Why Meal Planning Works: Get Healthy, Lose Weight, and Enjoy Meal Time Again

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2 Why Meal Planning Works: Get Healthy, Lose Weight, and Enjoy Meal Time Again We know that eating healthy, weight loss, and the weekly scramble of grocery shopping and getting dinner on the table every night is hard. All too often when we don t have a plan in place, we end up reaching for processed foods, take-out, or eating plain chicken breast for the fourth time in one week. This leads to dinner-time stress, adds to unwanted pounds, and sometimes even brings on feelings of guilt that we aren t feeding our families (and ourselves!) the healthy food that makes us feel good. This is only amplified when life gets busy, we get stressed, or we don t make healthy eating a priority. One week of unhealthy eating turns into one month and five pounds turns to twenty-five before we know it. Personally, I know this all too well. Before starting my own weight loss and health journey, every night consisted of panic as I stared blankly into the fridge, frustration when I sprinted to the store or called for pizza again, and unfortunately multiple failed weight loss attempts. I felt out of control and unsuccessful. That all changed when I finally started meal planning. It truly was the key to losing weight, getting healthy, and feeling good about meal time again. For the first time in years, I started to lose weight, keep it off, and most importantly enjoyed and cherished meal time again. However there is no denying that creating a meal plan from scratch takes time. And most people just don t have that time. Almost everyone I talked to about meal planning said they knew it worked but in the same breath said, I just don t have time to find healthy recipes, make shopping lists, and plan meals. It seems easy, but it takes forever. That s why we are here to help! By doing all the hard work of meal planning for you, we make it easy to eat healthier, lose weight, and enjoy meals again without stress! We can t wait for you to get started! - Kristen & the Slender Kitchen Team

3 Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 2 1 low carb wrap (2) 1 cup fresh fruit (0) Low Carb Microwave Apple Muffin (5) 1/2 cup nonfat Greek yogurt (0) Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 low carb wrap (2) 1 cup fresh fruit (0) Low Carb Microwave Apple Muffin (5) 1/2 cup nonfat Greek yogurt (0) Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 low carb wrap (2) 1 cup fresh fruit (0) Low Carb Microwave Apple Muffins (5) 1/2 cup nonfat Greek yogurt (0) Low Carb Protein Pancakes (5) 1 cup fresh fruit (0) 320 (4) 343 (5) 320 (4) 343 (5) 320 (4) 343 (5) 368 (5) Chicken Parmesan Zucchini Boats (2) 1 Green salad with 1 tbsp. light dressing (1) Low Carb Sweet and Spicy Chicken (3) 1 low carb wrap (2) 2 cups greens (0) Chicken Parmesan Zucchini Boats (2) Green salad with 1 tbsp. light dressing (1) Low Carb Sweet and Spicy Chicken (3) 3 lettuce wraps (0) 1/2 cup canned black soy beans (0) Low Carb Skillet Vegetable Lasagna. (5) Shortcut Chicken Cordon Bleu (3) Green salad with 1 tbsp. light dressing (1) 1 apple, chopped (0) Baked Blackened Tilapia (3) 2 low carb tortillas (2) 1/2 cup mango (0) 342 (3) 394 (5) 342 (3) 413 (3) 340 (5) 416 (4) 342 (5) Low Carb Sweet and Spicy Chicken (3) 2 Sesame Spaghetti Squash with E.damame (2) Low Carb Skillet Vegetable Lasagna (5) 1 Parmesan Pork Chop (7) Crispy Balsamic Brussel Sprouts (2) Thai Basil Ground Beef Bowl (6) Shortcut Chicken Cordon Bleu (3) 1 Simple Roasted Asparagus (1) Baked Blackened Tilapia (3) 1 Chili Roasted Carrots (1) Roasted Garlic Broccoli (1) Low Carb Greek Tostadas with T.ostadas (4) Mashed Butternut Squash (2) 441 (5) 340 (5) 399 (9) 300 (6) 414 (6) 373 (5) 378 (4) Values in parentheses are SmartPoints. All SmartPoints and nutritional information are calculated by Slender Kitchen. Not endorsed by Weight Watchers International, Inc.

4 Shopping List Dairy and Refrigerated 15 egg whites 14 eggs 2 cup low fat cottage cheese 5 low fat Swiss cheese slices (1 oz each) 1/4 cup nonfat milk 1 cup parmesan cheese 1 cup part skim ricotta 2 1/4 cups part skim shredded mozzarella cheese 1 1/2 cups plain nonfat Greek yogurt 1/2 cup reduced fat feta cheese 2/3 cup unsweetened almond milk Produce 1/2 cup mango 2 cups mixed greens 1 apple 2 lbs asparagus 1/4 cup basil 1 1/2 lbs broccoli florets 1 lb brussels sprouts 1 1/2 lbs butternut squash 1 1/2 lbs carrots 1 cauliflower 2 cups cherry tomatoes 2 tbsp cilantro 2 cups cucumbers 2 tbsp fresh dill 7 servings fresh fruit 2 tbsp fresh ginger 13 garlic cloves 6 green onions 6 servings green salad 2 lemons 3 lettuce leaves (for wraps) 1 lime 1 cup mushrooms 1 onion 1 red onion 1 spaghetti squash 4 cups spinach 1/4 cup Thai basil (or regular) 10 zucchinis (or combination of summer squash and zucchini) Meat & Poultry 1 1/3 lbs 95% lean ground beef 1 lb 95% lean ground chicken 2 1/3 lbs 99% ground turkey 1 1/3 lbs boneless lean pork chops 2 3/4 lbs boneless skinless chicken breasts 1 1/2 lbs boneless skinless chicken thighs 5 slices deli ham, 96% fat free 6 slices turkey bacon 1 2/3 lbs tilapia Grains, Pasta, Bulk 1/4 cup almonds 10 low carb tortillas 7 low carb wraps Canned & Jarred 1/2 cup canned black soy beans 18 oz canned crushed tomatoes 14 oz canned diced tomatoes with Italian seasoning 2/3 cup unsweetened applesauce Frozen 2/3 cup shelled edamame Other Items

5 1/2 cup + 1 tbsp almond meal 2/3 cup coconut flour Pantry Spices black pepper chili powder cinnamon cumin dried basil dried thyme garlic powder Italian seasoning Other low-sodium soy sauce baking powder balsamic vinegar coconut oil cooking spray olive oil red wine vinegar sesame oil Stevia Stevia packets My Items kosher salt onion powder oregano paprika salt salt and pepper vanilla extract Refrigerated Asian garlic chili paste (like sambal oelek) butter

6 Bacon, Egg, Zucchini, and Cheese Muffins Prep Time: 15 Min Cook Time: 20 Min Total Time: 35 Min Note: This recipe has extra servings for planned leftovers. SERVINGS: 6 Serving Size: 2 muffins Calories 145 Calories from Fat 73 Total Fat 8g 13% Saturated Fat 3g 14% Monounsaturated Fat 1g 0% Polyunsaturated Fat 1g 0% Cholesterol 199mg 66% Sodium 289mg 13% Total Carbohydrate 3g 1% Dietary Fiber 1g 2% Sugars 2g Protein 14g 6 pieces turkey bacon 1 zucchini, diced 6 eggs 6 egg whites 1/4 cup skim milk Salt and pepper to taste 1/2 cup shredded part skim mozzarella 1 Preheat the oven to 375 degrees and spray a standard mu n tin with non-fat cooking spray. 2 Spray a skillet with cooing spray and heat over medium heat. Add the chopped bacon. Cook until crispy and remove. Drain any excess fat and add the zucchini. Cook for 4-5 minutes until tender. 3 In a large mixing bowl, whisk together the whole eggs, egg whites, milk, salt, and pepper until frothy. Stir in the zucchini, bacon, and cheese. 4 Pour the egg mixture into the muffin tin and cook for 20 minutes or until the egg is cooked through and becomes fluffy. 2 Freestyle SmartPoints New! (4 Old SmartPoints ) (4 PointsPlus )

7 Low Carb Microwave Apple Muffin Prep Time: 2 Min Cook Time: 3 Min Total Time: 5 Min SERVINGS: 1 Serving Size: 1 muffin Calories 276 Calories from Fat 179 Total Fat 20g 30% Saturated Fat 6g 28% Monounsaturated Fat 0g 0% Polyunsaturated Fat 0g 0% Cholesterol 186mg 62% Sodium 319mg 14% Total Carbohydrate 10g 3% Dietary Fiber 4g 14% Sugars 5g Protein 15g 1 tsp coconut oil (melted) 3 tbsp unsweetened applesauce 1 egg 1 egg white 1/4 tsp vanilla extract 3 tbsp almond meal 1/2 tsp cinnamon 1/8 tsp baking powder 1/16 tsp salt Stevia to taste 1 Spray a large mug with cooking spray. Whisk together the oil, egg, egg white, and applesauce. Mix in remaining ingredients and microwave for 1-1:15 minutes until pu ed up and cooked through. 5 Freestyle SmartPoints New! (7 Old SmartPoints ) (7 PointsPlus )

8 Low Carb Protein Pancakes Prep Time: 5 Min Cook Time: 15 Min Total Time: 20 Min SERVINGS: 4 Serving Size: 3-4 pancakes Calories 283 Calories from Fat 96 Total Fat 11g 16% Saturated Fat 3g 13% Monounsaturated Fat 0g 0% Polyunsaturated Fat 0g 0% Cholesterol 197mg 66% Sodium 771mg 34% Total Carbohydrate 18g 6% Dietary Fiber 8g 30% Sugars 8g Protein 26g 4 eggs 4 egg whites 2 cup reduced fat cottage cheese salt 1.5 tsp baking powder 2/3 cup coconut flour 2/3 cup unsweetened almond milk 1 tsp vanilla extract 1 tsp cinnamon 1 Add everything to a blender and pulse until just combined. Consider adding Stevia to taste for a sweeter pancake. 2 Spray a skillet/griddle over medium high heat with cooking spray. Add the batter and cook until bubbles begin to burst and edges rm up. Almost let the pancake become fully cooked to help make it easier to ip. Flip and cook for 2-3 minutes. Repeat until all pancakes are cooked. 5 Freestyle SmartPoints New! (7 Old SmartPoints ) (7 PointsPlus )

9 Chicken Parmesan Zucchini Boats Prep Time: 15 Min Cook Time: 35 Min Total Time: 50 Min Note: This recipe has extra servings for planned leftovers. SERVINGS: 5 Serving Size: 2 zucchini halves Calories 267 Calories from Fat 100 Total Fat 11g 17% Saturated Fat 4g 20% Monounsaturated Fat 1g 0% Polyunsaturated Fat 0g 0% Cholesterol 76mg 25% Sodium 359mg 16% Total Carbohydrate 16g 6% Dietary Fiber 4g 17% Sugars 11g Protein 27g 5 zucchini 2 tsp olive oil 1 lb 95% lean ground chicken (or chopped chicken breast) 1/2 cup onion, diced 2 garlic clove, minced 14 oz canned diced Italian tomatoes, drained 1/4 cup basil, chopped 1/2 tsp oregano 1 cup part skim shredded mozzarella cheese 1 Preheat the oven to Slice the zucchini and scoop out the centers with a spoon to create a boat. Finely chop the zucchini you scooped out. 3 Heat the olive oil over medium heat. Add the ground chicken and onion. Cook for 6-8 minutes until no longer pink. 4 Add the garlic, chopped zucchini, diced tomatoes, basil, and oregano. Cook for 2-3 minutes until fragrant. 5 Place the zucchini in a baking dish. Fill with chicken mixture. Top with shredded cheese. 6 Cover with foil and bake for 25 minutes. Remove foil and bake for 10 more minutes. 2 Freestyle SmartPoints New! (6 Old SmartPoints ) (7 PointsPlus )

10 Low Carb Sweet and Spicy Chicken Prep Time: 5 Min Cook Time: 4 Hours Total Time: 4 Hours, 5 Min Note: This recipe has extra servings for planned leftovers. SERVINGS: 6 Serving Size: 8 oz. Calories 293 Calories from Fat 15 Total Fat 6g 2% Saturated Fat 1g 1% Monounsaturated Fat 2g 0% Polyunsaturated Fat 1g 0% Cholesterol 154mg 18% Sodium 1117mg 49% Total Carbohydrate 5g 2% Dietary Fiber 1g 3% Sugars 1g Protein 48g 1.5 lbs boneless skinless chicken thighs 1.5 lbs boneless skinless chicken breast 1/3 cup low sodium soy sauce (GF if needed) 1 tsp Stevia (or to taste) 1/4 cup Asian garlic chili paste 2 garlic cloves, minced 1 tbsp ginger, minced 1 Stir together the soy sauce, Stevia, chili garlic paste, garlic, and ginger in the bottom of the slow cooker. Add the chicken and stir to coat the chicken completely. 2 Cook on low for 4 hours or until chicken is fully cooked. Shred using two forks. 3 Optional but highly recommended: Add the liquid from the slow cooker into a small sauce pan. Bring to a boil and boil for 8-10 minutes until it reduces by half and thickens. Toss chicken in this sauce or drizzle on top. 3 Freestyle SmartPoints New! (4 Old SmartPoints ) (6 PointsPlus )

11 Sesame Spaghetti Squash with Edamame Prep Time: 5 Min Cook Time: 15 Min Total Time: 20 Min SERVINGS: 4 Serving Size: 1.25 cups Calories 148 Calories from Fat 83 Total Fat 9g 14% Saturated Fat 2g 7% Monounsaturated Fat 0g 0% Polyunsaturated Fat 1g 0% Cholesterol 0mg 0% Sodium 291mg 13% Total Carbohydrate 14g 5% Dietary Fiber 4g 16% Sugars 4g Protein 6g 1 spaghetti squash 2 tbsp sesame oil 2 tbsp low sodium soy sauce (GF if needed, coconut aminos for Whole30) 1/4 cup scallions 2/3 cup shelled edamame 1 Pierce a spaghetti squash with a fork all over and then microwave for minutes until tender. Carefully cut in half and remove seeds. 2 Toss with sesame oil, soy sauce, scallions, and edamame. 2 Freestyle SmartPoints New! (3 Old SmartPoints ) (3 PointsPlus )

12 Low Carb Skillet Vegetable Lasagna Prep Time: 1 Hours, 15 Min Cook Time: 25 Min Total Time: 1 Hours, 40 Min Note: This recipe has extra servings for planned leftovers. SERVINGS: 5 Serving Size: 1 slice Calories 340 Calories from Fat 115 Total Fat 12g 20% Saturated Fat 6g 30% Monounsaturated Fat 1g 0% Polyunsaturated Fat 0g 0% Cholesterol 114mg 38% Sodium 712mg 31% Total Carbohydrate 21g 7% Dietary Fiber 5g 21% Sugars 12g Protein 39g 1 lb 99% ground turkey 1 tsp olive oil 4 cup spinach 4 zucchini, sliced into thin planks, about 1/4 inch thick 1 cup mushrooms, sliced 1 cup part skim ricotta 1 egg 4 tbsp Parmesan cheese 1/2 tsp salt 1/2 tsp pepper 1/2 tsp oregano 1/2 tsp dried basil 18 oz canned crushed tomatoes 3/4 cup shredded part skim mozzarella cheese 1 Sprinkle the zucchini slices with salt and let rest for minutes. Pat dry with a paper towel. This helps remove moisture so the lasagna isn't watery. 2 Spray a skillet with cooking spray. Brown the turkey until no longer pink. Season with salt and pepper. Set aside. 3 Heat the olive oil in a skillet over medium heat. Add the spinach and mushrooms. Cook for 5 minutes. Squeeze out any excess moisture and set aside. 4 In a bowl, mix together the ricotta cheese, egg, Parmesan cheese, salt, pepper, oregano, and dried basil. Set aside. 5 Spray the skillet with cooking spray. Add about 1 cup of tomatoes to the bottom. 6 Cover with one layer of zucchini, breaking/cutting if needed. 7 Then layer on half the turkey and mushroom spinach mixture. Season with salt and pepper. 8 Layer on half the ricotta mixture and then sprinkle with 1/4 cup mozzarella. 9 Add another cup of tomatoes. Then make another layer starting with zucchini planks, then the remaining vegetables, the remaining ricotta, then 1/4 cup mozzarella cheese. 5 Freestyle SmartPoints New! Top with the nal layer of zucchini and remaining crushed tomatoes. Sprinkle with last 1/4 cup of mozzarella cheese. Cover and cook over medium heat for 25 minutes. (6 Old SmartPoints ) (9 PointsPlus )

13 Parmesan Pork Chop Prep Time: 10 Min Cook Time: 25 Min Total Time: 35 Min SERVINGS: 4 Serving Size: 6 oz. Calories 294 Calories from Fat 91 Total Fat 10g 16% Saturated Fat 5g 25% Monounsaturated Fat 2g 0% Polyunsaturated Fat 1g 0% Cholesterol 112mg 38% Sodium 404mg 18% Total Carbohydrate 2g 1% Dietary Fiber 1g 2% Sugars 1g Protein 43g 1.33 lbs lean boneless center cut pork chops, trimmed 2 egg whites, whisked 2/3 cup Parmesan cheese 1 tsp Italian seasoning Salt and pepper 1 lemon 1 Preheat the oven to 400 degrees. 2 Season the pork with salt and pepper. Combine the Parmesan and Italian seasoning. 3 Dip the pork in the egg whites and then into the Parmesan mixture. Place on a prepared baking sheet. 4 Bake for minutes until fully cooked and browned. 7 Freestyle SmartPoints New! (7 Old SmartPoints ) (7 PointsPlus )

14 Crispy Balsamic Brussel Sprouts Prep Time: 10 Min Cook Time: 20 Min Total Time: 30 Min SERVINGS: 4 Serving Size: 3/4 cup Calories 105 Calories from Fat 49 Total Fat 5g 8% Saturated Fat 1g 4% Monounsaturated Fat 0g 0% Polyunsaturated Fat 0g 0% Cholesterol 0mg 0% Sodium 326mg 14% Total Carbohydrate 13g 4% Dietary Fiber 4g 18% Sugars 4g Protein 4g 1 lb fresh Brussels sprouts 1.5 tbsp olive oil 2.5 tbsp balsamic vinegar, divided 2 cloves fresh garlic, minced 1/2 tsp salt 1/4 tsp freshly ground black pepper 1 Preheat oven to 450. Cover a baking sheet with aluminum foil and set aside. 2 Rinse sprouts in cool water and then chop o the tough ends. Chop sprouts in half. 3 Whisk together oil, half the balsamic vinegar, minced garlic, salt, and pepper. Drizzle it over the chopped sprouts and then toss to combine. Spread the sprouts out evenly over the baking sheet. 4 Roast for minutes or until the sprouts are tender-crisp. 5 Drizzle with the remaining vinegar, and sprinkle with salt to taste. 2 Freestyle SmartPoints New! (2 Old SmartPoints ) (3 PointsPlus )

15 Thai Basil Ground Beef Bowl Prep Time: 10 Min Cook Time: 15 Min Total Time: 25 Min SERVINGS: 4 Serving Size: 2 cups Calories 300 Calories from Fat 37 Total Fat 12g 18% Saturated Fat 6g 32% Monounsaturated Fat 3g 0% Polyunsaturated Fat 1g 0% Cholesterol 94mg 31% Sodium 521mg 23% Total Carbohydrate 14g 5% Dietary Fiber 5g 21% Sugars 5g Protein 38g 1.33 lbs 95% lean ground beef 4 scallions 2 garlic cloves, minced 1 tbsp fresh ginger, minced 2 cup asparagus, chopped 2 tbsp low sodium soy sauce (or coconut aminos) 2 tsp Asian garlic chili paste (like sambal oelek) 1/4 cup Thai basil 1 cauliflower 1/4 cup onion 1 garlic clove 1 tbsp coconut oil (or olive oil) 1 Prepare the cauli ower rice. Chop the cauli ower into orets and add to a food processor with the onion and garlic. Pulse into ne rice like pieces. You may have to do this in batches depending on your food processor. To cook, saute the cauliflower rice in 1 tbsp. coconut oil over medium heat until soft. You can also microwave it for 4-5 minutes. 2 Add the beef to a hot nonstick skillet over medium high heat. Brown and break up the larger chunks as you go until no longer pink. 3 Add in the garlic, ginger, green onions, and asparagus. Cook until the asparagus is just tender, about 3-4 minutes. 4 Add the soy sauce, chili paste, and basil. Cook for 30 seconds and remove from heat. Taste and season as needed with additional soy or chili sauce. 5 Serve the Thai Basil Beef over the cauliflower rice. 6 Freestyle SmartPoints New! (6 Old SmartPoints ) (8 PointsPlus )

16 Shortcut Chicken Cordon Bleu Prep Time: 10 Min Cook Time: 25 Min Total Time: 35 Min Note: This recipe has extra servings for planned leftovers. SERVINGS: 5 Serving Size: 1 chicken breast (178g) Calories 246 Calories from Fat 70 Total Fat 8g 12% Saturated Fat 3g 13% Monounsaturated Fat 1g 0% Polyunsaturated Fat 0g 0% Cholesterol 81mg 27% Sodium 391mg 17% Total Carbohydrate 5g 2% Dietary Fiber 1g 3% Sugars 1g Protein 37g 1.25 lbs boneless skinless chicken breast 5 slices deli ham, 96% fat free 5 slices low fat Swiss cheese (1 oz.) 1 tbsp butter 1/4 cup almonds, crushed 1/2 tsp garlic powder 1/2 tsp oregano Salt and pepper 1 Preheat the oven to 350 degree 2 Spray a baking dish with cooking spray. 3 Cut the chicken breasts into 5 pieces and pound them out to uniform thickness. Season the chicken breasts with salt and pepper and place in baking dish. 4 Top with ham (folded if needed) and cheese. 5 Melt butter in the microwave and toss together the almonds, garlic powder, and oregano. Sprinkle on top of the chicken. 6 Bake for minutes or until chicken is cooked through. If desired, broil for last 2 minutes for an extra crispy top. 3 Freestyle SmartPoints New! (5 Old SmartPoints ) (6 PointsPlus )

17 Simple Roasted Asparagus Prep Time: 5 Min Cook Time: 10 Min Total Time: 15 Min 1 lb asparagus, cleaned and trimmed 1 tbsp olive oil salt and pepper 1 Preheat the oven to 400 degrees. Toss the asparagus with olive oil, salt, and pepper. Place on a baking sheet sprayed with cooking spray or covered in foil. SERVINGS: 4 Serving Size: 4 oz. 2 Roast for 8-12 minutes until tender crisp. Calories 53 Calories from Fat 32 Total Fat 4g 6% Saturated Fat 1g 3% Monounsaturated Fat 0g 0% Polyunsaturated Fat 0g 0% Cholesterol 0mg 0% Sodium 2mg 0% Total Carbohydrate 5g 2% Dietary Fiber 3g 10% Sugars 2g Protein 3g 1 Freestyle SmartPoints New! (1 Old SmartPoints ) (1 PointsPlus )

18 Mashed Butternut Squash Prep Time: 10 Min Cook Time: 35 Min Total Time: 45 Min 1.5 lbs butternut squash, peeled, seeded, and cubed Salt and pepper 1.5 tbsp butter 1 Preheat the oven to 400 degrees. Cut the squash in half and remove seeds. Wrap each half in foil. 2 Bake for minutes or until tender. SERVINGS: 4 Serving Size: 2/3 cup 3 Scoop out squash with a spoon. Mash with the butter. Season with salt and pepper. Calories 115 Calories from Fat 40 Total Fat 5g 7% Saturated Fat 3g 14% Monounsaturated Fat 0g 0% Polyunsaturated Fat 0g 0% Cholesterol 12mg 4% Sodium 7mg 0% Total Carbohydrate 20g 7% Dietary Fiber 4g 14% Sugars 4g Protein 2g 2 Freestyle SmartPoints New! (2 Old SmartPoints ) (3 PointsPlus )

19 Baked Blackened Tilapia Prep Time: 5 Min Cook Time: 15 Min Total Time: 20 Min Note: This recipe has extra servings for planned leftovers. SERVINGS: 5 Serving Size: 6 oz. Calories 193 Calories from Fat 80 Total Fat 8g 14% Saturated Fat 5g 23% Monounsaturated Fat 0g 0% Polyunsaturated Fat 0g 0% Cholesterol 91mg 30% Sodium 388mg 17% Total Carbohydrate 4g 1% Dietary Fiber 2g 8% Sugars 0g Protein 29g 1 2/3 lbs tilapia 2.5 tbsp butter (or olive oil or ghee) 2.5 tbsp paprika 2 1/2 tsp onion powder 1 1/2 tsp black pepper 1 1/2 tsp chili powder 3/4 tsp oregano 3/4 tsp dried thyme 3/4 tsp garlic powder 3/4 tsp salt 1 Preheat the oven to 425 degrees. 2 Place the sh in a baking dish sprayed with cooking spray. Melt the butter and brush or drizzle onto of the fish. 3 Mix together the spices to create the blackening rub. Coat on one side for a milder avor or on both sides for a spicier avor. You may have some extra seasoning. 4 Bake for minutes until fish flakes easily with a fork. 3 Freestyle SmartPoints New! (4 Old SmartPoints ) (5 PointsPlus )

20 Chili Roasted Carrots Prep Time: 5 Min Cook Time: 25 Min Total Time: 30 Min SERVINGS: 4 Serving Size: 3/4 cup Calories 105 Calories from Fat 36 Total Fat 4g 6% Saturated Fat 1g 3% Monounsaturated Fat 0g 0% Polyunsaturated Fat 0g 0% Cholesterol 0mg 0% Sodium 127mg 6% Total Carbohydrate 18g 6% Dietary Fiber 5g 20% Sugars 8g Protein 2g 1.5 lbs carrots, chopped 1 tbsp olive oil 3/4 tsp chili powder 3/4 tsp cumin 2 tbsp lime juice 2 tbsp cilantro 1 Preheat the oven to 400 degrees. 2 Toss the carrots with olive oil, chili powder, cumin, salt, and pepper. Lay flat on a prepared baking sheet. 3 Roast for minutes until lightly brown and tender, stirring once. Remove from oven and toss with lime juice and cilantro. 1 Freestyle SmartPoints New! (1 Old SmartPoints ) (3 PointsPlus )

21 Roasted Garlic Broccoli Prep Time: 5 Min Cook Time: 20 Min Total Time: 25 Min SERVINGS: 4 Serving Size: 1 cup Calories 75 Calories from Fat 21 Total Fat 3g 4% Saturated Fat 0g 2% Monounsaturated Fat 0g 0% Polyunsaturated Fat 0g 0% Cholesterol 0mg 0% Sodium 351mg 15% Total Carbohydrate 12g 4% Dietary Fiber 5g 18% Sugars 3g Protein 5g 1.5 lbs broccoli 2 garlic cloves, minced 1.5 tsp olive oil 1/2 tsp kosher salt 1/4 tsp black pepper Cooking spray 1 Preheat the oven to 400 degrees. 2 Toss the broccoli with the olive oil, garlic, salt, and pepper. 3 Spread out the broccoli on a baking sheet sprayed with cooking spray. Make sure they are in one layer. Spray with a bit more cooking spray on top. 4 Roast for minutes until just browned. 1 Freestyle SmartPoints New! (1 Old SmartPoints ) (1 PointsPlus )

22 Low Carb Greek Tostadas with Turkey Prep Time: 5 Min Cook Time: 20 Min Total Time: 25 Min SERVINGS: 4 Serving Size: 2 tostadas Calories 378 Calories from Fat 130 Total Fat 15g 22% Saturated Fat 3g 13% Monounsaturated Fat 0g 0% Polyunsaturated Fat 0g 0% Cholesterol 90mg 30% Sodium 1511mg 66% Total Carbohydrate 47g 15% Dietary Fiber 26g 103% Sugars 7g Protein 56g 8 low carb tortillas (or low carb pitas) 1 tbsp olive oil 1.33 lbs 99% lean ground turkey 2 garlic cloves, minced 1.5 tsp dried oregano 1 tsp salt 1 tsp pepper 1/2 tsp dried thyme 2 cup cherry tomatoes, quartered 2 cup cucumbers, chopped 1/2 cup red onion, diced 2 tbsp lemon juice 2 tbsp red wine vinegar 2 tbsp fresh dill 1/2 cup reduced fat feta cheese 1 Heat the olive oil over medium high heat. Add the turkey. Break up the turkey and cook for 6-8 minutes until browned and cooked through. Add the garlic, salt, pepper, oregano, and thyme. Cook for 1-2 minutes until fragrant. 2 Toss together the cucumbers, tomatoes, red onion, lemon juice, red wine vinegar, and dill. Season with salt and pepper. Be careful with the salt since you will be adding feta to the tostadas. 3 Toast the tortillas in the oven or toaster oven until crispy. For oven, place directly on rack of a 400 degree oven for 5-6 minutes. 4 Top tortillas with turkey, cucumber and tomato salad, and feta cheese. 4 Freestyle SmartPoints New! (7 Old SmartPoints ) (12 PointsPlus )

23 The Basics: What a Slender Kitchen Membership Includes Since every household is different, we provide three meal planning options included in your membership. That way you can pick the meal planner that works for you and change if you ever need something different in the future. Option 1: Interactive Meal Planner Best for someone who wants ideas for all of their meals but may want to make changes based on family size, dietary preferences, or schedules. Start with our suggested healthy, low carb, or vegetarian meal plan. Choose your plan and set the number of servings in your Settings. Use our simple interactive weekly meal plan calendar to adjust the meal plan for your family s needs. You can delete meals you don t need, add new recipes you want to try, and even add your own items/recipes. Download your updated meal plan and shopping list. Option 2: Build Your Own Meal Plans Best for someone who wants full control of their meal plan and is looking for a tool to make it easier to create the meal plan and shopping list. Use the simple interactive meal planner to create your meal plan from scratch. Choose from our database of thousands of recipes (or add your own recipes!) to create your own custom meal plan. Just drag and drop recipes into the calendar and we ll make your custom shopping list, calculate nutritional info, and create your printable meal plan. Option 3: Ready Made Meal Plans Best for someone who wants a ready made solution that tells them exactly what to cook and shop for each week. Choose the pre-made healthy, low carb, or vegetarian meal plans and whether you want a complete plan (breakfast, lunch, and dinner) or Dinners Only. With one click, download the plan and you re ready to eat healthy all week. Each plan comes with categorized shopping list, fallback meals, and all the nutritional info. Accessing each option is easy. 1. Make sure you are logged in. 2. Under the Meal Plans menu, choose Weekly Meal Planner to use the interactive meal planner or build your own meal plans. Choose Ready Made Meal Plans for pre-made meal plans. 3. If you choose to build your own meal plan, turn off the Suggestions in the Settings or at the top of the meal planner.

24 How it Works To help you make the most of your meal plan, we encourage you to watch a brief video to make sure you have a great experience and check out the Quick Start Guide. Don t hesitate to reach out if you have questions. Other Helpful Info New meal plans come out every Thursday to make sure you have plenty of time to prepare and shop before the week starts. As a member you get access to all our meal plans and options. You can switch between plans as often as you like. All meal plans include nutritional information and the option to show Weight Watchers SmartPoints. You can choose to set calorie goals or not.

25 We love leftovers and often utilize them for lunch in our meal plans for easier meal prep. Our interactive meal planner lets you add leftovers to your meal plan in one simple step. Ready Made Meal plans come for 2 or 4 people and are available as complete plans or dinner only. For those using the interactive meal planner or build your own meal plan options, use the Settings to control the number of servings you want, which plan you would like to utilize, calorie settings, and more. Plans do auto-renew but you can cancel at any time from your profile page. Common Questions 1. What is the difference between the Ready Made Meal Plans and interactive meal planner? The Ready Made Meal Plans are exactly that meal plan PDFs that contain a complete (or dinner only) meal plan with all the recipes you need, a categorized shopping list, and nutritional information. It is a flat file that can only be altered the old fashioned way, with paper and pencil. The interactive meal planner allows you to make changes to the weekly meal plan using an easy drag and drop calendar. Each week you get a suggested meal plan automatically loaded into the calendar that is adjusted to your desired number of servings. Then you can make changes to the meal plan based on your preferences and needs by adding/removing recipes and items. It gives you the control to make the meal plan work better for you. Once you finish, you automatically get a shopping list and printable meal plan that reflects the changes you made. 2. How do I swap out a recipe? What if I am going out to eat or don t plan on cooking? When using the interactive meal planner, just click on the title of the meal you would like to change (i.e. breakfast). Then use the X or trash can icon to remove the recipes you don t want to use. If you aren t planning on cooking that night, just leave it blank. If you want to add a new recipe, just drag in a new recipe from your Favorites or Recipe Queue. 3. How do I add leftovers to my meal plan? We love leftovers and know that many of our members do as well so we wanted to make sure it was easy to incorporate them in the meal plans. To add leftovers to your meal plan, simply drag the same recipe into your meal plan more than once. When you add the recipe a second (or third or fourth) time and choose Use Leftovers, the original recipe will automatically be adjusted to include the extra servings you need.

26 4. How do I switch between meal plans? Switching between meal plans is easy. You can either switch plans in your Settings or use the drop down menu at the top of the weekly meal plan to change the plan you see. 5. Where do I download the meal plans? Ready Made Meal Plans can be downloaded here. To download your meal plan from the interactive meal planner, simply click the Download Meal Plan box on the left side bar next to the weekly meal plan. 6. Does the meal planner automatically update when I make changes to my meal plan? Absolutely! Any time you make changes to your meal plan, the shopping list and downloadable meal plan are automatically updated as well. 7. What do I do if I have food allergies or my family doesn t like a meal? If you have food allergies, picky eaters, or specific dietary preferences then the interactive meal planner will be your best option. Simply delete any recipes that won t work for your needs and drag in a new recipe that will. 8. How do I access previous meal plans? For Ready Made Meal Plans, you will have access to the current week as well as the previous three weeks. We recommend saving the meal plans if you would like to access older plans. For the interactive meal planner, all your meal plans are saved in the Meal Plan Archive, which can be found under the Meal Plans menu when you are logged in. You can access them at any time. 9. How do I add my own recipes into the meal planner? If you have a family favorite recipe or meal you want to add to your meal planner, simply enter it here. Once you enter the recipe, we will calculate the nutritional information for you and you once the recipe has been approved. Then you can add it to your meal plans at any time. 10. How do I save recipes to my Favorites or Recipe Queue? Saving recipes to your Favorites and Recipe Queue makes meal planning much more efficient. To save recipes to these areas when browsing the website, simply click on the + in the corner of any recipe photo and choose the heart icon to save to Favorites or the arrow icon to save to your Recipe Queue.

27 Tips and Tricks from our Meal Planning Members The best advice for making the most of our meal plans comes directly from our members. Check out their tips and tricks below. Don t forget to save recipes to your Favorites and Recipe Queue! I can t tell you how much time this saves me when I need to swap out a recipe in the meal planner. Every time I am on the website and see a recipe I think my family would like, I immediately save it and then I am never stuck searching for recipes. - Donna Try new recipes and food! One of the best things about Slender Kitchen meal plans is that it opens you up to try all kind of new foods and recipes. My family has tried so many new recipes that we love and had we not been willing to be a little adventurous, this never would have happened! - Sam Watch the videos! I am not the most tech savvy person and struggled a lit bit to understand the interactive meal planner at first. Then I watched one overview video and all the sudden everything made sense! Watch, watch, watch! - Kat Spend some time every Sunday prepping for the week. I save so much time by prepping meals and side dishes ahead of time. Always prep your veggies and get everything organized on Sunday. It truly will save you during the week when things always get busier than expected. -Karen Each week I spend a few minutes checking off items I already have on the Shopping List. It seems like such a simple step and only takes a couple minutes but I can t tell you how many times I was buying spices and ingredients I actually already had! - James