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

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1 Week125021bsld 1 of 2 2/4/2013 3:13 PM Week of 1/25-2/1 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers 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) (This makes 12 servings) Snack #2 (S2) (Grocery List Assumes 3 servings) Crunchy Granola Snack Cups Preheat oven to 325 F. Line 12 (2-1/2-inch) muffin cups with paper liners; spray with cooking spray. Mix 3 cups Grape-Nuts Cereal, 7 oz (½ can) fat-free sweetened condensed milk and 1 tsp vanilla until well blended. Spoon evenly into prepared cups. Bake 15 minutes. Remove to wire racks; cool completely. You can store these in an airtight container for up to 1 week. Makes 12 4 Points+ per serving Cottage Cheese, Pears and Craisins Mix 1/2 cup 2% cottage cheese, 1 small diced pear, and 2 Tbsp. Craisins (or generic dried cranberries). Makes 1 6 Points+ per serving Calories: 227 Fat: 2.6 Carbs: 37.2 Fiber: 5.2 Protein: 16 Crunchy Granola Cup 4 1 large orange 0 Total Points+/Meal 4 Calories: Fat: 1.2 Carbs: 55.7 Fiber: 7.4 Protein: 6.7 Note: Due to Zero Point orange in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast Breakfast #1 (B1) Warm Grape Nuts (List Assumes 3 Days) Combine 1/3 cup Grape-nuts cereal and 1/4 cup 1 % milk in a microwavable bowl. Top with 1 Tbsp. Craisins and drizzle with 1 tablespoon honey Microwave on High for 25 seconds. Test if desired crunchiness. If necessary add 2 Tbsp. more milk and microwave for another 20 seconds. Makes 1 6 Points+ per serving Lunch #1 (L1) Warm Grape Nuts 6 Small banana 0 Total Points+/Lunch 6 Calories: Fat: 2.0 Carbs: 76.4 Fiber: 8 Protein: 7.7 Note: Due to Zero Point banana in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Chickpea Greek Salad (List Assumes 4 Days) Rinse and drain 1 (16 oz) can chickpeas. In a medium bowl, using a fork or potato masher smash the chickpeas. Add in 2 1/2 tablespoons plain fat free Greek yogurt, 4 Tbsp. feta cheese, 1 tablespoon fresh lemon juice, 2 tablespoons red wine vinegar, 2 tablespoons diced red onion, 1/4 cup diced kalamata olives, pits removed, 1/4 cup diced cucumber, 1/4 teaspoon dried oregano and salt and pepper, to taste. Mix until combined. For each serving: Spread 1/4 of chickpea salad in a (1 oz) whole wheat pita. Tuck in 1/4 cup fresh spinach leaves. Makes 4 6 Points+ per serving Calories: 250 Fat: 4.4 Carbs: 43 Fiber: 6 Protein: 10 Lunch Breakfast #2 (B2) Waffle French Toast (List Assumes 4 Days) Lightly toast 2 frozen low-fat waffles. In bowl, mix 1/2 cup fat-free liquid egg substitute, 1/2 tsp. vanilla extract and 1/4 tsp. cinnamon. Put waffles in egg mixture and dunk so they are sitting in egg mixture. Let soak for 5 minutes, flipping once. Waffles should completely absorb egg mixture. Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add 2 tsp. light butter and allow it to coat the bottom of the skillet. Meanwhile, coat the waffles thoroughly in the egg mixture. Cook waffles in the skillet until golden brown, 4-5 minutes per side. Top them with light syrup. Makes 1 hearty 7 Points+ per serving French Toast 7 1/2 grapefruit 0 Total Points+/Lunch 7 Calories: 310 Fat: 6.1 Carbs: 50.8 Fiber: 4.5 Protein: 16.7 Note: Due to Zero Point grapefruit in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Lunch #2 (L2) Pita Pizza (List Assumes 4 Days) Preheat toaster oven to 400. Using extra turkey italian sausage you made on Italian Sausage Soup night, crumble 2 Tbsp. cooked sausage and set aside. Split a (1 oz) whole wheat pita slightly at top and assemble in pita 2 oz of part skim mozzarella cheese, 1/4 cup reduced sodium tomato sauce, 1 cup spinach, and 2 Tbsp. of turkey sausage. Toast in oven until crispy and cheese is melted - about 3-5 minutes. Makes 7 Points+ per serving Pita Pizza 7 1 small plum 0 Total Points+/Lunch 7 Calories: Fat: Carbs: 20.7 Fiber: 3.2 Protein: 22.1 Desserts *Creamsicle Cake: In a large mixing bowl, combine 1 box (15.25 oz) White Cake Mix, 1 container (6 oz) non-fat Greek yogurt, plain, and 1 cup orange juice. Mix using hand mixer for 2-3 minutes. Pour batter into a greased 8 x 8 inch square pan. Bake at 350 degrees for minutes or until toothpick comes out clean. Slice into 12 pieces. Garnish with a dusting of powdered sugar and orange peel, if desired. Makes 12 4 Points+ each Calories: 164 Fat: 2 Carbs: 32.6 Fiber:.5 Protein: 3.7 *Raspberry Pie: Spray a glass pie plate with non-stick cooking spray and set aside. In a medium (microwave safe) bowl, mix together a large (8 serving size) package of sugar-free raspberry Jello (the dry packet) and a 32 oz. of plain non-fat greek yogurt. Microwave the jello-yogurt mixture on high for 1 1/2 minutes. Give it a good stir and microwave for another 1 minute Pour the heated yogurt mixture into the pre-sprayed glass pie plate. Put pie in the refrigerator for 3 hours or until firmly set. After 3 hours, take the pie out, cut into slices, and serve while still cold. Top each serving with 2 Tbsp. Cool Whip Free. Makes 8 2 Points+ per serving Calories: 77.5 Fat: 0 Carbs: 6.4 Fiber: 0 Protein: 9.6 Dinner On Next Page Note: Due to Zero Point plum in this lunch, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed.

2 Week125201dinner 1 of 1 2/4/2013 2:46 PM Week of 1/25-2/1 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members. See bottom of Meal Plan for more detail. Dinner Dinner #1(D1) Italian Sausage Soup Lemony Cucumbers: In small bowl, combine with whisk 2 Tbsp. olive oil with 1/4 cup (frozen- thawed) lemon juice, 1/8 teaspoon pepper and 1/8 teaspoon salt. Add 1 large english cucumber, sliced thin, to bowl. Toss to combine. Allow to marinate at room temperature while preparing soup. Makes 4 2 Points+ per serving Calories: 73.6 Fat: 6.9 Carbs: 3.5 Fiber:.7 Protein:.6 Dinner #2 (D2): Garlic Chicken Double Duty/Plan Ahead Orzo Spinach Salad: Place 2 cup(s) spinach leaves, packed (quartered if large) in a serving bowl. Bring a medium-size pot of water to a boil; stir in 1/3 cup(s) uncooked orzo. Cook until tender, about 10 minutes; drain well. Spoon hot orzo over spinach and toss to coat; let spinach wilt. Add 2 Tbsp. white wine vinegar, 1/4 tsp salt, and 1/4 tsp black pepper to orzo; toss gently but well. Sprinkle with and 1/4 cup(s) crumbled feta cheese; serve immediately. Makes 4 (1 cup) 2 Points per serving. Calories: 80.7 Fat: 2.3 Carbs: 11.2 Fiber:.8 Protein: 3.5 Dinner #3 (D3): Latin Chicken Pizza Double Duty/Plan Ahead Desperation Dinner Carrot Sticks: 4 cups Makes 4 0 Points+ per serving. Calories: 50 Fat:.2 Carbs: 11.6 Fiber: 3.4 Protein: 1.2 Note: Due to Zero Point carrots in this side, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Dinner #4 (D4): Tilapia Hobo Pack This is a Meal-In-One and requires no sides Dinner #5 (D5): Spinach Feta Quiche Grapes: 4 cups grapes Makes 4 0 Points+ per serving Calories: 62 Fat:.3 Carbs: 16 Fiber:.8 Protein:.5 Note: Due to Zero Point grapes in this side, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Dinner #6 (D6): Peachy Pork Chops *Garlic Mashed Potatoes: Combine 2 2/3 frozen mashed potatoes (one half a 22 ounce pkg), 1 1/3 cups 1% milk, 1/4 tsp. salt, 1/4 tsp. pepper, and 1/4 tsp. garlic powder in a 1 1/2 quart baking dish. Cover and microwave according to package directions. Makes 4 3 Points+ per serving. Calories: 120 Fat: 2.7 Carbs: 20.2 Fiber: 1 Protein: 4.8 *Roasted Green Beans: Preheat your oven to 400 degrees. Empty 1 (12 oz) bag frozen whole green beans on the pan. Sprinkle 1/8 tsp. salt, 1/8 tsp. pepper, 1 tsp. Mrs. Dash Garlic and Herb, and 1 clove minced garlic over the green beans. Drizzle 1 Tbsp. olive oil over the green beans and then toss with your hands until they are all coated with the seasonings. Spread out in a single layer and slide your cookie sheet into the oven. Roast fresh green beans for minutes and roast until desired tenderness. When they are done, pull from the oven and put them on a serving platter. Squeeze 3 Tbsp. lemon juice over the top. Makes 4 2 Points+ per serving. Calories: 86 Fat: 6.9 Carbs: 6.1 Fiber: 2.9 Protein: 1.5 Dinner #7 (D7): Cheesy Rice and Bean Casserole Spinach Salad: Whisk together 1 tsp. honey, 1/4 cup red wine vinegar, 1/8 teaspoon dijon mustard, 1/8 teaspoon pepper and 1/8 tsp salt. Add 3 Tbsp. olive oil. Whisk again. In large bowl, toss 5 cups spinach leaves, 1/4 cup Craisins and 1 cup shredded carrots with dressing. Makes 4 4 Points+ per serving Calories: Fat:10.4 Carbs: 12.8 Fiber: 2.2 Protein: 1.4

3 GroceryList of 1 2/4/2013 2:46 PM Shrinking On A Budget Grocery List Week of 1/25-2/1 To alter grocery list cross out each grocery item with that corresponding code/ meal#. S = Snack B= Breakfast L= Lunch D= Dinner DES= Dessert vanilla extract (S1)(B2) honey (B1) nonstick spray (B2) light butter (B2)(D4) red wine vinegar (L1) dried oregano (L1) olive oil (D1)(D6) white vinegar (D2) garlic powder (D6) dried basil or italian seasoning (D1) brown sugar (D2) cumin (D3) dijon mustard (D6) chili powder (D7) (4 oz) fat free sweetened condensed milk (S1) Craisins (or store brand dried cranberries (S2)(B1) 1 box (15.25 oz) White Cake Mix (DES1) (8 serving size) package of sugar-free raspberry Jello (DES2) Mrs. Dash Garlic and Herb (you probably already have)(d2) (D6) lowfat frozen waffles (B2) lemon juice (L1)(D1)(D4) (1/2) 22 oz. pkg frozen mashed potatoes (D6) 1 (12 oz) bag frozen whole green beans (D6) 12 oz frozen (thawed) snap peas (D4) (10 oz) Leaf Spinach (D5) Grape Nuts (S1)(B1) 1 (16 oz) can chickpeas (L1) (4T) kalamata olives (gourmet section)(l1) 4 ounces tomato sauce (L2) (3 cups) fat-free, less-sodium chicken broth (D1)(D4) 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano (D1) (11-ounce) can no salt-added whole-kernel corn (D3) (15-ounce) can black beans,(d3) (1 cup) canned yellow corn, (D7) (small) can green chili peppers, chopped, mild or hot (D7) (15 oz) can pinto beans, (1 cup) orange juice (DES1) (1/3 cup)orzo pasta (D2) (1/2 cup) uncooked small shell pasta (D1) (3/4 cup) brown rice (you may already have (D7) whole wheat pitas (1 oz size)(l1)(l2) (8-inch) fat-free flour tortillas (D3) light pancake syrup (B2)(you may already have from another week ) peach preserves (D6) (store brand is fine) (4) oranges (S1) (3) pears (S2) (3) bananas (B1) (2) grapefruits (B2) small red onions (L1) small cucumber (L1) 15 cups spinach leaves (L1)(L2)(D2)(D7) large english cucumber (D1) bunch carrots (D3)(D7) (4 cups) grapes (D5) garlic (D2)(D3)(D5) (2) limes (D3) parsley or cilantro (D3) 1 pound red potatoes (D4) 1 lemon (D4) 8 oz Mushrooms, sliced (D5) green onions (D7) (1 pound) turkey italian sausage (L1)(D1) 2.24 pounds boneless skinless chicken breast (D2)(D3) 4 tilapia fillets (5 oz each) (D4) 4 (4-ounce) boneless center-cut pork loin chops (1/2 inch thick)(d6) 1 1/2 cup 2% cottage cheese (S2) (3cups) 1 % milk (B1)(D6) (1.5 cups) Egg Beaters (B2) (40 ounces) plain fat free greek yogurt (L1)(DES1)(DES2) (3/4 cup) feta cheese (L1)(D2)(D5) (8 ounces) part skim mozzarella (L2)(D5) (2 oz) grated parmesan (D1)(D5) (8 ounces) monterey jack with jalapenos (D3)(D7) (4) eggs) (D5) 3/4 cup(s) fat-free sour cream (D7)

ItalianSausageSoup http://shrinkingonabudgetmealplan.com/mprecipes/italiansausagesoup.

4 ItalianSausageSoup 1 of 1 2/4/2013 2:48 PM Double Duty/Plan Ahead: Cook an extra link of turkey sausage for use in Pita Pizza (Lunch#2). Put leftover parmesan cheese in the freezer. We'll use frequently in meal plans. Comfort Food Lightened Up Double Duty Plan Ahead *Points+ Value: 5 Calories: 216 Fat: 7.1 Carbs: 20 Fiber: 1.6 Protein: 17.4 servings: 4 8 ounces hot or sweet turkey Italian sausage (plus an extra link for use in Pita Pizza in Lunch#2) 2 cups fat-free, less-sodium chicken broth 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano 1/2 cup uncooked small shell pasta 2 cups bagged spinach leaves 2 tablespoons grated fresh Parmesan 1 tablespoons dried basil or italian seasoning Heat a large saucepan over medium heat. Remove casings from sausage. Add sausage to pan, and cook about 5 minutes or until browned, stirring to crumble. If planning Pita Pizza for lunch this week, cook an extra link. Drain; return portion using for dinner to pan. Refrigerate sausage reserved for Pita Pizza (will be slightly less than 1/3 of the sausage). Add broth, tomatoes, basil and pasta to pan, and bring to a boil over high heat. Cover, reduce heat, and simmer 10 minutes or until pasta is done. Remove from heat; stir in spinach until wilted. Sprinkle each serving with cheese. Cooking Tips: Wait until just before serving to stir in the spinach so it doesn't get overwilted. Picky Eater/Non-Dieter Tips: Pull their portion out of the pot before adding spinach.

garlicchicken http://shrinkingonabudgetmealplan.com/mprecipes/garlicchicken.

5 garlicchicken 1 of 1 2/4/2013 2:48 PM Double Duty/Plan Ahead: Cook an extra pound of Garlic Chicken for use in Latin Chicken Pizza Garlic Chicken Comfort Food Lightened Up Double Duty/Plan Ahead *Points+ Value: 6 Calories: Fat: 8.4 Carbs: 17.3 Fiber: 0 Protein: 26.3 Servings: pounds boneless skinless chicken breast (1 pound will be used for Latin Chicken Pizza)(1.25 pounds will be for Garlic Chicken) 4 garlic cloves, minced 4 tablespoons brown sugar 1 Tbsp. olive oil 1/2 teaspoon salt 1/2 teaspoon pepper 1 teaspoon Mrs. Dash Garlic and Herb seasoning. For this dinner you will be making Garlic Chicken as well as cooking chicken for Chicken Latin Pizza another night Preheat oven to 500. Cut chicken breasts into 5 ounce portions. For Garlic Chicken: Take a large square of heavy duty foil and place in a 9 x 13 baking dish. Spray with non-stick cooking spray. In small sauté pan, sauté garlic with the oil until tender. Remove from heat and stir in brown sugar. Place 4 of the chicken breasts on the foil square and cover with the garlic and brown sugar mixture. Fold up edges of foil to capture all the juices. For Chicken Latin Pizza: Take remaining 3 breasts (1 pound) and season with salt, pepper, and Mrs. Dash. Put in baking dish alongside garlic chicken (not in foil). Bake uncovered for 20 minutes. Turn off oven and let rest in oven for 10 minutes. Set aside chicken for Chicken Latin Pizza and refrigerate once cooled. Cooking Tips: Cooking the chicken at super high heat, then turning off the oven produces a super moist chicken. Just make sure and set a timer. The timing is critical. Picky Eater/Non-Dieter Tips: Cook their chicken plain alongside the chicken for Chicken Latin Pizza. Serve with ketchup or their favorite dipping sauce.

LatinChickenPizza http://shrinkingonabudgetmealplan.com/mprecipes/latinchickenpizza.

6 LatinChickenPizza 1 of 1 2/4/2013 2:49 PM Double Duty/Plan Ahead: Use pre-cooked chicken you reserved on Garlic Chicken night to make this a super fast meal to pull together. Desperation Dinner Double Duty/Plan Ahead Desperation Dinner *Points+ Value: 10 Calories: 401 Fat: 9.2 Carbs: 44.3 Fiber: 8.4 Protein: 35.7 Servings: 4 4 (8-inch) fat-free flour tortillas Cooking spray 1 (11-ounce) can no salt-added whole-kernel corn, drained 1/2 teaspoon cumin 2 cups diced roasted chicken breast (from Garlic Chicken night) 1 (15-ounce) can black beans, rinsed and drained 1 garlic clove, minced 2 tablespoons fresh lime juice 3/4 cup Monterey Jack cheese with jalapeño peppers 4 teaspoons chopped fresh cilantro or parsley Preheat oven to 350. Place flour tortillas on a baking sheet coated with cooking spray. Bake at 350 for 10 minutes or until edges are light brown. Remove from the oven; stack and press down to flatten. Set aside. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add corn to pan, and cook 1 minute or until lightly charred. Add cumin; cook 5 seconds, stirring constantly. Add chicken, black beans, and garlic; cook 2 minutes or until thoroughly heated. Remove from heat; stir in lime juice. Place tortillas on baking sheet. Spoon 3/4 cup bean mixture onto each tortilla; top each with 3 tablespoons of cheese. Bake at 350 for 2 minutes or until the cheese melts. Sprinkle each pizza with 1 teaspoon cilantro or parsley. Cooking Tips: This truly is a no-brainer meal. Have the chicken diced and ready to go and the tortilla toasted before heating the skillet. Picky Eater/Non-Dieter Tips: Add extra cheese to their pizza or allow them to assemble it themselves using only the ingredients they enjoy.

TilapiaHoboPack http://shrinkingonabudgetmealplan.com/mprecipes/tilapiahobopack.

7 TilapiaHoboPack 1 of 1 2/4/2013 2:49 PM Meal In One *Points+ Value: 8 Calories: 395 Fat: 10 Carbs: 24 Fiber: 4 Protein: 39 servings: 4 4 tilapia fillets (5 oz each) 1 teaspoon salt, divided 1/2 cup fresh lemon juice 12 oz frozen (thawed) snap peas 1 pound red potatoes, cut into 1/2-inch pieces 2 tablespoons light butter, cut into 4 pieces 1 cup chicken broth, divided 1 lemon, cut into 4 wedges capers (optional) Preheat oven to 450. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Season tilapia with 1/2 tsp salt; place 1 fillet in center of 1 half of each piece of foil. Sprinkle each fillet with 2 tbsp lemon juice. Toss snap peas with potatoes and remaining 1/2 tsp salt; divide evenly among packets. Add capers if using. Dot each fillet with 1/2 Tbsp butter. Fold foil to close and crimp 2 sides of each packet, leaving 1 side open; pour 1/4 cup chicken broth into each packet. Crimp third side of packets to seal; Place on cookie sheet; Cook packets are fully puffed about 12 minutes. Carefully cut foil of one packet to test doneness. Fish should be flaky. Cook for 5 more minutes if needed. Serve with lemon wedges. Cooking Tips: Check fish after 12 minutes (before opening other packets. Make sure you cut the potatoes into small dices so they will cook in the short time span. You can also substitute the chicken broth for wine to "gourmet" this up a little. Picky Eater/Non-Dieter Tips: If your picky eater will eat fish, they'll eat this. Otherwise, just cook the snap peas and potatoes in their packet.

Spinachfetaquiche http://shrinkingonabudgetmealplan.com/mprecipes/spinachfetaquiche.html 1 of 1 2/4/2013 2:49 PM Breakfast For Dinner *Points+ Value: 5 Calories: 206 Fat: 11.4 Carbs: 6.

8 Spinachfetaquiche 1 of 1 2/4/2013 2:49 PM Breakfast For Dinner *Points+ Value: 5 Calories: 206 Fat: 11.4 Carbs: 6.5 Fiber: 1 Protein: 18 Servings: 6 8 oz Mushrooms, sliced 1 1/2 tsp Garlic 10 oz Leaf Spinach (frozen) 4 Eggs 1 cup 1% Milk 2 oz Feta Cheese 1/4 cup Parmesan 1/2 cup Mozzarella Preheat your oven to 350 degrees. If your frozen spinach is not already thawed, thaw it in the microwave. Empty the box into a colander and let it drain while you begin to prepare the rest. Place the sliced mushrooms in a skillet coated with non-stick spray, add the minced garlic, and sprinkle a little salt and pepper. Turn the heat on to medium-high and saute the mushrooms until they release all of their moisture and no more water remains on the bottom of the skillet (5-7 minutes). Spray a pie dish with non-stick spray. Squeeze the rest of the water out of the spinach (very well) and spread it out on the bottom of the pie dish. Next add the cooked mushrooms and crumbled feta. In a medium bowl whisk together the eggs until fairly smooth. Add the milk, parmesan, and another small sprinkle of pepper. Whisk to combine. (This step can be completed while the mushrooms are cooking) Pour this mixture into the pie dish over the spinach, mushrooms, and feta. Sprinkle the shredded mozzarella cheese over top. Place the pie dish on a baking sheet for easy transfer into the oven. Place the quiche into the preheated oven and bake for 45 minutes to an hour or until it is golden brown on top and the center is solid. Cooking Tips: Make sure you squeeze the spinach thoroughly before putting in pie dish. Check the quiche after 45 minutes for doneness. Picky Eater/Non-Dieter Tips: Make them a super quick egg in a mug. Spray a coffee mug with non-stick spray. Scramble two eggs in the mug and add some of the mozzarella. Microwave at 50% power for 45 seconds. Stir. Then microwave for another 30 seconds on high.

PeachyPorkChops http://shrinkingonabudgetmealplan.com/mprecipes/peachyporkchops.

9 PeachyPorkChops 1 of 1 2/4/2013 2:50 PM Pork Chops With Peach Sauce 6 Ingredients or Less Company's Coming 15 Minutes or Less Points+ Value: 7 Calories: 287 Fat: 8.7 Carbs: 26.3 Protein: 25.2 Fiber:.5 Servings: 4 Ingredients 4 (4-ounce) boneless center-cut pork loin chops (1/2 inch thick) 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 cup peach preserves 1 1/2 tablespoons Dijon mustard 1 tablespoon water Directions Trim fat from chops, if necessary. Sprinkle with salt and pepper. Coat a large nonstick skillet with Pam; place over medium-high heat until hot. Add pork chops to skillet; cook 1 minute on each side. Reduce heat to medium, and cook 4 to 6 more minutes on each side or until done. Remove chops from skillet, cover with foil and keep warm. Add peach preserves, mustard, and 1 1/2 tablespoons water to skillet; cook, stirring constantly, 2 minutes. Spoon over chops and serve immediately. Cooking Tips: Be sure not to overcook the pork chops. It is ok for them to be slightly pink in center. Plus they will continue cooking slightly while under the foil. If less than 1/2 inch thick, shorten cooking time. Have sides ready, as this dish moves quickly and needs to be served immediately.. Picky Eater Tips Make their own special sauce by adding 1 tablespoon water to 1/4 cup peach preserves and microwave for 20 seconds. Stir to combine.

cheesyriceandbeancasserole of 1 http://shrinkingonabudgetmealplan.com/mprecipes/cheesyriceandbeancas... 2/4/2013 2:50 PM Meat Free But Delicious *Points+ Value: 6 Calories: 252 Fat: 5.3 Carbs: 34.

10 cheesyriceandbeancasserole of 1 2/4/2013 2:50 PM Meat Free But Delicious *Points+ Value: 6 Calories: 252 Fat: 5.3 Carbs: 34.3 Fiber: 6.6 Protein: 11.4 servings: 6 3/4 cup(s) fat-free sour cream 1/4 tsp chili powder 1/4 tsp table salt 1/8 tsp black pepper 2 Tbsp uncooked green onions(s), chopped (dark green part only) 2 Tbsp shredded monterey jack cheese with jalapeno peppers 1 cup(s) canned yellow corn, drained, or frozen, thawed corn kernels 1/4 cup canned green chili peppers, chopped, mild or hot 15 oz canned pinto beans, rinsed and drained 1 cup(s) cooked brown rice, fresh or day old 1/2 cup shredded monterey jack cheese with jalapeno peppers Preheat oven to 350ºF. Coat a 2-quart glass baking dish with cooking spray. In a large bowl, combine corn, chilies, beans, rice, 3/4 cup of cheese, sour cream, chili powder, salt and pepper; stir in scallions. Spoon mixture into prepared baking dish and bake for 30 minutes. Remove from oven and sprinkle with remaining 2 tablespoons of cheese. Return to oven and bake until cheese melts and casserole is slightly bubbly, about 10 minutes more. Let stand for 5 minutes to firm up before slicing into 6 pieces. Yields 1 piece per serving. Cooking Tips: Don't skip the step of letting the casserole rest for 5 minutes. Other than that, this casserole is a "no-brainer". Picky Eater/Non-Dieter Tips: Cook some extra rice and serve them just cheesy rice. But have them at least try the casserole. This is a cheesy kid favorite. Add some extra cheese and sour cream to theirs.

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

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