1 of 1 2/9/2013 3:47 AM

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1 BSLD of 1 2/9/2013 3:47 AM 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. Week of 2/8-2/15 Snack #1 (S1)(List assumes 4 Days) Rice Cake with Peanut Butter and Banana Spread one (9 gm) lightly salted rice cake with 1.5 Tbsp. reduced-fat peanut butter. Top with 1/2 sliced banana. Makes 1 6 Points+ per serving Rice Cake with Peanut Butter/Banana 6 1/2 cup grapes 0 Total Points+/serving 6 Calories: Fat: 9.7 Carbs: 42.8 Fiber: 3.6 Protein: 6.9 Note: Due to Zero Point grapes in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Snack Ideas Snack #2 (S2) Roasted Chickpeas Preheat oven to 375. Drain 15 oz can chickpeas, in a colander and pat dry with a paper towel. Arrange on a baking sheet in a single layer and roast for about minutes, shaking the pan every ten minutes. All ovens are different so make sure they don't burn. They will be golden brown and crunchy on the inside when done, not moist. In a medium bowl, combine 1 tsp chili pepper powder, 1 tsp cumin, 1 tsp garlic powder and ½ tsp salt. Remove chickpeas from oven when done and spray with olive oil spray. Immediately toss with spices while hot. Eat at room temperature. Makes 3 4 Points+ per serving 1 (5 oz.) serving Roasted Chickpeas 4 1 banana 0 Total Points+ /serving 4 Calories: Fat: 3.4 Carbs: 29.4 Fiber: 10.6 Protein: 7.5 Note: Due to Zero Point banana in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast #1 (B1) (List assumes 5 days of grapefruit) Apple Cinnamon Muffins Heat oven to 425 F (or 400 F for dark or nonstick pan). Place paper baking cups in 12 regular-size muffin cups. In medium bowl, stir 1 box (15.3 oz) Fiber One apple cinnamon muffin mix, 1/2 cup water, 1/4 cup applesauce and 1/2 cup fat-free egg product just until blended (batter may be lumpy). Divide batter among muffin cups (about 2/3 full). Bake 15 to 20 minutes or until golden brown and tops spring back when touched. Cool 5 minutes; carefully remove from pan. Cool completely before storing. These freeze well. Makes 12 4 Points+ per serving Apple Cinnamon Muffin 4 1/2 grapefruit 0 1/2 cup 1% milk 1 Total Points+/Meal 5 Calories: 248 Fat: 3.8 Carbs: 45.4 Fiber: 6.3 Protein: 7.8 Note: Due to Zero Point grapefruit in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast Lunch Breakfast #2 (B2)(List assumes 2 days for this breakfast) Cheesy Egg Mug on Rice Cake Spray inside of large microwave-safe mug with cooking spray. Add 4 small frozen broccoli florets, chopped and 3 Tbsp. finely chopped fresh carrot. Microwave on HIGH 30 seconds; pour veggies on paper towel to pat dry then return to mug. Add 1/2 cup Egg Beaters, 1 Tbsp. shredded parmesan cheese and and 2 grounds black pepper to mug; mix well. Microwave on HIGH 1 minute. Stir; microwave 30 seconds more or until set. Slide egg mixture onto one (9 gm) lightly salted rice cake. Top with another 1 Tbsp. parmesan cheese and 1 Tbsp. salsa. Makes 1 4 Points+ per serving Cheesy Mug on Rice Cake 4 1 orange, cut into wedges 0 Total Points+/Meal 4 Calories: 207 Fat: 3.6 Carbs: 26.6 Fiber: 4.5 Protein:18.9 Note: Due to Zero Point orange in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Lunch #1 (L1)(List assumes this lunch for 4 days) BLT on Rice Cake Helpful Hint: You'll need bacon for both lunches this week, so go ahead and cook the whole pack and refrigerate for fast reheating. Preheat oven to 400. Line a cookie sheet (with edges) with foil, line up bacon in single layer and cook for 7 minutes. Flip and cook until crisp. Top 1 (9 gm) lightly salted rice cake with 1 Tbsp. reduced fat mayonnaise, 2 strips turkey bacon, 1/2 cup romaine lettuce and 2 slices tomato. Makes 1 4 Points+ per serving Lunch #2 (L2) Cobb Salad Add 1 teaspoons dijon mustard to 2 Tbsp. reduced fat italian dressing. Whisk with fork and set aside. Arrange 2 cups chopped romaine lettuce in large salad bowls. Top lettuce with (in rows) 1.5 ounces deli-sliced turkey, cut into thin strips, 1/2 ounce deli reduced fat swiss (like Alpine Lace), cut into thin strips, 1/2 a large tomato, 1 slice crisp turkey bacon, crumbled and 1/2 a boiled egg. Top with dressing and toss. Makes 1 5 Points+ per serving Calories: Fat: 12.1 Carbs: 7.7 Fiber: 2.7 Protein: 15.7 Calories: Fat: 9.1 Carbs: 12.9 Fiber: 1.7 Protein: 5.8 Desserts Lime Fluff: Completely dissolve 1 large box Sugar Free Lime Jell-O into 2 cups boiling water. Add 1 (12 oz) can diet Sprite. Refrigerate about 2 hours (not longer) needs to be wiggly. With a mixer, mix in 1 cup Cool Whip Free and 1 teaspoon lime zest until completely mixed. Return to fridge until very firm (overnight is best). 4 1 Points+ each. Calories: 50 Fat: 0 Carbs: 6 Fiber: 0 Protein: 2 Chocolate Raspberry Parfait: Beat 1 pkg. (1.4 oz.) JELL-O Chocolate Fat Free Sugar Free Instant Pudding and 2 cups 1% milk in medium bowl with whisk for 2 min. Fold in ½ cup thawed Cool Whip Free. Spoon half of pudding mixture into pie plate or 1 quart baking dish. Top evenly with ½ cup frozen (thawed) unsweetened raspberries. Top with remaining pudding mixture and another ½ cup raspberries. Refrigerate 1 hour. Makes 6 Points+ each. Calories: 95.4 Fat: 3.4 Carbs: 3.4 Fiber: 2.1 Protein: 4.4 Dinner On Next Page

2 Week208215dinner 1 of 1 2/9/2013 3:48 AM Week of 2/8-2/15 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 #1 (D1) Insanely Moist Chicken Double Duty/Plan Ahead Dinner Snow Peas: Place (2) 6 ounce packages frozen snow peas in a microwave-safe bowl. Microwave at high 3-4 minutes or until desired degree of tender. Makes 4 0 Points+ per serving Calories: 36 Fat:.2 Carbs: 6.4 Fiber: 2.2 Protein: 2.3 Olive Oil and Lemon Smashed Potatoes: Take two pounds (washed/scrubbed) Yukon Gold potatoes, prick them with a fork and place them inside a slow cooker with 1/4 cup chicken broth. Cover the slow cooker and cook on low for 5-6 hours or until they are tender. With potato masher, coarsely mash potatoes (you can do this in slow cooker). With large spoon, mix in 1 1/2 Tablespoons olive oil, 2 teaspoons grated lemon rind, 1/2 teaspoons each, salt and pepper. Makes 6 4 Points+ per serving Calories: 156 Fat: 3 Carbs: 27 Fiber: 2 Protein: 4 Dinner #2 (D2) Green Chicken Chili Double Duty/Plan Ahead Celery Sticks: 4 cups. Makes 4 0 Points+ per serving. Calories: 22.8 Fat:.2 Carbs: 4.5 Fiber: 2.1 Protein:.9 Easy Garlic Toast: Set the oven to the 375. Peel and cut end off one garlic clove. Place (6) Arnold's Sandwich Thins in a single layer on a large baking sheet. Spray each "thin" lightly with nonstick cooking spray. Place the thins in the oven and bake for about 2-3 minutes, or until lightly toasted. Immediately (lightly) rub each thin with garlic clove. 6 3 Points+ per serving. Calories: 110 Fat: 1 Carbs: 24 Fiber: 5 Protein: 5 Dinner #3 (D3): Ham and Cheese Casserole Cherry Tomatoes: Heat 1 teaspoon olive oil in a large non-stick skillet over medium heat. Add 1 pint cherry tomatoes, 1 teaspoon dried italian seasoning, 1/4 teaspoon salt and 1/8 teaspoon black pepper to skillet. Cook, shaking skillet occasionally, until tomatoes are blistered and shiny (about 5 minutes) Sprinkle with 1/4 cup chopped parsley Makes 4 1 Points+ per serving Calories: 38 Fat: 2 Carbs: 6 Fiber: 2 Protein: 1 Dinner #4 (D4): BBQ Kielbasa Quick Veggie Slaw: Combine 1 (16 ounce) package broccoli slaw, 1 chopped red delicious apple, and 1 green onion, chopped in a large bowl. Combine 1/2 cp cider vinegar, 1/4 cup apple juice, 1/3 cup 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: 90 Fat:.2 Carbs: 22 Fiber: 2.1 Protein: 1 Dinner #5 (D5): PBJ Wrap Desperation Dinner Sliced Pears: Slice 4 medium pears. Makes (4) generous cup 0 Points+ per serving. Calories: 80.5 Fat:.2 Carbs: 21.1 Fiber: 4.3 Protein:.5 Dinner #6 (D6): Slow Cooker Lasagne Tossed Salad: Top 4 cups romaine lettuce with 1/2 cup grated carrots, 1/2 cup diced cucumbers and 8 Tbsp. reduced calorie italian dressing. Makes 4 2 Points+ per serving. Calories: 77 Fat: 4.7 Carbs: 7.6 Fiber: 2.5 Protein: 1.7 Dinner #7 (D7): Perfect Salmon Roasted Cauliflower: Thaw 6 cups frozen (thawed) cauliflower florets in refrigerator the night before you plan to use. Preheat oven to 450 F. Combine 3 cloves chopped garlic, 1/4 cup olive oil, ½ teaspoon each kosher salt and pepper, juice of 1/4 lemon and toss so all cauliflower florets are well coated Place in a large shallow roasting pan and place in the center of the oven. Roast for about minutes, turning florets occasionally so they are evenly cooked. Remove from oven and top with parmesan and additional salt and pepper if needed. Makes 6 3 Points+ per serving. Calories: 126 Fat: 10.5 Carbs: 5.9 Fiber: 2.5 Protein: 2.8 Steamed Green Beans: Put 1 (12 oz) package frozen green beans in 2 quart microwaveable casserole and cook according to mcrowave package directions. Drain green beans. In same dish combine 1 Tablespoons olive oil and 2 Tablespoons lemon juice. Return drained green beansi to dish and toss. Salt and pepper to taste. Makes 4 2 Points+ per serving. Calories: 57 Fat: 3.5 Carbs: 6.6 Protein: 1.6 Fiber: 2.9

3 GroceryLis of 1 2/9/2013 3:48 AM Shrinking On A Budget Grocery List Week of 2/8-2/15 To alter grocery list cross out each grocery item with that corresponding code/ meal#. S = Snack B= Breakfast L= Lunch D= Dinner DES= Dessert chili powder (S2)(D7) cumin (S2)(D7) garlic powder (S2)(D3) olive oil spray (S2)(D7) dijon mustard (L1)(L2) reduced fat mayonnaise olive oil (D1)(D3)(D7) cider vinegar (D4) sugar (D4) italian seasoning (D1) yellow mustard (D3) Mrs. Dash Original or Garlic and Herb (D3) * We use this almost every week flour (D3) italian seasoning (D6) red pepper flakes (D6) non stick cooking spray (all) brown sugar (D7) (15.3 oz) Fiber One apple cinnamon muffin mix (B1) small bag broccoli florets (B2) 1 large box Sugar Free Lime Jell-O (DES1) 1 pkg. (1.4 oz.) JELL-O Chocolate Fat Free Sugar Free Instant Pudding (DES2) unseasoned bread crumbs (D1) reduced sodium taco seasoning (D2) (1/2 cup) granola (D5)(you probably already have) 15 oz can chickpeas (S2) (1/4 cup) applesauce (B1) (2)(14-ounce) can fat-free, less-sodium chicken broth(d1)(d2) 2 (4.5-ounce) cans chopped green chiles, undrained (D2) 2 (15.5-ounce) cans cannellini beans, rinsed and drained (D2) 28 oz canned crushed tomatoes (D6) 15 oz canned tomato sauce (D6) (1.5 cups) Cool Whip Free (DES1)(DES2) (1 cup) frozen no sugar added raspberries (DES2) (2) (6 ounce) packages snow peas (D1) (6 cups) frozen cauliflower florets (D7) (12 oz) frozen green beans (D7) (2 cups) frozen chopped onion (D2) (10-ounce) package frozen chopped spinach (D3) no cook lasagne noodles (D6) lightly salted rice cakes (9 gms. each) (S1)(B2) (12 oz) can diet Sprite (1/4 cp) apple juice (6) bananas (S1)(S2)(D5) (2 cups) grapes (S1) (3) grapefruits (B1) (2) oranges (B2) (1 pound) bag carrots (B2)(D6) (2) heads romaine lettuce (L1)(L2)(D6) 3 large tomatoes (L1)(L2) two pounds yukon gold potatoes (D1) (3) lemons (D1)(D7) celery (D2) parsley (D3) pint cherry tomatoes (D3) (16 ounce) package broccoli slaw,(d4) red delicious apple (D4) (4) pears (D5) green onions (D2)(D3) red bell pepper (D3) (1) cucumber (D6) garlic (D1)(D2)(D6)(D7) parsley (D2) strawberries (D5) onion reduced fat peanut butter (S1) (1/2 cup) salsa (B2) reduced fat italian dressing (L2)(D6) Kraft Original Barbeque Sauce (D4) reduced fat peanut butter (D5)(you probably already have) sugar free jam (D5) (you probably already have) (5.5 cups) 1% milk (B1)(DES2)(D3) (1 1/2 cup) Egg Beaters (B1)(B2) (1 1/4 cup) parmesan cheese (B2)(D1)(D6)(D7) (2 ounces) Alpine Lace reduced fat cheese sliced (from deli)(l2) (4 ounces) hunk Alpine Lace reduced fat cheese (from deli) (D3) (5) eggs (L2)(D3) (6 ounces) reduced fat sour cream (D1) (1 cup) shredded monterey jack cheese (D2) 1 cup(s) part-skim ricotta cheese (D6) 1 1/2 cup(s) shredded part-skim mozzarella cheese (D6) 1.5 ounces deli-sliced turkey (thinly sliced)(l2) turkey bacon (L1)(L2) (2 pounds) boneless skinless chicken breast (D1) (D2) (1 pound) turkey ham (D3) (14 ounces) Turkey Smoked Sausage (D4) (1 pound) hot italian turkey sausage (D6) 4 (6-ounce) salmon fillets (D7) (D6)Sandwich Thins (D2) Flatout Light Flatbreads (D5)

4 Unbelievablymoistchicken 1 of 1 2/9/2013 3:48 AM Double Duty/Plan Ahead: Cook an extra pound of chicken while you have the oven heated up to make Green Chicken Chili a super easy dinner night. Insanely Moist Chicken Kids's Choice Double Duty/Plan Ahead Comfort Food Lightened Up *Points+ Value: 6 Calories: Fat: 11.3 Carbs: 7 Fiber:.3 Protein: 29.8 Servings: 4 1 pound boneless skinless chicken breasts, cut into 4 ounce portions (plus extra 1.25 pounds for Green Chicken Chili another night). 6 ounces light sour cream 1/4 cup shredded Parmesan cheese 1 clove garlic, pressed or 1 tsp. garlic powder 1 teaspoon italian seasoning (plus extra for make-ahead chicken) 1/2 teaspoon salt (plus extra for make-ahead chicken) 1/4 teaspoon black pepper (plus extra for make-ahead chicken) 1/4 cup unseasoned bread crumbs Place chicken (both chicken for tonight and for Green Chicken Chili) in single layer in Pam sprayed 13 x 9 inch baking pan. Stir together sour cream, parmesan cheese, garlic, and salt and pepper. Spread mixture evenly over 1 pound of the chicken. Toss breadcrumbs iwth italian seasoning and sprinkle bread crumbs and lightly press down. Spray with nonstick cooking spray over bread crumbs. For the remaining chicken (that you'll be using for Green Chicken Chili, season with 1 teaspoon salt, 1 teaspoon pepper and 1 teaspoon italian seasoning. Bake at 400 degrees for 25 minutes. If crumbs aren't browned, remove chicken from oven and take out chicken you'll be reserving for Chicken Pot Pie. Preheat broiler, and stick chicken with breadcrumbs back in oven under broiler for 2-3 minutes. Cooking Tips: If you have it, the fresh garlic makes a big difference. It is important that you cut the chicken into roughly 4 ounce portions. Be sure that you only use the sour cream parmesan and breadcrumb mixture over one pound of the chicken. Refrigerate make-ahead chicken if you will be using within 3 days. Freeze otherwise. Picky Eater/Non-Dieter Tips: This is a picky eater favorite. If they just aren't a fan of sour cream, simply scrape their sour cream/bread crumbs off the chicken and rinse. Serve with their favorite dipping sauce. Shrinkingonabudgetmealplan.com *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.

5 greenchickenchili 1 of 1 2/9/2013 3:49 AM Double Duty/Plan Ahead: Use extra chicken you cooked on Insanely Moist Chicken night to make this a quick dinner. Green Chicken Chili Double Duty/Plan Ahead Comfort Food Lightened Up *Points+ Value: 6 Calories: 233 Fat: 5.9 Carbs: 11.7 Fiber: 3.4 Protein: 32.7 Servings: 6 Cooking spray 1.25 pounds skinless, boneless chicken breast, cut into bite-sized pieces (or use pre-cooked chicken you prepared on Insanely Moist Chicken night) 2 cups frozen (thawed) chopped onion 2 garlic cloves, minced one package reduced sodium taco seasoning 2 (4.5-ounce) cans chopped green chiles, undrained 1 cup water 2 (15.5-ounce) cans cannellini beans, rinsed and drained 1 (14-ounce) can fat-free, less-sodium chicken broth 1/2 teaspoon hot pepper sauce (optional) 1 cup (4 ounces) shredded Monterey Jack cheese 1/2 cup chopped fresh cilantro or parsley 1/2 cup chopped green onions If you are not using chicken from Insanely Moist Chicken, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 10 minutes or until browned, stirring frequently. If you are using chicken from Insanely Moist Chicken, simply chop chicken into bite sized pieces or shred. Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 6 minutes or until tender, stirring frequently. Add garlic; sauté 2 minutes, stirring frequently. Stir in taco seasoning and sauté 1 minute. Stir in chiles; reduce heat to low, and cook 10 minutes, partially covered. Add the chicken, water, cannellini beans, and broth; bring to a simmer. Cover and simmer 10 minutes. Stir in hot sauce. Ladle 1 cup of chili into each of 8 bowls; sprinkle each serving with 2 tablespoons cheese, 1 tablespoon cilantro (or parsley), and 1 tablespoon green onions. Cooking Tips: Cilantro truly makes this dish, but you can substitute parsley if you don't like cilantro. If you don't have hot sauce but still want a tiny kick, add a dash of ground red pepper. Leftovers freeze well. Just don't top with cheese before freezing. Picky Eater/Non-Dieter Tips: Reserve some chicken and serve them chicken with monterey jack cheese melted on top. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe Shrinkingonabudgetmealplan.com 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.

6 hamandcheesecasserole 1 of 1 2/9/2013 3:49 AM Ham and Cheese Casserole Breakfast For Dinner Kid's Choice *Points+ Value: 5 Calories: 200 Fat: 6 Carbs: 20 Fiber: 2 Protein: 19 servings: 6 2 cups diced turkey ham 1 (10-ounce) package frozen chopped spinach, thawed, squeezed dry 1/2 cup diced red bell pepper 4 green onions, sliced 3 eggs 1/2 teaspoon garlic powder 1/2 teaspoon salt 1/2 teaspoon black pepper 1 tablespoon prepared yellow mustard 2 teaspoons Mrs. Dash Original or Garlic and Herb 3/4 cup milk 3/4 cup shredded low-fat Swiss cheese (get 4 ounce hunk of Alpine Lace in deli and shred) 3/4 cup all-purpose flour Heat oven to 425 F. Spray casserole with cooking spray. Combine turkey ham, spinach, red bell pepper and green onions and place in casserole. In medium bowl, whisk eggs. Stir in garlic powder, black pepper, mustard, Mrs. Dash, milk, cheese and flour; pour over turkey ham mixture. Bake 30 to 35 minutes or until puffed and browned. Cut into wedges. Cooking Tips: It is critical that the spinach is squeezed very dry. Otherwise, this is a very simple casserole. Picky Eater/Non-Dieter Tips: You'll have extra ham. Cube some up for them. Just don't tell them it is turkey ham *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. Shrinkingonabudgetmealplan.com

7 barbequekielbasa 1 of 1 2/9/2013 3:49 AM Grill Friendly Kid's Choice *Points+ Value: 5 Servings: 4 Calories: Fat: 10.4 Carbs: 8 Fiber:.4 Protein: ounces Turkey Smoked Sausage 1/2 cup Kraft Original Barbeque Sauce 1/4 cup white vinegar Combine barbeque sauce and vinegar in gallon ziploc bag and "squish" to mix. Cut kielbasa diagonally on the bias into 6 equal links (the goal being to expose as much interior flesh as possible). Put kielbasa links in bag with barbeque sauce and cover all sides with marinade. Allow to marinate (refrigerated) for 2-24 hours. Spray stove top grill or large non-stick skillet with non-stick cooking spray. Preheat grill pan or skillet to medium heat. Cook kielbasa links 5 minutes per side or until completely heated through. Cooking Tips: The longer these marinate the better they are. Don't heat the grill pan or skillet beyond medium or the barbeque sauce will just burn. Picky Eater/Non-Dieter Tips: Reserve a section of kielbasa to cook without barbeque sauce. Provide extra barbeque sauce for dipping for non-dieters. *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. Shrinkingonabudgetmealplan.com

8 PBJWrap 1 of 1 2/9/2013 3:50 AM Meat Free But Delicious Kid's Choice Desperation Dinner Desperation Dinner *Points+ Value: 10 Calories: 358 Fat: 14 Carbs: 57.5 Fiber: 13 Protein: 17.5 Servings: 4 4 Flatout Light Flatbreads 8 Tablespoons reduced fat peanut butter 4 Tablespoons sugar-free jam 8 strawberries, hulled and sliced 1 large banana, cut in half lengthwise 1/2 cup low fat granola For each sandwich: Spread 2 Tbsp. peanut butter evenly over FlatOut. On one rounded end, spread 1 Tbsp. jam. Layer 2 strawberries, 1/4 banana and 2 Tbsp. granola. Repeat for each FlatOut. Roll, secure with toothpicks and cut. Picky Eater/Non-Dieter Tips: Customize their toppings or even allow them to make their own. Shrinkingonabudgetmealplan.com *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 slowcookerlasagne 1 of 2 2/9/2013 3:50 AM Slow Cooker Lasagne Kid Favorite Slow Cooker Convenient Comfort Food Lightened Up Points+ Value: 10 servings: 6 Calories: 391 Fat: 16.5 Carbs: 26 Fiber: 3.3 Protein: 36 Ingredients 1 pound hot italian turkey sausage 1 small onion, chopped 2 cloves garlic, minced 28 oz canned crushed tomatoes 15 oz canned tomato sauce 1 tsp table salt 2 teaspoons italian seasoning 1/8 tsp crushed red pepper flakes 1 tablespoon balsamic vinegar (optional) 1 cup(s) part-skim ricotta cheese 1 1/2 cup(s) shredded part-skim mozzarella cheese (you'll be dividing this) 6 dry no-cook lasagna noodles, 1/2 cup(s) shredded parmesan Make sauce. In a large nonstick skillet over medium-high heat add turkey, onion and garlic; cook, stirring frequently, breaking up meat with a wooden spoon as it cooks, about 5 to 7 minutes. Stir in crushed tomatoes, tomato sauce, balsamic vinegar, salt, oregano, basil and red pepper flakes; simmer 5 minutes to allow flavors to blend. While sauce is simmering stir together ricotta cheese and 1 cup of mozzarella cheese in a medium bowl. Smoosh a bit to make sure they are incorporated. Spoon 1/3 of turkey spaghetti sauce into a 5-quart slow cooker. Break 3 lasagna sheets in half and arrange over spaghetti sauce mixture; top with half of ricotta mixture, spooning in teaspoon dollops to cover as much area as possible. Repeat with another layer and finish with remaining 1/3 of spaghetti sauce mixture. Cover slow cooker and cook on low setting for 4-6 hours (see note below). Remove cover and turn off heat. In a small bowl, combine remaining 1/2 cup of mozzarella cheese and Parmesan cheese; sprinkle over beef mixture. Cover and set aside until cheese melts and lasagna firms up, about 20 minutes. Yields 1/6th of dish per serving. Cooking Tips: Don't let the hot turkey sausage scare you. It is quite mild and adds a nice spicy touch. This lasagne will seem somewhat soupy if you try to serve it too soon. 20 minutes gives it time to set. Cut serving with a knife first, then serve with large spoon. Picky Eater Tips: You will have absolutely no issues with this kid fave! Just don't tell them it is turkey sausage! *NOTE: Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus are trademarks of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting. This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Shrinkingonabudget.com

10 perfectsalmon 1 of 1 2/9/2013 3:51 AM Company Worthy *Points+ Value: 7 Calories: 280 Fat: 13 Carbs: 5 Fiber: 1 Protein: 34 Servings: 4 Cooking Spray 2 tablespoons packed light brown sugar 1 tablespoon chili powder 1 teaspoon ground cumin 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper 4 (6-ounce) salmon fillets 2 teaspoons olive oil Line a cookie sheet with foil. Combine the brown sugar, chili powder, cumin, salt, and pepper. Put salmon fillets on cookie sheet and brush each fillet with 1/2 teaspoon of the oil, then rub each fillet with about 3/4 tablespoon of the spice mixture. Put cookie sheet into cold oven, then turn heat to 400. Cook for 20 minutes. Test for doneness (should be opaque and flaky). Return to oven for 3 minutes at a time if salmon is not cooked through. Cooking Tips: It is admittedly an unusual technique to put salmon into the cold oven, but it truly does produce seriously tender salmon. Picky Eater/Non-Dieter Tips: Rub their salmon with just brown sugar. You should also have some FlatOut Wraps left so you can always make them a PBJ wrap. Shrinkingonabudgetmealplan.com *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.