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South Beach Diet Phase 1 at IHOP

Updated on August 15, 2007

International House of Pancakes (IHOP) is an institution, but with a name that includes a word that is taboo for anyone on Phase 1 of the South Beach Diet (pancakes). However, there are great options at IHOP for breakfast, lunch and dinner for those of you on SBD Phase 1, or those of your that are watching your carbs in general. Here is what we found:


Vegetarian Black Bean Chili & Cheese Omelet--A hearty omelet filled with black bean vegetarian chili, jack and cheddar cheeses, and topped with salsa, sour cream and jalapenos. With this and all omelets at IHOP, make sure you avoid the pancakes it's served with. Also, their omelets are spiked with a touch of pancake batter, so ask for them to omit that if possible.

Colorado Omelet--An omelet with bacon, pork sausage, beef, ham, onions, green peppers and cheddar cheese, and topped with salsa.

Spinach & Mushroom Omelet--An omelet with spinach, mushrooms, onions and swiss cheese, and topped with a rich hollandaise sauce and tomatoes. Make sure the hollandaise sauce is on the side, so you can use it sparingly or avoid it.

Big Bacon Omelet--An omelet with bacon, onions, tomatoes, and Parmesan and swiss cheeses; and topped with sour cream.

Supreme Ham & Three Cheese Omelet--An omelet with ham; and cheddar, jack and swiss cheeses.

Crab & Shrimp Omelet--Shrimp and crab are blended with provolone and topped with tomatoes and Parmesan cheese, and folded into an omelet.

Create Your Own Omelet--You can also create your own omelet from the following ingredients: Ham, bacon, sausage, cheese, mushrooms, tomatoes, spinach, salsa, peppers and onions.

Big Breakfast Combo--Bacon, sausage and ham served with four eggs, any style. You don't really need that many eggs or that much meat, so eat half and take the rest home.

Lunch & Dinner

Grilled Chicken Caesar Salad--Grilled chicken breast on romaine lettuce, with Parmesan cheese and croutons and tossed in Caesar dressing. Just avoid the croutons and garlic bread it comes with, and ask for the dressing on the side.

Clubhouse Spinach Salad--Spinach topped with bacon, tomatoes, Parmesan cheese, bleu cheese crumbles, and fried chicken pieces (grilled chicken can be substituted, so opt for that on Phase 1). It's tossed in a honey mustard dressing, so instead ask for a low carb option like ranch or blue cheese on the side.

Vegetarian Black Bean Chili--A great option for any phase of the South Beach Diet.

Top Sirloin Steak--8 oz. steak that is smothered with melted provolone, grilled onions and mushrooms. Make sure your side dishes are a side salad and steamed vegetable, instead of any potato dishes.

Grilled Chicken Breast--Grilled chicken that is served with either BBQ sauce or hollandaise sauce on top. Ask for the hollandaise on the side and use it sparingly.

Simply Chicken--Two boneless chicken breasts are grilled, and served with steamed broccoli and a side salad. This is part of IHOP's "IHOP For Me" diet-conscious menu.

Cod Hollandaise--Also part of "IHOP For Me," this is two cod fillets pan fried and topped with hollandaise sauce (ask for it on the side). It's served with steamed brcooli and fresh lemon.


Acceptable beverages on SBD Phase 1 are water, coffee or tea, unsweetened iced tea, diet soft drink, skim milk or tomato juice.


Most desserts at restaurant chains are loaded with fat and/or sugar, so have some coffee or tea, then enjoy your sugar free gelatin or ricotta creme when you get home.


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