Breakfast #1 (B1)(Grocery List assumes 4 Days)
Slow Cooker Oatmeal
In a 5-6 quart slow cooker, combine 8 cups water, 2 cups uncooked
steel cut oats, 2/3 cups Craisins (chopped), 1/2 cup maple syrup, 1
teaspoon ground cinnamon, and 1/2 tablespoon salt. Cook on low for
4-6 hours, depending on how creamy you want the oats.
This freezes beautifully!
Makes 9 servings @ 6 Points+ per serving
Slow Cooker Oatmeal
6
1 large orange cut into wedges
0
Total Points+/Meal
6
Calories: 222      Fat: 2.7     Carbs: 48.4    Protein: 6.0    Fiber: 4.6
Note: Due to Zero Point orange in this breakfast, Points+  formula using nutritionals
will reflect a higher PointsPlus value than total listed for entire meal
.
 
Breakfast #2 (B2)(Grocery List assumes 3 Days)
Italian Egg Mug  
Makes 1 serving @ 3 Points+ per serving
(1 Serving) Italian Egg In A Mug
3
1/2 Everything Bagel Thin
1
Small grapefruit w/ 1 packet Splenda
0
Total Points+/Meal
4
Calories:  231.4    Fat: 5.2    Carbs: 25.2    Protein: 22.3  Fiber: 4.4
Note: Due to Zero Point grapefruit in this breakfast, Points+  formula using nutritionals
will reflect a higher PointsPlus value than total listed for entire meal
.
*Italian Egg In A Mug: Spray a large microwave safe mug with nonstick spray.  Add
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original), tiny pinch of italian
seasoning, tiny pinch of salt, 1 grind of black pepper,  and 3 tablespoons minced red
bell pepper.  Microwave at 50% power for 1 minute. Add 1/4 cup part skim mozzarella
and stir. Return to microwave and cook at 100% power for 45 seconds to 1 minute or
until cooked.
Sample Meal Plan
Snack Ideas
Snack #1 (S1) (Grocery List assumes 4 Days)
Parmesan Popcorn
Pop 1 bag (3 cups) light microwave popcorn.  Whisk  2 teaspoons  
extra-virgin olive oil,  1/2 teaspoon Mrs. Dash garlic and Herb seasoning
and a pinch of salt in a small bowl.  Drizzle over popcorn.  Top with 1
tablespoon freshly grated Parmesan cheese and toss.
Parmesan Popcorn
3
Pear
0
Total Points+ /serving
3
Calories: 135     Fat:  6   Carbs:   9   Protein:  3     Fiber: 2
Note: Due to Zero Point food in this snack, Points+  formula using nutritionals
might reflect a higher PointsPlus value than total listed.
Makes 1 servings @ 3 Points+ per serving
 
Snack #2 (S2)  (Grocery List assumes 3 Days)
Simplified Trail Mix
Mix 4.5 Tablespoons (1.5 oz) dry roasted peanuts with 1/2 cup Craisins.   
Makes 4 (3 Tablespoon) servings @ 3 Points+ per serving
Simplified Trail Mix
3
1large plum
0
Total Points+/serving
3
Calories: 190.9    Fat:  5.7    Carbs: 35.5    Protein:  3.5     Fiber: 5.9
Note: Due to Zero Point food in this snack, Points+  formula using nutritionals
might reflect a higher PointsPlus value than total listed.
IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for
WW members. See bottom of Meal Plan for more detail.
Funfetti Cookies: Preheat oven to 375 degrees F.  Line cookie sheet with tinfoil In a medium bowl, combine  1 (18.9 oz) box Funfetti cake mix, 1/2 cup Yoplait
fat-free vanilla yogurt and 2 eggs.  Mix just until all clumps are gone.  Drop by tablespoonfuls onto a cookie sheet greased or covered in tinfoil and bake for
about 10 to 12 minutes, until cookies are slightly browned on the bottoms.  
Makes 30  servings @ 2 Points+ each

Brownies:
Pour 1 box Betty Crocker Low-Fat Fudge Brownie mix into a medium-sized bowl and pour in your 12 oz. can of diet soda or diet cherry soda. Using
a  hand held mixer or whisk, combine ingredients until you see no more lumps. Pour mixture into a 9 x 9-inch pan coated with cooking spray and bake
according to the package directions, adding an additional 5 to 10 minutes to the baking time. Your brownies should bake for about 40 to 45 minutes, or until a
toothpick inserted comes out clean. Allow to cool for about 5 minutes and enjoy!
 Makes 18 servings @ 4 Points+ per serving.
Lunch #1 (L1) (Grocery List assumes 4 Days)
Black Bean Burrito
Spread one (10 inch) fat free tortilla with 3 ounces fat free black bean
dip, and top with 1/4 cup chopped plum tomato, 2 tablespoons chopped
onion, and 1/4 cup chopped green pepper and 1 tablespoon salsa.
Wrap.
Black Bean Burrito
5
1 cup grapes
0
Total Points+/Lunch
5
Calories:  279.3     Fat: 3.1    Carbs:  58.7    Protein:  10.5    Fiber: 12.6
Note: Due to Zero Point grapes in this lunch Points+  formula using nutritionals
might reflect a higher PointsPlus value than total listed for entire meal.
Makes 1 serving @ 5 Points+ per serving
Lunch #2 (L2)(Grocery List assumes 3 Days)
Ham Swiss and Apple Sandwich
Spread one Everything Bagel Thin with  1 wedge The Laughing Cow Light
Creamy Swiss cheese.  Top with 1/2 apple (preferable Fuji), cored and sliced into
thin wedges and 2 ounces lowfat deli ham (5% fat or lower).  
Makes 1 serving @ 7 Points+ per serving
Ham Swiss and Apple Sandwich
7
1 cup carrot sticks
0
Total Points+/Lunch
7
Calories: 349.8     Fat: 5.7   Carbs: 58.2    Protein: 19.3    Fiber: 12.2
Note: Due to Zero Point carrots in this lunch Points+  formula using nutritionals
will reflect a higher PointsPlus value than total listed for entire meal.
Breakfast
Lunch
Calories:  78   Fat: 1.5     Carbs: 14.8    Protein: 1   Fiber: .4
Desserts
Calories: 115       Fat: 2        Carbs:  25     Protein: 1      Fiber:  .5
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