LOW FAT MENU for TWO

Walmart

Jan. 4 - 10, 2011

IMPORTANT: This low-fat plan is NOT a weight loss program! This is a BASIC low-fat meal plan based on the GENERAL GUIDELINES found in most lowfat eating plans. Serving portions should be adapted to meet your dietary needs.

MEAL #: Side dishes are in ITALICS

INGREDIENTS: Side dish ingredients are in ITALICS 2 apples, peeled and diced (1/3 c sugar, t cinnamon) loaf French bread, cut in 2 cubes (1 c egg sub, 1 c FF milk, 2 t sugar, t salt, 2 t vanilla) (FF butter spray, cinnamon/sugar) 1 pkg 40% less fat bacon

INSTRUCTIONS: Side dish instructions are in ITALICS Before serving baked French toast, mix apples, cinnamon, & sugar in bowl. Let sit at least 20 min. Place bread cubes tightly in sprayed square baking dish. Beat egg sub, milk, sugar, salt, & vanilla. Pour over bread. Cover; refrigerate over night, 6-36 hrs. Bake uncovered @350, 45 min. Remove, spray top w/ butter spray. Sprinkle generously w/ cinnamon/sugar. Return to oven for 5-10 min. Slice in squares and spoon apples over servings. Place desired amount of bacon on a baking rack and place baking rack on a cookie sheet. Bake as pkg directs. Spread pizza crust to a large rectangle on sprayed cookie sheet. Brush w/ egg white. Sprinkle spices evenly, then cheese, then a single layer of pepperoni. Roll loaf up, length wise. Pinch ends. Place seam side down. Brush egg white on top. Bake 20 min @400, until bread is done. Serve w/ warmed spaghetti sauce for dipping. Toss salad w/ tomato, dressing, and croutons. Serve fruit on the side. In crock pot, combine bottle of dressing, cranberries, soup mix, then add chicken frozen or thawed. Cook on low for 4 hrs. Spoon chicken and sauce over steamed white rice. Serve with steamed vegetables and hot buttered bread.

Meal 1

Do-Ahead

Apple Baked French Toast

Crispy Bacon

Meal 2

Pepperoni Loaf
Tossed Salad Fresh Fruit

Meal 3

Crock Pot

Russian Chicken
Steamed Veggies
Hot Buttered Bread

Meal 4

Crock Pot

Salmon and Zucchini Bake

Brown Rice
Fresh Fruit

1 refrigerated pizza crust, Pillsbury 8 oz low moisture shredded mozzarella 4 oz RF pkg turkey pepperoni (1 egg white, 1 t dry mustard, 1 t garlic salt, 1 t pepper, 4 t Italian seasoning) Pizza sauce, for dipping, warmed bag baby salad greens 1 Roma tomato (FF Italian drsng, FF croutons) 2 navel oranges 1 lb boneless chicken breast tenderloins 8 oz bottle FF Russian or FF Catalina dressing 1 can whole cranberries, undrained 1 env onion soup mix (Steamed white rice) 1 bag steam in the bag vegetables French loaf (FF Promise spread) (Parchment paper) 2 small zucchini, halved and sliced ( onion, sliced, 2 T FF Promise, t dill) 1 lemon 2 skinless salmon fillets, thawed 1 c long grain brown rice 2 navel oranges 2 medium baking potatoes 1 container FF plain Greek yogurt 2 green onions, chopped lb chicken breasts, cooked and shredded (BBQ sauce) c RF shredded sharp cheddar cheese 1 small broccoli crown Frozen corn on the cob (FF Promise) (Staples are in parenthesis)

Meal 5

BBQ Chicken Baked Potatoes

Broccoli Corn on the Cob

Preheat oven to 350 F. Divide zucchini and onions between 2 pieces of parchment paper. Top each w/ Promise, dill and 1 lemon slice. Place salmon on top and season w/ salt, pepper and lemon juice before tightly sealing paper to form a pocket. Bake for 15 min and serve. Prepare rice according to pkg directions. Serve w/ fruit on the side. Fork potatoes and microwave ~ 10 min, turning after 5 min. Mix together yogurt and green onions. Microwave chicken w/ BBQ sauce to heat through. Slice potatoes and top w/ chicken, yogurt mixture and cheese before serving. Boil corn and pat w/ FF Promise. Steam broccoli and serve.

Copyright 2011, E-mealz.com 359

LOW FAT MENU for TWO Walmart

MEAL # ---------1,3 ---------1 2 2 2,4 4 4 5 5 5 ---------2 2 5 5 ----------1 2 3,5 3 4 5 ---------2 3 3 ---------3 4 X X X GROCERY ITEM DELI / BAKERY WM OR GV = Walmart or Great Value Items

Jan. 4 - 10, 2011

PRICE: 1.97 1.57 2.00 0.35 1.32 1.24 0.32 1.32 1.14 0.84 1.66 1.86 1.00 1.86 2.38 2.68 5.25 1.48 4.48 1.86 0.92 2.00 1.00 1.04 0.82 OTHER GROCERIES I NEED: X

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

= Recommended Brands

1 loaf French bread PRODUCE 2 apples 1 pkg mixed green salad, Marketside 1 Roma tomato 4 navel oranges 2 zucchini 1 lemon 2 medium baking potatoes 5 oz pkg green onions, Fresh N Quick 1 crown broccoli DAIRY/REFRIG 1 refrigerated pizza crust, Pillsbury 8 oz low moisture shredded mozzarella, GV 8 oz FF plain Greek yogurt, Dannon 8 oz RF shredded sharp cheddar cheese, GV MEATS 12 oz 40% less fat bacon, Gwaltney 6 oz pkg RF turkey pepperoni, Hormel 1.5 lbs boneless chicken breasts FROZEN 12 oz bag steam in the bag vegetables, Green Giant 12 oz bag frozen salmon filets 8 ct corn on the cob, GV CANNED / BOTTLED 14 oz jar pizza sauce, GV 16 oz bottle FF Catalina or Russian dressing, Kraft 14 oz can whole cranberries, GV PACKAGED/BOXED 1 envelope onion soup mix, GV 1 lb bag brown rice, GV

TOTAL COST: (without tax)

42.36

Copyright 2011, E-mealz.com 359

Staples Needed For Each Meal:

Meal 1
Cinnamon Sugar 1 c egg sub 1 c FF milk Vanilla FF butter spray

Meal 2
Egg Dry mustard Garlic salt Italian seasoning FF Italian dressing FF croutons

Meal 3
FF Promise White rice

Meal 4
Parchment paper onion FF Promise Dill

Meal 5
BBQ sauce FF Promise

Low Fat Daily Staples:

Sea or kosher salt/pepper FF cooking spray Vinegar Vegetable and Olive oil FF dressing Egg substitute

FF = Fat free LF = Low fat RF = Reduced fat