SBD/Weight Watchers menus
 

For those of you that are interested in combining the wonderful food choices and menu plans/recipes in the SBD books with the structure of Weight Watchers points system I am providing the following menus for anyone else who is interested in doing the same.

I was doing Weight Watchers for several months and losing but stalled. I had heard and read so much about South Beach that I wanted to give it a try. I am still attending WW meetings as I enjoy the social aspect of it, need the accountability and get lots of helpful information from it. SBD has helped me jump start from my plateau and start losing again as well as helped me conquer my carb/sugar cravings. I find that both are good weight loss programs but WW was a bit high in carbs for me. This combinations works for me but it may not work for everyone.

BTW - Weight Watchers currently has a program called CORE that focuses on similar ideals of eating well and using good carbs. :)

Notes:

My menu is set up for my lifestyle and accommodates my husband who is doing this with me…

I split one egg – scrambled without milk- with my husband in the morning – you can use 1 full egg but it will be two points instead.

I have one coffee per day using real cream and sugar – that is my daily treat to myself – I know you are not supposed to on SBD but that is something I can’t go without. The rest of the day I have water, diet soda or Crystal Light to drink.

On Mondays I go to Weight Watchers and either bring a salad for dinner or buy a sub at Subway since I don’t have time to go home before my meeting.

On Tuesday’s I have a belly dance class and have to eat on the run – the best I can do is Subway for the 6grams of fat or less subs. I deal with this by having a 6 inch whole wheat sub with roasted chicken, mustard, veggies and hold the cheese.

I use my WW flexpoints or exercise points for anything extra that I eat during the week or save them in case I eat out on the weekend.



WW/SBD PHASE 1

Week 1 - Day 1- Monday *based on 22 pts/day

Breakfast:
6 oz tomato juice 1 pt
(2) vegetable quiche cups 2 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 oz low fat mozzarella 2 pts
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
sliced grilled chicken breast on romaine lettuce 3 pts
2tbsp low sugar dressing 2 pts
1 cup sugar free jello 0 pts
8 oz Crystal Light 0 pts

Snack:
1 wedge LF Laughing cow light cheese 1 pt
stalk of celery 0 pts

Dinner:
Julienne salad- mixed greens with 1 oz each 4 pts
or ham turkey and low fat cheese, tomato wedges
2 tbsps low- sugar dressing 2 pts
sugar free jello 0 pts

Dessert or snack:
French vanilla coffee 3 pts

TOTAL POINTS FOR THE DAY 21 pts

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


Week 1- Day 2 - Tuesday *based on 22 pts/day

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

Snack:
1 stalk of celery 0 pts
1 wedge Laughing Cow light cheese 1 pt

Lunch:
South Beach Chopped salad with tuna 4 pts
(DH same but with low fat turkey)
* omit advocado
2 tbsps low- sugar dressing 2 pts
sugar free jello 0 pts

Snack:
2 turkey rollups 2 pts

Dinner:
Subway veggie sub with cheese 6 pts

Dessert or snack:
baby carrots and 1/4 cup hummus 2 pts


TOTAL POINTS FOR THE DAY 22 pts

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



Week 1 - Day 3-Wednesday *based on 22 pts/day

Breakfast:
6 oz vegetable cocktail 1 pt
1/2 egg 1 pt
2 slices Canadian bacon 2 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 stalk of celery 0 pts
1 wedge Laughing Cow light cheese 1 pt

Lunch:
Chef’s salad- mixed greens with 1 oz each 4 pts
Ham or turkey and low fat cheese, tomato wedges
2 tbsps low- sugar dressing 2 pts
sugar free jello 0 pts

Snack:
2 turkey rollups 2 pts

Dinner:
Broiled steak (4 oz) 4 pts
broccoli
tossed salad (greens, peppers, tomatoes) 0 pts
2 tbsp balsamic vinagraitte dressing 2 pts

Dessert or snack:
14 cashews 2 pts
1- 8oz glass of Crystal light, diet soda or water 0 pts

TOTAL POINTS FOR THE DAY 22 pts

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


Week 1 - Day 4- Thursday *based on 22 pts/day

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

Snack:
celery 0 pts
1 wedge laughing cow cheese 1 pts

Lunch:
chicken ceasar salad bacon bits - no croutons 4 pts
2tbsp low sugar ceasar dressing 2 pts
sugar free jello 0 pts

Snack:
2 turkey rollups 2 pts

Dinner:
filet of sole, baked in tinfoil with lemon juice 4 pts
snow peas, steamed 0 pts
red cabbage sauteed in tsp olive oil 1 pts

Dessert or snack:
baby carrots and 1/4 cup hummus 2 pts

TOTAL POINTS FOR THE DAY 21 pts

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


Week 1- Day 5- Friday *based on 22 pts/day

Breakfast:
6oz tomato juice 1 pt
½ egg, scrambled 1 pt
2 slices Canadian bacon 2 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 pt

Lunch:
broiled steak (4oz) 4 pts
romaine, tomato, cabbage salad 0 pts
2 tbs low sugar dressing 2 pts

Snack:
cucumber coins with balsamic vinegar 0 pts

Dinner:
Balsamic chicken (SBD book pg.151) 4 pts
1 cup steamed broccoli 0 pts
1 tsp butter 1 pt
Tossed salad (greens, peppers, tomatoes) 0 pts
2 tbsp balsamic vinaigrette dressing 2 pts

Dessert or snack:
½ cup of 2% milk 2 pts

TOTAL POINTS FOR THE DAY 22pts

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


Week 1- Day 6 - Saturday *based on 22 pts/day

Breakfast:
6 oz tomato juice 1 pt
½ a cheese, mushroom & herb omelet 3 pts
(split with DH or use one egg only)
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 stalk celery 0 pts
1 wedge laughing cow cheese 1 pt
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
grilled chicken breast (4.5 oz) 3 pts
2 cups romaine lettuce 0 pts
2tbs low sugar dressing 2 pts
½ cup sugar free jello 0 pts

Snack:
14 cashews 2 pts

Dinner:
6 oz grilled fish with herbs 3 pts
steamed green beans 0 pts
1 tsp butter 1 pt
tossed salad(greens, gr. pepper, tomatoes) 0 pts
2 tbs low sugar dressing 2 pts

Dessert or snack:
Ricotta crème (SBD book) 3 pts
(use low fat ricotta)

TOTAL POINTS FOR THE DAY 22 pts

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


Week 1- Day 7 -Sunday *based on 22 pts/day

Breakfast:
½ egg, scrambled 1 pt
2 slices Canadian bacon 2 pts
1 cup of coffee with 2 tbsp cream and 1 tsp sugar 1 pt

Snack:
1 wedge laughing cow cheese 1 pt
1 stalk of celery 0 pts
1- 8oz glass of Crystal light, diet soda or water 0 pts

Lunch:
crab cobb salad (SBD book pg. 143) 6 pts

Snack:
14 cashews 2 pts

Dinner:
Marinated London Broil (SBD book pg. 158) 4pts
*cook extra steak for Monday -week 2
Green beans 0 pts
1 tsp butter 1 pts
Tossed salad (greens, peppers, tomatoes) 0 pts
2 tbs low sugar dressing 2 pts

Snack or Dessert
½ cup 2% milk 2 pts

TOTAL POINTS FOR THE DAY 22 pts

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



SBD PHASE 1/ Week 2

Week 2 - Day 8- Monday *based on 22 pts/day
(WW night)

Breakfast:
(2) vegetable quiche cups 2 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 oz low fat mozzarella 2 pts
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
leftover London Broil on mixed greens 4 pts
sliced tomato 0 pts
2tbsp low sugar dressing 2 pts
1 cup sugar free jello 0 pts
8 oz Crystal Light 0 pts

Snack:
1 wedge Laughing cow light cheese 1 pt
stalk of celery 0 pts
Dinner:
Chef’s salad- mixed greens with 1 oz each 4 pts
of ham or turkey and low fat cheese, tomato wedges
2 tbsps low- sugar dressing 2 pts
sugar free jello 0 pts

Dessert or snack:
French vanilla coffee 3 pts
1 tim bit 1 pt

TOTAL POINTS FOR THE DAY 22 pts

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


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

Breakfast:
½ egg, scrambled 1 pt
2 slices Canadian bacon 2 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 stalk of celery 0 pts
1 wedge Laughing Cow light cheese 1pt

Lunch:
Greek Salad (SBD book pg. 137) 7pts
sugar free jello 0pts

Snack:
2 turkey rollups 2pts

Dinner:
Subway- 6 inch veggie sub with cheese 6pts

Dessert or snack:
2 oz of low fat cheese 2pts


TOTAL POINTS FOR THE DAY 22 pts

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


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

Breakfast:
½ egg, scrambled with mushrooms 1 pt
2 slices Canadian bacon 2 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 stalk of celery 0 pts
1 wedge Laughing Cow light cheese 1 pt

Lunch:
Chef’s salad- mixed greens with 1 oz each ham 4 pts
turkey and low fat cheese, tomato wedges
2 tbsps low- sugar dressing 2 pts
sugar free jello 0 pts

Snack:
½ cup grape tomatoes 0 pts

Dinner:
Cracked pepper steak (SBD book pg.160) 8 pts
*use leftovers for lunch on Thursday
broccoli w/1tsp butter 1 pt
broiled tomato 0 pts

Dessert or snack:
14 cashews 2 pts
1- 8oz glass of Crystal light, diet soda or water 0 pts

TOTAL POINTS FOR THE DAY 21 pts

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


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

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

Snack:
2 turkey rollups 2 pts

Lunch:
steak salad(mixed greens and tomatoes) 4 pts
2tbsp low sugar dressing 2 pts
sugar free jello 0 pts

Snack:
1 stalk of celery 0 pts
1 wedge laughing cow cheese 1 pt

Dinner:
Gingered Chicken breast (SBD book pg 152) 6pts
snow peas 0 pts
sauteed cabbage 1 pts

Dessert or snack:
baby carrots and 1/4 cup hummous 2 pts

TOTAL POINTS FOR THE DAY 23 pts

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


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

Breakfast:
6 oz tomato juice 1 pt
½ egg, scrambled 1 pt
2 slices Canadian bacon 2 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 stalk celery 0 pts
1 wedge laughing cow cheese 1 pt

Lunch:
chicken pistachio salad (SBD book p.141) 6pts

Snack:
cucumber coins with balsamic vinegar 0 pts

Dinner:
Filet of sole, baked with lemon juice & pepper 4 pts
1 cup steamed broccoli 0 pts
1 tsp butter 1 pt
Tossed salad(greens, peppers, tomatoes) 0 pts
2 tbsp balsamic vinaigrette dressing 2 pts

Dessert or snack:
2 oz of low fat cheese 2 pts

TOTAL POINTS FOR THE DAY 21 pts

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


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

Breakfast:
6 oz tomato juice 1 pt
½ a cheese, mushroom & herb omelet 3 pts
1 cup coffee with 2 tbs cream and 1 tsp sugar 1 pt

Snack:
1 stalk celery 0 pts
1 wedge laughing cow cheese 1 pt
1- 8 oz glass of Crystal Light, diet soda or water 0 pts

Lunch:
grilled chicken breast (4.5 oz) 3 pts
2 cups romaine lettuce 0 pts
2tbs low sugar dressing 2 pts
½ cup sugar free jello 0 pts

Snack:
14 cashews 2 pts

Dinner:
6 oz grilled chicken with herbs 4 pts
1 tsp butter 1 pt
tossed salad(greens, gr. pepper, tomatoes) 0 pts
2 tbs low sugar dressing 2 pts

Dessert or snack:
SF jello with LF whipped cream 1 pts
1 square of dark chocolate 2 pts

TOTAL POINTS FOR THE DAY 22 pts

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


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

Breakfast:
½ of a cheese & Canadian bacon (chopped up) omelet 3 pts
1 cup of coffee with 2 tbsp cream and 1 tsp sugar 1 pt

Snack:
1 wedge laughing cow cheese 1 pt
1 stalk of celery 0 pts
1- 8oz glass of Crystal light, diet soda or water 0 pts

Lunch:
Chef’s salad- mixed greens with 1 oz each ham 4 pts
turkey and low fat cheese, tomato wedges
2 tbsps low- sugar dressing 2 pts
sugar free jello 0 pts

Snack:
14 cashews 2 pts

Dinner:
Grilled chicken 4 pts
Green beans 0 pts
1 tsp butter 1 pts
Tossed salad (greens, peppers, tomatoes) 0 pts
2 tbs low sugar dressing 2 pts

Snack or Dessert:
½ cup 2% milk 2 pts

TOTAL POINTS FOR THE DAY 22 pts

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

I read your thread after a friend was telling me about the SBD. I too am a WW and your title interested me. Anyway, my friend loaned me her book and read the first section about phase one. My question is how you got 4 points for the tuna salad on day 2. I ran it thru my tracker and it came to 10. There's a big difference there! Can you share what you did differently on your end to get it down to 4. Thanks! :cool:

I would say she doesn't use the dressing thats in the Book, I don't as it has 4 tsps. olive oil,(points) which I hate,and she omits the avocado to, more points.

Yep lauthala, you hit the nail on the head....I omitted both the dressing from the SBD book and the advocado.... I put a star with a note saying "omit advocado" and also it says that I used 2 tbsps of low sugar dressing - the dressing in the book is too high in points....I just find that 10 points for a salad is not worth it so I just adjusted it for myself. I have done that with a few of the recipes provided in the book

I am also interested in doing SBD/WW combo. How are you doing so far?

Very well... I have lost 10 lbs since doing the combo and I only have 6lbs to my WW goal weight.

In total I have lost 20lbs in the last year.

Much more important to me though is that I have become more physically active and because of South Beach I have lost my cravings for carbs and my addiction to potato chips! :D I have also managed to cut my coffee and tea consumption way back.

I feel much healthier and have more energy too! :cb:

You are doing terrific!

I see the last post here was in May. How are you doing now? Are you still combining? Have you been losing steady? Hope its going well cuz I am trying to combine. My problem is I just cant do the phase I part. Its a mental thing I know. I am trying to do it by trying phase 2 and counting points. So I was wondering if you continued losing after you were into phase 2. Thanks in advance....Sis :)

I have been maintaining for a while on Phase 2

- I am currently 3 lbs away from my WW goal so I am sticking it out on Phase 2 until I get there. I think I would find it hard to go back to Phase 1 now and I am not quite ready to do Phase 3.

When I began WW I was 185lbs, down to 170 when I started SBD and have been sticking around 160-162. My WW goal is 158- I am so close!

Right now I am more concerned with not gaining any lbs back and with toning up my body than anything else. :)

It was very nice of you to share all this. I am printing it out for a friend who is struggling with weight watchers and counting her points! She likes to "cheat"! LOL Thanks so much. I really think this will get the ball rolling for her. Maybe even later for me! I need to lower fat. good luck with your goal.....yes you are soooo close!! Or maybe you got there already!

Hi mel! I like doing the combination and having preset menus helps me stay on track better than just counting points throughout the day.

I like the support I get from the meetings and the points system is great. I just needed to shake it up a bit since I am not a big fan of low fat, heavily processed foods or commercially prepared foods so SBD is great for me too :)

I have to admit that I waffled a bit over the summer due to vacation, house buying and now packing and moving but I am now only 2 lbs from my goal - soooo close. I hope to be there and become a lifetime WW member by December - my Christmas gift to myself :D

Thanks for the Phase II!!
 

I almost fell over when I saw the Phase 2!! I had not seen it. My friend will be thrilled of course too. I am trying very hard to get her back to either one or the other. She had a scare with her pancreas and you would think that would be enough! I do know that she will have to do it herself but I will give her the tools!!:rofl: I can hardly wait to see phase 3! LOL

I think your CHRISTMAS GIFT to yourself is a wonderful present. A big congratulations on all your dedication and hard work. AND....so nice of you to pass something so wonderful on to others. :D
Good luck!! And an early MERRY CHRISTMAS!!! :hat:

Just a hello!
 

I stumbled upon your post by accident when I went looking for the link for 3fatchicks. There is a group of us at Prevention combining SB and WW. I did WW for a while and stalled, then a couple of years later, I started SB. After stalling there, I combined SB and WW in Feb. of this year. I have lost a total of about 80 pounds, (almost 40 since SB/WW). I have added regular exercise and finally think I found the perfect combination of my continued weight loss. :D If you don't mind, may I share this link with my other group members at Prevention. They may be interested in participating. Are you still doing SB/WW together?

Welcome, Mshelton, and congratulations on your loss to date! :hat:
Yes, certainly you may share the link! We're always glad to have new members here.
http://www.3fatchicks.com/forum/forumdisplay.php?f=110
http://www.3fatchicks.com/forum/forumdisplay.php?f=113

As long as they behave!