How to Build the Perfect Snack in Phase 2

Article posted in: South Beach Living
the perfect snack

It’s so easy to grab a South Beach Diet® snack. Everything is prepackaged. Every snack is filling. And, of course, every snack is diet approved. If you’re wondering how to build the perfect snack all on your own, you’re not alone. It’s one of the questions we’re asked a lot.

Here’s the good news about building the perfect snack while on the South Beach Diet: You can still have cheese. You can still have nuts. You can even have fruit. The most important thing to remember is moderation. Instead of mindlessly eating an entire bowl of nuts, cheese and/or strawberries, you watch your portions and supplement any additional hunger with good-for-you veggies.

How to Build the Perfect South Beach Diet Breakfast

Read More

So what does SBD say about snacking in Phase 2, which starts on day eight of your meal plan?

  • Ladies, you can have three snacks a day. Your morning and evening snacks include one Lean Protein (and all the non-starchy veggies you’d like). Your afternoon snack includes a serving of fruit or one Good Carb (and again, all the veggies you’d like).
  • Guys, you, too, get three snacks a day. On your first week of Phase 2, your morning snack is one Healthy Fat. For your afternoon snack, enjoy some delicious fruit or a Good Carb. Complete each day on Phase 2 of the South Beach Diet with a Lean Protein as your evening snack. Don’t forget about endless non-starchy veggies!

Now, what kinds of things—and how much of said things—can you be used to create the perfect snack?

Lean Proteins

Cottage cheese

  • Canadian bacon, 3 oz.
  • Turkey bacon, 3 oz. or about 4 slices
  • Chicken breast deli meat, regular, smoked or peppered, 2 oz. or about 4 to 6 thin slices
  • Ham deli meat, boiled and natural uncured smoked (avoid sugar-cured, maple-cured and honey-baked), 2 oz. or about 4 to 6 thin slices
  • Roast beef deli meat, lean, 2 oz.
  • Turkey breast deli meat, regular, smoked or peppered, 2 oz. or about 4 to 6 thin slices
  • Cheese (cheddar, farmer, goat, mozzarella, Parmesan, provolone, Swiss, etc.) 1 oz. or about 1 to 2 slices
  • Cottage cheese, ½ cup
  • String cheese, 1 piece
  • Egg whites, 3 large
  • Whole egg, 1 large
  • Greek yogurt, full-fat, plain, 5.3 oz.
  • Milk, whole, 8 oz. or 1 cup
  • Kefir, plain, 8 oz. or 1 cup
  • Soy milk, unsweetened, 8 oz. or 1 cup

How to Build the Perfect South Beach Diet Phase 2 Lunch

Read More

Healthy Fats


  • Almonds, 23
  • Almond and peanut butter, 2 Tbsp, no sugar added
  • Brazil nuts, 6
  • Cashews, 16-18
  • Hazelnuts or filberts, 20
  • Macadamia nuts, 10-12
  • Peanuts, dry roasted or boiled, 28
  • Pecans, 19 halves
  • Pistachios, 49
  • Pumpkin and sunflower seeds, 3 Tbsp
  • Pine and soy nuts, dry roasted, ¼ cup
  • Walnuts, 14 halves
  • Guacamole, ¼ cup
  • Olives, black or green, ½ cup



  • Apple, 1 small
  • Applesauce, unsweetened, ½ cup
  • Apricots, berries, cantaloupe, cherries, grapefruit, grapes, guava, honeydew, kiwi, mango, pineapple, fresh or frozen, 1 cup; dried 2 Tbsp., no sugar added
  • Banana, nectarine, 1 small
  • Clementines, 2 small
  • Lemon, lime, mandarin, orange, peach, pear, 1 medium
  • Plum, 2 medium
  • Pomegranate, seeds, ½ cup

Good Carbs


  • Crackers, whole-grain, about 6
  • English muffin, at least 2.5g fiber per half, 1/2
  • Pita bread, at least 3.5g fiber per half, 1/2 pita
  • Popcorn, air-popped, 3 cups
  • Quinoa
  • Rice, brown, basmati, converted, parboiled, wild
  • Rice noodles, cooked
  • Shirataki noodles, cooked, 1 cup
  • Soba noodles, cooked
  • Tortilla, 3g fiber or more per 1 oz., 1 small

How to Build the Perfect Phase 2 Dinner

Read More

Need some inspiration on building the perfect snack?

Snack Menu for Women:


  • Greek Yogurt, full-fat, 5.3 oz.
  • String Cheese, 1 piece
  • Hardboiled egg, 1 large


  • Clementine, 2 small
  • Apple, 1 small
  • Poporn, air-popped, 3 cups


  • Cottage Cheese, ½ cup + cucumber slices, 1 cup
  • Turkey Bacon, 4 slices + lettuce wrap
  • Turkey breast deli meat roll up, 2 oz. + fresh tomato slices

Snack Menu for Men:


  • Avocado, 1/2 fruit
  • Celery with peanut butter, 2 Tbsp. 
  • Almonds, 1/4 cup


  • Apple, 1 small
  • Orange, 1 medium
  • Crackers, whole-grain, about 6


  • Cheddar cheese, 1 oz.
  • Grilled chicken breast, 3 oz.
  • Turkey Bacon, 4 slices + lettuce wrap

Now your ready to start snackin’! Looking for more info on DIY meals and snacks? Check out DIY Meals: Everything You Need to Know >