Quick Weight Loss Diet Menu


If you are interested in losing weight quickly without compromising your health, the South Beach Diet offers menus of delicious, heart-healthy meals that will help you lose between 8 to 18 pounds in the first two weeks of the diet. With a few guidelines you can make good menu choices while dieting.


  • Phase 1

    Eat two slices of Canadian bacon; an omelet made of two eggs, herbs and low-fat cheese; and a cup of unsweetened herbal tea. You may vary this menu in any way that includes protein, vegetables and an unsweetened beverage. Since there are no limits to the amount of these food types you may consume (within reason), you may eat as much as you feel you need to be full.

Mid-morning Snack

  • Cut up one red bell pepper, and dip the slices into a low-carbohydrate bean or vegetable dip. Eat six roasted almonds, and drink a glass of V-8 juice or herbal unsweetened tea. Try to eat at least one protein and one vegetable source at each of your two snack times.


  • Grill a chicken breast in olive oil and rosemary. Create a tossed salad with fresh romaine lettuce, sliced bell peppers, cucumbers, tomatoes, one-half a boiled egg, four crumbled walnuts, the juice of one-half squeezed lemon and olive oil. Sprinkle 2 ounces of low-fat goat cheese and fresh herbs over the salad for added flavor. Drink water or unsweetened herbal tea. Your lunch should include a protein and a vegetable, as well as an unsweetened beverage. You may vary your menu, and portion sizes are flexible, within reason, but make sure you are getting these types of foods in your daily lunch.

Afternoon Snack

  • Eat five almonds or 14 roasted sunflower seeds. Stuff a piece of celery with 2 tablespoons of homemade tuna fish salad. Drink an 8-ounce glass of water. As with your mid-morning snack, try to include at least one protein source and one vegetable source.


  • Eat a small salad of mixed greens in olive oil and one baked or grilled pork chop with black pepper, salt and olive oil. Have two servings of vegetables, including one serving of legumes and one serving of fresh broccoli, spinach, peas or mustard greens. Drink unsweetened herbal tea or water with dinner, and include a dessert of up to 75 calories--mints, hard candies, a piece of chocolate or diet pudding are all good choices. Include at least one serving of protein, several servings of vegetables and a small amount of dairy, if you like, for your dinners. You may use up to 2 tablespoons of fat in your cooking or in dressing for your salad.


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