Week of 8/6 8/13. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2)

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1 8/6/2016 BLSD86813PR Week of 8/6 8/13 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. Note: Due to Zero Point fruits and vegetables in this menu, calculations using nutritional data alone might reflect a higher PointsPlus value than total listed. Snack Ideas Snack #1 (S1) List Assumes 3 Days Cinnamon Baked Apple Chips Preheat oven to 250 degrees. Line a large baking sheet with parchment paper or foil. Core and slice 2 Gala apples as thin as you can (1/8 of an inch use a mandolin if you have one). Arrange the apple slices on the parchment paper close together so you can fit as many as you can. Lightly sprinkle with cinnamon. Bake on the lower part of your oven (away from the heating elements) for 20 minutes, then gently turn the apple slices over and bake for another 20 to 30 minutes. Keep an eye on them towards the last 10 minutes or so to make sure they don t burn. Remove baking sheet or rack from oven and allow the apples to cool. The apples will come out a bit soft but will crisp up as they cool. Because I cut mine by hand, I had some thicker and thinner. The Thin ones turned into crisps while the thicker ones stayed soft.but they were still DELICIOUS! Store in an airtight container or bag. Makes 4 0 Points+ per serving Snack #2 (S2) List Assumes 4 Days Yogurt Bark Line an 8 x 8 baking dish with plastic wrap. Mix 2 cups non fat plain greek yogurt and 1/3 cup Spenda together. Pour into a prepared baking dish. Top yogurt with 4 medium (chopped) strawberries and 1/4 cup sunflower seeds. Freeze for 3 hours or until bark is solid. Remove from freezer and let sit for 5 minutes. Break into 12 pieces. Serve immediately or store in freezer safe bags for about one month. Makes 4 (3 piece) 4 Points+ per serving Calories: 126 Fat: 6.2 Carbs: 16.4 Fiber: 2 Protein: 10 Calories: 72 Fat:.3 Carbs: 18.8 Fiber: 3.3 Protein:.4 Breakfast Breakfast #1 (B1) List Assumes 5 Days Granola Cookie Wedge Preheat oven to 350. Combine 1/3 cup packed brown sugar, 2 tablespoons canola oil, 1 tablespoon light butter, melted, 1/2 teaspoon vanilla extract, 1/4 teaspoon salt, 1/4 teaspoon baking soda, and 1 large egg white in a large bowl; stir until well combined. Lightly spoon 1/2 cup flour into a dry measuring cup; level with a knife. Add flour, 1/2 cup quick cooking oats, 1/3 cup sunflower seeds, and 3 tablespoons semisweet chocolate chips to sugar mixture; stir until just combined. Scrape the dough into a 8 inch glass pie plate coated with cooking spray, and spread to edges using a spatula. Bake at 350 for 15 minutes or until set. Cool slightly on a wire rack. Cut into 8 wedges. Makes 8 5 Points+ per serving Granola Cookie Wedge 5 medium pear 0 Total Points+/Meal 5 Calories: 168 Fat: 8.6 Carbs: 20.9 Fiber: 1.3 Protein: 2.5 Breakfast #2 (B2) Cinnamon Roll Smoothie List Assumes 2 Days Combine 1 frozen banana (cut into four pieces), 3/4 cup 1% milk, 2 tablespoons quick cook oatmeal. 4 pieces of ice, 1/2 teaspoon ground cinnamon, 1/4 teaspoon vanilla extract, and 2 teaspoons Splenda brown sugar. Blend until smooth. Pour into a tall glass. Makes 1 4 Points+ per serving Cinnamon Roll Smoothie 4 1/2 cup sliced strawberries 0 Total Points+/Meal 4 Calories: 157 Fat: 3.7 Carbs: 32 Fiber: 5.6 Protein: 2.3 Lunch #1 (L1) List Assumes 4 Days Sunflower Lentil Spread On Pita Combine 1 (15 ounce) can lentils (rinsed and drained), 3 Tablespoons lemon juice, 1/4 teaspoon salt and 1/4 teaspoon pepper in a blender; process until smooth. Stir in 2 tablespoons sunflower seeds, 1 celery stalk (finely diced), 1 green onion (finely diced) and 2 tablespoons chopped fresh parsley. Dip recipe makes 4 (1/2 cup) servings. For each serving, microwave 1/2 (cut so you still have layers) of a 56 gram pita bread in microwave for 30 seconds. Cut into wedges and serve with 1/2 cup of the dip. Makes 4 4 Points+ per serving. Sunflower Lentil Spread on 1/2 Pita 4 1 cup carrot sticks 0 Total Points+/Meal 4 Calories: 260 Fat: 3.2 Carbs: 41 Fiber: 10.8 Protein: 10.5 Lunch Lunch #2 (L2) List Assumes 3 Days Saucy Roast Beef Pita For Sauce: Whisk together 3 Tbsp. non fat plain greek yogurt, 3 Tbsp. Dijon mustard and 1 clove garlic (finely minced or put through garlic press), a pinch of salt and a pinch of Tony Chachere s Cajun Seasoning. This makes enough sauce for three (3 Tbsp.) servings. Cut a 56 gram pita in half (make a "pocket" with one pita half). Microwave half for 30 seconds. Spoon 3 Tbsp. sauce into pita half. Add 1/2 cup shredded romaine, 1/4 cup shredded carrots, and 3 ounces lean deli roast beef. Makes 1 5 Points+ per serving Calories: 259 Fat: 4.5 Carbs: 32 Fiber: 5.6 Protein: 22.8 Saucy Roast Beef Pita 5 1 cup grapes 0 Total Points+/Meal 5 Desserts *Chocolate Chip Macaroons: Preheat oven to 350 degrees. In a medium mixing bowl mash 2 medium (very ripe) bananas and combine the with 2 cups shredded unsweetened coconut until well blended. Stir in 2/3 cups mini chocolate chips. Shape into 16 cookies or drops and place on a parchment lined cookie sheet. Don't allow the cookies to touch. Bake until coconut is golden and cookies are set, approximately 20 to 25 minutes. Allow to sit on baking sheet until they coolto room temperature while still on the baking sheet. Store in an airtight container. Makes 16 2 Points+ per serving. Calories: 87 Fat: 5.2 Carbs: 10 Fiber: 2 Protein: 1 *Skinny Cheesecake Fluff: Add 1 cup boiling water to a large, deep mixing bowl. Stir in 1 box (0.3 oz) sugar free raspberry gelatin mix until it dissolves. Mix in 1 cup cold water and 1 cup frozen (thawed) raspberries. Let cool for about 5 minutes. Sprinkle 1 box (1 oz) fat free, sugar free instant cheesecake pudding mix into the gelatin mixture. Beat with an electric mixer on High for about 2 minutes or until all lumps are dissolved. Fold in 1 (thawed) container (8 oz) fat free frozen whipped topping. Evenly divide into 8 individual serving dishes. Refrigerate until set.. Makes 8 1 Points+ per serving Calories: 32 Fat: 0 Carbs: 8 Fiber: 1 Protein: 0 Dinner On Next Page 1/2

2 8/6/2016 Week86813PRREG Week of 8/6 8/13 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members. See bottom of Meal Plan for more detail. Note: Due to Zero Point fruits and vegetables in this menu, calculations using nutritional data alone might reflect a higher PointsPlus or SMPoints value than total listed. Dinner #1(D1) Dinner Extra Meat Free Dinner: Roasted Cauliflower Pasta Freezer to Slow Cooker: Ranch Pork Chops Superfast Cheese Manicotti Romaine with Creamy Italian Dressing: In small bowl, mix together 1/3 cup water with 1 teaspoon sugar. Put 1/3 cup thinly sliced red onions in bowl and allow to hang out for 5 10 minutes. Top 6 cups chopped romaine lettuce with 1/2 cup shredded carrots and the red onions. Add 7 Tablespoons Creamy Italian Dressing and toss. Makes 4 1 Points+ each Calories: 77.1 Fat: 4.7 Carbs: 5.8 Fiber: 2.3 Protein: 2.3 Dinner #2 (D2): Slow Cooker Chicken Noodle Soup Double Duty/Plan Ahead Orange Wedges: Slice 4 medium navel oranges. Makes (4) 1 cup 0 Points+ per serving. Calories: 86.5 Fat:.2 Carbs: 21.7 Fiber: 4.4 Protein: 1.7 Dinner #3 (D3): Southwestern Egg Rolls Double Duty/Plan Ahead Carrot Pineapple Toss: Drain a 15 ounce canned crushed pineapple in juice, reserving 1 Tablespoon of the juice. Combine 1 cup of the pineapple, 1/2 cup parsley, and 4 cups grated carrots in a large bowl. In small bowl, whisk together 2 tablespoons fresh lemon juice, 2 tablespoons honey and the reserved Tablespoon of pineapple juice until honey has dissolved. Add 2 tablespoons canola oil and whisk again. Add dressing mixture to carrot mixture; toss well. Add 2 tablespoons chopped fresh flat leaf parsley, 1/4 teaspoon salt and 1/8 teaspoon black pepper; toss well. Cover and chill for at least 30 minutes if possible. Makes 6 2 Points+ per serving (how we calculated) Calories: 102 Fat: 4.9 Carbs: 11.7 Fiber: 2.3 Protein: 1 Dinner #4 (D4): Flank Steak with Tomato Salad This is a Meal in One and requires no sides Dinner #5 (D5): Buffalo Chicken Meatloaf Lemony Green Beans: Put 1 pound green beans, trimmed and cut into 2 inch pieces into 1 quart microwave safe dish with 3 98% fat free chicken broth. Microwave 5 6 minutes or until crisp tender. Drain and return to dish. Add 1 1/2 teaspoons fresh lemon juice, 2 teaspoons olive oil 1 teaspoon Mrs. Dash Original or Garlic and Herb or Original Toss to coat. Makes 4 generous (1 cup) 2 Points+ per serving Calories: 64 Fat: 2.3 Carbs: 8.4 Fiber: 1.3 Protein: 2.1 Dinner #6 (D6): Mexican Breakfast Muffins 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 1/2 cups thinly sliced Gala (or red) apple, 1 1/2 cups sliced celery, 1/2 cup loosely packed fresh flat leaf parsley, 2 Tablespoons crumbled blue cheese and 1/4 cup sliced red onion; toss. Makes 6 (2/3 cup) 2 Points+ per serving Calories: 76 Fat: 5.6 Carbs: 5.2 Fiber: 1.1 Protein:.5 Dinner #7 (D7): Shrimp and Veggie Loaded Orzo This is a Meal in One and requires no sides 1/1

3 8/6/2016 GroceryList86813PP Shrinking On A Budget Grocery List Week of 8/6 8/13 To alter grocery list cross out each grocery item with that corresponding code/ meal#. S = Snack B= Breakfast L= Lunch D= Dinner DES= Dessert MAH indicates an item that you may already have purchased from a recent meal plan Staples We Assume You Have: (check to plan accordingly) Frozen (2/3 cup) lemon juice (L1)(D3)(D5)(D6)(D7)(MAH) (1 cup) frozen (no sugar added) raspberries (DES2)(MAH) (3 cups) frozen corn (D3)(D6) (8 oz) fat free frozen whipped topping (DES2) 2 (10 ounce) packages frozen chopped spinach,(d1)(d3) Produce parchment paper or foil (S1)(DES1) plastic wrap (S2) non stick cooking spray (D1)(D5) sugar (D1) white vinegar (D1)(D4) red wine vinegar (D1) olive oil (D4)(D5)(D6)(D7) garlic powder (D1) honey (D3) cinnamon (S1)(B2) dried oregano (D1)(D2) dried thyme (D7) dried basil (D2) Splenda (S2) brown sugar (B1)(B2) dijon mustard (L2)(D1) canola oil (B1)(D1) ground red pepper (D3) light mayonnaise (D1) light butter (B1) vanilla extract (B1)(B2) flour (B1) Montreal Steak Seasoning (D4) (we use often) Mrs. Dash Garlic and Herb or Original (D5) (we use almost every week) Tony Chachere's Cajun Seasoning (L2)(D1)(D7) (we use almost every week) (5) Gala or red apples (S1)(D6) (pint) strawberries (S2)(B2) (5) pears (B1) (4) bananas (B2)(DES1) (2) bunches parsley (L1)(D2)(D3)(D6)(D7) (3 cups) grapes (L2) (2 pounds) carrots (L1)(L2)(D1)(D2)(D3)(D5)(D7) (3/4 pound) asparagus head romaine (L2)(D1) garlic (L2) red bell pepper (D7) Haas avocado (D6)(ripe if using early in week) (4) oranges (D2) (1) lemon (D7) large red onion (D1)(D4)(D6) (1 pound) green beans (D5) large sweet onion (D2)(D5) (1 pint) grape tomatoes (D4) (3 Tbsp.) lime juice (D3)(bulb is fine)(mah) (1) green onion (L1)(MAH) (bunch) celery (L1)(D2)(D5)(D6)(MAH) Baking/Spices (2 cups) shredded or grated unsweetened coconut (DES1) 1 (0.3 oz) box sugar free raspberry gelatin mix (DES2) 1 (1 oz) box fat free, sugar free instant cheesecake pudding mix (DES2) (1/3 cup) sunflower seeds (S2)(L1)(MAH) (1 cup) mini semisweet chocolate chips (B1)(DES1)(MAH) Breakfast/Cereals (2/3 cup) old fashioned oats (D5)(MAH) (3/4 cup) quick cooking oats (B1)(B2)(MAH) Refrigerated package of 24 (3.5 inch) egg rolls wrappers (D3)(may be in produce) Canned (15 ounce) can lentils (L1) (5 oz) can crushed pineapple in juice (D3) (32 oz) low sodium 98% fat free chicken broth (preferably organic)(d2) (2)(15 oz) cans reduced sodium black beans (D3)(D6) (4 oz) can of fire roasted green chiles (D3) Deli (9 ounces) lean deli roast beef (L2) Condiments/Sauces/Dressings (1 pack) Good Seasons Italian Dressing (D1) (26 ounce) jar fat free tomato basil pasta sauce (D1) taco seasoning (D3) (1/2 cup) salsa (D6) (1/2 cup) cooked real bacon bits (like Oscar Meyer)(D6) (1/4 cup) buffalo wing sauce (D5)(MAH) Dairy (4 cups) non fat plain greek yogurt (L2)(D2)(D3) (2 cups) 1% milk (B2)(D6) (2) eggs (D6) (10 ounces) 2% sharp grated cheddar cheese (D3)(D6) (4 ounces) crumbled blue cheese (D4)(D5)(D6) (8 ounces) shredded part skim mozzarella cheese (D1) (16 ounce) carton 1% small curd cottage cheese (D1) (16 ounce) container egg substitute (like Egg Beaters)(D6) (1 1/2 Tbsp) dry ranch seasoning mix (D3)(MAH) (1 ounce) grated parmesan cheese (D1)(MAH) Dry Goods (8 ounce) package manicotti (D1) (6 ounce) Ronzoni Smart Taste Rotini noodles (D2) (1 cup) orzo (D7) Meat/Poultry/Seafood Bread (1 1/2 pounds) boneless skinless chicken breast (D2)(D3) (16 ounce) flank or flat iron steak (D4) (1 pound) extra lean ground turkey breast (D5) 12 ounces shelled and deveined shrimp (D7) (5) 56 gram pita rounds (L1)(L2) 1/1

4 8/6/2016 SuperfastCheesymanicotti Double Duty/Plan Ahead: These manicotti freeze well. Consider saving a serving to microwave on a night you're having a meal your picky eater won't touch. Superfast Cheesy Manicotti Meat Free But Delicious Comfort Food Lightened Up Kid's Choice *Points+ Value: 8 SMPoints: 8 Calories: 328 Fat: 9 Carbs: 38.3 Fiber: 3.9 Protein: 23.8 Sat. Fat: 3.8 Sugar: 5 Servings: 7 2 cups (8 ounces) shredded part skim mozzarella cheese, divided 1 (16 ounce) carton 1% small curd cottage cheese (10 ounce) package frozen chopped spinach, thawed, drained, and squeezed dry 1/4 cup (1 ounce) grated fresh Parmesan cheese 1 1/2 teaspoons dried oregano 1/4 teaspoon salt 1/4 teaspoon black pepper (8 ounce) package manicotti (14 shells) (26 ounce) jar fat free tomato basil pasta sauce Cooking spray 1 cup water Preheat oven to 375. Put cottage cheese in blender and blend for 1 minute, or until small chunks are smooth. Combine 1 1/2 cups mozzarella, blended cottage cheese, and the next 5 ingredients (through black pepper) in a medium bowl. Spoon about 3 tablespoons cheese mixture into each uncooked manicotti. Pour half of tomato basil pasta sauce into a 13 x 9 inch baking dish coated with cooking spray. Arrange stuffed shells in a single layer over sauce, and top with the remaining sauce. Pour 1 cup water into dish. Sprinkle the remaining 1/2 cup mozzarella evenly over sauce. Cover tightly with foil. Bake at 375 for 1 hour or until shells are tender. Let stand 10 minutes before serving. Cooking Tips: Follow the directions exactly and this is "no fail". Just don't forget to add the water (it cooks the pasta) and allow the dish to sit covered for 10 minutes after you pull it out of the oven. The pasta just won't cook unless you add the extra water. Picky Eater/Non Dieter Tips: This is a picky eater approved favorite. *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. 1/1

5 8/6/2016 slowcookerchickennoodlesoup Double Duty/Plan Ahead: Buy 6 ounces more chicken than you need and cook with the soup in the slow cooker for Southwestern Egg Rolls. Slow Cooker Chicken Noodle Soup Slow Cooker Friendly Double Duty /Plan Ahead Comfort Food Lightened Up *Points+ Value: 8 SMPoints: 7 Calories: 340 Fat: 6 Carbs: 32 Fiber: 2.9 Protein: 32.1 Sat. Fat: 1.7 Sugar: 1.9 Servings: 4 (2 cups each) 2 cups carrots, chopped 3 ribs celery, chopped 1 medium cooking onion, peeled and sliced in large pieces 1 clove garlic 2 teaspoons dried oregano 1 teaspoon dried basil 1 1/2 pounds boneless skinless chicken breast *You'll be using 6 ounces for Southwestern Egg Rolls 32 ounce container low sodium 98% fat free chicken broth 1 cup water Coarse salt and ground pepper to taste 6 ounces Ronzoni Rotini noodles 6 teaspoons chopped parsley DIRECTIONS: Peel garlic clove and then smash with a knife. Spray crockpot with non stick spray. Add carrots, celery, garlic, onion, oregano and basil. Arrange chicken on top of vegetables. Add broth, salt and pepper. Cook on low for 6 8 hours. Remove chicken, shred with two forks and reserve 1 cup shredded chicken for Southwestern Egg Rolls and refrigerate. Put remaining chicken back into slow cooker. Add noodles and cook on high for minutes. Fish out garlic clove and discard. Top each serving with 1 teaspoon chopped parsley. Cooking Tips: This is a "no brainer" recipe. Just make sure to fish the garlic out. If you have a larger, newer slow cooker, opt for the 6 hour time frame (or whatever length of time you usually cook chicken breasts). Picky Eater/Non Dieter Tips: Skip the parsley on their portion. Super picky eaters will enjoy the chicken and the noodles seperately. Cut the onions into large pieces so they are easier to pick out. *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. 1/1

6 8/6/2016 SouthwesternEggRolls Double Duty/Plan Ahead: Use the extra chicken you cooked with Slow Cooker Chicken Noodle Soup Southwestern Egg Rolls Double Duty/Plan Ahead Fake Out/Take Out These really taste like Chili's Southwestern Egg Rolls *Points+ Value: 7 Calories: 311 Fat: 7.7 Carbs: 37 Fiber: 7 Protein: 24.2 Sat. Fat: 4 Sugar: 1.6 Servings: 8 (3 eggrolls and 1/4 cup dip) 6 ounces chicken from Slow Cooker Chicken Noodle Soup 2 cups frozen corn, thawed 1 (15 oz) can reduced sodium black beans, drained and rinsed 2 cups 2% sharp cheddar cheese 1 (10 oz) package frozen chopped spinach, thawed and squeezed dry 4 green onions chopped 1 (4 oz) can of fire roasted green chiles, drained 1/4 teaspoon ground red pepper reduced sodium taco seasoning (divided) 24 egg roll wrappers (1 package) 1 1/2 Tablespoons Hidden Valley Ranch dressing mix 1 1/3 cup plain non fat greek yogurt 2 Tablespoons 1% milk 3 Tablespoons chopped parsley or cilantro 3 Tablespoons lime juice (I use the kind in the bulb) DIRECTIONS: Make dressing by combining Hidden Valley Ranch dip mix, yogurt, milk, cilantro,1 teaspoon of the taco seasoning and lime juice in the blender or small food processor and puree. Chill in refrigerator while making egg rolls. Slice chicken into 1 inch strips and chop into a small dice. Preheat the oven to 425. Lightly mist two baking sheets with cooking spray and set aside.in a large bowl, In small bowl, combine green chiles, rest of taco seasoning and ground red pepper. Stir to combine. In large bowl, combine chicken, corn, black beans, cheddar cheese spinach, thawed and green onions. Stir to combine, then add green chili mixture and stir again. Pour some water into a small dish and set aside. On a flat surface, place an egg roll wrapper, corner facing toward you (like a diamond) and put 1/4 cup of the bean mixture on the center of the wrapper. Spread the mixture in a horizontal line from the left corner to the right corner of the wonton wrapper, leaving a 1/2 empty space on each side. Fold the bottom corner closest to you up over the ingredients and give it a 90 degree roll. Fold the side corners in and tuck them as you give the filled section another 90 degree roll. Dip your finger in the dish or reserved water and lightly wet the edges of the remaining top corner of the wrapper. Finish rolling the filled egg roll over the wet corner so that it adheres. Place wrapped egg roll onto the prepared baking sheet. Repeat with remaining ingredients. When all of the egg rolls are wrapped and on the baking sheets, lightly mist the tops with cooking spray. Bake for minutes, flipping once halfway through, until the wrappers are golden brown. Serve with the cilantro ranch dip you made. Each serving gets 1/4 cup dip. *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. Cooking Readers Tips: are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. Picky Eater/Non Dieter Tips: 1/2

7 8/6/2016 steakandtomatosalad Flank Steak with Tomato Salad Meal in One *Points+ Value: 7 SMPoints Value: 6 Calories: 258 Fat: 14.7 Carbs: 4 Fiber: 1 Protein: 27 Sat. Fat: 5.1 Sugar: 2 Servings: 4 (3 ounces steak, 1/2 cup tomato salad, and 1 tablespoon cheese) 1 (16 ounce) flank or flat iron steak 4 teaspoons olive oil, divided 1 1/2 teaspoons Montreal Steak Seasoning 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 teaspoons white vinegar 1/4 teaspoon Splenda or sugar 1/4 cup finely chopped red onion 1 pint grape tomatoes, quartered 1 ounce crumbled blue cheese (about 1/4 cup) Grill: Preheat a grill to medium high heat. Brush steak with 1 teaspoon olive oil; sprinkle evenly with steak seasoning. Add steak to grill; cook 3 minutes on each side or until desired degree of doneness. Oven: Turn on oven exhaust fan. Heat a large skillet (preferably cast iron) over medium high heat until hot and almost smoking. Brush steak with 1 teaspoon olive oil; sprinkle evenly with steak seasoning. Add steak to pan; cook 2 3 minutes on each side or until desired degree of doneness. Place steak on a cutting board; let rest 5 minutes. Cut across the grain into thin slices. Combine remaining 1 Tablespoon olive oil, salt, pepper, and vinegar in a medium bowl, stirring with a whisk. Add onion and tomatoes to bowl; toss to combine. Divide steak and tomato mixture evenly among 4 serving plates. Sprinkle each salad with 1 Tablespoon blue cheese. Cooking Tips: Flank or flat iron steak is best cooked no more than medium doneness. Picky Eater Tips: Rinse the steak seasoning off their portion of steak. Otherwise, this is super kid friendly. *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. 1/1

8 8/6/2016 BuffaloChickenML Buffalo Meatloaf Comfort Food Lightened Up Points+ Value: 7 SMPoints: 6 Calories: 287 Fat: 11 Carbs: 14 Fiber: 2 Protein: 35 Sat. Fat: 3.9 Sugar: 8.6 Servings: 4 (very generous) servings Ingredients non stick cooking spray 2/3 cup old fashioned oats 1/2 cup 2% (lowfat) milk 2 1/2 tablespoons buffalo wing sauce, or more to taste 1 pound extra lean ground turkey breast 1/2 cup finely chopped celery 1/4 cup shredded carrot 1/4 cup finely chopped sweet onion 2 large egg whites, lightly beaten 1/4 teaspoon salt 2 ounces (about 1/2 cup) crumbled reduced fat blue cheese Extra Wing Sauce (optional) 1 Point for 2 Tablespoons Preheat the oven to 350 F. Lightly mist a 9" x 5" x 3" (slightly smaller is OK) nonstick loaf pan with the olive oil spray. Combine the oats and milk in a medium mixing bowl and stir to mix. Let stand for 3 minutes, or until the oats begin to soften. Stir in the wing sauce and egg whites until well mixed. Add the chicken, celery, carrot, onion, and salt. With a fork or clean hands, mix the ingredients well. Add the blue cheese and gently mix to combine. Transfer the mixture to the prepared pan and spread so that the top is flat. Bake for minutes, or until the chicken is completely cooked through and no longer pink. Cut into 8 slices and serve immediately. Serve with extra wing sauce if desired, but account for Points. Picky Eater Tips: If they like Buffalo Wings they will like this. Just add extra hot sauce to all but your portion of the top. I promise the blue cheese is not strong at all. It adds just a little hint of wing taste. Use blue not gorgonzola though. Serve with extra wing sauce and maybe even ranch dressing or blue cheese dressing for dipping. Cooking Tips: Make sure oats are the old fashioned kind and not instant. It is very important that you spray the pan with cooking spray. Nutritional information and Points values are using Franks Wing Sauce (which in my opinion is the best). Make sure you use WING sauce, not hot sauce. 1/1

9 8/6/2016 Mexicanbreakfastmuffins Mexican Breakfast Muffins Breakfast for Dinner Meat Free but Delicious *Points+ Value: 6 SMPoints Value: 6 Calories: 228 Fat: 10.4 Carbs: 15 Fiber: 4.3 Protein: 20.3 Sat. Fat: 3.7 Sugar: 1.2 Servings: 6 (2 muffins) 1/2 cup drained and rinsed, canned black beans 1 ripe Hass Avocado, peel and seed removed, chopped (divided) 1 cup frozen corn kernels 1/2 cup cooked real bacon bits (like Oscar Meyer) 1/2 cup shredded 2% sharp cheddar cheese 16 ounce container egg substitute (like Egg Beaters) 2 large eggs 1/4 cup 1% skim milk Optional: 1 2 Tablespoons hot sauce 1 teaspoon salt 1/2 teaspoon ground black pepper 1/2 cup salsa Preheat oven to 375 degrees F. Spray a muffin tin with cooking spray or line with muffin liners. Add the black beans to a large bowl. Lightly pat the beans with a paper towel to absorb any excess moisture. Add 3/4 of the avocado, corn, bacon, and cheese to the bowl. Lightly stir to combine. Use a spoon to divide the corn mixture evenly in the muffin tins. In a large bowl, add the eggs, milk, hot sauce, salt, and pepper. Whisk until well combined. Optional: transfer the egg mixture to a large measuring cup for easy pouring. Pour the egg mixture over the corn mixture in the muffin tin, filling it until each cup is almost full. Bake for 20 minutes. Cool for at least 5 minutes before serving. Top with salsa and reserved avocado chunks Cooking Tips: Be sure to use real bacon bits (not the dehydrated kind). You can also use real crumbled bacon if you happen to have on hand. Picky Eater Tips: Customize their muffin tins with only the ingredients they like *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. 1/1

10 8/6/2016 shrimpandorzo Shrimp and Orzo Company Worthy Easy Gourmet *Points+ Value: 7 SMPoints: 7 Calories: 308 Fat: 5.6 Carbs: 38 Fiber: 4 Protein: 24 Sat. Fat:.8 Sugar: 1.5 Servings: 4 2 1/2 cups water 1 cup coarsely chopped carrot 1 1/2 cups trimmed asparagus pieces 1 cup dried orzo pasta *12 ounces shelled and deveined shrimp (frozen usually best value thaw under running water for about 5 minutes) 1 Tablespoon extra virgin olive oil 1 teaspoon lemon zest 1/4 teaspoon dried thyme large pinch of Tony Chachere's Cajun Seasoning 1/4 cup fresh lemon juice divided 1 cup chopped red bell pepper 1/4 cup Tablespoons finely chopped parsley Combine shrimp in a medium bowl with the oil, 1/2 teaspoon of the lemon zest, 1/4 teaspoon of the dried thyme, and the pepper flakes. Bring water to boil in a medium saucepan set over medium high heat. Add carrots and asparagus. Boil for 3 minutes. Remove with a slotted spoon to a separate medium bowl. Add orzo to the same water the vegetables cooked in and bring back to a boil. Reduce heat to low and cook just until water is absorbed and orzo is just cooked (about 15 minutes). Once orzo is done, heat a nonstick skillet over medium high heat until quite hot. Add shrimp and sear 2 minutes per side or just until browned and cooked through (they will turn pink and curl a bit). Reduce heat to medium low. Add 3 tablespoons of the lemon juice and stir with a spatula to de glaze the pan and coat the shrimp. Fold the vegetables, red bell peppers, parsley and the remaining 1 Tablespoon of lemon juice and the remaining 1/2 teaspoon of lemon zest into the orzo and spoon into a deep serving dish. Top with the shrimp and drizzle the pan juices on top. Cooking Tips: Use whatever size shrimp is on sale. This is an extremely impressive dish. It comes across as very gourmet, but if you follow the instructions it truly is foolproof and very easy. Be sure to finish the orzo, chop your bell pepper and parsley and zest your lemon before you start the shrimp. The shrimp needs to be removed from the pan immediately after the pan is deglazed or it will overcook. Turn the heat to medium low as soon as the shrimp start to curl and turn pink. Picky Eater/Non Dieter Tips: Serve the shrimp and orzo as separate items before you combine everything. Toss their orzo with some melted butter and parmesan. 1/2

11 8/6/2016 creamyitaliandressing Creamy Italian Dressing Comfort Food Lightened Up Fake Out/Take Out *SM Points Value: 1 Points+ Value: 2 Calories: 80 Fat: 8.8 Sat. Fat:.2 Carbs:.1 Fiber: 0 Protein: 1 Sugar: 0 Servings: 12 (2 Tbsp servings) 1 package Good Seasons Italian Dressing 5 Tablespoons white vinegar 2 Tablespoons red wine vinegar 1/4 teaspoon Splenda 1/2 teaspoon garlic powder pinch of Cajun seasoning (like Tony Chachere's) 1 teaspoon dijon mustard 6 Tablespoons water 3 Tablespoons canola oil 2 Tablespoons light mayonnaise Combine all ingredients in a blender and blend until smooth. Pour into serving container that can be refrigerated. If possible, allow to sit in refrigerator for 20 minutes or so. After refrigeration, allow dressing to sit at room temperature for 10 minutes; shake before use. *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. 1/1

12 8/6/2016 ovenroastedcauliflower Oven Roasted Cauliflower and Pasta Meat Free but Delicious Company Worthy Easy Gourmet *Points+ Value: 9 SMPoints Value: 9 Calories: 354 Fat: 12 Carbs: 49 Fiber: 8 Protein: 18 Sat. Fat: 4.2 Sugar: 1 Servings: 6 (1 1/2 cup) 2 tablespoons butter 2 tablespoons olive oil 2 medium shallots, peeled and cut into wedges 1 (1 1/2 pound) head cauliflower, trimmed and cut into florets 1/3 cup sliced Spanish olives 3/8 teaspoon salt 1/2 teaspoon crushed red pepper 5 garlic cloves, crushed 12 ounces uncooked penne pasta 1/4 cup coarsely chopped fresh parsley 1 ounce fresh parmesan cheese, shaved or freshly shredded in large pieces Line a cookie sheet with foil (taking edges of foil up the side of pan and forming foil to fit tightly) and put in cold oven. Preheat oven to 450. Remove preheated pan from oven. Add butter and oil to pan; swirl to coat. Add shallots and cauliflower to pan; toss to coat. Bake at 450 for 10 minutes. Add olives and next 3 ingredients (through garlic) to pan; toss to combine. Bake an additional 7 minutes or until cauliflower is tender and browned. Cook pasta in boiling water 7 minutes or until almost tender. Drain pasta through a sieve over a bowl, reserving 1/2 cup pasta cooking liquid. Return pasta to pan over medium high heat. Add reserved cooking liquid and cauliflower mixture; toss. Cook 2 minutes or until pasta is al dente, stirring occasionally. Remove from heat; sprinkle with parsley, and garnish with shaved cheese. Cooking Tips: Be sure to save some pasta water since it is critical to this recipe!. Also be sure to pull out pasta just when it is al dente since it will continue to cook with cauliflower. *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. 1/1

13 8/6/2016 Ranchporkchops Slow Cooker Ranch Pork Chops Freezer to Slow Cooker *Points+ Value: 6 SMPoints Value: 6 Calories: 267 Fat: 11 Carbs: 7 Fiber:.5 Protein: 29 Sat. Fat: 3.9 Sugar: 1 Servings: 4 Ingredients 4 (5 ounce) bone in loin pork chops (at least 1 inch thick) 2 Tablespoons dry Ranch dressing mix 1 cans 98% fat free cream of chicken soup (like Campbell's Healthy Request) 1/2 cup 1% milk Prepare Bag: Label a one gallon ziplock bag with recipe name, date and instructions. Add ranch dressing, soup and milk to bag and squish around to combine, being careful not to let ingredients touch zipper portion of the bag. Add pork chops, then gently squeeze out as much air as possible, then seal. Again, do this gently since occasionally the bones in the pork chop will have tiny edges that can pierce the bag. To Freeze: Freeze flat. When ready to cook: Try to remember to defrost the bag in the refrigerator one to two days before to thaw. If you forget, run he sealed bag under room temperature water for 5 minutes (ok if still partially frozen). Add ingredients from bag to slow cooker. Cook on low for 5 6 hours (choose longer cook time if pork isn't completely thawed). Cooking Tips: Bone in pork chops are much more suitable for the slow cooker when you are using the leaner cuts since the bone helps keep moisture in. *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. 1/1