South Beach Diet Phase 1 Easy Snacks

Those of you who have done the South Beach Diet know that the first phase can be very limiting, particularly in the snacking department. Well, I found a few gems and came up with a few of my own that made me look forward to snack time when I was on Phase 1. All of these are assumed to be made for one person but can be easily adapted for 2 or more.

Roasted Nuts--Buy a can of plain, raw almonds, or pick up some bulk raw cashews or pecans (you may have to visit a natural foods store like Whole Foods Market for this). Since you have to count out approximately 15 nuts for your snack on Phase 1, do this first, and then roast them in a 300 degree oven or toaster oven for about 10 minutes or until light brown and fragrant. You'll be amazed at how this makes the nuts taste....and without the added fat, salt, or chemicals.

Pepperoni Snacks--I read this one somewhere so I can't take credit for it, but it's delicious. Take about 12 pieces of turkey pepperoni. Microwave on high for about 30 seconds. Then spoon a tablespoon or two of low sugar pasta sauce, and another tablespoon or two of low fat mozzarella cheese. Then microwave another 15-20 seconds or until cheese is melted and bubbly. It's like eating pizza without the crust, and tastes good enough to keep real pizza cravings at bay.

Cheese Crisps--I read about this one in a few different places, and experimented enough myself in order to get it right. The best way to do this is to buy the pre-cut low-fat cheese like Kraft or Cracker Barrel Cracker Cuts. My favorite is cheddar, but the colby/jack or swiss will work as well. Spray a large cookie sheet (preferably a clean one) with cooking spray, then spread out four slices of the cheese on the sheet and bake for 5-7 minutes at 300 degrees, or until the cheese begins to brown on the edges. Let cool, then scrape off with a spatula and drain on paper towels before enjoying. Trust me, you will thank me later for sharing this idea.

Cheese/Peanut Butter Squares--Take two pieces of low-fat American or Muenster cheese and spread a tablespoon of natural or low-sugar peanut butter on one of them. Top with the other piece of cheese, and cut into four squares. You now have a very healthy version of that snacking wonder known as cheese/peanut butter crackers.

Ham/Turkey Roll with Cream Cheese and Olives--Take two slices of lean, low-sodium turkey breast or ham. Spread each slice lightly with low-fat cream cheese (or Laughing Cow cheese), then sprinkle each with a tablespoon of chopped or sliced green olives. Or, instead of olives, try a thinly sliced dill pickle spear. Roll up and enjoy.

Celery w/Cashew Butter--Peanut Butter is great, but it does get boring after a while. So experiment with other nut butters such as cashew butter, which has a natural sweetness to it that is mildly addictive. Spread some on celery sticks for a healthy, South Beach Phase 1-friendly snack.

Pumpkin Seeds--This one is for you folks who just can't help from snacking in front of the TV, especially after you've allotted all of your meals and snacks for the day. If you absolutely can't help yourself, this is about the best option for you. Take a 1/4 cup of roasted pumpkin seeds like David's brand, and make sure to remove the salty shells before eating the seeds themselves. I've "cheated" like this and also made this one of my main daily snacks, and it's good because you're eating very few carbs and calories while keeping your hands and mouth occupied in "eating" mode.

By all means, let me know if you've tried any of these and what you think. I hope they help you to stay on track during Phase 1. Good luck!

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15 comments

livelonger profile image

livelonger 9 years ago from San Francisco

I like the idea of roasting nuts to enhance the flavor. Trader Joe's (if it's in your area) sells high-quality nuts much cheaper than WF or even most supermarkets.

The cheese crisps are a great idea, too. Not like diet food at all.


Mardi profile image

Mardi 7 years ago from Western Canada and Texas

Thanks for the ideas. The chesse crips are terrific, tried them today and the"recipe" is definitely a keeper.


Nashville G-man profile image

Nashville G-man 7 years ago from Madison, Wisconsin Author

awesome, glad you liked the crisps!  I make them even when I'm not doing South Beach...also check out my column here...some of these and a few more are featured in a recent "healthy recipes" column

www.bullz-eye.com/grub_for_guys/


stradafee 7 years ago

Anyone looking for an "easey" lifestyle change, this is not it! This diet is difficult to follow even for the strict constant dieters like me. I always follow every diet to the T. Do not cheat at all. If you work, this does not. I have been following it for 3 weeks now and still have not lost 1 lb. In fact, I gained 2 so I dieted the 2lbs off the non-south beach way. My way.

I thought the south beach would be easy, because I already live a low carb, lean meat, low fat lifestyle. Who has the time to keep up on this and figure out your daily caloric intake? The online version does not calculate it for you. Only some recipes list the calories. If you want to take in 1300, 1400, or 1500 calories a day, you will need to take the time, to figure out your meals for the day and then figure out the calories, so you don't go over. SO YOU DONT GAIN WEIGHT! That is all very time consuming. At the end of the day, in order to maintain or lose weight you need to learn portion control and count your calories. There are no if's and's or but's about it. I think the south beach diet is a fabulous concept, but it is lacking numerous things to make this really work for most people.


Eugene 7 years ago

One alternative to the turkey breast cream cheese roll is to use low-fat cottage cheese. Its a bit messier but still good.


Tricia 7 years ago

WOW the cheese crisps are good! I happened to have colby jack cubed cheese so I used that. Worked just fine, took a bit longer to melt down. Also at the end I put the oven on broil and watched it close to get the center done too. THANKS!


Nashville G-man profile image

Nashville G-man 7 years ago from Madison, Wisconsin Author

thanks for the kind words...stradafee, sorry it didn't work for you.....I'm not sure why, but I think it does work for most people. And I agree, it's very difficult the first two weeks. My body craves carbs, and I'm pretty sure most people also have that problem. You might try the Abs Diet from Men's Health....it's all about eating healthy foods and almost zero junk.


sbfan 6 years ago

This diet not only works well for me but quickly too. And the best benefit is, I feel good once I'm on it for a couple days. I've used SB twice before and the results lasted long enough for me to forget everything about it and have to reread the book(years).


ericscholes profile image

ericscholes 5 years ago

Thanks for sharing the information. Helpful hub.


fdoleac profile image

fdoleac 5 years ago from Hollis, New Hampshire

Great ideas especially the roasted nuts. The crunch factor is a big one for me.


Amy 5 years ago

The pepperoni snacks were great! Thanks for that idea!


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Courtney Meiu 4 years ago

First, thank you Nashville G-man for posting this!!!! :0) All such GREAT ideas! I'm on day 2 of phase 1 and it is hard because I crave LOTS of carbs and sugars, but have hypoglycemia and PCOS and also had gastric bypass almost 8 years ago (so sugar isn't something I can have much of anyway). Well, it took about 6-7 years, but I've gained back about 45lbs since my surgery. South Beach is the way I am supposed to be eating anyway, so I'm SO thankful for any great postings I find, and this is definitely one of them! I'm sure it's just water weight, but like I said, I'm only on day 2 of SBD and I've already lost 5lbs!!!! :0) Talk about motivation!

Anyway, on the turkey/ham roll ups, it's also really yummy to spread just a little avacado on the turkey or ham before rolling up with your veggies!

Thanks again Nashville G-man! :0)


Melissa V 4 years ago

There is a recipe in one of the South Beach cook books where you take a can of garbanzo beans and bake them in the oven until they are crisp and crunchy. I can't wait to try this one...and the cheese crisps, and the pepperoni snacks!


Melissa V 4 years ago

I tried the roasted chick peas, and they were awesome! You drain a can of chick peas (garbanzo beans), spread them in a single layer on a baking sheet, and bake for 50 minutes at 350F until they rattle when you shake them. Yum!

I'm trying baked kale chips next.

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