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POINT SYSTEM FOR TWO WALMART MEAL PLAN
MEAL #:
Meal 1 Side dishes are in ITALICS

Mar 17 23, 2010

INSTRUCTIONS: Side dish instructions are in ITALICS
Cook chicken breasts and dice. Combine 3 c diced chicken, vegetables and soup in a sprayed 9x13 dish. Combine Bisquick, milk & egg sub. Pour over chicken mixture. Bake 30 min @400. Steam broccoli until tender. Top with cheese while broccoli is hot. Slice sausage into thin pieces and brown in a large stockpot over med heat. Add all other ingredients and bring to boil. Cover and reduce heat to simmer. Cook for 15 20 min until cabbage and potatoes are tender. Discard bay leaf before serving. Serving = 1 cups Bake rolls as directed. Serving = 1 roll

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.

INGREDIENTS:

Side dish ingredients are in ITALICS

Chicken Pot Pie

6 servings @ 7 pts each

Cheesy Broccoli
6 servings @ 1 pt each Meal 2

Sausage n Cabbage Stew

3 servings @ 5 pts each

Crescent Rolls
1 roll @ 2 pts Meal 3

Red Beans & Rice

3 servings @ 6 pts each

Pear Salad
3 servings @ 2 pts each

Meal 4

Broiled Shrimp Baja

2 servings @ 5 pts each

Boiled Corn
2 pieces @ 2 pts

1 lb boneless skinless chicken breasts 16 oz bag mixed vegetables 1 each: FF cr of chicken & FF cr of mushroom 1 c RF Bisquick (3/4 c FF milk, c FF egg substitute) 1 large bunch broccoli c shredded 2 % sharp cheddar cheese 7 oz smoked turkey sausage, sliced 1 lbs cabbage, cubed lb small red potatoes, peeled and cubed onion, cubed 8 oz baby carrots 14 oz can chicken broth ( c dry white wine, t caraway seeds, 1 bay leaf, t dried thyme) 1 can RF crescent rolls 4 oz smoked turkey sausage c chopped onion (1 t olive oil) 15 oz can light kidney beans, undrained (1 t garlic powder, t Cajun seasoning) 1 c cooked boil in bag brown rice bag chopped salad 1 Bartlett pear, peeled & sliced c shredded 2 % sharp cheese (6 T light vinaigrette dressing) 1 lb fresh peeled shrimp Lawrys 30 min marinate, Baja Chipotle 4 min ears of corn 14 oz can green beans (1T bacon bits)

Slice sausage thin. Cook sausage & onion in olive oil in a Dutch oven over med heat for 5 min. Mash 1/2 can of beans and add all beans & seasonings to Dutch oven. Simmer 30 min. Serving = 1 c beans over c brown rice. Divide lettuce, pears, & cheese into 3 salads; top each with 2 T dressing.

Bacon Green Beans

c servings @ 1 pt Meal 5

Marinate shrimp in Lawrys sauce for 2 hours in refrigerator. Remove shrimp from marinade and broil until no longer pink, just a few minutes. Divide into 2 servings. Boil corn as directed. Serving = 2 mini ears Heat green beans; add bacon bits during cooking. Serving = cup Brown chicken in a sprayed skillet over med heat for 3 min on each side. Add garlic and saut for 1 min. Reduce heat; add tomatoes, olives, and pepper. Cover & cook 10 15 min. Remove from heat; top with feta. Steam carrots for 10 min or until tender. Heat marmalade, water, margarine, & seasonings. Add carrots & simmer 5 min. Serve 1 c cantaloupe on the side.
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Greek Chicken
2 servings @ 4 pts each

Sweet Baby Carrots

2 servings @ 1 pts each

Cantaloupe
1 cup @ 1 pt

lb boneless chicken breasts, cut into tenders (1 t minced garlic, pepper) 1 c diced tomatoes, Italian style c sliced Kalamata olives c crumbled RF feta cheese 8 oz bag baby carrots (2 T orange marmalade, 1 T water, 2 t light margarine, t salt, 1/8 t nutmeg) 2 c cantaloupe
(Staples are in parenthesis)

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POINT SYSTEM FOR TWO WALMART GROCERY LIST
MEAL #
--------1 2 2 2,3 2,5 3 3 5 ----1,5 4 ----1,3 2,3 2 5 1 4 ----1 2 3 4 4 5 5 ----1 3

Mar 17 23, 2010

PRICE
2.38 .75 .44 .50 1.50 1.98 .45 1.68 5.00 5.00 2.28 1.98 1.68 2.48 .98 2.23 2.28 .73 .66 2.16 .78 .63 3.43 2.56 1.78 46.32 POINTS SYSTEM D AILY STAPLES FF salad dressings FF milk FF sour cream 0 Pt raw veggies FF Cool Whip Olive oil spray Salsa Minced garlic FF mayonnaise No stick spray butter Light mayonnaise Butter Buds Balsamic vinegar Honey Egg substitute Whole wheat bread Sugar Free syrup Brown Rice

*To eliminate a particular meal, cross out each grocery item with that corresponding meal #. Prices & availability of grocery items may vary from store to store.

X X
X

GROCERY ITEM
DELI / BAKERY PRODUCE 1 large bunch broccoli 1 head cabbage, about 1 1/2 lbs lb red potatoes 1 onion 1 lb bag baby carrots 1 bag chopped salad, Marketside 1 Bartlett pear 1 cantaloupe MEATS 1 lbs boneless skinless chicken breasts 1 lb bag shrimp DAIRY/REFRIG 8 oz bag Shredded 2 % sharp cheddar cheese, Kraft 14 oz Butterball turkey smoked sausage 1 can Pillsbury RF crescent rolls 6 oz RF crumbled feta cheese, Treasure Cave FROZEN 16 oz bag mixed veggies, GV 6 count mini corn on the cob, Green Giant CANNED/BOTTLED 1 each: FF cream of mushroom, FF cream of chicken 14 oz can FF chicken broth, GV 15 oz can light kidney beans, GV 1 bottle Lawrys 30 min marinate, Baja Chipotle 14 oz can cut green beans, GV 14 oz can diced Italian style tomatoes, GV 7 oz sliced Kalamata olives, Peloponnese PACKAGED 1 box Heart Smart Bisquick 1 box Success Boil in Bag brown rice TOTAL: approx

OTHER GROCERIES I NEED:

STAPLES NEEDED FOR EACH MEAL:

Meal 1 FF milk FF egg substitute Meal 2 White cooking wine Caraway seeds Bay leaf Dried thyme Meal 3 Olive oil Garlic powder Cajun seasoning Light vinaigrette Meal 4 Bacon bits

(FF= Fat Free, LF=Low Fat, RF=Reduced Fat) Meal 5 Minced garlic Orange marmalade Light margarine Nutmeg