South Beach meal plan, the flexible phase.
South Beach is a lower-carb program. It starts strict for two weeks, then relaxes to allow whole grains and fruit in measured amounts. This is that later phase, at about 1,500 to 1,700 calories and 85 to 100 grams of carbs. Alma can fit it to your goal.
Built from South Beach phases, Mayo Clinic advice.
The rules
Three rules from the program
Phase 2 is the relaxed one
Whole grains and fruit come back in measured amounts.
Protein at every meal
Lean protein first, then vegetables, then a small carb.
Fiber does the heavy lifting
Vegetables, lentils and berries keep you full on fewer carbs.
Sample week
Seven days in the later phase
About 1,500 to 1,700 calories a day, 85 to 100 g of carbs. Scale portions to your needs. Find your number
Day 1Monday
BreakfastSpinach and feta egg scramble2 eggs, 2 cups fresh spinach, 1 oz feta, 1 tsp olive oil, 1 cup strawberries
LunchChicken and lentil salad4 oz chicken breast, ½ cup cooked lentils, greens, cucumber, 1½ tbsp olive oil, lemon, 1 slice whole-grain bread
SnackYogurt with almonds and cinnamon¾ cup plain nonfat Greek yogurt, 24 almonds, cinnamon
DinnerBaked salmon with roasted asparagus5 oz salmon, 2 cups asparagus, 1 tbsp olive oil, lemon
About 1,680 kcal133 g protein86 g carbs
Day 2Tuesday
- BreakfastVeggie omelet with avocado3 eggs, peppers, onion and mushrooms in 1 tsp oil, ¼ avocado
- LunchTuna salad with cannellini beans1 can tuna in water, ½ cup cannellini beans, arugula, tomato, 1 tbsp olive oil, lemon
- SnackStrawberries with almond butter1 cup strawberries, 2 tbsp almond butter
- DinnerChicken breast with roasted broccoli5 oz chicken breast, 3 cups broccoli, 1½ tbsp olive oil, garlic, lemon
About 1,580 kcal122 g protein95 g carbs
Day 3Wednesday
- BreakfastCottage cheese with berries and chia1 cup low-fat cottage cheese, ½ cup raspberries, 1 tbsp chia seeds, 1 tsp honey
- LunchTurkey, kale and bean soup4 oz turkey breast, ½ cup white beans, 1 cup kale, tomato, 1½ tbsp olive oil
- SnackHummus with cucumber and peppers⅓ cup hummus, cucumber and pepper sticks, 12 almonds
- DinnerFlank steak with arugula salad3 oz flank steak, 2 cups arugula, tomato, ¼ avocado, 3 tbsp grated Parmesan, 1 tbsp olive oil
About 1,490 kcal120 g protein93 g carbs
Day 4Thursday
- BreakfastYogurt with blueberries and walnuts1 cup plain nonfat Greek yogurt, ½ cup blueberries, 3 tbsp walnuts
- LunchGrilled chicken Caesar with spinach4 oz chicken breast, romaine and spinach, ¼ avocado, 2 tbsp light Caesar, 2 tbsp grated Parmesan
- SnackAlmonds with strawberries1½ oz almonds, 1 cup strawberries
- DinnerBaked cod with lentils and peppers5 oz cod, ½ cup cooked lentils, roasted peppers and zucchini, 1½ tbsp olive oil
About 1,500 kcal126 g protein93 g carbs
Day 5Friday
- BreakfastEgg muffins with tomato and an orange2 egg muffins (2 eggs, 1 oz part-skim mozzarella, tomato), ¼ avocado, 1 small orange
- LunchSalmon salad with arugula on toast4 oz canned salmon, arugula, cucumber, 1 tbsp olive oil, lemon, 1 slice whole-grain bread
- SnackCottage cheese with berries and almonds½ cup low-fat cottage cheese, 1 cup strawberries, 24 almonds
- DinnerRoast chicken with Brussels sprouts4 oz chicken breast, 3 cups Brussels sprouts, 1½ tbsp olive oil
About 1,530 kcal119 g protein90 g carbs
Day 6Saturday
- BreakfastMushroom and spinach frittata2 eggs, mushrooms, spinach, 1 oz goat cheese, ¼ avocado, 1 tsp oil, ½ cup grapes
- LunchChicken and pepper stir-fry3 oz chicken breast, peppers and broccoli, 2 tsp sesame oil, ½ cup cooked brown rice
- SnackGreek yogurt with almond butter¾ cup plain nonfat Greek yogurt, 1 tbsp almond butter, 12 almonds
- DinnerSalmon with a big green salad5 oz salmon, mixed greens, cucumber, tomato, 1 cup green beans, 1 tbsp olive oil
About 1,610 kcal118 g protein100 g carbs
Day 7Sunday
- BreakfastEgg scramble with avocado and berries2 eggs, peppers and onion, ¼ avocado, ½ cup blueberries
- LunchSteak and roasted pepper salad4 oz sirloin, roasted peppers, greens, 1 oz blue cheese, 1½ tbsp olive oil
- SnackApple with almond butter and celery1 small apple, 2 tbsp almond butter, celery sticks
- DinnerHerb chicken with cauliflower mash5 oz chicken breast, 2 cups cauliflower mash with 1½ tbsp olive oil, 1½ cups green beans
About 1,700 kcal115 g protein94 g carbs
Shopping list
What to buy
Most days
Lean proteinChicken, turkey, lean beef, pork, eggs, tuna, salmon, codchicken breastsalmon
DairyGreek yogurt, cottage cheese, feta, Parmesan, blue cheesegreek yogurtcottage cheese
Now and then
Alma is not affiliated with, endorsed by or sponsored by South Beach Diet. The name belongs to its owner.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
Is this plan affiliated with South Beach Diet?
No. Alma is not affiliated with, endorsed by or sponsored by South Beach Diet. This page describes the program's published phases, as summarized by Mayo Clinic, and builds a sample week from them.
What is phase 1 of the South Beach Diet?
Phase 1 is the strict two-week start. Mayo Clinic describes it as cutting most carbs, including fruit, bread, pasta, rice, potatoes and sweets, and leaning on lean protein, vegetables and healthy fats. This page is the later, more flexible phase, not phase 1.
How many carbs are in this meal plan?
About 85 to 100 grams a day, spread across four meals, with 26 to 34 grams of fiber. That is higher than phase 1 and lower than a standard American pattern. The carbs shown are the total for each meal, so you can see where they come from.
How many calories is this meal plan?
About 1,500 to 1,700 calories a day, with 115 to 135 grams of protein and 85 to 100 grams of carbs. The calorie level suits some adults and not others, so scale the portions and use the calorie calculator for a starting number before you copy it.
Does South Beach work for losing weight?
Mayo Clinic lists weight loss as a possible benefit and notes the diet is generally safe, while adding that fewer refined carbs may also help cholesterol. What matters is whether the pattern is one you can keep. No plan, including this one, comes with a promised result.
Is South Beach the same as keto?
No. Keto keeps carbs very low, often under 50 grams a day, to push the body into ketosis. South Beach allows more carbs, especially after the first phase, and builds meals around vegetables, lentils and lean protein. Keto is a separate approach.
Can I do South Beach as a vegetarian?
Yes, with planning. Use eggs, Greek yogurt, cottage cheese, tofu, lentils, beans and edamame for protein, and keep bean portions in range since they carry carbs. Phase 1 is harder without meat, so a dietitian can help you build the protein.
Can Alma help me follow a lower-carb plan?
Yes. Log a meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100 that draws on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, so the meals repeat and the carb count stays visible.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.