Taco Salad – South Beach Diet Phase 1 Friendly

Taco Salad – South Beach Diet Phase 1 Friendly

I’ve tried so many diets over the years I should win an award. Not for succeeding at anything though. Just for the effort. You know, one of those participation trophies. I’d love to show one of those babies off. The one diet that I’ve actually seen results from is the South Beach Diet. It’s also probably the hardest diet to stick to. There’s only so much ricotta and eggs a person can eat before they say eff this. But when you make food that actually tastes good it’s a lot easier to stick with. Like this Phase 1 Friendly Taco Salad.

My roommate and I started the South Beach Diet 2 days ago, on Monday. We’ve done fairly well so far. We even resisted the urge to eat the peanuts out of the M&M’s. Granted the M&M’s are still sitting on the coffee table, taunting us. We just haven’t had the heart to dispose of them. I think she counted them just to see if I cheat while she’s gone! We have 12 more days left on Phase 1; I’ve never made it to phase 2. I’m hoping with the support (and hand slapping) of a diet buddy we’ll make it there without issues.

South Beach Diet - Phase 1 Friendly Taco Salad

Anyway, back to this Phase 1 Friendly Taco Salad. This will work for anyone. If you’re like me and enjoy crunchy shells I’ve got something special for you. If you’re like my roommate and hate the crunchy shells you can skip the special part. You’re weird.

Sorry – sugar deprivation, don’t hate me!

Anyway, here it is. There’s no packaged seasoning – it’s a make it yourself thing so you know what’s going in it. I use lean ground beef but you could use ground turkey or chicken too. I just like my beef! Of course, ground turkey would probably be a lot healthier.


Taco Salad – South Beach Diet Phase 1 Friendly
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  • Taco Seasoning
  • 1 tablespoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon crushed red pepper flakes (more or less depending on your preference)
  • 1/3 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 2 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • Taco Salad
  • 1 pound lean ground meat (hamburger, turkey, chicken...)
  • 1 cup of ripped lettuce
  • 1/2 cup of cherry tomatoes, chopped
  • 1/4 cup of onions, diced
  • Black olives (optional)
  • Something Special
  • 1/4 cup of low-fat shredded cheese (I use cheddar)


Taco Seasoning

Combine all of the spices together in a small bowl.

Mix well.

Set aside.

Taco Salad

Brown the ground meat on medium heat in a large pan.


Return meat to the pan and add 1/4 cup of water and the taco seasoning.

Cook over medium heat until the mixture comes to a boil.

Reduce the heat and simmer (covered) on low for 10 - 15 minutes.

While the meat is simmering spread a healthy layer of lettuce out on a plate.

Top with the meat mixture and additional toppings.

Something Special

For some extra crunch (and flavor) in your taco salad we'll make a cheesy ""shell"".

Line a microwaveable plate with parchment paper.

Take a pinch of the cheese, squeeze it together and place it on the parchment paper.

Continue to do this, leaving space between the cheese (they'll expand) until the plate is full.

Microwave for 2 minutes. Allow to cool.

Use this to add that taco shell feeling to your taco salad.

You can just use the grated cheese to top your salad if you'd prefer a non-crunchy salad.



43 cal


3 g


3 g


2 g
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