POINT SYSTEM FOR TWO May 19 - 25, 2010

WALMART MEAL PLAN

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
Hacienda Chicken
6 servings @ 4 pts each

Spicy Rice
cup @ 2 pts each
Boiled Corn
1 ear @ 1 pt each

1 lbs boneless skinless chicken breasts
(1 T cumin, 2 T vegetable oil,
1 t minced garlic, 1 T flour)
1 large onion, thinly sliced
c picante sauce
6 oz FF plain yogurt
3 c cooked yellow rice
c picante sauce
Corn on the cob, boil & serve on the side.
Sprinkle chicken evenly with cumin. Brown
chicken in a large pan in oil. Add garlic; arrange
onion rings over all. Drizzle with picante sauce.
Cover; cook on low heat until chicken is done,
about 25 30 min. Remove chicken; set aside.
Combine yogurt & flour; whisk into juices in pan.
Heat, do not boil; pour over chicken.
Cook rice as directed on package. Combine
3 c warm rice with picante. Serving = cup
MeaI 2
ItaIian Spaghetti Soup
4 servings @ 4 pts each

Garlic Toast
1 piece @ 2 pts each
Cantaloupe
1 cup @ 1 pt each
(2 t olive oil, 1 t minced garlic, t dried basil,
t dried oregano, 4 c water,
1 vegetable bouillon cube)
14 oz can tomato sauce
1 T tomato paste
6 oz uncooked thin spaghetti
Cole's garlic toast
Diced cantaloupe
Heat oil in a large saucepan & saut garlic for
1 min. Add tomato sauce, tomato paste, basil &
oregano; bring to a boil. Add water & bouillon;
bring to boil. Break spaghetti; add to soup &
simmer until pasta is tender; about 15 min.
Bake as many pieces of toast as needed.
Serving = 1 piece.
Serve cantaloupe on the side.
MeaI 3


Fruity Chicken SaIad
2 servings @ 6 pts each

Parmesan Cauliflower
2 servings @ 1 pt each

1 c diced rotisserie cooked chicken breasts
1 red apple, peeled and chopped
1 t lime juice
1 c seedless red grapes - halved
1 T finely chopped walnuts
(2 T FF sour cream, 1 t light mayonnaise,
1 t Dijon mustard)
4 c chopped romaine lettuce
12 oz bag cauliflower
c shredded Parmesan cheese
Toss apples in lime juice in a bowl. Add all
other ingredients and combine gently. Divide
lettuce into 2 portions and top with chicken
salad.
Steam cauliflower until tender. Sprinkle with
cheese while still hot. Divide into 2 servings.

MeaI 4
GriIIed Catfish over
Spinach SaIad
2 servings @ 6 pts each
Garlic Toast
1 piece @ 2 pts each
Cantaloupe
1 cup @ 1 pt each

1/3 lb catfish fillets, cut into small strips
(1 t olive oil, 1 t Cajun seasoning)
4 c spinach
c sliced strawberries
2 T chopped walnuts
(4 T light raspberry vinaigrette dressing)
2 pieces Cole's garlic toast
2 c diced cantaloupe
Coat catfish w /olive oil & sprinkle with
seasoning. Broil or grill over med heat 4 to 5 min
on each side. Toss together spinach &
remaining ingredients & divide into 2 servings.
Divide catfish into 6 portions and evenly place
on top of salads.
Bake toast as directed. Serving = 1 piece.
Serve cantaloupe on the side.

MeaI 5

Banana French Toast
2 servings @ 7 pts each

Canadian Bacon
2 slices @ 1 pt
Strawberries
cup @ 0 pts
( c FF milk, c egg sub, 1 T brown sugar,
1 t ground cinnamon, 1 T light margarine, sugar
free syrup)
4 slices whole wheat bread
1 med bananas, sliced
4 slices Canadian bacon
1 c sliced strawberries
Whisk 1
st
four ingred in a shallow pan.
Dredge bread in mixture, coat each side. Use
T margarine for every 2 slices of bread & toast in
a non-stick skillet on med heat. Top each
serving with banana & c SF syrup.
Heat bacon as directed. Serving = 2 slices.
Serve strawberries on the side.
(StapIes are in parenthesis) Copyright 2010, E-meaIz.com 326
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POINT SYSTEM FOR TWO May 19 - 25, 2010
WALMART GROCERY LST
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MEAL # X GROCERY ITEM PRICE OTHER GROCERIES I NEED: X
----- X DELI / BAKERY
3 1 rotisserie chicken, pull meat 4.50
5 1 loaf Arnold's whole wheat bread 2.50
----- X PRODUCE
1 1 large onion .60
1 2 ears corn on the cob .50
2,4 1 cantaloupe 2.00
3 1 red apple .50
3 1 lime .50
3 lb red seedless grapes .75
3 1 bag Fresh Express chopped romaine 2.79
3 12 oz bag cauliflower florets 2.38
4 1 bag spinach, Marketside 1.98
4,5 16 oz strawberries 1.67
5 1 banana .20
----- X MEATS
1 1 lbs boneless skinless chicken breasts 5.48
4 1 lb bag catfish fillets, use 1/3 lb 3.98
----- X DAIRY/REFRIG
1 6 oz plain FF yogurt, GV .38
3 8 oz bag shredded Parmesan cheese, GV 1.96
5 1 box Oscar Mayer fully cooked Canadian bacon 2.97
X FROZEN ()"*#' '+'#,- . $"%+ '#$(%,'
2,4 Cole's garlic toast 1.88 == &(1(# #)$&&"*+& == 2"1>
----- X CANNED/BOTTLED == &/-) .)$(2 ? 8, )(5 :$++"$&
1 16 oz Pace picante sauce 1.88 == @//1 A'"3 B1":$ /"1 &3)(4
2 14 oz can tomato sauce, GV .44 !(1&( C"*.$# +()1".
2 6 oz can tomato paste, GV .40 == 2(4/**("&$ D/ &,".> &3)(4 ;-,,$)
----- X PACKAGED E"+', 2(4/**("&$ F-,,$) F-#&
1 10 oz bag Mahatma yellow rice 1.26 F(1&(2". :"*$+() G/*$4
2 1 lb box thin spaghetti, GV 1.64 H++ &-;&,",-,$ A'/1$ 5'$(, ;)$(#
3,4 2oz bag chopped walnuts, Fisher 1.08 !-+() =)$$ &4)-3 F)/5* I".$
TOTAL: approx 44.22

STAPLES NEEDED FOR EACH MEAL: (FF= Fat Free, LF=Low Fat, RF=Reduced Fat)

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