Brined Pork Tenderloin

Size: px
Start display at page:

Download "Brined Pork Tenderloin"

Transcription

1

2

3

4 BrinedPorkTenderloin 1 of 1 1/25/2014 1:02 AM Brined Pork Tenderloin Comfort Food Lightened Up Great for Entertaining *Points+ Value: 7 (Points+ calculations discounts for discarded brine - only 4 Tbsp of brine is absorbed) Calories: 264 Fat: 11.3 Carbs: 15.6 Fiber:.2 Protein: 25.6 Servings: 4 1/2 cup brown sugar 1/4 cup plus 1 Tablespoon kosher salt 8 cups water 1/2 cup frozen apple juice concentrate, thawed 1 teaspoon freshly ground black pepper 1 teaspoon dried thyme (20 ounces) pork tenderloin Preheat oven to 425. Remove silver skin from tenderloin. In a large heatproof bowl, dissolve sugar and kosher salt in 4 cups of hot water. Add 4 cups ice water, plus apple juice concentrate, pepper and thyme. Stir to combine. Add the tenderloin and completely submerge in the brine. Cover and refrigerate for 2-6 hours.(do not brine longer or the meat will break down too much and get mushy.) Remove the pork from the brine and pat very dry with paper towels. Put tenderloin in a baking dish that has been sprayed with non-stick cooking spray. If one end of the tenderloin is really thin, simply tuck it under the tenderloin to try to create an even thickness. Secure the "tuck" with a toothpick if necessary. Bake tenderloin in preheated oven for minutes or until thermometer inserted into thickest portion registers 155. Allow to rest for 5 minutes before cutting. Cooking Tips: *It is critical that you use kosher salt instead of table salt or this will be way too salty. I recommend using kosher salt in cooking anyway. If you aren't familiar with silver skin, it is that tough white membrane on pork tenderloin. You can usually get it started with a sharp knife, then just pull it off. * Also make sure you are buying tenderloin and not loin. Tenderloins are smaller and thinner; much more conducive to grilling. *Use a meat thermometer if possible. If you wait until pork is white all the way through, it will be tough. When pork is at ideal temperature it will still be ever so slightly pink just in the very center. Picky Eater/Non-Dieter Tips: This is a super kid friendly entree. The pork is crazy tender. Serve with dipping sauce of choice. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.

5 cilantrolimechicken 1 of 1 1/25/2014 1:03 AM Double Duty/Plan Ahead: Cook an extra 14 ounces of chicken breast to use for Taco Chicken Casserole another night. Just refrigerate leftovers. Cilantro Lime Chicken Slow Cooker Friendly 10 minutes or less of prep 5 Ingredients or Less Desperation Dinner Desperation Dinner (prep time is about 5 minutes!) *Points+ Value: 4 (Points+ value was calculated for this recipe using only 1.5 pounds chicken - rest reserved for another meal ) Calories: 160 Fat: 4 Carbs: 4 Fiber: 2 Protein: 25 Servings: pounds boneless skinless chicken breast (you'll reserve 12 ounces of this cooked chicken for Taco Chicken Casserole) 1 3/4 cups fat free salsa 1 (1.25 oz) package reduced sodium taco seasoning 1/3 cup lime juice 1/4 cup fresh cilantro or parsley (chopped) Add chicken to slow cooker. Top with remaining ingredients. Cook on low heat for 4-6 hours or until chicken is cooked through and tender. Cooking Tips: If you have a 6 quart slow cooker that cooks "hot" like mine, you'll need to check the chicken after 4 hours. You can use all the salsa mixture for this recipe. You'll need to reserve 12 ounces of chicken for the Taco Chicken Casserole, but the sauce won't be used in that recipe. Picky Eater/Non-Dieter Tips: Either rinse off salsa and serve with favorite dipping condiment or top theirs with cheese and sour cream. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.

6 TacoChickenCasserole 1 of 1 1/25/2014 1:03 AM Double Duty/Plan Ahead: Use chicken reserved from Cilantro Lime Chicken to make this meal speedy to throw together. Taco Chicken Casserole Comfort Food Lightened Up Guest Worthy *Points+ Value: 9 Calories: 353 Fat: 13.4 Carbs: 37.2 Fiber: 8.6 Protein: 22.4 Servings: 6 (hearty) 12 ounces cooked boneless skinless breast (use chicken reserved from Cilantro Lime Chicken) 1 clove garlic, minced 2 teaspoons canola oil 5 ounces baked tortilla chips (recommended Baked Tostitos Scoops) 1 (10.75 oz) can 98% cream of chicken soup 2 Tablespoons 1% milk 1.5 cups reduced fat sour cream (divided) 1/2 cup onion, chopped finely 1 (14 oz) can diced tomatoes and green chilis (mild, original or hot) 1 (15 oz) can reduced sodium black beans, rinsed and drained 1 (1 oz) packet taco seasoning 1 cup 2% sharp cheddar cheese Shred chicken and set aside. Preheat oven to 350 degrees. While oven is preheating, heat canola oil in small nonstick skillet over medium high heat. Add onion and saute for 2 minutes, stirring often. Add garlic and continue to saute for one minute or until onion has softened. Remove from heat and set aside. Lightly spray an 8x8-inch baking dish or a 2 quart oblong baking dish with non-stick cooking spray. In a large bowl, combine the chicken soup, 1 cup of the sour cream, milk, diced tomatoes, black beans, sauteed onions and garlic, and taco seasoning; Stir. Add chicken. Stir again to combine. Crush chips (crush with hands or put in ziplock bag and crush with rolling pin) and spread half of them on the bottom of the baking dish. Spread half of the chicken mixture over the tortillas. Top with 1/2 cup of cheese. Repeat layers. Bake for 30 minutes, until bubbly and cheese is starting to brown. Serve each serving with 2 teaspoons sour cream. Cooking Tips: If you do not have planned leftovers from Cilantro Chicken night, you can put 14 ounces of chicken and 1/4 cup salsa in baking dish and bake in preheated 400 degree oven for 25 minutes or until cooked through. Picky Eater/Non-Dieter Tips: This is usually quite popular with picky eaters, but can always just top some of the shredded chicken with cheese, put over the baked chips and microwave for 30 seconds. If they are eating the casserole, offer extra cheese and sour cream. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.

7 shrimpsalad 1 of 1 1/25/2014 1:04 AM Double Duty/Plan Ahead: We will use the rest of the pepperoncini and feta next week. Shrimp Salad Meal-In-One *Points+ Value: 7 Calories: 296 Fat: 9.8 Carbs: 12.1 Fiber: 3.2 Protein: 39.4 Servings: 4 4 quarts water 1 1/2 pounds medium or large shrimp, peeled and deveined 6 cups torn romaine lettuce 1 1/2 cups halved cherry tomatoes 1 cup (1/4-inch-thick) slices red onion, separated into rings 1 cup cucumber, halved lengthwise and cut into 1/4-inch slices 1 tablespoon chopped fresh flat-leaf parsley 6 tablespoons red wine vinegar 1 Tablespoon dijon mustard 1 Tablespoon olive oil 3/4 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon black pepper 2 garlic cloves, minced 1/2 cup (2 ounces) crumbled feta cheese 8 kalamata olives, pitted and halved (from olive bar if you have one in your store) 4 pepperoncini peppers Bring water to a boil in a large saucepan. Add shrimp; cook 1-2 minutes or until just starting to turn pink. Drain and rinse with cold water to stop cooking. Medium shrimp will probably only take 1 minute. Large shrimp will take more like 2 minutes. Place shrimp in a bowl; cover and chill. Place lettuce, tomatoes, onion, and cucumber in a large bowl; toss to combine. Combine parsley and next 7 ingredients (parsley through garlic) to make dressing, stirring with a whisk. Spoon 1 tablespoon dressing over shrimp; toss to combine. Add shrimp mixture and remaining dressing to lettuce mixture; toss gently to coat. Spoon about 2 3/4 cups salad onto each of 4 plates. Top each serving with 2 tablespoons cheese, 4 olive halves, and 1 pepperoncini pepper. Cooking Tips: Don't overcook shrimp. Use whatever size (already deveined) shrimp is on sale. Wrap feta in a paper towel (we'll be using next week). This will keep it fresh longer. Picky Eater/Non-Dieter Tips: Serve their shrimp with dipping sauce. Make them a side salad with their favorite toppings and dressings. The dressing is delicious. So double it if you have non-dieters in the family. They will want extra. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.

8 RoastedPotatoSoup 1 of 1 1/25/2014 1:04 AM Roasted Potato Soup Meat Free but Delicious Desperation Dinner *Points+ Value: 6 Calories: 257 Fat: 8.1 Carbs: 27.2 Fiber: 2 Protein: 17.5 Servings: 4 (1 1/2 cup) 10.5 ounces frozen Green Giant Cauliflower in Cheese Sauce 2.5 cups 1% milk 3/4 cup fat free chicken broth 1 cup water 1/2 of a (7.6 ounce) package roasted garlic mashed potatoes 1 cup (4 ounces) shredded 2% cheddar cheese 1/2 teaspoon freshly ground pepper 2 slivered green onions (tops only) Prepare cauliflower and cheese according to package directions. Carefully (steam will escape), add contents of the package into a blender with 1.5 cups of the milk. Puree. Combine cauliflower puree, broth, water, and remainder of milk (1 cup) in a large saucepan; bring to a boil. Remove from heat; add potatoes and stir with a wire whisk until well blended. Allow to sit for 2 minutes after whisking. If soup is too thick, add a bit more water. If too think add a couple of Tablespoons of potato flakes. Add 3/4 cup cheese, stirring until cheese melts. Spoon evenly into 4 bowls; sprinkle evenly with remaining 1/4 cup cheese, pepper and slivered green onions. Cooking Tips: Note that you are only using half the package of potato flakes. This is a no-brainer dinner for those crazy nights when you don't have time to think. Just be sure to puree the cauliflower and whisk the soup. That's really the only critical aspect of the recipe. This makes a great leftover lunch, so you might want to double the other ingredients and just use the whole package of potato flakes.. Picky Eater/Non-Dieter Tips: Add extra cheese to theirs. Consider adding bacon to the top as well. Provide Tabasco sauce for those who want it. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.

9 skinnycheeseburger 1 of 1 1/25/2014 1:05 AM Skinny Cheeseburger Comfort Food Lightened Up *Points+ Value: 7 Calories: 303 Fat: 11 Carbs: 16 Fiber: 7 Protein: 35 servings: 4 1 pound ground sirloin 1 ounce 2% sharp cheese, cut into 4 equal squares (roughly 1 inch cubes) 4 whole wheat Sandwich Thins (like Arnold's) 1 cup romaine lettuce (chopped) 1 medium tomato, sliced 4 Tablespoons ketchup 4 Tablespoons fat free plain greek yogurt 1 teaspoon salt 1 teaspoon Montreal Steak Seasoning 1 teaspoon worcestershire sauce Toast sandwich thins and set aside. Mix ketchup and yogurt together in a small bowl and set aside. In medium bowl, sprinkle meat with Montreal Steak Seasoning (if using) and worcestershire sauce. Divide the hamburger meat into quarters. Form the meat into patties; make an indentation in the middle of each patty and place a cube of cheese into each well. Form the meat around the cheese (so it is hidden in the middle of the patty) and sprinkle with salt. Place the burgers on a nonstick skillet or griddle over medium high heat. Cook 3-4 minutes per side or until no longer pink. Place each burger on one side of a sandwich thin. Top other side of sandwich thin with equal amounts of the ketchup/yogurt mixture, lettuce and tomato. Cooking Tips: This is a super easy dinner. Just don't overwork the meat while wrapping around the cheese. This will make the burger tough. We use the Montreal Steak Seasoning in our recipes often, so if you don't have it, I highly recommend you purchase a small container Picky Eater/Non-Dieter Tips: Provide them with their favorite burger toppings. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.

10 baconandeggmuffins 1 of 2 1/25/2014 1:05 AM Bacon and Egg Muffins Breakfast For Dinner *Points+ Value: 6 Servings: 6 hearty (2 muffin) Calories: 224 Fat: 3 Carbs: 34.2 Fiber: 1.8 Protein: cups country style hash browns, thawed 1 1/2 cups frozen (thawed) chopped spinach 3/4 cup(s) part-skim ricotta cheese 3 large egg(s), beaten 2 Tbsp green onions, chopped 6 slice(s) uncooked Canadian-style bacon, quartered 1 cup(s) 2% sharp shredded Cheddar cheese 2 sliced plum tomatoes (seeded) Preheat oven to 350. In a microwave safe bowl, combine thawed hash browns and green onions. Cover bowl with saran wrap and microwave for 2 minutes or until potatoes are tender. Put in colander to drain. While potatoes are cooking, squeeze spinach dry. In a small bowl, combine ricotta cheese and eggs. Spray a 12 muffin tin with cooking spray. Distribute potatoes evenly in the bottom of each tin (start with 1/4 cup per tin). Top with a quarter-slice of bacon, 1 heaping teaspoon of ricotta cheese mixture, about 2 tablespoons of spinach, about a tablespoon of cheddar cheese, another bacon quarter, and another heaping teaspoon of ricotta mixture. Sprinkling tops with few remaining shreds of cheese and 2 tablespoons seeded (sliced) plum tomatoes. Bake muffins until fully set and ricotta is cooked through, about minutes. Cool in muffin tins for about 10 to 15 minutes. Cooking Tips: I highly recommend putting the muffin tins on a cookie sheet in case the eggs "bubble" over. Squeezing the spinach is an important step in the process. I recommend getting the rest of the dinner on the table while muffins are cooling. Picky Eater/Non-Dieter Tips: For the more adventurous or non dieters, make their muffin with extra cheese and add a dash of Tabasco sauce to their eggs. For the picky eater, omit the spinach in theirs by adding just plain ricotta to their muffin. Add extra cheese to theirs as well. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.

GroceryList12521 http://shrinkingonabudgetmealplan.com/grocerylist12521.html 1 of 1 1/27/2014 4:52 PM Shrinking On A Budget Grocery List Week of 1/25-2/1 To alter grocery list cross out each grocery item

More information

Week of 5/10-5/17. Dinner

Week of 5/10-5/17. Dinner Week of 5/10-5/17 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability

More information

Week of 5/10-5/17. Snack Ideas. Snack #2 (S2) Pistachios and Orange. Calories: Fat: 6.9 Carbs: 15.6 Fiber: 3.9 Protein: 4.1.

Week of 5/10-5/17. Snack Ideas. Snack #2 (S2) Pistachios and Orange. Calories: Fat: 6.9 Carbs: 15.6 Fiber: 3.9 Protein: 4.1. Week of 5/10-5/17 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability

More information

Week of 4/6-4/13. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Granola with Berries

Week of 4/6-4/13. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Granola with Berries 4/6/13 BLSD46413 Week of 4/6-4/13 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy

More information

9/12-9/19. Week of 4/6-4/13

9/12-9/19. Week of 4/6-4/13 9/12-9/19 4/6/13 BLSD46413 Week of 4/6-4/13 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan

More information

Week of 12/26-1/2 Extra Meat Free Option: Veggie Baked Ziti Freezer to Slow Cooker: Slow Cooker Beef

Week of 12/26-1/2 Extra Meat Free Option: Veggie Baked Ziti Freezer to Slow Cooker: Slow Cooker Beef Week of 12/26-1/2 Week of 12/26-1/2 12/26/2015 bakedzitiwithveggies Veggie Packed Baked Ziti Meat Free But Delicious Meal In One This may seem high in Points, but keep in mind it includes the sides.

More information

Week of 4/9 4/16. Snack Ideas. Granola Bar and Orange. Breakfast. Calories: 182 Fat: 4.9 Carbs: 17 Fiber: 2.9 Protein: 19.7.

Week of 4/9 4/16. Snack Ideas. Granola Bar and Orange. Breakfast. Calories: 182 Fat: 4.9 Carbs: 17 Fiber: 2.9 Protein: 19.7. 4/9/2016 BSLD49416 Week of 4/9 4/16 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for

More information

Snack Ideas. Breakfast. Calories: 312 Fat: 3.3 Carbs: 42 Fiber: 5.1 Protein: 25. Lunch. Desserts

Snack Ideas. Breakfast. Calories: 312 Fat: 3.3 Carbs: 42 Fiber: 5.1 Protein: 25. Lunch. Desserts Week of 5/31-6/7 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability

More information

Week of 1/18-1/25. Snack Ideas. Snack #2 (S2)(Grocery List Assumes 3 Days) Granola Bar and Orange. Breakfast. Breakfast #2 (B2) (List Assumes 3 Days)

Week of 1/18-1/25. Snack Ideas. Snack #2 (S2)(Grocery List Assumes 3 Days) Granola Bar and Orange. Breakfast. Breakfast #2 (B2) (List Assumes 3 Days) Week118125 of 1 http://shrinkingonabudgetmealplan.com/mealplans/week118125.html 2/4/2013 8:15 PM Week of 1/18-1/25 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International

More information

1 of 2 2/4/2013 3:13 PM

1 of 2 2/4/2013 3:13 PM Week125021bsld http://shrinkingonabudgetmealplan.com/mealplans/week125021bsld.html 1 of 2 2/4/2013 3:13 PM Week of 1/25-2/1 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers

More information

Week of 6/27 7/4. Snack Ideas. Breakfast. Lunch. Desserts

Week of 6/27 7/4. Snack Ideas. Breakfast. Lunch. Desserts IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability f See bottom

More information

Week of 5/11-5/18. Snack Ideas. Snack #2 (S2) (List assumes 3 days) Breakfast. Lunch. Lunch #2 (L2) Desserts

Week of 5/11-5/18. Snack Ideas. Snack #2 (S2) (List assumes 3 days) Breakfast. Lunch. Lunch #2 (L2) Desserts 5/11/13 BLSD511518 Week of 5/11-5/18 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for

More information

Week of 3/30-4/6. Snack Ideas. Breakfast. Lunch. Desserts 3/30/13 BLSD Snack #2 (S2) Breakfast #2 (B2) Breakfast #1 (B1)

Week of 3/30-4/6. Snack Ideas. Breakfast. Lunch. Desserts 3/30/13 BLSD Snack #2 (S2) Breakfast #2 (B2) Breakfast #1 (B1) 3/30/13 BLSD330-46 Week of 3/30-4/6 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for

More information

Week of 9/20-9/27. Snack Ideas. Calories: 203 Fat:10.7 Carbs:19.7 Fiber: 3.1 Protein: 5. Breakfast

Week of 9/20-9/27. Snack Ideas. Calories: 203 Fat:10.7 Carbs:19.7 Fiber: 3.1 Protein: 5. Breakfast IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members.

More information

1/24-1/31. Week of 6/21-6/28

1/24-1/31. Week of 6/21-6/28 1/24-1/31 Week of 6/21-6/28 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy

More information

1 of 1 3/2/ :29 AM

1 of 1 3/2/ :29 AM BLS3239 http://www.shrinkingonabudgetmealplan.com/mealplans/bls3239.html 1 of 1 3/2/2013 11:29 AM IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any

More information

Week of 6/14-6/21. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Fiber One Muffins. Lunch. Lunch #2 (L2) Tuna Melt

Week of 6/14-6/21. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Fiber One Muffins. Lunch. Lunch #2 (L2) Tuna Melt Week of 6/14-6/21 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability

More information

Week of 10/8 10/15. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #1 (L1) Grocery list assumes 3 days

Week of 10/8 10/15. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #1 (L1) Grocery list assumes 3 days 10/9/2016 BSLD1081015SMP Breakfast #1 (B1) Grocery list assumes 3 days Supersized Veggie Loaded Breakfast Mug Spray the inside of a large (15 ounce) microwave safe mug or a 2 cup glass measure with cooking

More information

Week of 4/20-4/27. Snack Ideas. Snack #2 (S2) Salsified Celery. Breakfast. Breakfast #2 (B2) Lunch. Desserts

Week of 4/20-4/27. Snack Ideas. Snack #2 (S2) Salsified Celery. Breakfast. Breakfast #2 (B2) Lunch. Desserts 4/26/13 BLSD420427 Week of 4/20-4/27 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for

More information

Week of 5/25-6/1. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch Lunch #2 (L2) Desserts

Week of 5/25-6/1. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch Lunch #2 (L2) Desserts 5/25/13 BSLD52561 Week of 5/25-6/1 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy

More information

Week of 2/1-2/8. Calories: Fat: 10.5 Carbs: 43.3 Fiber: 5.4 Protein: 8.4. Desserts

Week of 2/1-2/8. Calories: Fat: 10.5 Carbs: 43.3 Fiber: 5.4 Protein: 8.4. Desserts 2/1/2014 BLSD2128 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability

More information

Week of 6/21-6/28. Snack Ideas. Snack #2 (S2) Yogurt Bark. Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Turkey Sandwich.

Week of 6/21-6/28. Snack Ideas. Snack #2 (S2) Yogurt Bark. Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Turkey Sandwich. Week 1/24 of - 1/9 1/31-1/16 Week of 6/21-6/28 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal

More information

Week of 4/5-4/12. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Egg in the Hole. Lunch. Lunch #2 (L2) Desserts

Week of 4/5-4/12. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Egg in the Hole. Lunch. Lunch #2 (L2) Desserts 4/6/2014 BLSD45412 Week of 4/5-4/12 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for

More information

Week 1/2-1/9. Week of 6/27 7/4

Week 1/2-1/9. Week of 6/27 7/4 Week 1/2-1/9 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability

More information

1 of 1 2/9/2013 3:47 AM

1 of 1 2/9/2013 3:47 AM BSLD28215 http://shrinkingonabudgetmealplan.com/mealplans/bsld28215.html 1 of 1 2/9/2013 3:47 AM IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any

More information

Week of 6/29-7/6. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Egg in the Hole. Lunch. Lunch #2 (L2) Desserts

Week of 6/29-7/6. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Egg in the Hole. Lunch. Lunch #2 (L2) Desserts 6/29/13 BLSD62976 Week of 6/29-7/6 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy

More information

Week of 6/20 6/27. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Fiber One Muffins. Lunch. Lunch #2 (L2) Tuna Melt

Week of 6/20 6/27. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Fiber One Muffins. Lunch. Lunch #2 (L2) Tuna Melt Week of 6/20 6/27 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability

More information

Week of 2/6 2/13. Snack Ideas. Snack #2 (S2) Calories: 87 Fat: 3.6 Carbs: 13.7 Fiber: 3.5 Protein: 2. Breakfast. Breakfast #2 (B2) Baked Oatmeal

Week of 2/6 2/13. Snack Ideas. Snack #2 (S2) Calories: 87 Fat: 3.6 Carbs: 13.7 Fiber: 3.5 Protein: 2. Breakfast. Breakfast #2 (B2) Baked Oatmeal 2/7/2016 BLSD42754 Week of 2/6 2/13 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for

More information

Week of 5/4-5/11. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Fiber One Muffins. Lunch. Lunch #2 (L2) Tuna Melt

Week of 5/4-5/11. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Fiber One Muffins. Lunch. Lunch #2 (L2) Tuna Melt 5/4/13 BLSD54511 Week of 5/4-5/11 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy

More information

Week of 4/13-4/20. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Desserts

Week of 4/13-4/20. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Desserts 4/14/13 BLSD413420FIN Week of 4/13-4/20 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan

More information

Week of 5/24 4/2-5/31 4/9

Week of 5/24 4/2-5/31 4/9 Week of 5/24 4/2-5/31 4/9 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or

More information

Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Rice Cake Pizza. Desserts

Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Rice Cake Pizza. Desserts 7/13/13 BLSD713720 Breakfast #1 (B1) List Assumes 3 Days Chocolate Chip Protein Pancakes Blend 1 1/2 cup quick oats, 1 1/2 cup egg beaters, 3/4 cup 1% cottage cheese, 1 1/2 bananas and 2 1/4 teaspoon baking

More information

Week of 4/27-5/4. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Baked Oatmeal. Lunch. Lunch #2 (L2)

Week of 4/27-5/4. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Baked Oatmeal. Lunch. Lunch #2 (L2) 4/27/13 BLSD42754 Week of 4/27-5/4 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy

More information

Week of 8/6 8/13. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2)

Week of 8/6 8/13. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) 8/6/2016 BLSD86813PR Week of 8/6 8/13 LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy

More information

Week 12/16-12/23. Snack Ideas. Snack #2 (S2) Calories: 89 Fat: 1.7 Carbs: 20.6 Fiber: 4.6 Protein: 2 Sat. Fat:.2 Sugar: 1.2.

Week 12/16-12/23. Snack Ideas. Snack #2 (S2) Calories: 89 Fat: 1.7 Carbs: 20.6 Fiber: 4.6 Protein: 2 Sat. Fat:.2 Sugar: 1.2. 9/12/2016 BSLD910917SP Week 12/16-12/23 Sample Week of 9/10 Meal 9/17 Plan LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not

More information

Week of 4/30 5/7. Snack Ideas. Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Desserts

Week of 4/30 5/7. Snack Ideas. Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Desserts 5/2/2016 BSLD43057 Week of 4/30 5/7 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 4 DAY 5 DAY 7 SMALLER FAMILY HEALTHY MENU PLAN Smaller Family Menu Plan Honey Pork Tacos

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 4 DAY 5 DAY 7 SMALLER FAMILY HEALTHY MENU PLAN Smaller Family Menu Plan Honey Pork Tacos SMALLER FAMILY HEALTHY MENU PLAN 09-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: - Barbecue Chicken Salad Plan Pumpkin Spice Energy Bites Plan Zucchini Pizza Casserole Smaller Family Menu Plan Honey Pork

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie HEALTHY PLAN 02-01-2019 THIS WEEK'S MENU: DAY 1 Easy Ground Beef Shepherd's Pie DAY 2 Healthy Plan Asian Chicken Lettuce Wraps DAY 3 Healthy Plan - 5 Star Black Bean Chili DAY 4 DAY 5 DAY 6 DAY 7 Healthy

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy SMALLER FAMILY HEALTHY PLAN 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Skinny Chicken Alfredo Asian Beef and Snow Peas Plan Skinny Chicken Enchiladas Plan - Homemade Refried Beans DAY 4 DAY 5

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet HEALTHY PLAN 12-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan - Asian Glazed Chicken Drumsticks Healthy Plan Parmesan Orzo Healthy Plan Slow Cooker Maple Glazed Ham Healthy Plan Homemade Green

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter

More information

22 Healthy Recipes. Commit to eating a healthy snack for 22 days.

22 Healthy Recipes. Commit to eating a healthy snack for 22 days. 22 Healthy Recipes Commit to eating a healthy snack for 22 days. Orecchiette with Roasted Broccoli and Walnuts - Serves 4 1. 12 ounces orecchiette or some other short pasta (3 cups) 2. 1 bunch broccoli

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Slow Cooker Chicken Enchilada Chili (Cafe Zupas Copycat)

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Slow Cooker Chicken Enchilada Chili (Cafe Zupas Copycat) STANDARD PLAN - 12-14-2018 THIS WEEK'S MENU: DAY 1 5-Ingredient Ravioli Lasagna Winter Cranberry Apple Salad DAY 2 Slow Cooker Chicken Enchilada Chili (Cafe Zupas Copycat) Corn Flake Wreaths DAY 3 Hashbrown

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 STANDARD PLAN Ground Turkey Greek Tacos

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 STANDARD PLAN Ground Turkey Greek Tacos STANDARD PLAN - 07-13-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Standard Family Spinach and Artichoke Stuffed Chicken Cream Filled Sugar Cookie Cups Recipe Ground Turkey Greek Tacos Standard Family Smoky

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat

More information

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Macadamia Nut. Mediterranean Chicken Pancakes

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Macadamia Nut. Mediterranean Chicken Pancakes SMALLER FAMILY- 08-17-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Avocado BLT s Smaller Family- Baked Parmesan Tomatoes Smaller Family- Easy Slow Cooker Pork Chops Smaller Family- Pineapple

More information

Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Pumpkin Muffins. Lunch. Lunch #2 (L2) Broccoli Soup

Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Pumpkin Muffins. Lunch. Lunch #2 (L2) Broccoli Soup 7/22/2016 BLSD723730p Week Week of 10/28 of 7/23-11/4 7/30 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed

More information

Live 360º Recipes for Success

Live 360º Recipes for Success Live 360º Recipes for Success Live 360º Table of Contents Weight Watchers Power Foods Main Meals Shrimp with Zucchini and Tomatoes 3 Lemon Chicken with Broccoli 4 Broiled Steak and Peppers with Easy Spicy

More information

Herbed White Cheddar Mac and Cheese

Herbed White Cheddar Mac and Cheese Cook Time: 20 minutes Herbed White Cheddar Mac and Cheese 1 package (16 ounces) whole wheat elbow macaroni 3 cups reduced fat 2% milk 1/4 cup flour 1/2 large head cauliflower, cut into florets (3 1/2 cups)

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Avocado Chicken Bites

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Avocado Chicken Bites SMALLER FAMILY- 10-05-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Avocado Chicken Bites Apple Coffee Cake Smaller Family- Slow Cooker Turkey Burger Joes Smaller Family- Loaded Baked Potato

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Citrus Pork Tacos. Crispy Bean and Cheese Burritos

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Citrus Pork Tacos. Crispy Bean and Cheese Burritos STANDARD PLAN - 07-27-2018 THIS WEEK'S MENU: DAY 1 Citrus Pork Tacos Fresh Mexicorn Recipe DAY 2 BBQ Chicken Stuffed Baked Sweet Potatoes DAY 3 Crispy Bean and Cheese Burritos Congo Bars Recipe DAY 4 DAY

More information

1 of 1 3/23/ :18 AM

1 of 1 3/23/ :18 AM BLSD323330 http://shrinkingonabudgetmealplan.com/mealplans/blsd323330 1 of 1 3/23/2013 10:18 AM Week of 3/23-3/30 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International

More information

Pink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings

Pink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 GLUTEN FREE- 8/10/2018. Gluten Free- BBQ Chicken Burritos

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 GLUTEN FREE- 8/10/2018. Gluten Free- BBQ Chicken Burritos GLUTEN FREE- 8/10/2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Gluten Free- BBQ Chicken Burritos Gluten Free- Chocolate Zucchini Sheet Cake Gluten Free- Grilled Pork Loin Medallions Oven-Roasted Parmesan and

More information

Revised SmartPoints Edition. Slow Cooker. ecookbook. Easy, Healthy, Delicious, Weight Watchers Friendly Recipes. simple-nourished-living.

Revised SmartPoints Edition. Slow Cooker. ecookbook. Easy, Healthy, Delicious, Weight Watchers Friendly Recipes. simple-nourished-living. Revised SmartPoints Edition Slow Cooker ecookbook 15 Easy, Healthy, Delicious, Weight Watchers Friendly Recipes simple-nourished-living.com 15 Favorite Weight Watchers Friendly Slow Cooker Recipes Breakfast

More information

Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water

Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water FALL/WINTER WEEK 5 MEAL PLAN Day Menu Item 600 calories 2000 calories Protein/Dairy Protein/ Other carbohydrate Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea

More information

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4 15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Chili Mac Skillet

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Chili Mac Skillet SMALLER FAMILY HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Smaller Family Healthy Plan Asian Glazed Chicken Drumsticks Healthy Fried Zucchini DAY 2 Smaller Family Healthy Plan-Black Bean Sweet Potato

More information

Chicken, Millet, and Mushroom One-Skillet Meal

Chicken, Millet, and Mushroom One-Skillet Meal Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,

More information

Diabetic Spinach and Cheese Omelets

Diabetic Spinach and Cheese Omelets Diabetic Spinach and Cheese Omelets 2 large eggs 1 tablespoon butter 1 cup coarsely chopped spinach 1/3 cup chopped tomatoes 1/8 teaspoon salt 1/3 cup (1 1/2 oz.) shredded Swiss cheese 1/8 teaspoon pepper

More information

Slow Cooker Marinara Chicken and Vegetables

Slow Cooker Marinara Chicken and Vegetables Slow Cooker Marinara Chicken and Vegetables 2 pounds boneless, skinless chicken breasts 4 cloves garlic, peeled and crushed 4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained 4 medium

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy

More information

FRESH FROM THE GARDEN:

FRESH FROM THE GARDEN: Baked Ziti and Summer Veggies FRESH FROM THE GARDEN: Creative Recipes Using Farmers Market Produce 4 oz uncooked ziti pasta 1 Tbsp olive oil 2 cups chopped yellow squash 1 cup chopped zucchini 1/2 cup

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Slow Cooker Chicken Teriyaki Bowls

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Slow Cooker Chicken Teriyaki Bowls STANDARD PLAN - 08-10-2018 THIS WEEK'S MENU: DAY 1 Slow Cooker Chicken Teriyaki Bowls Jello Lemon Bars DAY 2 Million Dollar Casserole DAY 3 Standard Family Mexican Grilled Salmon Greek Pasta Salad DAY

More information

Sally s Kitchen Table of Contents

Sally s Kitchen Table of Contents Table of Contents Southwestern Corn Sauté.....Week 1 Doubly Good (and Easy) Tomato Salad....Week 2 Chicken with Red Wine and Peaches..Week 3 Spinach with Pine Nuts and Raisins.Week 4 Watermelon Salad..Week

More information

ONE DISH MEALS & CASSEROLES

ONE DISH MEALS & CASSEROLES ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish

More information

Svelte Digital Cookbook

Svelte Digital Cookbook Svelte Digital Cookbook The Key to your ideal body Welcome to Svelte's Digital Cook Book Your Access to a Healthier You Feta-Stuffed Chicken Prep time: 10 minutes, Cook time: 35-40 minutes, Yield: 4 servings,

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

21 Days of Meal Planning - Week 3

21 Days of Meal Planning - Week 3 21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts HEALTHY PLAN 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Chili Lime Rubbed Steak Healthy Plan Honey Sriracha Brussels Sprouts Healthy Plan Chicken Parmesan Pasta Casserole Healthy Plan

More information

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs

More information

the Community Diabetes Event cook

the Community Diabetes Event cook the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom

More information

Holiday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads

Holiday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip Soups & Salads Holiday Recipes by Roasted Butternut Squash Soup Apple, Blue Cheese, and Walnut Salad Vegetables & Sides Roux-less

More information

Quinoa Salad. Ingredients

Quinoa Salad. Ingredients hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken SMALLER FAMILY - 02-08-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Quick Chicken and Broccoli Casserole Smaller Family Chocolate Fruit Dip Smaller Family Slow Cooker Beef and Broccoli Smaller

More information

Week Plan Recipes Week of September 10 - September 16

Week Plan Recipes Week of September 10 - September 16 Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2

More information

A Week s Worth of Dinners

A Week s Worth of Dinners A Week s Worth of Dinners Words of Wisdom: The biggest problem that families have is not preparing a weekly menu in advance. Failing to plan is planning to fail. So it is essential to shop in advance for

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Balsamic Steak and Vegetable Kabobs

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Balsamic Steak and Vegetable Kabobs SMALLER FAMILY - 06-01-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Cheesy Broccoli Chicken Skillet Smaller Family- S mores Pizza Smaller Family- Balsamic Steak and Vegetable Kabobs Smaller

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 4 DAY 5 DAY 7 SMALLER FAMILY Smaller Family- Ham and Swiss Chicken with Raspberry Glaze

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 4 DAY 5 DAY 7 SMALLER FAMILY Smaller Family- Ham and Swiss Chicken with Raspberry Glaze SMALLER FAMILY- 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- BBQ Tater Tot Casserole Smaller Family- Pecan Pie Chex Party Mix Smaller Family- Ham and Swiss Chicken with Raspberry Glaze

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing HEALTHY PLAN 06-22-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Salmon Salad with Lemon Avocado Dressing DAY 2 Healthy Plan Slow Cooker Pineapple BBQ Beef Sandwiches DAY 3 Healthy Plan Skillet Pork Lo Mein

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 4 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Easy Club Chicken

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 4 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Easy Club Chicken SMALLER FAMILY- 09-28-2018 THIS WEEK'S MENU: DAY 1 Smaller Family- Cheeseburger Wraps Smaller Family- Caramel Apple Jello Salad DAY 2 Smaller Family- Creamy Pesto Gnocchi Smaller Family- Pumpkin Muffin

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato

More information

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Chicken Caesar Wraps

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Chicken Caesar Wraps SMALLER FAMILY- 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Chicken Caesar Wraps Smaller Family- Restaurant Style Onion Rings Recipe Smaller Family- Kung Pao Chicken and Rice Smaller

More information

OPTION 1 OPTION 2 OPTION 3

OPTION 1 OPTION 2 OPTION 3 MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Grilled Blackened Chicken and Pineapple Salsa

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Grilled Blackened Chicken and Pineapple Salsa SMALLER FAMILY- 07-27-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Baked Pizza Stuffed Zucchini Boats Smaller Family- Loaded Blonde Brownies Smaller Family- Grilled Blackened Chicken and Pineapple

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 STANDARD PLAN Standard Plan Avocado Chicken Bites

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 STANDARD PLAN Standard Plan Avocado Chicken Bites STANDARD PLAN - 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Crock Pot Cheesy Ravioli Casserole Recipe Cinnamon Zucchini Cake with Cream Cheese Frosting Standard Plan Avocado Chicken Bites Standard Plan

More information

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

PECAN CRUSTED TILAPIA

PECAN CRUSTED TILAPIA 20 MINUTES 20 MINUTES PECAN CRUSTED TILAPIA 1/2 cup dry breadcrumbs 2 tablespoons, pecans, finely chopped 1/2 teaspoon salt 1/ teaspoon garlic powder 1/ teaspoon black pepper 1/2 cup low-fat buttermilk

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY

More information

Heather. How my meals plans work

Heather. How my meals plans work How my meals plans work Each week I pick 5 dinners and try to keep them a balanced mix between 30 minute meals, slow cooker recipes, and maybe one that takes a bit more effort. I know we re all busy and

More information

Get Your Awesome On! Meal Plan and Recipes Week 6 1

Get Your Awesome On! Meal Plan and Recipes Week 6 1 Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and

More information

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3]

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3] MENU: Day 1: Waldorf Chicken Salad, with whole grain rolls and raw baby carrots Day 2: Thai Skillet Supper, serve over brown rice Day 3: Mexican Vegetarian Salad, add cheese quesadillas Day 4: Grilled

More information

Ingredients: Directions:

Ingredients: Directions: Corn Pudding Oven Temp: 400 F Cook Time: 30-35 mins. Servings: 8-10 3 eggs (beat eggs) 3/4 cup Splenda 1 ½ tbsp. flour 1 can fat free evaporated milk 1 tsp. vanilla extract 1 can cream style corn 1. Pre-heat

More information

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total.

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total. BUDGET FRIENDLY RECIPES Farmhouse Bean Soup Serves 6. Prep time: 15 minutes active; 30 minutes total. 2 tablespoons Field Day olive oil 1 yellow onion, diced 1 large carrot, peeled and diced 3 parsnips,

More information