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    Apr. 7 - 13

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    jjminton81
    This document provides a week long meal plan with 5 meals and grocery shopping list. Each meal includes ingredients and instructions. The meals incorporate a point system for portion control and include ingredients like shrimp, black eyed peas, chicken and vegetables. The grocery list details the foods needed to make each meal.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Apr. 7 - 13

    Uploaded by

    jjminton81
    24 views2 pages
    This document provides a week long meal plan with 5 meals and grocery shopping list. Each meal includes ingredients and instructions. The meals incorporate a point system for portion control and include ingredients like shrimp, black eyed peas, chicken and vegetables. The grocery list details the foods needed to make each meal.

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    This document provides a week long meal plan with 5 meals and grocery shopping list. Each meal includes ingredients and instructions. The meals incorporate a point system for portion control and include ingredients like shrimp, black eyed peas, chicken and vegetables. The grocery list details the foods needed to make each meal.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    24 views2 pages

    Apr. 7 - 13

    Uploaded by

    jjminton81
    This document provides a week long meal plan with 5 meals and grocery shopping list. Each meal includes ingredients and instructions. The meals incorporate a point system for portion control and include ingredients like shrimp, black eyed peas, chicken and vegetables. The grocery list details the foods needed to make each meal.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    POINT SYSTEM FOR TWO Apr 7 - 13, 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

    CiIantro & Lime Shrimp
    3 servings @ 4 pts each

    Steamed Potatoes
    3 servings @ 1 pt each
    Sweet Peas
    3 servings @ 1 pt each

    1 lime, for juice and zest
    1 lb shrimp, peeled & deveined
    ( t minced garlic, t ground cumin, 1/8 t
    ground ginger, T olive oil, t salt, 1/8 t
    pepper)
    2 T chopped cilantro
    lb red potatoes, diced
    14 oz can sweet peas
    Grate t lime zest; set aside. Squeeze 1 T
    lime juice into a bowl; add shrimp, garlic, cumin,
    & ginger. Toss to coat. Heat oil in a large
    nonstick pan over med heat; add shrimp mixture
    & cook 4 min or until shrimp are done. Remove
    from heat and add remaining ingredients.
    Place diced potatoes in a covered microwave
    dish; microwave for 8 - 10 min. or until tender.
    Heat peas and season to your liking. Serving
    = cup.
    MeaI 2 Crock pot

    BIack-Eyed Pea
    Soup
    6 servings @ 2 pts each

    Corn Bread Muffins
    6 muffins @ 3 pts each
    Sliced Strawberries
    6 servings @ 0 pts each
    (4 c water)
    2 c dried black eyed peas
    2 14 oz cans low sodium chicken broth
    lb carrots, peeled & sliced
    1 c sliced celery
    1 c diced ham
    c diced onion
    (1 t dried thyme, t cayenne pepper,
    1 cups water)
    1 bag Martha White cornbread muffin mix
    16 oz sliced strawberries
    (FF Cool Whip)
    Place 4 c water & peas in a large boiler and
    bring to a boil, uncovered for 10 min. Drain &
    rinse peas. Place peas & remaining ingredients
    in a crock pot; cook 9 hrs on low or 5 hrs on
    high.
    Prepare muffin mix as directed. Makes 6
    muffins.
    Divide sliced strawberries into 6 servings &
    top each with 2 T FF Cool Whip.
    MeaI 3

    PineappIe Chicken
    Over Rice
    3 servings @ 5 pts each

    Orange Ginger
    Asparagus
    3 servings @ 1 pt each
    4 oz can unsweetened crushed pineapple,
    undrained
    (1 T cider vinegar, 1 T low sodium soy sauce,
    t minced garlic, dash of pepper, 1 c rice)
    lb boneless skinless chicken breast, cubed
    1 lb asparagus
    2 T orange juice
    T fresh grated fresh ginger
    (1 T olive oil, T Dijon mustard, t salt,
    1/8 t pepper)
    Combine all ingredients in a large Ziploc bag.
    Marinate in refrigerator for at least 30 min. Place
    chicken & marinade in a large sprayed baking
    dish; cover and bake 25 30 min @ 350. Divide
    into 3 servings; serve each over c rice.
    Place asparagus on a sprayed baking sheet.
    Whisk together remaining ingredients and
    drizzle over asparagus & toss to coat. Bake 15
    min @ 400; turning once during baking.

    MeaI 4

    Tomato Baked Chicken
    2 servings @ 5 pts each

    Steamed Carrot
    2 servings @ 0 pts each
    Cantaloupe
    1 cup @ 1 pt
    1/3 red onion, thinly sliced
    lb boneless chicken breasts
    1 c diced tomatoes, drained
    (1/4 c lt balsamic vinaigrette, 1/8 t garlic powder)
    1/3 c Parmesan cheese
    lb carrots, peeled & sliced
    2 c diced cantaloupe
    Place onions in a baking dish; top w/ chicken.
    Combine tomatoes, dressing & garlic powder;
    pour over chicken. Sprinkle w/ cheese. Bake 30
    min @ 425. Divide into 2 servings.
    Steam carrots until tender. Season to taste.
    Serve cantaloupe on the side.

    MeaI 5

    Taco SaIad
    2 servings @ 6 pts each

    Cantaloupe
    1 cup @ 1 pt

    1/3 lb lean ground beef
    3 T diced onion
    2 t dry taco seasoning
    1 tomato, chopped
    4 c salad greens
    c shredded 2 % Mexican blend cheese
    (2 oz salsa, 2 oz FF sour cream)
    2 c diced cantaloupe
    Brown ground beef with diced onion and
    drain off grease. Add taco seasoning and stir.
    Toss salad greens, tomatoes, & cheese
    together and divide into 2 servings. Top each
    serving with 1/3 cup of beef mixture. Mix salsa
    and sour cream together and top each salad
    with c.
    Serve cantaloupe on the side.

    (StapIes are in parenthesis) Copyright 2010, E-meaIz.com 320
    w ww ww w. .e e- -m me ea al lz z. .c co om m









    POINT SYSTEM FOR TWO Apr 7 - 13, 2010
    WALMART GROCERY LIST
    "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
    ----- X PRODUCE
    1 1 lime .48
    1 1 bunch cilantro .84
    1 lb red potatoes .65
    2,4 1 lb carrots .74
    2 1 bunch celery 1.00
    2,5 1 onion .50
    2 16 oz strawberries 1.50
    3 1 lb asparagus 1.50
    3 1 orange, for juice .50
    3 Small piece fresh ginger 1.00
    4 1 red onion .75
    4,5 1 cantaloupe 1.50
    5 1 bag salad mix, Marketside 1.98
    5 1 tomato .55
    ----- X MEATS
    1 1 lb large white shrimp 5.00
    3,4 1 lbs boneless skinless chicken breasts 5.00
    5 1 lb lean ground beef, use 1/3 lb 3.44
    ----- X DAIRY/REFRIG
    2 16 oz pkg diced ham, Farmland 2.68
    4 6 oz bag shredded Parmesan cheese, GV 1.96
    5 8 oz bag shredded 2 % Mexican cheese blend, Kraft 2.28
    X FROZEN ()"*#' '+'#,- . $"%+ '#$(%,'
    ----- X CANNED/BOTTLED == &(1(# #)$&&"*+& == 2"1>
    1 14 oz can Green Giant sweet peas .60 == &/-) .)$(2 ? 8, )(5 :$++"$&
    2 2 14 oz cans Swanson low sodium chicken broth 1.09 == @//1 A'"3 B1":$ /"1 &3)(4
    3 8 oz can unsweetened crushed pineapple, GV .67 !(1&( C"*.$# +()1".
    4 14 oz can diced tomatoes, GV .63 == 2(4/**("&$ D/ &,".> &3)(4 ;-,,$)
    ----- X PACKAGED E"+', 2(4/**("&$ F-,,$) F-#&
    2 1 lb bag black eyed peas, GV 1.44 F(1&(2". :"*$+() G/*$4
    2 1 bag Martha White sweet yellow cornbread mix .58 H++ &-;&,",-,$ A'/1$ 5'$(, ;)$(#
    5 1 pkg taco seasoning, GV .42 !-+() =)$$ &4)-3 F)/5* I".$
    TOTAL: approx 40.28

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

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    $%&'() *+,-%' .,%() /012( 3%)(, 4%&(*+, 5%*0/ 6+-7+2%' 4%&+%*,(//( 8+-7+
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    w ww ww w. .e e- -m me ea al lz z. .c co om m

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