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

Transcription

1 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 for WW members. See bottom of Meal Plan for more detail. Snack #1 (S1) List Assumes 4 Days Cottage Cheese Ranch Veggie Dip In blender or food processor, puree 1.5 cups 1% cottage cheese, 2 Tbsp 2% milk, 1/2 cup fat free plain greek yogurt and 1 package dry ranch dressing mix. Makes 4 (1/2 cup) 2 Points+ per serving (1/2 cup) Cottage Cheese Ranch Veggie Dip 2 (1/2 cup) carrot sticks 0 Total Points+/Snack 2 Calories: Fat: 1 Carbs: 9.2 Fiber: 1.7 Protein: 14 Snack Ideas Snack #2 (S2) Chips with Creamy Salsa In small bowl, lightly mash 1/3 cup salsa with a fork. Add 2 Tablespoon plain non-fat greek yogurt, 1 teaspoon lime juice and 1 Tablespoon chopped parsle or cilantro. Serve with 10 baked tortilla scoops. Makes 1 4 Points+ per serving Breakfast List Assumes 3 Days Calories: 144 Fat: 2 Carbs: 22 Fiber: 2 Protein: 7.1 Breakfast #1 (B1) Omelette in Mug List Assumes 2 Days Toast 1 slice of light wheat bread. Spray a large microwave-safe mug with nonstick spray. Add 1/4 cup chopped green bell pepper and microwave until softened, 1-2 minutes. Blot any excess liquid from pepper. Add 1/2 cup Egg Beaters and microwave for 1 minute. Add 1 ounce (2 thin slices) 98% fat free deli ham and 1 Tbsp. shredded monterey jack cheese, then stir. Microwave until scramble is just set (45-60 seconds). Top toast with omelette. Makes 1 4 Points+ per serving Omelette in a Mug 4 Large Orange 0 Total Points+/Meal 4 Calories: Fat: 2.3 Carbs: 40.2 Fiber: 8.8 Protein: 25.5 Note: Due to Zero Point orange in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Breakfast #2 (B2) Fiber One Muffins List Assumes 5 Days Follow box directions for 1 box Fiber One Blueberry Muffin Mix to make 12 muffins. These muffins freeze beautifully for a super fast breakfast. Just pop in refrigerator the night before to defrost. Makes 12 4 Points+ per serving (1) Fiber One Muffin 4 1/2 cup 2% milk 1 1 cup grapes 0 Total Points+/Meal 5 Calories: Fat: 7.3 Carbs: 46.5 Fiber: 5.5 Protein: 6.6 Note: Due to Zero Point grapes in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Lunch Lunch #1 (L1) Beans and Chips List Assumes 3 Days In medium bowl, with potato masher, mash 1 cup fat-free canned refried beans with 1/2 cup salsa. This makes 3 (1/2 cup) servings. Refrigerate what not using. When ready to eat, reheat for 30 seconds in microwave on high (just to take off chill). Top each serving with 1 Tbsp. chopped fresh parsley and 1 Tbsp. 2% sharp cheddar cheese. Each serving gets 10 baked scoop tortilla chips for dipping. Makes 3 5 Points + per serving Calories: Fat: 3.6 Carbs: 31.5 Fiber: 7.8 Protein: 8.7 1/2 cup Beans and 10 chips 5 1 cup celery 0 Total Points+/Meal 5 Note: Due to Zero Point celery in this lunch, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Lunch #2 (L2) Tuna Melt List Assumes 4 Days *In bowl, combine (2) 4.5 oz cans tuna (in water) drained, 1/2 cup carrots, shredded, 1/2 cup diced celery, 2 tbsp red onion, minced, 2 Tbsp light mayonnaise, 2 tsp red wine vinegar, 1/4 tsp. pepper and 1/8 teaspoon salt. This makes 4 servings. *For each serving toast 1 slice light bread in 400 oven (on foil lined cookie sheet), then top with 2 Tbsp. Monterey Jack cheese (grated),1/4 of tuna mixture and 2 slices of tomato. Cook at 400 until sandwich is warmed through (about 5 minutes). Serve immediately. Refrigerate unused tuna for up to 3 days. Makes 4 6 Points + per serving Calories: 232 Fat: 6.8 Carbs: 18 Fiber: 5 Protein: 30.5 Desserts *Caramel Rice Cake Ice Cream Sammies: Top 12 caramel mini rice cakes with 1 teaspoon Cool Whip free (each). Top each with another rice cake. Freeze for 2 hours or until Cool Whip is firm. Makes 4 (3 sammie) 2 Points+ per serving. Calories: 101 Fat: 1 Carbs: 18 Fiber:.5 Protein: 3 *Blueberry Cake: Mix 1 box of Betty Crocker Angel Food Cake Mix, and 1 can of sugar free blueberry berry pie filling together and place in 9 13 ungreased baking dish that has been sprayed with non-stick cooking spray. Don t add any other ingredients. Bake at 350 degrees for minutes. After cake has cooled, slice into 20 even pieces and serve warm. Top each serving with 1 Tablespoon Cool Whip Free. Makes 12 2 Points+ per serving Calories: 86.4 Fat:.2 Carbs: 19.8 Fiber:.4 Protein: 1.1 Dinner On Next Page

2 Week of 6/14-6/21 Dinner #1 (D1) 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 #2 (D2) Kicked Up Sausage Lasagne Dinner Fish Tostadas Celery/Apple Salad: In medium bowl, combine 2 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1/4 teaspoon kosher salt and 1/4 teaspoon pepper. Add 2 cups thinly sliced Gala apple, 2 cups sliced celery, 1/2 cup loosely packed fresh flat-leaf parsley and 1/3 cup sliced red onion; toss. Makes 6 (2/3 cup) 2 Points+ per serving Calories: 62 Fat: 4.6 Carbs: 5.2 Fiber: 1.1 Protein:.5 Double Duty/Plan Ahead Tossed Salad: Whisk together 3 tablespoons balsamic vinegar, 2 tablespoons olive oil, 1 teaspoon Dijon mustard, 1/8 teaspoon honey, 1/8 teaspoon salt, 1/4 teaspoon freshly ground black pepper and 1 finely minced garlic clove, in a large bowl; Stir in 1/4 cup chopped green onions and 1 tablespoon chopped fresh parsley. Add 5 cups fresh spinach, 1/4 cup dried cranberries (Craisins), and 2 tablespoons crumbled blue cheese; toss gently to coat. Makes 4 (1.25 cup) 3 Points+ per serving Calories: 131 Fat: 8 Carbs: 13.1 Fiber: 2.6 Protein: 2 Dinner #3 (D3): Penne w/ Sausage, Garlic and Broccoli Double Duty/Plan Ahead Desperation Dinner This is a Meal-In-One and requires no sides Dinner #4 (D4): Lightened Up Pimento Cheese Sandwiches Celery with Creamy Salsa Dip: In small bowl, lightly mash 1 cup salsa with a fork. Add 1/3 cup plain non-fat greek yogurt, 1 teaspoon lime juice and 1 Tablespoon chopped parsley or cilantro. Serve each serving with 1 cup celery sticks. Calories: 75 Fat:.1 Carbs: 10.6 Fiber: 1.1 Protein: 6.2 Dinner #5 (D5): Delicious Egg Frittata Melon: Combine 1/4 cup white vinegar and 1 teaspoon brown sugar and whisk until smooth. Pour over 4 cups cubed melon and toss. Makes 4 2 Points+ per serving Calories: 62 Fat:.3 Carbs: 15.9 Fiber: 1.7 Protein: 1.2 Dinner #6 (D6): Salsa Verde Chicken Quick Veggie Slaw: Combine 1 (16 ounce) package broccoli slaw, 1 chopped gala apple, and 1 green onion, chopped in a large bowl. Combine 1/2 cup white vinegar, 1/4 cup lime juice, 1.5 Tablespoons Splenda, honey or sugar, 1/3 teaspoon salt, and 1/4 teaspoon pepper, stirring well. Pour vinegar mixture over slaw mixture and toss. Serve immediately or cover and chill. Makes 6 (1.5 cup) 2 Points + per serving Calories: 76 Fat: 4.1 Carbs: 5 Fiber: 3.1 Protein: 2 Dinner #7 (D7): Steak Salad This is a Meal-In-One and requires no sides

3 Shrinking On A Budget Grocery List Week of 6/14-6/21 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) light mayonnaise (L2) red wine vinegar (L2) olive oil (D1)(D2)(D3)(D5) balsamic vinegar (D2)(D7) dijon mustard (D2)(D7) white vinegar (D5)(D6) brown sugar (D5) cornmeal (D1) canola oil (D1) 3/4 teaspoon dried thyme Mrs. Dash Garlic and Herb or Original (we use almost every week) garlic powder (D6) oregano (D6) cumin (D6) Montreal Steak Seasoning (we use very often) Frozen (2 cups) Cool Whip Free (DES1)(DES2) (1 cup) corn kernels (D1)(MAH) (3/4 cup) frozen chopped onions (D2)(MAH) Produce (1 pound) carrots (S1)(L2) lime bub (S2)(D1)(D4)(D6)(MAH) green pepper (B1) (2) oranges (B1) (5 cups) grapes (B2) parsley (L1)(D1)(D4)(D7) celery (L1)(L2)(D1)(D4) (4)small red onion (L2)(D1)(D7) (6) medium tomatoes (L2)(D4)(D7) lemon (D1) (3) gala apples (D1) garlic (D2)(D3)(D7) (11 cups) spinach (D1)(D2)(D5) (1/2) melon (D5) (16 oz) package broccoli slaw (D6) green onions (D1)(D5) honey (can sub sugar or Splenda) (D6) (2) small red bell peppers (D1)(D4) jalapeno (D1)(D4) avocado (D1) large head romaine lettuce (D1)(D7) 1 pound broccoli florets (D3) small sweet onion (D4)(D5) (1/2 pound) red potatoes (D5) Dry Goods 6 no-boil lasagna noodles (D2) (8 ounces) penne (D3) Baking/Spices Blueberry Fiber One Muffin Mix (B2) 1 box of Betty Crocker Angel Food Cake Mix (DES1) 1 can of sugar free blueberry berry pie filling (DES) (1/4 cup) Craisins (D2)(MAH) Snacks/Chips/Cookies/Crackers (6.25 oz) bag baked tortilla scoops (S2)(L1) 12 caramel mini rice cakes (DES1) Canned (15 ounce) can reduced sodium black beans (L1) (2) 4.5 oz cans tuna (in water)(l2) (15 oz) can 98% fat free chicken broth(d2)(d3) Deli (2 ounces) lean deli ham (B1) Condiments/Sauces/Dressings 1 package dry ranch dressing mix (S1) (2 cups) salsa (S2)(L1)(D4) (2 cups) roasted salsa verde (D1)(D6) Dairy Meat Bread (1.5 cups) 1% cottage cheese (S1) (4 3/4 cup) 2% milk (S1)(B2)(D2) (1 cup) fat free plain greek yogurt (S1)(D4) (1 cup) Egg Beaters (B1) (8 ounces) monterey jack cheese (B1)(D5) (small) container crumbled blue cheese (D2)(D7) (1/2 cup) reduced fat sour cream (D1)(MAH) (1 1/2 cups) part-skim ricotta cheese (D2) (8 ounces) part skim mozzarella (D2)(D4) (1 ounce) grated or shredded parmesan cheese (D2)(MAH) (8 ounces) finely grated 2% extra sharp Cheddar (L1)(D4) (10) eggs(d5) (1 1/4 pounds) tilapia fillets (D1) (4)(4 ounce) hot italian turkey sausage links (D2) (1 1/2 pounds) boneless skinless chicken breast (D6) (1 pound) boneless sirloin or flank steak (D7) light wheat bread (B1)(L2)(D4) 8 (6-inch) corn tortillas (D1)

4 Fish Tostadas w/ Corn Salsa Easy Gourmet This is a very hearty serving. You can eat just one tortilla for a Points+ value of 5. *Points+ Value: 10 Calories: 389 Fat: 12 Carbs: 43 Fiber: 6.7 Protein: 30 Servings: 4 (generous 2 tortillas) 1/2 cup reduced-fat sour cream 1/4 cup roasted (jarred) salsa verde (you'll use rest of jar on Salsa Verde Chicken night) Cooking spray 1 cup frozen (thawed) yellow corn kernels 1/4 cup finely chopped red bell pepper 1/4 cup finely chopped red onion 1 1/2 teaspoons minced seeded jalapeno pepper 3/4 teaspoon salt, divided 1/2 cup diced peeled avocado 2 teaspoons fresh lime juice 1 1/4 pounds tilapia fillets, cut into 2-inch pieces 1/4 teaspoon freshly ground black pepper 1/3 cup yellow cornmeal 1 tablespoon canola oil, divided 8 (6-inch) corn tortillas 2 cups julienned romaine lettuce Combine sour cream and salsa. Blot thawed corn very dry with paper towels. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add corn, bell pepper, onion, jalapeño, and 1/4 teaspoon salt to pan; sauté 5 minutes, stirring occasionally. Remove mixture from pan; wipe pan clean with paper towels. Combine avocado and juice; toss gently. Stir avocado mixture into corn mixture. Preheat broiler. Coat both sides of tortillas with cooking spray. Arrange tortillas in a single layer on baking sheets; broil 2 minutes on each side or until crisp. Place 2 tortillas on each of 4 plates. Sprinkle fish evenly with remaining 1/2 teaspoon salt and black pepper. Place cornmeal in a shallow dish; dredge fish in cornmeal. Heat 1 1/2 teaspoons oil in pan over medium-high heat. Add half of fish to pan; cook 3 minutes. Carefully turn fish over; cook 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Repeat procedure with remaining 1 1/2 teaspoons oil and fish. Arrange 1/4 cup lettuce on each tortilla. Divide fish evenly among tortillas; top each serving with about 3 tablespoons corn relish and about 1 1/2 tablespoons sour cream mixture. Cooking Tips: *Watch tortillas carefully while broiling. They will burn if you get distracted; browning takes only 2 minutes per side. *Have sour cream mixture ready to go and lettuce julienned so you can quickly toss together tostadas once fish is cooked. *These taste best with very warm fish. Have side dish ready to go. *Be careful while chopping jalapeno. Either wear rubber gloves or wash hands immediately after cutting. Rubbing your eye with jalapeno on your hand can be painful and even dangerous. Picky Eater/Non-Dieter Tips: Serve their fish without the corn salsa. This is a very mild but tasty fish. Offer dipping sauce (ketchup or other). *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

5 Double Duty/Plan Ahead: Cook an extra 2 links of sausage to make Penne with Sausage and Broccoli a breeze another night. Kicked Up Sausage Lasagne Comfort Food Lightened Up Double Duty/Plan Aheac *Points+ Value: 9 Calories: 332 Fat: 14 Carbs: 27.8 Fiber: 2.5 Protein: 24.3 Servings: 6 (hearty servings) 1.1 ounces all-purpose flour (about 1/4 cup) 1 cup 2% low-fat milk 1 cup unsalted 98% fat free chicken broth 1 tablespoon canola oil 1/4 teaspoon kosher salt 1/2 teaspoon black pepper Cooking spray 2 tablespoons water (6 cups) fresh spinach 2 (4-ounce) links hot turkey Italian sausage (plus 8 oz. extra for Penne with Sausage and Broccoli another night) 3/4 cup frozen (thawed) chopped onions 1 tablespoon minced garlic 6 no-boil lasagna noodles 1 1/2 cups part-skim ricotta cheese 4 ounces shredded part-skim mozzarella cheese 1 ounce fresh Parmesan cheese, grated *Preheat oven to 375. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, milk, chicken stock and canola oil in a medium saucepan over medium heat, stirring with a whisk. Cook 8 minutes or until thick and bubbly, stirring frequently. Remove from heat; stir in salt and pepper. Spread 1 cup milk mixture in bottom of an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. *Heat a large skillet over medium heat. Add 2 tablespoons water and spinach to pan; cook 2 minutes or until spinach wilts. Drain spinach, pressing until barely moist. Increase heat to medium-high. Remove casings from 4 links of sausage (you'll be using 2 links for another night). Add sausage to pan; cook 4 minutes or until browned, stirring to crumble. Remove sausage from pan. Seperate sausage into 2 halves - 1/2 for tonight and 1/2 for Penne with Sausage and Broccoli another night (refrigerate or freeze this portion). Add onions and garlic to pan; sauté 2 minutes. Stir in remaining milk mixture, spinach, and cooked sausage portion reserved for tonight. Remove pan from heat. *Arrange 2 noodles over milk mixture in baking dish (breaking in pieces if necessary to cover evenly); top with 1/2 cup ricotta and one-third spinach mixture. Repeat layers twice. Sprinkle with mozzarella and Parmesan cheese. Cover with foil coated with cooking spray. Bake at 375 for 40 minutes. Remove foil. *Preheat broiler to high. Broil 4 minutes or until cheese is golden brown. Let stand 10 minutes. Cooking Tips: *When making the white sauce (flour, milk, chicken stock and oil), it is best to whisk almost constantly. This makes a smooth white sauce that will be a nice base for the lasagne. * To evenly cover the dish with the uncooked noodles, it is fine to break them apart a bit and space them somewhat evenly. If I leave a small void space on one layer, I try to cover that with the second layer. Picky Eater/Non-Dieter Tips: Spicy turkey sausage isn't all that spicy and it adds a nice depth of flavor to this dish. However, if your kids are super sensitive to spicy, use mild turkey sausage. I like to leave the spinach in larger leaves so it can be easily fished out of the "picky eater" portion before serving. *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

6 Double Duty/Plan Ahead: Use planned leftover sausage from Kicked Up Sausage Lasagne night Penne with Sausage and Broccoli This may seem high in Points+, but it is a Meal-In-One Double Duty/Plan Ahead Desperation Dinner 5 Ingredients or Less Meal-In-One *Points+ Value: 10 Calories: 367 Fat: 9.6 Carbs: 49.1 Fiber:.9 Protein: 22.1 Servings: 4 (1 1/2 cup) 1 pound broccoli florets 8 ounces penne 1 tablespoon extra-virgin olive oil 8 ounces turkey Italian sausage 1/4 cup 98% fat free chicken broth 6 garlic cloves, put through garlic press or finely minced Cook broccoli in boiling water 4 minutes or just until very crisp tender. Remove with a slotted spoon and plunge into ice water; drain well. Cut into small bite sized pieces. Return water to boil. Add pasta; cook according to package directions, omitting salt and fat. Drain pasta. Heat oil in a large nonstick skillet over medium-high heat. Add (8 ounces) reserved sausage from Kicked Up Sausage Lasagne night. Add garlic; sauté 1 minute. Stir in broccoli; cook 1 minute, stirring frequently. Stir in pasta, chicken broth, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper; cook 1 minute or until thoroughly heated. Serve immediately. Cooking Tips: *Remove broccoli with slotted spoon so you can re-use the cooking water. It is important to have a bowl of ice water ready for the broccoli. This will ensure that it will stay super bright green and that it won't overcook. *Don't cook the garlic for more than 1 minute or it will burn and become bitter. Picky Eater/Non-Dieter Tips: I mentioned in the Kicked Up Sausage Lasagne that hot turkey italian sausage isn't super hot. But if your picky eater is super sensitive to heat, use mild italian sausage. Consider pulling their broccoli out and serving on the side. *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 Lightened Up Pimento Cheese Sandwiches Fake-out/Take-Put Comfort Food Lightened Up 20 Minutes or Less *Points+ Value: 7 Calories: 284 Fat: 12 Carbs: 21.5 Fiber: 7 Protein: 21 Servings: cups finely grated 2% extra sharp Cheddar 1/2 cup finely grated low-fat mozzarella 2/3 cup plain nonfat Greek-style yogurt 1/4 to 1/2 teaspoon finely grated onion 1/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 small red bell pepper, finely chopped 1/2 jalapeno pepper, seeded and finely chopped 8 slices light wheat bread 1 medium tomato, thinly sliced Nonstick cooking spray In a medium bowl, add the Cheddar, mozzarella, yogurt, grated onion, salt and pepper. Stir well to combine. If serving picky eater, remove their portion. Then add red peppers and jalapeno. Spread the mixture evenly among 4 slices of bread and top with a couple of slices of tomato. Top with the remaining slices of bread. Spray a large nonstick saute pan over medium heat with nonstick spray. Place the 4 sandwiches in the pan and let cook until lightly browned, about 4 minutes. Flip the sandwiches and continue cooking until the cheese melts, another 4 minutes. Serve immediately. Cooking Tips: Use the fine holes of the box grater to grate the onion. It will be more like "juice". I would use no more than 1/2 teaspoon or it will overpower the pimento cheese. If you are not a fan of onion, use only 1/4 teaspoon. Picky Eater/Non-Dieter Tips: Remove their portion before adding red pepper and jalapeno. Skip the tomato. Otherwise, this is just a good grilled cheese sandwich. *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 Cheesy Spinach Frittata Meat Free but Delicious Breakfast For Dinner *Points+ Value: 6 Calories: 267 Fat: 13 Carbs: 10 Fiber: 3 Protein: 18 Servings: 4 3 teaspoons extra-virgin olive oil, divided 1 small onion, thinly sliced 1 1/4 cups diced red potatoes 3/4 teaspoon dried thyme 1/2 teaspoon Mrs. Dash Garlic and Herb or Original 6 large eggs 4 large egg whites 3/4 cup shredded monterey jack cheese 3 cups spinach, roughly chopped 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper Put diced red potatoes in a microwave safe glass dish and microwave on high for 6 minutes. Drain in colander. Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring, until translucent, 3 to 4 minutes. Add potatoes, thyme and Mrs. Dash and cook for 2 minutes more. Lightly whisk eggs and egg whites in a large bowl. Gently stir the potato mixture into the eggs along with cheese, spinach, salt and pepper until combined. Wipe the pan clean; add the remaining 1 teaspoon oil and heat over medium heat. Pour in the egg mixture, cover and cook until the edges are set and the bottom is browned, 4 to 5 minutes (it will still be moist in the center). To flip the frittata, run a spatula gently around the edges to loosen them. Invert a large plate over the pan and turn out the tortilla onto it. Slide the tortilla back into the pan and continue cooking until completely set in the middle, 3 to 6 minutes. Serve warm or cold. Cooking Tips: If you don't have a medium non-stick skillet, you can prepare using an oven proof skillet. Spray well with non-stick spray before adding eggs. When you get to step in instructions where you flip the tortilla onto plate, simply skip that step and, instead, put under preheated (low) broiler for 2-3 minutes or until center is set.. Picky Eater/Non-Dieter Tips: You can make them an egg mug in the microwave. Spray a large microwave-safe mug lightly with nonstick spray. Add 2 lightly beaten eggs and 3 Tablespoons monterey jack cheese and stir. Microwave for 1 minute. Stir gently, and then microwave for another seconds, until scramble is just set. Stir. Serve potatoes on the side with ketchup. *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 Salsa Verde Chicken Slow Cooker Friendly Minimal Prep Time 5 Ingredients or Less *Points+ Value: 5 Calories: 217 Fat: 3 Carbs: 7.5 Fiber: 0 Protein: 39 Servings: 4 generous servings 1 1/2 pounds boneless skinless chicken breast 1/4 tsp garlic powder 1/8 tsp oregano 1/8 tsp ground cumin salt, to taste 1 1/2 cups roasted (jarred) salsa verde (reserve 1/4 cup of jar for Fish Tostadas) Season chicken with garlic powder, oregano, cumin and salt and place in the bottom of the slow cooker. Cover with salsa verde, cover and cook on low for 5-6 hours. Remove chicken and shred or cut into large chunks. Return to slow cooker for 20 minutes. Serve sauce with chicken over rice. Cooking Tips: *Remember to reserve 1/4 cup of the salsa verde (before adding to slow cooker) for Fish Tostadas. *If breasts are large, cut in half for more even cooking. *Alternatively, you can cook on high for 3-4 hours. If using a larger, newer slow cooker, use the lower recommended cook times. Picky Eater/Non-Dieter Tips: Rinse the salsa verde off their chicken. *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 Steak Salad Meal-In-One *Points+ Value: 7 (Points+ calculations discounts for discarded marinade - only 3 Tbsp of marinade is absorbed) Calories: 271 Fat: 10.5 Carbs: 15.8 Fiber: 2.6 Protein: 29 Servings: 4 10 tablespoons balsamic vinegar 1/2 cup olive oil 4 tablespoons chopped fresh parsley 4 teaspoons Dijon mustard 1/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 4 garlic cloves, finely minced 2 teaspoons Montreal Steak Seasoning 1 pound boneless sirloin or flank steak Cooking spray 12 cups torn romaine lettuce 8 (1/4-inch-thick) slices medium tomato 4 (1/4-inch-thick) slices red onion, separated into rings 3 tablespoons crumbled blue cheese 3 teaspoons sugar 1/4 cup white vinegar Onions: In medium bowl, whisk together white vinegar and sugar. Add red onions and allow to sit while grilling steak. For marinade/dressing: In large bowl, whisk together vinegar, olive oil, mustard, salt, pepper and minced garlic cloves. Stir in parsley. Set aside. You'll be using roughly half for marinade and reserving half for dressing. For Steak: Put steak in ziplock bag with 1/2 cup of marinade/dressing (shake thoroughly before pouring). Refrigerate remaining (reserved) 1/2 cup (+) to use as dressing if it will be sitting out for more than 2 hours. Marinate steak (refrigerated) for at least 2 hours or overnight. Remove steak from bag, discard marinade and pat dry. If reserved dressing is refrigerated, remove and let sit at room temperature while steak cooks. Preheat broiler to high or grill to medium high. Rub Montreal Steak Seasoning over both sides of steak. Place steak on a broiler pan or grill coated with cooking spray; broil or grill 4-5 minutes on each side or until desired degree of doneness. Allow to rest for 5-10 minutes before slicing. For Salad: While steak cooks, arrange 3 cups lettuce and 2 tomato slices on each of 4 plates. Divide red onion slices evenly over tomato. Slice steak across grain into 1/4-inch-thick slices; divide steak evenly over onion slices. Sprinkle each serving with 1 1/2 teaspoons cheese. Drizzle each serving with remaining 2 tablespoons reserved dressing. Cooking Tips: This dressing/marinade is super easy to throw together. This steak really benefits from a longer marinade if you can find time in the morning or the night before. Be sure to slice against the grain and allow the steak to rest for 5-10 minutes before slicing. If you don't want to bother with making the dressing, simply use a reduced fat balsamic. Picky Eater/Non-Dieter Tips: This is a kid friendly steak. So serve the steak solo and serve their salad as a side salad topped with their favorite dressing. *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.