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