What meats are allowed in Phase 1 of South Beach Diet?

October 26, 2025 •

3 min read

The South Beach Diet's first phase is designed to curb cravings and jumpstart weight loss by focusing on lean proteins and non-starchy vegetables. Understanding what meats are allowed in Phase 1 of South Beach Diet is crucial for following the plan correctly and achieving your goals.

Quick Summary

An overview of the lean protein sources permitted during the initial two-week period of the South Beach Diet, including specific cuts of beef, poultry, pork, and various types of seafood. It details which fatty or processed meats are restricted and provides preparation guidelines.

Key Points

Lean Meats are Essential: The diet emphasizes consuming lean cuts of beef, skinless poultry, and most fish and shellfish to manage fat intake.
Avoid Fatty Cuts: Fatty cuts of meat, including brisket, rib steaks, chicken wings and legs with skin, and processed options like sugary ham, are restricted during Phase 1.
Smart Preparation is Key: Proper cooking methods like grilling, baking, and steaming are recommended, while frying should be avoided.
Portion Guidance Exists: While not strictly limited, portion sizes are encouraged to be mindful, with suggestions like a 3-ounce serving of cooked meat.
Variety is Encouraged: A wide range of protein sources, including beef, poultry, pork, seafood, and even low-fat deli meats, ensures a diverse and satisfying diet.
Watch for Hidden Carbs: When selecting deli or processed meats, it's crucial to check labels for added sugars and fat content.

Lean Protein is Key in Phase 1

Phase 1 of the South Beach Diet, which lasts for two weeks, focuses on eliminating refined carbohydrates and sugars to stabilize blood sugar levels and curb cravings. The cornerstone of this phase is lean protein, which helps provide a feeling of fullness and supports muscle maintenance during weight loss. While you might feel restricted, a wide variety of meat, poultry, and fish options are available to keep meals satisfying and flavorful.

Allowed Beef and Pork

To adhere to the Phase 1 guidelines, it's essential to select the leanest cuts of meat and remove all visible fat. Ground beef must be extra-lean (96/4) or at least 93% lean.

Approved Beef Cuts:

Sirloin (including ground)
Tenderloin
Eye of round
Top round
London broil

Approved Pork Cuts:

Pork tenderloin
Boiled ham (not sugar-cured)
Canadian bacon

Allowed Poultry and Seafood

Poultry should always be skinless and is limited to specific cuts. For seafood, the options are broad and encouraged as a regular part of the diet.

Approved Poultry:

Skinless chicken breast
Ground chicken breast
Skinless turkey breast
Ground turkey breast
Cornish hen
Turkey bacon (limit 2 slices per day)

Approved Seafood:

All types of fish (e.g., salmon, cod, tilapia)
All types of shellfish (e.g., shrimp, scallops, crab)
Sashimi
Canned fish (e.g., tuna, salmon packed in water)

Allowed Deli Meats, Veal, and Lamb

In addition to whole cuts, certain lean deli meats and other meat types are allowed in moderation. It's crucial to check labels for added sugars.

Approved Deli Meats:

Low-fat or fat-free deli meats like chicken breast, turkey breast, ham, and roast beef

Approved Veal:

Veal chop
Veal cutlet
Veal leg

Approved Lamb:

Center cut lamb
Lamb chop
Lamb loin

Cooking Methods and Meal Preparation

How you prepare your protein is just as important as the cuts you choose. Frying and breading are off-limits due to added fats and carbs.

Approved Cooking Methods:

Grilling
Baking
Steaming
Poaching
Roasting

Protein sources can be incorporated into various meals, from breakfast omelets with lean ham to a hearty dinner of grilled salmon and vegetables. The diet emphasizes consuming balanced meals to satisfy hunger, which helps prevent overeating.

A Quick Comparison of Allowed vs. Disallowed Meats


Allowed (Lean)	Disallowed (Fatty/Processed)
Skinless Chicken Breast	Chicken Wings and Legs (with skin)
Extra-Lean Ground Beef (93%+ lean)	Fatty Ground Beef
Lean Sirloin Steak	Brisket, Rib Steaks
Pork Tenderloin	Honey-Baked Ham
All Types of Fish and Shellfish	Sugar-Cured Jerky
Fat-Free Deli Meats	Processed Meats with Added Sugar

Conclusion: Navigating Protein Choices in Phase 1

Successfully completing Phase 1 of the South Beach Diet relies heavily on making smart protein choices. By sticking to lean cuts of beef, skinless poultry, and all types of seafood, dieters can build satisfying and delicious meals while avoiding the fatty and sugary meats that are prohibited. This focus on high-quality, lean protein is fundamental to the diet's strategy for jumpstarting weight loss and resetting eating habits. Following these guidelines ensures you stay on track and move toward a healthier lifestyle. The abundance of compliant options proves that weight loss doesn't have to mean sacrificing flavor or variety. For more information, refer to the official South Beach Diet resources.

Frequently Asked Questions

Yes, lean cuts of red meat, such as sirloin, tenderloin, and eye of round beef, are allowed, but you must avoid fattier cuts like brisket and rib steaks.

Only turkey bacon is allowed, and its consumption is limited to two slices per day during Phase 1. Regular pork bacon is not permitted.

All types of fish and shellfish are permitted in Phase 1, including fatty fish like salmon and white fish like cod. Canned fish packed in water is also an option.

No, chicken wings and legs, which are often fattier cuts, should be avoided. The diet specifies skinless chicken breast and turkey breast as the approved poultry options.

Yes, fat-free or low-fat deli meats are allowed. Examples include lean roast beef, turkey breast, and chicken breast.

A serving size of cooked meat, poultry, and fish is often compared to a deck of cards or roughly three ounces. While Phase 1 doesn't have strict limits, mindful portion control is recommended.

Yes, you can use ground beef, but it must be extra lean (96/4) or at least 93% lean to meet the diet's low-fat requirements.