POINT SYSTEM FOR TWO Feb 24 - Mar 2, 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.
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MeaI 1

BroccoIi Chicken
Fettuccine
3 servings @ 6 pts each

Strawberry Spinach Salad
3 servings @ 1 pt each
lb boneless/skinless chicken breasts, diced
of a 10 oz can FF cream of mushroom soup
(No-stick spray, c FF milk)
c grated Parmesan cheese
6 oz broccoli florets
3 oz fettuccine pasta
bag spinach
8 oz strawberries, sliced
(Light Balsamic vinaigrette)
Cook pasta in boiling water; add broccoli
florets into boiling water for the last 3 min of
cooking. Drain pasta & broccoli. Saut chicken
in no-stick spray. Combine soup, milk, &
Parmesan into pasta & broccoli. Add chicken
and place mixture in a sprayed baking dish &
cover. Bake 20 min @ 350 or until bubbly.
Divide spinach & strawberries into 3 servings
and top each with 2 T light balsamic vinaigrette.
MeaI 2
Baked Chicken Poupon
2 servings @ 4 pts each
Asparagus
2 servings @ 0 pts each
Applesauce
4 oz @ 1 pt
(2 T Grey Poupon Dijon mustard, 1 T water,
t garlic powder, t talian seasonings)
lb boneless/skinless chicken breasts
lb asparagus
(Olive oil-flavored cooking spray, garlic salt,
cracked pepper)
2 - 4 oz servings of applesauce
Combine Dijon mustard, water & all
seasonings. Coat chicken with mixture. Bake
25 min @ 375 or until done.
Place asparagus in a baking dish & coat w/
olive oil spray. Sprinkle w/ garlic salt & pepper to
taste. Bake 8 min @ 450.
Serve applesauce on the side.
MeaI 3
Cheddar CauIifIower
Soup
4 servings @ 4 pts each

Strawberry Spinach Salad
4 servings @ 1 pt each
(2 T olive oil, 2 c FF milk, 2 c water, 1 bay leaf,
1 t salt, t pepper, 3 T AP flour,)
1 T lemon juice
1 large sweet onion, diced
6 c cauliflower florets
1 c shredded 2 % sharp cheddar cheese
bag spinach
8 oz strawberries, sliced
(Light Balsamic vinaigrette)
Saut onions in oil. Add cauliflower, 2 c milk,
water, bay leaf, salt & pepper. Bring to boil over
med heat; stir often. Reduce to simmer, cover &
cook 8 min or until cauliflower is tender. Remove
bay leaf. Whisk c milk & flour; slowly stir into
soup. Cook 2 min longer or until thickened.
Remove from heat; stir in cheese & lemon juice.
Divide spinach & strawberries into 4 servings
and top each with 2 T light balsamic vinaigrette.
MeaI 4

Swiss Burgers
2 burgers @ 7 pts each

Broccoli Slaw
2 servings @ 1 pt each

lb extra lean ground beef
2 slices 2 % Swiss cheese slices
2 light wheat hamburger buns
2 c broccoli slaw
(1/4 c FF Catalina dressing)
Shape ground beef into 2 patties. Cook over
med heat until done. Build burgers with 1 slice
cheese, add your favorite condiments and their
points if any.
Toss slaw mix with dressing & divide into 2
servings.
MeaI 5
BroiIed London BroiI
6 servings @ 5 pts each

Cauliflower, Broccoli
& Spinach Casserole
6 servings @ 2 pts each

1 lbs Top London Broil
(Steak seasoning)
3 c broccoli florets
3 c cauliflower florets
10 oz box chopped spinach, thaw & drain
( c all purpose flour, 1 c FF milk,
1/8 t nutmeg, t pepper)
c shredded Parmesan cheese
Sprinkle meat with seasoning and broil until
desired temp. About 4 5 min on each side.
Steam broccoli & cauliflower 5 min. Combine
flour & milk in a saucepan & bring to a slow boil
for 1 min.; add Parmesan cheese & stir. Add
spinach, nutmeg & pepper and stir. Stir all
ingredients together and place in a sprayed
baking dish. Bake 25 min @ 250.
(StapIes are in parenthesis) Copyright 2010, E-meaIz.com 314
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POINT SYSTEM FOR TWO Feb 24 - Mar 2, 2010
WALMART GROCERY LST
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MEAL # X GROCERY ITEM PRICE OTHER GROCERIES I NEED: X
----- X DELI / BAKERY
4 1 pkg light wheat hamburger buns 1.18
----- X PRODUCE
1,5 2 12 oz bags broccoli 4.00
1,3 1 bag spinach, Marketside 1.98
1,3 16 oz strawberries 3.00
2 lb asparagus 1.25
3 1 lemon .38
3 1 large sweet onion .50
3,5 2 heads cauliflower 3.00
4 12 oz bag broccoli slaw 2.00
----- X MEATS
1,2 1 lbs boneless skinless chicken breasts 5.48
4 1 lb extra lean ground beef, use lb 3.88
5 1 lbs Top London Broil 7.00
----- X DAIRY/REFRIG
1,5 6 oz bag shredded Parmesan, GV 1.96
3 8 oz bag shredded 2 % sharp cheddar cheese, Kraft 2.28 ()"*#' '+'#,- . $"%+ '#$(%,'
4 1 pkg 2 % Swiss cheese slices, Kraft 2.38 == &(1(# #)$&&"*+& == 2"1>
X FROZEN == &/-) .)$(2 ? 8, )(5 :$++"$&
5 10 oz box Green Giant chopped spinach 1.25 == @//1 A'"3 B1":$ /"1 &3)(4
----- X CANNED/BOTTLED !(1&( C"*.$# +()1".
1 10 oz can FF cream of mushroom soup, GV 1.15 == 2(4/**("&$ D/ &,".> &3)(4 ;-,,$)
----- X PACKAGED E"+', 2(4/**("&$ F-,,$) F-#&
1 1 lb box fettuccine pasta, GV .82 F(1&(2". :"*$+() G/*$4
2 Applesauce, 6 pack, GV 1.42 H++ &-;&,",-,$ A'/1$ 5'$(, ;)$(#
TOTAL: approx 44.81 !-+() =)$$ &4)-3 F)/5* I".$

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

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