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Hopefully, the breakfast chapter has made you realize that the South Beach Diet recipes do not have to be difficult to create. Now that you have enough breakfast recipes to last you almost a week, we are going to move onto lunch recipes that you can follow while on the South Beach Diet. These recipes are going to be similar to the breakfast options in the sense that they will be relatively simple to create. Let’s take a look at the lunch recipe options now.
South Beach Diet Lunch Recipe 1: Cucumber and Tea English Sandwiches
Directions for the Cucumber and Tea English Sandwiches
Take each slice of your multigrain bread and spread your cream cheese onto it. Next, add the watercress and the cucumber to four of the slices of bread, and finish each sandwich off by taking four of the slices that do not have the watercress and the cucumber on them and placing them on top of the ones that do have the watercress and cucumber. If you’d like to take this recipe one step further and you have a bit of time on your hands, you might want to toast these sandwiches on the stove. If you decide to do this, it might be a good idea to toast the bread prior to adding the cream cheese, the cucumber, and the watercress so that your vegetables are cold and fresh when you consume them. The serving size for this recipe is three sandwiches, but you can also eat two sandwiches as a snack while you’re on the diet if you wish.
Nutritional Information Per 3 English Sandwiches
Calories |
170 |
Total Fat |
6 grams |
Protein |
8 gams |
Carbohydrates |
25 grams |
South Beach Diet Lunch Recipe 2: Fresh and Zesty Chicken Salad
Directions for the Fresh and Zesty Chicken Salad
For the dressing, you are going to want to start by combining four of the teaspoons of olive oil with the vinegar, the onion, the ¼ teaspoon of salt and the ½ teaspoon of pepper. Once all of these ingredients have been combined, you’ll want to find a jar that has a lid so that the ingredients can be shaken together nicely and stored in the refrigerator. Next, use more salt and pepper to season the chicken as needed. Once the chicken is seasoned nicely, add the last one tablespoon of olive oil to a skillet and place onto medium-high heat. Cook the chicken until it’s cooked all the way through. This will probably take around five to seven minutes per side of chicken, but it could also take a bit longer. Once the chicken is cooked, remove it from the heat source and then cut the chicken into half-inch chunks, so that the chicken can be easily eaten. Next, add three tablespoons of your dressing to the chicken and coat it liberally. Find a large bowl and place your lettuce, grapefruit and the rest of the dressing into it. Finally, add the chicken on top, and flavor the rest of the salad with more salt and pepper. You also have the option of eating the chicken separate from the rest of the salad.
Nutritional Information Per 1 and ½ Pounds of Chicken and 2 cups of the Salad Mixture
Calories |
170 |
Total Fat |
6 grams |
Protein |
8 gams |
Carbohydrates |
25 grams |
South Beach Diet Lunch Recipe 3: Cheeseburger with a Twist
Directions for Cheeseburger with a Twist
For this particular lunch recipe, you’re going to want to start by creating your burger patty. To do this, in a large mixing bowl combine the ground turkey, the scallions, the flax meal, your chopped bell pepper, two tablespoons of the goat cheese and a ½ teaspoon of your salt. Next, you’re going to get your hands dirty. Roll the turkey mixture into four balls, making sure to poke a hole into the center of each ball of meat as you do so. Stuff each ball with a tablespoon each of the four remaining tablespoons of the goat cheese. Next, pinch each hole that you’ve created shut so that the turkey covers the hole up. Finally, flatten the turkey balls, but only to a point that will ensure that the cheese isn’t leaking out of the patty. You should try to flatten the patties as much as you possibly can so that they cook as quickly as possible. Next, heat a skillet over medium-high heat and add a ¼ teaspoon of salt to the pan. Next, add your 4 tablespoons of oil. Once the oil has heated up a bit, you’re going to want to reduce the heat of the pan so that it’s only on medium heat. Add your patties to the pan and cook each one for about three minutes on each side. You want to achieve a crisp, brown look for the patties. After each side of the patty has cooked for around three minutes, add ¼ cup of water to the pan so that the patty can continue to cook all the way through. You don’t want have raw burger patties. Cook the patties with the water in the pan for between eight to ten minutes. While the patties are cooking, you have the option of toasting your sandwich rolls or slices of bread if you want to. When you’re ready to serve your burgers, brush each side of your bread with balsamic vinegar. This will give your burger a tangy flavor that will complement the rest of the flavors that exist within the patty. Finish this sandwich off by placing the turkey patties in between two slices of your sandwich rolls or bread and then adding tomato slices and lettuce if you choose to do so.
Nutritional Information Per 1 Cheeseburger
Calories |
371 |
Total Fat |
11 grams |
Protein |
46 grams |
Carbohydrates |
28 grams |
South Beach Diet Lunch Recipe 4: Pistachio, Grape, and Turkey Celery Salad
Directions for Pistachio, Grape, and Turkey Celery Salad
This recipe is pretty simple from a directional standpoint. Start by combining the celery, the grapes, and the pistachios into a large mixing bowl. Next, add the turkey or the chicken, depending on what you’re using. Finally, add the salt and pepper before combining the mayonnaise into the salad so that everything gets properly coated. You can interpret this fast and easy dish to be the equivalent of a tuna salad or another type of mayonnaise-based dish.
Nutritional Information Per 1 Salad
Calories |
145 |
Total Fat |
3 grams |
Protein |
7.5 grams |
Carbohydrates |
9 grams |
South Beach Diet Lunch Recipe 5: Roast Beef Whole Wheat Wrap
Directions for the Roast Beef Whole Wheat Wrap
Begin by placing your whole-wheat flour tortillas into your oven at 200 degrees. You can also put the tortillas into the oven with the oven set to the broiler setting, but if you do this the tortillas are going to cook very quickly. You’ll have to make sure to keep an eye on them if you put the oven on the broiler setting. You can also opt to not heat the tortillas at all if you’re running low on time or you don’t like hot wraps. Once the tortillas have finished cooling, spread cream cheese evenly over each tortilla. Next layer on your spinach, your onion, and finally your roast beef on each tortilla. You have the option of varying the specifics of this recipe if you wish to do so. For example, if you want a completely hot wrap, you can choose to cook the onions, the spinach, and the roast beef prior to putting them into your wrap. The cream cheese should be left cold because when cream cheese is cooked it will typically become a bit crusty and odd.
Nutritional Information Per 1 Roast Beef Wrap
Calories |
345 |
Total Fat |
5.1 grams |
Protein |
9.4 grams |
Carbohydrates |
22.1 grams |
South Beach Diet Lunch Recipe 6: Avocado and Hearts of Palm Salad with Cilantro
Directions for the Avocado and Hearts of Palm Salad with Cilantro
The first step for this recipe is to drain the hearts of palm in a colander. To do this, place the hearts of palm into the colander and then into the sink. You don’t want the hearts of palm to contain a lot of liquid, so you would be best off to leave the hearts of palm in the sink for a bit and come back to them after they have drained properly. While the hearts of palm are draining, you will have some time to cut up your avocado. You should cut your avocado to your personal preference, although this recipe recommends that you cut the avocado into half-inch chunks. Once the avocado is all diced up, the next step is to coat the avocado with two tablespoons of lime. Since the lime is going to make up the majority of the salad dressing, you can simply toss the avocado in the lime juice in the same bowl that is going to be your final salad mixing bowl. Next, remove your hearts of palm from the sink where it’s been draining and begin to cut them into ½ thick pieces. You can do this by hand by cutting the hearts of palm into rings or just use a knife to achieve more of a mismatched look. Next, cut the cilantro and slice the green onion if you have not already done so. Finally, add your hearts of palm, green onion and cilantro to the same bowl where the avocado is. Add your remaining lime juice, using more if you need to or if that is your preference. Finally, sprinkle the salad with some salt. Sea salt would be your best option for this salad. You can put into the refrigerator for a few moments after you’ve finished cooking it so that the hearts of palm are cold and crisp to eat, but this salad should be eaten the same day that it’s made.
Nutritional Information Per 1 Serving of Salad
Calories |
110 |
Total Fat |
3 grams |
Protein |
6 grams |
Carbohydrates |
8.3 grams |
