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Old 10-07-2004, 05:27 PM   #16
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Hi I've been on Phase I SB for a little over two weeks, I stretched it out a couple days for a day that I cheated. I am to the point where I am ready to add in new foods, but paranoid about taking in to many calories, so I am going to combine SB with WW also and was very glad to find that others are doing it.

Started SB 9-21-04
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Old 11-17-2005, 09:09 AM   #17
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Default SBD/WW Phase 2

Moving on to Phase 2

Week 1/Phase 2

Day 1 –Monday-Phase 2 *based on 22 pts/day

Breakfast:
1 cup fresh strawberries 1 pt
½ cup oatmeal (SBD book pg. 184) 3 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1-2 turkey rollups 2 pts
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
Mediterranean Chicken salad (SBD book p.208) 4 pts
1 can of V-8 2 pts
½ cup sugar free jello 0 pts

Snack:
1 fresh pear 1 pt
1 oz low fat cheese 2 pts
1- 8 oz glass of Crystal light 0 pts

Dinner:
Tossed salad( lettuce, tomato, cucumber) 0 pts
1 can tuna (in water, drained) 1 pt
1 tbsp Hellman’s ultra low fat mayonnaise 1 pt
mixed with 1 pinch of garlic salt and some pepper
2tbsp low sugar dressing 2 pts

Dessert or snack:
3-4 chocolate dipped strawberries 1 pt

TOTAL POINTS FOR THE DAY 20 pts

o o o o o o water (8 oz glasses) exercise-at least ½ hour per day


Day 2-Tuesday-Phase 2 *based on 22 pts/day

Breakfast:
Berry smoothie (SBD book pg. 185) 1.5 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
2 turkey rollups 2 pts
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
Cucumber and Tomato salad 0 pts
2 oz light Feta cheese, crumbled over salad 2 pts
2 tbsp Balsamic vinegar & olive oil dressing 2 pts
2 oz of lean ham or turkey 2 pts
6 olives 1 pt
½ cup sugar free jello 0 pts

Snack:
Sugar free, non fat yogurt 1 pt
Herbal tea without sugar 0 pts

Dinner:
6 inch Chicken sub from Subway (on Wholewheat) 6 pts
1 cup 2% milk 2 pts

Dessert or snack:
1 cup cantaloupe 1 pt
1- 8 oz glass of Crystal Light or diet soda or water 0 pts

TOTAL POINTS FOR THE DAY 21.5 pts


o o o o o o water (8 oz glasses) exercise-at least ½ hour per day


Day 3-Wednesday-phase 2 *based on 22 pts/day

Breakfast:
1 cup high fiber cereal with 3/4 cup non fat milk 3 pts
1 cup fresh strawberries 1 pt
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 granny smith apple 1 pt
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
Greek Salad (SBD book pg. 137) 7 pts
1 can of V-8 2 pts

Snack:
Sugar free, non-fat yogourt 1 pt
1- 8oz glass of Crystal light or water 0 pt

Dinner:
Meatloaf (SBD book pg. 221) 4 pts
steamed asparagus 0 pts
mushrooms sauteed in 1tsp olive oil 1 pt
sliced tomato salad with herbs 0 pts

Dessert or snack:
1 fresh pear 1 pt
1 oz low fat cheese 1 pt

TOTAL POINTS FOR THE DAY 22 pts

o o o o o o water (8 oz glasses) exercise-at least ½ hour per day

Day 4-Thursday-phase 2 *based on 22 pts/day

Breakfast:
½ fresh grapefruit 1 pt
1 slice rye bread with 1 oz melted low fat cheese 3 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
Sugar free, non-fat yogourt 1 pt
Crystal light 0 pts

Lunch:
Julienne salad- mixed greens with 1 oz each or ham 4 pts
turkey and low fat cheese, tomato wedges
2tbs commercially prepared low- sugar dressing 2 pts
1 can of V-8 2 pts
½ cup of sugar free jello 0 pts

Snack:
1 granny smith apple 1 pt
8oz glass of Crystal light, diet soda or water 0 pts

Dinner:
Baked 6 oz filet of sole with lemon 4 pts
steamed broccoli 0 pts
oriental cabbage salad (SBD book pg. 177) 2 pts

Dessert or snack:
3 or 4chocolate covered strawberries 1 pt

TOTAL POINTS FOR THE DAY 21 pts

o o o o o o water (8 oz glasses) exercise-at least ½ hour per day


Day 5-Friday-phase 2 *based on 22 pts/day

Breakfast:
Berry smoothie 1.5 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
2 ham or turkey rollups 2 pts
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
2 oz Roast beef on rye bread with mustard 4 pts
raw vegetables (peppers cucumber, broccoli etc)
with ¼ cup hummous dip 2 pts

Snack:
sugar free, non fat yogourt 1 pt
1- 8oz glass of Crystal light or water 0 pts

Dinner:
Stir fry chicken with vegetables 5 pts
(SBD book pg. 215)
tossed salad 0 pts
2 tbsps dressing low-sugar dressing 2 pts

Dessert or snack:
Strawberries with vanilla yogourt (SBD book pg. 241) 2 pts
1- 8oz glass of Crystal light, diet soda or water 0 pts

TOTAL POINTS FOR THE DAY 21.5 pts

o o o o o o water (8 oz glasses) exercise-at least ½ hour per day


Day 6-Saturday-phase 2 *based on 22 pts/day

Breakfast:
6 oz vegetable cocktail 1 pt
1 egg, scrambled without milk 1 pt
2 slices Canadian bacon 2 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack
granny smith apple 1 pt
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
4 oz of chicken breast, baked 4 pts
2 cups romaine lettuce 0 pts
2 tbsp low -sugar ceasar salad dressing 2 pts

Snack:
¼ cup hummous with raw veggies 2 pts

Dinner:
marinated Flank steak (SBD book pg.156) 4 pts
steamed green beans 0 pts
tossed salad 0 pts
2tbsp sugar free dressing 2 pts

Dessert or snack:
2 pieces pistachio bark (SBD book pg.241) 3 pts

TOTAL POINTS FOR THE DAY 21 pts


o o o o o o water (8 oz glasses) exercise-at least ½ hour per day


Day 7 -Sunday-phase 2 *based on 22 pts/day

Breakfast:
1 cup sliced cantaloupe 1 pt
1 slice rye toast with 1 oz melted low fat cheese 3 pts
1 cup of coffee with 2 tbsp cream and 1 tsp sugar 1 pt

Snack:
sugar free, non fat yogourt 1 pt
1- 8oz glass of Crystal light, diet soda or water 0 pts

Lunch:
Julienne salad- mixed greens with 1 oz each or ham 4 pts
turkey and low fat cheese, tomato wedges
2tbs commercially prepared low- sugar dressing 2 pts
½ cup of sugar free jello 0 pts

Snack:
granny smith apple 1 pt
1- 8oz glass of Crystal light, diet soda or water 0 pts

Dinner:
Easy chicken in wine sauce (SBD book pg. 216) 5 pts
steamed broccoli and cauliflower 0 pts
1/2 cup brown rice 2 pts

Dessert or snack:
3 or 4 chocolate dipped strawberries 1 pt

TOTAL POINTS FOR THE DAY 20 pts


o o o o o o water (8 oz glasses) exercise-at least ½ hour per day

Phase 2/Week 2

Day 8- Monday-phase 2 *based on 22 pts/day

Breakfast:
sunrise parfait (SBD book pg. 202) 3 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
2 turkey rollups 2 pts
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
Julienne Salad with 2 oz low fat ham and
1 oz low fat cheese, no egg 4 pts
2 tbsp low sugar dressing 2 pts
½ cup sugar free jello 0 pts

Snack:
sugar free, non fat yogourt 1 pt
1- 8 oz glass of Crystal light 0 pts

Dinner:
Julienne Salad with 2 oz low fat ham and
1 oz low fat cheese, no egg 4 pts
2 tbsp low sugar dressing 2 pts
½ cup sugar free jello 0 pts

Dessert or snack:
1 cup sliced cantaloupe 1 pt

TOTAL POINTS FOR THE DAY 20 pts

o o o o o o water (8oz glasses) exercise –at least ½ hour per day

Day 9 –Tuesday-phase 2 *based on 22 pts/day

Breakfast:
6 oz tomato juice 1pt
1 egg 1 pt
2 slices Canadian bacon 2 pst
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt
Snack:
Granny smith apple 1 pt
1- 8 oz glass of Crystal Light, diet soda or water 0 pt

Lunch:
Tomato basil couscous salad (SBD book pg. 209) 1 pt
¼ hummous with assorted raw vegetables 2 pts
½ cup sugar free jello 0 pts

Snack:
sugar free, non fat yogourt 1 pt
Crystal Light, water or diet soda 0 pts

Dinner:
Subway - 6 inch roast chicken wholewheat sub 6 pts

Dessert or snack:
2 chocolate cups (SBD pg. 242) 4 pts
1- 8 oz glass of Crystal Light or diet soda or water 0 pts

TOTAL POINTS FOR THE DAY 20 pts

o o o o o o water (8oz glasses) exercise –at least ½ hour per day

Day 10- Wednesday-phase 2 *based on 22 pts/day

Breakfast:
2 oatmeal pancakes (from Suzanne Somers book) 4 pts
with sugar free syrup
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 pear 1 pt
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
chicken and raspberry spinach salad (SBD book pg. 204) 7 pts
½ cup sugar free jello 0 pts

Snack:
sugar free, non fat yogurt 1 pt
1- 8oz glass of Crystal light or water 0 pts

Dinner:
Salsa Chicken (SBD book pg. 216) 5 pts
steamed broccoli and cauliflower 0 pts
tossed salad 0 pts
2 tbls low sugar dressing 2 pts

Dessert or snack:
1 fat free, sugar free fudgesicle 2 pts

TOTAL POINTS FOR THE DAY 23 pts

o o o o o o water (8oz glasses) exercise –at least ½ hour per day


Day 11- Thursday-phase 2 *based on 22 pts/day

Breakfast:
1 cup fresh strawberries 1 pt
1 cup high fiber cereal with 1/2 cup non fat milk 3 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 stalk celery 0 pts
1 triangle of laughing cow low fat cheese 1 pt

Lunch:
Turkey, lettuce and tomato in a wholewheat pita 4 pts
raw veggies with ¼ cup hummous dip 2 pts

Snack:
sugar free, non fat yogourt 1 pt
- 8oz glass of Crystal light, diet soda or water 0 pts

Dinner:
6 oz baked filet of sole with lemon juice 4 pts
steamed snowpeas 0 pts
shredded cabbage sautéed in 1 tsp olive oil 1 pt

Dessert or snack:
1 pear 1 pt
1 oz low fat cheese 2 pts

TOTAL POINTS FOR THE DAY 20 pts

o o o o o o water (8oz glasses) exercise –at least ½ hour per day

Day 12- Friday-phase 2 *based on 22 pts/day

Breakfast:
½ grapefruit 1 pt
1 slice rye toast with melted low fat cheese 3 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 granny smith apple 1 pt
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
Julienne salad with Romaine lettuce, tomato, 4 pts
2 oz ham or low fat turkey, cucumber, broccoli
and 2 oz low fat cheese
2 tbs low sugar dressing 2 pts
1- 8oz glass of Crystal light, diet soda or water 0 pts

Snack:
¼ cup hummous dip and raw veggies 2 pts
1- 8oz glass of Crystal light or water 0 pt

Dinner:
Grilled lemon and rosemary chicken breast 4 pts
½ cup brown rice 2 pts
steamed broccoli and cauliflower 0 pts

Dessert or snack:
ricotta crème 3 pts
1- 8oz glass of Crystal light, diet soda or water 0 pts

TOTAL POINTS FOR THE DAY 23 pts

o o o o o o water (8oz glasses) exercise –at least ½ hour per day


Day 13- Saturday-phase 2 *based on 22 pts/day

Breakfast:
6 oz tomato juice 1 pt
1 scrambled egg 1 pt
2 slices Canadian bacon 2 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
Sugar free-fat free yogourt 1 pt
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
Tuna with fat free mayo and garlic powder 4 pts
in a pita a whole wheat pita
½ cup low fat milk 2 pts
½ cup sugar free jello 0 pts

Snack:
½ cup chopped tomatoes with herbs 0 pts

Dinner:
pan roasted steak and onions (SBD book pg. 220) 5 pts
steamed broccoli 0 pts
tossed salad 0 pts
2 tbsp low sugar dressing 2 pts

Dessert or snack:
3 or 4 chocolate dipped strawberries 1 pt

TOTAL POINTS FOR THE DAY 20 pts

o o o o o o water (8oz glasses) exercise –at least ½ hour per day


Day 14- Sunday- phase 2 *based on 22 pts/day

Breakfast:
oatmeal (SBD book pg. 196) 3 pts
1 cup of coffee with 2 tbsp cream and 1 tsp sugar 1 pt

Snack:
sugar free, non fat yogourt 1 pt
1- 8oz glass of Crystal light, diet soda or water 0 pts

Lunch:
2oz low fat turkey breast on 2 slices of whole- 4 pts
wheat bread with hot mustard, lettuce & tomato
1- 8oz glass of Crystal light, diet soda or water 0 pts

Snack:
1 Granny Smith apple 1 pt
1- 8oz glass of Crystal light, diet soda or water 0 pts

Dinner:
Morrocan Grilled chicken (SBD book pg. 266) 9 pts
(including wholewheat couscous)
Steamed green beans 0 pts

Dessert or snack:
1 fresh pear 1 pt
with 1 oz low fat cheese 2 pt

TOTAL POINTS FOR THE DAY 21 pts

o o o o o o water (8oz glasses) exercise –at least ½ hour per day
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The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

Posts by members, moderators and admins are not considered medical advice and no guarantee is made against accuracy. Please see your physician before taking advice found on the internet.


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Old 12-06-2005, 07:14 PM   #18
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Hi, I am glad to hear that someone else is doing the same thing that i wanted to try. I have been using the winning pts 18-23 and varying my pts. What would you suggest that i keep as my pts for the week? I weigh around 133 and would like to be around 125. I would like to hear any suggestions that you might have.
Thanks
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Old 12-26-2005, 01:20 PM   #19
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Hi, I have tried ww several times. I am having a hard time losing the weight.My friends all have done sooo well that it is frustrating. I have done sb before and lost 16pds and felt great. It was hard for phase one, but I did do it. Anyway since than I have failedat ww, and am going to do the sb again for 2weeks. Than try the ww. I am glad to see it works for people. I have a thyroid problem and really believe my metabilism is slow... So I do hope this works for me . Thanks for all the info. I am excited to try this...
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Old 01-24-2006, 04:09 PM   #20
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Dritter - sorry, I didn't see this until now. You should probably be following your daily points minimum and using your flexpoint for extras.

I get 22 points as my minimum so I try to eat within one or two points of that minimum.

DJmommy - you're welcome
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We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

Posts by members, moderators and admins are not considered medical advice and no guarantee is made against accuracy. Please see your physician before taking advice found on the internet.


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Old 01-25-2006, 06:26 AM   #21
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Mauvairoux ,
do you have good sucess by combining WW and SB?
I am thinking of joining WW for the structure.
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Old 01-25-2006, 02:40 PM   #22
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Well it helped me break the plateau I was stuck on for 4 months It also cured me of my addiction to French Bread and dill pickle chips.
I lost 10 lbs but have since put about 5 back on as I fell off the dieting wagon for a while

I just find that SBD is a very healthy way of eating for me and I don't have to rely on diet products to lose the weight. I like real food so I find the SBD recipes good but I also need the structure and accountabilty that WW gives me.

It may be something to try if you need to give your weight loss a boost or if you feel like you are stuck in a rut.

I find that now I am just automatically eating better - I limit potatoes or rice to once or twice a week and eat whole wheat bread.
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We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
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Old 01-25-2006, 09:38 PM   #23
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I think I may try it to give myself that boost
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Old 07-16-2006, 06:52 PM   #24
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Mauvaisroux, I am sure glad you posted your ww/sbd Phase 1 and 2 menus.
I am so glad I found them. I am going to try your menus next week. Just
courious, how are you still doing. There has been no replies since 1-06.
Just wondering how it is going??? Are you on phase 3 yet????
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Old 08-17-2006, 02:04 PM   #25
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I mainly post in the ww forums and the Alternachicks forums.

I just posted my menus to help other people menu plan. I am following a whole foods plan (not really a diet) but I have incorporated what I learned from SBD and WW into what I am doing now.

Basically I just eat more naturally foods, avoid processed and prefab meals, junk food etc. etc. I have actually been eating more vegetarian meals than anything else and I'm feeling very good about it.

SBD helped me break my WW plateau and I no longer crave carbs or sugar.

I lost 30 lbs altogether between ww and SBD but gained back some over Christmas and now I'm back down again.

I'm currently at 165 but would like to be 160 lbs. (My highest weight was 185 -189). I'm focusing on exercise at the moment and getting more fit.
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We are cups, constantly and quietly being filled.
The trick is, knowing how to tip ourselves over
and let the beautiful stuff out. - Ray Bradbury

Posts by members, moderators and admins are not considered medical advice and no guarantee is made against accuracy. Please see your physician before taking advice found on the internet.


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Old 10-16-2007, 09:54 AM   #26
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I am 64 years old and have fought the battle of dieting since my 20s. I like the structure of the WW Flex plan, but also like a lot of ideas about the SBD 1 example... as I would love to get my tummy flat once in my life. I am on a two week vacation now using WW pts to try to keep from gaining weight while away from home. I have the SBD book and have been thinking how much I would like to do it when I go back home, but some how use the WW plan to help with the pts. This morning I came across this which you have shared with us. I notice it has been a while since you posted. Is it still working for you?

I love how you have changed recipes to fit into your pts for the day. I want to do that and eventually be able to end up with WW Core plan/SBD Combo by the time I reach maintenance. Thanks so much for posting this and showing us that it does work.
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Last edited by pattygirl63 : 10-16-2007 at 09:56 AM.
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Old 04-22-2009, 06:01 PM   #27
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Wow thanks so much for this!!! What an awesome help!
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Old 10-15-2012, 12:39 AM   #28
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Default SBD/Weight Watchers menus

Hello,

I'm new here. I am trying to get started on getting a menu together and so far this one seems to be very wallet friendly.

Thanks,
Martina
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Old 10-16-2012, 06:30 AM   #29
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Hi Martina,

Yes it is!! Especially because you are eliminating so many foods that we normally waste money on lol. The recipe section is great for meal ideas on all phases. The support is great too. welcome to the beach
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