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) o 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) o 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) o 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) o 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) o 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) o 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) o 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) o 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) o 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) o 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) o 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) o 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) o 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) o exercise –at least ½ hour per day