Chazmom here are my first weeks menus my personal SBD/WW program.
Please note that my one daily treat is the 1 cup of coffee I have each morning with half and half cream and 1 tsp sugar - I cannot give that up- the rest of the day I drink water, decaf tea without sugar and crystal light.
I don't have the menus on my computer anymore since my DH was monkeying around with the computer a couple of weeks ago
but I am redoing them for myself and will post the other 3 weeks for you soon.
WW/SBD Phase 1
Day 1-Monday *based on 22 pts per day + 35 flexpoints per week
Breakfast:
6 oz tomato juice 1pt
1 coffee w/2tbs cream & 1 tsp sugar 1.5
1 egg –scrambled without milk 1pt
2 slices of Canadian bacon 2pt
Total= 5.5pts
Snack:
1 piece of Laughing Cow light cheese 1pt
1 stalk of celery 0pts
1 glass (8oz) of Crystal light, diet soda
or water 0pts
Total= 1pt
Lunch:
Chef’s salad: 4pts
Mixed greens (romaine and leaf lettuce)
Tomato wedges, chopped raw broccoli
Cucumber slices, 1 oz of low-fat ham.
1 oz of low-fat cheese chopped up and
2 tbsps balsamic vinaigrette dressing or
commercially prepared low-sugar dressing 2pts
Total= 6pts
Snack:
1 cup of sugar free jello 0pts
Total= 0pts
Dinner:
I go to WW right after work so I pack an
Extra salad (same as lunch) to eat before
The meeting –boring yes – but convenient 6pts
Total= 6pts
Snack:
1 medium French vanilla cappuccino coffee 3pts
Total= 3pts
*this is my post WW meeting treat after
walking home for 40 minutes with my WW
buddy J
Points used for the day 22.5 pts
Flex points used today .5 pts
WW/SBD Phase 1
Day 2- Tuesday
Breakfast:
6 oz tomato juice 1pt
1 egg –scrambled without milk 1pt
2 slices of Canadian bacon 2pt
Total= 4pts
Snack:
1 piece of Laughing Cow light cheese 1pt
1 stalk of celery 0pts
1 glass (8oz) of Crystal light, diet soda
or water 0pts
Total= 1pt
Lunch:
Chef’s salad: 4pts
Mixed greens (romaine and leaf lettuce)
Tomato wedges, chopped raw broccoli
Cucumber slices, 1 oz of low-fat ham.
1 oz of low-fat cheese chopped up and
2 tbsps balsamic vinaigrette dressing or
commercially prepared low-sugar dressing 2pts
Total= 6pts
Snack:
1 cup of sugar free jello 0pts
Total= 0pts
Dinner:
6-oz fish (sole or haddock) baked in tinfoil 5pts
with 1tsp Becel and some lemon pepper pt
½ cup steamed snow peas 0pts
1 cup shredded red cabbage sautéed in a 0pts
splash of olive oil 1pt
Total= 7pts
Snack:
14 unsalted cashews 4pts
Points used for the day 23pts
Flex points used today 1pt
WW/SBD Phase 1
Day 3- Wednesday
Breakfast:
6 oz tomato juice 1pt
Mushroom /cheese omelet
*made without milk 3pts
Total= 4pts
Snack:
1 piece of Laughing Cow light cheese 1pt
1 stalk of celery 0pts
1 glass (8oz) of Crystal light, diet soda
or water 0pts
Total= 1pt
Lunch:
Greek tomato salad:
1 medium tomato sliced or cut into wedges 0pts
½ of a cucumber sliced or cut into wedges 0pts
¼ cup of low-fat feta cheese crumbled 2pts
Dressing:
1 tbsp of olive oil 4pts
1 tbsp white wine vinegar 0pts
1 tsp Greek salad spices 0pts
2 slices of lean ham (or 2oz) 2pts
1 glass (8oz) of Crystal light, diet soda
or water 0pts
Total= 8pts
Snack:
1 cup of sugar free jello 0pts
Total= 0pts
Dinner:
Balsamic chicken (pg. 151 of SBD book) 4pts
Stewed tomatoes (pg. 172 of SBD book) 1pts
Tossed salad (greens, peppers and tomatoes) 0pts
2 tbsp balsamic vinaigrette dressing 2pts
Total= 7pts
Snack:
Vanilla Ricotta Crème (pg. 181 of SBD book) 4pts
Points used for the day 24pts
Flex points used today 2pts
Total
WW/SBD Phase 1
Day 4- Thursday
Breakfast:
6 oz tomato juice 1pt
1 egg scrambled *without milk 1pt
2 slices of Canadian bacon 2pt
Total= 4pts
Snack:
1 piece of Laughing Cow light cheese 1pt
1 stalk of celery 0pts
1 glass (8oz) of Crystal light, diet soda
or water 0pts
Total= 1pt
Lunch:
Chicken Ceasar Salad:
Use leftover chicken (3oz) from Wed dinner 3pts
Romaine lettuce 0pts
2 tbsp low sugar Ceasar salad dressing 2pts
Total= 5pts
Snack:
1 cup of sugar free jello 0pts
Total= 0pts
Dinner:
4oz of Grilled steak 5pts
1 cup steamed green beans 0pts
Tossed salad (greens, peppers and tomatoes) 0pts
2 tbsp balsamic vinaigrette dressing 2pts
Total= 7pts
Snack:
Vanilla Ricotta Crème (pg. 181 of SBD book) 4pts
Points used for the day 21pts
Flex points used today 0pts
WW/SBD Phase 1
Day5- Friday
Breakfast:
6 oz tomato juice 1pt
1 egg scrambled *without milk 1pt
2 slices of Canadian bacon 2pts
Total= 4pts
Snack:
2 turkey rollups *without the mayo
(pg.179 of SBD book) 2pts
Total= 2pts
Lunch:
South Beach chopped salad with tuna
(pg. 140 of SBD book –omit the advocado) 4pts
Dressing 4pts
Total= 8pts
Snack:
1 cup of sugar free jello 0pts
Total= 0pts
Dinner:
4oz of Grilled steak 5pts
1 cup steamed green beans 0pts
Tossed salad (greens, peppers and tomatoes) 0pts
2 tbsp balsamic vinaigrette dressing 2pts
Total= 7pts
Snack:
Vanilla Ricotta Crème (pg. 181 of SBD book) 4pts
Points used for the day 25pts
Flex points used today 3pts
WW/SBD Phase 1
Day- Saturday
Breakfast:
1 coffee with 2 tbsps cream and 1 tsp sugar 1.5pt
1 egg scrambled *without milk 1pt
2 slices of Canadian bacon 2pt
Total= 4.5pts
Snack:
2 turkey rollups *without the mayo
(pg.179 of SBD book) 2pts
Total= 2pts
Lunch:
3oz grilled chicken breast –no skin 3pts
2 cups romaine lettuce 0pts
2tbs low sugar Ceasar dressing 2pts
Total= 5pts
Snack:
1 cup of sugar free jello 0pts
Total= 0pts
Dinner:
6-oz fish (sole or haddock) baked in tinfoil 5pts
with 1tsp Becel and some lemon pepper 1pt
1 cup steamed green beans 0pts
tossed salad (greens, peppers, tomatoes) 0pts
2tbs balsamic vinaigrette dressing 2pts
Total= 8pts
Snack:
Vanilla Ricotta Crème (pg. 181 of SBD book) 4pts
Points used for the day 23.5pts
Flex points used today 1.5pts
WW/SBD Phase 1
Day- Sunday
Breakfast:
1 coffee with 2 tbsps cream and 1 tsp sugar 1.5pt
1 egg scrambled *without milk 1pt
2 slices of Canadian bacon 2pt
Total= 4.5pts
Snack:
14 unsalted cashews 4pts
Total= 4pts
Lunch:
Chef’s salad: 4pts
Mixed greens (romaine and leaf lettuce)
Tomato wedges, chopped raw broccoli
Cucumber slices, 1 oz of low-fat ham.
1 oz of low-fat cheese chopped up and
2 tbsps balsamic vinaigrette dressing or
commercially prepared low-sugar dressing 2pts
Total= 6pts
Snack:
1 cup of sugar free jello 0pts
Total= 0pts
Dinner:
4oz of Grilled steak 5pts
1 cup steamed green beans 0pts
Tossed salad (greens, peppers and tomatoes) 0pts
2 tbsp balsamic vinaigrette dressing 2pts
Total= 7pts
Snack:
1 piece of Laughing Cow light cheese 1pt
1 stalk of celery 0pts
1 glass (8oz) of Crystal light, diet soda
or water 0pts
Total= 1pt
Points used for the day 22.5pts
Flex points used today .5pts
SBD/WW for Chazmom
