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 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 List Assumes 4 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. 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. Makes 5 (1 cup) servings @ 6 Points+ per serving Calories: 238.4 Fat: 4 Carbs: 35 Fiber: 1.8 Protein: 18 Snack Ideas Lunch Snack #2 (S2) Rice Cake with Sunflower and Cranberries Spread one (9 gm) lightly salted rice cake with 2 Tbsp. reduced fat cream cheese. Top with 2 Tbsp. dried cranberries (like Craisins) and 1 Tbsp. lightly salted sunflower seeds. Makes 1 serving @ 6 Points+ per serving Breakfast #2 (B2) Baked Oatmeal List Assumes 3 Days Rice Cake with Sunflower/Cranberries 6 1/2 cup grapes 0 Total Points+/Snack 6 Calories: 248 Fat: 11 Carbs: 34.9 Fiber: 2.4 Protein: 5.5 Note: Due to Zero Point grapes in this snack, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. 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 #1 (L1) List Assumes 5 Days Lunch #2 (L2) List Assumes 2 Days Tuna with Wild Rice Salad Rice Preheat Cake broiler. Pizza Place 1 (9 oz) lightly salted rice cake on a baking sheet. In small Prepare one package Long Grain and Wild Rice according to package directions bowl, toss 2 Tbsp. lower sodium tomato sauce with 1/4 cup cooked chicken breast (with seasoning packet), omitting fat (you can do this up to a day ahead). (planned leftovers from Hawaiian Chicken night); Top rice cake with chicken Combine the cooked rice, 2 (6-ounce) cans low-sodium albacore tuna in water mixture. Sprinkle with 1/4 cup shredded part-skim mozzarella cheese. Broil 2 (drained), 1 (14-ounce) can quartered artichoke hearts (drained and chopped), 1 minutes or until cheese melts. (4.5-ounce) jar sliced mushrooms (drained) in a large bowl; toss gently. In a Makes 1 serving @ 6 Points + per serving 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 Rice Cake Pizza 6 blended. Add dressing to tuna mixture, tossing gently. Serve each salad on top of 1 cup carrot sticks 0 2 romaine lettuce leaves topped with 1/3 cup diced tomatoes. Total Points+/Meal 6 Calories: 192 Fat: 3 Carbs: 35 Fiber: 0 Protein: 6 Breakfast Desserts Calories: 217.2 Fat: 7.8 Carbs: 23.3 Fiber: 1 Protein: 19.5 Note: Due to Zero Point carrot sticks in this lunch, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. *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 tablespoons 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 a 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. Dinner On Next Page www.shrinkingonabudgetmealplan.com/mealplans/blsd42754.html 1/1
4/27/13 Week42754 Week of 4/27-5/4 Dinner #1 (D1) Island Chicken 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. Double Duty/Plan Ahead Dinner #2 (D2) Chicken Salad with Strawberries Double Duty/Plan Ahead Desperation Dinner This is a Meal-In-One and requires no sides. Dinner #3 (D3): Diner Style Meatloaf Dinner #4 (D4): Tilapia with Vegetables Dinner #5 (D5): Dinner *Grilled Asparagus: Wash 1 pound of asparagus spears and snap tough ends off. Spread a piece of aluminum foil large enough to allow the asparagus to fit in a single or double layer. Clumping the asparagus together makes it more difficult to cook it evenly. Pour 1 tbsp. of olive, and 1 clove minced garlic and 1 Tbsp. balsamic vegetables on t asparagus. Stir the spears around on the foil to allow the entire stems and spears to be covered lightly with the oil. Top with 1/8 tsp. salt, 1/8 tsp. pepper. Fold over the foil andseal the asparagus inside so the foil doesn't come open. Grill the asparagus for 10-12 minutes over hot coals or medium-high heat. Makes 6 servings @ 2 Points+ per serving Calories: 85.7 Fat: 7 Carbs: 5.1 Fiber: 2.4 Protein: 2.6 *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 pepper Makes 4 servings @ 3 Points+ per serving. 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+ per serving Calories: 36 Fat: 1.4 Carbs: 2.6 Protein:.6 Fiber: 1.9 Couscous: Prepare 1 (10 oz) package of couscous according to package directions (using olive oil) along with spice packet. Makes 6 servings @ 5 Points+ per serving Calories: 180 Fat: 3.7 Carbs: 4.6 Fiber: 2.5 Protein: 7.68 Kicky Bean Burrito Cherry Tomatoes: Heat 1 teaspoon olive oil in a large non-stick skillet over medium heat. Add 1 pint cherry tomatoes, 1 teaspoon dried italian seasoning, 1/4 teaspoon salt and 1/8 teaspoon black pepper to skillet. Cook, shaking skillet occasionally, until tomatoes are blistered and shiny (about 5 minutes) Sprinkle with 1/4 cup chopped parsley Makes 4 servings @ 1 Points+ per serving Calories: 38 Fat: 2 Carbs: 6 Fiber: 2 Protein: 1 Dinner #6 (D6): Skinny BLT Balsamic Strawberries: Combine 2 cups halved small strawberries, 2 tablespoons brown sugar, 1 1/2 teaspoons balsamic vinegar, and 1/8 teaspoon black pepper in a bowl; cover and marinate in refrigerator 30 minutes. Spoon into each of 4 bowls; top each serving with 2 tablespoons lemon low-fat yogurt. Makes 4 (1/2 cup) servings @ 2 Points+ each Calories: 80 Fat:.5 Carbs: 18.3 Fiber: 1.6 Protein: 2 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+ per serving Calories: 36 Fat:.2 Carbs: 6.4 Fiber: 2.2 Protein: 2.3 Note: Due to Zero Point snow peas, Points+ formula using nutritionals might reflect a higher Points+ value than total listed. shrinkingonabudgetmealplan.com/mealplans/week42754.html 1/1
4/27/13 Grocery42754 Shrinking On A Budget Grocery List Week of 4/20-4/27 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) shrinkingonabudgetmealplan.com/grocery42754.html 1/1
4/27/13 HawaiianChicken Double Duty/Plan Ahead: Cook an extra 3 chicken breasts for use with Chicken Salad with Strawberries and Rice Cake Pizza (a lunch item). Island Chicken and Rice Double Duty/Plan Ahead Kid's Choice *Points+ Value: 7 Calories: 247 Fat: 1.8 Carbs: 25.2 Fiber:.5 Protein: 29.9 Servings: 4 1/2 cup pineapple juice 3 tablespoons ketchup 3 tablespoons lower-sodium soy sauce 1/2 teaspoon ground ginger 3 garlic cloves, minced 4 (6-ounce) skinless, boneless chicken breast halves (plus 3 more (18 oz) for use in Chicken Salad with Strawberries and Rice Cake Pizza) 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 Combine pineapple juice, ketchup, soy sauce, ginger and garlic. Reserve 1/4 cup marinade; place remaining marinade in a zip-top plastic bag. Add just the chicken you'll be using tonight (24 ounces) to bag; seal. Chill 4 hours or overnight. (You are not marinating the chicken you'll be using other times during the week.) Prepare boil-in-bag rice according to package directions. Heat a grill pan over medium-high heat or grill to medium-high heat. Coat pan or grill with cooking spray. Remove chicken from bag; discard marinade in bag. For chicken you'll be using later in week (18 ounces): Season with 1/2 teaspoon salt and pepper. For chicken you'll be using tonight: Sprinkle with 1/2 teaspoon salt and pepper. For all chicken: Add all chicken to grill or grill pan. Baste chicken you'll be using tonight with 2 Tbsp. reserved marinade. Cook 6 minutes. Turn chicken over; baste chicken you'll be using tonight with remaining 2 tablespoons reserved marinade. Cook 5-6 minutes or until temperate reaches 160. Plate and tent with foil to continue cooking chicken for the last 5 degrees. Combine rice, 1/4 teaspoon salt, orange rind and parsley. Serve tonight's Island Chicken over rice. Allow chicken you'll be reserving for Strawberry Chicken Salad and Rice Cake Pizza 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 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. Follow instructions closely for chicken you'll be making for later in the week, since it should not be marinated. You're basically just taking advantage of having the grill or grill pan heated already. 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. www.shrinkingonabudgetmealplan.com/mprecipes/hawaiianchicken.html 1/2
4/27/13 chickensaladwithstrawberries Double Duty/Plan Ahead: Use extra chicken you prepared on Island Chicken night to make this a lightning fast meal. Prepare dressing the night before or up to 3 days ahead. Chicken Salad with Strawberries Double Duty/Plan Ahead Desperation Dinner Desperation Dinner Note(s): We will use rest of blue cheese next week. Original recipe was tested with cashews and it what is listed in the photo. I changed to sunflower seeds for my many subscribers with nut allergies. *Points+ Value: 7 Calories: 333 Fat: 16.4 Carbs: 14.8 Fiber: 3.5 Protein: 32 Servings: 4 Dressing: 4 teaspoons sugar or Splenda 3 Tablespoons red wine vinegar 2 tablespoons water 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 3 tablespoons extra-virgin olive oil Salad: 8 cups bagged salad (preferably field greens but whatever is on sale) 2 cups quartered strawberries 1/3 cup vertically sliced red onion 12 ounces skinless, boneless cooked chicken breast, sliced (use planned leftovers from Island Chicken night) 4 tablespoons sunflower seeds 1/2 cup (2 ounces) crumbled blue cheese 1. To prepare dressing, combine first 5 ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk. 2. To prepare salad, combine bagged salad with strawberries, chicken, red onion and salad dressing in a bowl; toss gently. Place about 2 cups chicken salad mixture on each of 4 plates. Top each serving with 1 tablespoon sunflower seeds and 2 tablespoons cheese. Cooking Tips: Although you need to wash the strawberries just before using, you can make the dressing and slice the chicken when you have free time to a day ahead. Use whatever bag salad is on sale (except iceberg). But a blend of romaine and spinach is very nice with this salad. Picky Eater/Non-Dieter Tips: Serve their chicken, strawberries and salad as separate items. Provide their favorite salad dressing. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. Shrinkingonabudgetmealplan.com www.shrinkingonabudgetmealplan.com/mprecipes/chickensaladwithstrawberries.html 1/1
4/27/13 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 breadcrumbs (or seasoned if you already have them) 1/4 cup 1-percent milk 3 ounces shredded part skim mozzarella cheese 4 slices turkey bacon, cooked but still soft and roughly chopped 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 1 onion, finely chopped 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. www.shrinkingonabudgetmealplan.com/mprecipes/baconwrappedmeatloaf.html 1/2
4/27/13 tilapiawithsummervegl Tilapia with Vegetables Grill Friendly *Points+ Value: 5 Servings: 4 servings 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 6-7 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. Cooking Tips: Be very careful when opening these. 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. Shrinkingonabudgetmealplan.com www.shrinkingonabudgetmealplan.com/mprecipes/tilapiawithsummervegl.html 1/2
4/27/13 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. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. Shrinkingonabudgetmealplan.com www.shrinkingonabudgetmealplan.com/mprecipes/kickybeanburrito.html 1/1
4/27/13 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. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. Shrinkingonabudgetmealplan.com www.shrinkingonabudgetmealplan.com/mprecipes/skinnyblt.html 1/1
4/27/13 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 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 shredded part-skim mozzarella cheese 3 tablespoons minced fresh parsley, divided 4 flour tortillas (10 inches) 1/2 cup shredded 2% sharp cheddar cheese In a large nonstick skillet, cook the beef, onion and garlic over medium heat until meat is no longer pink; drain. 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 remain ing meat sauce. Top with remaining tortilla; sprinkle with 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. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. Shrinkingonabudgetmealplan.com www.shrinkingonabudgetmealplan.com/mprecipes/italiantortillapie.html 1/1