5/2/2016 BSLD43057 Week of 4/30 5/7 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members. See bottom of Meal Plan for more detail. Note: Due to Zero Point fruits or vegetables in these meal, Points+ and SMPoints formula using nutritionals might reflect a higher value than total Points or SMPoints listed. Snack Ideas Snack #1 (S1) Grocery list assumes 4 Days Banana Breakfast Cookies Preheat heat oven to 350 degrees. Mix 1/2 tsp vanilla extract and 1/2 tsp cinnamon into 1/2 cup unsweetened applesauce. Blend applesauce mixture with 3/4 cup old fashioned uncooked oatmeal and ¼ cup Craisins; let sit for 10 minutes. Drop cookie dough, by spoonfuls, onto a parchment paper lined cookie sheet & flatten cookies into rounds. Bake approx. 20 30 minutes, or until golden & done. Remove from oven & let rest on cookie sheet for 5 minutes, then move to cooling rack. Store in a covered container when completely cool. Makes 4 snacks @ 3 Points+ or 4 SMPoint per serving Calories:118 Fat: 1.4 Carbs: 26 Fiber: 3 Protein: 2.2 Sat. Fat:.2 Sugar: 8.2 Snack #2 (S2) Grocery list assumes 3 Days Carrots with Ranch Dip Mix together 1/2 cup plain, fat free Greek Yogurt, 1/4 cup reduced fat sour cream and 2.5 teaspoons dry ranch dressing seasoning, Allow to chill for 30 minutes. Makes 3 servings of dip. Ranch Dip w/ 1 cup carrot strips 2/3 Total Points+/SMPoints Meal 2/3 Makes 1 serving @ 2 Points+ OR 3 SMPoints per serving. Calories: 110 Fat: 2 Carbs: 12 Fiber: 3.4 Protein: 4.2 Sat. Fat:.5 Sugar: 5.5 Breakfast #1 (B1) Grocery list assumes 5 days Apple Cinnamon Slow Cooker Oatmeal Spray slow cooker with non stick spray. Add 1 Cup Steel Cut Oats, 2 cups 2% milk, 2 cups water, 2 tsp. Cinnamon, 2 Granny Smith apples, cut into large dice and 2 tsp. brown sugar Splenda. Cook on low for 7 hours. Makes 5 (1 1/4 cup) servings @ 4 Points+ or 4 SMPoints Apple Cinnamon Oatmeal 4/4 banana 0/0 Total Points+/Meal 4/4 Calories:155 Fat: 3 Carbs: 31 Fiber: 5.6 Protein: 5 Sat. Fat:.4 Sugar: 6.8 Breakfast Breakfast #2 (B2) Grocery list assumes 2 days Egg in a Mug with Green Onions and Tomatoes Spray a large coffee mug or ramekin with non stick cooking spray: Scramble 1 egg and 2 egg whites. Add 2 Tbsp. 2% milk, and 1/8 teaspoon Tony Chachere's cajun seasoning. Stir in 1/2 green onion (thinly sliced). Pour all into prepared mug or ramekin. Microwave (uncovered) on high for 45 seconds; stir with a fork. Continue cooking until eggs are almost set, about 35 seconds more. Remove from microwave. With a clean fork, stir in 2 Tbsp. shredded 2% sharp cheddar cheese and 2 halved grape tomatoes; cover with a paper (or clean kitchen) towe Microwave for 10 more seconds. Let sit for 1 minute before eating. Makes 1 servings @ 4 Points+ or 4SMPoints per serving. Egg In a Mug 4/4 Orange cut into quarters 0 Total Points+/Meal 4/4 Calories: 148 Fat: 7.9 Carbs: 2 Fiber:.2 Protein: 17 Sat. Fat: 3.3 Sugar:.7 Lunch #1 (L1) Italian Tuna Salad Grocery list assumes days Whisk 3 Tbsp. lemon juice, 2 Tbsp. olive oil, 1 clove finely minced garlic,1/8 teaspoon salt and pepper (to taste) in a medium bowl. Add (1) 19 ounce can cannellini (white kidney) beans (rinsed), (1) 6 ounce can chunk light tuna in water (drained and flaked), ½ teaspoon dried basil, 1/4 cup chopped red onion, ¼ cup chopped fresh parsley, and 5 grape tomatoes (halved). Toss to coat well. Can keep in refrigerator up to 4 days. Makes 4 servings. Serve over 1 cup romaine lettuce (chopped). Makes 4 servings @ 5 Points+ or 6 SMPoints per serving Calories: 226 Fat: 8 Carbs: 21 Fiber: 6 Protein: 16 Sat. Fat: 1 Sugar: 0 Lunch Lunch #2 (L2) Grocery list assumes 3 days Apple Cheddar and Turkey Sandwich Spread 1 half of an everything Bagel Thin with 2 teaspoons dijon mustard and 3 Tablespoons 2% cheddar cheese. Microwave this side for 10 seconds just to take chill off cheese. On the other half layer 3 oz.of thinly sliced deli turkey and 4 slices very thinly sliced Granny Smith apple.. Makes 1 servings @ 6 Points+ or 6 SMPoints per serving. Apple Cheddar and Turkey Sandwich 6/6 Rest of the apple you used for sandwich 0/0 Total Points+/SMPoints Meal 6/6 Calories: 249 Fat: 9 Carbs: 24.1 Fiber: 6 Protein:19 Sat. Fat:.4 Sugar: 5 Desserts Note: I have used boxed cake mix for these recipes for convenience. If you would prefer a "from scratch" recipe for one or both, email me at jillmc@shrinkingonabudget.com Funfetti Dip: If using Points+: In large mixing bowl combine (1) 18.9 ounce box Pillsbury Funfetti cake mix, 2 cups fat free plain yogurt and 1 cup Cool Whip Free. Refrigerate 4 hours (see below for serving instructions). If using SMPoints: In large mixing bowl combine (1) 16 oz. box sugar free yellow cake mix, 2/3 cup sprinkles, 2 cups fat free plain yogurt and 1 cup Cool Whip Free. Chill for 4 hours. Add 1 Tbsp. sprinkles on top if desired. Can be refrigerated for up to 5 days. Serve with animal crackers (10 per serving). Makes 24 servings @ 5 Points+ and 6 SMPoints each. Calories: 187 Fat: 3.8 Carbs: 34 Fiber: 1 Protein: 4 Sat. Fat: 1 Sugar: 4.8 Chocolate Muffins: Preheat oven to 400 degrees. Line a 12 cup muffin pan with foil baking cups, or spray it with nonstick spray. In large mixing bowl, combine (1) 15 oz. can pure pumpkin (remove 2 Tbsp. from can) with 1/4 cup mini chocolate chips. Once incoporated, add (1) 160 oz box sugar free devil's food cake mix. Mix just until batt is smooth. Batter will be very, very thick but do not add anything else. Evenly distribute batter into the cups of the muffin pan. Bake until a toothpick inserted into the cente of a muffin comes out mostly clean, about 20 minutes. Store leftover muffins in airtight container or freeze. Makes 12 servings @ 5 Points+ and 5 SMPoints each Calories: 155 Fat: 3.5 Carbs: 34 Fiber: 2 Protein: 2 Sat. Fat: 1.5 Sugar: 3.8 Dinner On Next Page http://www.shrinkingonabudgetmealplan.com/mealplans/bsld43057 1/1
5/2/2016 Week43057 Week of 4/30 5/7 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members. Note: Due to Zero Point fruits or vegetables in these meal, Points+ and SMPoints formula using nutritionals might reflect a higher value than total Points or SMPoints listed. Dinner #1 (D1) Balsamic Chicken and Vegetables Double Duty/Plan Ahead This is a Meal In One and requires no sides Dinner Extra Meat Free Meal: Spinach and Ricotta Roll Ups with Tomato Sauce Freezer to Slow Cooker: Chicken Tortilla Soup Dinner #2 (D2) Southwestern Chicken Salad with Avocado Ranch Dressing Double Duty/Plan Ahead Desperation Dinner This is a Meal In One and requires no sides. Dinner #3 (D3): Meatloaf Muffins Steamed Green Beans: Put 1 (12 oz) package frozen green beans in 2 quart microwaveable casserole and cook according to microwave package directions. Drain green beans. In same dish combine 1 Tablespoons olive oil and 2 Tablespoons lemon juice. Return drained green beans to dish and toss. Salt and pepper to taste. Makes 4 servings @ 2 Points+ per serving. Calories: 59 Fat: 3.4 Carbs: 5 Protein:1 Fiber: 2 Sat. Fat:.5 Sugar: 2 Dinner #4 (D4): Black Bean Tacos with Cilantro Lime Sauce Pears in Lemon: In medium bowl, whisk 2 teaspoons Splenda and 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+ and 0 SMPoints Calories: Fat: Carbs: Fiber: Protein: Dinner #5 (D5): Crispy Fish Fingers Lime Cole Slaw: In large bowl, toss together 4 green onions, 4 cups angel hair cole slaw, 1 cup grated carrots, ½ cup parsley in a large bowl. Zest and juice 2 limes. In a bowl, mix lime zest and juice, 1/2 cup nonfat Greek plain yogurt, 1 Tbsp. light mayonnaise, 1.5 Tbsp. Splenda, 1 tsp. salt, a pinch of Tony Chachere's cajun seasoning and ½ tsp. pepper. Pour dressing over cabbage mixture; stir to combine. Makes 4 (1 1/3 cup) servings @ 2 Points+ and 2 SMPoints Calories: 78 Fat:.2 Carbs: 12.6 Fiber: 2.2 Protein: 3.8 Sat. Fat: 1 Sugar: 2 Dinner #6 (D6): Egg Muffins with Sausage Spinach and Cheese Bagel Thin Garlic Toast: Combine 3 teaspoons (softened) reduced calorie margarine (or light butter) with 2 teaspoons olive oil and 1/4 teaspoon garlic powder. Split 2 Thomas Bagel Thins and toast in toaster or oven. While still warm, spread the 4 pieces evenly with margarine mixture. Makes 4 servings @ 2 Points+ and 2 SMPoints Calories: 71 Fat: 2.5 Carbs: 12.3 Fiber: 2.5 Protein: 2.5 Sat. Fat: 0 Sugar: 1 Simple Fruit Salad: Whisk together 2 Tbsps. lemon juice and 1/4 teaspoon lemon zest and a pinch of kosher salt with 1/2 cup Light and Fit Carb Control lemon yogurt. Toss yogurt mixture with 1 cup blueberries, 2 cups strawberries, and 1 cup grapes. Makes 4 servings @ 0 Points+ or 1 SMPoints per serving Dinner #7 (D7): Cajun Style Foil Packets Melon: Combine 1/4 cup white vinegar and 1 teaspoon brown sugar Splenda and whisk until smooth. Pour over 4 cups cubed melon and toss. Makes servings @ 0 Points+ and 0 SMPoints Calories: 61.2 Fat:.2 Carbs: 15 Fiber: 1.4 Protein:.9 Sat. Fat:.1 Sugar: 13 http://www.shrinkingonabudgetmealplan.com/mealplans/week43057.html 1/1
5/2/2016 GroceryList43057 Shrinking On A Budget Grocery List Week of 4/30 5/7 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 (3/4 cup) frozen 100% lemon juice (L1)(D3)(D4)(D5) 1 cup Cool Whip Free (DES1) 1/2 cup frozen corn (D2) small package frozen chopped spinach (D6) (or get 1/3 cup fresh from salad bar) (1 cup) frozen chopped onion (D3)(MAH) (1 cup) frozen unsweetened blueberries (D6)(MAH) (8)corn niblets (3 4 inch sections of corn)(store brand fine)(d7) Produce vanilla extract (S1) cinnamon (S1)(B1) brown sugar Splenda (B1)(D3)(D7) Tony Chachere's cajun seasoning (B2)(D1)(D2)(D4)(D5)(D7) (we use almost every week) olive oil (L1)(D1)(D2)(D3)(D4)(D6) basil (L1) garlic powder (D3)(D6) dijon mustard (L2) oregano (D3) cumin (D3) flour (D5) Splenda (D2)(D4)(D5) light mayonnaise (D5) light butter (D3)(D6)(D7) white vinegar (D1)(D7) canola oil (D1) honey (D1) balsamic vinegar (D1) ketchup (D3) Worcestershire sauce (D mustard (D3) non stick cooking spray (D3) honey (D4) (1 pound) carrots (S2)(D3)(D5) (5) Granny Smith apples (B1)(L2) (5) bananas (B1) green onion (B2)(D5) (2 containers) grape tomatoes (B2)(L1)(D1)(D2) garlic (L1)(D3)(D4)(D5) small red onion (L1) parsley (L1) (12 oz) package frozen green beans (D3) (4) pears (D4) 4 cups angel hair cole slaw (D5) 100% lime juice bulb (D4)(D5)(MAH) small container strawberries (D6) (1 cup) grapes (D6) (1/2) melon (D7) (1 pound) fresh green beans (D1) (2 cups) matchstick carrots (D1) head romaine lettuce (D2)(D4) red bell pepper (D2) avocado (D2)(D4) cilantro (D2)(D4) tomato (D4) 4 pounds (4 medium) yukon gold potatoes (D3)(D7) (1) lemon (D5) Breakfast/Cereals (3/4 cup) old fashioned oatmeal (S1)(MAH) (1 cup) steel cut oats (B1)(MAH) animal crackers (store brand)(des1) Canned (1/2 cup) unsweetened applesauce (S1) (1) 19 ounce can cannellini (white kidney) beans (L1) (1) 6 ounce can chunk light tuna in water (L1) (1) 15 oz. can pure pumpkin (DES2) (3)(15 oz.) can reduced sodium black beans (D2)(D5) (15 oz) 98% fat free chicken broth (D3)(D7) Deli Baking/Spices (1/4 cup) dried cranberries (like Craisins)(S1)(MAH) Note: You will only use one of the below cake mixes based on the Points system you are using (1) 18.9 ounce box Pillsbury Funfetti cake mix (if using Points+)(DES1) (1) 16 oz. box sugar free yellow cake mix (if using SMPoints)(DES1) small package of sprinkles (only if using sugar free mix)(des1) (1/4 cup) mini chocolate chips (DES2)(MAH) (1) 16 oz box sugar free devil's food cake mix (DES2) (1/3 cup) sunflower seeds (D2) Panko bread crumbs ONLY if not making your own (see recipe D5) Snacks/Chips/Cookies/Crackers (9 oz) thinly sliced deli turkey (L2) (3 medium slices) deli cheddar cheese (L2) Condiments/Sauces/Dressings Dairy 2.5 teaspoons dry ranch dressing seasoning (S2) Dry Italian Dressing seasoning (like Good Seasons but store brand is fine)(d1) (1 1/4 cups ) mild salsa (D2)(D4)(MAH) (3 1/4 cups) plain, fat free Greek Yogurt (S2)(DES1)(D2)(D5) (1/4 cup) reduced fat sour cream (S2) (3 cups) 2% milk (B1)(B2)(D2)(D6) (15) eggs (B2)(D3)(D5)(D6) (10 ounces) 2% sharp cheddar (B2)(L2)(D6) (3 ounces) Light and Fit Carb Control lemon yogurt (D6) (4 ounces) pepper jack cheese (store brand is fine)(d2) Meat/Poultry/Seafood Bread (2 pounds) chicken breast (D1)(D2) (1 1/2 pounds) ground beef, extra lean (D3) 1 pound tilapia or cod (D5) 16 uncooked large shrimp (ask for still frozen and store in freezer)(d7) 1 pound turkey smoked sausage (D7) (2) mild italian sausages (D6) (they sometimes sell these individually at meat counter) Everything Bagel Thin (store brand is fine)(l2)(d3)(d6) corn tortillas (D4) least expensive white hamburger or hot dog buns you can find (D3)(D5) http://www.shrinkingonabudgetmealplan.com/grocerylist43057.html 1/1
5/2/2016 balsamicchickenandvegetables Double Duty/Plan Ahead: Make an extra 3/4 pound while you have the skillet going to use for Southwest Chicken Salad Balsamic Chicken and Vegetables Double Duty/Plan Ahead Company Worthy *Points+ Value: 7 SMPoints: 6 Calories: 286 Fat: 8.5 Carbs: 19 Fiber: 3.5 Protein: 32 Sat. Fat: 2.2 Sugar: 7.6 Servings: 4 1/4 cup + 2 Tbsp Everyday Light Italian salad dressing 3 Tbsp balsamic vinegar (inexpensive kind works fine) 1 1/2 Tbsp honey 3/4 tsp Tony Chachere's Cajun Seasoning (divided)(can sub ground red pepper but only use half). 1 1/4 pounds chicken breast PLUS 3/4 pound for Southwest Chicken Salad 2 Tbsp olive oil Salt and freshly ground black pepper 1 pound fresh green beans chopped into 2 inch pieces 2 cups matchstick carrots 1 cup grape tomatoes, halved First cut chicken into tenderloin sized strips. Just take the boneless, skinless chicken breast and cut it lengthwise into pieces about 1/2 inch thick and you're left with essentially chicken tender sized pieces of white meat. Below is a pic of what it should look like. Do this for both tonight's dinner and the extra chicken you'll be making for Southwest Chicken Salad. Separate out tonight's chicken strips (you'll be using just over half of the strips for tonight. Season remaining strips (the 3/4 pound for Southwest Chicken Salad) on both sides with 1/2 tsp. Tony Chachere's cajun seasoning and set aside. In small mixing bowl, combine italian dressing, balsamic vinegar, honey and Cajun seasoning. Set aside Heat olive oil in a 12 inch skillet over medium high heat. Season chicken to use for tonight with salt and pepper to taste, then place chicken evenly in single layer in skillet. Cook about 6 7 minutes, rotating once halfway through cooking, until chicken has just barely cooked through. Add half the dressing mixture to skillet and rotate chicken to evenly coat. Transfer chicken to a large plate or a serving platter while leaving sauce in skillet. Add green beans and carrots to skillet, season with salt and pepper to taste and cook, stirring frequently, until crisp tender, about 4 minutes. Transfer veggies to plate with chicken. Add remaining dressing mixture to skillet and cook, stirring constantly, until thickened, about 1 minute. Add tomatoes to chicken and veggies and drizzle dressing mixture in pan over top (or return chicken and veggies to pan and toss to coat). Using same pan, cook chicken for Southwest Chicken Salad while you are getting dinner on the table. I highly recommend you set the timer for 3 minutes, flip then set timer again for 3 minutes since this Double Duty batch of chicken will not be your focus. Allow Double Duty chicken to come to room temperature while you're eating dinner, then refrigerate. Cooking Tips: This cut of chicken can easily overcook. Keep an eye on it and check after 6 minutes. It will probably be done. Picky Eater Tips: Kids love this chicken because it tastes like Italian Dressing. For the super picky just rinse theirs off and serve with their favorite 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://www.shrinkingonabudgetmealplan.com/mprecipes/balsamicchickenandvegetables.html 1/1
5/2/2016 southwestchickensalad Southwest Chicken Salad This ingredient list may look long, but you're literally just assembling all the salad ingredients ( 5 minutes) and you throw all the dressing ingredients in the blender (5 minutes). So this meal comes together quickly. *Points+ Value: 5 SMPoints Value: 7 Calories: 271 Fat: 9 Carbs: 18 Fiber: 8.7 Protein: 12.5 Sat. Fat: 2.3 Sugar: 2.7 Servings: 6 Salad: 6 cups romaine lettuce, washed, dried and chopped Double Duty Chicken from Balsamic Chicken and Veggies Night cut into bite sized pieces 1/2 cup frozen corn (thawed) 1 red bell pepper, chopped 1 cup cherry or grape tomatoes, cut in half 1 (15 oz.) can reduced sodium black beans, rinsed and drained 1/3 cup sunflower seeds 1/2 cup grated pepper jack cheese tortilla strips (prepackaged)(optional and not included in Points calculations) Dressing: 1/2 avocado, peeled and sliced (leave pit in other half, sprinkle with lime juice and store in tupperware will be using for Black Bean Tacos 1 teaspoon Tony Chachere's Cajun Seasoning 1 clove garlic, peeled and rough chopped 1/4 cup loosely packed cilantro 1/4 cup fat free plain Greek yogurt 1/4 cup mild salsa 1/4 cup 2% milk 2 tablespoons olive oil 1/2 teaspoon Splenda juice from 2 limes 1/4 teaspoon salt 1/4 teaspoon cumin 1/8 teaspoon pepper Put all dressing ingredients in blender or smoothie maker and puree. Refrigerate while assembling salad. Put all salad ingredients but chicken in a large mixing bowl and toss. Put desired amount of salads in individual bowls and drizzle each serving with 3 4 Tablespoons of dressing. If you are only making 4 servings, you won't be using all the chicken. Save some for lunch for a couple of days. This is why I recommend you dress the salad in the bowl, so the leftover salad can stay crisp. Dressing will keep in refrigerator for up to 4 days. My son (who hates all salad dressing but this one) uses it for a dipping sauce as well. Cover remaining salad with a folded up paper towel to absorb moisture and cover bowl with plastic wrap. Cooking Tips: If you like things spicy, you can use medium salsa in the dressing Picky Eater Tips: Make them a salad with just romaine and their favorite dressing. Serve chicken on the side. Most kids like cherry tomatoes so offer those as well. *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://www.shrinkingonabudgetmealplan.com/mprecipes/southwestchickensalad.html 1/1
5/2/2016 MeatloafCupcakes Meat Loaf Muffins Comfort Food Lightened Up Kid's Choice *Points+ Value: 8 Calories: 296 Fat: 9.6 Carbs: 24.7 Fiber: 1.8 Protein: 28.7 Servings: 6 (2 muffins) 1 teaspoon olive oil 1 cup frozen (thawed) chopped onion 1/2 cup grated carrot 1 teaspoon dried oregano 1/2 teaspoon garlic powder 1 cup ketchup, divided 1 1/2 pounds ground beef, extra lean (raw) 3/4 cup fresh bread crumbs (use inexpensive buns on grocery list) 2 tablespoons prepared mustard plus 1 teaspoon (divided) 1 teaspoon Splenda brown sugar 1 teaspoon Worcestershire sauce 1/4 teaspoon freshly ground black pepper 2 large eggs 2 pounds (4 medium) yukon gold potatoes, peeled and cubed 4 large garlic cloves, peeled and halved 1/2 cup 98% fat free chicken broth 1 tbsp light butter kosher salt to taste dash of fresh ground pepper Non stick cooking spray Preheat oven to 350. If you haven't already done so, place 1.5 pieces of bread or hamburger bun in a blender or food processor to make 3/4 cup bread crumbs. Mix together brown sugar, 1/2 cup ketchup, 1 teaspoon mustard and set aside. Roughly chop the grated carrot. Heat the olive oil in a large nonstick skillet over medium high heat. Add chopped onion, chopped carrot, and dried oregano; sauté 2 minutes. Let cool slightly (maybe 5 minutes). Combine onion mixture, garlic powder, ground beef, 1/2 cup ketchup, 2 Tablespoons mustard, bread crumbs, Worcestershire sauce, pepper and eggs in a large bowl. Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons reserved ketchup mixture. Bake at 350 for 25 minutes or until a thermometer registers 160. While meatloaf cooks, prepare mashed potatoes by adding potatoes, broth and garlic in to a 2 quart microwave safe casserole. Cover and cook on high for 10 minutes. Pull out garlic. In coffee cup or small bowl, heat 1/3 cup of 2% milk for 20 seconds. Using a hand mixer, mix potatoes, adding milk if needed to make potatoes creamy. Allow meatloaf muffins to rest for 5 minutes after coming out of the oven, then remove from muffin tins onto a plate. Put mashed potatoes into a gallon food storage bag and clip a hole (about the size of a pea) in the corner of the bag. Pipe 1/4 cup potatoes on each meatloaf muffin. Cooking Tips: Make sure you let these stand for 5 minutes before serving. Otherwise they fall apart in the muffin tins. Picky Eater/Non Dieter Tips: Kid's love these. If they are not a fan of ketchup, just leave the topping off their portion. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for http://www.shrinkingonabudgetmealplan.com/mprecipes/meatloafcupcakes.html 1/2
5/2/2016 blackbeantacoswithcilantro Black Bean Tacos with Cilantro Lime Sauce Meat Free but Delicious 20 Minutes or Less This delicious dinner comes together in less than 20 minutes! *Points+ Value: 7 SMPoints Value: 8 Calories: 285 Fat: 8.3 Carbs: 44 Fiber: 10 Protein: 12 Sat. Fat:.9 Sugar: 6 Servings: 4 (2 tacos) For the tacos Two 15 oz. cans black beans (drained and rinsed) 1 cup salsa (restaurant style or other) 1 tsp. cumin (8) corn tortillas 1 medium ripe tomato 1 1/4 cups chopped romaine {For the sauce} 1/2 ripe avocado 3/4 cup cilantro, stems removed Juice from 2 limes 1 clove garlic, chopped 1 Tbsp. olive oil 1 teaspoon honey 1/8 teaspoon salt 1/8 teaspoon Tony Chachere's Cajun Seasoning Make the avocado sauce: in a food processor or blender, add all sauce ingredients and blend. Add a touch of water to thin if necessary, and tweak seasonings as desired. Set aside, or refrigerate if making ahead of time. Make Tacos: Measure out two cups of the black beans. In a pan over medium heat, add black beans (rinsed and drained), salsa, and cumin. Heat for about 5 minutes stirring occasionally, until heated through. (Optional: mash beans after heating for a creamier filling.) While the beans are heating, chop and prepare lettuce and tomatoes. Warm the tortillas if desired. Assemble the tacos: Spoon the black bean mixture in the center of the tortillas, drizzle 2 3 Tablespoons of avocado sauce over the top, and add your toppings. Cooking Tips: I prefer to mash the beans with a potato masher after cooking since my family prefers a smoother filling. But if your family like things chunky, just leave the beans "as is" once they are cooked. The good thing is you can decide last minute which you prefer. Picky Eater Tips: Add the cumin to the beans at the very end. Scoop out their portion of beans before you add cumin. Put their beans on the tortilla with a generous portion of grated 2% cheddar and microwave for 20 seconds or until cheese begins to melt. *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://www.shrinkingonabudgetmealplan.com/mprecipes/blackbeantacoswithcilantro.html 1/1
5/2/2016 CrispyFishSticks2 Crispy Fish Sticks Kid's Choice 6 Ingredients or Less Money Saving Tip: Panko can be expensive, but it is easy to make your own. Use two leftover hamburger or hot dog buns. If you have a food processor run buns through the shredding attachment. If you must use a blender, just pulse, stir them a bit and pulse again repeating until the bun is processed. You want the crumbs to remain big. Spread the crumbs on a cookie sheet and bake at 300 for 6 8 minutes. You don't want them to brown just to get crunchy. Points+ Value: 6 SMPoints: 6 Calories: 216.9 Fat: 5 Carbs: 21.5 Fiber:.9 Protein: 23.2 Sat. Fat: 1.5 Sugar: 2 5 Servings (4 "sticks" per serving) Ingredients 1 pound tilapia or cod, cut into 20 (two bite) chunks *1 cup flour (you will only use 1/2 cup) 1 egg, beaten 1 1/2 cups Panko bread crumbs (See tip above and use inexpensive buns on grocery list) large pinch of cajun seasoning (we use Tony Chachere Creole) salt and pepper to taste 1 lemon, cut into wedges Recipe for Tartar Sauce (not included in grocery list or Points) Directions Preheat oven to 425 degrees. In a plate, season flour well with Old Bay, salt and pepper. Do a taste test on the flour to make sure it is well seasoned to your liking. Beat egg in a bowl and put it directly beside the flour plate. Measure panko crumbs and put on a seperate plate. A few pieces at a time, dip fish pieces into flour mixture dusting off the excess. Dip the fish in beaten egg, then panko bread crumbs (I seasoned bread crumbs as well with salt and pepper). Place a cooling rack into a rimmed baking sheet and spray rack with non stick cooking spray. Arrange breaded fish on rack. Once all fish is breaded and on tray, spray each piece of fish liberally with non stick cooking spray. Place in preheated oven and bake until golden brown and cooked through, approximately 8 10 minutes. Let finish rest for 2 3 minutes before serving (it will crisp as it rests). Serve with lemon wedges. Cooking Tips: Do not overcook the fish. Check after 8 minutes. Return to oven for 2 more minutes if not cooked through. Check every two minutes after if still not cooked through. Picky Eater Tips These really do taste like fish sticks. Go easy on the Old Bay if your kids are really picky. You can always sprinkle it on individual fish "toes" to liven up your fish sticks a bit. Serve with their choice of either tartar sauce or ketchup (add a squirt of lemon to the ketchup for a zing). Shrinkingonabudget.com http://www.shrinkingonabudgetmealplan.com/mprecipes/crispyfishsticks2.html 1/1
5/2/2016 eggmuffinswithsausagespinachcheese Cheesy Egg Muffins with Sausage and Spinach Breakfast For Dinner *Points+ Value: 5 SMPoint Value: 5 Calories: 193 Fat: 11 Carbs: 1.5 Fiber: 0 Protein: 21 Sat. Fat: 4.4 Sugar: 1 Servings: 4 (2 muffins per serving) 1.5 mild italian turkey sausage links (put remaining in freezer we will use next week) 6 egg whites 3 whole eggs 1/3 cup 2% milk Salt and pepper, to taste 1/3 cup fresh chopped spinach (get from salad bar) OR 1/4 cup frozen chopped spinach (thawed and squeezed very, very dry) 3/4 cup shredded 2% sharp Cheddar cheese Preheat the oven to 350 degrees F. In a medium skillet, Cut a slit in the casing of the sausage and squeeze out; brown the turkey sausage on medium high heat until sausage is browned. Set aside. In a large mixing bowl, whisk together egg whites and eggs. Whisk in skim milk and season with salt and pepper, to taste. Stir in the chopped spinach. (If using frozen spinach, thaw at room temperature first, then squeeze as much water out as you can possibly get out. You will end up with a very small ball of spinach. Spray 8 muffin tin cups with non stick cooking spray or line cups with paper liners. Pour egg mixture evenly into the muffin cups. Distribute cheese and sausage equally between each muffin cup. Bake egg muffins for 20 minutes, or until the muffins are firm in the center. Remove from oven and gently go round each egg with a butter knife. Serve warm. Cooking Tips: I made the frozen spinach suggestion so you won't have to buy and entire bag of spinach. I have tried it using frozen before and it works fine, but the fresh spinach really elevates these little egg muffins. So if your grocery store has a salad bar I recommend the fresh spinach. Picky Eater Tips: The beauty of individual egg muffins is the ability to customize. Just leave the spinach out of their egg muffin and they will love these! *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://www.shrinkingonabudgetmealplan.com/mprecipes/eggmuffinswithsausagespinachcheese.html 1/1
5/2/2016 spinachlasagnerollups Spinach Lasagne Roll Ups Double Duty/Plan Ahead Comfort Food Lightened Up Meal In One This might seem a bit high in Points but keep in mind you have your two side dishes built in (spinach and pasta) so this is a Meal In One. *Points+ Value: 8 SMPoints: 9 Calories: 301 Fat: 12.4 Carbs: 30.4 Fiber: 2.9 Protein: 18.9 Sat. Fat: 3.4 Sugar: 3 Servings: 6 6 item(s) dry lasagna noodles 1 tsp olive oil 1/2 pound italian turkey sausage (use raw sausage you had left over from Egg Muffins). 1 cup frozen (thawed) onion, chopped 2 cloves garlic, chopped or put through garlic press 1 item(s) bell pepper(s), yellow, seeded and finely chopped (medium) 16 oz marinara sauce, refrigerated, fresh ⅓ cup(s) water 1 cup(s) part skim ricotta cheese 5 oz chopped frozen spinach, thawed and squeezed dry 1 Tablespoon dried basil 1 large egg(s), lightly beaten 1/2 cup(s) shredded part skim mozzarella cheeses Cook the lasagna noodles according to package directions. Drain and rinse the noodles and lay them flat on wax paper. Heat oil in a large nonstick skillet over medium high heat. Add the onion, and bell pepper and cook 5 minutes, stirring frequently. Add pre cooked sausage and garlic, then cook another 5 minutes. Stir in the marinara sauce and water; bring to a boil. Reduce the heat and simmer, uncovered, until slightly thickened and the flavors blend, about 5 minutes. Preheat the oven to 375 F. Meanwhile, combine the ricotta, spinach, basil, and egg in a blender. Pulse 8 10 times, then blend for 30 seconds. Spread the ricotta mixture over the length of each noodle and roll up from one short end. Spread half of the sausage mixture in the bottom of an 8 x 12 inch baking dish. Add the rolls. Top with the remaining sausage mixture. Cover with foil and bake 30 minutes. Remove the foil and sprinkle with the mozzarella. Bake until heated through and the top is golden, about Cooking 10 minutes Tips: Make longer. sure you squeeze the spinach dry. Blending the ricotta and spinach makes this more kid friendly, since they don't see "chunks" of green. If you don't have picky eaters, you can skip this step and just stir ingredients well in a bowl. Picky Eater/Non Dieter Tips: If you follow the steps to blend the ricotta and spinach, they will love this. *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://www.shrinkingonabudgetmealplan.com/mprecipes/spinachlasagnerollups.html 1/1
5/2/2016 chickentortillasoup Slow Cooker Chicken Tortilla Soup Freezer to Slow Cooker Comfort Food Lightened Up *Points+ Value: 6 SMPoints: 6 Calories: 225 Fat: 6.9 Carbs: 21 Fiber: 4.7 Protein: 22.7 Sat. Fat: 1.8 Sugar: 3.2 Servings: 6 For Soup: 2 1/2 (14.5 oz) cans low sodium chicken broth or one box and 1/2 (14.5 oz) can (4 1/2 cups) 1 (14.5 oz) can petite diced tomatoes 3/4 cup finely chopped yellow onion 4 cloves garlic, pressed through a garlic crusher 3 tsp chili powder 2 tsp ground cumin 1/2 tsp Salt and freshly ground black pepper, to taste 1/2 teaspoon Tony Chachere's cajun seasoning 1 1/4 lbs boneless skinless chicken thighs 1 (14.5 oz) can black beans, drained and rinsed 1 1/2 cups frozen corn 2 Tbsp fresh lime juice To Serve: 1/4 cup chopped fresh cilantro 1/4 cup finely chopped red onion Baked Tortilla chips (crumbled)(optional and not included in Points values) To freeze: label (2) freezer bags with recipe name, amount of servings and cooking/serving instructions. Put broth, tomatoes, onion, garlic chili powder, cumin, salt/pepper, cajun seasoning and chicken into freezer bag. In separate freezer bag, add black beans and corn. Squeeze out as much air as possible out of both bags before sealing and freeze flat. At this point, I usually add both bags to a plastic grocery bag and tie it up to keep the bags together. You can label a doubled up piece of making tape and loop through the handle to identify the recipe name, but this keeps the bags together. To cook: Try to remember to thaw freezer bags overnight in refrigerator. If you forget, run sealed bag under room temperature water for 5 minutes, turning once. Empty the bag with chicken into slow cooker and cook on low for 6 hours or until cooked through. The last 30 minutes of cook time, add beans and corn. Once chicken is cooked through, remove from slow cooker, shred with two forks and return back to slow cooker along with lime juice. To serve: Top soup with chopped cilantro and tortilla strips if using. Cooking Tips: Don't skip the cajun seasoning. It will not make it spicy at all. *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://www.shrinkingonabudgetmealplan.com/mprecipes/chickentortillasoup.html 1/1
5/2/2016 LightItalianDressing Light Everyday Dressing Comfort Food Lightened Up Fake Out/Take Out *Points+ Value: 2 Calories: 80 Fat: 8.8 Carbs:.1 Fiber: 0 Protein: 0 Servings: 9 (2 Tbsp servings) 1 package Good Seasons Italian Dressing 6 Tablespoons white vinegar 7 Tablespoon water 5 Tablespoons canola oil Combine all ingredients in a shaker or lidded container and shake. Allow to sit for at least 20 minutes before using. Refrigerate leftovers. After refrigeration, allow dressing to come to room temperature for at 15 20 minutes; shake before use. Cooking Tips: You can substitute any type vinegar for white vinegar. *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://www.shrinkingonabudgetmealplan.com/mprecipes/lightitaliandressing.html 1/1