Week 1/24 of - 1/9 1/31-1/16 Week of 6/21-6/28 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) Cinnamon Baked Chips Breakfast #1 (B1) Granola Cookie Wedge List Assumes 3 Days Preheat oven to 250 degrees. Line a large baking sheet with parchment paper. Core and slice 2 Gala apples as thin as you can (1/8 of an inch use a mandolin if you have one). Arrange the apple slices on the parchment paper close together so you can fit as many as you can. Lightly sprinkle with cinnamon. Bake on the lower part of your oven (away from the heating elements) for 20 minutes, then gently turn the apple slices over and bake for another 20 to 30 minutes. Keep an eye on them towards the last 10 minutes or so to make sure they don t burn. Remove baking sheet or rack from oven and allow the apples to cool. The apples will come out a bit soft but will crisp up as they cool. Because I cut mine by hand, I had some thicker and thinner. The Thin ones turned into crisps while the thicker ones stayed soft... but they were still DELICIOUS! Store in an airtight container or bag. Makes 4 servings @ 0 Points+ per serving Calories: 72 Fat:.3 Carbs: 18.8 Fiber: 3.3 Protein:.4 Note: Due to Zero Point apple in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. List Assumes 5 Days Preheat oven to 350. Combine 1/3 cup packed dark brown sugar, 2 tablespoons canola oil, 1 tablespoon light butter, melted, 1/2 teaspoon vanilla extract, 1/4 teaspoon salt, 1/4 teaspoon baking soda, and 1 large egg white in a large bowl; stir until well combined. Lightly spoon 1/2 cup flour into a dry measuring cup; level with a knife. Add flour, 1/2 cup quick-cooking oats, 1/3 cup sunflower seeds, and 3 tablespoons semisweet chocolate chips to sugar mixture; stir until just combined. Scrape the dough into a 8-inch glass pie plate coated with cooking spray, and spread to edges using a spatula. Bake at 350 for 15 minutes or until set. Cool slightly on a wire rack. Cut into 8 wedges. Makes 8 Servings @ 5 Points+ per serving Snack Ideas Snack #2 (S2) Breakfast Yogurt Bark Breakfast #2 (B2) Cinnamon Roll Smoothie List Assumes 4 Days Line an 8 x 8 baking dish with plastic wrap. Mix 2 cups Fage total classic yogurt and 1/3 cup Spenda together. Pour into a prepared baking dish. Top yogurt with 3 medium (chopped) strawberries and 1/4 cup sunflower seeds. Freeze for 3 hours or until bark is solid. Remove from freezer and let sit for 5 minutes. Break into 12 pieces. Serve immediately or store in freezer safe bags for about one month. Makes 4 (3 piece) servings @ 4 Points+ per serving Calories: 126 Fat: 6.2 Carbs: 16.4 Fiber: 2 Protein: 10 List Assumes 2 Days Combine 1 frozen banana (cut into four pieces), 3/4 cup 1% milk, 2 tablespoons quick cook oatmeal. 4 pieces of ice, 1/2 teaspoon ground cinnamon, 1/4 teaspoon vanilla extract, and 1 Tablespoon brown sugar. Blend until smooth. Pour into a tall glass. Cinnamon Roll Smoothie 4 medium orange 0 Total Points+/Meal 4 Granola Cookie Wedge 5 medium pear 0 Total Points+/Meal 5 Calories: 157 Fat: 3.7 Carbs: 32 Fiber: 5.6 Protein: 2.3 Calories: 168 Fat: 8.6 Carbs: 20.9 Fiber: 1.3 Protein: 2.5 Note: Due to Zero Point pear in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Lunch #1 (L1) List Assumes 4 Days Sunflower Lentil Spread On Pita Combine 1 (15-ounce) can lentils (rinsed and drained), 3 Tablespoons lemon juice, 1/4 teaspoon salt and 1/4 teaspoon pepper in a blender; process until smooth. Stir in 2 tablespoons sunflower seeds, 1 celery stalk (finely diced), 1 green onion (finely diced) and 2 tablespoons chopped fresh parsley. Dip recipe makes 4 (1/2 cup) servings. For each serving, microwave 1/2 (cut so you still have layers) of a 56 gram pita bread in microwave for 30 seconds. Cut into wedges and serve with 1/2 cup of the dip. Sunflower Lentil Spread on 1/2 Pita 4 1 cup grapes 0 Total Points+/Meal 4 Calories: 260 Fat: 3.2 Carbs: 41 Fiber: 10.8 Protein: 10.5 Note: Due to Zero Point grapes in this lunch, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Lunch Desserts Dinner On Next Page Lunch #2 (L2) Turkey Sandwich List Assumes 3 Days Cut a 56 gram pita in half (you should be able to make a "pocket" with pita half). Microwave for 30 seconds. Stir together 1 Tablespoon brown mustard, 2 teaspoons light mayonnaise and 1 Tablespoon plain non-fat greek yogurt. Spoon mixture into pita. Add 1/2 cup spinach leaves, 1/4 cup shredded carrots, and 3 ounces lean turkey. Makes 1 serving @ 5 Points+ per serving Turkey Sandwich 5 1 cup carrots 0 Total Points+/Meal 5 Calories: 259 Fat: 4.5 Carbs: 32 Fiber: 5.6 Protein: 22.8 Note: Due to Zero Point carrots in this lunch, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Caramelized Pineapple with Cinnamon Yogurt Sauce: Spray a grill or non-stick skillet with nonstick spray and bring to medium heat. Lay 16 pineapple rings (canned/packed in juice) flat and cook until slightly blackened and caramelized on each side (about 3 minutes per side), flipping gently. Set aside. Combine 6 ounces fat-free vanilla greek yogurt, 1 Tbsp. Splenda or sugar, 1/8 teaspoon cinnamon and 1/8 teaspoon vanilla extract in a bowl. Mix thoroughly until smooth. Spoon 3 Tablespoons yogurt sauce over each (4 slice) serving. Makes 4 (4 slice) servings @ 3 Points+ per serving. Calories: 145 Fat:.5 Carbs: 24.5 Fiber: 2 Protein: 4 *Strawberry Yogurt: Before dinner add 3/4 cup chopped strawberries to small bowl; sprinkle with 2 teaspoons sugar. Allow to sit for 30 minutes while eating dinner. Place 1/2 cup vanilla non-fat frozen yogurt in each of 4 bowls. Top each serving with 3 Tablespoons of the strawberries. Makes 4 servings @ 3 Points+ per serving Calories: 150 Fat: 3 Carbs: 29 Fiber: 1 Protein: 2
Week 1/24 of - 1/9 1/31-1/16 Week of 6/21-6/2811 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. Dinner #1(D1) Greek Chicken Extra Meat Free Meal: Dinner Breakfast Tortilla (see page 11) Slow Cooker Meal: Enchiladas (see page 12) Double Duty/Plan Ahead Pasta and Spinach Salad: Place 2 cup(s) spinach leaves, packed (quartered if large) in a serving bowl. Bring a medium-size pot of water to a boil; stir in 1/3 cup(s) small pasta (like elbow). Cook until tender, about 10 minutes; drain well. Cool Kitchen Note: Cook pasta on your grill burner. Spoon hot pasta over spinach and toss to coat; let spinach wilt. Add 3 Tbsp. Everyday Dressing, 1 teaspoon Mrs. Dash Garlic and Herb or Original, 1/4 tsp salt, and 1/4 tsp black pepper to pasta; toss gently but well. Serve immediately. Makes 4 (1 cup) servings @ 2 Points per serving. Calories: 80.7 Fat: 2.3 Carbs: 11.2 Fiber:.8 Protein: 3.5 Dinner #2 (D2): Pasta Salad with Chicken Double Duty/Plan Ahead Desperation Dinner Lemony Cucumbers: In small bowl, combine with whisk 2 Tbsp. olive oil with 1/4 cup (frozen- thawed) lemon juice, 1/8 teaspoon pepper and 1/8 teaspoon salt. Add 1 large english cucumber, sliced thin, to bowl. Toss to combine. Allow to marinate at room temperature while preparing dinner. Makes 4 servings @ 2 Points+ per serving Calories: 73.8 Fat: 8.9 Carbs: 3.5 Fiber:.7 Protein:.8 Dinner #3 (D3): Spaghetti with Quick Tomato Sauce Basic Tossed Salad: n large bowl, toss 3 cups chopped spinach, 2 cups chopped romaine, 2 Tablespoons sunflower seeds, 1/2 cup sliced red bell pepper, and 1 cup shredded carrots with 8 Tbsp.Everday Dressing. Makes 4 servings @ 4 Points+ per serving Calories: 141.5 Fat:10.4 Carbs: 12.8 Fiber: 2.2 Protein: 1.4 Dinner #4 (D4): Slow Cooker Beef and Broccoli Brown Rice: In microwave safe dish, put 3/4 cup instant brown rice and 1 1/3 cups water. Cover and microwave on high for 8 minutes. Reduce to 50% power and continue cooking for 5 minutes. Makes 6 (1/2 cup) servings @ 2 Points+ per serving. Calories: 85 Fat:.8 Carbs: 18 Protein: 2 Fiber: 1 Dinner #5 (D5): Shrimp Rolls Sliced Tomatoes: Slice two large tomatoes and sprinkle with 1/2 teaspoon Mrs. Dash Garlic and Herb seasoning. Makes 6 (1/2 cup) servings @ 0 Points+ per serving. Calories: 12.7 Fat:.2 Carbs: 2.8 Fiber:.7 Protein:.5 Dinner #6 (D6): Grilled Franks with Black Bean and Corn Salsa Strawberry and Cucumber Salad: Combine 4 cups hulled strawberries, quartered (1 pound), 3 tablespoons thinly sliced fresh basil, 3 teaspoons balsamic vinegar and 1 teaspoon sugar in a large bowl, and toss gently to coat. Cover and chill for 1 hour. Combine 2 medium cucumbers, peeled, halved lengthwise, seeded, and thinly sliced (about 2 cups), 1 Tablespoon freshly squeezed lemon juice, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add cucumber mixture to strawberry mixture; toss gently to combine. Serve immediately. Makes 4 (1.5 cup) Servings at 1 Points+ per serving Calories: 49 Fat:.5 Carbs: 11.6 Fiber: 3.1 Protein: 1.1 Dinner #7 (D7): Burrito Bowl Apples: In medium bowl, whisk together 1/4 cup lemon juice with 1 Tablespoon honey until honey has dissolved. Add 3 sliced granny smith apples and toss. Makes 4 Servings @ 0 Points+ per serving. Calories: 82.7 Fat:.3 Carbs: 22 Fiber: 3.7 Protein:.4
Shrinking On A Budget Grocery List Week Week of of 6/21 1/9 1/24 -- 6/28 1/16 1/31 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) cinnamon (S1)(B2)(DES1) parchment paper (S1) Splenda (S2)(DES1) brown sugar (B1)(B2) light butter (B1) vanilla extract (B1)(B2)(DES1) canola oil (B1)(D1)(D3) flour (B1) baking soda (B1) stone ground mustard (L2)(D2) light mayonnaise (L2)(D5) Mrs. Dash Garlic and Herb or Original (D1)(D5) (we use almost every week) red wine vinegar (D1) dijon mustard (D1)(D3) olive oil (D1)(D2)(D3) balsamic vinegar (D6) sugar (D2)(D6) DES2 honey (D7) dried oregano (D1)(D3) white, white wine or rice vinegar (D2)(D3) soy sauce (D4) dried ginger (D4) garlic powder (D3) cornstarch (D4) light butter (D5) ground red pepper (D2)(D3) Frozen (1.5 cups)frozen 100% lemon juice (L1)(D1)(D2)(D3)(D5)(D6)(D7) (2 cups) vanilla non-fat frozen yogurt (DES2) (2.5 cups) frozen corn (D6)(D7) Produce (2) Gala apples (S1) (2 pints) strawberries (S2)(DES2)(D6) (2) bananas (B2) celery (L1) green onions (L1)(D2)(D7) parsley (L1)(D1)(D2)(D7) (5.5 cups) grapes (L1)(D2) (6.5 cups) spinach leaves (L2)(D1) (1 pound) carrots (L2)(D3) English cucumber (D2) head romaine (D3)(D5)(D7) (2) large tomatoes (pick the best looking variety)(d5) (4) roma (plum) tomatoes (D7) small bunch fresh basil (D3)(D5)(D6) (2) medium cucumbers (D6) (3) granny smith apples (D7) garlic (D1)(D2)(D3)(D4) (2) lemon (D2)(D5) celery (D2) red onion (D2)(D6) 2 pound(s) cherry tomato(es) (D3) (3 cups) broccoli florets (about 2 crowns)(d4) (3)red bell pepper (D6)(D7) cilantro (D6)(optional)(D6)(D7) lime bulb (D7)(MAH) (3) pears (2) oranges (B2) Baking/Spices Breakfast/Cereals (1/2 cup) quick cooking oats (B1) Canned 1 (15-ounce) can lentils (L1) (2)(14 ounce) cans pineapple rings packed in juice (DES1) (15 oz) can fat free beef broth (D4) (2)(15-ounce) black beans (D6)(D7) (1) chipotle in adobo pepper (D7)(MAH) Deli (9 ounces) lean deli turkey (L2) Condiments/Sauces/Dressings Dairy Good Seasons Italian packet (D1)(D3) sesame oil (D4)(MAH) (1 cup) salsa (D6)(D7) HIdden Valley Salad Dressing and Seasoning Mix (D7) reduced sodium taco seasoning (D7) (2.5 cups) Fage Total Classic Plain Yogurt (S2)(D1) (2 cups) 1% milk (B2)(D7) (1 cup) plain non-fat greek yogurt (L2)(D7) (6 ounces) vanilla non-fat greek yogurt (DES1) (1/2 cup) reduced fat sour cream (D7) 1 egg (B1) Meat Bread (1 1/4 cup) sunflower seeds (S2)(B1)(L1)(D2)(D3) (3 Tablespoons) semi-sweet chocolate chips (B1)(MAH) 30 ounces boneless skinless chicken breast (D1)(D2) (1 pound) uncooked lean & trimmed boneless top round roast of beef (D4) (1 pound) large shrimp (D5) 1 package (12 ounces) 97% fat free Hebrew National beef franks (D6) 1 package pita bread (56 grams each)(l1) light hot dog buns (D5) Dry Goods (1/3 cup) elbow pasta (D1) instant whole grain brown rice (D5)(D7) (8 ounces) farfalle (bow tie pasta) (D2) (12 ounce) Ronzoni SmartTaste uncooked spaghetti (D3)
Double Duty/Plan Ahead: Cook an extra 10 ounces of chicken for Pasta Salad with Chicken another night. Greek Marinated Chicken Company Worthy Comfort Food Lightened Up *Points+ Value: 5 Calories: 222.3 Fat: 8.4 Carbs: 1.1 Fiber: 0 Protein: 34.1 Servings: 4 20 ounces boneless skinless chicken breast plus an additional 10 ounces if making Pasta Salad with Chicken 1/2 cup fat free plain greek yogurt 1 Tablespoon olive oil 2 cloves garlic, minced 1 1/2 teaspoons dried oregano zest from 1 medium lemon 1/4 cup lemon juice 1/2 teaspoon each salt and freshly cracked pepper small pinch ground red pepper (cayenne) 1/2 cup fresh parsley (chopped) Cut chicken into 5 ounce portions. If some pieces are thicker than others, put thick pieces in ziplock bag and lightly pound to create thickness uniform with other pieces of chicken. Combine all ingredients but chicken in either a blender (recommended) or medium bowl. If using blender, pulse until marinade is blended and smooth (about 1 minute) If using bowl, whisk until all ingredients are incorporated. Pour marinade into large ziplock bag and add chicken pieces. Place pieces in marinade in gallon ziplock. Allow to marinate between 1-4 hours. For the chicken you'll be reserving for Pasta Salad with Chicken: rinse off marinade, pat dry, and season with salt and pepper. (if cooking in oven, wrap these two pieces in foil). For the chicken you'll be eating tonight: Put on grill or in oven with marinade that is still on the chicken (do NOT pour in any marinade still left in the bag) There are two methods to cooking this chicken. I recommend grilling if possible. Grill: Preheat grill to medium high and spray with non-stick cooking spray. Grill 4 minutes on each side or until cooked through. Oven: Preheat oven to 400. Spray 3 quart baking dish with non-stick cooking spray. Lay in chicken pieces, allowing excess marinade to drip off before putting chicken in pan. See above directions for different cooking instructions for chicken you'll be reserving for Pasta Salad with Chicken. Bake for 30-40 minutes. Cooking Tips: I recommend grilling this chicken. Don't marinate for longer than 4 hours or the lemon juice will start to cook the chicken, making it mealy. Picky Eater/Non-Dieter Tips: The only issue picky eaters might have with this chicken is the "pieces" of garlic and parsley (from the marinade) that remain on the chicken once cooked. Blending marinade in the blender first eliminates this issue. Otherwise, this is just very moist chicken. *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.
Double Duty/Plan Ahead: Use planned leftovers you cooked on Greek Chicken night. Pasta Salad with Chicken Double Duty/Plan Ahead 20 Minutes or Less Desperation Dinner *Points+ Value: 8 Calories: 322 Fat: 11.2 Carbs: 35 Fiber: 3.1 Protein: 18.5 Servings: 6 (1 2/3 cup) 3 cups uncooked farfalle (bow tie pasta) (about 8 ounces) 1/3 cup freshly squeezed orange juice 1/4 cup fresh lemon juice (frozen [thawed]) lemon juice is fine 2 tablespoons extra virgin olive oil 1 tablespoon stone-ground mustard 2 teaspoons sugar 1 1/4 teaspoons salt 1/2 teaspoon freshly ground black pepper 1 1/2 teaspoons white, rice or white wine vinegar 2 cups shredded cooked chicken breast (use planned leftovers from Greek Chicken night) 1 1/2 cups seedless red grapes, halved 1 cup thin diagonally cut celery 1/3 cup finely chopped red onion 1/3 cup sunflower seeds (toasted) 1/3 cup chopped green onions 1/4 cup chopped fresh parsley Cook pasta according to package directions, omitting salt and fat; drain. Rinse with cool water to cool completely. Combine orange juice and the next 7 ingredients (orange juice through vinegar) in a large bowl, stirring with a whisk to combine. Add pasta, chicken, grapes, celery, red onion, sunflower seeds, green onions, and parsley; toss gently to combine. Cool Kitchen Tip: Cook the pasta on your grill burner Cooking Tips: The easiest way to toast the sunflower seeds is to put them in a dry, non-stick skillet over medium heat. Allow them to toast, stirring very often, for about 2 minutes or until they start to smell nutty - about 2 minutes. This is an important step for this recipe. Also, make sure you actually squeeze the juice from an orange (don't use breakfast type orange juice from concentrate). Picky Eater/Non-Dieter Tips: Serve their shredded chicken separately with their favorite dipping sauce. Grapes can be a side item. make a little extra pasta and toss their cooked pasta with butter and garlic powder. *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.
Spaghetti With Quick Tomato Sauce 20 Minutes Or Less Meat Free But Delicious Calories: 232 Fat: 3.8 Carbs: 50.2 Fiber: 7.7 Protein: 7.3 *Points+ Value: 6 Servings: 6 (1 1/2 cup) 2 pound(s) cherry tomato(es) 1/4 cup(s) basil, packed leaves, chopped 1 Tbsp olive oil 1/2 teaspoon garlic powder 1 Tbsp white, white wine or rice vinegar 2 teaspoons dried oregano 1/2 tsp sugar 1/2 tsp table salt 1/2 tsp black pepper, freshly ground 12 ounce Ronzoni SmartTaste uncooked spaghetti, cooked and drained according to package instructions Roughly chop the tomatoes; place in a large bowl. Stir in the basil, oil, vinegar, oregano, garlic powder, sugar, salt and pepper. Add the drained pasta and toss well. Cool Kitchen Tip: Cook the pasta on your grill burner Cooking Tips: The white wine vinegar is very important in this dish so don't skip - even if you have never used vinegar in a tomato sauce before. It really heightens the freshness of the sauce. Picky Eater/Non-Dieter Tips: Serve the picky eater's noodles with butter and garlic powder and leave out the tomatoes. A pat of butter and/or additional olive oil can be added to the non-dieter's noodles. *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.
Slow Cooker Beef and Broccoli Fake-Out/Take-Out Slow Cooker Friendly *Points+ Value: 8 Calories: 305 Fat: 11 Carbs: 19 Fiber: 1.4 Protein: 29.1 Servings: 4 1 pound uncooked lean & trimmed boneless top round roast of beef, sliced thin and cut into bite-sized pieces (see cooking tips below) 1 cup fat free beef broth 1/2 cup low sodium soy sauce 1/3 cup brown sugar 1/8 teaspoon dried ground ginger 1 Tablespoon sesame oil 4 garlic cloves, minced 2 Tablespoons cornstarch 3 cups broccoli florets Combine the broth, soy sauce, brown sugar, ginger sesame oil and garlic in slow cooker and stir together to combine well. Add the uncooked beef pieces and stir (make sure beef is covered by the liquid). Turn crock pot temperature to low and cover. Cook for 4-6 hours (if you have one of the newer slow cookers that cook "hot", it will be ready in 4 hours) until the beef is cooked through and very tender. At this point, remove 1/3 cup of the liquid from your slow cooker to a bowl and stir in 2 tablespoons of cornstarch. Once combined, add the cornstarch mixture back into the slow cooker and mix in thoroughly. Add the broccoli florets and stir. Re-cover the slow cooker and cook on low for another 30 minutes. Cooking Tips: If you freeze the top round for 30 minutes or so, it is much easier to slice thinly. If you have a larger, newer slow cooker, check beef for doneness and tenderness after 4 hours. If done, but still tough, continue cooking for an hour. Store your sesame oil in the refrigerator to prolong shelf life. Picky Eater/Non-Dieter Tips: This is the ONLY way I can get my nephew to eat broccoli. I've had many subscribers say their picky eaters love this. If nothing else, just pick the broccoli out of their portion. Rinse off their meat if necessary. *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.
Shrimp Rolls Easy Gourmet 20 Minutes or Less These are like a Lobster Roll - but made with less expensive shrimp! *Points+ Value: Calories: 249 Fat: 7.5 Carbs: 21.6 Fiber: 4.2 Protein: 27.2 Servings: 4 1 tablespoon light butter 20 large shrimp, peeled and deveined (about 1 pound) 1/4 cup light mayonnaise 1 teaspoon grated lemon rind 2 tablespoons fresh lemon juice 1/4 cup chopped fresh parsley or cilantro 2 Tablespoons chopped fresh basil 1/2 teaspoon freshly ground black pepper 1/4 teaspoon kosher salt 4 (1 1/2-ounce) light hot dog buns 1 cup roughly chopped romaine Preheat broiler to high. Heat butter in a large nonstick skillet over medium-high heat; swirl to coat. Add shrimp to pan; sauté 3-4 minutes or until done. Place shrimp on a large plate; chill in refrigerator for 10 minutes. Coarsely chop shrimp. Combine chopped shrimp, mayonnaise, and next 6 ingredients (through salt) in a large bowl. Open buns without completely splitting; arrange, cut sides up, on a baking sheet. Broil 1 minute or until toasted. Place 2 lettuce leaves in each bun; top each serving with 1/2 cup shrimp mixture. Cool Kitchen Tip: Cook the shrimp on your grill burner Cooking Tips: This is truly a no-brainer recipe. Don't overcook the shrimp. And make sure you take the time to chill the shrimp before assembling the salad. Picky Eater/Non-Dieter Tips: Cook a bit of extra shrimp and allow them to dip their shrimp in their favorite dipping saice. *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.
Grilled Franks and Corn Salsa Grill Friendly Kid Friendly Calories: 232 Fat: 3.8 Carbs: 50.2 Fiber: 7.7 Protein: 7.3 Points+ Value: 4 Servings: 7 Ingredients Grilling cooking spray 1 cup frozen (thawed) corn 2 teaspoons olive oil cooking spray 1 package (12 ounces) 97% fat free Hebrew National beef franks 1/2 medium red onion, chopped (about 1/2 cup) 1 cup sweet red bell pepper, chopped (about 1 large) 1 can (15 ounces) black beans, drained, rinsed 1/2 cup salsa 1/4 cup chopped fresh cilantro or parsley Spray cold grate of outdoor grill with cooking spray. Prepare grill for medium heat. Spray corn with 4 sprays cooking spray. Grill corn and franks 10 minutes, or until corn is tender and franks are hot. Heat olive oil in medium saucepan over medium-high heat. Add onion; cook and stir 3 minutes. Stir in bell pepper; cook and stir 2 minutes. Add beans and salsa. Cover; simmer 5 minutes, or until heated through. Cut corn from cobs; discard cobs. Stir corn into bean mixture. Serve with grilled franks. Top with cilantro, if desired. Cooking Tips: Corn and franks might have different cooking times. If one is done before the other, use the upper portion of your grill to keep warm. I bring all items for the salsa in a saucepan down to the grill and cook on the grill side burner. Picky Eater Tips: Serve the hot dog without salsa in a bun with favorite condiments. Shrinkingonabudget.com
Burrito Bowl Meat Free but Delicious 20 Minute or Less *Points+ Value: 10 Calories: 385 Fat: 5.9 Carbs: 71 Fiber: 17 Protein: 19 Servings: 4 (very hearty) 3/4 cup instant whole grain brown rice 1/2 cup salsa (restaurant-style, or your favorite store-bought brand) 1 can reduced sodium black beans, rinsed and drained 1/4 cup lime juice 4 roma (plum) tomatoes, diced 1 1/2 cups frozen (thawed) corn 2 cups romaine lettuce, chopped 3/4 cup red bell pepper 1 cup cilantro or parsley 1/2 cup chopped green onions 1 cup Chipotle Ranch Dressing Prepare Rice: In microwave safe dish, put 3/4 cup instant brown rice, 2/3 cup 98% fat free chicken broth and 2/3 cup water. Cover and microwave on high for 8 minutes. Reduce to 50% power and continue cooking for 5 minutes. Let rest for 5 minutes, then stir in 1/4 cup lime juice, the salsa and 1/2 cup chopped parsley or cilantro. Assemble Bowls: For each bowl, begin with 3/4 cup salsa rice, then 1/3 cup black beans, corn, lettuce, bell pepper, tomatoes and green onions and extra parsley or cilantro. Top each bowl with 1/4 cup Chipotle Ranch Dressing. Cooking Tips: Use your favorite salsa for the rice. Offer additional dressing, hot sauce or salsa. Picky Eater/Non-Dieter Tips: Let them assemble their own burrito bowl and put only what they want in it. A popular Picky Eater favorite combo is salsa rice with black beans and cheddar 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.
1/9/2016 BreakfastTortilla Mini Prep Day: Mash beans. Shred cheese if using block cheese. Breakfast For Dinner Tortilla Breakfast For Dinner 20 Minutes or Less Points+ Value: 6 Calories: 238 Fat: 10 Carbs: 25 Fiber: 5 Protein: 12 Servings: 4 4 large eggs 1/2 teaspoon chili powder 4 (6 inch) whole wheat tortillas 4 tablespoons shredded 2% reduced fat cheddar 1/2 cup reduced sodium black beans, drained and mashed 1 tomato, thinly sliced into 4 slices 2 tablespoons chopped fresh cilantro 4 thin slices avocado 3 teaspoons reduced fat sour cream Whisk together the egg and chili powder in a small bowl until well blended. Heat beans in microwave for 20 seconds. Heat a small heavy skillet over medium heat until hot enough that a drop of water sizzles. Coat with non stick cooking spray and pour in the eggs. Cook, stirring every 30 second or so with a rubber spatula until set, about 2 minutes. Transfer to a plate and keep warm. Wipe out the skillet and respray. Increase heat to medium high. Heat tortillas one at a time in skillet for about a minute. Turn and sprinkle with cheese and heat until cheese melts. Transfer to individual serving plate(s). For each tortilla, spread 1/4 of the beans on one side of the tortilla. Add the egg, tomato, cilantro avocado and sour cream. Fold the tortilla to make a sandwich. Cooking Tips: Have sides and toppings (avocado, beans, cilantro and tomato) ready to go so these can be served while the eggs are hot. Tent the eggs loosely with foil to keep warm while heating the tortillas. If you can't find ripe avocados, buy them still slightly unripe and store them in a brown paper bag. They will ripen in a day or two. Picky Eater Tips: The beauty of these "breakfast" tortillas is that you can build them with any ingredients your picky eater prefers. Consider topping with just cheese. Maybe even add some leftover hamburger meat. *NOTE: Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus are trademarks of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting. This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Shrinkingonabudget.com http://shrinkingonabudgetmealplan.com/mprecipes/breakfasttortilla 1/2
1/9/2016 BreakfastTortilla http://shrinkingonabudgetmealplan.com/mprecipes/breakfasttortilla 2/2
1/9/2016 Slowcookerenchilada Slow Cooker Enchilada Casserole Slow Cooker Friendly Comfort Food Lightened Up This may seem a bit high it Points+ but remember it includes a side dish (cornbread). *Points+ Value: 10 Calories: 385 Fat: 13 Carbs: 49.2 Fiber: 5.1 Protein: 16.6 Servings: 6 (1 cup casserole, and 1 Tbsp. sour cream) 1/4 cup canned diced fire roasted green chiles, divided (hot or mild) 1/2 cup salsa 1/4 cup chopped green onions 1/4 cup finely chopped red bell peppers 1/4 cup chopped fresh parsley 1 (15 ounce) can reduced sodium black beans, rinsed and drained 1 (11 ounce) can corn with red and green peppers, drained 1 (10 ounce) can enchilada sauce 1/2 cup egg substitute 1 (8 1/2 ounce) package corn muffin mix 1 1/2 cups (6 ounces) shredded 2% cheddar cheese 6 tablespoons reduced fat sour cream Place 3 tablespoons green chiles and next 7 ingredients (through enchilada sauce) in a 3 1/2 quart electric slow cooker; stir well. Cover with lid; cook on low heat setting 4 hours. Combine remaining 1 tablespoon green chiles, egg substitute, muffin mix, and bell peppers in a bowl. Spoon batter evenly over bean mixture in slow cooker. Cover and cook 1 hour or until corn bread is done. Sprinkle cheese over corn bread. Cover and cook 5 minutes or until cheese melts. Top each serving with sour cream; sprinkle with parsley. Cooking Tips: This is not a very attractive dish, but what it lacks in appearance, it makes up for in taste and simplicity. If you use a larger slow cooker, reduced cook time to 3 hours for first cook and 45 minutes for the second cook time. Picky Eater/Non Dieter Tips: Top their portion with extra cheese and pop in the microwave for 15 seconds. If they are sensitive to heat, use mild chilis. *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/slowcookerenchilada 1/1