Week of 4/6-4/13. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Granola with Berries
|
|
- Griffin Sparks
- 5 years ago
- Views:
Transcription
1 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 or suitability for WW members. See bottom of Meal Plan for more detail. Snack Ideas Snack #1 (S1) Banana Split List Assumes 4 Days Split one small banana lengthwise. Top with 1/4 cup fat free strawberry yogurt, 1/4 cup sliced strawberries, 1 Tbsp. low fat granola and 1 teaspoon almonds. Makes 1 5 Points+ per serving Calories: Fat: 3.9 Carbs: 40.2 Fiber: 4.4 Protein: 4.8 Snack #2 (S2) Vanilla Berry Smoothie List Assumes 3 Days Place 1 (5.3 oz) carton fat free vanilla yogurt, 1 cup frozen (no sugar added) blueberries, 1/2 cup 1% milk and 2 teaspoons honey in a blender or Magic Bullet. Blend until smooth. Remove lid and add 3 ice cubes and blend until smooth. Makes 1 7 Points+ per serving Calories: 250 Fat:.6 Carbs: 45.9 Protein: 19.4 Fiber: 4 Breakfast Breakfast #1 (B1) Mini Sausage Quiches List Assumes 4 Days Note: Brown 4 extra ounces of sausage for this purpose when making the Sausage and Egg Hash Browns for dinner. This will save you the step of browning the sausage. *If you haven t already done so, brown 4 ounces of sausage. This will yield between ½ and ¾ cup. Preheat oven to 350 F. Generously spray 12 regular muffin cups with cooking spray. Pour 16 oz. of Egg Beaters evenly into muffin cups (about 1/3rd full). Combine cooked sausage, ¼ cup sliced green onions, and 2/3 cup reduced fat cheddar cheese. Spoon evenly over Egg Beaters. Bake 18 to 20 minutes or until puffed and set. Let stand in pan 2 minutes. Run table knife around edges of quiches to loosen. Makes 4 5 Points+ per serving. Breakfast #2 (B2) Granola with Berries List Assumes 3 Days Top 1/2 cup lowfat granola cereal (without fruit) with 1/3 cup frozen (unsweetened and thawed) blueberries, 1/4 cup sliced strawberries and 1/2 cup 1% milk. Makes 1 7 Points+ per serving Calories: Fat: 4.7 Carbs: 53.7 Protein: 9.1 Fiber: 7.3 Mini Sausage Quiche 5 Orange 0 Total Points+/Meal 5 Calories: 242 Fat: 8 Carbs: 11.6 Protein: 25.9 Fiber: 2.3 Note: Due to Zero Point orange in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Lunch Lunch #1 (L1) List Assumes 3 Days Lunch #2 (L2) List Assumes 4 Days Chicken Tortilla Soup Heat 1 teaspoon olive oil in medium saucepan over medium high heat. Add 1/2 cup chopped frozen (thawed) chopped onion and 1 clove garlic. Saute 3 minutes or until tender. Add 1/2 cups fat free reduced sodium chicken broth, 2 Tbsp. lime juice, 1/4 teaspoon chili powder and a 10 ounce can diced tomatoes w/ green chilis (undrained). Bring to a boil then reduce heat and simmer 5 minutes. Top each serving with 3 crushed baked tortilla chips. Makes 3 5 Points+ per serving English Muffin Pizza 5 1 granny smith apple 0 Total Points+/Lunch 5 Calories: 233 Fat: 6 Carbs: 11.7 Protein: 31.9 Fiber: 1.6 Note: Due to Zero Point apple in this lunch, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Desserts Turkey, Apricot and Craisin Salad *Make dressing for 4 salads by whisking together 3 Tbsp. white vinegar, 3 Tbsp canola oil, 2 Tbsp. lemon juice, 1 tsp. honey, 1/2 tsp. dijon mustard, a pinch of dried thyme and 1/4 tsp black pepper. *For each salad, place 1 1/2 cups field salad greens in a bowl and top with 1/4 cup coarsely chopped lean smoked deli turkey breast, 1 Tbsp. chopped dried apricots, and 1 Tbsp. Craisins Each salad servings is 5 Points Plus per serving Calories: 265 Fat: 10.4 Carbs: 11.8 Fiber: 2.6 Protein: 12.1 Strawberry Shortcake: Spoon 1/2 cup sliced strawberries over each of 4 toasted reduced fat frozen waffles. Top each with 2 Tbsp. slightly softened nonfat vanilla frozen yogurt. Makes 4 4 Points+ each. Calories: 132 Fat: 1.5 Carbs: 27 Protein: 4.3 Fiber: 2.3 Frozen Fruit Yogurt w/ Waffle Crisps. Combine 1 Tbsp. sugar and 1/4 teaspoon cinnamon. Spread 2 reduced fat frozen waffles with 2 teaspoons softened butter and sprinkle evenly with cinnamon sugar mixture. Place on a baking sheet and cook for 5-7 minutes until crisp. Cut each waffle into 4 wedges. For frozen yogurt, stir an (8 ounce) can crushed pineapple (drained) into 2 cups slightly softened frozen yogurt. Put 1/2 cup yogurt into each of 4 serving dishes and place 2 wedges of the cinnamon/sugar waffle crisps on the side. Makes 4 4 Points+ each. Calories: 157 Fat:.8 Carbs: 34.5 Protein: 4.8 Fiber:.6 Dinner On Next Page shrinkingonabudgetmealplan.com/mealplans/blsd46413.html 1/1
2 4/6/13 Week46413 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 or suitability for WW members. Dinner #1 (D1) Dinner Sausage and Egg Hash Browns Marinated Tomatoes: Whisk together 3 Tbsp. white vinegar, 1 Tbsp olive oil, 1 tsp dijon mustard and 1/8 tsp sugar. Combine 5 sliced plum tomatoes with the dressing. Cover and chill for at least 15 minutes if possible. Sprinkle each serving with 1 Tbsp. crumbled feta cheese and freshly ground pepper. Makes 4 2 Points+ per serving Calories: 62 Fat: 4.7 Carbs: 4.7 Fiber:.8 Protein: 1.5 Carrots Dinner #2 (D2) Grilled Garlic Chicken Double Duty/Plan Ahead Greek Orzo Salad: Cook 4 ounces orzo according to package directions. Drain and immediately put into bowl while still hot. Add 2 teaspoons light butter, 1 Tbsp. olive oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1/4 teaspoon oregano and 1/8 teaspoon garlic powder. Stir to combine. Add 1/2 cup seeded and chopped plum tomatoes and 1/2 cup feta cheese. Toss. Makes 4 (1/2 cup) 5 Points + per serving Calories: Fat: 7.9 Carbs: 22.6 Fiber: 1.2 Protein: 6.3 Dinner #3 (D3): Creamy Chicken Spinach Soup Desperation Dinner Double Duty/Plan Ahead Melon: 4 cups carrot sticks. Makes 4 0 Points+ per serving Calories: 45.6 Fat:.6 Carbs: 22.7 Fiber: 3.5 Protein:.9 Note: Due to Zero Point carrots, Points+ formula using nutritionals might reflect a higher Points+ value than total listed. Dinner #4 (D4): Turkey Burger - Greek Style Sweet Potato Fries: Cook 12 ounces Ore-Ida sweet potato fries according to package directions. Makes 4 4 Points+ per serving. Calories: 160 Fat: 8 Carbs: 21 Fiber: 2 Protein: 1 Dinner #5 (D5): Apple Glazed Pork Chops Skillet Zucchini: Coat a large nonstick skillet with cooking spray and place over medium heat. Add 1 teaspoon minced garlic and 1/2 teaspoon Mrs. Dash seasoning (either Original or Garlic and Herb); saute one minute. Add 2 medium zucchini, sliced and halved;, sprinkle with 1/2 teaspoon salt. Cook until zucchini are tender, stirring occasionally. Sprinkle with 1 Tbsp. parmesan cheese. Makes 4 1 Points+ per serving. Calories: 16 Fat:.5 Carbs: 2.3 Fiber:.3 Protein: 1.3 Dinner #6 (D6): Baked Macaroni and Cheese Strawberry Salad: To make dressing, combine 4 Tbsp cider vinegar, 3 Tbsp olive oil, 3 tsp honey, 2 tsp Dijon mustard and 1/2 teaspoon dried basil. Whisk or shake well. Combine 1 1/2 cups quartered strawberries, (6-ounce) package fresh baby spinach, and 2 Tablespoons toasted almonds in a large bowl; toss gently to coat. Serve immediately. Makes 6 (2/3 cup) 4 Points+ per serving Calories: 150 Fat: 2.7 Carbs: 28.4 Fiber: 1.9 Protein: 3.8 Dinner #7 (D7): Meatloaf Muffins Microwave Smashed Potatoes: Peel 24 ounces of baking potatoes and cut into one inch pieces. Place in a large microwave-safe bowl. Cover bowl with plastic wrap; cut a 1-inch slit in center of plastic wrap. Microwave at HIGH 10 minutes. Let stand for 2 minutes. Add 1/2 cup reduced-fat sour cream, 1/2 cup 1% low-fat milk, 1/2 teaspoon salt and 1/2 teaspoon freshly ground black pepper. Mash with a potato masher to desired consistency. Makes 6 (2/3 cup) 4 Points+ per serving Calories: 150 Fat: 2.7 Carbs: 28.4 Fiber: 1.9 Protein: 3.8 Lemony Asparagus: Snap off tough ends of 1 pound asparagus; place on a square of heavy duty aluminum foil. Top with 1 Tbsp. light butter. Sprinkle with Mrs. Dash Original or Garlic Herb. Fold aluminum foil tightly to seal. Bake alongside meatloaf muffins for minutes. Add 1 Tbsp. lemon juice over top of asparagus before serving. Makes 4 1 Points+ per serving Calories: 150 Fat: 2.7 Carbs: 28.4 Fiber: 1.9 Protein: 3.8 shrinkingonabudgetmealplan.com/mealplans/week46413.html 1/1
3 4/6/13 GroceryList46413 Shrinking On A Budget Grocery List Week of 4/6-4/13 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 honey (L2)(D6) non stick cooking spray (B1)(D5)(D7) yellow mustard (D7) olive oil (L1)(D1)(D2)(D6) dijon mustard (L2)(D1)(D5)(D6) white vinegar (either regular, white wine or rice)(d1) sugar dried basil (D6) cider vinegar (D5)(D6) dried oregano (D2)(D4)(D7) garlic powder (D2)(D4)(D6) butter (light)(d2)(d7) dried thyme (L2)(D1)(D3) Mrs. Dash Garlic and Herb or Original (D5)(D7) balsamic vinegar Worcestershire sauce ground red pepper (D5) chili powder (L1) white vinegar (L2) canola oil (L2)(D5) ketchup (D7) (1/4 cup) dried cranberries (Craisins)(L2)(MAH) (1/4 cup) almonds (MAH) (1/3 cup) dried apricots (L2) (1/2 cup) dry bread crumbs (D4)(MAH) (3 3/4 cup) low-fat granola (S1)(B2) (1/2 cup) fat free reduced sodium chicken broth (L1) 10 ounce can diced tomatoes w/ green chilis (L1) (14.5 ounce) can fat-free, reduced sodium chicken broth (D3) 2 (10.5 ounce) cans reduced-fat, reduced sodium cream of chicken soup (D3) 4 ounces dried orzo (D2) (12 ounces) uncooked penne (D6) individual size bag baked tortilla chips (L1) (1/2 cup) frozen chopped onion (L1) (2 cup) frozen (no sugar added) blueberries (S2)(B2) reduced calorie frozen waffles (DES1)(DES2) nonfat vanilla frozen yogurt (DES1)(DES2) Ore-Ida Sweet Potato fries (D4) (smalles) apple juice concentrate (D5) (3 pints) strawberries (S1)(B2)(DES1)(D6) small melon (D3) (1 pound) carrots (3)lemon (D2) green bell pepper (D1) red bell pepper (D1) (4) oranges (B1) (3) zucchini (D5) (2 Tbsp) lime juice (like Sicilia bulb)(l1)(mah) (2Tbsp) lemon juice (like Sicilia bulb)(l1)(d4)(d7)(mah) (4) small bananas (S1) green onions (B1) 2 bulbs garlic (L1)(D2)(D5)(D7) (10 ounce) bag field greens (L2) sugar (D1) (7) plum tomatoes (D1)(D2) (6 oz) fresh spinach (D6) (24 oz) baking potatoes (D7) (1 pound) asparagus (D7) (4) granny smith apples (L1) parsley (D2)(D4)(D6) medium red onion (D4) Worcestershire sauce (D7) (7-ounce) bottle roasted red bell peppers (D4) (2 cups) non-fat strawberry yogurt (S1) (5.3 oz) carton fat free vanilla yogurt (S2) (4 1/2 cups) 1% milk (S2)(B2)(D3)(D6) (16 oz) Egg Beaters (B1) (1 1/3 cup) reduced fat 2% cheddar (B1)(D6) (1/4 cup) plum tomatoes (D1) (1 1/2 cup) feta cheese (D1)(D2)(D4) (3/4 cup) parmesan cheese (D5)(D6) (1/2 cup) reduced fat sour cream (D7)(MAH) (20 ounce) package refrigerated diced potatoes with onions (like Simply Potatoes)(D1) (7) eggs (D1)(D4)(D7) (9 ounce) package refrigerated tortellini (D3) (12-ounce) carton 2% low-fat cottage cheese (D6) (10 oz.) reduced-fat pork sausage (B1)(D1) (1/3) pound chunk lean sliced smoked turkey (deli)(l2) 2.5 pounds skinless, boneless chicken breast halves (D2)(D3) 1 pound ground turkey (D4) 4 (4 ounce) boneless center cut loin chops (D5) 1 1/2 pounds ground beef, extra lean (D7) 8 light hamburger buns, split (D4)(D6)(D7) shrinkingonabudgetmealplan.com/grocerylist46413.html 1/1
4 4/6/13 sausageandegghashbrown Double Duty/Plan Ahead: Go ahead and cook an extra 4 ounces to use for Mini Sausage Quiches for breakfast this week. Sausage and Egg Hash Browns Breakfast For Dinner Comfort Food Lightened Up *Points+ Value: 8 Calories: 300 Fat: 12.5 Carbs: 32.4 Fiber: 3.9 Protein: 14.7 Servings: 4 4 ounces reduced fat pork sausage 2 teaspoons olive oil 1 (20 ounce) package refrigerated diced potatoes with onions (like Simply Potatoes) 1/2 cup diced red bell pepper 1/2 cup diced green bell pepper 3/4 teaspoon dried thyme 1/4 teaspoon salt 1/4 teaspoon pepper 4 large eggs Cook sausage in small nonstick skillet over medium high heat 4-5 minutes or until brown, stirring often to crumble. Remove sausage from pan. If cooking extra sausage for Mini Sausage Quiches, separate set this portion aside. While sausage is cooking, heat a large nonstick skillet over medium heat. Add oil to pan and swirl to coat. Add potatoes and bell pepper, spreading in a single layer. Cook 7 minutes or until vegetables are lightly browned, stirring occasionally. Stir in sausage, thyme, salt and pepper. Crack eggs into potato mixture, spacing an even distance apart (near the edge of the pan). Cover and cook over medium heat for 3-5 minutes or until egg whites are firm and yolks are just set. If you want your eggs more "done", poke a single hole in each yolk and return the lid, continuing to cook over medium heat for another 3-4 minutes. Cooking Tips: This is a super easy dish. Factor in extra cook time if you want your eggs more set (firm yolks). Go ahead and brown extra sausage to make Mini Sausage Quiches an easy breakfast. Picky Eater/Non-Dieter Tips: You'll have 2 ounces of sausage left, even if you go ahead and cook extra for Mini Sausage quiches. Cook up a sausage patty for them in the small skillet while you are making the Sausage Hash Browns. Wipe out the small skillet and fry an egg for them. shrinkingonabudgetmealplan.com/mprecipes/sausageandegghashbrown.html 1/1
5 4/6/13 GarlicChicken2 Double Duty/Plan Ahead: Cook an extra 12 ounces to make a super easy night with Chicken Spinach Soup. Garlic Chicken Double Duty/Plan Ahead Grill Friendly *Points+ Value: 5 Calories: 226 Fat: 5.6 Carbs: 2.2 Fiber:.7 Protein: 39.6 Servings: 4 4 (5-ounce) skinless, boneless chicken breast halves (plus an extra 12 ounces for Creamy Chicken Spinach Soup) 5 teaspoons grated lemon rind 1 tablespoon olive oil 1 1/2 teaspoons dried oregano 3/4 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1/4 teaspoon water 2 garlic cloves, minced Cooking spray 4 lemon wedges 2 tablespoons chopped fresh parsley Cut chicken into 5 ounce portions. If one end of breasts are thicker (very common), put in a storage bag and pound the thicker end slightly to make it closer to even thickness. Repeat this with each breast one at a time (you can use the same storage bag). Combine lemon rind and next 6 ingredients (through minced garlic); rub evenly over both sides of chicken (only the 1 pound that you'll be using for tonight). Allow chicken to sit it possible for 5 minutes or so to allow the rub to penetrate. If you are making extra chicken for the Chicken Spinach Soup, season with salt and pepper only. Place chicken on a grill rack coated with cooking spray, and grill 4-5 minutes on each side or until chicken is done. Remove from heat. Squeeze 1 lemon wedge evenly over each chicken breast half that you'll be using tonight. Sprinkle parsley evenly over chicken. Set aside the chicken you'll be using for Chicken Spinach Soup. Cooking Tips: If you prefer to bake the chicken, preheat the oven to 525. Put chicken on a foil lined cookie sheet that has been sprayed with nonstick cooking spray. Bake for 15 minutes then turn off oven and allow to sit in oven for 10 minutes. This chicken is extremely simple but quite flavorful. If you have the time, allow the rub to "marinate" on the chicken breast for 5 minutes or so. Picky Eater/Non-Dieter Tips: This chicken has subtle flavor. Consider rinsing off the herbs off their chicken or even baking a chicken breast seasoned with just salt and pepper for them. shrinkingonabudgetmealplan.com/mprecipes/garlicchicken2.html 1/1
6 4/6/13 chickenspinachsoup Double Duty/Plan Ahead: Use the extra chicken you prepared on Garlic Chicken night to make this a super-fast meal. Chicken Spinach Soup Desperation Dinner Double-Duty/Plan Ahead Desperation Dinner *Points+ Value: 8 Calories: 300 Fat: 7 Carbs: 35 Fiber: 2.6 Protein: 24.7 Servings: 6 (1 1/3 cup servings) 1 (9 ounce) package refrigerated tortellini 1 (14.5 ounce) can fat-free, reduced sodium chicken broth 2 (10.5 ounce) cans reduced-fat, reduced sodium cream of chicken soup 9 ounces diced cooked chicken breast (from Garlic Chicken night) 2 cups 1% milk 1/2 teaspoon dried thyme 1/4 teaspoon pepper Cook tortellini in a dutch oven according to package directions, using 1 can of broth instead of water. One minute shy of recommended cook time for al dente, add soup and remaining ingredients. Bring to a boil, cover and reduce heat; cook until thoroughly heated. Cooking Tips: Be sure to cook the tortellini in strictly broth. Don't add any water to it. And don't throw out the broth. Simply add the soup to the tortellini and the broth. Have side ready since this really needs to be served quickly after heated through. Picky Eater/Non-Dieter Tips: Fish their tortellini out of the soup and serve on a plate with a spinach salad. shrinkingonabudgetmealplan.com/mprecipes/chickenspinachsoup.html 1/1
7 4/6/13 greekturkeyburger Turkey Burger Greek Style Fake-Out Take Out Comfort Food Lightened Up *Points+ Value: 10 Calories: 426 Fat: 15.7 Carbs: 37 Fiber: 2.8 Protein: 30.8 Servings: 1 large egg white 1 cup chopped red onion 3/4 cup chopped parsley 1/2 cup dry bread crumbs 1/3 cup (about 1 1/2 ounces) crumbled feta cheese 2 tablespoons fresh lemon juice 1 teaspoon dried oregano 1 teaspoon garlic powder 1 pound ground turkey Cooking spray 4 light hamburger buns 1 (7-ounce) bottle roasted red bell peppers, drained and cut into 1-inch strips Place egg white in a large bowl; lightly beat with a whisk. Add onion, parsley, bread crumbs, feta, lemon juice, oregano garlic powder and turkey; stir well to combine. Divide turkey mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 8 minutes on each side or until done. Place patties on bottom halves of hamburger buns. Divide peppers evenly among burgers; cover with top halves of buns. Cooking Tips: If burgers start getting too browned before they are cooked through, turn heat down to medium. Turkey burgers must be cooked all the way through. Picky Eater/Non-Dieter Tips: As long as you don't make a big deal about the fact there is feta in this burger, they will enjoy it. Optionally, you can mix the turkey with just the egg white, bread crumbs, oregano and garlic powder then remove their portion. You can then add the red onion, parsley, and lemon juice. Most pre-packaged ground turkey comes in a package that is slightly larger than 1 pound anyway. Leave the peppers off their portion. 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/mprecipes/greekturkeyburger.html 1/1
8 4/6/13 appleglazedporkchops Apple Glazed Pork Chops Grill Friendly Company Worthy *Points+ Value: 5 Calories: 208 Fat: 7.9 Carbs: 7.4 Fiber: 0 Protein: 25 Servings: 4 1 Tablespoon canola oil 4 (4 ounce) boneless center cut loin chops 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon ground red pepper, divided 1/4 cup apple juice concentrate, undiluted 1 Tablespoon cider vinegar 1 Tablespoon water 2 teaspoons dijon mustard Preheat grill to medium heat. Rub oil over pork and sprinkle with salt, pepper, and 1/8 teaspoon of the ground red pepper. Combine remaining red pepper, apple juice concentrate, vinegar, water and mustard. Place on grill rack that has been coated with cooking spray. Grill 5 minutes per side or until a thermometer reads 145. Baste frequently with apple juice mixture. If you prefer to bake the pork chops, brown them over medium high heat in an ovenproof skillet that has been coated with non-stick cooking spray. Then bake in a preheated 400 degree oven for 15 minutes or until a thermometer reads 145. Cooking Tips: Although the pork chop needs to reach 145, don't overcook. I recommend using a thermometer. You can purchase instant read thermometers for as little as $5. The grill does add a nice smoky flavor if you have access to one. Picky Eater/Non-Dieter Tips: This is a picky eater favorite, but you can always just rinse the glaze off their pork chop. This dish is a great "just try one bite" dish since most even picky eaters like this sauce. shrinkingonabudgetmealplan.com/mprecipes/appleglazedporkchops.html 1/1
9 4/6/13 MeatloafMuffins Meat Loaf Muffins Comfort Food Lightened Up Kid's Choice *Points+ Value: 6 Calories: 276 Fat: 8.6 Carbs: 21.7 Fiber: 1.8 Protein: 28.7 Servings: 6 (2 muffins) 1 teaspoon olive oil 1 cup frozen (thawed) chopped onion 1/2 cup grated carrot 1 teaspoon dried oregano 2 garlic cloves, minced 1 cup ketchup, divided 1 1/2 pounds ground beef, extra lean (raw) 3/4 cup fresh bread crumbs (use leftover hamburger buns) 2 tablespoons prepared mustard plus 1 teaspoon (divided) 1 teaspoon Worcestershire sauce 1/4 teaspoon freshly ground black pepper 2 large eggs Cooking spray Preheat oven to 350. If you haven't already done so, place 1.5 hamburger buns in a blender or food processor to make 3/4 cup bread crumbs. Mix together brown sugar, 1 teaspoon of the mustard and ketchup and set aside. Roughly chop the grated carrot. Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion chopped carrot, dried oregano, and minced garlic; sauté 2 minutes. Let cool slightly (maybe 5 minutes). Combine onion mixture, 1/2 cup ketchup, remaining mustard, breadcrumbs, Worcestershire sauce, pepper and eggs in a large bowl. Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup mixture. Bake at 350 for 25 minutes or until a thermometer registers 160. Let stand for 5 minutes. Cooking Tips: Make sure you let these stand for 5 minutes before serving. Otherwise they fall apart in the muffin tins. Picky Eater/Non-Dieter Tips: Kid's love these. If they are not a fan of ketchup, just leave the topping off their portion. shrinkingonabudgetmealplan.com/mprecipes/meatloafmuffins.html 1/2
10 4/6/13 bakedmacandcheese Baked Mac and Cheese Comfort Food Lightened Up Kid's Choice *Points+ Value: 9 Calories: 326 Fat: 7.5 Carbs: 47 Fiber: 1.9 Protein: 18.8 Servings: 6 (12 ounces) uncooked penne (tube-shaped pasta) 1 (12-ounce) carton 2% low-fat cottage cheese 1/2 cup 1% milk 1/2 cup (2 ounces) finely shredded sharp cheddar cheese 1/2 cup (2 ounces) grated fresh Parmesan cheese, divided pinch ground red pepper 1/2 teaspoon garlic powder 1/2 teaspoon salt 1/8 teaspoon freshly ground black pepper Cooking spray 1/2 light hamburger bun ground into crumbs (using food processor or blender) 1 tablespoon minced fresh flat-leaf parsley Preheat oven to 375. Cook pasta according to package directions. Drain well and place in a large bowl. While pasta cooks, grind hamburger bun into crumbs using blender or food processor. Dump out and set aside. Using same blender or food processor, blend the cottage cheese, milk, ground red pepper, garlic powder, salt and black pepper until smooth. Add cottage cheese mixture to bowl with pasta; stir in cheddar and parmesan. Mix well. Spoon mixture into an 11 x 7 inch glass or ceramic baking dish that has been coated with cooking spray. Sprinkle breadcrumbs over the top and lightly spray with nonstick cooking spray. Bake at 375 for minutes or until cheese is melting. Turn on broiler and broil breadcrumbs for 1 minute. Cooking Tips: Don't skip the step of blending the cottage cheese. This will make for a smooth and creamy sauce. Don't skip the ground red pepper. If you add just a tiny bit it adds depth instead of heat. Picky Eater/Non-Dieter Tips: This is a kid favorite! Just make sure you blend the cottage cheese until very smooth so there are no chunks of it in the sauce. shrinkingonabudgetmealplan.com/mprecipes/bakedmacandcheese.html 1/2
9/12-9/19. Week of 4/6-4/13
9/12-9/19 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
More informationBrined Pork Tenderloin
BrinedPorkTenderloin http://shrinkingonabudgetmealplan.com/mprecipes/brinedporktenderloin... 1 of 1 1/25/2014 1:02 AM Brined Pork Tenderloin Comfort Food Lightened Up Great for Entertaining *Points+ Value:
More information1 of 2 2/4/2013 3:13 PM
Week125021bsld http://shrinkingonabudgetmealplan.com/mealplans/week125021bsld.html 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
More informationWeek of 3/30-4/6. Snack Ideas. Breakfast. Lunch. Desserts 3/30/13 BLSD Snack #2 (S2) Breakfast #2 (B2) Breakfast #1 (B1)
3/30/13 BLSD330-46 Week of 3/30-4/6 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
More informationWeek of 9/20-9/27. Snack Ideas. Calories: 203 Fat:10.7 Carbs:19.7 Fiber: 3.1 Protein: 5. Breakfast
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.
More informationWeek of 5/10-5/17. Dinner
Week of 5/10-5/17 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
More informationWeek of 4/5-4/12. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Egg in the Hole. Lunch. Lunch #2 (L2) Desserts
4/6/2014 BLSD45412 Week of 4/5-4/12 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
More informationGroceryList12521 http://shrinkingonabudgetmealplan.com/grocerylist12521.html 1 of 1 1/27/2014 4:52 PM Shrinking On A Budget Grocery List Week of 1/25-2/1 To alter grocery list cross out each grocery item
More information1 of 1 3/2/ :29 AM
BLS3239 http://www.shrinkingonabudgetmealplan.com/mealplans/bls3239.html 1 of 1 3/2/2013 11:29 AM IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any
More informationWeek of 5/10-5/17. Snack Ideas. Snack #2 (S2) Pistachios and Orange. Calories: Fat: 6.9 Carbs: 15.6 Fiber: 3.9 Protein: 4.1.
Week of 5/10-5/17 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
More information1/24-1/31. Week of 6/21-6/28
1/24-1/31 Week of 6/21-6/28 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
More informationWeek of 2/1-2/8. Calories: Fat: 10.5 Carbs: 43.3 Fiber: 5.4 Protein: 8.4. Desserts
2/1/2014 BLSD2128 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
More informationWeek of 6/27 7/4. Snack Ideas. Breakfast. Lunch. Desserts
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 f See bottom
More informationSnack Ideas. Breakfast. Calories: 312 Fat: 3.3 Carbs: 42 Fiber: 5.1 Protein: 25. Lunch. Desserts
Week of 5/31-6/7 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
More informationWeek of 6/29-7/6. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Egg in the Hole. Lunch. Lunch #2 (L2) Desserts
6/29/13 BLSD62976 Week of 6/29-7/6 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
More informationWeek of 6/14-6/21. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Fiber One Muffins. Lunch. Lunch #2 (L2) Tuna Melt
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
More informationWeek of 2/6 2/13. Snack Ideas. Snack #2 (S2) Calories: 87 Fat: 3.6 Carbs: 13.7 Fiber: 3.5 Protein: 2. Breakfast. Breakfast #2 (B2) Baked Oatmeal
2/7/2016 BLSD42754 Week of 2/6 2/13 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
More informationWeek of 6/20 6/27. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Fiber One Muffins. Lunch. Lunch #2 (L2) Tuna Melt
Week of 6/20 6/27 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
More informationWeek of 5/11-5/18. Snack Ideas. Snack #2 (S2) (List assumes 3 days) Breakfast. Lunch. Lunch #2 (L2) Desserts
5/11/13 BLSD511518 Week of 5/11-5/18 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
More informationWeek of 4/27-5/4. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Baked Oatmeal. Lunch. Lunch #2 (L2)
4/27/13 BLSD42754 Week of 4/27-5/4 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
More informationWeek of 6/21-6/28. Snack Ideas. Snack #2 (S2) Yogurt Bark. Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Turkey Sandwich.
Week 1/24 of - 1/9 1/31-1/16 Week of 6/21-6/28 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
More informationWeek of 4/20-4/27. Snack Ideas. Snack #2 (S2) Salsified Celery. Breakfast. Breakfast #2 (B2) Lunch. Desserts
4/26/13 BLSD420427 Week of 4/20-4/27 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
More informationWeek of 4/13-4/20. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Desserts
4/14/13 BLSD413420FIN Week of 4/13-4/20 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
More informationWeek 1/2-1/9. Week of 6/27 7/4
Week 1/2-1/9 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
More informationWeek of 1/18-1/25. Snack Ideas. Snack #2 (S2)(Grocery List Assumes 3 Days) Granola Bar and Orange. Breakfast. Breakfast #2 (B2) (List Assumes 3 Days)
Week118125 of 1 http://shrinkingonabudgetmealplan.com/mealplans/week118125.html 2/4/2013 8:15 PM Week of 1/18-1/25 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International
More informationWeek of 5/25-6/1. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch Lunch #2 (L2) Desserts
5/25/13 BSLD52561 Week of 5/25-6/1 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
More information1 of 1 3/23/ :18 AM
BLSD323330 http://shrinkingonabudgetmealplan.com/mealplans/blsd323330 1 of 1 3/23/2013 10:18 AM Week of 3/23-3/30 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International
More informationWeek of 5/4-5/11. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Fiber One Muffins. Lunch. Lunch #2 (L2) Tuna Melt
5/4/13 BLSD54511 Week of 5/4-5/11 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
More informationWeek of 12/26-1/2 Extra Meat Free Option: Veggie Baked Ziti Freezer to Slow Cooker: Slow Cooker Beef
Week of 12/26-1/2 Week of 12/26-1/2 12/26/2015 bakedzitiwithveggies Veggie Packed Baked Ziti Meat Free But Delicious Meal In One This may seem high in Points, but keep in mind it includes the sides.
More information1 of 1 2/9/2013 3:47 AM
BSLD28215 http://shrinkingonabudgetmealplan.com/mealplans/bsld28215.html 1 of 1 2/9/2013 3:47 AM IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any
More informationWeek of 5/24 4/2-5/31 4/9
Week of 5/24 4/2-5/31 4/9 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
More informationSnack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Pumpkin Muffins. Lunch. Lunch #2 (L2) Broccoli Soup
7/22/2016 BLSD723730p Week Week of 10/28 of 7/23-11/4 7/30 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed
More informationWeek of 10/8 10/15. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #1 (L1) Grocery list assumes 3 days
10/9/2016 BSLD1081015SMP Breakfast #1 (B1) Grocery list assumes 3 days Supersized Veggie Loaded Breakfast Mug Spray the inside of a large (15 ounce) microwave safe mug or a 2 cup glass measure with cooking
More informationWeek 12/16-12/23. Snack Ideas. Snack #2 (S2) Calories: 89 Fat: 1.7 Carbs: 20.6 Fiber: 4.6 Protein: 2 Sat. Fat:.2 Sugar: 1.2.
9/12/2016 BSLD910917SP Week 12/16-12/23 Sample Week of 9/10 Meal 9/17 Plan LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not
More informationSnack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Rice Cake Pizza. Desserts
7/13/13 BLSD713720 Breakfast #1 (B1) List Assumes 3 Days Chocolate Chip Protein Pancakes Blend 1 1/2 cup quick oats, 1 1/2 cup egg beaters, 3/4 cup 1% cottage cheese, 1 1/2 bananas and 2 1/4 teaspoon baking
More informationWeek of 4/9 4/16. Snack Ideas. Granola Bar and Orange. Breakfast. Calories: 182 Fat: 4.9 Carbs: 17 Fiber: 2.9 Protein: 19.7.
4/9/2016 BSLD49416 Week of 4/9 4/16 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
More informationROTINI CHICKEN CASSEROLE
ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat
More informationWeek of 8/6 8/13. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2)
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
More informationWeek of 4/30 5/7. Snack Ideas. Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Desserts
5/2/2016 BSLD43057 Week of 4/30 5/7 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
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More informationVegetarian Summertime Menu Plan
Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad
More informationONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Chili Mac Skillet
SMALLER FAMILY HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Smaller Family Healthy Plan Asian Glazed Chicken Drumsticks Healthy Fried Zucchini DAY 2 Smaller Family Healthy Plan-Black Bean Sweet Potato
More informationSOUPS, SALADS & VEGETABLES
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
More informationBroccoli Bacon Salad Kid Friendly Serves 4
Broccoli Bacon Salad ¼ teaspoon garlic powder 2 tablespoons reduced-fat mayonnaise 2 tablespoons reduced-fat sour cream 1 ½ teaspoons cider vinegar 3 cups finely chopped broccoli crowns 1 8-ounce can water
More informationRecipes PORK LOIN ROAST
NOTES & TIPS: Roasts are easier to carve if allowed to set 15-20 minutes after removing from oven. Because meat continues to cook after removal from oven, it should be removed when thermometer registers
More informationHerbed White Cheddar Mac and Cheese
Cook Time: 20 minutes Herbed White Cheddar Mac and Cheese 1 package (16 ounces) whole wheat elbow macaroni 3 cups reduced fat 2% milk 1/4 cup flour 1/2 large head cauliflower, cut into florets (3 1/2 cups)
More informationCucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g
Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,
More informationEasy Italian Wedding Soup
2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet
HEALTHY PLAN 12-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan - Asian Glazed Chicken Drumsticks Healthy Plan Parmesan Orzo Healthy Plan Slow Cooker Maple Glazed Ham Healthy Plan Homemade Green
More informationChicken, Millet, and Mushroom One-Skillet Meal
Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,
More informationHealthy Holiday Cooking Webinar 12/11/17 Recipes. Add 1/2 cup of hot water. (or add water and heat in microwave for about a minute and a half.
DIY Instant Oats 1/2 cup instant (quick cooking) oats 1 tsp brown sugar Dash of cinnamon and nutmeg Nuts Walnuts, sliced almonds, Scoop - Dates, raisins, cranberries Healthy Holiday Cooking Webinar 12/11/17
More information2011 Warren RECC Recipe Cards
2011 Warren RECC Recipe Cards 1. Baked Salmon with tomatoes, spinach & mushrooms (diabetic) 2. Easy Chili City Style 1. Slow Cooker Pork Loin (diabetic) 2. Summertime Turkey Burgers 1. Peanut Butter &
More informationCODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable
EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts
HEALTHY PLAN 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Chili Lime Rubbed Steak Healthy Plan Honey Sriracha Brussels Sprouts Healthy Plan Chicken Parmesan Pasta Casserole Healthy Plan
More informationLive 360º Recipes for Success
Live 360º Recipes for Success Live 360º Table of Contents Weight Watchers Power Foods Main Meals Shrimp with Zucchini and Tomatoes 3 Lemon Chicken with Broccoli 4 Broiled Steak and Peppers with Easy Spicy
More informationLIME AND GINGER CHICKEN
LIME AND GINGER CHICKEN 4 boneless skinless chicken breasts 2 tbsp (25 ml) fresh lime juice 1 tbsp (15 ml) grated fresh ginger 2 tsp (10 ml) honey 1/2 tsp (2 ml) grated lime peel Using a sharp knife, score
More informationSmoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs
More informationApple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture.
Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2.
More informationSpicy Breakfast Burrito. Cottage Cheese Toast Makes 1 serving. Super Cereal Makes 1 serving. Pancakes
Spicy Breakfast Burrito * Chopped Onion * Chopped Peppers * Mushrooms * 2 egg whites or 1/2 cup Egg Beaters * Whole Wheat tortilla * Fat free Cheddar cheese * Low fat Cottage cheese * 1 tbsp. salsa Coat
More informationMEAT, POULTRY & SEAFOOD
MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood
More informationRecipes November, 2010
Recipes November, 2010 Winter Fruit Bowl More Diabetic Meals in 30 Minutes or Less! 1 tart apple, unpeeled and diced 1 medium banana, peeled and sliced 2 Tbsp lemon juice 1/2 cup green or red grapes 1
More informationHoliday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads
Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip Soups & Salads Holiday Recipes by Roasted Butternut Squash Soup Apple, Blue Cheese, and Walnut Salad Vegetables & Sides Roux-less
More informationTHIS WEEK'S MENU: DAY 2 DAY 3 DAY 1 DAY 6 DAY 4 DAY 7 DAY 5 HEALTHY PLAN Healthy Plan Smoky Honey Mustard Pork Chops
HEALTHY PLAN 12-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Minestrone and Turkey Sausage Soup Healthy Plan Potato Tacos Healthy Plan - Mexican- Style Rice Healthy Plan Smoky Honey Mustard
More informationBlueberry Waffles (from frozen) with Whipped margarine Light Syrup 1% Milk Unsweetened Coffee or tea Water
SPRING/SUMMER WEEK MEAL PLAN Day Menu Item 600 calories 000 calories Carbohydrate s Blueberry Waffles (from frozen) with Whipped margarine Light Syrup % Milk Unsweetened Coffee or tea tsp. (0 ml) Tbsp.
More informationY OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!
I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Scrambled Eggs with Spinach and Feta
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationSERVES 2 SCROLL DOWN FOR 4-SERVING MENU
SERVES 2 SCROLL DOWN FOR 4-SERVING MENU Grilled Beef Tenderloin Pork and Pineapple Kebabs Linguini with Shrimp and Feta Grilled Margherita Pizza Southwestern Chicken Stew SHOPPING LIST Ingredients for
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing
HEALTHY PLAN 06-22-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Salmon Salad with Lemon Avocado Dressing DAY 2 Healthy Plan Slow Cooker Pineapple BBQ Beef Sandwiches DAY 3 Healthy Plan Skillet Pork Lo Mein
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup
HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato
More informationDARK GREEN LEAFY VEGETABLES: DARK GREEN LEAFY VEGETABLES: RECIPE BOOK RECIPE BOOK
DARK GREEN LEAFY VEGETABLES: RECIPE BOOK DARK GREEN LEAFY VEGETABLES: RECIPE BOOK DARK GREEN LEAFY VEGETABLES FACT SHEET WHAT ARE DARK GREEN LEAFY VEGETABLES (DGLV)? Kale, Romaine, Collard Greens, Swiss
More information(this isn t the exact recipe, I made some changes)
Savory Pepper Steak http://crockingirls.com/recipes/savory-pepper-steak/ (this isn t the exact recipe, I made some changes) 1½ lbs round steak, cut into ½ in strips ¼ cup flour ½ tsp salt ½ tsp pepper
More informationGet the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.
Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains
More informationRecipes November, 2015
Recipes November, 2015 Cheesy Spinach & Artichoke Dip Kraft recipes 1 (14 oz) can artichoke hearts, drained & finely chopped 1 (10 oz) pkg frozen chopped spinach, thawed, well drained 3/4 cup grated Parmesan
More informationComfort foods are familiar dishes to turn to when you are not feeling well. Eat them when your appetite is poor and every bite counts.
Comfort Recipes Comfort foods are familiar dishes to turn to when you are not feeling well. Eat them when your appetite is poor and every bite counts. Egg Dishes Baked Eggs...2 Egg Omelet with Cottage
More informationAugust Recipes. Summer Soups & Salads
Metabolic Medical Centers August Recipes Summer Soups & Salads 3 Bean Salad Asian Salmon Salad Basil Beef Salad Cold Tomato and Cucumber Soup Cold Tomato Soup Couscous Salad Gezpacho with Fresh Shrimp
More informationCRY OUT Recipes. Cry Out Potato Salad. (Serves 6)
Cry Out Potato Salad (Serves 6) 5 medium size Klondike potatoes 3 large AA eggs ¾ cup mayo ¼ cup chopped sweet onion ¼ cup chopped celery hearts 1 pound bacon cubed 1 tablespoon Cry Out Chili Sauce to
More informationPink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings
Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons
More informationPOULTRY & PORK RECIPES
POULTRY & PORK RECIPES TABLE OF CONTENTS 3 Baked Pork Chops with Apple Topping Basil Chicken Packets Baked Italian Chicken Parmigiana Buffalo Chicken Wrap Chicken Breakfast Burrito Braised Chicken with
More information7 Day Meal plan. Breakfast. Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit. Lunch. Spicy Tuna Wraps.
Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit 7 Day Meal plan Fri 1 Sat 2 Sun 3 Mon 4 Tue 5 Wed 6 Thu 7 Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit Bell
More information7-Day Menu_November 2018 Avocado Egg Toast
7-Day Menu_November 2018 Avocado Egg Toast Makes 1 serving Total time: 5 minutes ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon
More informationMenu Ideas and Recipes
Menu Ideas and Recipes We do not have to follow a set menu for dinners at the shelter, but are providing some meal ideas and recipes as a resource in case persons preparing meals would like a pre-planned
More informationof our FAVORITE recipes
of our FAVORITE recipes table of contents Italian Meat Lasagna Traditional Mexican Tostada The Only Chicken Salad You ll Ever Want Pork Souvlaki Shepherd s Pie Authentic Cuban Sandwich Beef Pierogi Keystone
More informationBalsamic & Herb Burgers. Chicken & Potato Foil Packets
Balsamic & Herb Burgers 1½ pounds lean ground beef 2 tablespoons Pomegranate Balsamic Vinegar of Modena, divided 1 tablespoon Citrus Herb Seasoning ½ cup mayonnaise ½ teaspoon Garlic Garlic Seasoning 6
More informationBroccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes
Week 7 Meals DAY 1 Broccoli Scramble Prep time: 5 minutes Cook time: 15 minutes 2 tbsp Olive oil 2 strips Bacon 2 stalks Broccoli, chopped 3 Eggs 1 Egg white Salt and Pepper, to taste Beat the eggs with
More informationPaleo Cinnamon Bun Doughnut
PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup
More informationCONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner
7 DAY MEAL PLAN CONTENTS 03 Introduction 07 05 Breakfast 0 4 12 Lunch 13 Dinner 2 Introduction One of the best ways to ensure success in your fitness and achieving a lean, healthy body is to plan your
More informationHard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional
Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold
More informationTuna Quesadillas. Preparation: 1. Mix tuna with mayonnaise.
Tuna Quesadillas 1 can drained tuna fish, packed in water 1 tablespoon mayonnaise, light 4 flour tortillas ½ cup grated low-fat cheddar cheese 1. Mix tuna with mayonnaise. Microwave: Spoon filing onto
More informationSimply Filling, Simply Delicious
Simply Filling, Simply Delicious Power Food-rich meals, menus and snacks Now Including Breakfasts! Table of Contents Our Favorite Flavor Boosts 3 Three Simply Filling Menus Family-Friendly Menu Baked Chicken
More informationRecipes for Healthy Living
Recipes for Healthy Living Preparing healthy meals is one of the important steps I am taking to stay healthy and help lower my risk of type 2 diabetes. After I took the Diabetes Risk Factor Assessment
More informationDiabetic Spinach and Cheese Omelets
Diabetic Spinach and Cheese Omelets 2 large eggs 1 tablespoon butter 1 cup coarsely chopped spinach 1/3 cup chopped tomatoes 1/8 teaspoon salt 1/3 cup (1 1/2 oz.) shredded Swiss cheese 1/8 teaspoon pepper
More informationCOOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees
COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red
More informationCHICKEN & BROCCOLI ALFREDO
MAKE FRESH DINNERS - OCTOBER 2016 CHICKEN & BROCCOLI ALFREDO Calories 360; Fat 14g; Saturated Fat 8g; Carbohydrates 39g; Fiber 2g; Protein 19g; Cholesterol 55mg; Sodium 190mg * Parmesan cheese not included
More informationCelebrate National Nutrition Month with Delicious, Healthy Recipes
Celebrate National Nutrition Month with Delicious, Healthy Recipes Illinois Action for children s (IAFC) Healthy Food Program offers a variety of supports to child care providers and families that address
More informationBaked Chicken with Vegetables
Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat
More informationAlmond Crusted Fish. makes 2 servings
Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime
More informationBacon & Dijon Pork Burgers. Bacon-Glazed Meatloaf
Bacon & Dijon Pork Burgers 1½ pounds ground pork 1 teaspoon Garlic Pepper Seasoning ¼ cup Bacon Pepper Jam, divided 5 tablespoons Honey Dijon Vinaigrette, divided 2 teaspoons olive oil, optional 6 slices
More informationBeef & Noodle Stir-Fry. Cheesy BBQ Chicken
Beef & Noodle Stir-Fry 2 tablespoons vegetable oil 1½ pounds boneless beef sirloin steak, thinly sliced 1 red bell pepper, thinly sliced 1 cup matchstick carrots 1 teaspoon Seasoned Salt ½ cup Hey Garlic!
More informationPRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each
MAKE FRESH DINNERS - OPTION 2 BUFFALO CHICKEN SOUP Calories 370; Fat 22g; Saturated Fat 4.5g; Carbohydrates 22g; Fiber 3g; Protein 20g; Cholesterol 40mg; Sodium 420mg *Optional garnish not included in
More information