Why Meal Planning Works: Get Healthy, Lose Weight, and Enjoy Meal Time Again

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2 Why Meal Planning Works: Get Healthy, Lose Weight, and Enjoy Meal Time Again We know that eating healthy, weight loss, and the weekly scramble of grocery shopping and getting dinner on the table every night is hard. All too often when we don t have a plan in place, we end up reaching for processed foods, take-out, or eating plain chicken breast for the fourth time in one week. This leads to dinner-time stress, adds to unwanted pounds, and sometimes even brings on feelings of guilt that we aren t feeding our families (and ourselves!) the healthy food that makes us feel good. This is only amplified when life gets busy, we get stressed, or we don t make healthy eating a priority. One week of unhealthy eating turns into one month and five pounds turns to twenty-five before we know it. Personally, I know this all too well. Before starting my own weight loss and health journey, every night consisted of panic as I stared blankly into the fridge, frustration when I sprinted to the store or called for pizza again, and unfortunately multiple failed weight loss attempts. I felt out of control and unsuccessful. That all changed when I finally started meal planning. It truly was the key to losing weight, getting healthy, and feeling good about meal time again. For the first time in years, I started to lose weight, keep it off, and most importantly enjoyed and cherished meal time again. However there is no denying that creating a meal plan from scratch takes time. And most people just don t have that time. Almost everyone I talked to about meal planning said they knew it worked but in the same breath said, I just don t have time to find healthy recipes, make shopping lists, and plan meals. It seems easy, but it takes forever. That s why we are here to help! By doing all the hard work of meal planning for you, we make it easy to eat healthier, lose weight, and enjoy meals again without stress! We can t wait for you to get started! - Kristen & the Slender Kitchen Team

3 Weekly Meal Plan SUN MON TUE WED THU FRI SAT Banana Breakfast Quinoa with Melted Peanut Butter (5) 2 Microwave Huevos Rancheros (5) 2 1 cup fresh fruit (0) Banana Breakfast Quinoa with Melted Peanut Butter (5) Microwave Huevos Rancheros (5) 1 cup fresh fruit (0) Banana Breakfast Quinoa with Melted Peanut Butter (5) Microwave Huevos Rancheros (5) 1 cup fresh fruit (0) Sweet Potato Breakfast Hash (4) 1 egg (2) 315 (5) 288 (5) 315 (5) 288 (5) 315 (5) 288 (5) 259 (6) Garden Minestrone Soup (8) 2 Sunday Slow Cooker: Carnitas (3) Garden Minestrone Soup (8) Sunday Slow Cooker: Carnitas (3) Garden Minestrone Soup (8) Baked Chicken Fajitas (4) Simple Rosemary Chicken (4) 2 corn tortillas (2) 1/4 cup avocado (2) Cilantro Lime Rice (Chiptole) (4) Cilantro Lime Rice (Chiptole) (4) Green salad with 1 tbsp. light dressing (1) 1 apple, chopped (0) 330 (8) 338 (7) 330 (8) 305 (7) 330 (8) 358 (8) 393 (5) Sunday Slow Cooker: Zucchini and Turkey Baked Chicken Fajitas Moo Shu Beef Stirfry (5) Simple Rosemary Baked (or Grilled) Sausage, Spinach, and Carnitas (3) 2 Bolognese (8) (4) 1 1/2 cup cooked quinoa Chicken (4) 1 Haddock with Seafood Polenta Bowl (8) Cilantro Lime Rice 1/2 cup canned black (3) Grilled Red Potatoes (4) Stuffing (7) (Chiptole) (4) 2 beans (3) 1 cup steamed Roasted Cauliflower Roasted Mexican 2 corn tortillas (3) vegetables (0) (1) Squash (1) 394 (8) 408 (8) 422 (10) 361 (8) 400 (8) 303 (8) 319 (8) Values in parentheses are SmartPoints. All SmartPoints and nutritional information are calculated by Slender Kitchen. Not endorsed by Weight Watchers International, Inc.

4 Shopping List Pantry Items Dairy 16 oz. unsweetened vanilla almond milk 11 eggs 4 oz. part skim shredded mozzarella cheese Produce 4 onions 1 red onion 2 garlic bulbs 2 red peppers 1 green pepper 1 cup sweet potatoes 5 zucchini 3 summer squash 16 oz. spinach 4 carrots Celery 3/4 cup mushrooms 8 oz. cabbage slaw mix 3 green onions 1/2 lb. red potatoes 2 cups cauliflower florets 1 cup cherry tomatoes Cilantro Basil Rosemary 1 avocado Parsley 2 inches ginger root 3 limes 3 lemons 4 bananas 1 apple Your choice: Fresh fruit for breakfasts/snacks, salad veggies, and steamed vegetables for 1 meal Meat 1/4 lb. lean ground turkey sausage 1.33 lbs. lean pork tenderloin.5 lb. 99% lean ground turkey 2 lbs. boneless skinless chicken breast.5 lb. lean sirloin steak (stirfry).67 lb. haddock (or white fish) 2 lean chicken sausages 1/4 cup imitation crab meat Starches & Canned Food Low carb wraps Corn tortillas 1.5 cups quinoa 1/2 cup polenta 2/3 cup medium grain white rice 10 oz. canned black beans 9 oz. high fiber pasta 24 oz. diced tomatoes 8 oz. crushed tomatoes 10 oz. diced tomatoes with green chilies 8 oz. canned corn 10 oz. canned white beans Other Reduced fat peanut butter 8 oz. enchilada sauce 14 oz. vegetable broth 2 oz. chipotle peppers in adobo 1/3 cup light beer (or broth) Hoisin sauce Add Your Own Spices Salt Pepper Vanilla extract Cinnamon Oregano Cumin Bay leaf Garlic powder Chili powder Paprika Onion powder Red pepper flakes Refrigerated Light dressing Sriracha Light butter Butter Other Vegetable oil Olive oil Cooking spray Sesame oil Rice vinegar Panko breadcrumbs Add Your Own The Bolognese sauce for the pasta can be cooked in advance. The quinoa can be cooked in advance. Make Ahead

5 Banana Breakfast Quinoa with Melted Peanut Butter Prep Time: 2 Minutes Cook Time: 15 Minutes Total Time: 17 Minutes Note: This recipe has extra servings for planned leftovers. SERVINGS: 4 Serving Size: 3/4 cup Calories 315 Calories from Fat 55 Total Fat 6g 10% Saturated Fat 0g 4% Cholesterol 0mg 0% Sodium 111mg 5% Total Carbohydrate 57g 19% Dietary Fiber 6g 27% Sugars 16g Protein 9g 1 cup dry quinoa 2 cups unsweetened almond milk (or skim, soy, etc.) 4 bananas, chopped 2 tsp vanilla extract 1 tsp cinnamon 4 tsp reduced fat peanut butter, no sugar added 1 Add the quinoa, almond milk, half the banana, vanilla extract, and cinnamon to a small pot. 2 Bring to a boil and stir. Turn down to a simmer and cover. Let cook for 15 minutes. 3 Microwave the peanut butter for seconds until creamy and melted. 4 Top with remaining banana and melted peanut butter. 5 Weight Watchers SmartPoints (8 PointsPlus )

6 Microwave Huevos Rancheros Prep Time: 2 Minutes Cook Time: 3 Minutes Total Time: 5 Minutes SERVINGS: 1 Serving Size: 1 tortilla bowl (155g) Calories 203 Calories from Fat 69 Total Fat 8g 11% Saturated Fat 3g 15% Cholesterol 193mg 64% Sodium 525mg 23% Total Carbohydrate 14g 5% Dietary Fiber 3g 8% Sugars 2g Protein 18g 1 egg 2 egg whites 2 tbsp enchilada sauce 2 tbsp part skim shredded mozzarella cheese Salt and pepper 1 corn tortilla 1 Whisk together the egg, egg whites, and enchilada sauce. 2 Place the tortilla in a bowl and pour egg on top. 3 Season with salt and pepper. Top with cheese. 4 Microwave on high for minutes until egg puffs up and is cooked through. 5 Weight Watchers SmartPoints (5 PointsPlus )

7 Sweet Potato Breakfast Hash Prep Time: 15 Minutes Cook Time: 15 Minutes Total Time: 30 Minutes SERVINGS: 2 Serving Size: 1.5 cups Calories 187 Calories from Fat 55 Total Fat 6g 9% Saturated Fat 1g 7% Cholesterol 43mg 14% Sodium 401mg 17% Total Carbohydrate 20g 7% Dietary Fiber 5g 16% Sugars 7g Protein 14g 1 cup sweet potatoes, peeled and diced 1/2 tsp olive oil 1/4 cup red onion, diced 1/2 cup zucchini, diced 1/2 cup red pepper, diced 2 cups spinach 1/4 lb lean turkey sausage (or vegetarian sausage) 1 Toss the sweet potato with salt, and pepper. Place in a microwave safe container and microwave for 5-6 minutes until tender. 2 Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, zucchini, and bell pepper. Cook for 4-5 minutes. Add the sausage and cook until no longer pink, about 5 minutes. 3 Stir in the spinach and potatoes. Cook until spinach wilts. Season with salt and pepper if needed. 4 Weight Watchers SmartPoints (5 PointsPlus )

8 Garden Minestrone Soup Prep Time: 10 Minutes Cook Time: 30 Minutes Total Time: 40 Minutes Note: This recipe has extra servings for planned leftovers. SERVINGS: 4 Serving Size: 1.25 cups Calories 330 Calories from Fat 67 Total Fat 8g 12% Saturated Fat 1g 3% Cholesterol 0mg 0% Sodium 675mg 29% Total Carbohydrate 65g 20% Dietary Fiber 12g 47% Sugars 11g Protein 18g 1.25 tsp olive oil 1/2 onion, chopped 3/4 tsp oregano 3 garlic cloves, minced 2 cups summer squash, chopped 2 cups zucchini, chopped 2 carrots, chopped 2/3 cup canned corn, drained (or frozen) 24 oz canned diced tomatoes 1.5 cups vegetable broth (or chicken broth) 5 oz high fiber pasta 1 cup canned white beans, rinsed and drained 4 oz spinach 1/2 tsp salt 1/2 tsp freshly ground black pepper 1 Heat the olive oil over medium heat. Add the onion and cook for 4-5 minutes. Add oregano and garlic. Cook for 1 minute. 2 Add the zucchini, summer squash, carrots, and corn. Cook for 3-4 minutes. Add the tomatoes and broth. Bring to a simmer and cook for 10 minutes. 3 Add the pasta and beans. Cook for 10 minutes or until pasta is tender. Stir in the spinach and let wilt. Season with salt and pepper. 8 Weight Watchers SmartPoints (10 PointsPlus )

9 Sunday Slow Cooker: Carnitas Prep Time: 5 Minutes Cook Time: 8 Hours Total Time: 8 Hours, 5 Minutes Note: This recipe has extra servings for planned leftovers. SERVINGS: 4 Serving Size: 2/3 cup (211g) Calories 173 Calories from Fat 29 Total Fat 3g 5% Saturated Fat 1g 5% Cholesterol 92mg 31% Sodium 321mg 14% Total Carbohydrate 3g 1% Dietary Fiber 1g 3% Sugars 1g Protein 30g 1.33 lbs lean pork tenderloin (or pork shoulder roast, lean only, fat removed ) 1/2 onion, diced 2 garlic cloves, minced 1/2 tsp salt 1/4 tsp pepper 1/2 tsp oregano 1/2 tsp cumin 1 tbsp chipotle peppers with adobo sauce, diced 1/3 cup light beer (or chicken broth ) 1 bay leaf 1 Season the pork with salt and pepper. Place it in the crockpot. 2 Mix together the remaining ingredients in a bowl and pour over the pork. 3 Cook for 6-8 hours on low until the pork is fork tender and easily shreds. 4 Preheat the oven to 500 degrees. Lay pork out in a single layer on a non-stick baking sheet. Roast for 4-5 minutes until the edges become crispy and toasted. 3 Weight Watchers SmartPoints (4 PointsPlus )

10 Cilantro Lime Rice (Chiptole) Prep Time: 5 Minutes Cook Time: 20 Minutes Total Time: 25 Minutes Note: This recipe has extra servings for planned leftovers. SERVINGS: 4 Serving Size: 1/2 cup (126g) Calories 132 Calories from Fat 16 Total Fat 2g 3% Saturated Fat 0g 1% Cholesterol 0mg 0% Sodium 397mg 17% Total Carbohydrate 26g 9% Dietary Fiber 0g 0% Sugars 0g Protein 2g 2/3 cup medium grain white rice 1.5 tbsp lime juice 1.33 cups water 1/2 tsp salt 2 tbsp fresh cilantro, chopped 1.25 tsp vegetable oil 1 In a small pot, add the water, salt, rice, and 1/2 of the oil. Bring to a boil and continue to boil until the water just covers the rice. 2 Turn the heat down to low and cover the rice for an additional 15 minutes. Turn off the heat and let rest for 5 minutes. 3 Once the rice has rested, fluff it with a fork. Stir in the lime juice, oil, and cilantro. Season with additional salt as needed. 4 Weight Watchers SmartPoints (4 PointsPlus )

11 Roasted Mexican Squash Prep Time: 10 Minutes Cook Time: 15 Minutes Total Time: 25 Minutes SERVINGS: 2 Serving Size: 2/3 cup Calories 89 Calories from Fat 37 Total Fat 4g 7% Saturated Fat 1g 3% Cholesterol 0mg 0% Sodium 17mg 1% Total Carbohydrate 12g 4% Dietary Fiber 3g 15% Sugars 7g Protein 3g 1 zucchini, diced 1 summer squash, diced 1/2 tbsp olive oil 1/2 red pepper, diced 1/4 cup red onion, diced 1/4 tsp oregano 1/4 tsp garlic powder Juice of 1/2 lime Salt and pepper to taste 1 Preheat the oven to 400 degrees. 2 Toss the zucchini, squash, red onion, red pepper, green pepper, oregano garlic powder, salt, and pepper. 3 Place in a single layer on a baking sheet and roast for 15 minutes until browning. 4 Squeeze lime juice over top. 1 Weight Watchers SmartPoints (1 PointsPlus )

12 Zucchini and Turkey Bolognese Prep Time: 15 Minutes Cook Time: 30 Minutes Total Time: 45 Minutes SERVINGS: 2 Serving Size: 2 cups Calories 408 Calories from Fat 110 Total Fat 12g 19% Saturated Fat 1g 6% Cholesterol 62mg 21% Sodium 242mg 11% Total Carbohydrate 58g 20% Dietary Fiber 11g 43% Sugars 12g Protein 37g 1/2 tbsp olive oil 1/4 cup celery, minced 1/4 cup carrots, minced 1/4 cup onion, diced 1 clove garlic, minced 1/2 lb 99% lean ground turkey 1/2 tsp oregano 1 cup canned crushed tomatoes 1.5 tbsp basil, chopped 4 oz high fiber pasta 1 zucchini 1 Add the olive to a large pan over medium heat. Add the celery, carrots, and onion. Cook for 4-5 minutes. Add the garlic and turkey. Continue to cook, breaking up the turkey, until it is no longer pink, Season with salt, pepper, and oregano. 2 Add the crushed tomatoes and bring to a simmer. Cover and let simmer. 3 Bring a large pot of salted water to a boil. Meanwhile using a spiralizer, mandolin, sharp knife, or peeler, cut your zucchini into noodles or ribbons. 4 Add the pasta to the water and cook for about until al dente. In the last minute of cooking, add the zucchini. 5 Drain and toss with the sauce. 8 Weight Watchers SmartPoints (9 PointsPlus )

13 Baked Chicken Fajitas Prep Time: 10 Minutes Cook Time: 30 Minutes Total Time: 40 Minutes Note: This recipe has extra servings for planned leftovers. SERVINGS: 3 Serving Size: 1 cup Calories 226 Calories from Fat 39 Total Fat 4g 6% Saturated Fat 0g 1% Cholesterol 74mg 24% Sodium 623mg 27% Total Carbohydrate 12g 4% Dietary Fiber 2g 11% Sugars 4g Protein 35g 1 lb boneless skinless chicken breast, cut into strips 1 cup can diced tomatoes with green chilies 1/2 onion, sliced 1 red pepper, sliced 1 green pepper, sliced 3/4 cup mushrooms 1 1/2 tsp vegetable oil (or olive oil) 1 tsp chili powder 1 tsp cumin 3/4 tsp paprika 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp dried oregano 1/4 tsp salt 1 Preheat the oven to 400 degrees. 2 Add everything to a glass baking dish and use your hands to toss together. The easiest way to do this is to add the chicken, tomatoes, and veggies. Then sprinkle the spices and oil on top and then toss. 3 Bake for minutes until chicken is cooked through. 4 Weight Watchers SmartPoints (5 PointsPlus )

14 Moo Shu Beef Stirfry Prep Time: 10 Minutes Cook Time: 15 Minutes Total Time: 25 Minutes SERVINGS: 2 Serving Size: 1.25 cups (267g) Calories 250 Calories from Fat 64 Total Fat 7g 11% Saturated Fat 2g 9% Cholesterol 68mg 23% Sodium 451mg 20% Total Carbohydrate 18g 6% Dietary Fiber 3g 14% Sugars 10g Protein 27g 3 tbsp. hoisin sauce 1 tsp sesame oil 1/2-1 garlic clove, minced 1 tsp fresh ginger root, minced 1 tsp rice vinegar 1/2 tsp Sriracha or other Asian chile paste (or more) 1/2 lb lean sirloin steak (for stirfry), cut into strips Cooking spray 8 oz cabbage slaw mix 3 green onions, chopped 1.5 tbsp cilantro, fresh, minced 1 Whisk together the hoisin sauce, sesame oil, garlic, ginger, vinegar, and Asian chile paste in a bowl. 2 Season the beef with salt and pepper. 3 Heat a non-stick skillet over high heat. Once hot, spray with cooking spray and add the beef. Cook for 3-4 minutes until done to your liking. 4 Remove the beef and set aside. Add more cooking spray and add the scallions, cabbage, and sauce. Cook for about 5 minutes until cabbage is cooked. 5 Turn off the heat and stir in the beef. Top with cilantro. 5 Weight Watchers SmartPoints (6 PointsPlus )

15 Simple Rosemary Chicken Prep Time: 15 Minutes Cook Time: 15 Minutes Total Time: 30 Minutes Note: This recipe has extra servings for planned leftovers. SERVINGS: 3 Serving Size: 6 oz. Calories 223 Calories from Fat 44 Total Fat 5g 7% Saturated Fat 1g 3% Cholesterol 74mg 24% Sodium 645mg 28% Total Carbohydrate 2g 1% Dietary Fiber 0g 2% Sugars 0g Protein 32g 1 lb boneless skinless chicken breast 1 1/2 sprigs rosemary, leaves only, minced 1-2 garlic cloves, minced 1.5 tbsp lemon juice 2.5 tsp olive oil 1/2 tsp salt 1/4 tsp pepper 1 Place the rosemary, garlic, lemon juice, olive oil, salt, and pepper in a pile on your cutting board. Using the back of your knife or a spoon, press down and mash to form a paste. Stir in the olive oil. 2 Rub this mixture all over the chicken and let rest for 15 minutes. 3 During that time, preheat the grill to medium high heat or preheat the oven to 400 degrees. 4 To cook on the grill, place the chicken on the grill and cook for 5-6 minutes per side or until done. Cooking time may depend on thickness of the chicken breast. 5 If cooking in the oven, first sear the chicken for 2 minutes per side in an oven safe skillet. Then place the skillet in the oven and cook for 20 minutes or until chicken is cooked through. 4 Weight Watchers SmartPoints (5 PointsPlus )

16 Grilled Red Potatoes Prep Time: 10 Minutes Cook Time: 30 Minutes Total Time: 40 Minutes 1/2 lb red potatoes, sliced 1/2 onion, sliced 1 tbsp light butter Salt and pepper 1 Prepare 4 pieces of aluminum foil large enough to fit 1/4 of the potato and onion slices. (Adjust if you are making a different number of servings. There should be one packet per serving.) 4. Carefully open and serve. SERVINGS: 2 Serving Size: 1 packet Calories 127 Calories from Fat 35 Total Fat 4g 6% Saturated Fat 2g 12% Cholesterol 7mg 3% Sodium 24mg 1% Total Carbohydrate 21g 1% Dietary Fiber 3g 2% Sugars 3g Protein 3g 2 Place the potatoes and onions on the foil. Place 1/2 tbsp. of butter on top and season with salt and pepper. Fold the packet together and seal well. Wrap in one additional piece of foil to make sure it won t leak on the grill. 3 Place on the grill and cook for 15 minutes. Flip over and cook for an additional 15 minutes. Try to make sure it isn t on an open flame to prevent burning. 4 To cook in the oven: Preheat the oven to 400 degrees. Place folded packets on a baking sheet. Bake for 20 minutes and carefully check to see if potatoes are tender and fully cooked. Continue cooking in 5 minute increments if needed. Cooking time will vary based on size of potatoes. 4 Weight Watchers SmartPoints (3 PointsPlus )

17 Baked (or Grilled) Haddock with Seafood Stuffing Prep Time: 10 Minutes Cook Time: 10 Minutes Total Time: 20 Minutes SERVINGS: 2 Serving Size: 6 oz Calories 245 Calories from Fat 61 Total Fat 7g 10% Saturated Fat 4g 19% Cholesterol 97mg 32% Sodium 633mg 28% Total Carbohydrate 9g 3% Dietary Fiber 0g 2% Sugars 1g Protein 26g.67 lb haddock (or other fish) 1/3 cup Panko breadcrumbs (or crushed crackers) 1/4 cup imitation crab meat, diced 1 tbsp butter, melted 1 tbsp lemon juice 1/2 tbsp parsley 1/4 tsp salt 1/4 tsp pepper 1 Turn your oven up to 500 degrees. You could use the broiler, but the fish cooks more evenly on a rack in the oven. You can also grill the fish on a piece of foil. 2 Mix the breadcrumbs, crab, butter, lemon juice, parsley, salt, and pepper. 3 Press the stuffing on to the fish. Place in the oven on a baking sheet and cook for 5-7 minutes or until the fish flakes easily. It should take around the same time on the grill. 7 Weight Watchers SmartPoints (6 PointsPlus )

18 Roasted Cauliflower Prep Time: 5 Minutes Cook Time: 20 Minutes Total Time: 25 Minutes SERVINGS: 2 Serving Size: 3/4 cup Calories 58 Calories from Fat 34 Total Fat 4g 6% Saturated Fat 1g 3% Cholesterol 0mg 0% Sodium 32mg 1% Total Carbohydrate 6g 2% Dietary Fiber 2g 9% Sugars 2g Protein 2g 2 cups cauliflower florets (bite-size) 1/2 tbsp olive oil 1/4 tsp garlic powder 1/8 tsp red pepper flakes Salt and pepper 1 Preheat the oven to 450 degrees. 2 Toss the cauliflower with olive oil, red pepper flakes, garlic powder, salt, and pepper. Roast for minutes until browned and tender. 1 Weight Watchers SmartPoints (1 PointsPlus )

19 Sausage, Spinach, and Polenta Bowl Prep Time: 5 Minutes Cook Time: 30 Minutes Total Time: 35 Minutes SERVINGS: 2 Serving Size: 1.5 cups Calories 319 Calories from Fat 47 Total Fat 6g 8% Saturated Fat 2g 10% Cholesterol 65mg 22% Sodium 541mg 24% Total Carbohydrate 42g 4% Dietary Fiber 4g 8% Sugars 6g Protein 20g 2 cups water or broth 1/2 cup polenta (cornmeal) 2 low fat chicken sausages, chopped 1 garlic clove, minced 1 cup cherry tomatoes 3 cups spinach Salt and pepper 1 Bring the water or broth to a boil and whisk in the polenta. Once the polenta thickens, turn the heat to low and cover. Cook for 10 minutes and then whisk again. Cover and cook ten more minutes. Whisk again. Taste and continue cooking as needed. It should be smooth and creamy. Season with salt and pepper. 2 Meanwhile, add the sausage to a nonstick skillet. Cook 6-8 minutes until cooked through. 3 Add the garlic and cook until fragrant, about 30 seconds. Add the tomatoes and cook 5-8 minutes until they begin to burst. Add the spinach and cook until wilted. 4 Serve the sausage mixture over the polenta. 8 Weight Watchers SmartPoints (8 PointsPlus )

20 Zucchini Beef Burgers Prep Time: 15 Minutes Cook Time: 10 Minutes Total Time: 25 Minutes SERVINGS:2 Serving Size: 1 burger (164g) Calories 148 Calories from Fat 18 Total Fat 6g 9% Saturated Fat 2g 10% Cholesterol 47mg 16% Sodium 90mg 4% Total Carbohydrate 7g 2% Dietary Fiber 1g 5% Sugars 2g Protein 18g 1/3 lb zucchini 1/3 lb 95% lean ground beef 4 tsp. breadcrumbs 1/2 clove garlic, minced 4 tsp. onion, minced 1/4 tsp pepper 1/8 tsp paprika 1/8 tsp onion powder 1/16 tsp cayenne or chili pepper 3/4 tsp olive oil Salt 1 This step is extremely important. Use a box grater to shred your zucchini. Then using a cheesecloth, clean towel, or paper towels squeeze the zucchini until you remove most of the moisture. You will be shocked at how much water comes out. The more you can squeeze out, the better the burgers will come out. I recommend squeezing it out in batches since smaller bunches are easier. 2 Mix together the shredded zucchini, beef, and remaining ingredients. Form into 6 patties. 3 Brush the burgers with olive oil and then season with salt on both sides. 4 Cook in a medium hot skillet for 4-5 minutes per side or grill. 4 Weight Watchers SmartPoints (4 PointsPlus )

21 Paprika Lime Chicken Prep Time: 1 Hours Cook Time: 10 Minutes Total Time: 1 Hours, 10 Minutes SERVINGS: 2 Serving Size: 6 oz. Calories 220 Calories from Fat 49 Total Fat 6g 8% Saturated Fat 0g 1% Cholesterol 74mg 24% Sodium 648mg 28% Total Carbohydrate 6g 2% Dietary Fiber 2g 9% Sugars 1g Protein 33g.67 lb boneless skinless chicken breast, cut into strips 2 tsp paprika 1/2 tsp coriander 1/2 tsp cumin 1/2 tsp salt 1/4 tsp pepper 1/4 tsp ground allspice 1 lime 1/2 tbsp vegetable oil 1 garlic clove, minced 1 Mix together all of the spices, vegetable oil, juice from both limes, and garlic. Marinate chicken in this mixture for at least 1 hour in the fridge. 2 Option 1: Preheat a grill or grill pan oven medium high heat and grill for about 2-3 minutes per side until cooked through. 3 Option 2: Spray a skillet with cooking spray. Add the chicken and cook for 2-3 minutes per side or until cooked through completely. 4 Weight Watchers SmartPoints (5 PointsPlus )

22 The Basics: What a Slender Kitchen Membership Includes Since every household is different, we provide three meal planning options included in your membership. That way you can pick the meal planner that works for you and change if you ever need something different in the future. Option 1: Interactive Meal Planner Best for someone who wants ideas for all of their meals but may want to make changes based on family size, dietary preferences, or schedules. Start with our suggested healthy, low carb, or vegetarian meal plan. Choose your plan and set the number of servings in your Settings. Use our simple interactive weekly meal plan calendar to adjust the meal plan for your family s You can delete meals you don t need, add new recipes you want to try, and even add your own items/recipes. Download your updated meal plan and shopping list. Option 2: Build Your Own Meal Plans Best for someone who wants full control of their meal plan and is looking for a tool to make it easier to create the meal plan and shopping list. Use the simple interactive meal planner to create your meal plan from scratch. Choose from our database of thousands of recipes (or add your own recipes!) to create your own custom meal plan. Just drag and drop recipes into the calendar and we ll make your custom shopping list, calculate nutritional info, and create your printable meal plan. Option 3: Ready Made Meal Plans Best for someone who wants a ready made solution that tells them exactly what to cook and shop for each week. Choose the pre-made healthy, low carb, or vegetarian meal plans and whether you want a complete plan (breakfast, lunch, and dinner) or Dinners Only. With one click, download the plan and you re ready to eat healthy all week. Each plan comes with categorized shopping list, fallback meals, and all the nutritional info. Accessing each option is easy. 1. Make sure you are logged in. 2. Under the Meal Plans menu, choose Weekly Meal Planner to use the interactive meal planner or build your own meal plans. Choose Ready Made Meal Plans for pre-made meal plans. 3. If you choose to build your own meal plan, turn off the Suggestions in the Settings or at the top of the meal planner.

23 How it Works To help you make the most of your meal plan, we encourage you to watch a brief video to make sure you have a great experience and check out the Quick Start Guide. Don t hesitate to reach out if you have questions. Other Helpful Info New meal plans come out every Thursday to make sure you have plenty of time to prepare and shop before the week starts. As a member you get access to all our meal plans and options. You can switch between plans as often as you like. All meal plans include nutritional information and the option to show Weight Watchers SmartPoints. You can choose to set calorie goals or not.

24 We love leftovers and often utilize them for lunch in our meal plans for easier meal prep. Our interactive meal planner lets you add leftovers to your meal plan in one simple step. Ready Made Meal plans come for 2 or 4 people and are available as complete plans or dinner only. For those using the interactive meal planner or build your own meal plan options, use the Settings to control the number of servings you want, which plan you would like to utilize, calorie settings, and more. Plans do auto-renew but you can cancel at any time from your profile page. Common Questions 1. What is the difference between the Ready Made Meal Plans and interactive meal planner? The Ready Made Meal Plans are exactly that meal plan PDFs that contain a complete (or dinner only) meal plan with all the recipes you need, a categorized shopping list, and nutritional information. It is a flat file that can only be altered the old fashioned way, with paper and pencil. The interactive meal planner allows you to make changes to the weekly meal plan using an easy drag and drop calendar. Each week you get a suggested meal plan automatically loaded into the calendar that is adjusted to your desired number of servings. Then you can make changes to the meal plan based on your preferences and needs by adding/removing recipes and items. It gives you the control to make the meal plan work better for you. Once you finish, you automatically get a shopping list and printable meal plan that reflects the changes you made. 2. How do I swap out a recipe? What if I am going out to eat or don t plan on cooking? When using the interactive meal planner, just click on the title of the meal you would like to change (i.e. breakfast). Then use the X or trash can icon to remove the recipes you don t want to use. If you aren t planning on cooking that night, just leave it blank. If you want to add a new recipe, just drag in a new recipe from your Favorites or Recipe Queue. 3. How do I add leftovers to my meal plan? We love leftovers and know that many of our members do as well so we wanted to make sure it was easy to incorporate them in the meal plans. To add leftovers to your meal plan, simply drag the same recipe into your meal plan more than once. When you add the recipe a second (or third or fourth) time and choose Use Leftovers, the original recipe will automatically be adjusted to include the extra servings you need.

25 4. How do I switch between meal plans? Switching between meal plans is easy. You can either switch plans in your Settings or use the drop down menu at the top of the weekly meal plan to change the plan you see. 5. Where do I download the meal plans? Ready Made Meal Plans can be downloaded here. To download your meal plan from the interactive meal planner, simply click the Download Meal Plan box on the left side bar next to the weekly meal plan. 6. Does the meal planner automatically update when I make changes to my meal plan? Absolutely! Any time you make changes to your meal plan, the shopping list and downloadable meal plan are automatically updated as well. 7. What do I do if I have food allergies or my family doesn t like a meal? If you have food allergies, picky eaters, or specific dietary preferences then the interactive meal planner will be your best option. Simply delete any recipes that won t work for your needs and drag in a new recipe that will. 8. How do I access previous meal plans? For Ready Made Meal Plans, you will have access to the current week as well as the previous three weeks. We recommend saving the meal plans if you would like to access older plans. For the interactive meal planner, all your meal plans are saved in the Meal Plan Archive, which can be found under the Meal Plans menu when you are logged in. You can access them at any time. 9. How do I add my own recipes into the meal planner? If you have a family favorite recipe or meal you want to add to your meal planner, simply enter it here. Once you enter the recipe, we will calculate the nutritional information for you and you once the recipe has been approved. Then you can add it to your meal plans at any time. 10. How do I save recipes to my Favorites or Recipe Queue? Saving recipes to your Favorites and Recipe Queue makes meal planning much more efficient. To save recipes to these areas when browsing the website, simply click on the + in the corner of any recipe photo and choose the heart icon to save to Favorites or the arrow icon to save to your Recipe Queue.

26 Tips and Tricks from our Meal Planning Members The best advice for making the most of our meal plans comes directly from our members. Check out their tips and tricks below. Don t forget to save recipes to your Favorites and Recipe Queue! I can t tell you how much time this saves me when I need to swap out a recipe in the meal planner. Every time I am on the website and see a recipe I think my family would like, I immediately save it and then I am never stuck searching for recipes. - Donna Try new recipes and food! One of the best things about Slender Kitchen meal plans is that it opens you up to try all kind of new foods and recipes. My family has tried so many new recipes that we love and had we not been willing to be a little adventurous, this never would have happened! - Sam Watch the videos! I am not the most tech savvy person and struggled a lit bit to understand the interactive meal planner at first. Then I watched one overview video and all the sudden everything made sense! Watch, watch, watch! - Kat Spend some time every Sunday prepping for the week. I save so much time by prepping meals and side dishes ahead of time. Always prep your veggies and get everything organized on Sunday. It truly will save you during the week when things always get busier than expected. -Karen Each week I spend a few minutes checking off items I already have on the Shopping List. It seems like such a simple step and only takes a couple minutes but I can t tell you how many times I was buying spices and ingredients I actually already had! - James