IMPORTANT: This Point System plan is NOT a weight loss program. This is a family friendly meal plan based on point system guidelines (ie.Weight Watcher's). Serving portions must be adapted to meet your individual dietary program needs. MEAL #: !"#$ #"&'$& ()$ "* "#$%"&' INGREDIENTS: !"#$ #"&' "*+)$#"$*,& ()$ "* "#$%"&' INSTRUCTIONS: !"#$ #"&' "*&,)-.,"/*& ()$ "* "#$%"&' MeaI 1 Pork Chop CasseroIe 3 servings @ 5 pts each
Boiled Corn 1 medium ear @ 1pt
2 large red potatoes, thinly sliced lb pork loin chops pkt onion soup mix ( t salt, t pepper, c water) can FF cream of mushroom soup 3 ears corn on the cob Layer potatoes, then chops in a baking dish; salt & pepper. Sprinkle soup mix on top of chops. Mix water & mushroom soup together; pour on top. Cover, bake 60 min @ 350. Uncover for last 10 min. Boil corn until tender, about 4 6 minutes. MeaI 2 Stewed Chicken & Lima Beans 4 servings @ 5 pts each Steamed Broccoli 4 servings @ 0 pts each
( c all-purpose flour, 1 t talian seasoning t salt, t pepper, no-stick spray) 1 lb boneless/skinless chicken breasts (1 t minced garlic, 1 c white cooking wine) 8 oz frozen lima beans 1 bunch broccoli
Mix flour, talian seasoning, salt & pepper in a shallow bowl. Dredge chicken in flour, then spray each side well w/ no-stick spray. Heat a no-stick skillet and add breasts; cook about 2 min. until browned. Turn chicken over and add garlic, beans, and wine. Reduce heat and cover. Cook for 10 min. or until chicken is done. Steam broccoli until tender. MeaI 3 Tex-Mex Chicken Soup 4 servings @ 3 pts each
Fruit Salad 4 servings @ 1 pt each 2 c chopped rotisserie chicken meat 1 c Great Northern beans, drained 1 c salsa 14 oz can FF chicken broth ( t ground cumin) 2 c sliced strawberries 1 banana, sliced 1 apple, peeled & diced Combine all ingredients in a Dutch oven and bring to a boil. Reduce heat and simmer 10 min. Makes 4 servings. Toss fruit together and divide into 4 servings.
MeaI 4
ItaIian Burgers 2 burgers @ 7 pts each
Apple/Carrot Salad 2 servings @ 1 pt each
3 T diced onions (3 T FF talian dressing) lb ground round 2 English muffins, split & toasted large apple, cut into matchsticks 1 t lemon juice 1 c matchstick-cut carrots (1 t olive oil, t sugar, t salt, 1/8 t pepper) 1 oz crumbled RF feta cheese Combine burger ingredients and form into 2 patties. Grill or broil 4 6 min on each side or until done to your taste. Serve on muffins. Toss apples and lemon juice together in a large bowl. Add remaining ingredients and toss gently. Makes 2 servings.
MeaI 5
Ham & Grits CasseroIe 3 servings @ 5 pts each Scrambled Eggs 3 servings @ 2 pts each c quick-cooking grits 1 c diced lean ham c 2 % shredded sharp cheese (1 T light margarine, t Worcestershire) c FF egg substitute c FF egg substitute (2 large eggs) Cook grits in a large pot as directed on grits box. Remove from heat & stir in ham and next 3 ingredients. Add egg substitute slowly and stir well. Pour into a sprayed 8 x 8 baking dish. Bake 45 min @ 350. Beat egg sub and eggs together. Cook in a large sprayed skillet over med heat. (StapIes are in parenthesis) Copyright 2010, E-meaIz.com 325 w ww ww w. .e e- -m me ea al lz z. .c co om m
POINT SYSTEM FOR TWO May 12 - 18, 2010 WALMART GROCERY LST
"0/ $1"2"*(,$ ( 3(),".-1() 2$(1# .)/&& /-, $(.' +)/.$)4 ",$2 5",' ,'(, ./))$&3/*#"*+ 2$(1 67 8)".$& 9 (:("1(;"1",4 /< +)/.$)4 ",$2& 2(4 :()4 <)/2 &,/)$ ,/ &,/)$7 MEAL # X GROCERY ITEM PRICE OTHER GROCERIES I NEED: X ----- X DELI / BAKERY 3 1 rotisserie chicken, pull meat from bone 4.50 4 1 pkg Thomas original English muffins 1.88 ----- X PRODUCE 1 2 large red potatoes .88 1 3 ears of corn 1.50 2 1 bunch broccoli 2.38 3 16 oz strawberries 1.88 3 1 banana .25 3,4 2 lg red apples 1.00 4 1 onion .50 4 10 oz matchstick-cut carrots 1.72 4 1 lemon, for juice .38 ----- X MEATS 1 lb pork loin chops 3.00 2 1 lb boneless skinless chicken breast 4.00 4 1 lb ground round, use lb 3.48 ----- X DAIRY/REFRIG 4 4 oz Treasure Cave crumbled RF feta cheese 2.48 5 16 oz diced ham, Farmland 2.99 5 16 oz egg substitute, GV 2.08 5 8 oz bag shredded 2 % sharp cheddar cheese, Kraft 2.38 ()"*#' '+'#,- .$"%+ '#$(%,' X FROZEN == &(1(# #)$&&"*+& == 2"1> 2 16 oz bag frozen lima beans, use bag, GV 1.79 == &/-) .)$(2 ? 8, )(5 :$++"$& ----- X CANNED/BOTTLED == @//1 A'"3 B1":$ /"1 &3)(4 1 1 can FF cream of mushroom soup, GV .78 == 2(4/**("&$ C/ &,".> &3)(4 ;-,,$) 3 15oz can Great Northern beans, GV .72 D"+', 2(4/**("&$ E-,,$) ;-#& 3 16 oz salsa, Pace 1.88 F$#-.$# .(1/)"$ 2()+()"*$ 3 14 oz can FF chicken broth, GV .72 E(1&(2". :"*$+() G/*$4 ----- X PACKAGED !(1&( H"*.$# +()1". 1 1 box onion soup mix, GV 1.04 I++ &-;&,",-,$ !(1, (*# 3$33$) 5 1 box Jim Dandy quick-cook grits .78 !-+() =)$$ &4)-3 B1":$ /"1 TOTAL: approx 40.83
STAPLES NEEDED FOR EACH MEAL: (FF= Fat Free, LF=Low Fat, RF=Reduced Fat)