Phase 1 Food List

I noticed today that most people end up on my site in search for a list of acceptable foods for Phase 1 of the South Beach Diet. You wanted it, so here it is. This list was taken straight from the book “The South Beach Diet, Good Fats Good Carbs Guide” by Arthur Agatston, M.D. It was painfully time consuming, but I got every item listed here for you. Please keep in mind that where canned products are mentioned it is anticipated that there be no sugars added so be sure and read the labels!

aduki beans

plain vegetarian canned baked beans

black beans

black eyed peas

black turtle soup beans

butter beans

calico beans

chickpeas

chickpea hummus

canned vegitarian chili

canned turkey and bean chili

red kidney beans

brown pink or red lentils

lima beans

mung beans

navy beans

pinto beans

fat free refried beans

split peas

black soybeans

edamame soybeans

yellow fermented soybeans (natto)

yellow soybeans

kidney bean sprouts

lentil sprouts

mung bean sprouts

almonds

flaxseed

psyllium seeds

fat free, low fat, or reduced fat cheddar

fat free , low fat, or reduced fat cottage cheese

fat free or low fat cream cheese

fat free or reduced fat monterey jack

fat free or part skim mozza

parmesan or romano cheese

reduced fat provolone

part skim ricotta

low moisture part skim mozza sticks

fat free or reduced fat swiss

low fat 2% kraft singles

all regular eggs

omega eggs

quail eggs

deviled eggs

fried with pam eggs

omelets with veggies or plain, done with pam

pickled eggs

poached eggs

scrambled with pam eggs plain

chicken cesar salad no dressing

veggie burger – no bun

avocado

green olives

ripe black olives

canola oil

seltzer water

sparkling mineral water

black coffee reg or decaf

unsalted tomatoe juice

vegtable juice cocktail

brewed black or herbal tea

brewed ice tea unsweetened

horseraeish

lemon juice

lime juice

mustard

no oil salsa

soy sauce

tabasco sauce

taco sauce

vinegar

worcestershire sauce

black bean dip

baba ghannoush dip (eggplant)

guacamole

hummus

regular ranch dressing

regular mayonaise

au jus

red clam sauce

white clam sauce

marinara sauce

peanut sauce

pizza sauce, unsweetened

fat free beef hot dog

deli thin boiled ham sandwich meat

deli thin turkey ham sandwich meat

deli thin turkey pastrami sandwich meat

deli thin smoked turkey breast sandwich meat

turkey sausage

black bean burger

tofu hot dog

soy burger

tofu hot dog

liquid fat free creamer

fat free sour cream

reduced fat sour cream

frozen dessert cream topping, light or non dairy

1% buttermilk

fat free, 1%, or skim milk

fat free or low fat evaporated milk

plain soy milk

fat free or low fat yogurt

soy yogurt

brazil nuts raw

cashews raw or roasted

filberts roasted

macadamias raw

almonds raw

peanuts roasted

bottom round roas beef, braised

eye round beef roast, roasted

pot roast beef arm, braised

shank cross cut beef, braised

sirloin tip beef roast, roasted

london broil steak

porterhouse steak, broiled

sirloin strip steak, broiled

tbone steak, broiled

tenderloin steak, broiled

top sirloin steak, broiled

extra lean ground beef baked or broiled

centre loin pork chops, broiled

sirloin pork, broiled

top loin pork, broiled

center loin pork roast roasted

fresh ham, whole, roasted

half shank, roasted

sirloin pork roast, roasted

tenderloin prok roast, roasted

top loin pork roast, roasted

canadian bacon, grilled

boneless extra lean ham

boneless lean ham

artichokes

asparagus

green beans

bok choy

broccoli

brusssels sprouts

green or red cabbage

cauliflower

capers

celeriac

celery

chayote squash

chicory

chives

cilantro

collards

cucumber

radish

eggplant

endive

fennel

garlic

ginger

green onion

hearts of palm

kale

jicama

kohlrabi

leeks

lettuce

mushrooms

avacado oil olive oil extra virgin olive oil walnut oil sea bass striped bass bluefish carp catfish cod flounder grouper haddock halibut herring lingcod mackerel mahi mahi monkfish ocean perch orange roughy pike salmon – any kind shark rainbow smelt snapper sole sturgeon swordfish rainbow trout sea trout fresh tuna turbot whitefish whiting yellowtail canned anchovies in oil, drained canned salmon, drained canned sardines in mustard sauce, drained canned sardines in oil, drained canned sardines in tomato sauce, drained canned sardines in water, skinless canned tuna, light in oil/water, drained canned white tuna in oil/water, drained fresh clams fresh crab fresh crayfish fresh lobster fresh mussels fresh oysters fresh scallops fresh shrimp lemons limes pecans, dried pine nuts, dried pistachios, shelled soy nuts, roasted walnuts, dried almond butter cashew butter hazelnut butter no sugar added organic peanut butter pistachio butter sugar free halva flaxseed poppy seed pumpkin seed sesame seed sunflower seed, shelled greeh chilis, chopped jalapeno peppers, pickled peppers, roasted, whole, red or yellow jarred sauerkraut, drained chicken roasted without skin chicken stewed without skin turkey meat, light, without skin bean salad cesar salad with non creamy dressing cucumber salad in vinaigrette egg salad greek salad with olives and feta shrimp salad tomato salad with part skim mozza tossed green salad tuna salad regular cesar salad dressing regular italian dressing regular ranch dressing regular thousand island dressing balsamic vinaigrette, regular black bean soup bouillabaisse soup gazpacho soup lentil with or without ham soup miso broth tomato soup, non creamy splenda no sugar added fudgecicle sugar free popsicle atkins advantage shakes carb solution shakes eas advantagedge carb control shakes keto low carb shake slim fast meal shake mustard greens okra onions parsley snow pod peas sugar snap peas bell peppers, any color seaweed shallots forrel spinach alfalfa sprouts yellow summer squash spaghetti squash swiss chard tomato watercress water chestnuts wax beans zucchini