Diet Menu {Phase 1}

Diet Menu
all items with an asterisk have the recipe included below

Day 1

Breakfast: 2-egg omelet with sauteed peppers, mushrooms and onions
Lunch: tuna steak with cabbage salad
Snack: roasted chickpeas
Dinner: grilled chicken with sauteed spinach* and vegetable soup*
Dessert: toffuti fat free, no sugar added chocolate fudge treats
NOTE: reserve some grilled chicken for tomorrow’s lunch

Day 2

Breakfast: shakshuka (make your own marinara*)
Lunch: grilled chicken caesar salad*
Snack: celery with 2 tbsp natural peanut butter
Dinner: london broil with roasted cauliflower* and garlic green beans
Dessert: black bean brownie (use oil, splenda and omit chocolate chips)

Day 3

Breakfast: cheddar cheese fritatta*
Lunch: stuffed eggplant
Snack: 1/2 cup low fat cottage cheese with raw veggies
Dinner: spaghetti squash bolognese
Dessert: toffuti fat free, no sugar added chocolate fudge treats
NOTE: reserve 1/2 cup meat crumbles and 1/2 spaghetti squash for tomorrow’s lunch

Day 4

Breakfast: nut pancakes with cinnamon ricotta spread*
Lunch: taco salad*
Snack: hummus with raw veggies (may use store-bought)
Dinner: spaghetti squash pie baked ziti using home-made marinara* (make sure it’s been 6 hours since lunch)
Dessert: Startfresh sugar free cheesecake

Day 5

Breakfast: scrambled eggs with sauteed spinach and mushrooms
Lunch: tuna salad with a twist (omit carrots and raisins. add peppers)
Snack: part-skim cheese stick
Dinner: nut-crusted shnitzel with kohlrabi fries* & vegetable soup*
Dessert: toffuti fat free, no sugar added chocolate fudge treats

Day 6

Breakfast: 1/2 cup plain yogurt with black bean brownie (use oil, splenda and omit chocolate chips)
Lunch: asian big bowl (omit carrots and ramen)
Snack: 1 hard-boiled egg or 2 deviled eggs
Dinner: quick & easy salmon, veggie salad, roasted chicken (don’t eat skin), broccolli-cauliflower kugel*, stuffed mushrooms (omit breadcrumbs)
Dessert: toffuti fat free, no sugar added chocolate fudge treats

Day 7

Breakfast: startfresh cheesecake with coffee
Lunch: quick & easy salmon, Israeli salad, cabbage salad, london broil (no red wine sauce), brocolli-cauliflower kugel*, roasted mini peppers*
Snack: nuts (15 almonds or cashews or 20 small peanuts)
Dinner: portobello pizza using home-made marinara* (make sure its been 6 hours since lunch)
Dessert: toffuti fat free, no sugar added chocolate fudge treats

RECIPES:

Sauteed Spinach:
Saute 2 cloves garlic in a little olive oil until fragrant. Add 1 bag of baby spinach, salt and pepper. Saute until wilted.

Vegetable Soup:
Saute 1 medium onion and 2 cloves garlic till translucent. Add 1 bag frozen cauliflower, 3 stalks chopped celery, and 3 large chopped zucchini. Add enough Imagine no-chicken stock to cover, plus 2 cups water and season with salt and pepper. Bring to a boil, lower heat and simmer for 30 minutes. Blend, if desired.

Home-made Marinara:
Saute 1 medium onion, 2 garlic cloves, 2 stalks celery in olive oil. Add 1 32 oz can crushed tomatoes and basil, oregano, salt and pepper to taste. Simmer on low heat for 30 minutes-1 hour. Blend, if desired.

Quick & Easy Marinara:
Add basil, oregano, garlic powder, salt and pepper to 1 32 oz can crushed tomatoes. Heat in the microwave.

Grilled Chicken Caeser Salad:
Chop up 1 head rommaine. Add grilled chicken and drizzle with dressing. For dressing, mix 1/2 cup mayo with 3 tbsp water, 2 tbsp vinegar, 2 tbsp splenda and 1 tsp garlic powder.

Roasted Cauliflower:
Drizzle cauliflower with olive oil and sprinkle with kosher salt. Roast at 400 degrees for 20-30 minutes or until edges are browned and crispy.

Cheddar Cheese Fritatta:
Saute 1 small onion and mushrooms in olive oil. Blend eggs, 1/2 cup fat free milk, 1/4 cup low fat cottage cheese, salt and pepper until smooth. Pour on top of veggies and cook, covered, on low heat until edges are set. Sprinkle with cheese and broil in a preheated oven until cheese is melted and browned.

Nut Pancakes with Cinammon Ricotta Spread:
Whisk 2 eggs with 1 packet of splenda and 2 tbsp ground almonds. Pour into a skillet and cook until set, flip and cook the other side. For spread, mix 1/2 cup part-skim ricotta with 1/4 tsp cinnamon and 1 packet splenda.

Taco Salad:
Chop lettuce, tomatoes and red onions. Add ground beef crumbles, 1/2 cup canned black beans (drained). Mix with 2-3 tbsp jarred salsa.

Kohlrabi Fries:
Cut kohlrabi into sticks. Drizzle with olive oil and sprinkle with smoked paprika, garlic and kosher salt. Bake at 350 for 20 minutes and broil for 5 minutes.

Brocolli Cauliflower Kugel:
Add 1/2 bag frozen cauliflower + 1/2 bag frozen brocolli to a pot and add water to cover. Sprinkle with salt and bring to a boil. Lower flame and cook until tender. Drain and mash coursely. Add 1/2 grated onion or sprinkle generously with minced onion flakes. Add 2 eggs, salt and pepper. Pour mixture into a square baking dish, sprinkle with sesame seeds and bake at 350 for approximately 45 minutes.

Roasted Mini Peppers:
Drizzle peppers with olive oil and sprinkle with kosher salt. Bake at 400 degrees for 20 minutes or until tender-crisp.

17 Comments so far ↓

  1. Linda says:

    How do we get the recipes that don’t have an asterisk? i.e. black bean brownies

  2. Ruchie says:

    Thanks so much for all these ideas. I have been on my own version of south beach for about a year and always looking for new recipes.

  3. Ruchie says:

    I agree.

    Looking forward to trying your recipes. The hardest part with dinner is finding something that I can eat and my husband will also want to eat. Thanks for sharing.

    • chanie says:

      Well what does your husband like to eat? Maybe I can help you come up with some ideas…(you can email me if it’s easier)

  4. Ruchie says:

    thank god he’s not too picky so I end up making a protein (fish, meat, chicken, etc) that we both like and can eat and then i get a veggie and he eats rice, potato, etc. and then when he’s done he always finds a nosh somewhere (and he is skinny UGH :)
    Btw you should try mashed cauliflower, i make it just like mashed potatoes but with cauliflower and i skip the margarine, just spices.
    Hopefully ill get some new ideas from your blog, thanks so much.

  5. Dvora says:

    Hi, this looks amazing! I am definitely going to try this!

  6. Rena says:

    Hi!
    So I started this on Sunday. Love all the food! I did change the menu a bit because it seemed like too much food in one week. I usually serve the same thing every other day. So this week did the grilled chicken and bolognese for suppers. Loves the veg soup! The black bean brownies came out a bit weird for me. But I did find a different recipe for brownies without the beans that used ground almonds. Came out pretty good! I really want to try the bean one again though. I also made coconut almond macaroons. These are my shabbos desserts :) I need them while I serve my family chocolate chip souflees! My whole shabbos menu is all following this diet and my husband tasted and approved it all. Very exciting! I just wanted to know if you plan on starting to post phase 2 recipes and details so that when i’m done with next week I have an idea of what to make. Thanks so much! Love your blog and i’m always checking for more recipes and posts. Hope to be able to share with you soon how much weight I lost!!

    • chanie says:

      Hi Rena! Kudos for jumping on the diet bandwagon! It’s great to hear that my recipes are helpful. I’m working no a Phase 2 post which I will put up sometime next week. Good luck!

  7. yides says:

    Hi there, im rly loving this blog with all the recipes of this diet and every in and out step. looking forward to starting the diet after shabbos. u included desserts for every day, do i rly need to eat everything? wat if im not rly hungry lol. never went on this diet before so rly hope i can make it thru and see results. thanks loads!!! definately made it ez for all of us!

    • chanie says:

      Hi Yides, thanks so much. You definitely do not need to eat everything. Three meals a day are a must, but you can skip the snacks if you’d like (although I have a feeling you might change your mind)! If you feel like you want something sweet after dinner, go for dessert, otherwise, you can definitely pass.

  8. AILUY REDEF says:

    Hi,
    just read thru the menu and it all sounds great, I getting really psyched about starting the diet. Just one questions please, if you don’t mind. I do not like chocolate (my apologies to those I’ve offended) and am allergic to artificial sweeteners. What can I have for dessert, especialy pareve, because dairy, I can have a bit of yogurt(non-fat)? Thank you very much

    • chanie says:

      pareve dessert that is not chocolate and has no artificial sweeteners is pretty difficult on Phase 1. For dessert to be sweet it would need to have sweetener in it. All I can recommend is a handful of nuts!

  9. juniper says:

    Hi there! I am struggling with my weight.. I have done south beach but I think my portion sizes are just too big. I like your meal plans, but wondered about your recipes for serving sizes? Are they for one, for 4…? I could eat the whole thing but maybe you aren’t meaning them to be for one!

    • chanie says:

      Hi Julie! Is there a specific recipe you are asking about? For proteins like chicken, fish and meat, the recommended serving size is usually the size of the palm of your hand. I’m not so careful about eating too many veggies. With beans, I keep it to a handful and with eggs, I don’t eat more than 2 (or 1 egg + 2 egg whites). I’m not a nutritionist, and it’s been a long time since I’ve been on this diet, so I can’t really advise you on specifics, sorry!

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