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South Beach Diet Phase 1 Breakfast Ideas

Developed by cardiologist Arthur Agatston, the South Beach Diet is not your usual high-protein diet. Unlike other commercial diet plans, the South Beach Diet emphasizes healthy proteins and is considered a moderate-carb, as opposed to low-carb, diet. Like other carb-restricted diets, however, the South Beach Diet is divided into phases to help you adjust to the diet and promote weight loss.

About Phase 1

During Phase 1, your diet is limited to healthy proteins such as:

  • avocados
  • olive oil

For the Egg Eaters

400 Calorie Meal Ideas

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Breakfast during Phase 1 of the South Beach Diet is a breeze if you enjoy eating eggs 123. For example, you might make a three-egg omelet filled with 1 cup of spinach and 1 ounce of Swiss cheese. This meal contains 350 calories, 30 grams of protein, 5 grams of carbs and 23 grams of fat.

You might also like a crust-free individual quiche made with two eggs, 1 ounce of diced chicken breast, 1 ounce of cheddar cheese and 1/2 cup of diced onions and peppers. This meal contains 310 calories, 28 grams of protein, 3 grams of carbs and 25 grams of fat.

  • Breakfast during Phase 1 of the South Beach Diet is a breeze if you enjoy eating eggs 1.
  • This meal contains 310 calories, 28 grams of protein, 3 grams of carbs and 25 grams of fat.

A Focus on Dairy

This meal contains 315 calories, 11 grams of carbs, 26 grams of protein and 18 grams of fat.

Or try 1 cup of low-fat cottage cheese with 1/2 cup of diced zucchini, 1/2 cup of diced tomatoes and 1/4 of an avocado. This meal contains 335 calories, 30 grams of protein, 5 grams of carbs and 22 grams of fat.

Meatless Breakfast

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Even strict vegetarians can follow the South Beach Diet during Phase 1 of the plan 123. You might enjoy 1 cup of tofu scrambled with turmeric, 1/2 cup of peppers and 1/2 cup of zucchini in 2 teaspoons of olive oil, served with 1 cup of soy milk. This meal contains 385 calories, 24 grams of protein, 17 grams of carbs and 25 grams of fat.

A savory bean salad made with 1 cup of eggplant and 1 cup of tomatoes sauteed in 1 teaspoon of olive oil and tossed with 1 cup of garbanzo beans and served with 12 almonds may not be a conventional breakfast, but it makes a good meatless option during Phase 1. This meal contains 380 calories, 18 grams of protein, 40 grams of carbs and 15 grams of fat.

  • Even strict vegetarians can follow the South Beach Diet during Phase 1 of the plan 1.
  • A savory bean salad made with 1 cup of eggplant and 1 cup of tomatoes sauteed in 1 teaspoon of olive oil and tossed with 1 cup of garbanzo beans and served with 12 almonds may not be a conventional breakfast, but it makes a good meatless option during Phase 1.
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