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 accuracy or suitability for WW members. See bottom of Meal Plan for more detail. Snack #1 (S1) Trail Mix Breakfast #1 (B1) List Assumes 3 Days Breakfast Tacos Top 2 corn tortillas with 1 Tbsp. salsa and 2 Tbsp. shredded 2% reduced fat cheddar cheese. Heat in the microwave until the cheese is melted, about 20 seconds. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add 1/2 cup Egg Beaters and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos. Makes 1 servings @ 3 Points+ per serving Breakfast Tacos 3 Orange 0 Total Points+/Meal 3 Calories: 198 Fat: 2.1 Carbs: 16.3 Fiber: 2.3 Protein: 17.9 Note: Due to Zero Point orange in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Lunch #1 (L1) List Assumes 5 Days In bowl, mix together 2/3 cup dried banana chips (unsweetened), 1/2 cup dried cranberries (like Craisins), 1/2 cup roasted, salted sunflower seeds, and 1/3 cup mini chocolate chips. Makes 8 servings @ 3 Points + per serving Although this recipe makes enough for 8 days, you'll need to hide it. Kids will gobble it! Trail Mix 3 Banana 0 Total Points+/Snack 3 Calories: 193 Fat: 4 Carbs: 40.7 Fiber: 4.4 Protein: 2 Note: Due to Zero Point banana in this snack, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Tuna with Wild Rice Salad List Assumes 5 Days Prepare one package Long Grain and Wild Rice according to package directions (with seasoning packet), omitting fat (you can do this up to a day ahead). Combine the cooked rice, 2 (6 ounce) cans low sodium albacore tuna in water (drained), 1 (14 ounce) can quartered artichoke hearts (drained and chopped), 1 (4.5 ounce) jar sliced mushrooms (drained) in a large bowl; toss gently. In a separate small bowl, combine 1/3 cup sliced green onions, 2 Tbsp. white vinegar, 1 Tbsp. olive oil, 2 tsp. dijon mustard and 1/4 tsp. pepper; stir with a whisk until blended. Add dressing to tuna mixture, tossing gently. Serve each salad on top of 2 romaine lettuce leaves topped with 1/3 cup diced tomatoes. Makes 5 (1 cup) servings @ 6 Points+ per serving Calories: 238.4 Fat: 4 Carbs: 35 Fiber: 1.8 Protein: 18 Snack Ideas Breakfast Lunch Desserts Snack #2 (S2) Blueberries and Almonds Top 2/3 cup frozen (thawed) unsweetened blueberries with 1 Tablespoon sliced or slivered almonds and a squirt of honey. Calories: 87 Fat: 3.6 Carbs: 13.7 Fiber: 3.5 Protein: 2 Makes 1 servings @ 2 Points + per serving Breakfast #2 (B2) Baked Oatmeal List Assumes 4 Days *Preheat oven to 325. In a small bowl filled with hot water, allow 1/8 cup dried cranberries (like Craisins), to soak for about 5 minutes until nice and plump. Drain. In a medium bowl, mix together 1 cup rolled oats, 3/4 tsp. baking powder, 1/3 tsp. salt and plumped cranberries. Set aside. *In another bowl, whisk together 1 egg, 2 Tbsp. Egg Beaters, 1 cup 1% milk, 1/4 tsp. vanilla extract, 1.5 Tbsp Splenda brown sugar blend (or 3 Tbsp light brown sugar), and 1/2 tsp. ground cinnamon. Pour over dry mixture and gently stir to combine. Lightly spray 6 muffin tins with cooking spray or use cupcake liners. Spoon batter evenly into each (6) muffin liner/tins. Batter will be sloppy. Bake 30 minutes; test with a toothpick to make sure it is dry in the middle. Serve warm or slightly cooled. Refrigerate or freeze any leftovers Makes 6 (1/2 cup) servings @ 3 Points+ per serving Baked Oatmeal 3 1/2 grapefruit 0 Total Points+/Meal 3 Calories: 166.9 Fat: 3.6 Carbs: 32.3 Fiber: 3.9 Protein: 5.9 Note: Due to Zero Point grapefruit in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Lunch #2 (L2) Rice Cake Pizza List Assumes 2 Days List Assumes 2 Days Preheat broiler. Place 1 (9 oz) lightly salted rice cake on a baking sheet. In small bowl, toss 2 Tbsp. lower sodium tomato sauce with 1/4 cup cooked chicken breast (planned leftovers from Hawaiian Chicken night); Top rice cake with chicken mixture. Sprinkle with 1/4 cup shredded part skim mozzarella cheese. Broil 2 Makes 1 serving @ 6 Points + per serving minutes or until cheese melts. Rice Cake Pizza 6 1 cup carrot sticks 0 Total Points+/Meal 6 Calories: 217.2 Fat: 7.8 Carbs: 23.3 Fiber: 1 Protein: 19.5 *Strawberry Pie: Place 6 ounces 1/3 less fat cream cheese (softened), 1/3 cup powdered sugar and 3/4 teaspoon vanilla extract in a medium bowl; beat with a mixer at medium speed until smooth. Fold in 2 cups frozen fat free whipped topping (thawed). Carefully spread over bottom of pre made Oreo or chocolate crust. Place 2 tablespoon seedless strawberry or raspberry fruit spread in a large microwave safe bowl; microwave at HIGH 10 seconds or until softened. Add 1 tablespoon fresh lemon juice; stir with whisk until smooth. Add 1 pound strawberry halves; toss to combine. Arrange berries over pie. Chill for 30 minutes before serving. Makes 10 servings @ 6 Points+ per serving. Calories: 294 Fat: 8.2 Carbs: 33.2 Fiber: 1.4 Protein: 3.4 *Frosted Vanilla Cake: Preheat oven to 350 degrees. Spray a 9" round cake pan with nonstick spray. *To make frosting, (in medium bowl) combine 3 tbsp. Jell O Sugar Free Fat Free Vanilla Instant pudding mix, 3 Tbsp. Splenda or 4 tsp. Truvia and 1/2 tsp. vanilla extract. Add 3 tbsp. cold water and stir vigorously until smooth and slightly thickened. Add 1 1/2 cups Cool Whip Free (thawed) and 3/4 cup fat free cream cheese, room temperature and stir until smooth. Cover and refrigerate. *To make cake, in a large bowl, thoroughly mix half of an 18.25 oz. box (about 1 3/4 cups) moist style white cake mix with 3/4 tsp. baking powder. Add 1 cup diet lemon lime soda (or club soda) and 1 tsp. vanilla extract; whisk until completely smooth. Place 4 egg whites in another medium bowl. With a handheld electric mixer set to medium speed, beat until fluffy,1 2 minutes. Gently but thoroughly fold egg whites into cake mixture. Pour batter into the cake pan. Bake until a toothpick inserted into the center comes out clean, about 25 minutes. Allow to cool. Frost cooled cake with chilled frosting. Refrigerate leftovers. Makes 8 servings @ 5 Points+ per serving. Calories: 192 Fat: 3 Carbs: 35 Fiber: 0 Protein: 6 Dinner On Next Page http://shrinkingonabudgetmealplan.com/mealplans/blsd42754 1/1
2/7/2016 Week42754P 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 accuracy or suitability for WW members. Dinner Dinner #1 (D1) Hawaiian Chicken Double Duty/Plan Ahead Cherry Tomatoes: Heat 2 teaspoons olive oil in a large non stick skillet over medium heat. Add 1 pint cherry tomatoes, 1 teaspoon dried italian seasoning, 1/4 teaspoon salt and 1/8 teaspoon black pepper to skillet. Cook, shaking skillet occasionally, until tomatoes are blistered and shiny (about 5 minutes) Sprinkle with 1/4 cup chopped parsley Makes 4 servings @ 1 Points+ Calories: 40 Fat: 2.3 Carbs: 5 Fiber: 0 Protein: 0 Dinner #2 (D2) Asian Chicken Salad Double Duty/Plan Ahead Desperation Dinner This is a Meal In One and requires no sides. Dinner #3 (D3): Diner Style Meatloaf *Parslied Potatoes: Scrub and either half (if small) or quarter 1 pound red potatoes and place in microwave safe dish. Add 2 Tablespoons water and cover. Microwave on high 8 10 minutes or until tender. Immediately toss with 4 teaspoons olive oil, 1/2 cup finely chopped parsley, 1/2 teaspoon garlic powder, and 1/2 teaspoon salt and peppe Makes 4 servings @ 3 Points+ Calories: 121.3 Fat: 4.7 Carbs: 18 Protein: 2.1 Fiber: 1.9 *Zucchini Sticks: Coat a nonstick skillet with cooking spray. Add 1 tsp. olive oil and place over medium high heat until hot. Add 3 medium zucchini, sliced lengthwise into stick like strips; Sprinkle with 1 teaspoon Mrs. Dash Original or Garlic and Herb seasoning. Saute 4 minutes until tender. Makes 4 servings @ 1 Point+ Calories: 36 Fat: 1.4 Carbs: 2.6 Protein:.6 Fiber: 1.9 Dinner #4 (D4): Tilapia with Vegetables Couscous: Prepare 1 (10 oz) package of couscous according to package directions (using olive oil) along with spice packet. Makes 6 servings @ 5 Points+ Calories: 180 Fat: 3.7 Carbs: 4.6 Fiber: 2.5 Protein: 7.68 Dinner #5 (D5): Kicky Bean Burrito Southwestern Corn: Heat 1 Tablespoon canola oil in a large nonstick skillet over medium high heat. Add 1 large red bell pepper (diced) and 3 cups frozen (thawed) corn kernels; cook 4 5 minutes, stirring occasionally, until just tender. Stir in 1 teaspoon chili powder and 1/2 teaspoon ground cumin and ¼ teaspoon salt; cook for 30 seconds more. Add 1 small can diced fire roasted chilis (drained), stirring, until heated through, about 2 minutes more. Makes 6 (2/3 cup) servings @ 2 Points+ Calories: 98 Fat: 3 Carbs: 16 Fiber: 3 Protein: 2 Dinner #6 (D6): Skinny BLT Pears in Lemon: In medium bowl, whisk 2 teaspoons honey into 1/4 cup lemon juice until honey is dissolved. Slice 4 pears and toss with lemon juice. Makes 4 servings @ 0 Points+ Calories: 115.4 Fat:.4 Carbs: 29.1 Fiber: 2.6 Protein: 1.7 Dinner #7 (D7): ItalianTortilla Pie Snow Peas: Place (2) 6 ounce packages frozen snow peas in a microwave safe bowl. Microwave at high 3 4 minutes or until desired degree of tender. Makes 4 servings @ 0 Points+ Calories: 36 Fat:.2 Carbs: 6.4 Fiber: 2.2 Protein: 2.3 http://shrinkingonabudgetmealplan.com/mealplans/week42754p.html 1/1
2/7/2016 Grocery42754 Shrinking On A Budget Grocery List Week of 2/6 2/13 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 baking powder (B2)(DES2) cinnamon (B2) light brown sugar or Splenda brown sugar blend (B2) vanilla extract (B2)(DES1)(DES2) white vinegar (L1) dijon (L1) olive oil (L1)(D1)(D2)(D3)(D4)(D5) garlic powder (D3) nonstick spray (DES2) Splenda, sugar or Truvia (DES2)(D2) balsamic vinegar (D1)(D6) Mrs. Dash Original or Garlic and Herb (D3) italian seasoning (D5)(D7) ketchup (D1)(D3) soy sauce (D1) ground ginger (D1) red wine vinegar (D2) spicy brown mustard canola oil (D3)(D5) oregano (D4) chili powder (D5) (3.5 cups) Cool Whip Free (DES1)(DES2) (2) 6 ounce packages frozen snow peas (D7) Health Food 2/3 cup unsweetened dried banana chips (S1) Non Food Muffin liners (B2)(MAH) wide heavy duty foil (D1)(MAH) Produce (3) banana (S1) (2 bunches)parsley (D1)(D3)(D5)(D7) 2 heads garlic (D1)(D3)(D5)(D7) 1 pound red potatoes (D3) (1.5 cups) grapes (S2) (3) oranges (B1) (2) grapefruits (B2) green onions (L1)(D5) large head romaine lettuce (L1)(D5)(D6) 6 medium tomatoes (L1)(D5)(D6) 1 pound carrots or carrot sticks (L1) (2)lemon (DES1)(D4) (3 pounds) strawberries (DES1)(D6) (1 pound) asparagus (D1) 4 5 zucchini (D3) 2 yellow squash (D4) 2 pints cherry tomatoes (D4)(D5) orange (D1) 8 cups bagged salad (field greens or whatever is on sale)(d2) (2) red onion (D2)(D4) 8 ounce package mushrooms (2) onions (D3)(D7) 24 green beans (D4) avocado (D6) Baking/Spices Breakfast/Cereals (1 cup) rolled oats (B2) Dry Goods/Boxed/Bagged (1 cup) dried lightly salted sunflower seeds (S1)(S2)(D2) Long Grain and Wild Rice (like Uncle Ben's) (L1) (10 oz) package couscous (D4) 2 regular sized bags boil in bag rice (D1) Canned/Jars 2 (6 ounce) cans low sodium albacore tuna in water (L1) 1 (14 ounce) can quartered artichoke hearts (L1) 1 (4.5 ounce) jar sliced mushrooms (L1) (1/2 cup) lower sodium tomato sauce (like Hunts)(L2) small can small black olive (D4) (15 ounce) can lower sodium black beans (D5) (15 ounce) can light kidney beans (D5) (14 1/2 ounces) Italian diced tomatoes (D7) Condiments/Sauces/Dressings Dairy (2/3 cup) fat free salsa (B1)(D5) strawberry or raspberry fruit spread (DES1)(MAH) (10 ounces) 1/3 less fat cream cheese (S2)(DES1) (2 cups) 2% sharp cheddar cheese (B1)(D5)(D7) (1.75 cups) Egg Beaters (B1)(B2) (6) egg (B2)(DES2)(D3) (1 cup) 1% milk (B2) (3/4 cup) fat free cream cheese (DES2) 1/2 cup (2 ounces) crumbled blue cheese (D2) (8 ounces) part skim mozzarella (L2)(D3)(D7) (1/2 cup) reduced fat sour cream (D5) (3/4 cup) part skim ricotta cheese (D7) (6 oz) lemon low fat yogurt (D6) Drinks (1 cup) diet lemon lime soda or club soda (1/2 cup) pineapple juice (D1) Meat/Seafood Bread (1 1/8 cup) Craisins (S1)(S2)(B2) (1/3 cup) mini chocolate chips (S1) (MAH) (1/3 cup) powdered sugar (DES1)(MAH) Oreo or chocolate crust (DES1) Jell O Sugar Free Fat Free Vanilla Instant pudding mix (DES2) 18.25 oz. box (about 1 3/4 cups) moist style white cake mix (DES2) dry breadcrumbs (unseasoned if you have to buy) (D3)(MAH) Snacks/Chips/Cookies/Crackers (1)pack (9 oz size) lightly salted rice cakes (S2)(L2) (2.5 pounds) boneless skinless chicken breast (L2)(D1)(D2) 1 pound 99 percent fat free ground turkey (D3) (12 oz) turkey bacon (D3)(D6) 1 pound tilapia fillets (D4) 1/2 pound lean ground beef (D7) (freeze rest for use later) (6) corn tortillas (B1) lite whole wheat bread (D3)(D6) (10 inch) reduced fat flour tortillas (D5)(D7) http://shrinkingonabudgetmealplan.com/grocery42754.html 1/1
2/7/2016 HawaiianChicken2 Double Duty/Plan Ahead: Cook an extra pound of chicken breasts for use with Asian Chicken Salad. Just don't apply baste to the planned leftovers. Hawaiian Chicken and Rice Double Duty/Plan Ahead Kid's Choice *Points+ Value: 6 Calories: 247 Fat: 1.8 Carbs: 25.2 Fiber:.5 Protein: 29.9 Servings: 4 1/2 cup pineapple juice (empty juice from cans of pineapple you'll be having for a side dish. Refrigerate pineapple) 3 tablespoons ketchup 3 tablespoons lower sodium soy sauce 1/2 teaspoon ground ginger 3 garlic cloves, minced 4 (5 ounce) skinless, boneless chicken breast halves (plus 15 ounces for use in Asian Chicken Salad) Cooking spray 1.5 teaspoons salt, divided 1 teaspoon black pepper (divided) 2 regular sized bags boil in bag rice 1/2 teaspoon grated orange rind 1/4 cup chopped fresh parsley If chicken breasts are large, divide into 5 ounce portions. Put thicker breasts in a zip top bag and pound until even thickness with thinner pieces. Combine pineapple juice, ketchup, soy sauce, ginger and garlic. Reserve 1/4 cup marinade; place remaining marinade in a zip top plastic bag. Add all chicken (even chicken you'll be reserving for Asian Chicken Salad) to bag; seal. Chill 4 hours or overnight. Prepare boil in bag rice according to package directions. Remove rice from bag and pour into medium bowl. Stir in salt, ground ginger, parsley and grated orange rind. Cover to keep warm. Preheat oven to 450. Line a baking sheet with foil and spray with non stick cooking spray. Add all chicken to prepared pan. Baste chicken you'll be using tonight with 2 Tbsp. reserved marinade. Cook 8 minutes. Turn chicken over; baste chicken you'll be using tonight with remaining 2 tablespoons reserved marinade. Do not baste chicken you'll be using for Asian Chicken Salad. Cook another 8 minutes or until temperate reaches 160. Plate and tent with foil to continue cooking chicken for the last 5 degrees. Serve tonight's Hawaiian Chicken over rice. Allow chicken you'll be reserving for Asian Chicken Salad to cool slightly, then refrigerate (or freeze if you will not be using within 3 days) Cooking Tips: This recipe creates a very moist and tender chicken. Don't skip the step of making sure chicken breasts are even size and thickness. It makes a big difference. Don't marinate for more than 8 hours or the chicken will being to cook from the acid of the pineapple juice. I usually throw in the bag the morning I'll be cooking it for dinner. Picky Eater/Non Dieter Tips: Kids LOVE this chicken even picky eaters. But you can always leave one breast un marinated. But at least have them try a bite. If opting for plain chicken for picky eaters, make extra as an option on Asian Chicken Salad night. *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. http://shrinkingonabudgetmealplan.com/mprecipes/hawaiianchicken2.html 1/2
2/7/2016 HawaiianChicken2 http://shrinkingonabudgetmealplan.com/mprecipes/hawaiianchicken2.html 2/2
2/7/2016 AsianChickenSalad Double Duty/Plan Ahead: Use extra chicken you grilled on Hawaiian Chicken night. Asian Chicken Salad Meal In One Fake Out/Take Out *Points+ Value: 9 Calories: 332 Fat: 11.5 Carbs: 25.2 Fiber: 4.6 Protein: 29.5 Servings: 4 14 ounces cooked (planned leftover) Hawaiian Chicken 1 package Ramen noodles (you won't use seasoning packet) 1/2 cup slivered or sliced almonds 7 cups spinach leaves (halve leaves if large) 1 teaspoon canola oil 4 green onions 1 cup mandarin oranges in juice 1/2 cup Newman s Own Lite Low Fat Sesame Ginger Dressing Tear or shred chicken from Hawaiian Chicken night into small pieces. Microwave on high for one minute just to take chill off. In medium sauté pan over medium heat add oil. Crumble ramen noodles (without seasoning packet) and add to pan along with almond slices. Lightly brown for 1 2 minutes and remove from heat. Place spinach in a large bowl. Thinly slice green onions and add to spinach. Add Mandarin oranges and shredded chicken. Drizzle with salad dressing; toss, and serve. Cooking Tips: Do not take your eye off the ramen noodles/almonds. They will cook very, very quickly and can easily burn. Picky Eater/Non Dieter Tips: Serve their chicken by itself. Sides can be mandarin oranges and a spinach salad with their favorite dressing. They might enjoy the salad dressing as a dipping sauce. *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. http://shrinkingonabudgetmealplan.com/mprecipes/asianchickensalad.html 1/1
2/7/2016 BaconWrappedMeatloaf Double Duty/Plan Ahead: Leftovers freeze well. You'll be using the bacon for two meals this week. Cook in oven all at once and refrigerate what you don't use tonight (see instructions in Cooking Tips) Diner Style Meatloaf Comfort Food Lightened Up Freezer Friendly Sunday Dinner Worthy *Points+ Value: 5 Calories: 194 Fat: 7 Carbs: 13 Fiber: 2 Protein: 21 Servings: 8 (leftovers freeze well) Olive oil, for greasing pan 1/4 cup ketchup 1 tablespoon spicy brown mustard 1 pound 99 percent fat free ground turkey 1/4 cup dry unseasoned bread crumbs (or seasoned if you already have them) 1/4 cup 2% milk 3 ounces shredded part skim mozzarella cheese 3 slices turkey bacon, cooked but still soft and roughly chopped (see Double Duty Tips) 3 slices lite whole wheat bread torn into small chunks 1 large egg white 2 teaspoons canola oil 2 cloves garlic, finely chopped One 8 ounce package mushrooms, coarsely chopped 3/4 cup frozen (thawed) chopped onion 1 teaspoon salt 1 small zucchini, shredded Preheat the oven to 350 degrees F. Lightly grease a 9 by 5 inch loaf pan with olive oil. Combine the ketchup and mustard in a small bowl and set aside. Mix together the ground turkey, breadcrumbs, milk, cheese, turkey bacon, bread and egg white in a large bowl. Heat the oil in a large nonstick skillet over medium high heat. Add the mushrooms, onions, garlic and salt and cook, stirring occasionally, until the vegetables are very tender, 5 to 7 minutes. Stir in the zucchini until softened, about 3 minutes. Remove from the heat and let cool slightly. Toss the vegetables and ground meat together gently to combine, and then stir in most of the ketchup and mustard. Shape the meatloaf into the pan and spread the remaining ketchup and mustard on top. Bake until an instant read thermometer inserted into the center of the loaf registers 160 degrees F, 30 to 40 minutes. Let stand 10 minutes before slicing into 8 pieces. Cooking Tips: You'll need the turkey bacon for Guilt Free BLT as well, so you can go ahead and cook the whole pack of turkey bacon in the oven. Simply line a cookie sheet with foil, lay bacon out flat and cook in a preheated 400 degree oven for about 10 minutes, flip and cook for another 5 minutes. The bacon won't be super crispy, but you don't want it to be for this recipe. You want it to be cooked but not crispy at all. If you don't have a loaf pan, line a cookie sheet with foil and shape the loaf on the foil. Picky Eater/Non Dieter Tips: Chop the mushrooms more finely. You can even put the mushrooms and zucchini in a food processor together for a superfine chop. Serve with ketchup. Top with their favorite cheese and microwave until cheese is melted. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not http://shrinkingonabudgetmealplan.com/mprecipes/baconwrappedmeatloaf 1/2
2/7/2016 BaconWrappedMeatloaf 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. http://shrinkingonabudgetmealplan.com/mprecipes/baconwrappedmeatloaf 2/2
2/7/2016 tilapiawithsummervegl Tilapia with Vegetables Grill Friendly *Points+ Value: 5 Servings: 4 Calories: 181 Fat: 7 Carbs: 8 Fiber: 2 Protein: 24 1 cup quartered cherry tomatoes 1 cup diced summer squash 1 cup thinly sliced red onion 24 green beans, trimmed and cut into 1 inch pieces 1/4 cup pitted and coarsely chopped black olives 2 tablespoons lemon juice 2 teaspoons dried oregano 1 tablespoon extra virgin olive oil 1/2 teaspoon salt, divided 1/2 teaspoon freshly ground pepper, divided 1 pound tilapia fillets, cut into 4 equal portions Preheat grill to medium. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl. To make a packet, lay two 20 inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables. Grill the packets until the fish is cooked through and the vegetables are just tender, about 7 8 minutes (depending on thickness of tilapia). To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates. Alternatively, cook foil packets in 400 degree oven for 10 12 minutes. Cooking Tips: Be very careful when opening these foil packets They are piping hot! Be ready to serve when they come off the grill. Otherwise they continue to cook in the foil. Picky Eater/Non Dieter Tips: Top their fish with just butter, garlic powder and lemon juice. *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 http://shrinkingonabudgetmealplan.com/mprecipes/tilapiawithsummervegl.html 1/2
2/7/2016 tilapiawithsummervegl 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. http://shrinkingonabudgetmealplan.com/mprecipes/tilapiawithsummervegl.html 2/2
2/7/2016 kickybeanburrito Kicky Bean Burrito Meat Free But Delicious *Points+ Value: 9 Calories: 361 Fat:10.3 Carbs: 52.2 Fiber: 11.4 Protein: 16.8 Servings: 6 (generous) 1 tablespoon canola oil 2 garlic cloves, minced 3/4 teaspoon chili powder 1/4 teaspoon salt 1/3 cup water 1 (15 ounce) can lower sodium black beans, drained 1 (15 ounce) can light kidney beans, drained 5 tablespoons medium fat free salsa 6 (10 inch) reduced fat flour tortillas 1 cup (4 ounces) shredded 2% sharp cheddar cheese 1 1/2 cups chopped tomato 1 1/2 cups shredded romaine lettuce 6 tablespoons thinly sliced green onions 6 tablespoons reduced fat sour cream Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chili powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat, and simmer 15 minutes, checking after 10 and adding an extra 2 Tablespoons of water if necessary. Remove from heat; stir in salsa. Mash bean mixture with a fork or potato masher. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up. Cooking Tips: If you want no heat in these burritos, use mild salsa. Obviously if you want it spicier, use hot. The medium gives it a subtle kick. If you have a potato masher, it makes easy work of smashing the beans. Picky Eater/Non Dieter Tips: This is a kid pleasing meal. Use mild salsa if they are sensitive to heat. If they hate beans, put 1/2 cup of shredded cheese on a tortilla and microwave for 20 seconds. Fold over and serve with salsa for a quick cheese quesadilla. *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. http://shrinkingonabudgetmealplan.com/mprecipes/kickybeanburrito.html 1/1
2/7/2016 SkinnyBLT Double Duty/Plan Ahead: You have a head start if you cooked your bacon on Diner Style Meatloaf night. Guilt Free BLT Breakfast For Dinner *Points+ Value: 7 Calories: 262 Fat: 13 Carbs: 28 Fiber: 5.4 Protein: 14 Servings: 4 16 slices cooked turkey bacon (hopefully you cooked on Diner Style Meatloaf Night) 8 slices light wheat bread 1 cup romaine lettuce 8 thin slices tomato 1 haas avocado, sliced salt and pepper to taste If you cooked bacon on Diner Style Meatloaf night, crisp in microwave oven between paper towels for 20 30 seconds or until crisp. Place the lettuce on the toasted bread, top with remaining ingredients and season with salt and pepper to taste. Finish with second slice of bread and cut in half. Cooking Tips: Make sure you microwave the bacon until it is crisp. If avocado isn't ripe when you buy it earlier in the week, put in a brown paper bag. It will ripen within a day or two. Picky Eater/Non Dieter Tips: Add lot so mayo to their sandwich or just serve the bacon on toast with their favorite cheese. *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. http://shrinkingonabudgetmealplan.com/mprecipes/skinnyblt.html 1/1
2/7/2016 italiantortillapie Italian Tortilla Pie Comfort Food Lightened Up *Points+ Value: 7 Calories: 250 Fat: 9 Carbs: 30 Fiber: 1 Protein: 19 Servings: 6 1/2 pound lean ground beef (90% lean) 1/4 cup frozen (thawed) chopped onion 2 garlic cloves, minced 1 can (14 1/2 ounces) Italian diced tomatoes, drained 1.5 teaspoons italian seasoning 3/4 cup part skim ricotta cheese 1/4 cup part skim mozzarella 3 tablespoons minced fresh parsley, divided 4 flour tortillas (10 inches) 3/4 cup shredded 2% sharp cheddar cheese In a large nonstick skillet, add 1 teaspoon olive oil, onion, garlic and 12 ounces of ground beef; Cook 3 4 minutes until meat is no longer pink; drain. Into skillet with browned beef, stir in the tomatoes and italian seasoning. Bring to a boil; remove from the heat. In a small bowl, combine the ricotta cheese, mozzarella cheese and 2 tablespoons parsley. Place one tortilla in a 9 in. round baking pan coated with cooking spray. You'll need to squish it in a little so it lays flat. Layer with half of the meat sauce, one tortilla, all of the ricotta mixture, another tortilla and the remaining meat sauce. Top with remaining tortilla; sprinkle with remaining cheddar cheese and remaining parsley. Cover and bake at 400 for 15 minutes or until heated through and cheese is melted. Let rest for 5 minute before slicing. Cooking Tips: This really is a crazy easy dinner. Slice into servings with a sharp knife. Picky Eater/Non Dieter Tips: This is a hit with picky eaters. If you feel they won't like the combination of ingredients, reserve some ground beef and top a tortilla with just ground beef and cheese. *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. http://shrinkingonabudgetmealplan.com/mprecipes/italiantortillapie.html 1/1