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

Transcription

1 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 accuracy or suitability for WW members. See bottom of Meal Plan for more detail. Snack #1 (S1) Pear and Cheese List Assumes 3 Days (2) Mini Babybel Light Cheese wheels 3 Large Pear 0 Total Points+/Meal 3 Makes 1 3 Points+ per serving Calories: 162 Fat: 6.2 Carbs: 16.2 Fiber: 2.9 Protein: 6.2 Snack Ideas Snack #2 (S2) List Assumes 4 Days Grapes with Grahams and Yogurt Top one cup grapes with 1/3 cup vanilla 0% greek yogurt and sprinkle with 1/2 graham cracker (half sheet - 2 small rectangles). Makes 1 4 Points+ per serving Calories: Fat:.8 Carbs: 27.5 Fiber: 1.3 Protein: 6 Note: Due to Zero Point pear in this snack, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Breakfast Breakfast #1 (B1) Breakfast Cookies List Assumes 4 Days Preheat oven to 350 F. Spray a non-stick cookie sheet with non-stick cooking spray. Using potato masher or fork, combine 2 mashed bananas and 1 cup uncooked quick oats in a bowl. Fold in *1/4 cup chopped walnuts and place on the cookie sheet using a Tablespoon. Bake 15 minutes. Makes 16 cookies. Makes 4 (4 cookie) 5 Points+ per serving 4 breakfast cookies 5 1/2 cup sliced strawberries 0 Total Points+/Meal 5 Calories: Fat: 7 Carbs: 30 Fiber: 4 Protein: 4 Note: Due to Zero Point strawberries in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Allergy Note: Sunflower seeds can be substituted in this recipe for walnuts for those with nut allergies. Breakfast #2 (B2) Egg in the Hole List Assumes 3 Days Slice a 1X1 inch whole into the center of reduced calorie wheat bread. Place in small non-stick skillet. Spray top of bread and hole with cooking spray. Heat skillet to medium. Crack one egg into center of bread and cover with lid or foil. Cook for 2 minutes and flip. During last minute of cooking time, sprinkle 1/2 Tbsp. reduced fat sharp cheddar cheese. Makes 1 3 Points+ per serving Egg in the Hole 3 1/2 large grapefruit 0 Total Points+/Meal 3 Calories: 122 Fat: 5.9 Carbs: 10 Fiber: 3 Protein: 9 Note: Due to Zero Point grapefruit in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Lunch #1 (L1) Mexican Salad List Assumes 3 Days Combine 4 tablespoons red wine vinegar, 1/4 cup lime juice, 2 Tbsp. olive oil, 3 tablespoons honey, 1 tablespoons kosher salt, 1 teaspoon black pepper, and 1/4 tsp. cumin. Beat together until smooth. In large bowl, combine 1 (15 oz) can reduced sodium black beans (drained), 1 cup frozen (thawed) corn, 1 cup diced red bell pepper, 1/4 cup diced green onions, 1/2 cup diced canned pineapple (in juice), 2 tablespoons chopped cilantro (or parsley) leaves, and 1 jalapeno, seeded and minced. Toss with dressing. Refrigerate for at least an hour. Serve each serving on one cup spinach leaves. Refrigerate leftovers until ready to eat. Makes 3 (1.5 cup) 7 Points+ per serving Calories: Fat: 6.5 Carbs: 50 Fiber: 16.6 Protein: 17.1 Lunch Lunch #2 (L2) Hawaiian Ham Sandwich List Assumes 4 Days Toast two reduced calorie wheat bread slices. Top each hot bread slice with 1 Tablespoon 2% cheddar cheese. On one of the slices, place 1 large leaf romaine lettuce, 2 ounces low sodium deli ham, 2 thin slices drained canned pineapple slices (in juice), and 1 red onion slice. Top remaining bread slice with 1/2 teaspoon yellow mustard and place on top of sandwich. Makes 1 7 Points + per serving Calories: 254 Fat: 5.2 Carbs: 36.7 Fiber: 6.2 Protein: 19.1 Desserts *Strawberry Yogurt: Before dinner add 3/4 cup chopped strawberries to small bowl; sprinkle with 2 teaspoons sugar. Allow to sit for 30 minutes while eating dinner. Place 1/2 cup vanilla non-fat frozen yogurt in each of 4 bowls. Top each serving with 3 Tablespoons of the strawberries. Makes 4 3 Points+ per serving. Calories: 98 Fat: 0 Carbs: 22.5 Fiber:.3 Protein: 3.3 *Frozen S'mores: Spread out 8 full Honey Maid low fat honey graham crackers on cutting board. Break each cracker sheet in half and line up to make (8) 2 cracker pairs. For each serving, spread one cracker half with 1 tablespoon Jet Puffed marshmallow cream and sprinkle with 2 teaspoons semi sweet mini chocolate chips on top of cream. Top other half of each serving with 2 tablespoons frozen yogurt and place marshmallow side in, on top of yogurt, to create a sandwich. Using a dull knife, wipe the sides clean. Place each, unwrapped, on a plate in freezer. Once frozen, wrap each sandwich in plastic wrap and store in freezer. Makes 8 4 Points+ per serving Calories: 150 Fat: 3 Carbs: 29 Fiber: 1 Protein: 2 Dinner On Next Page 1/1

2 4/6/2014 Week45412 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 accuracy or suitability for WW members. Dinner #1 (D1) Breakfast For Dinner Sandwich Dinner Orange and Red Onion Salad: Combine 1/3 cup freshly squeezed orange juice, 1 Tbsp orange zest (you can use the big holes of a box grater just don t get too much of the white part of the peel), 1 Tbsp. lemon juice, 1 Tbsp. lime juice, 1 Tbsp olive oil, 1 Tbsp. red wine vinegar, 1/2 teaspoon Dijon mustard and a pinch of salt and pepper. Whisk to combine well. In large bowl, combine 2 cups romaine lettuce, 1 (11 oz) can mandarin oranges (in juice drained), 1 grated carrot and 1/2 small red onion, very thinly sliced. Pour dressing over all and toss. Makes 4 3 Points+ per serving. Calories: 99 Fat: 4 Carbs: 17 Fiber: 4 Protein: 2 Dinner #2 (D2) The Easiest Grilled Chicken Double Duty/Plan Ahead Green Beans: In medium saucepan heat 2 Tablespoons light butter. Add 1/2 cup frozen (thawed) chopped onion and saute for 2 minutes. Add 16 ounces of frozen green beans, 1/2 cup reduced sodium 98% fat-free chicken broth, 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1 teaspoon Mrs. Dash Original or Garlic and Herb. Bring to a boil. Cover dish. Reduce heat to medium low and simmer minutes (depending on desired degree of softness) Makes 4 1 Points+ per serving Calories: 56.1 Fat: 2 Carbs: 8.1 Fiber: 3.8 Protein: 2.1 Dinner #3 (D3): Chicken Enchiladas Double Duty/Plan Ahead Tossed Green Salad: Combine 4 Tbsp red wine vinegar, 3 Tbsp olive oil, 2 tsp honey, and 2 tsp Dijon mustard in small bowl. Whisk or shake well. Toss with 6 cup(s) spinach and 1/2 cup shredded carrots. Makes 4 generous 2 Points+ per serving Calories: 81 Fat: 5.6 Carbs: 4.6 Fiber:1.6 Protein:1.9 Dinner #4 (D4): Beanie Weanies Fresh Pineapple: Slice 1 medium (peeled and cored) pineapple into chunks Makes 4 0 Points+ per serving Calories: 82.4 Fat:.8 Carbs: 20.7 Fiber: 2.7 Protein:.7 Dinner #5 (D5): Cheeseburger Muffins Zucchini Sticks: Coat a non-stick skillet with cooking spray. Add 1 teaspoon olive oil and place over medium high heat until hot. Add 3 medium zucchini that have been sliced lengthwise into strips. Sprinkle with 1 teaspoon Mrs. Dash Original or Garlic and Herb. Saute 4 minutes or until crisp tender. Makes 4 1 Points+ per serving Dinner #6 (D6): Black Bean Wrap Grapes: 4 cups grapes Makes 4 0 Points+ per serving. Calories: 62 Fat:.3 Carbs: 16 Protein:.5 Fiber:.8 Note: Due to Zero Point grapes in this meal's side, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Dinner #7 (D7): Herb Crusted Pork Chops Honey Ginger Carrots: Put 3 cups sliced carrots in a saucepan with 1/2 cup water. Bring to boil, cover and reduce heat to low. Cook 6-8 minutes or until carrots are crisp tender. Drain. In microwave-safe cup, heat 1 Tbsp. light butter and 1 Tbsp. honey in microwave at 50% power for 1.5 minutes (or until butter is melted). Whisk butter and honey. Add 2 minced garlic cloves and 1/4 teaspoon ground ginger to cup; cook on high 30 seconds. Remove from microwave and immediately add drained carrots back to saucepan and stir in butter mixture, 1 tablespoon chopped fresh parsley, 1/2 teaspoon grated lime rind, 1 tablespoon fresh lime juice and 1/4 teaspoon salt. Makes 4 (2/3 cup) 2 Points+ per serving. Calories: 97.5 Fat: 1 Carbs: 19.6 Protein:.9 Fiber: /1

3 4/6/2014 GroceryList45412 Shrinking On A Budget Grocery List Week of 4/5-4/12 To alter grocery list cross out each grocery item with that corresponding code/ meal#. S = Snack B= Breakfast L= Lunch D= Dinner DES= Dessert MAH indicates an item that you may already have purchased from a recent meal plan Staples We Assume You Have: (check to plan accordingly) Frozen (3 cups) frozen corn (L2)(D2) (3 cups) cup vanilla non-fat frozen yogurt (DES1)(DES2) (2 cups) frozen chopped onion (D2)(D4)(D5)(MAH) (16 ounces) frozen green beans (D2) Produce non-stick cooking spray (B1)(B2) red wine vinegar (L1)(D1)(D2)(D3) olive oil (L1)(D1)(D3)(D5)(D6) honey (L1)(D3)(D7) cumin (L1)(D2) yellow mustard (L2) sugar (DES1) dijon mustard (D1)(D3)(D4)(D7) light butter (D2)(D7) light mayonnaise (D1) dried oregano (D2)(D6)(D7) garlic powder (D2)(D5) white vinegar (D4) brown sugar (D4) Worcestershire sauce (D5) ground ginger (D7) heavy duty foil (D2) canola oil (D4) ketchup (D4)(D5) yellow mustard (D5) Mrs. Dash Garlic and Herb or Original (D2)(D5) (we use almost every week) chili powder (D6) cumin (D6) cayenne pepper (D6) Tabasco (D6)(optional) heavy duty foil (D2) (3) large pears (S1) (4 cups) grapes (S2) (2) bananas (B1) (3 cups) strawberries (B1)(DES1) (2) grapefruit (B2) bulb lime juice (L1)(D1) (2)red bell peppers (L1)(D4) (3) medium zucchini (D5) green bell pepper (D4) green onions (L1)(D1) cilantro (or parsley) (L1)(D3) parsley (D7) (4 cups) spinach leaves (L1) (1) jalapeno (2) heads romaine lettuce (L2)(D1)(D6) small red onion (L2)(D2) (2) oranges (D1) lemon (D1) (2)limes (D6)(D7) (6 cups) spinach (D3) (2 pounds) carrots (D1)(D3)(D7) 1 medium pineapple (D4) (4 cups) grapes (D6) (1)large tomato (D1) (1) medium tomato (D5) (2) onion (D3)(D4) garlic (D4)(D6)(D7) small avocado (D6) Baking/Spices Breakfast/Cereals (1 cup) quick cooking oats (B1)(MAH) Canned 4 (15 oz) can reduced sodium black beans (L1)(D2)(D6) diced pineapple (in juice)(l1) can pineapple slices (in juice) (L2) (11 oz) can mandarin oranges (in juice)(d1) 2 (10 oz each) Diced Tomatoes & Green Chilies (D2)(D3) (10.75 oz) can Healthy Request cream of chicken soup (D3) (4 oz) can fire roasted diced green chiles (D3) (16 ounces) vegetarian baked beans (D4) (15 ounces) red or kidney beans (D4) (15 ounces)white northern or cannelini beans (D4) (1/2 cup) reduced sodium 98% fat-free chicken broth (D2) Deli (8 ounces) lean low sodium deli ham (L2) Condiments/Sauces/Dressings (1/4 cup) salsa (D6)(MAH) Dairy (6 pack) Mini-Babybel Light Cheese (S1) (1 1/3 cup) vanilla fat free greek yogurt (S2) (9) eggs (B2)(D1)(D5) (16 ounces) 2% sharp cheddar cheese (B2)(L2)(D2)(D3)(D5) (1/4 cup) fat free plain greek yogurt (D2) (10 ounces) reduced fat sour cream (D3)(D6) (1/2 cup) 1% milk (D5)(MAH) Meat Bread (1/4 cups) chopped walnuts (B1) (or sunflower seeds for nut allergies) Jet Puffed marshmallow cream (DES2) (1/2 cup) semi sweet mini chocolate chips (DES2)(MAH) italian seasoned breadcrumbs (D7)(MAH) (1/2 cup) Heart Smart Bisquick mix (D5) Snacks/Chips/Cookies/Crackers reduced fat graham crackers (S2)(DES2) (1 3/4 pound) boneless skinless chicken breast (D2)(D3) (12 ounces) Hebrew National 97% fat free beef franks (D4) 1 pound lean ground beef (D5) 4 boneless pork chops (D7) reduced calorie wheat bread (B2)(L2) (4) calorie hamburger buns (D1) 6 fat free tortillas (medium - 28 gms each) (D3) 4 Multi-Grain Flat-Out Wraps (D6) 1/1

4 4/6/2014 breakfastfordinnersandwich Breakfast For Dinner Sandwich Breakfast For Dinner Meat Free But Delicious *Points+ Value: 6 Calories: 213 Fat: 9.7 Carbs: 21.2 Fiber: 5.7 Protein:13.5 Servings: 4 (4) lite hamburger buns 1/4 cup chopped green onions 4 large hard boiled eggs, sliced (see Perfect Boiled Egg) for tips 1/4 cup light mayonnaise 4 thick slices ripe tomatoes salt and fresh cracked pepper to taste Assemble the sandwich by placing the egg on the bread, then the tomato, then the green onion. Top with salt and pepper and spread mayonnaise on the top of the bread. Picky Eater/Non-Dieter Tips: This is a super kid friendly dinner. But you can always serve their boiled egg and tomato seperately and serve with buttered toast. *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. 1/1

5 4/6/2014 grilledchickeninfoil Double Duty/Plan Ahead: Cook an extra 3 (4 ounce) raw chicken breasts in foil, seasoned with cumin, salt and pepper. You can use another night to make Chicken Enchiladas Easiest Grilled Chicken Grill Friendly Double Duty/Plan Ahead *Points+ Value: 7 Servings: 4 1 can (15 oz each) reduced sodium Black Beans, drained, rinsed 1 cup frozen whole kernel corn 1 can (10 oz each) Diced Tomatoes & Green Chilies, drained 1 teaspoon ground cumin (divided) 1/4 teaspoon salt 1/4 teaspoon pepper non-stick cooking spray 4 boneless skinless chicken breasts (4 ounces each) (Plus 3 extra (4 ounce) breasts to use with Chicken Enchiladas) 1/2 cup shredded 2% sharp cheddar cheese Preheat outdoor grill to medium-high heat according to manufacturer's directions. Stir together beans, corn, drained tomatoes and 1/2 teaspoon cumin in medium bowl. Place four 18x12-inch pieces of heavy foil on counter. Spray each with cooking spray. Place 1 breast in center of each pieces of foil. Spoon 1/4th bean mixture over chicken for each packet. Bring up short sides of each foil packet and double fold top. On an 18x18 piece of foil, put the remaining 3 pieces of chicken you'll be using for Chicken Enchiladas. Season with 1/2 teaspoon cumin, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Double fold both ends to seal each packet, leaving space for steam to gather. Place packets on grate of covered grill. Grill 15 to 20 minutes or until chicken is no longer pink in center (165 F). Carefully open packets; sprinkle 1/4th cheese on top of each of the 4 breasts you'll be using tonight. Close foil and let stand 2 minutes or until cheese melts. Allow chicken you'll be using for Chicken Enchiladas to continue steaming while eating dinner. Refrigerate for later use.. Cooking Tips: Packets may be baked on shallow pan in 425 F oven 20 minutes or until chicken is no longer pink in centers. Or, to save aluminum foil, place chicken in 13x9-inch baking dish sprayed with cooking spray. Spoon bean mixture over chicken; cover dish with aluminum foil. Bake in 375 F oven 30 minutes or until chicken is no longer pink in center. Picky Eater/Non-Dieter Tips: Make their chicken packet without the beans and Rotel. *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. 1/2

6 4/6/2014 chickenenchiladas Double Duty/Plan Ahead: Use extra chicken you cooked on Easiest Grilled Chicken night to make this dinner come together quickly! Chicken Enchiladas Double Duty/Plan Ahead Kid's Choice Company's Coming *Points+ Value: 7 Calories: 275 Fat: 9 Carbs: 30 Fiber: 2 Protein: 14 Servings: 6 8 ounces reduced fat sour cream 1 (10.75 oz) can Healthy Request cream of chicken soup 1 tablespoon fresh chopped cilantro or parsley 1 Tablespoon lime juice 2 cups cooked shredded chicken breast (use extra chicken from Easiest Grilled Chicken night) 1 can diced tomatoes with chilies (like Rotel) 1/2 cup chopped onions 6 fat free tortillas (medium - 28 gms each) 3/4 cup shredded 2% sharp cheddar cheese 1 (4 oz) can fire roasted diced green chiles 1 teaspoon olive oil In a saucepan, mix together sour cream and soup. Heat through (stirring constantly). Stir in cilantro or parsley and lime juice; set aside. In a medium to large skillet, heat the olive oil. Add onions and saute over medium heat until onions are transparent. Add chicken, Rotel, and green chiles to skillet. Heat until chicken is heated through (about 3-4 minutes). Warm the tortillas until flexible. (I microwave them for 10 seconds sandwiched between two damp paper towels.) Fill each tortilla with about 2 tablespoons of the chicken mixture. Top each tortilla with 1/2 tablespoon of the cheese and roll tortillas around mixture. Place rolled tortillas seam side down in a 8 11 dish sprayed with cooking spray. Press them snugly together. Pour/Spread the sour cream sauce over enchiladas. Top with remaining cheese. Bake at 350 for minutes or until bubbly and cheese is melted. Cooking Tips: Make sure you stir the soup and sour cream as it is heating or it will bubble up and make a mess! It is hugely important that you place the folded enchiladas seam side down. They will unravel otherwise. Cilantro is better than parsley in this dish unless you have an aversion to it. Picky Eater/Non-Dieter Tips: These are a huge hit with even the pickiest of eaters. Perhaps use mild Rotel tomatoes if they have little heat tolerance. Worst case scenario, reserve some chicken and make them a quesadilla with just chicken and cheese in the microwave. *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 1/2

7 4/6/2014 grownupbeaniewienies Grown Up Beanie Weanies Comfort Food Lightened Up Calories: 258 Fat: 1.6 Carbs: 44 Fiber: 10.2 Protein: 12.6 Points+ Value: 6 Servings: 8 2 teaspoons canola oil (1/2 cup) frozen (thawed) chopped onion 2 cloves garlic, minced 1 medium red bell pepper, chopped (about 1 cup) 1 medium green bell pepper, chopped (about 1 cup) 1 can (16 ounces) vegetarian baked beans 1 cans (15 ounces) kidney beans, drained, rinsed 1 can white northern or cannelini beans, drained, rinsed 1/2 cup ketchup 1/2 cup firmly packed brown sugar 2 tablespoons white vinegar 1 tablespoon spicy brown, dijon or deli mustard 1 package (12 ounces) Hebrew National 97% fat free beef franks, cut into 1-inch pieces Preheat oven to 350; Saute onion in canola oil in large saucepan over medium heat for 4 minutes, stirring frequently. Add garlic to onions and continue to saute for 2-3 more minutes or until onions are translucent. Add bell peppers; cook 5 minutes, stirring frequently. Stir in baked beans, cannelini and kidney beans. In separate bowl, mix ketchup, brown sugar, vinegar, and mustard; mix well. Stir franks and ketchup mixture into beans. Remove from heat. Spray a 2-quart casserole or 8 x 8-inch baking dish lightly with non-stick cooking spray. Pour bean mixture into prepared baking dish. Bake 40 minutes, or until hot and bubbly. Cooking Tips: I highly recommend the Hebrew National Hot Dogs for this dish. Picky Eater Tips: Save out a hot dog from the package before preparing the beans. Or buy an extra pack to pull from. These dogs freeze beautifully. But these are beanie wienies! Most kids will love them. Shrinkingonabudget.com 1/2

8 4/6/2014 cheeseburgermuffins Cheeseburger Muffins Comfort Food Lightened Up Kid's Choice *Points+ Value: 8 Calories: 318 Fat: 18.6 Carbs: 13.9 Fiber:.5 Protein: 23.5 Servings: 6 (2 muffins) 1 pound lean ground beef 1 cup frozen (thawed) chopped onion 1 tablespoon Worcestershire sauce 1 teaspoon garlic powder 1/2 teaspoon salt 1 cup shredded 2% sharp Cheddar cheese (4 ounces) 1/2 cup 1% milk 1/2 cup Heart Smart Bisquick mix 2 eggs 1 medium tomato, chopped 1/4 cup each ketchup and mustard cooking spray Heat oven to 375 F. Spray 12 regular-size muffin cups with cooking spray. In 10-inch skillet, cook beef and onion over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Cool 5 minutes; stir in Worcestershire sauce, garlic powder, salt and cheese. In medium bowl, stir milk, baking mix and eggs with whisk or fork until blended. Spoon 1 scant tablespoon baking mixture into each muffin cup. Top with about 1/4 cup burger mixture. Then spoon 1 tablespoon baking mixture on top of burger mixture in each muffin cup. Bake about 30 minutes or until toothpick inserted in center comes out clean, and muffin tops are golden brown. Cool 5 minutes. With thin knife, loosen sides of muffins from pan; remove from pan and place on plates. Top each muffin with 1 teaspoon mustard, 1 teaspoon ketchup and 1 tablespoon chopped tomato. Picky Eater/Non-Dieter Tips: Serve their muffins with extra mustard, ketchup and cheese. Cooking Tips: These are foolproof and super easy. Just be sure to spray the muffin tins with non-stick cooking spray or they will stick. *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. 1/1

9 4/6/2014 Spicyblackbeanwrap Black Bean Wrap Meat Free But Delicious *Points+ Value: 7 Calories: 245 Fat: 9.3 Carbs: 35.8 Fiber: 5.8 Protein: 7.7 Servings: 4 1 tablespoon olive oil 4 Multi-Grain Flat-Out Wraps 2 cups canned black beans, drained 1 tablespoon minced garlic 1 tablespoon chili powder 1/2 teaspoon ground cumin pinch cayenne pepper 1/2 teaspoon salt, plus more to taste 1.5 cups shredded romaine lettuce small avocado 1 Tablespoon lime juice 4 Tablespoons salsa 8 teaspoons reduced-fat sour cream Black pepper to taste Tabasco sauce to taste Heat the oven to 400 degrees. Coat a rimmed baking sheet with non-stick cooking spray. In medium bowl, combine the beans, garlic, chili powder, cumin, salt, cayenne and some pepper. Mash the mixture with fork or potato masher; it should still be chunky. Spread the bean mixture out on the prepared pan, drizzle with oil, toss, and roast, stirring a few times, until the beans are crumbly and crisp in places, minutes. Mash avocado with lime juice and Tabasco to taste. Heat Flat-Out Wraps in microwave for 30 seconds. Top each Flat-Out wrap with 1/2 cup bean crumbles, 1/2 cup lettuce, 1 Tablespoon avocado, 1 Tablespoon salsa and 2 teaspoons sour cream. Roll up wraps. Serve immediately Cooking Tips: You want the beans fairly well mashed, but they still need to be chunky. Spread them out on the pan so they get crispy edges. Picky Eater/Non-Dieter Tips: I had a tough time getting my Picky Eater to try the beans, but he loved them once he did. I made him a taco with the beans and cheddar cheese. You can always just make a cheese quesadilla if you don't think they are adventurous enough to try. *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. 1/1

10 4/6/2014 Herbcrustedporkchop Herb Crusted Pork Chops Company Worthy *Points+ Value: 5 Calories: 210 Fat: 9.4 Carbs: 5.1 Fiber:.3 Protein: 24.5 Servings: 4 4 (4 ounce) boneless pork chops, fat trimmed 2 Tablesoons dijon mustard 1/3 cup italian seasoned breadcrumbs 1 teaspoon dried oregano 1 Tbsp fresh parsley, minced 1/8 tsp. salt 1/8 tsp. ground black pepper 1 Tbsp extra-virgin olive oil Preheat oven to 450 degrees F. Rub mustard evenly over pork chops. Combine breadcrumbs, oregano, parsley, salt and pepper in a large bowl and dredge pork chops in breadcrumb mixture, pushing chops down into mixture to make sure the crumbs stick. Heat a large oven-proof skillet over medium-high heat. Add oil to pan and swirl to coat. Add pork chops, saute for 2 minutes or until golden brown. Turn pork over and place skillet in oven for about 10 minutes or until pork reaches 145 degrees in the center. Cooking Tips: Don't overcook the pork. Check after 10 minutes, but it may take longer, depending on thickness of your chops.. Picky Eater/Non-Dieter Tips: This is extremely mild and should be a picky eater approved meat. If they just detest dijon mustard, coat their chop with reduced fat mayonnaise instead of mustard. *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. 1/1

11 4/6/2014 perfectboiledegg Double Duty/Plan Ahead: Make extra and refrigerate up to 4 days. Perfect Hard Boiled Eggs Double Duty/Plan Ahead *Points+ Value: 2 Calories: 78 Fat: 5.3 Carbs:.6 Fiber: 0 Protein: 6.3 Servings: 4 4 large eggs Put the egg(s) in a pot with cold water that completely covers the egg, plus enough water to cover eggs an inch. Add one teaspoon of salt to the water. Bring the water to a strong rolling boil over high heat. Let the egg boil for two minutes. Remove the pot from the heat and cover it with a lid. Let rest for minutes. Remove the egg from the hot water with a slotted spoon. When cool enough to handle, peel the egg. To speed the cooling process, you can add the egg to a bowl of cold water to cool. Or, if you are making many eggs at once for use through the next several days you can place them in the refrigerator. Peeling the eggs under cold water helps make the peeling easier. Cooking Tips: Cooking in cold water (vs. already boiling water), will allow the egg to cook gradually without cracking the shell. Eggs that have been refrigerated for a few days work best. Fresher eggs are harder to peel. *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. 1/1