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)

"#$% & "#$% ' "#$% ( "#$% ) "#$% *
$%&'() *+,-%' .,%() /012( 3%)(, 4%&(*+, 5%*0/ 6+-7+2%' 4%&+%*,(//( 8+-7+
9,:;&) ';2%& 3+1(&&( <(<<(, 5:= 7:)%;2 7:1 9+,-%' <:=)(, >> 7:;, ',(+2
9,:;&) *%&*(, >> 3::- ?0%< 7+;'(
@-%4( :%- $%&'() *+,-%'
.%A:& 2;7/+,)
@-%4( :%-
B C ' ?0%/( ,%'(
w ww ww w. .e e- -m me ea al lz z. .c co om m