Goose

Turkey, dark meat (including wings and thighs)

PORK

Bacon

Honey-baked ham

Pork rinds

VEAL

Breast

DAIRY

Ice Cream

Milk 2% or whole

Soymilk whole

Yogurt cup style and frozen

CHEESE

Full Fat

VEGETABLES

Beets

Carrots

Corn

Green peas

Potatoes, white

Potatoes, sweet

Pumpkin

Turnips (root)

Winter squash

Yams

FRUIT

Avoid all fruits and fruit juices in Phase 1

STARCHES Avoid all starchy food in Phase 1, including:

Bread, all types

Cereal

Croutons, all types

Matzo

Oatmeal

Rice, all types

Pasta, all types

Pastry and baked goods, all types

MILK/DAIRY

Ice cream

Milk, whole

Condiments

No regular ketchup or rug sauce

BEVERAGES

Alcohol of any kind, including beer and wine

Fruit juice all types

Milk, full fat and 2%

Powdered drink mixes containing sugar

Soda and other drinks containing sugar

Soymilk with more than 4g fat per 8 oz serving

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