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How the South Beach Diet Works

Burn fat with a high-protein, low-carb, low-sugar
weight loss program.

Burn fat and transform your metabolism with a wide variety of wholesome foods, high in lean protein, with heart-healthy fats and good carbs from fruit, vegetables and whole grains.

Unlike other low-carb approaches, the South Beach Diet distinguishes between heart-healthy, unsaturated, "good" fats, like olive oil, avocado and nuts, and unhealthy "bad" fats, for weight loss that's both satisfying and healthy!

Choose a plan that's right for you. You'll get meals delivered to your door and built-in flexibility that works with your busy lifestyle. Save time and make weight loss simple!

It's so easy—you get everything delivered to your door” —Scott

what you get

South Beach Diet Food
  • Your choice of easy-to-follow plans with guidance and tips to help you succeed
  • Delicious, fully prepared South Beach Diet® meals
  • Free FedEx shipping on every order!

what you do



Research shows that eating smaller, more frequent meals throughout the day promotes greater weight loss and maintenance. On the South Beach Diet, you'll:

Eat every 2 to 3 hours—that's six times a day

Enjoy a variety of South Beach Diet® breakfasts, lunches, dinners and snacks
View Menu

Mix in fresh grocery foods to make healthy DIY meals for balance and variety


South Beach Diet plans include the right mix of the right nutrients, so you can lose weight without hunger. No more swearing off food groups!

lean proteins, good carbs, heakthy fats, fruits and veggies


With weekly DIY meals, you can enjoy a meal out at your favorite restaurant or cooking with family!

You'll choose when to have two DIY breakfasts, lunches and dinners throughout the week. We'll provide easy guidelines and recipes for dining out or dining in.

Lose up to 7 lbs
in your first 7 days*

while developing healthy habits for life

followed by a steady 1 to 2 pounds per week, until you hit your weight loss goal!

*In a studyOpens in New Window, avg. weight loss was 5.8 lbs.

The food tastes great—
I feel full and satisfied!” —Sara

See results in your first week!

  • Reset your body for fast weight loss
  • Transform your metabolism to burn fat with a high-protein, low-carb program
  • Enjoy delicious, chef-inspired South Beach Diet® breakfasts, lunches, dinners, snack bars and shakes, including keto-friendly menu options!
  • Specially selected foods and meal plan make Phase 1 easy
  • Reduce your cravings for sugar and refined starches

Keep losing weight to hit your goal

  • Add in good carbs from whole grains, fruits and more vegetables
  • Save time with delicious, fully prepared South Beach Diet® meals each week, including keto-friendly menu options!
  • Enjoy added flexibility with two DIY breakfasts, lunches and dinners each week
  • Transform your body with simple fitness tips

Use the South Beach Diet® principles to enjoy a happy, healthy life

  • Enjoy all foods in moderation
  • Easily follow the basic South Beach Diet® principles
  • Look your best
  • Enjoy optimal health
  • Eat happy and healthy for life!


Each week you'll enjoy fully prepared South Beach Diet® breakfasts, lunches and dinners, plus snacks for men (men require more calories).

Choose the Gold Plan or Platinum Plan for added variety with South Beach snacks, protein shakes and even more menu options. Shop All Plans

Here's the breakdown of your first shipment:

  • Phase 1: Your Body Reboot Week
    Your first week on the plan you'll be eating specially selected meals that deliver a program high in lean protein, low in added sugar, plus plenty of vegetables and healthy fats. This will reset your body to burn fat for energy, delivering fast weight loss.
  • Phase 2: Steady Weight Loss
    After Phase 1, you'll enjoy an expanded menu and start adding in more foods—complex good carbs, like whole grains and beans, fruits and more vegetables.

Throughout each week, you'll also have the flexibility to enjoy a meal out or cook at home using our easy guides! You'll have two DIY breakfasts, lunches and dinners each week.

Here's a typical day for women on Phase 2 of Gold Plan (men's plans include South Beach Diet® snacks, as they require more calories).

Everyone will enjoy eating six times a day with South Beach Diet® meals, snacks and grocery add-ins.

South Beach Diet® Turkey Sausage & Egg Muffin
and avocado slices

South Beach Diet® Fudgy Graham Crumble Bar

South Beach Diet® Grilled Chicken Sandwich
and a side salad


South Beach Diet® Italian-Style Meatballs
and sautéed zucchini noodles

Roasted turkey deli slices (or upgrade to the Platinum Plan and enjoy a delicious chocolate South Beach Simply Fit shake!)

You'll receive easy-to-follow printed guides in your first shipment that show you exactly what to eat, when, for each phase of the South Beach Diet. Or download the FREE, easy-to-use South Beach Diet app to take your meal plan with you, wherever you go.

As keto continues to be a growing trend in the health and wellness world, we've incorporated keto–friendly options to our menu to continue making weight loss and weight maintenance easy for everyone.

Our keto–friendly approach to weight loss delivers about 40 grams of "net carbs" (i.e. total carbs less dietary fiber and sugar alcohols) per day in Phase 1 and 50 grams of "net carbs" per day in Phase 2.

While the South Beach Diet plans follow a low-carb, high-fat, keto–friendly structure, it's not "strict keto" or intended to allow individuals to achieve or maintain nutritional ketosis. And for good reason: We don't believe nutritional ketosis needs to be obtained to gain many of the benefits of a ketogenic dietary pattern for weight loss and overall health and wellness.

By simply following the South Beach Diet plans, you can lose weight and get in the best shape of your life!

For those managing Type 2 Diabetes, South Beach Diet can help.

Our Diabetes Gold Plan is specially designed to be suitable for individuals with Type 2 Diabetes. When your food arrives, it's important to familiarize yourself with the details and recommendations in your Quick Start Guide, included with your first shipment. While on the plan, be sure to incorporate all recommended grocery additions.

We recommend that you consult your physician before starting any weight loss or exercise program, especially if you are taking diabetic medications like insulin or sulfonylureas, as your dosages most likely will need to be adjusted as early as your first day on the program. The South Beach Diet is not a cure, prevention or treatment for diabetes, and is not a substitute for diabetes medications. Losing weight helps lower blood sugar to manage Type 2 Diabetes.

If you have a dietary restriction or food allergies, you can find a nutritional breakdown of all of our menu items.

For other special dietary needs, please contact customer service at 1-888-841-2620 with any questions, or for help customizing your menu.

The South Beach DIabetes Gold Plan is a portion-controlled, low-fat, reduced calories comprehensive program designed to help people with type 2 diabetes achieve meaningful weight loss. It does not treat or cure diabetes, and is not a substitute for diabetes medications. Anyone on insulin or oral diabetic medications who go on a low-calorie diet may be at risk of hypoglycemia (low blood sugar) if medications are not adjusted. Your physician may need to adjust your medications due to changes in your diet, exercise or weight while on this program. Consult your physician before starting this or any other diet plan.

You've heard of the life-changing book by cardiologist Dr. Arthur Agatston that swept the nation—now the South Beach Diet is better than ever before because it's been redesigned to work with your busy lifestyle!

The book provided the framework, and in 2016, we created brand-new meal plans that bring the same healthy principles of the diet right to your doorstep with delicious, fully prepared meals, up-to-the-minute tips and a simplified, easy-to-follow plan—all delivered to your door.

An all-new South Beach tracker app brings the diet even more up-to-sync with your busy life, with a fully customized experience to help keep you on track—and help you lose more weight.

The all-new South Beach Diet makes it easier than ever to lose weight and get in the best shape of your life! Compare Plans

Lose weight & get in the best shape of your life!