South Beach Diet Phase 2 Meal Plans

I have been reached out by few readers asking to summarize the meal plans for phase 2. I have been procrastinating the job for quite sometime.Today I am sitting down to compile a list of Indian inspired dishes for Phase 2 of SBD. I will provide a sample menu for 14 days.

Day 1:

Breakfast: Oats with channa masala
Cook 1/2 cup raw old fashioned oats with salt in 1 cup water. You can add 2-4 oz 1% milk and stir to combine. Serve hot with channa masala . Garnish with chopped cilantro and onions.
Mid morning snack: 1/4 cup soy nuts or 12-15 roasted/raw almonds
Lunch: Methi murgh with chicken breast with whole wheat chapati/roti/tortilla (2 medium sized – about 45-50 calories each). Each as much chicken curry as you can to restrict your carb intake to 2 quantities of chapati/roti. Wrap the lunch with 1/4 cup non-fat yogurt with 1 small cucumber.
Afternoon snack: Masala chai .
Tea with 1% milk and natural sweetener like agave nectar or coconut palm sugar and 7-10 Somersault pacific salt snacks
Late evening snack: 1 stick non-fat mozzarella cheese
Dinner: Salmon cooked with tomato chutney (1 thick slab – about 10cm long) served over cooked quinoa (1/4 cup raw) and 8oz peppery rasam (soup)
Late night snack: Drink warm milk (5oz) with a teaspoon of turmeric powder and crushed pepper corns for better digestion and metabolism.

Day 2:

Breakfast: Oats with mushroom stir fry
Cook the oats and serve with mushroom curry
Morning snack: 1 apple
Lunch: 1/4 cup cooked white rice, carrot stir fry ( carrot sauteed with Indian spices and onions), lentil stew and non-fat yogurt.
Afternoon snack: Masala chai .
Tea with 1% milk and natural sweetener like agave nectar or coconut palm sugar and 7-10 Somersault pacific salt snacks
Late evening snack: 1/2 of a large banana
Dinner: Spinach chicken made with chicken breast. Serve with whole wheat chapati/roti/tortilla (2 medium sized – about 45-50 calories each). Each as much chicken curry as you can to restrict your carb intake to 2 quantities of chapati/roti. Wrap the lunch with 1/4 cup non-fat yogurt with 1 small cucumber.