7/22/2016 BLSD723730p Week Week of 10/28 of 7/23-11/4 7/30 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members. See bottom of Meal Plan for more detail. Note: Due to Zero Point fruits and vegetables in this menu, calculations using nutritional data alone might reflect a higher PointsPlus or SMPoints value than total listed. Snack Ideas Snack #1 (S1) List Assumes 3 Days Lemon Pepper Cottage Cheese *In blender or small food processor, combine 1.5 cups 2% cottage cheese, 1 Tablespoon Mrs. Dash Lemon Pepper and 2 teaspoons lemon zest. Puree. Serve with carrot stick dippers. Makes 2 servings @ 2 Points + or 3 SMPoints per serving 1/2 cup Lemon Pepper Cottage Cheese 2/3 1/2 cup carrot sticks 0 Total Points+/SmPoints for Snack 2/3 Calories: 123 Fat: 2.9 Carbs: 16 Fiber:1.8 Protein: 14 Sat. Fat: 2 Sugar: 4 Snack #2 (S2) List Assumes 4 Days Jello Yogurt Bites Mix 3 (6 oz. each) strawberry Dannon Light and Fit or carb smart yogurt and 1 pkg. (0.3 oz.) JELL O Strawberry Flavor Sugar Free Gelatin in 1 1/2 qt. microwaveable bowl. Microwave on HIGH 2 minutes; stir. Microwave 2 to 3 minutes or until gelatin is completely dissolved, stirring after each minute. Spoon into 16 paper lined mini muffin pan cups. Refrigerate 1 hour or until firm. Remove yogurt bites from liners; Top each with 1/4 strawberries. Makes 4 ( 4 bite) servings @ Points + or 4 SMPoints per serving Calories:130 Fat: 3 Carbs: 16 Fiber: 0 Protein: 4 Sat. Fat:.6 Sugar: 3.1 Breakfast #1 (B1) List Assumes 3 Days Cheesy Spinach and Egg Sandwich Toast an Everything Bagel Thins Bagel. Top 1/2 with one (1 oz) slice of light Swiss cheese, 1 slice tomato and 1/3 cup spinach leaves cut into ribbons and set aside. Coat a small non stick skillet with cooking spray. Over medium high heat, cook one egg to your desired degree of doneness, flipping once (if you want cooked yolk, pierce yolk before flipping). Place on top of spinach, tomato and cheese. Top with other 1/2 of bagel. Makes 1 serving @ 6 Points+ or 4 SMPoints per serving Calories: 179 Fat: 5 Carbs: 17 Fiber: 5 Protein: 22 Sat. Fat: 1.7 Sugar: 3 Breakfast Breakfast #2 (B2) Pumpkin Muffins List Assumes 5 Days Line (12 hole) cupcake pan with paper baking cups. Stir together 1 (15 1/3 ounce) box fiber one apple cinnamon muffin mix, 1/2 cup egg whites (will need 3 or 4 eggs), 1/2 cup canned pumpkin, 2 tablespoons canola oil, and ½ cup Egg Beaters. Stir unti just blended. It will still be lumpy. Divide batter equally among 12 muffin cups. Bake at 425 (400 for dark pans) for 15 20 minutes.. Makes 6 (2 muffin( servings @ 4 Points+ or 6 SMPoints per serving (2) Pumpkin Muffins 4/6 1/2 grapefruit 0/0 Total Points+/SmPoints for Breakfast 4/6 Calories: 171 Fat: 3.5 Carbs: 35 Fiber: 7 Protein: 31 Sat. Fat: 1.5 Sugar: 21 Lunch #1 (L1) List Assumes 4 Days Turkey Sandwich with Crunchy Cucumber Salad Add 1/3 cup shredded carrots and 1/2 peeled and diced cucumber to small bowl. Toss with 2 Tablespoons Tex Mex Italian dressing. Allow to sit for 10 minutes. (you will use rest of dressing for Dinner). For each serving, top 1/2 of a toasted everything bagel thin with 3 ounces lean deli turkey. Top turkey with 1/4 cup of the cucumber salad mixture. Top with other bagel half. Makes 1 servings @ 7 Points+ or 5 SMPoints per serving Calories: 219 Fat:.4 Carbs: 3.9 Fiber: 5.5 Protein: 18 Sat. Fat:.4 Sugar: 3.9 Lunch Lunch #2 (L2) Broccoli Soup List Assumes 3 Days In a medium sized stock pot, bring (3) (15 oz) cans fat free chicken broth, 1 cup frozen chopped onion (thawed), 1 carrot (peeled and chopped), 1 stick celery (chopped) and 1 clove garlic (chopped) to a boil. Cover and simmer 5 minutes. Add 5 cups broccoli florets (roughly 2 heads), 1/2 cup 2% milk and fresh ground pepper to taste and cook, covered, 10 more minutes. Add 2 tbsp low fat sour cream and puree in blender (be sure and put towel over top of blender in case is spews. Adjust pepper to taste and heat through over medium heat. Add 3/4 cup 2% sharp cheddar cheese (shredded) and serve. Makes 3 servings @ 5 Points+ or 6 SMPoints per serving Calories: 213 Fat: 8 Carbs: 18 Fiber: 6 Protein: 17 Sat. Fat: 4.8 Sugar: 2.6 Desserts *Apple Pear Crumble: Preheat oven to 375. Spray a 12 x 8 inch baking dish with cooking spray. In a large bowl, mix 4 golden delicious apples( peeled, cored and cut into 1/2 inch chunks), 4 pears (peeled, cored and cut into 1/2 inch chunks), 1/4 cup Splenda for Baking, 1 tbsp. lemon juice, 3 Tbsp. flour, 1 tsp. ground cinnamon, and a pinch of kosher salt. Pour into the baking dish. Pour 1 cup quick oats onto cutting board and run a knife through them to chop. In a bowl, mix together 1/2 cup Splenda for Baking, the oats, 1/2 cup flour, 1/2 tsp. baking soda, 1 tbsp. ground cinnamon, and 4 Tbsp. light butter (chopped into pieces). Using a pastry cutter or your hands, cut in the butter until large crumbs form. Lightly sprinkle the crumbs on top of the fruit. Cover with foil and bake for 40 minutes. Take foil off and cook for another 10 minutes. Let sit for at least 30 minutes before serving. Refrigerate leftovers. Makes 12 servings @ 3 Points+ or 3 SMPoints per serving Calories: 202 Fat: 2 Carbs: 34 Fiber: 4.8 Protein: 20 Sat. Fat: 0 Sugar: 17 *Yogurt with Warm Blueberry Sauce: Combine 1 2/3 cup frozen unsweetened blueberries, 1/2 cup water, 1/4 cup Splenda for Baking and 2 tablespoons fresh lemon juice in a small saucepan. Bring mixture to a boil. Reduce heat to medium low; gently boil 10 minutes or until sauce thickens. Stir in 1.5 tablespoons light butter. Spoon 1/2 cup vanilla fat free Greek yogurt into each of 4 bowls; top each serving with about 1/4 cup sauce. Serve immediately. Makes 4 servings @ 3 Points+ or 4 SMPoints per serving Calories: 155 Fat: 2 Carbs: 16 Fiber: 1.8 Protein: 11 Sat. Fat: 0 Sugar: 16 Dinner On Next Page http://shrinkingonabudgetmealplan.com/mealplans/blsd723730p 1/1
7/22/2016 Week723730P Week of 10/28-11/4 Week of 7/23 7/30 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members. See bottom of Meal Plan for more detail. Note: Due to Zero Point fruits and vegetables in this menu, calculations using nutritional data alone might reflect a higher PointsPlus or SMPoints value than total listed. Dinner Dinner #1(D1) Beef Wagon Wheel Soup Tex Mex Spinach Salad: Prepare Tex Mex Dressing if you haven't already done so for lunch. We will use this as a base for tonight and you'll use it for Lunch#1. Combine 5 cups spinach (use regular spinach (not baby) stack and slice into wide ribbons with knife), 1 sliced pear, 1 cup grated carrots, 1/2 sliced red pepper and toss with 5 Tbsp. of (above) dressing. Makes 4 servings @ 3 Points+ or 3 SMPoints per serving Calories: 122 Fat: 8.2 Carbs: 11 Fiber: 3 Protein: 1.8 Sat. Fat:.6 Sugar: 5 Extra Meat Free Dinner: Broccoli Mac and Cheese Freezer to Slow Cooker: Slow Cooker Italian Chicken Dinner #2 (D2): Lemon Pepper Slow Cooker Roast Chicken Double Duty/Plan Ahead Roasted Cauliflower: Cut 2 1/2 pounds cauliflower into florets. Preheat oven to 450 F. Combine 3 cloves chopped garlic, 1/4 cup olive oil, ½ teaspoon each kosher salt and pepper, juice of 1/4 lemon and toss so all cauliflower florets are well coated Place in a large shallow roasting pan and place in the center of the oven. Roast for about 30 35 minutes, turning florets occasionally so they are evenly cooked. Remove from oven and with additional salt and pepper if needed. Makes 6 servings @ 3 Points+ or 3 SMPoints per serving. Calories: 126 Fat: 10.5 Carbs: 5.9 Fiber: 2.5 Protein: 2.8 Sat. Fat: 1.2 Sugar: 0 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, 1 teaspoon Mrs. Dash Lemon and Pepper and 2 Tablespoons lemon juice. Return drained green beans to dish and toss. Salt and pepper to taste. Makes 4 servings @ 2 Points+ or 1 SMPoints per serving. Calories: 57 Fat: 3.5 Carbs: 6.6 Protein: 1.6 Fiber: 2.9 Sat. Fat:.5 Sugar: 0 Dinner #3 (D3): Chicken Fajita Quesadillas Double Duty/Plan Ahead Celery: 6 stalks celery cut into sticks Makes 4 servings @ 0 Points+/0 SmPoints Salsifed Celery Dipping Sauce: Combine 1/4 cup salsa with 1/2 cup fat free plain greek yogurt. Makes 4 servings @ 2 Points+/0SmPoints Calories: 21.5 Fat:.2 Carbs: 21.1 Fiber: 3.8 Protein:.2 Sat. Fat: 0 Sugar:.8 Dinner #4 (D4): Fish Tacos with Spicy Slaw Melon: One half medium melon (rind removed) cut into 4 wedges Makes 4 Servings @ 0 Points+SmPoints per serving. Calories: 60 Fat:.2 Carbs: 11.9 Fiber: 3.6 Protein: 3.2 Sat. Fat: 0 Sugar: 5.5 Dinner #5 (D5): White Beans with Spinach and Sausage Refreshing Cucumber Salad: In a large bowl, combine 1/2 cup finely chopped orange or red bell pepper, 1/4 cup chopped fresh flat leaf parsley, 1 English cucumbers, thinly sliced (about 3 cups use slicer edge of box grater). Grate 1 teaspoon lemon rind on the fine side of the box grater or a microplane grater. You will probably have to scrape the zest from the inside of the grater. Combine lemon rind, 3 tablespoons fresh lemon juice, 1 tablespoon extra virgin olive oil, 1 1/2 teaspoons white vinegar, 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper in a small bowl, stirring with a whisk. Pour over cucumber mixture; toss well to coat. Serve at room temperature or chilled. Makes 4 servings @ 1 Points+/1 SmPoints each Calories: 51 Fat: 3 Carbs: 6 Fiber: 2 Protein: 1 Sat. Fat:.5 Sugar: 0 Dinner #6 (D6): Black Bean and Pumpkin Soup Carrot/Apple Salad: Core 3 large granny smith apple(s), thinly slice, then cut into matchsticks. In large bowl, make dressing with 3 Tbsp fresh lemon juice, 2 Tbsp olive oil, 1 tsp Splenda, 1 tsp kosher salt (or 1/2 tsp table salt), pinch of Cajun seasoning and 1/4 tsp black pepper. Toss matchstick apples and 3 cups bagged grated carrots with dressing to mix thoroughly. Makes 6 generous servings @ 3 Points+/1 SmPoint per serving Calories: 101.7 Fat: 4.5 Carbs: 22.1 Fiber: 4.4 Protein:.7 Sat. Fat:.6 Sugar: 0 Dinner #7 (D7): Sausage and Egg Pizza Easy Fruit Salad: In medium bowl whisk together 1/4 cup lime juice (bulb juice is fine) and 2 teaspoons Splenda. Add 1 cup strawberries, 1 cup frozen (thawed) unsweetened blueberries and 2 cup grapes. Toss and serve immediately. Makes 4 (1 cup) servings @ 1 Points+ per serving Calories: 66 Fat:.3 Carbs: 15 Fiber: 2.4 Protein:.7 Sat. Fat:.6 Sugar: 5 http://shrinkingonabudgetmealplan.com/mealplans/week723730p.html 1/2
7/22/2016 GroceryList723730 Shrinking On A Budget Grocery List Week of 10/28 7/23-11/4 7/30 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) standard muffin tin liners (B2) white vinegar (L1)(D1)(D4)(D5)(D6) chili powder (L1)(D1)(D4) cumin (L1)(D1)(D4)(D6) Cajun seasoning (L1)(D1)(D4)(D5)(D6) (we love Tony Chachere's and use often) oregano (L1)(D1)(D4)(D5) Mrs. Dash Lemon Pepper Seasoning (D2) (we will be using often) canola oil (L1)(D1)(D4) olive oil (D1)(D3)(D4)(D5)(D6) all purpose flour (DES1) cinnamon (DES1) light butter (DES2) Splenda (D6)(D7) (1 pound) strawberries (S2)(D7) non stick cooking spray (D3) Mrs. Dash Lemon Pepper seasoning (S1)(D2) (we will be using often) Frozen (4 cups) frozen chopped onion (L2)(D1)(D2)(D5)(D6) (2 2/3 cup) frozen unsweetened blueberries (DES2)(D7) 1 (12 oz) package frozen green beans (D1) (3/4 cup) frozen real lemon juice (S1)(DES1)(DES2)(D1) (1 cup) frozen shredded hash brown potatoes (D7)(MAH) Refrigerated (8 ounce) can reduced fat refrigerated crescent dinner roll dough (D7) Produce (2 pound) carrots (S1)(L1)(D2)(D6) small cucumber (L1) lemon (S1) 2 (10 ounce) bags spinach (B1)(D1)(D5) (2) large red bell pepper (D1)(D3)(D5) green bell pepper (D3) medium sweet onion (D3) (3) medium tomatoes (whatever looks best)(b1)(d4) garlic (L1)(L2)(D1)(D4)(D5)(D6) (2 heads) broccoli (L2) (3 stalks) celery (L2)(D2)(MAH) lime juice bulb (L1)(D1)(D4)(D7)(MAH) 4 golden delicious apples (DES1) (3) lemon (D2)(D5) green onions (D4)(D6) 4 pears (DES1) small jalapeno (D4) 4 cups pre sliced angel hair cole slaw (D4) (2) lemons (don't need if you have bottled lemon juice)(des1)(des2)(d1) (2 1/2 pounds) cauliflower into florets (D2) celery (D3) 1/2 medium melon (D4) parsley (D4)(D5) English cucumber (D5) (3) large granny smith apple(s)(d6) (2 cups) grapes (D7) Baking/Spices (0.3 oz.) JELL O Strawberry Flavor Sugar Free Gelatin (S2) mini muffin liners (S2) (1/2 cup) sunflower seeds (MAH) (15 1/3 ounce) box Fiber One apple cinnamon muffin mix (B2) Splenda for Baking (DES1)(DES2) Canned (3)(32 oz) boxes fat free chicken broth (L2)(D5)(D6) 2 (14 ounce) cans fat free less sodium beef broth (D1) (15 ounce) can no salt added kidney beans (D1) (2) 15 ounce or (1) 19 ounce can cannelini beans (D5) (2)(14.5 oz) can petite diced tomatoes (D5)(D6) 2 (15 oz) cans reduced sodium black beans (D6) (15 ounces) pure solid pack pumpkin Deli (3 ounces) thinly sliced light swiss cheese (like Lorraine)(B1) (12 ounces) deli turkey (L1) Condiments/Sauces/Dressings Dairy 1 package Good Seasons Italian Dressing (L1)(D1)(D4) (3/4 cup) salsa (D3)(MAH) (24 ounces) marinara sauce (D1) fajita seasoning (D3) Meat/Poultry/Seafood Bread (1.5 cups) 2% cottage cheese (S1) 3 (6 oz. each) strawberry Dannon Light and Fit or carb smart yogurt (S2) (1/2 cup) fat free plain greek yogurt (D3) (7) eggs (B1)(B2) (3/4 cup) 2% milk (L2)(D7)(MAH) (2/3 cup) reduced fat sour cream (L2)(D6) (8 ounces) 2% sharp cheddar cheese (L2)(D7) (16 oz) non fat vanilla Greek yogurt (DES2) (4 ounces/1 cup) 2% sharp cheddar cheese (D3) (8 ounces) egg substitute (like Egg Beaters)(D7) (3/4 pound) ground round (D1) (5 pound) roaster chicken (D2)(D3) (1 pound) tilapia fillets (D4) (3/4 pound) turkey kielbasa (D5) (12 oz) turkey breakfast sausage (D7) Everything Bagel Thins (store brand is fine)(b1)(l1) (8) 6 inch flour tortillas (fajita size)(d3) Dry Goods (6 ounces) uncooked wagon wheel pasta (can use elbows)(d1) http://shrinkingonabudgetmealplan.com/grocerylist723730.html 1/1
7/22/2016 beefwagonwheelsoupp Beef Noodle Soup Kids's Choice 30 Minute Meal Double Duty/Plan Ahead Points+ Value: 6 or SmPoints: 7 Calories: 244 Fat: 8.3 Carbs: 26 Fiber: 4.5 Protein: 14.6 Sat. Fat: 2.6 Sugar: 4.5 Servings: 10 (1 cup) (This freezes well and makes great leftovers) Ingredients 2 1/4 cups (6 ounces) uncooked wagon wheel pasta (can use elbows) Cooking spray 3/4 pound ground round 1 cup chopped frozen (thawed) onion 3 cups marinara 1/2 teaspoon ground oregano 2 (14 ounce) cans fat free less sodium beef broth 1 (15 ounce) can no salt added kidney beans, undrained Cook pasta according to package directions, omitting salt and fat. Drain. Coat a Dutch oven with cooking spray; place over medium high heat until hot. Add meat and onion; cook over medium heat until meat is browned, stirring until it crumbles. Drain. Return meat mixture to pan; add cooked pasta and remaining ingredients. Cook 10 minutes or until thoroughly heated. Cooking Tips: Be sure to use marinara instead of spaghetti sauce. Some spaghetti sauces has meat and oils added, upping the calorie and fat count. Picky Eater Tips: Kids LOVE this soup. The wagon wheel pasta makes it fun. I hear from many subscribers that this is one of the few ways their kids will eat beans! http://shrinkingonabudgetmealplan.com/mprecipes/beefwagonwheelsoupp.html 1/2
7/22/2016 lemonpepperslowcookerroastchickenp Double Duty/Plan Ahead: This recipe makes enough for Chicken Fajita Quesadillas another night. I recommend setting this portion aside before serving the chicken. Slow Cooker Roast Chicken Slow Cooker Friendly 10 Minutes or Less Prep Time Comfort Food Lightened Up *Points+ Value: (with skin): 5 Points+/6 SMPoints (2 drumsticks or 2 wings or 1 thigh or 1 (4 oz) breast piece) Calories: 231 Fat: 6.7 Carbs: 13.5 Fiber: 2.7 Protein: 26.5 Sat. Fat: 4.5 Sugar: 1 Servings: Around 4 5 varies depending on size of chicken (see above Points+ notes) 5 pound roaster chicken (1 cup will be saved for Chicken Fajita Quesadillas 1 Tbsp Paprika (optional for color) 4 Tablespoons lemon pepper seasoning (Mrs. Dash used for testing) 1 teaspoon salt (if using Mrs. Dash skip if using lemon pepper seasoning with salt) 1/2 cup celery 1/2 cup diced carrots 1/2 cup frozen chopped onion 2 lemons (sliced into wedges) Make 4 foil balls to place in bottom of slow cooker (somewhere between the size of a ping pong ball and a tennis ball). Remove bag of liver and gizzards from chicken. If your family (or pet) likes these items, put them in the bottom of the slow cooker. Stuff chicken with celery, onions, carrots and lemon. Sprinkle chicken evenly (top and bottom) with lemon pepper seasoning and salt (if using). Put seasoned, stuffed chicken on top of foil balls in slow cooker. Cook chicken on high for 4½ 5 hours depending on size of chicken and strength of your slow cooker. Times will vary, so use a food thermometer to ensure the chicken has reached 165 degrees. Let your chicken rest on a cutting board for about 20 minutes before carving. Before serving, set aside 1 cup of shredded chicken for Chicken Fajita Quesadillas. Cooking Tips: As long as you follow the directions precisely, this is a total no brainer. If you have a newer slow cooker, I would recommend checking the internal temperature on the early end of the cooking guidelines. Picky Eater/Non Dieter Tips: This is essentially just a very basic, but delicious chicken. You can always serve the chicken skinless 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://shrinkingonabudgetmealplan.com/mprecipes/lemonpepperslowcookerroastchickenp.html 1/1
7/22/2016 ChickenFajitaQuesadillaP Double Duty/Plan Ahead: This Use recipe Planned makes Leftover enough Chicken for Chicken from Fajita Lemon Quesadillas Pepper Slow another Cooker night. Chicken I recommend setting this aside before serving the chicken. Chicken Fajita Quesadillas Fake Out/Take Out *Points+ Value: 8 SmPoints Value: 9 Calories: 316 Fat: 12 Carbs: 30 Fiber: 2.5 Protein: 19 Sat. Fat: 5.6 Sugar: 1 Servings: 4 (hearty servings) 1 1/5 cup shredded cooked chicken (use planned leftovers from Slow Cooker Roast Chicken) 1 Tablespoon fajita seasoning 1 red bell pepper 1 green bell pepper 2 teaspoons olive oil 3/4 cup chopped frozen (thawed) onion 1 cup 2% sharp cheddar cheese 3/4 cup salsa (3) 6 inch flour tortillas (fajita size) non stick cooking spray Heat oil in a large nonstick skillet over medium heat. Add onion and bell peppers; sauté 10 minutes or until onion mixture begins to brown. Remove from skillet and set aside. Increase heat to medium high. Put chicken in skillet and add 2 Tablespoons water, sprinkle with fajita seasoning, toss and cook for 2 3 minutes, or just until barely heated through. Remove from pan (ok to put on plate with peppers and onions). Warm tortillas according to package directions. Spoon 1/4 of chicken and 1/4 of peppers and onions onto 3 of the tortillas. Then top each of the three with 1/2 cup chicken and chicken and 1/3 cup cheese. Top with remaining three tortillas. Spray your skillet with cooking spray. Carefully add 1 quesadilla to pan; cook 2 3 minutes over medium heat on each side or until golden. Remove from pan, and repeat with remaining quesadillas. Check to make sure cheese is melted. If not, microwave for 30 seconds. Cut each quesadilla into 4 wedges. Serving size is 3 wedges. Serve each serving with 1/4 cup salsa. Cooking Tips: Alternatively, you could you reduced sodium taco seasoning. It is also ok to use the frozen pepper and onions. Picky Eater Tips: Make their quesadilla with just cheese or with chicken 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/chickenfajitaquesadillap.html 1/1
7/22/2016 fishtacoswithspicyslawp Fish Tacos with Spicy Slaw Better Than Take Out These Points values also include additional slaw as a side item. If you want to reduce the Points+ or SMPoints, simply eat one taco and half the nutritionals and Points. Alternatively, skip the slaw for a side and reduce Points+ and SMPoints to 6. *Points+ Value: 8 or SMPoints Value: 8 Calories: 305 Fat: 9.8 Carbs: 30.1 Fiber: 4.4 Protein: 26.5 Servings: 4 (2 tacos per serving) 5 cups pre sliced angel hair cole slaw 1 cup chopped tomatoes 1/3 cup thinly sliced green onions 1/3 cup chopped fresh parsley 2 tablespoons fresh lime juice 5 teaspoons canola oil, divided 3 tablespoons Tex Mex Dressing 1 2 teaspoons jalapeno (seeded and diced) 1/2 teaspoon salt, divided 1 pound tilapia fillets 1 teaspoon chili powder 1/4 teaspoon Cajun seasoning (like Tony Chachere's) 8 (6 inch) flour tortillas In blender or small food processor, combine lime juice, dressing, salt and jalapenos. Blend for 30 seconds. Combine slaw, tomatoes, green onions and parsley in a large bowl. Add dressing and toss well to combine. Set aside. Heat olive oil in a large nonstick skillet over medium high heat. Sprinkle fish evenly with chili powder, Cajun seasoning and remaining 1/4 teaspoon salt. Add fish to pan; cook 2 3 minutes on each side or just until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from heat, and cut fish into bite sized pieces. While fish is cooking, warm tortillas according to package directions. Spoon about 1/4 cup cabbage mixture down center of each tortilla, and top with fish and tomatoes. Use remaining slaw as a side dish. Cooking Tips: Have slaw ready to go before starting fish. It needs to marinate and these tacos need to be served while the fish is warm. Also, do not overcook fish. I usually start testing for flakiness after 2 minutes on second side.. Picky Eater/Non Dieter Tips: Leave chili powder and Cajun seasoing off their fish. Season with only salt and pepper. 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 http://shrinkingonabudgetmealplan.com/mprecipes/fishtacoswithspicyslawp.html 1/2
7/22/2016 SausageBeancassouletP Sausage and Bean Cassoulet Comfort Food Lightened Up *Points+ Value: 6 SmPoints Value: 8 *Nutritional values for SmPoints include spinach. SmPoints calculations exclude spinach since it is a 0 Point vegetable with this plan (even in recipes). So nutritional values given cannot be used to calculate accurate SmPoints. Calories: 285 Fat: 10 Carbs: 26 Fiber: 10 Protein: 15 Sat. Fat:.6 Sugar: 2.5 Servings: 4 (1.25 cup servings) 3/4 pound turkey kielbasa (cut into 3/4 inch thick rounds) 2 cups fat free reduced sodium chicken broth 3 cloves of garlic (finely minced or put through garlic press) 1/2 cup frozen (thawed) chopped onion 1 teaspoon dried oregano 1 teaspoons cajun seasoning (like Tony Chachere's) 1 Tablespoon olive oil 2 cups canned Cannellini beans (drained and rinsed well) 1 can petite diced tomatoes (drained) 5 cups spinach leaves, stacked and cut into wide ribbons Freshly cracked pepper to taste Add olive oil to dutch oven. Over medium high heat, brown sausage rounds, flip then brown other side. Remove sausage from pan and set aside. Add onion and Cajun seasoning and saute for 2 minutes. Add garlic and continue to saute for another minute. Return sausage to pan, add all remaining ingredients (except spinach), then stir well. Bring to boil over medium high heat, then reduce heat to medium low and cover. Simmer for 20 minutes or until beans are soft and heated through. Add spinach, then continue to cook just until spinach wilts. Cooking Tips: Have sides ready and table set before you add spinach. This is best served just when spinach wilts. Picky Eater Tips: Serve them kielbasa (you'll have a bit left over) and their favorite canned fruit. You can always use slightly less kielbasa in the cassoulet if you need for your kids. *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/sausagebeancassouletp.html 1/1
7/22/2016 blackbeanpumpkinsoupp Double Duty/Plan Ahead: This makes 6 servings but freezes well. Reserve some to freeze in individual servings for quick and easy lunches. Black Bean Pumpkin Soup Meat Free But Delicious Freezer Friendly 30 Minutes or Less *Points+ Value: 6 OR SMPointsValue: 8 Calories: 238 Fat: 8 Carbs: 30 Fiber: 9 Protein: 13 Servings: 6 (1 1/4 cup) servings 2 cans (15 ounces each) reduced sodium black beans, rinsed and drained 1 can (14 1/2 ounces) petite diced tomatoes, drained 1 cup diced frozen (thawed) onion 1/8 teaspoon salt 1 teaspoon olive oil 4 garlic cloves, minced 1 teaspoon ground cumin 3 cups 98% fat free chicken broth 1 can (15 ounces) solid pack pumpkin 2 tablespoons white vinegar 1/2 teaspoon pepper 1/2 cup reduced fat sour cream 1/2 cup thinly sliced green onions 1/2 cup sunflower seeds Place beans and tomatoes in a blender or food processor; cover and process until blended, adding some of the chicken broth if necessary to loosen it up enough to puree. Set aside. In a Dutch oven, add onions, oil and salt; saute until tender. Add garlic and cumin; saute 1 minute longer. Stir in the broth, pumpkin, vinegar, pepper and bean mixture. Bring to a boil. Reduce heat; cover and simmer for 20 minutes. Alternatively, cook in slow cooker on low for 4 hours. Toast sunflower seeds in dry non stick skillet over medium heat for about 15 20 seconds. Don't leave them! Garnish each serving with sour cream, green onions and sunflower seeds. Cooking Tips: Just be sure and blend the beans and tomatoes fairly well. Add some chicken broth if it is too thick to blend. Buy the pure pumpkin, not the pumpkin pie filling. The sunflower seeds will go from brown to burned in less than 10 seconds. Take them out after 15 20 seconds. Picky Eater/Non Dieter Tips: If they like Black Bean Soup, they'll probably like this. Otherwise, make them cheese toast with 2% sharp cheddar (optionally included in grocery list) *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/blackbeanpumpkinsoupp.html 1/1
7/22/2016 breakfastpizzab Breakfast For Dinner Pizza Breakfast For Dinner Kid's Choice Comfort Food Lightened Up *Points+ Value: 5 or 5 SMPoints Calories: 203 Fat: 6.4 Carbs: 20.3 Fiber:.4 Protein: 15.4 Sat. Fat: 1.8 Sugar: 2 Servings: 8 1 (8 ounce) can reduced fat refrigerated crescent dinner roll dough Cooking spray 12 ounces turkey breakfast sausage 1 cup frozen shredded hash brown potatoes, thawed 1 1/2 cup (5 ounces) shredded 2% sharp cheddar cheese 1/4 cup 2% milk 1/2 teaspoon salt 1/8 teaspoon black pepper (8 ounces) egg substitute Line a cookie sheet with foil and spray with non stick cooking spray. Preheat oven to 375. Cook sausage in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain. Reserve 1/3 cup of cooked sausage for Sausage and Egg Waffles (see breakfast). Separate dough into triangles. Press triangles together to form a single round crust on the cookie sheet. Crust will go all the way to sides on narrow ends of sheet. Crimp edges of dough with fingers to form a 1/2 inch 3/4 inch high rim (this will hold in egg). Top prepared dough with sausage (12 ounce portion for tonight only), potatoes, and cheese. Combine milk, salt, pepper, and egg substitute, stirring with a whisk. Carefully pour milk mixture over sausage mixture. Bake at 375 for 25 minutes or until crust is browned. Cooking Tips: If you have a round pizza pan, by all means use it for this recipe. Otherwise the cookie sheet will work just fine. It is absolutely critical that you crimp edges of the dough and actually form a rim with the dough along the entire edge so the egg stays in place. Don't forget to set aside sausage for the Sausage and Egg Waffles. Picky Eater/Non Dieter Tips: Kids love this recipe. As a matter of fact, you can probably count on the "8 servings" to be more like 4 servings since your family members not following Weight Watchers will probably eat two servings. But if your picky eater isn't interested in the pizza, you can always cook some extra sausage and heat up an egg mug for them. Simply put a couple of tablespoons of sausage, a couple tablespoons of cheese and 2 lightly beaten eggs (or 1/2 cup egg substitute) in large coffee mug that has been sprayed with non stick cooking spray. Microwave at 50% power for 45 seconds. Stir. Then microwave another 45 seconds at high. *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/breakfastpizzab.html 1/2
7/22/2016 BroccoliMacandCheese Broccoli Mac and Cheese Comfort Food Lightened Up *Points+ Value: 7 OR SMPoints Value: 8 Calories: 265 Fat: 7.8 Carbs: 39.3 Fiber: 6.3 Protein: 15.7 Sat. Fat: 3.4 Sugar: 1 Servings: 8 12 ounces high fiber elbows like Ronzoni Smart Taste 2.5 tablespoons light butter 1/4 cup flour 1/4 cup minced onion 2 cups 1% milk 1 cup fat free, less sodium chicken broth 8 oz (2 cups) shredded reduced fat 2% sharp cheddar salt and fresh pepper to taste 12 oz fresh broccoli florets 1/8 cup grated parmesan 1/4 cup bread crumbs 1/4 teaspoon oregano cooking spray In small bowl, mix together parmesan, bread crumbs and oregano. Set aside. Cook pasta according to package directions for al dente (or slightly under cook 2 minutes). Put broccoli in a microwave safe dish and cook on high (adding 2 Tablespoons water) for 7 minutes. Spray a baking dish with cooking spray. Preheat oven to 375.In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium high until it comes to a boil; cook about 5 minutes, whisking constantly, or until the sauce becomes smooth and thick. Season with salt and pepper. Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and broccoli and mix well. Pour into prepared baking dish. Top with cheesy bread crumbs. Spray a little more cooking spray on top. Bake for 15 20 minutes, then broil for a few minutes to get the bread crumbs golden. Cooking Tips: Be sure not to overcook the pasta since it will continue to cook slightly in the oven. Picky Eater/Non Dieter Tips: This is a great way to get picky eaters to eat broccoli. Consider dicing broccoli in before adding to macaroni and cheese (ok to add a little chicken broth or milk to get it going). Or prepare them a seperate ramekin with just the pasta and cheese sauce (omitting broccoli). *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/broccolimacandcheese.html 1/1
7/22/2016 SlowCookerItalianChickenP Slow Cooker Italian Chicken Freezer to Slow Cooker Comfort Food Lightened Up *Points+ Value: 6 SmPoints Value: 5 Calories: 281 Fat: 2.2 Carbs: 18 Fiber: 4.7 Protein: 42 Sat Fat:.6 Sugar: 2 Servings: 4 4 (6 ounce) chicken breast halves, skinned 2 teaspoons dried basil 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper 1 cup diced yellow bell pepper 1 (15.5 ounce) can cannellini beans or other white beans, rinsed and drained 1 (14.5 ounce) can diced tomatoes with basil, garlic, and oregano, undrained To Freeze: First label bag with 1)Italian Chicken Chicken 2) Date 3) Instructions to cook on low for 7 8 hours. Add all ingredients (except cannellini beans) to labelled freezer bag and freeze flat in freezer. To Cook: If you remember, take bag out of freezer and defrost in refrigerator overnight. If you forget, simply run under lukewarm water (when ready to cook) for 2 3 minutes (just enough to loosen from bag (will still be partially frozen). Spray inside of 6 quart slow cooker with non stick cooking spray. Add contents of freezer bag, rinse and drain the can of cannelini beans and add. Cook on low for 7 8 hours( go for 8 if not completely thawed). For Each Serving: Place one cup bean/tomato mixture on plate. Put one chicken breast half beside bean mixture on plate. Cooking Tips: If you are not freezing this first, reduce cook time to 6 7 hours. You are adding the canned beans just before cooking because they can lose texture if frozen. Texture plays a key role in this dish. *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/slowcookeritalianchickenp.html 1/1
7/22/2016 TexMexDressingP Tex Mex Dressing Comfort Food Lightened Up Fake Out/Take Out *Points+ Value: 2 Calories: 80 Fat: 8.8 Carbs:.1 Fiber: 0 Protein: 0 Sat. Fat:.6 Sugar: 1 Servings: 10 (2 Tbsp servings) 1 package Good Seasons Italian Dressing 3 Tablespoons white vinegar 4 Tablespoons lime juice (bulb is fine) dash Tabasco sauce 1 clove garlic (pressed through garlic press) 1/8 teaspoon garlic powder 1/4 teaspoon chili powder 1/8 teaspoon cumin 1/4 teaspoon Cajun seasoning (like Tony Chachere's) 1/2 teaspoon oregano 6 Tablespoon water 6 Tablespoons canola oil Combine a shakers in a shaker or lidded container and shake well. 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: This is really best made a couple of hours before if possible. It will keep in refrigerator for 10 days. *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/texmexdressingp 1/1