Vegetarian South Beach Diet Plan

Vegetarian South Beach Diet Plan allows other sources of protein replace meat.
vegetables salad

It is easy to adapt the South Beach Diet for vegetarians. Instead of lean meats there are other sources of protein such as beans, legumes and soy products. Fruit and whole grain foods are allowed in moderation in the second and third phases of the diet. Low fat dairy products and eggs are allowed with more permissive vegetarian versions.

See also South Beach Diet Vegetarian Recipes.

Phase 1

During Phase 1 meat substitutes are allowed together with other protein providers such as:

Legumes
  • black beans, broad beans, butter beans, chickpeas, kidney beans, lentils, Lima beans, navy beans, Pigeon beans, soy beans, split peas
Vegetables
  • artichokes, asparagus, broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplants, lettuce, mushrooms, spinach, alfalfa sprouts, spaghetti squash, summer squash, tomatoes, turnips, water chestnuts, zucchini
Cheese (fat-free or low fat)
  • American, Cheddar, cottage cheese, cream cheese, Feta, Mozzarella, Parmesan, Provolone, Ricotta, Swiss, string
Milk
  • fat-free, ½ cup/a day, soy milk, yogurt
Eggs or substitute
  • the use of whole eggs is not limited for healthy persons (unless otherwise directed by your doctor)
Tofu
  • the use of whole eggs is not limited for healthy persons (unless otherwise directed by your doctor)
Meat substitutes, low fat versions
  • bacon, simulated, black bean burger, chicken patties and nuggets, hot dogs, Tofu Pup, sausage, soy crumbles and patty mixes, wheat gluten, soy nuts, Shoyu, Tamari, Miso, Tempeh, soy burger, Veggie burger
Nuts
  • almonds, cashews, flax seeds, pecans, macadamia nuts, peanut butter, peanuts, pine nuts, pistachios, walnuts
Seeds
  • pine nuts, pumpkin, sesame, sunflower
Fats
  • canola and olive oil, mayonnaise

Phase 2

Phase 2 of the South Beach Vegan diet permits adding gradually more carbs:

Fruits

Increase gradually from 1 serving to 3 servings day.

  • 1 small apple, 4 whole fresh or 7 dried apricot halves, ¾ cup blueberries, ¼ or 1 cup chunks cantaloupe, 12 cherries, ½ grapefruit, 15 grapes, 1 kiwi, ½ mangoe, 1 orange, 1 medium peach, 1 medium pear, 2 plums, ¾ cup strawberries
Vegetables
  • beets, carots, corn, potatoes, yams
Starches

Increase from 1 starch serving daily (with only one meal) to 2 or 3 total servings for the day.

  • barley, quinoa, bulgur, bagel, bread
  • multigrain, oat and bran, rye, whole-wheat, cereal
  • kasha, kellogg, oatmeal, muesli, couscous, muffins
  • bran, pasta, peas, pita, potato, brown rice, wild wheat
Milk and Dairy
  • 1-1½ cups daily
Snacks
  • optional

Phase 3

Designed for maintenance, this phase allows a great variety of foods. The choice is up to you, as reaching this phase you apply the information about nutrition acquired so far and can enjoy, in moderation, according to individual needs, the right types of foods.

There are some additional foods in Phase 3:

Fruits (up to 3 servings daily)
  • ½ bananas, ½ cup canned fruit, ½ cup fruit juice, ½ cup pineapple, 2 tablespoons raisins, 1 cup watermelon
Starches (up to 3 — 4 servings daily)
  • ½ refined wheat bagel, 1 slice refined wheat/white bread, ½ cup cornflakes, 1 ounce Matzo, ½ cup white flour pasta, 1 medium baked potatoe,½ cup instant potatoes, ½ cup white flour pasta, 1 ounce pretzels, ½ cup white rice.
  • A multi-vitamin and omega-3 supplement is recommended for vegetarians. Also, a calcium supplement during Phase 1 is highly advisable.