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Old 04-12-2004, 05:23 PM   #1  
Bewitchin' in the kitchen
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Default SBD/Weight Watchers Phase 2 menus

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
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Old 08-06-2004, 12:18 PM   #2  
Bewitchin' in the kitchen
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I have been working on some new menus for phase 2 and 3 - will post soon
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Old 08-30-2004, 11:54 PM   #3  
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Howdy! I was sooo excited to see this post - I've been doing SB for just over a week and have been really frustrated so far - my dh had lost 8 pounds, my best friend lost 8 pounds, her husband lost 10.....and I lost two. I was TICKED!!! Not jealous, just, what am I doing wrong!?! So I ended up joining WW online to track my SB dieting - WW has been the only program to really work for me, but I have been realizing my body doesn't do well with lots of carbs - hopefully with your awesome menu I can make this work. Thanks SO much for sharing this, and CONGRATS on being so close to goal!!! Amazing!

Crud - I hate it when I post something in the wrong place - I meant to put this in your Phase I thread! Oops! LOL

Last edited by chefwife; 08-30-2004 at 11:57 PM. Reason: add comment
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Old 09-09-2004, 03:51 PM   #4  
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That's okay! Glad the two WW/SBD threads are of some help to people. I like to think of it as my lower/better carb version of WW. In fact WW has been encouraging people to make better carb choices and is recognizing that some people are better with lower protein and others are better with lower carb so now they offer a few different options to members.

I like both plans and enjoy the fresh food menus and recipes that SBD offers but I also need the portion control that WW gives me.

I have been doing Phase II for a while since I just haven't had the time to work on some Phase III menus but I will post some new menus soon!

I have manage to maintain my weight loss over the summer and I am really close to my goal (2lbs and then onto being a WW lifer! )
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Old 09-26-2004, 01:37 PM   #5  
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I posted in the SB/WW Phase I and then found this Phase II thread. I have also been combining SB/WW since about Feb. 2004 and I am sooooo pleased. I added exercise about 3 months ago and finally feel that I can make my goal!!!! I would like to share about this thread with a group at Prevention SB site that has also combined the two. Is that alright?
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Old 09-26-2004, 05:42 PM   #6  
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By all means, share the link, Mshelton!
And feel free to come and join us in the regular South Beach chat here!
http://www.3fatchicks.com/forum/forumdisplay.php?f=110
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Old 09-30-2004, 01:04 PM   #7  
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This is wonderful, thank you mauvaisroux!
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Old 10-04-2004, 10:16 AM   #8  
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Default Perfect!!

This is perfect!! THank you so much!
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Old 10-27-2004, 03:26 PM   #9  
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You are all welcome and I don't mind sharing info. I spent some time making these up to use as a permanent template for menu planning to make my life easier and if they help anyone else then great!
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Old 03-06-2005, 10:39 PM   #10  
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I Am So-o-o Excited To See I Am Not The Only One Who Thinks This Combo Could Be A Great Thing. I Was Interested In Devising A List Of Accceptable No/low Point Foods That Are Compatible With Both. I Think You May Be On To Something. Looking Forward Updates From This Post.

Thanks,
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Old 03-09-2005, 02:36 PM   #11  
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sorry, haven't had time to post anything new, I am now modding for 3 forums on 3fc so I have been a bit busy but I am working on some stuff and will post as soon as I am prepared.
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Old 03-11-2005, 02:55 PM   #12  
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Smile Hi ya'll

Hi! I found the Phase one thread last weekend and tried it this week. I have to admit that I cheated a little I started WW last Oct. but really ran out of patience when I kept going way over on points. Totally my fault though. I don't weigh in until tomorrow, but I feel like I did better because I drank my water and ate more veggies than I usually do. The menus sure did help. Thank you for your help and look forward to updating my tracker soon.

Last edited by TSheler; 03-11-2005 at 09:26 PM.
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Old 03-16-2005, 10:26 AM   #13  
Bewitchin' in the kitchen
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glad the menus were helpful!
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