Below is an example menu from Phase 1 of the South Beach Diet

. The first phase of the South Beach Diet aims to result in a weight loss of between 8 and 13 pounds. Be sure to check out these other recipes.

Lemon Zest Ricotta Crème
Vegetable Quiche Cups
Mashed Potatoes the South Beach Way

Make up your own recipes using the phase 1 foodlist and phase 2 foodlist.

South Beach Menu

Breakfast: a cheesy frittata (a mix of liquid egg substitute, veggies, cottage cheese, reduced-fat Monterey Jack cheese and various spices) for breakfast, with a vegetable juice cocktail, a decaffeinated coffee with sugar substitute and non-fat milk.

Mid-morning Snack: celery stuffed with 1 wedge reduced-fat cheese

Lunch: Sliced grilled chicken breast on romaine lettuce, with 2 tablespoons of balsamic vinaigrette prepared dressing. (The vinegar in the dressing literally slows the emptying of your stomach, so you still feel full, Agatston said.) For dessert, you can have sugar-free flavored gelatin.

Mid-afternoon snack: turkey roll-ups with cilantro mayonnaise. This consists of four slices of turkey breast, four medium lettuce leaves, cilantro mayonnaise, scallions and red bell pepper strips. The cilantro mayonnaise is made from reduced-fat mayonnaise, cilantro leaves, lime juice, soy sauce, and clove garlic.

Dinner: Grilled salmon with rosemary: consists of 1 pound of salmon, extra-virgin olive oil, lemon juice, salt, pepper, garlic, rosemary leaves, sprigs and capers. (Again, both the oil and the lemon juice slow digestion to keep you from getting hungry.) The vegetable is mashed cauliflower, mixed with butter substitute and salt and peppered to taste, which the doctor says tastes just like potatoes. Dinner is served with a tossed salad.

Dessert: Mocha Ricotta Creme, which is made of low-fat ricotta cheese, unsweetened cocoa powder, vanilla extract, sugar substitute, espresso powder and five mini chocolate chips, which contain very little sugar.

If you would like to find out about the Phases of diet click South Beach Diet.

Full South Beach Recipes and diet plans are available on the South Beach diet online page.

Here's some individual feedback on one visitors South Beach Diet experience.