“Beach Body” Recipes from South Beach Diet

The journey of reaching your weight-loss goal starts in the kitchen. And the South Beach Diet is all about enjoying a variety of nutrient-dense, fiber-rich, wholesome foods, so you’ll most likely be preparing more meals at home for you and your family. Whether you’re looking for quick and easy breakfasts, convenient lunch ideas, snacks on-the-go, or healthy weeknight dinners, we’ve got you covered. Here’s a great selection of recipe ideas throughout the day.

Breakfast Recipe

Filling up on a healthy and hearty meal will keep you energized all morning long — and that’s why breakfast has earned the reputation of most important meal of the day! Whether you’re running late for work or spending a Saturday morning in bed, these delicious breakfast recipes will jump-start your day.

Buttermilk Waffles With Jam

Prep time: 10 minutes | Start to finish: 15 minutes | Serves: 4 (1 waffle)

Details:

A warm waffle topped with your favorite jam makes a hearty and special breakfast anytime. Once prepared, these can be wrapped individually and frozen for up to three weeks. (Phase 2)

Ingredients:

  • 1 cup whole-wheat flour
  • 1 cup old-fashioned rolled oats
  • 1 tablespoon plus 1 teaspoon baking powder
  • 3 tablespoons granular sugar substitute
  • 3 tablespoons canola oil
  • 1 1/4 cups 1% or fat-free buttermilk
  • 1/2 cup water
  • 1 large egg
  • 3/4 cup sugar-free jam, any flavor

Nutritional Information:

360 calories
15 g total fat (2.5 g sat)
56 g carbohydrate
11 g protein
6 g fiber
490 mg sodium

Directions:

  1. Combine flour, oats, baking powder, salt, and sugar substitute in a medium bowl. Whisk together oil, buttermilk, water, and egg in a separate bowl. Pour the buttermilk mixture into the flour mixture and stir until combined.
  2. Heat waffle iron; coat lightly with cooking spray. Add a generous 1/2 cup batter per waffle and cook until browned and crisp, about 5 minutes. Dollop with jam and serve.

Lunch Recipe

Brown bagging lunch to work is not only budget-friendly; it also helps you make healthier food choices. And while eating homemade lunches may seem boring and less appetizing, there are several ways to spice up your meals to make them more flavorful. Try one of these easy-to-prepare lunches.

Provolone Chicken Melts

Prep time: 5 minutes | Cook time: 15 minutes | Serves: 4

Details:

These cheesy open-faced sandwiches are so gooey you’ll want to eat them with a knife and fork. You can use grilled, baked, or poached chicken instead of pan-cooked, if you prefer. (Phase 2)

Ingredients:

 

  • 4 (6-ounce) boneless, skinless chicken breasts
  • 4 teaspoons extra-virgin olive oil, divided
  • 4 slices multigrain bread
  • 1 large garlic clove, cut in half
  • 1 whole roasted bell pepper (from a jar), cut into 4 pieces
  • 4 (3/4-ounce) slices reduced-fat provolone or Monterey Jack cheese
  • Salt and freshly ground black pepper

 

Nutritional Information:

350 calories
12 g fat (3 1/2 g sat)
13 g carbohydrate
49 g protein
2 dietary fiber
340 mg sodium

Directions:

 

  1. Heat oven to broil.
  2. Lightly pound each chicken breast to an even thickness and season with salt and pepper. Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat. Sauté chicken until cooked through, about 5 minutes per side. Transfer to a plate.
  3. Lay bread slices on a baking sheet, drizzle with remaining oil, and rub with the cut sides of the garlic clove; discard garlic. Place under the broiler until toasted, about 1 minute.
  4. Top each bread slice with 1 pepper piece, 1 chicken breast, and 1 cheese slice. Broil until cheese has melted, about 2 minutes. Serve hot.

 

Dinner Recipe

Whether you’re managing a busy schedule and want something quick and easy, or you have time to prepare a special meal for your family, these flavorful dinner recipes are your answer. From classic dishes and family favorites to gourmet-style entrées, try one of these dinner recipes for your next meal.

Whole-Wheat Penne With Eggplant and Ricotta

Prep time: 15 minutes | Start to finish: 40 minutes | Serves: 4 (2 cups)

Details:

Tossing hot pasta with ricotta cheese creates a quick, creamy sauce that’s rich in taste and low in fat. Top this dish with fresh parsley or basil, if you have some on hand. (Phase 2)

Ingredients:

  • 2 tablespoons extra-virgin olive oil, plus more for pan
  • 1 1/2 pounds eggplant, cut into 1-inch cubes
  • Salt and freshly ground black pepper
  • 8 ounces whole-wheat or spelt penne
  • 1 small onion, thinly sliced
  • 3 garlic cloves, minced
  • 1 (14.5-ounce) can chopped tomatoes
  • 2 teaspoons balsamic vinegar
  • 1 cup part-skim ricotta cheese

Nutritional Information:

420 calories
14 g total fat (4 g sat)
62 g carbohydrate
18 g protein
12 g fiber
320 mg sodium

Directions:

  1. Heat oven to 450°F.
  2. Lightly coat a baking pan with oil. Place eggplant in the pan, drizzle with 1 tablespoon of the oil, season with salt and pepper, toss to coat, and spread in an even layer. Bake, stirring once, until eggplant is lightly browned, about 25 minutes.
  3. While eggplant is roasting, cook penne according to the package directions.
  4. Meanwhile, heat remaining oil in a large skillet over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more. Add tomatoes with juice and bring to a boil. Reduce heat to medium-low, cover, and simmer for 3 minutes. Stir in vinegar and season to taste with salt and pepper.
  5. Drain pasta, place in a large bowl, and add tomato mixture, eggplant, and cheese. Toss to combine, season with salt and pepper, and serve.

 

Snack Recipe

Nothing complements a meal like a healthy side dish and refreshing drink. Whether you’re entertaining guests or enjoying a quiet meal at home, these delicious add-ons and drinks are sure to be a hit. Plus, get easy on-the-go snack ideas to keep you feeling full and satisfied all day long.

Baked Sweet Potato Fries

Prep time: 5 minutes | Cook time: 30 minutes | Serves: 4

Details:

Sweet potatoes make these golden oven fries much healthier than the fried white potatoes we all grew up eating. If you want to add a spicy touch, use Hungarian hot paprika. (Phase 2)

Ingredients:

 

  • 2 medium sweet potatoes, scrubbed and dried
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/2 teaspoon paprika

 

Nutritional Information:

100 calories
3.5 g fat (0 g sat)
17 g carbohydrate
1 g protein
2 g dietary fiber
170 mg sodium 

Directions:

 

  1. Heat oven to 425° F. Slice each sweet potato lengthwise into 8 pieces. Toss with oil, salt, and paprika. Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.
  2. Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve

 

Dessert Recipe

Unlike other eating plans, dessert can be enjoyed on the South Beach Diet. In fact, it’s encouraged. Using healthy ingredients like fresh fruit, these delectable desserts are sure to satisfy your sweet tooth.

Peanut Butter and Jelly Cookies

Prep Time: 15 minutes | Start to Finish: 30 minutes | Serves: 12 (2-piece servings)

Details:

The not-too-sweet, deep nutty flavor — topped with a touch of fruit — is perfect for kids young and old. In fact, these cookies are so good that you’ll need to remind yourself that one serving’s the limit. (Phase 2)

Ingredients:

  • 3/4 cup granular sugar substitute
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1 cup creamy trans-fat-free peanut butter
  • 1 teaspoon baking soda
  • 1/4 cup sugar-free jam, any flavor

Nutritional Information:

140 calories
11 g total fat (2.5 g sat)
7 g carbohydrate
6 g protein
1 g fiber
210 mg sodium

Directions:

  1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
  2. Mix sugar substitute, egg, and vanilla with an electric mixer set on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.
  3. Form dough into 24 (2-teaspoon) balls and place on baking sheet 1 inch apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with 1/2 teaspoon jam.
  4. Bake until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack to cool completely.