POINT SYSTEM FOR TWO May 5 - 11, 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
Steamed Shrimp
2 servings @ 3 pts each
Yellow Rice
2 servings @ 2 pts each
Tomato & Avocado Salad
2 servings @ 1 pt each
lb steamed med shrimp
1 box yellow rice mix
1 large tomato, diced
avocado, diced
(3 T FF Italian dressing)

Peel shrimp and divide into 2 portions.
Prepare enough rice mixture for 1 c cooked
rice. Cook as directed. Serving = cup.
Toss together salad items and divide into 2
portions.
MeaI 2

WaInut Crusted
Chicken
3 servings @ 5 pts each

Onion Potatoes
3 servings @ 3 pts each
Spinach w/ Orange Zest
3 servings @ 1 pt each

(Dash of cayenne pepper, t salt, 1/8 t pepper,
1 egg white, t Dijon mustard)
c panko bread crumbs
c finely chopped walnuts, toasted & cooled
2 T chopped parsley
lb chicken breast, pounded thin
1 lb red potatoes, peeled & diced
(1 T olive oil)
packet onion soup mix
1 bag spinach
1 T orange juice
t orange zest
( T olive oil, 1/8 t salt)
Combine cayenne pepper, salt & pepper,
panko crumbs, walnuts, & parsley in a shallow
dish. n another dish, whisk egg white & Dijon
mustard together. Dredge each breast into egg
mixture and then into panko mixture. Place
chicken onto a sprayed baking sheet. Bake 10
12 min @ 450.
Place potatoes in a sprayed baking dish.
Toss w/ olive oil & onion soup mix. Combine
well. Bake 30 min @ 400 or until done & crispy
Heat olive oil in a large saucepan; add zest.
Add spinach to pan in small batches until
spinach is slightly wilted. Remove from heat;
add orange juice & salt. Toss gently.
MeaI 3
BIueberry Pancakes
2 servings @ 5 pts each
Turkey Sausage - 2 links @ 2 pts
Cantaloupe - 1 cup @ 1 pt
Krusteaz blueberry pancake mix
(Sugar free syrup)
4 turkey links
2 c cantaloupe
Prepare enough pancake mix to make six 4
inch pancakes. Serving = 3 pancakes w/ c SF
syrup.
Heat sausage links. Serving = 2 links
Serve cantaloupe on the side. Serving = 1 cup
MeaI 4
Greek Chicken
& Potatoes
3 servings @ 6 pts each

Cabbage
3 servings @ 0 pts each
c lemon juice
c FF chicken broth
(1 T olive oil, T min. garlic, 1 T dried oregano)
3/4 lb boneless chicken breasts
1 lb potatoes, peeled & quartered
head of cabbage
( t salt,1/8 t pepper, chicken bouillon)
Combine first 5 ingredients in a large Ziploc
bag. Add breasts and marinate 2 hours or over-
night in fridge. Place chicken & marinade in a
sprayed baking pan; add potatoes. Bake @ 350
for 40 min or until cooked thoroughly.
Clean & chop cabbage. Cover cabbage w/
water & seasonings and cook until tender.

MeaI 5
Creamy BasiI
& Tomato Pasta
4 servings @ 6 pts each

Green Salad
4 servings @ 1 pt each
Cantaloupe
1 cup @ 1 pt
4 oz light cream cheese, diced
2 tomatoes, diced
c Ken's Light sun-dried tomato vinaigrette
c fresh chopped basil
8 oz fettuccine, cooked & drained
1 head lettuce, cut into 4 wedges
(FF 1000 Isle dressing)
Diced cantaloupe
Dice cream cheese while it's very cold.
Combine tomatoes with diced cream cheese &
dressing and chill for 2 hours. n a large bowl
combine all ingredients and toss lightly. Makes 4
servings.
Serve each lettuce wedge drizzled with 2 T
dressing.
Serve cantaloupe on the side.


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POINT SYSTEM FOR TWO May 5 - 11, 2010
WALMART GROCERY LST
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MEAL # X GROCERY ITEM PRICE OTHER GROCERIES I NEED: X
----- X DELI / BAKERY
----- X PRODUCE
1,5 1 lg tomato, & 2 med tomatoes 2.00
1 1 avocado .88
2,4 2 lbs red potatoes 1.66
2 1 bag spinach, Marketside 2.00
2 1 navel orange , for juice & zest .58
2 1 bunch parsley .88
3,5 1 cantaloupe 2.00
4 3 lemons 1.14
4 1 head cabbage, use head 1.90
5 1 bunch basil 2.56
5 1 head lettuce 1.14
----- X MEATS
1 lb med shrimp, have meat dept steam with your
favorite seasoning, Old Bay , Lemon Pepper, etc.
5.00
2,4 1 lbs boneless skinless chicken breasts 5.00
----- X DAIRY/REFRIG
3 12 count box Jimmy Dean turkey link sausages 2.38
5 8 oz light cream cheese, GV 1.56
X FROZEN
----- X CANNED/BOTTLED ()"*#' '+'#,- . $"%+ '#$(%,'
4 14 oz can FF chicken broth, GV .72 == &(1(# #)$&&"*+& == 2"1>
5 Ken's Light sun dried tomato vinaigrette 2.24 == &/-) .)$(2 ? 8, )(5 :$++"$&
----- X PACKAGED == @//1 A'"3 B1":$ /"1 &3)(4
1 1 box Zatarain's yellow rice mix 1.14 !(1&( C"*.$# +()1".
2 1 box panko bread crumbs 2.08 == 2(4/**("&$ D/ &,".> &3)(4 ;-,,$)
2 2 oz bag chopped walnuts, Fisher .98 E"+', 2(4/**("&$ F-,,$) F-#&
2 1 box onion soup mix, GV 1.04 F(1&(2". :"*$+() G/*$4
3 1 box Krusteaz blueberry pancake mix 1.88 H++ &-;&,",-,$ A'/1$ 5'$(, ;)$(#
5 1 lb box fettuccine, GV .82 !-+() =)$$ &4)-3 F)/5* I".$
TOTAL: approx 40.58

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

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