Phase 2 Recipes
continue with all Phase 1 breakfasts.
cereals, other grains, and additional fruits to your diet gradually.
Always read nutrition
label and ingredient list of any product you buy. Choose only cereals,
hot or cold, that are high in fiber and have no added sugars of any
For hot cereals,
avoid instant cooking-type cereals. Slow cooking, whole grain varieties
are the best choices.
Cold Cereal Breakfasts
Cereal, Milk, and Fruit
of cold cereal
3/4 to 1
cup low fat milk or soy milk
choice, such as strawberries, blueberries, fresh peach, banana
1 cup sliced strawberries
6 to 8 ounces of low fat, no-sugar-added vanilla yogurt
1/2 cup cereal
Layer in 2 dessert glasses. Serve at once.
Hot Cereal Breakfasts
Basic Cooked Oatmeal
1/2 cup old-fashioned oats (steel cut is best)
1 cup water (or low fat milk)
Dash of salt
Bring water (or milk) and salt to a boil in a
small saucepan. Stir in oats and turn heat down to low. Cook until most
of the liquid is absorbed, about 5 minutes or so, over medium heat,
stirring occasionally for creamier oats.
Serve as is, or use any of the suggestions below.
to serve cooked oatmeal
Suggestions can be
● Plain or sweetened with sugar substitute
of choice or sugar-free syrup
● Top with a little half & half or
● With 1/2 cup blueberries or strawberries
or cooked cinnamon apples
Chopped walnuts or toasted
● Chopped dried fruit, such as apricots
or plums, and be sure the dried fruit does not have any added sugars
● Add ground flax seed for extra fiber
● Peanut Butter Oatmeal and No-Cook Summer Oatmeal
(see recipes below).
No-Cook Summer Oatmeal
Recipe from Dr. Weil. This is an easy, warm weather version of oatmeal.
Put it together the evening before you want to eat it.
1/2 cup rolled
unsweetened applesauce, preferably organic
1 small apple,
preferably organic, cored and diced
1/2 cup low fat
milk or soy milk
chopped nuts, ground flaxseed (optional)
or sugar-free maple syrup to taste (optional)
Mix the oats,
applesauce, apple, and milk in a bowl. Chill overnight. Before serving,
sprinkle with dried fruit, chopped nuts, or ground flaxseed if you like.
Taste before adding any sweetener. It might be sweet enough.
Note: Use only
dried fruit that has no added sugars. Dried apricots and prunes are
serving. From a forum.
cup dry old-fashioned oats
cup low fat milk
dried apricot halves, cut into quarters
tablespoons crunchy, natural peanut butter
teaspoon ground cinnamon
microwaveable bowl, combine the oats, milk, and apricots. Microwave on
high for 3 minutes. Stir in the peanut butter and cinnamon.
Note: It would be better to cook this in a saucepan on
Yogurt and Cottage Cheese Breakfasts
Four servings. From a magazine.
16 dried, pitted prunes, quartered
1 teaspoon lemon juice
2 cups plain yogurt (or no-sugar-added vanilla)
Splenda or other sugar substitute to taste
Put ingredients into food processor. Using steel
blade, process all ingredients on high until smooth. Pour into four serving
dishes and chill.
Fresh Fruit and Yogurt
6 to 8 ounces of nonfat, no-sugar-added yogurt
(plain or vanilla)
1 serving fresh fruit
from:1 peach, 1 apple, 1 pear, 1 cup strawberries,
1/2 cup blueberries,
1/4 cantaloupe, 1/2 grapefruit, 1 orange, or 1
Cottage Cheese (or
Yogurt) with Apples
serving. Posted by patticake3 on the Prevention SBD forum.
apple, diced (with or without the skin)
1 to 2
tablespoons water (just enough to keep apples from drying out)
Cinnamon to taste
fat free or low fat cottage cheese
and microwave apple, water, and cinnamon for 1 1/2 to 2 minutes, or until
apple is soft. Stir and serve over cottage cheese or vanilla yogurt.
Egg, Bread, and Fruit
1/2 grapefruit (or other fruit serving—see list)
1 egg, any style (scrambled or fried in about 1
teaspoon olive or coconut oil)
1 slice 100 percent whole wheat or whole-grain bread
Note: If desired, can top toast with
sugar-free, all-fruit spread.
Egg and English Muffin
6 ounces tomato juice or V-8 juice
1 egg, any style (scrambled or fried in about 1 teaspoon olive
or coconut oil)
1 100 percent whole wheat English muffin, toasted
1 or 2
teaspoons butter on muffin, if desired, softened for easy spreading
use a trans-fat-free margarine)
Creamed Eggs on Toast
slices 100 percent whole wheat or whole grain bread
boiled eggs, peeled
tablespoons half & half
and pepper to taste
tablespoon butter or trans fat free margarine
bread slices and place on a plate. Chop eggs and mix in a saucepan with
butter and half & half. Warm through, stirring constantly, until slightly
thickened. Pour over toasted bread and serve.
Easy Mini Quiche
12 servings. From
12 slices 100
percent whole wheat or whole grain bread
1 onion, grated or
1/2 cup shredded
1 cup low fat milk
1 teaspoon dry
1 pinch black pepper
(or more to taste)
optional ingredients—see note*
Preheat oven to 375
degrees F. Lightly grease muffin tins (two 6-cup regular
size muffin tins).
Trim or cut bread
into circles (the size of the bottom of the muffin tins). Place circles in bottom of muffin tins. Distribute the onion
and shredded cheese evenly between the muffin tins.
In a medium bowl,
combine milk, eggs, mustard, and pepper. Divide between the muffin tins.
Bake in preheated
oven for 20 minutes, or until a toothpick inserted into the center of a
quiche comes out clean.
*Note: You could get
really creative with these. Some suggestions from various reviewers on the
Web site: Add
finely chopped red pepper and green onions for taste and color. Vary the
cheese types. Add
some garlic powder. Add some chopped tomato. Add a little bit more milk
and use 6 eggs instead of 4 (that will give you 1/2 egg per quiche cup). Don’t
trim the bread, but rather mold it to the muffin tin as the crust (larger
size muffin tins would work better for this).
Fruit, toast, and cheese
1/4 cantaloupe (or other fruit serving—see list)
1 slice toasted 100 percent whole wheat or
whole grain bread
1 ounce sliced Cheddar cheese
then top bread
with cheese, and broil until cheese melts.
1/4 cup low fat cottage cheese
1 slice multigrain or 100 percent whole wheat bread
Cinnamon to taste
Toast the bread. Spread with the cottage
cheese. Sprinkle with the cinnamon and broil until bubbly, 2 to 3 minutes.
and Onion Toast
tablespoons finely chopped onion
1/4 cup shredded low fat cheddar cheese
multigrain or 100 percent whole wheat bread
Lightly toast bread in toaster oven. Sprinkle the grated cheese and the
finely chopped onion on the toast, and place it back in toaster oven until
cheese melts and onion is browned.
Cream Cheese-Pecan Spread
Neufchatel cream cheese
Polyner’s sugar free preserves (sweetened with Splenda, any variety)*
3/4 cup toasted, chopped pecans
cream cheese in bowl and let it get to room temperature for easier
mixing. Add the preserves and pecans and blend well. Keep refrigerated.
on toasted bagel or English muffin, which should be 100 percent whole
wheat or whole grain and with no added sugars.
*Can use an all-fruit
spread if desired and if avoiding sugar substitutes. (The all-fruit
spreads are not approved for the South Beach Diet because of the high
sugar content; however, the amount per serving in this spread is small
and the spread tastes a little better with the
One serving. From Sugar Busters Quick & Easy
Cookbook: Once you have ceased eating refined sugar, this toast tastes
like cake. For a little extra flavor, add two strips of any citrus peel
to the pan (lemon, orange, or lime) while you are heating the oil.
2 tablespoons olive oil
2 slices stone ground whole wheat bread
Pour the oil into a medium nonstick skillet
over medium heat. Add the bread to the skillet, quickly turning to coat
the slices on both sides with the oil. Cook until the toast is well
browned, about 1 minute per side, taking care not to let it burn.
Serving suggestions: Enjoy it alone with
coffee, tea, or low fat milk. Can also serve with sugar-free preserves (Polyner
is a good brand), fried or scrambled egg, fruit or veggie, cottage
cheese, or whatever you think would go good with the toast.
French Toast—no syrup
One serving. Adapted from
Busters Quick & Easy Cookbook.
1/3 cup low fat milk (I use 1/4 cup)
teaspoon pure vanilla extract (not imitation vanilla)
teaspoon ground cinnamon
1/4 teaspoon ground nutmeg (optional, to taste)*
substitute to taste
tablespoon olive oil or coconut oil
whole-grain bread (with at least 3 grams fiber per slice)
shallow bowl, beat the egg with a fork just until blended. Add milk,
vanilla, cinnamon, nutmeg, and sugar substitute and mix well. Add the
bread and soak for about 5 minutes. (See note below.)
bread over and continue to soak for a few minutes more, until all the
egg mixture has been absorbed.
oil in a medium skillet over medium heat. Add the bread and cook until
well browned, 1 to 2 minutes per side.
with additional dusted cinnamon, if desired.
*If you can find fresh nutmeg, grate about a
teaspoon (or to taste) for this recipe instead of using the dried.
Note: I pour the mixture into a shallow pan large enough to hold both
pieces of bread without stacking them (toaster oven pan works good).
Vegans must avoid milk and eggs, which are two of the
ingredients for traditional French toast. Here’s a version I found
somewhere, but don’t remember where. Experiment with flavored soymilks.
2 slices whole grain bread
Soy milk (maybe 1/4 to 1/3 cup)
1 teaspoon cinnamon
Salt to taste (optional)
Sugar free maple syrup
Mix the soy milk and cinnamon (and salt if using) in a
large bowl. Mix well with a whisk.
Soak the bread in the mixture until it soaks up all of it.
Remove from the bowl and place on a nonstick skillet, preheated over a
medium high heat. When the liquid begins to solidify, flip the bread.
Cook until both sides are slightly browned. Serve with syrup.
1/2 cup old-fashioned
1/4 cup low fat cottage
1 teaspoon pure vanilla
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
Process the oatmeal,
cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender
Spray a nonstick skillet
with cooking spray (or use a nonstick pancake grill pan). Add the batter and
cook over medium heat, browning on one side, flip and brown on the other side.
Makes one huge pancake or two smaller pancakes.
You can top the pancake
with a low sugar or sugar-free syrup of your choice, or other appropriate
Makes 12 pancakes (four servings, enjoy 3 as a serving). From the
03/05/05 SBD Online’s The Daily Dish (also in The South Beach Diet™
cup buckwheat flour
cup whole wheat flour
tablespoon baking powder
cup unsweetened applesauce
teaspoon vanilla extract
medium bowl, thoroughly combine the buckwheat flour, whole-wheat flour,
egg, and baking powder, mixing until evenly blended. Add the water,
applesauce, and vanilla extract, and stir until only small lumps remain.
a large nonstick skillet coated with cooking spray over medium heat.
Working in batches, pour the batter into the pan and cook for 2 to 3
minutes, or until the bottom is browned. Turn and cook for 1 to 2
minutes longer, or until golden brown. Remove to a plate and keep warm.
Repeat to make a total of 12 pancakes.
Pancakes (using a mix)
This is a slight variation of directions on
the package. Mix contains no sugar or trans fats, and 1/2 recipe (one
serving) has 7
grams of fiber.
2/3 cup Arrowhead Mills Buckwheat Pancake &
2 teaspoons olive or coconut oil
3/4 cup low fat milk (or plain soy milk or
Beat egg briefly with fork, just to mix the
yolk and white. Add oil, milk, and mix; stir with spoon just until lumps
Cook on preheated (375 to 400 degrees F)
pancake griddle (lightly oiled if needed, and a cast iron griddle is
best). Brown on one side, flipping when bubbles form and edges start to
dry; brown on other side.
*Note: Can use more or less liquid for
thinner of thicker consistency.
Using soy milk doesn’t brown the pancakes as well as
using milk. Can also add some cinnamon and/or vanilla
extract to taste.
From nutritionist Marilyn Drew, Ph.D., “The
carbohydrates in buckwheat don’t have the same insulin-raising,
fat-storing effects (as wheat flour), so it doesn’t cause the spikes in
blood sugar that make you crave fattening foods and gain weight.”
on SBD forum. Makes 14 silver dollar size pancakes.
cup ricotta cheese
cup vanilla-flavored , no sugar added whey protein powder*
teaspoon baking powder
a heavy skillet or griddle with nonstick cooking spray and place it over
medium heat. In a mixing bowl, whisk together the eggs and ricotta until
quite smooth. Whisk in the whey protein powder, baking powder, and salt,
only mixing until well combined.
batter onto the skillet or griddle by the tablespoonful. When the bubbles
on the surface of the pancakes are breaking and staying broken, flip them
and cook the other side.
Serving options: trans fat free margarine, sugar-free syrup, sugar-free
jelly or jam, Splenda and cinnamon, a few mashed berries sweetened with Splenda, homemade berry sauce or cooked apple toppings.
*Such as Naturade 100% Whey
Makes six 4-inch
“I actually think these low carb pancakes taste better than the old
white flour kind, and almond meal is healthier as well. Almond meal
differs a bit from one batch to the other, so you may have to adjust the
amount of liquid to get the thickness you want.”
1 cup almond
1/4 cup water (for
puffier pancakes, you can use sparkling water)
2 tablespoons oil
1/4 teaspoon salt
sweetener of choice
ingredients and cook as you would other pancakes. Can use a nonstick pan
with a little oil. The only real difference is that they won't "bubble"
on top the same way. Flip them when the underside is brown.
sugar-free syrup or sugar-free fruit topping.
Each pancake has 1 gram effective carbohydrate, plus 2 grams of fiber, 6
grams of protein, and 155 calories.
These might be better for lunch or brunch
than for breakfast
Black Beans with Salsa on Toast
At Maya Caribe,
in Cancun, Mexico, you can fall out of your hotel bed onto the beach and
be served a local breakfast of beans with toast. The salsa is a real
eye-opener. Recipe from Maya Caribe, Cancun, Mexico, printed in The
Best in the World, edited by Neal Barnard, M.D.
1 can (15 oz) black beans
Salt, garlic powder, and cumin to taste
1 teaspoon thinly sliced fresh jalapeno*
1 large tomato, diced
1/4 cup diced onions
4 slices of your favorite toast or tortillas (make this
whole grain, SBD appropriate)
Heat and mash the beans. Make salsa: Mix the jalapenos,
tomatoes, and onions, adjusting amounts to taste. Serve the beans and
salsa on 100/% whole wheat toast or tortillas.
If you prefer, cook 1 cup dry beans for 2 hours after
soaking them overnight. After cooking, season them with salt, garlic
powder, and cumin. Proceed with recipe.
*Note: Could use chopped
jalapeno peppers from a can.
Gourmet Beans On
Aunt Nettie at
Whole grain bread
more 15-oz. cans of vegetarian beans in tomato sauce or chili beans
those that have no added sugars)
Thick tomato slices
sweet onion slices (optional)
Slices of Follow Your Heart Gourmet Cheese Alternative, cheddar or nacho
the slices of bread on a baking sheet, and top each slice with a
generous serving of beans, covering the entire surface of the bread.
a slice of tomato and, if desired, a slice of onion.
Arrange slices of cheese over the top, and place the baking sheet under
the broiler, about 3-inches from the heat source. When cheese is
bubbling and beginning to melt, remove and serve with knives and forks.
Allow 1 or 2 slices of bread for each person, and have extra beans,
tomatoes, onions, and cheese on hand for extra helpings.
servings of 1 topped pita half each. From Kraft. Add a good source of fiber to your diet with the whole wheat pita in
this creamy morning entree.
1 whole wheat pita
bread, cut horizontally to form 2 rounds*
PHILADELPHIA Light Cream Cheese Spread
(softened to room temperature for easier spreading)
apple, thinly sliced
1/4 cup KRAFT 2%
Milk Shredded Reduced Fat Cheddar Cheese
Dash of ground
Place 1 of the
pita rounds, cut side up, on each of 2 serving plates; spread evenly
with cream cheese spread.
Top evenly with
apples and cheddar cheese; sprinkle lightly with cinnamon.
serve with a Morningstar or Boca veggie sausage patty or links, if
*If the pita is already halved from the package, then split to form 4
with Broccoli Frittata
Recipe from Dr. Weil. This hand-held breakfast offers a rare chance of
working broccoli into your breakfast. It's particularly convenient if
you keep some chopped broccoli in your fridge to add to stir fries and
other quick dishes.
1 whole wheat pita
1/2 cup broccoli,
cooked and chopped
parmesan cheese (optional)
1 tablespoon salsa
(with no added sugars)
Beat the eggs in a
bowl. Chop the cooked broccoli finely in a food processor or by hand.
Fold the broccoli, salsa, and cheese into the eggs and stir fry them on
a nonstick pan sprayed with cooking spray until the egg is set. In the
meantime, pop the whole wheat pita in the toaster. Slice the pita in two
and pile the scrambled egg mixture between the layers.
low fat sandwich.
cup low fat cottage cheese
teaspoons sugar-free strawberry preserves (Polyner’s is good)
100% whole wheat pita bread, halved
cottage cheese and jam; spoon evenly into pita pockets. Serve
Grab a napkin or
paper towel to hold the sandwich and a banana (or other fruit) to help
round out the meal.
1 egg, beaten with
fork (or 1/4 cup cholesterol-free egg product)
Salt and pepper to
1 (100 percent
whole wheat) English muffin, split, lightly toasted
1 slice 2% sharp
1 slice turkey
skillet with cooking spray, and heat over medium heat. Add beaten egg,
salt, and pepper, and cook on medium heat 3 minutes or until set,
Spoon egg onto
muffin half; cover with cheese and turkey slice. Top with remaining
suggestions: Use deli turkey, or use some thin slices of Jennie-O
turkey, which you can also heat or brown in skillet before adding to
1 whole grain English muffin
1 Morningstar Farms veggie sausage patty
1 tomato slice
1 egg, beaten with fork (or 1/4 cup egg product
such as Egg Beaters)
Salt and pepper to taste
Cook patty in skillet with small amount, about
1 teaspoon, olive oil. When done, remove patty and scramble the egg in
same skillet, adding salt and pepper. Meanwhile, split and toast the
Make sandwich with patty, egg, and tomato
slice. You can also sprinkle with some shredded cheese, if desired.
If eating on the run, wrap sandwich in foil before walking out the
4 frozen Morningstar Farms veggies sausage patties
1/4 cup mayonnaise (with no added sugars)
1/4 cup plain, low fat yogurt
1 tsp. country
or coarse ground mustard
1 tsp. yellow mustard
2 100% whole wheat or whole grain English muffins, toasted
1 large plum tomato, cut into 8 slices
Chopped fresh parsley or paprika (optional)
Cook patties as directed on package.
Meanwhile, make sauce: mix mayonnaise, yogurt, and both mustards in
small saucepan. Cook on medium heat 3 to 5 minutes or until warmed,
Cover each muffin half with 2 tomato slices, 1 breakfast patty, and
sauce. Sprinkle with parsley.
Substitutions: Can use spicy brown mustard for country
mustard. Can use a small tomato, cut into 4 slices, instead of the plum
tomato, using 1 tomato slice for each sandwich.
Note: The sauce might be good served over hard-boiled eggs.
Phase 2 Breakfast Cakes, Bars, and Cookies
canola oil (or other appropriate oil)
unsweetened applesauce (preferably organic)
1 cup granular
2 cups uncooked
1/2 cup whole
1/4 teaspoon salt
In large mixing
bowl, beat eggs with fork. Add oil, applesauce, Splenda, and vanilla;
stir to mix. Add remaining (dry) ingredients and mix well. Pour into a 9
inch square baking pan, sprayed or buttered (Pampered Chef stoneware
works fine). Bake at 350 degrees for 20 to 25 minutes. Cool before
can use Quick Oats, but not instant oats.
you can’t tolerate wheat, try a substitute such as almond flour/meal, or
In Phase 3, you can add
1/2 cup of chopped dried fruit (apricots, prunes, or whole raisins, or a
combination to equal 1/2 cup).
Main Diet Page ●
This page on-line October 23, 2003