Index of South Beach Diet Phase One Recipes Featured on Kalyn’s Kitchen

Recipes on these pages are South Beach Diet Phase One Recipes I’ve cooked and featured on Kalyn’s Kitchen. (All Phase One recipes are Low-Carb and/or Low-Glycemic and some are Keto.  These recipes are Grain-Free, which makes them Gluten-Free, and many can be Paleo or Whole 30 approved.) 

There’s now a South Beach Diet Phase One Photo Index!

You can find Phase One Recipes from other blogs in the South Beach Diet Phase One Monthly Recipe Round-ups.

Use the Recipes-by-Diet-Type Photo Index Pages to find more recipes for a particular diet.)

Phase One Recipes for Appetizers, Dips, Lettuce Wraps, Salsa, Sauces, and Snacks

Phase One Breakfast Recipes

Phase One Recipes with Beef, Pork, or Lamb

Phase One Recipes with Chicken, Turkey, or Turkey/Chicken Sausage

Phase One Dessert Recipes

Phase One Recipes with Fish and Shellfish

Phase One Salad and Salad Dressing Recipes

Phase One Soup, Stew, or Chili Recipes

Phase One Vegetable and Side Dish Recipes

Phase One Recipes for Vegetarian Main Dishes, Main Dish Salads, Side Dishes, Soups, and Side Salads

(I can make mistakes, so if anyone finds a recipe on these pages that doesn’t seem to be phase one, I’d appreciate you letting me know in a comment.)

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77 comments on “Index of South Beach Diet Phase One Recipes Featured on Kalyn’s Kitchen”

  1. Very timely and very handy. Thank you!

  2. This is an absolute treasure trove. I just printed a bunch off to plan for the week, YEE HAW! Thank you so much for this resource. I'm passing it along with gusto!

    I do have a question: In my South Beach book, I could swear lentils and other legumes are NOT listed as part of phase one. I wonder if I have an old edition? It's been several years since I bought it and did it in earnest (it worked great and I have applied Phase 3 principles for MOST of the interim; it's baby weight I have to lose now). I could very well be outta the loop.

    — Anne

  3. Elmey, you're welcome!

    Anne, I know they have changed several things since the first book came out, but the latest South Beach Diet Supercharged has a whole section of beans and legumes that are allowed, pretty much every type you can think of. The book recommends start with 1/3 to 1/2 cup serving size, which is why I eat them sparingly or in dishes where there are meat and vegetables with the beans. You might want to get the new book, it has an extensive list of what's allowed compared to the earliest one.

  4. Thank you so much! That is really helpful to know. I rely a LOT on legumes, for both nutrition and frugality. I will definitely pick that up!

  5. Hello

    My name is Geetha from San Jose, CA. I want to know if we are allowed all kind of lentils. Also want to know if we are allowed honey, and cough syrup (Robitissin DM).


  6. Geetha, you can eat any type of lentils, but for phase one the suggested serving size is 1/3 to 1/2 cup. Honey is not allowed. I have no idea about cough syrup, but if it contains sugar it wouldn't be good for the diet.

  7. This is an AWESOME blog! I did this diet once before but after several years I've gotten away from the principles! I'm on day 3 now! Thank you for all these resources – they will contribute to my success!

  8. Anonymous, thanks! Love to hear that the blog is useful for other people, since it certainly helps keep ME on track!

  9. Glad I found you! I too have started my first blog and added you to my favorite links. I love your recipes and plan to try many of them. I just started back on the South Beach Diet and am now in my second week of Phase 1. 5lbs down and 43 to go!

  10. Susan, good luck. Having a blog should help keep you on track, it sure does for me!

  11. My husband & I did the SBD about 6 years ago & it worked great, but over time we have fallen back into the old bad habits. I am preparing my kitchen & panty to start over. I have recently purchased the SBD cookbook & just today discovered your site. I am very excited to get going after reading some of your recipes! I need to lose at least 25 lbs & my husband needs to lose about 40, so we will be re-educating ourselves . Hugs to you for this great find today.

  12. Claudette, I think we all fall off the wagon once in a while; the trick is getting right back on!! It sounds like you're on your way, good luck.

  13. Hi Kalyn, my name is Gretchen and I'm currently hanging out in Roseville, CA visiting friends and
    I'm starting the south beach again after putting on many pounds after being diagnosed with cd. But here's my question, on phase 1 are we allowed grains like quinoa or millet. I've found a couple of recipes that call for this in phase 1, but I'm not sure it's really allowed. What's your take on this.

  14. Gretchen I don't think those are approved for phase one.

  15. Hi, I'm on Phase one of the south beach diet and it's going ok but i'm alreadt getting sick of eating eggs in the morning. Usually i hate eggs but i'm forcing myself to eat them, i'm adding alot of other ingredients. My question is whether or not there is anything else that i can have other than eggs on phase one?

  16. Kalyn,
    Thank you so much for these recipes. I have just started the SBD and needed some different recipes than those that were in the book. I want to lose at least thirty pounds. I cant wait to see those pounds fly off!


  17. Becca, you're welcome, and good luck with those 30 pounds!

  18. Kalyn,

    I once found a recipe of yours for a phase 1 soup that had cilantro, cannelini beans and diced tomato. I have searched the recipes and can not find it. My kids even like it. I did not print it and would love to make it again. I love your recipes and website!



  19. Randy, I can't think of what that recipe might be. You could try entering those ingredients into the search box up and see what recipes come up.

    Are you sure it wasn't pinto beans, because Spicy Pinto Bean Stew seems like a recipe kids might like.

  20. Thank you so much for these amazing recipes. I'm on phase one right now and have used your webpage extensively. I'm trying to lose 30 pounds before my wedding in July of 2011. My fiance is also have a wonderful time eating new recipes. Definitely has helped us get out of the rut of the 5 meals we ate repeatedly before SBD! =)

  21. Allison, you're welcome. Glad to hear the recipes have been helpful for you.

  22. Kalyn, I recently discovered your recipes while searching for something different to do with chicken on SBD. I love every one I've tried so far!! (well, Nuclear Cheesecake wasn't a big hit, but the fault was mine. I had only whipped nonfat cream cheese, and I seriously overcooked it. But I'm going to try it again!)
    Thank you for this outstanding resource.


  23. Terry, glad you are enjoying the recipes. I'm not sure what nuclear cheesecake is though?

  24. In phase one are there any other desserts besides jello and cottage cheese desserts?

  25. Anonymous, there are some ricotta-based desserts in the South Beach Diet cookbooks, but I'm not too crazy about them.

  26. After I wrote the post I went back and looked at my recipes – Nuclear Cheesecake was from another site of SB recipes, not yours. It is a phase 1 dessert that is not ricotta, which I appreciate. We add fresh strawberries as a topping on phase 2. It's a no crust cheesecake which is 'nuked' in the microwave, hence the name.


  27. Terry, thanks for clarifying; I couldn't think of anything called nucleur cheesecake that I had made or mentioned.

  28. Thank you for sharing your recipes! I greatly appreciate that you include pictures not just of the finished product, but also of the steps along the way.

    I'm another person who has loosely followed the principles of South Beach for several years, but recently found myself straying too far and too often. Your recipes remind me that there are plenty of options for tasty, healthy food. Thank you!

  29. Anon- we all stray! The important thing is to get back to it.

  30. My husband and I just heard about the SBD last week and decided to try it. I'm still waiting for the book from the library, but I was able to find the basic principles online to start this week. I figured, "I can do anything for 2 weeks," but I wasn't excited about everything I had to give up in Phase 1. And then I found your blog. I can't believe how many delicious recipes you've got here – what a fabulous resource! Thanks for making this that much easier for me and everyone else trying to make the transition to a healthier way of life.

  31. Jenn, you're welcome; hope it is useful to you.

  32. I'm about to start the South Beach diet… maybe in my next weeks meal plan. I'm already trying to apply some of the basic principles.

    I was so happy to find your site! I think it'll be a great tool in helping me plan meals.

  33. Jody, I'm always glad to hear that the blog is helpful to someone; good luck!

  34. Awesome site. So glad that I happened onto it. My daughter is vegeterian and I would like to revisit the South Beach diet. I look forward to getting your recipes!!

  35. Kathy, thanks! Hope you will enjoy the recipes.

  36. Hi. I'm new to South Beach and have been on it for about a week or so and doing well (down 3 lbs – yay!) I've done Atkins before and while they seem a little similiar I'm liking SB MUCH more. I was wondering if the following can be used on Phase One:
    Cool Whip, Good Seasons salad dressing packetil(with Olive Oil) and tuna with low fat mayo?

  37. I'm not sure about Cool Whip; I don't see it anywhere on the list of things that are allowed. but it's not on the list of things to avoid either. I'd check the sugar grams, and if it's more than 2-3 grams of sugar per serving I wouldn't use it.

    The salad dressing made with a packet and tuna with low-fat mayo should be fine.

    Good luck!

  38. Thanks so much! I can't believe how much information is on your blog! This is really a great resource.

  39. Glad it's useful for you.

  40. I am so pleased that I found this web-site. 3 Years ago I lost 80lbs on SB, swore I'd never go back to being obese again and here I sit today having gained back 52lbs. I'm so depressed about it. I need to communicate with someone on line that is going through the same thing as me to encourage one another. Is this where I should be or do you know of an on-line forum that I can use? I will definitely use your recipes as I try to get back on track.

  41. Good luck with your re-commitment to South Beach. This is just a recipe site, with no forum here. I know there are some online forums, but I don't know where they are. I would try googling "South Beach Forum." Also check the official South Beach Diet site. I'm sure they would have a forum there.

  42. I am new to the south beach diet. I have done it before and lost a little weight but it was hard for me to stick to. I am giving it another try, and so far so good (only on day 3). I dont like eggs, they make my stomach turn, so what else is an option for me to have on phase one for breakfast? For the last two days I have had some v-8 tomato juice, pistachio nuts, and some coffee. I was wondering if there are any recipes you know of for any type of pumpkin bread made with ground flax seed. Let me know, Thanks

  43. Katie if you look at the recipe index page for Eggs there are some breakfast ideas in the comments from people who don't like eggs. I haven't seen any pumpkin bread recipes made with ground flax seed, sorry. Good luck this time around. I know it will work if you stick with it; hope the blog is helpful.

  44. Can I just say…I bought some cookbooks but would rather have given you my $14.95 instead! hat a great site! Thank you. I am on the SBD and not the best cook so I like that there are photos so I can see if I'm on track…and the flexibility with what's in the fridge. Thanks again…mingl

  45. Stacelings, what a nice comment. Truly glad you are enjoying the blog!

  46. so… excited to have found your website! i have bookmarked it on my computer and can't wait to begin making your dishes. thanks, lisanj

  47. Lisa, thanks! Have fun trying the recipes.

  48. Your recipes are so helpful! They've really gave me some great ideas 🙂

    I have a huge sweet tooth thats starting to get the best of me on phase one. I noticed that there isn't any desserts posted. Do you know of some delicious phase one desserts that don't involve ricotta? (ricotta really is disgusting. bleck!) My sweet tooth would be ever so greatful!

  49. I don't have any recipes for phase one desserts except the one a reader sent me which does contain ricotta. It's in the category for desserts.

  50. Kalyn,

    Your site was a refreshing find. We are almost complete with our phase 1 and were in food rut. Your breakfast ideas are great. Breakfast muffins are great. Any suggestions for easy to take along lunches for phase 1? Salads are getting old.

    Thank you!

  51. I don't know whether you have access to a microwave for lunch, but I always used to take soup, stew, or chili dishes for lunch and reheat at school. My favorite phase lunch ever was <a href="Taco Salad</a>, This might be a good idea for a post; I will give it some more thought.

  52. It's nice to find a source of recipes that follow the South Beach Diet. However, I'm a very busy mom, and make ready use of my crock pot at least twice a week and am having trouble finding good South Beach ok recipes. Am in phase 1 right now. But would love ideas for all phases. Can you help?

  53. Donna, there are recipes for all phases on the blog. First, remember that every phase one recipe can be used for all phases. Second, check the recipe archives on the right hand side where recipes are categorized by ingredient, by category, and by cooking method. There is even a page for crockpot recipes.

    You can also use the search bar to enter the ingredients you have and you'll get a list of the recipes on the blog that have those ingredients. Every recipe tells what phase I feel it is okay for right after the recipe.

  54. Kalyn, that photo looks delicious! Where can I go to get the recipe or see what it is?

  55. Leslie, the photo at the top of this page is Baked Pesto Chicken. You can use that link to find the recipe.

  56. Hi Kalyn

    I'm a SBD newbie and just started Phase 1. I found your website very helpful. I haven't bought the book yet, not sure if I should. The only thing I found difficult to keep up is breakfast – is there something else I can eat besides eggs?

  57. I highly recommend buying the book to help you understand what foods to eat and why. The newest book, SBD Supercharged has expanded lists of allowable foods. If you're talking about breakfast for phase one, there are some ideas in the comments on the recipe archives page for Eggs.

  58. I have struggled for years and just couldnt really lose until SBD. First week almost killed me until I found your recipes. Even my boyfriend is loving them and he needs SBD more than me to bring down his triglicerides. You have been our saviour. 27 down 1/3 to the goal.

  59. Thanks for that nice feedback, and good for you! I'm glad my blog is helpful.

  60. This is a great collection of recipes, thank you very much!

    I find it really difficult sometimes finding recipes online, having so many in the same place really helps a lot. Thanks!

  61. Kris, goad it's helpful for you!

  62. Kalyn, I love this website – our taste in food is melding perfectly. I notice you often use a toaster oven – could you recommend a model??

  63. Ronnie, always fun to hear from someone whose tastebuds are aligned with mine. My toaster oven is an Oster, model 6058-126-001. (I've had it quite a few years so you might not be able to find that model now, but it has a convection and regular oven both.) Here is a post that shows the toaster oven I have if you want to check it out. Several people in my family have this same one and love it.

  64. Thanks for the tip on your recommedned toaster oven. Love your recipes and I'm giving you credit for my 10 pound weight loss!!

  65. Ronnie, that's great; congratulations!

  66. Dear Kalyn, I absolutely love your recipes, you have been a huge help for me during my South Beach diet phases! Just want you to know that you have a big big fan in…Romania! Your recipes are so delicious that even my husband is in love with them, lucky me 🙂
    Thank you so much for your work and for sharing it with us!


  67. Alina, thanks so much for letting me know you're enjoying the blog. And great hearing from someone so far away!

  68. Hi Kaylyn! I have some health issues that limit my food choices severely.

    I can't eat sugar, gluten, cruciferous veggies, beans & I have to combine foods no starches w/meat ie: meat & potatoes to keep my stomach from being torn up.

    I've become very bored w/my limited diet. Even gluten free diets include sugar, beans & cruciferous veggies.

    Your recipes look good, but, can they be adjusted to accommodate my dietary issues?


  69. Hi Donna,
    Sounds like your food restrictions are very challenging. I'm sorry to be discouraging but I don't think that is something I can really answer or help you with. You are probably the only one who can look at a recipe and tell whether it will work with the limitations you have. I do wish you luck with it though.

    The blog does have a search bar that will search by ingredient, so you can enter a combination of ingredients you can have and you will find recipes that have those ingredients. (They may have other things that you can't eat though; it depends on the recipe.) But that might help.

  70. I am so glad I found this blog! I am starting the South Beach Diet because I am sick of being heavy. Thanks for the recipes so I don't have to worry about eating the same thing for the duration of the phases. I have already tried the cauliflower and goat cheese. I am going to try the bok choy sauce tonight.

    I decided to start a blog to monitor my progress. Here is the site


  71. Becoming Skinny, wishing you all the best. It will work if you stick to it!

  72. I'm so excited! My husband and I are starting South Beach tomorrow. I am headed to the grocery store tonight to prepare. I'm so glad I found your blog!!

  73. Jen thanks, and good luck with South Beach.

  74. I have just stumbled upon this website and I can say you have saved my diet or I should say life. I am a struggling SBDieter and still have 80 pounds to go. I like the comments you add after each recipe as they answer the questions that I have. Thank you so much for the work that you do here. Penny

  75. I have just stumbled upon this website and I can say you have saved my diet or I should say life. I am a struggling SBDieter and still have 80 pounds to go. I like the comments you add after each recipe as they answer the questions that I have. Thank you so much for the work that you do here. Penny

  76. I just have to say thank you. I am starting SBD tomorrow for the third time, after having my third child 6 months ago. After every pregnancy, I've gone on SB to lose the baby weight and it's worked great. But I never could have done without your website. Thank you, thank you, thank you.

  77. Melissa, congrats on the baby, and so glad my blog has been helpful!

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