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

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1 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 for accuracy or suitability for WW members. See bottom of Meal Plan for more detail. Snack Ideas Snack #1 (S1) Banana Split List Assumes 4 Days Split one small banana lengthwise. Top with 1/4 cup fat free strawberry yogurt, 1/4 cup sliced strawberries, 1 Tbsp. low fat granola and 1 teaspoon almonds. Makes 1 5 Points+ per serving Calories: Fat: 3.9 Carbs: 40.2 Fiber: 4.4 Protein: 4.8 Snack #2 (S2) Vanilla Berry Smoothie List Assumes 3 Days Place 1 (5.3 oz) carton fat free vanilla yogurt, 1 cup frozen (no sugar added) blueberries, 1/2 cup 1% milk and 2 teaspoons honey in a blender or Magic Bullet. Blend until smooth. Remove lid and add 3 ice cubes and blend until smooth. Makes 1 7 Points+ per serving Calories: 250 Fat:.6 Carbs: 45.9 Protein: 19.4 Fiber: 4 Breakfast Breakfast #1 (B1) Mini Sausage Quiches List Assumes 4 Days Note: Brown 4 extra ounces of sausage for this purpose when making the Sausage and Egg Hash Browns for dinner. This will save you the step of browning the sausage. *If you haven t already done so, brown 4 ounces of sausage. This will yield between ½ and ¾ cup. Preheat oven to 350 F. Generously spray 12 regular muffin cups with cooking spray. Pour 16 oz. of Egg Beaters evenly into muffin cups (about 1/3rd full). Combine cooked sausage, ¼ cup sliced green onions, and 2/3 cup reduced fat cheddar cheese. Spoon evenly over Egg Beaters. Bake 18 to 20 minutes or until puffed and set. Let stand in pan 2 minutes. Run table knife around edges of quiches to loosen. Makes 4 5 Points+ per serving. Breakfast #2 (B2) Granola with Berries List Assumes 3 Days Top 1/2 cup lowfat granola cereal (without fruit) with 1/3 cup frozen (unsweetened and thawed) blueberries, 1/4 cup sliced strawberries and 1/2 cup 1% milk. Makes 1 7 Points+ per serving Calories: Fat: 4.7 Carbs: 53.7 Protein: 9.1 Fiber: 7.3 Mini Sausage Quiche 5 Orange 0 Total Points+/Meal 5 Calories: 242 Fat: 8 Carbs: 11.6 Protein: 25.9 Fiber: 2.3 Note: Due to Zero Point orange in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Lunch Lunch #1 (L1) List Assumes 3 Days Lunch #2 (L2) List Assumes 4 Days Chicken Tortilla Soup Heat 1 teaspoon olive oil in medium saucepan over medium high heat. Add 1/2 cup chopped frozen (thawed) chopped onion and 1 clove garlic. Saute 3 minutes or until tender. Add 1/2 cups fat free reduced sodium chicken broth, 2 Tbsp. lime juice, 1/4 teaspoon chili powder and a 10 ounce can diced tomatoes w/ green chilis (undrained). Bring to a boil then reduce heat and simmer 5 minutes. Top each serving with 3 crushed baked tortilla chips. Makes 3 5 Points+ per serving English Muffin Pizza 5 1 granny smith apple 0 Total Points+/Lunch 5 Calories: 233 Fat: 6 Carbs: 11.7 Protein: 31.9 Fiber: 1.6 Note: Due to Zero Point apple in this lunch, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Desserts Turkey, Apricot and Craisin Salad *Make dressing for 4 salads by whisking together 3 Tbsp. white vinegar, 3 Tbsp canola oil, 2 Tbsp. lemon juice, 1 tsp. honey, 1/2 tsp. dijon mustard, a pinch of dried thyme and 1/4 tsp black pepper. *For each salad, place 1 1/2 cups field salad greens in a bowl and top with 1/4 cup coarsely chopped lean smoked deli turkey breast, 1 Tbsp. chopped dried apricots, and 1 Tbsp. Craisins Each salad servings is 5 Points Plus per serving Calories: 265 Fat: 10.4 Carbs: 11.8 Fiber: 2.6 Protein: 12.1 Strawberry Shortcake: Spoon 1/2 cup sliced strawberries over each of 4 toasted reduced fat frozen waffles. Top each with 2 Tbsp. slightly softened nonfat vanilla frozen yogurt. Makes 4 4 Points+ each. Calories: 132 Fat: 1.5 Carbs: 27 Protein: 4.3 Fiber: 2.3 Frozen Fruit Yogurt w/ Waffle Crisps. Combine 1 Tbsp. sugar and 1/4 teaspoon cinnamon. Spread 2 reduced fat frozen waffles with 2 teaspoons softened butter and sprinkle evenly with cinnamon sugar mixture. Place on a baking sheet and cook for 5-7 minutes until crisp. Cut each waffle into 4 wedges. For frozen yogurt, stir an (8 ounce) can crushed pineapple (drained) into 2 cups slightly softened frozen yogurt. Put 1/2 cup yogurt into each of 4 serving dishes and place 2 wedges of the cinnamon/sugar waffle crisps on the side. Makes 4 4 Points+ each. Calories: 157 Fat:.8 Carbs: 34.5 Protein: 4.8 Fiber:.6 Dinner On Next Page shrinkingonabudgetmealplan.com/mealplans/blsd46413.html 1/1

2 4/6/13 Week /12-9/19 Meat-Free Alternative: Week of Cheddar 4/6-4/13 Asparagus Quiche 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) Dinner #2 (D2) Grilled Garlic Chicken Dinner #3 (D3): Creamy Chicken Spinach Soup Desperation Dinner Dinner #4 (D4): Turkey Burger - Greek Style Dinner #5 (D5): Dinner Sausage and Egg Hash Browns Marinated Tomatoes: Whisk together 3 Tbsp. white vinegar, 1 Tbsp olive oil, 1 tsp dijon mustard and 1/8 tsp sugar. Combine 5 sliced plum tomatoes with the dressing. Cover and chill for at least 15 minutes if possible. Sprinkle each serving with 1 Tbsp. crumbled feta cheese and freshly ground pepper. Makes 4 2 Points+ per serving Calories: 62 Fat: 4.7 Carbs: 4.7 Fiber:.8 Protein: 1.5 Double Duty/Plan Ahead Greek Orzo Salad: Cook 4 ounces orzo according to package directions. Drain and immediately put into bowl while still hot. Add 2 teaspoons light butter, 1 Tbsp. olive oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1/4 teaspoon oregano and 1/8 teaspoon garlic powder. Stir to combine. Add 1/2 cup seeded and chopped plum tomatoes and 1/2 cup feta cheese. Toss. Makes 4 (1/2 cup) 5 Points + per serving Calories: Fat: 7.9 Carbs: 22.6 Fiber: 1.2 Protein: 6.3 Double Duty/Plan Ahead Melon: 4 cups carrot sticks. Makes 4 0 Points+ per serving Calories: 45.6 Fat:.6 Carbs: 22.7 Fiber: 3.5 Protein:.9 Note: Due to Zero Point carrots, Points+ formula using nutritionals might reflect a higher Points+ value than total listed. Sweet Potato Fries: Cook 12 ounces Ore-Ida sweet potato fries according to package directions. Makes 4 4 Points+ per serving. Calories: 160 Fat: 8 Carbs: 21 Fiber: 2 Protein: 1 Apple Glazed Pork Chops Skillet Zucchini: Coat a large nonstick skillet with cooking spray and place over medium heat. Add 1 teaspoon minced garlic and 1/2 teaspoon Mrs. Dash seasoning (either Original or Garlic and Herb); saute one minute. Add 2 medium zucchini, sliced and halved;, sprinkle with 1/2 teaspoon salt. Cook until zucchini are tender, stirring occasionally. Sprinkle with 1 Tbsp. parmesan cheese. Makes 4 1 Points+ per serving. Calories: 16 Fat:.5 Carbs: 2.3 Fiber:.3 Protein: 1.3 Dinner #6 (D6): Baked Macaroni and Cheese Strawberry Salad: To make dressing, combine 4 Tbsp cider vinegar, 3 Tbsp olive oil, 3 tsp honey, 2 tsp Dijon mustard and 1/2 teaspoon dried basil. Whisk or shake well. Combine 1 1/2 cups quartered strawberries, (6-ounce) package fresh baby spinach, and 2 Tablespoons toasted almonds in a large bowl; toss gently to coat. Serve immediately. Makes 6 (2/3 cup) 4 Points+ per serving Calories: 150 Fat: 2.7 Carbs: 28.4 Fiber: 1.9 Protein: 3.8 Dinner #7 (D7): Meatloaf Muffins Microwave Smashed Potatoes: Peel 24 ounces of baking potatoes and cut into one inch pieces. Place in a large microwave-safe bowl. Cover bowl with plastic wrap; cut a 1-inch slit in center of plastic wrap. Microwave at HIGH 10 minutes. Let stand for 2 minutes. Add 1/2 cup reduced-fat sour cream, 1/2 cup 1% low-fat milk, 1/2 teaspoon salt and 1/2 teaspoon freshly ground black pepper. Mash with a potato masher to desired consistency. Makes 6 (2/3 cup) 4 Points+ per serving Calories: 150 Fat: 2.7 Carbs: 28.4 Fiber: 1.9 Protein: 3.8 Lemony Asparagus: Snap off tough ends of 1 pound asparagus; place on a square of heavy duty aluminum foil. Top with 1 Tbsp. light butter. Sprinkle with Mrs. Dash Original or Garlic Herb. Fold aluminum foil tightly to seal. Bake alongside meatloaf muffins for minutes. Add 1 Tbsp. lemon juice over top of asparagus before serving. Makes 4 1 Points+ per serving Calories: 150 Fat: 2.7 Carbs: 28.4 Fiber: 1.9 Protein: 3.8 shrinkingonabudgetmealplan.com/mealplans/week46413.html 1/1

3 9/12-9/12 4/6/13 GroceryList46413 Shrinking On A Budget Grocery List Week of 4/6-4/13 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 honey (L2)(D6) non stick cooking spray (B1)(D5)(D7) yellow mustard (D7) olive oil (L1)(D1)(D2)(D6) dijon mustard (L2)(D1)(D5)(D6) white vinegar (either regular, white wine or rice)(d1) sugar dried basil (D6) cider vinegar (D5)(D6) dried oregano (D2)(D4)(D7) garlic powder (D2)(D4)(D6) butter (light)(d2)(d7) dried thyme (L2)(D1)(D3) Mrs. Dash Garlic and Herb or Original (D5)(D7) balsamic vinegar Worcestershire sauce ground red pepper (D5) chili powder (L1) white vinegar (L2) canola oil (L2)(D5) ketchup (D7) (10 ounces) frozen chopped spinach (1/4 cup) dried cranberries (Craisins)(L2)(MAH) (1/4 cup) almonds (MAH) (1/3 cup) dried apricots (L2) (1/2 cup) dry bread crumbs (D4)(MAH) (3 3/4 cup) low-fat granola (S1)(B2) (1/2 cup) fat free reduced sodium chicken broth (L1) 10 ounce can diced tomatoes w/ green chilis (L1) (14.5 ounce) can fat-free, reduced sodium chicken broth (D3) 2 (10.5 ounce) cans reduced-fat, reduced sodium cream of chicken soup (D3) 4 ounces dried orzo (D2) (12 ounces) uncooked penne (D6) individual size bag baked tortilla chips (L1) (1/2 cup) frozen chopped onion (L1) (2 cup) frozen (no sugar added) blueberries (S2)(B2) reduced calorie frozen waffles (DES1)(DES2) nonfat vanilla frozen yogurt (DES1)(DES2) Ore-Ida Sweet Potato fries (D4) (smalles) apple juice concentrate (D5) (3 pints) strawberries (S1)(B2)(DES1)(D6) small melon (D3) (1 pound) carrots (3)lemon (D2) green bell pepper (D1) red bell pepper (D1) (4) oranges (B1) (3) zucchini (D5) (2 Tbsp) lime juice (like Sicilia bulb)(l1)(mah) (2Tbsp) lemon juice (like Sicilia bulb)(l1)(d4)(d7)(mah) (4) small bananas (S1) green onions (B1) 2 bulbs garlic (L1)(D2)(D5)(D7) (10 ounce) bag field greens (L2) sugar (D1) (7) plum tomatoes (D1)(D2) (6 oz) fresh spinach (D6) (24 oz) baking potatoes (D7) (1 pound) asparagus (D7) (4) granny smith apples (L1) parsley (D2)(D4)(D6) medium red onion (D4) Worcestershire sauce (D7) (7-ounce) bottle roasted red bell peppers (D4) (2 cups) non-fat strawberry yogurt (S1) (5.3 oz) carton fat free vanilla yogurt (S2) (4 1/2 cups) 1% milk (S2)(B2)(D3)(D6) (16 oz) Egg Beaters (B1) (1 1/3 cup) reduced fat 2% cheddar (B1)(D6) (1/4 cup) plum tomatoes (D1) (1 1/2 cup) feta cheese (D1)(D2)(D4) (3/4 cup) parmesan cheese (D5)(D6) (1/2 cup) reduced fat sour cream (D7)(MAH) (20 ounce) package refrigerated diced potatoes with onions (like Simply Potatoes)(D1) (7) eggs (D1)(D4)(D7) (9 ounce) package refrigerated tortellini (D3) (12-ounce) carton 2% low-fat cottage cheese (D6) (10 oz.) reduced-fat pork sausage (B1)(D1) (1/3) pound chunk lean sliced smoked turkey (deli)(l2) 2.5 pounds skinless, boneless chicken breast halves (D2)(D3) 1 pound ground turkey (D4) 4 (4 ounce) boneless center cut loin chops (D5) 1 1/2 pounds ground beef, extra lean (D7) 8 light hamburger buns, split (D4)(D6)(D7) shrinkingonabudgetmealplan.com/grocerylist46413.html 1/1

4 4/6/13 sausageandegghashbrown Double Duty/Plan Ahead: Go ahead and cook an extra 4 ounces to use for Mini Sausage Quiches for breakfast this week. Sausage and Egg Hash Browns Breakfast For Dinner Comfort Food Lightened Up *Points+ Value: 8 Calories: 300 Fat: 12.5 Carbs: 32.4 Fiber: 3.9 Protein: 14.7 Servings: 4 4 ounces reduced fat pork sausage 2 teaspoons olive oil 1 (20 ounce) package refrigerated diced potatoes with onions (like Simply Potatoes) 1/2 cup diced red bell pepper 1/2 cup diced green bell pepper 3/4 teaspoon dried thyme 1/4 teaspoon salt 1/4 teaspoon pepper 4 large eggs Cook sausage in small nonstick skillet over medium high heat 4-5 minutes or until brown, stirring often to crumble. Remove sausage from pan. If cooking extra sausage for Mini Sausage Quiches, separate set this portion aside. While sausage is cooking, heat a large nonstick skillet over medium heat. Add oil to pan and swirl to coat. Add potatoes and bell pepper, spreading in a single layer. Cook 7 minutes or until vegetables are lightly browned, stirring occasionally. Stir in sausage, thyme, salt and pepper. Crack eggs into potato mixture, spacing an even distance apart (near the edge of the pan). Cover and cook over medium heat for 3-5 minutes or until egg whites are firm and yolks are just set. If you want your eggs more "done", poke a single hole in each yolk and return the lid, continuing to cook over medium heat for another 3-4 minutes. Cooking Tips: This is a super easy dish. Factor in extra cook time if you want your eggs more set (firm yolks). Go ahead and brown extra sausage to make Mini Sausage Quiches an easy breakfast. Picky Eater/Non-Dieter Tips: You'll have 2 ounces of sausage left, even if you go ahead and cook extra for Mini Sausage quiches. Cook up a sausage patty for them in the small skillet while you are making the Sausage Hash Browns. Wipe out the small skillet and fry an egg for them. shrinkingonabudgetmealplan.com/mprecipes/sausageandegghashbrown.html 1/1

5 4/6/13 GarlicChicken2 Double Duty/Plan Ahead: Cook an extra 12 ounces to make a super easy night with Chicken Spinach Soup. Garlic Chicken Double Duty/Plan Ahead Grill Friendly *Points+ Value: 5 Calories: 226 Fat: 5.6 Carbs: 2.2 Fiber:.7 Protein: 39.6 Servings: 4 4 (5-ounce) skinless, boneless chicken breast halves (plus an extra 12 ounces for Creamy Chicken Spinach Soup) 5 teaspoons grated lemon rind 1 tablespoon olive oil 1 1/2 teaspoons dried oregano 3/4 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1/4 teaspoon water 2 garlic cloves, minced Cooking spray 4 lemon wedges 2 tablespoons chopped fresh parsley Cut chicken into 5 ounce portions. If one end of breasts are thicker (very common), put in a storage bag and pound the thicker end slightly to make it closer to even thickness. Repeat this with each breast one at a time (you can use the same storage bag). Combine lemon rind and next 6 ingredients (through minced garlic); rub evenly over both sides of chicken (only the 1 pound that you'll be using for tonight). Allow chicken to sit it possible for 5 minutes or so to allow the rub to penetrate. If you are making extra chicken for the Chicken Spinach Soup, season with salt and pepper only. Place chicken on a grill rack coated with cooking spray, and grill 4-5 minutes on each side or until chicken is done. Remove from heat. Squeeze 1 lemon wedge evenly over each chicken breast half that you'll be using tonight. Sprinkle parsley evenly over chicken. Set aside the chicken you'll be using for Chicken Spinach Soup. Cooking Tips: If you prefer to bake the chicken, preheat the oven to 525. Put chicken on a foil lined cookie sheet that has been sprayed with nonstick cooking spray. Bake for 15 minutes then turn off oven and allow to sit in oven for 10 minutes. This chicken is extremely simple but quite flavorful. If you have the time, allow the rub to "marinate" on the chicken breast for 5 minutes or so. Picky Eater/Non-Dieter Tips: This chicken has subtle flavor. Consider rinsing off the herbs off their chicken or even baking a chicken breast seasoned with just salt and pepper for them. shrinkingonabudgetmealplan.com/mprecipes/garlicchicken2.html 1/1

6 Double Duty/Plan Ahead: Use the extra chicken you prepared on Garlic Chicken night to make this a super fast meal. Chicken Spinach Soup Desperation Dinner Double Duty/Plan Ahead Desperation Dinner *Points+ Value: 8 Calories: 300 Fat: 7 Carbs: 35 Fiber: 2.6 Protein: 24.7 Servings: 6 (1 1/3 cup servings) 1 (9 ounce) package refrigerated tortellini 1 (14.5 ounce) can fat free, reduced sodium chicken broth 2 (10.5 ounce) cans reduced fat, reduced sodium cream of chicken soup 9 ounces diced cooked chicken breast (from Garlic Chicken night) 2 cups 1% milk 1/2 teaspoon dried thyme 1/4 teaspoon pepper (10 ounce) package frozen chopped spinach, thawed or 1.5 cups fresh spinach, chopped Cook tortellini in a dutch oven according to package directions, using 1 can of broth instead of water. One minute shy of recommended cook time for al dente, add soup and remaining ingredients. Bring to a boil, cover and reduce heat; cook until thoroughly heated. Add spinach and cook for another 3 minutes for frozen spinach and 1 minute for fresh.. Cooking Tips: Be sure to cook the tortellini in just broth. Don't add any water to it. And don't throw out the broth. Simply add the soup to the tortellini and the broth. Have side ready since this really needs to be served quickly after heated through. Picky Eater/Non Dieter Tips: Fish their tortellini out of the soup and serve on a plate with a spinach salad.

7 Turkey Burger Greek Style Fake Out Take Out Comfort Food Lightened Up *Points+ Value: 10 Calories: 426 Fat: 15.7 Carbs: 37 Fiber: 2.8 Protein: 30.8 Servings: 2 large egg whites 1 cup chopped red onion 3/4 cup chopped parsley 1/2 cup dry bread crumbs 1/3 cup (about 1 1/2 ounces) crumbled feta cheese 2 tablespoons fresh lemon juice 1 teaspoon dried oregano 1 teaspoon garlic powder 1 pound lean ground turkey Cooking spray 4 light hamburger buns 1 (7 ounce) bottle roasted red bell peppers, drained and cut into 1 inch strips Blot roasted peppers dry with a paper towel. Place egg white in a large bowl; lightly beat with a whisk. Add onion, parsley, bread crumbs, feta, lemon juice, oregano garlic powder and turkey; stir well to combine. Divide turkey mixture into 4 equal portions, shaping each into a 1/2 inch thick patty. Heat a large nonstick skillet over medium high heat. Coat pan with cooking spray. Add patties to pan; cook 8 minutes on each side or until done. Place patties on bottom halves of hamburger buns. Divide peppers evenly among burgers; cover with top halves of buns. Cooking Tips: If burgers start getting too browned before they are cooked through, turn heat down to medium. Turkey burgers must be cooked all the way through. Picky Eater/Non Dieter Tips: As long as you don't make a big deal about the fact there is feta in this burger, they will enjoy it. Optionally, you can mix the turkey with just the egg white, bread crumbs, oregano and garlic powder then remove their portion. You can then add the red onion, parsley, and lemon juice. Most pre packaged ground turkey comes in a package that is slightly larger than 1 pound anyway. Leave the peppers off their portion. 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 4/6/13 appleglazedporkchops Apple Glazed Pork Chops Grill Friendly Company Worthy *Points+ Value: 5 Calories: 208 Fat: 7.9 Carbs: 7.4 Fiber: 0 Protein: 25 Servings: 4 1 Tablespoon canola oil 4 (4 ounce) boneless center cut loin chops 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon ground red pepper, divided 1/4 cup apple juice concentrate, undiluted 1 Tablespoon cider vinegar 1 Tablespoon water 2 teaspoons dijon mustard Preheat grill to medium heat. Rub oil over pork and sprinkle with salt, pepper, and 1/8 teaspoon of the ground red pepper. Combine remaining red pepper, apple juice concentrate, vinegar, water and mustard. Place on grill rack that has been coated with cooking spray. Grill 5 minutes per side or until a thermometer reads 145. Baste frequently with apple juice mixture. If you prefer to bake the pork chops, brown them over medium high heat in an ovenproof skillet that has been coated with non-stick cooking spray. Then bake in a preheated 400 degree oven for 15 minutes or until a thermometer reads 145. Cooking Tips: Although the pork chop needs to reach 145, don't overcook. I recommend using a thermometer. You can purchase instant read thermometers for as little as $5. The grill does add a nice smoky flavor if you have access to one. Picky Eater/Non-Dieter Tips: This is a picky eater favorite, but you can always just rinse the glaze off their pork chop. This dish is a great "just try one bite" dish since most even picky eaters like this sauce. shrinkingonabudgetmealplan.com/mprecipes/appleglazedporkchops.html 1/1

9 4/6/13 MeatloafMuffins Meat Loaf Muffins Comfort Food Lightened Up Kid's Choice *Points+ Value: 6 Calories: 276 Fat: 8.6 Carbs: 21.7 Fiber: 1.8 Protein: 28.7 Servings: 6 (2 muffins) 1 teaspoon olive oil 1 cup frozen (thawed) chopped onion 1/2 cup grated carrot 1 teaspoon dried oregano 2 garlic cloves, minced 1 cup ketchup, divided 1 1/2 pounds ground beef, extra lean (raw) 3/4 cup fresh bread crumbs (use leftover hamburger buns) 2 tablespoons prepared mustard plus 1 teaspoon (divided) 1 teaspoon Worcestershire sauce 1/4 teaspoon freshly ground black pepper 2 large eggs Cooking spray Preheat oven to 350. If you haven't already done so, place 1.5 hamburger buns in a blender or food processor to make 3/4 cup bread crumbs. Mix together brown sugar, 1 teaspoon of the mustard and ketchup and set aside. Roughly chop the grated carrot. Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion chopped carrot, dried oregano, and minced garlic; sauté 2 minutes. Let cool slightly (maybe 5 minutes). Combine onion mixture, 1/2 cup ketchup, remaining mustard, breadcrumbs, Worcestershire sauce, pepper and eggs in a large bowl. Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup mixture. Bake at 350 for 25 minutes or until a thermometer registers 160. Let stand for 5 minutes. Cooking Tips: Make sure you let these stand for 5 minutes before serving. Otherwise they fall apart in the muffin tins. Picky Eater/Non-Dieter Tips: Kid's love these. If they are not a fan of ketchup, just leave the topping off their portion. shrinkingonabudgetmealplan.com/mprecipes/meatloafmuffins.html 1/2

10 4/6/13 bakedmacandcheese Baked Mac and Cheese Comfort Food Lightened Up Kid's Choice *Points+ Value: 9 Calories: 326 Fat: 7.5 Carbs: 47 Fiber: 1.9 Protein: 18.8 Servings: 6 (12 ounces) uncooked penne (tube-shaped pasta) 1 (12-ounce) carton 2% low-fat cottage cheese 1/2 cup 1% milk 1/2 cup (2 ounces) finely shredded sharp cheddar cheese 1/2 cup (2 ounces) grated fresh Parmesan cheese, divided pinch ground red pepper 1/2 teaspoon garlic powder 1/2 teaspoon salt 1/8 teaspoon freshly ground black pepper Cooking spray 1/2 light hamburger bun ground into crumbs (using food processor or blender) 1 tablespoon minced fresh flat-leaf parsley Preheat oven to 375. Cook pasta according to package directions. Drain well and place in a large bowl. While pasta cooks, grind hamburger bun into crumbs using blender or food processor. Dump out and set aside. Using same blender or food processor, blend the cottage cheese, milk, ground red pepper, garlic powder, salt and black pepper until smooth. Add cottage cheese mixture to bowl with pasta; stir in cheddar and parmesan. Mix well. Spoon mixture into an 11 x 7 inch glass or ceramic baking dish that has been coated with cooking spray. Sprinkle breadcrumbs over the top and lightly spray with nonstick cooking spray. Bake at 375 for minutes or until cheese is melting. Turn on broiler and broil breadcrumbs for 1 minute. Cooking Tips: Don't skip the step of blending the cottage cheese. This will make for a smooth and creamy sauce. Don't skip the ground red pepper. If you add just a tiny bit it adds depth instead of heat. Picky Eater/Non-Dieter Tips: This is a kid favorite! Just make sure you blend the cottage cheese until very smooth so there are no chunks of it in the sauce. shrinkingonabudgetmealplan.com/mprecipes/bakedmacandcheese.html 1/2

11 Penne with Tomatoes and Alfredo Meat Free but Delicious Kid's Choice *Points+ Value: 7 Calories: 275 Fat: 6.4 Carbs: 47.1 Fiber: 6.3 Protein: 12.4 Servings: 6 (1.25 cup) servings 12 ounces uncooked penne pasta 1 1/3 cups 2% milk 1/4 cup low fat cream cheese 1.5 Tablespoons flour 1 teaspoon salt 1.5 Tablespoons light butter 2 garlic cloves 1/2 cup freshly grated Parmesan cheese (14.5 oz) can petite diced tomatoes (drained well) Cook pasta according to package directions. Drain, reserving about 1/2 cup of the pasta water, then immediately add to large serving bowl with the tomatoes (the hot pasta will warm up the tomatoes). While pasta is cooking, make the alfredo sauce. Place milk, cream cheese, flour, and salt in a blender and blend until smooth. In a non stick sauce pan, melt butter on medium high heat and add garlic. Let the garlic saute for about 30 seconds; you don t want to burn it. Add milk mixture to the pan. Stir constantly for about 3 or 4 minutes or until it just comes to a simmer. Keep stirring and let it cook for a few minutes more. It should be much thicker now. When it s nice and thickened remove the pan from the heat. Add the parmesan cheese, stir and then cover immediately. Let sit (covered) for 5 minutes. Add alfredo sauce to pasta and tomatoes and toss. Cooking Tips: Make sure you wait until the end to add the parmesan cheese to the sauce. This is one dish where good quality parmesan makes a difference. You aren't using that much, so you could maybe even get a 3 ounce chunk of Parmigiano Reggiano cheese at the deli counter. In a pinch, you can use store bought alfredo sauce. But this sauce is well worth the 10 minutes it takes to make. Picky Eater/Non Dieter Tips: This is a picky eater favorite! But they can always just eat buttered noodles. 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