Breakfast #1 (B1) (List assumes 3 days)
Ham and Pineapple Cream Cheese Bagel
For 3 servings of Pineapple Cream Cheese mix in small bowl mix 6 Tbsp. reduced
fat cream cheese, 6 Tbsp. crushed pineapple in juice (drained) and 3 Tbsp. finely
sliced green onions.  
For each serving, toast one everything Bagel Thin. Top 1/2 bagel thin with 5 Tbsp.
Pineapple Cream Cheese, then 1 ounce black forest deli ham.  Top with other 1/2  of
bagel thin.
Notes: Ask deli to thinly slice 3 ounces of black forest ham, then split it into
3 equal portions
.  *Pineapple Cream Cheese instructions are for 3 servings
Ham and Cream Cheese Bagel
7
1/2 grapefruit
0
Total Points+/Meal
7
Calories: 289.4    Fat: 9   Carbs: 36.3    Fiber: 7.3     Protein:18.7
Note: Due to Zero Point grapefruit in this breakfast, Points+  formula using nutritionals
might reflect a higher PointsPlus value than total listed.
Makes 1 serving @ 7 Points+ per serving
 
Breakfast #2 (B2)(List assumes 4 days for this breakfast)
Granola and Berries
In cereal bowl, top 1/2 cup low-fat granola (like Special-K, Bear Naked or
Kellogg's) with 1/2 cup 2% milk and 1/2 cup frozen (thawed) unsweetened
blueberries.
Granola and Berries
6
1 orange, cut into wedges
0
Total Points+/Meal
6
Calories: 270.5  Fat: 4.7  Carbs: 44.5  Fiber: 7.1  Protein: 8.9
Note: Due to Zero Point orange in this breakfast, Points+  formula using nutritionals
might reflect a higher PointsPlus value than total listed.
Makes 1 serving @ 6 Points+ per serving
Spring and Summer Sample Menu
Snack Ideas
Snack #1 (S1)(List assumes 5-6 Days)
Fruity and Yogurt  Granola Bars
Mix 2 cups Chobani fat free vanilla greek yogurt, 1 cup chopped strawberries & 1 small
chopped banana, 1/4 cup chopped almonds, and 3/4 cup low fat granola (Special-K ,
Kelloggs or Bear Naked) in a bowl. Line an 8x8 dish with foil and press down to comform
to shape of pan.  Spread yogurt mixture into pan. Cover with plastic wrap and place in
freezer until frozen (overnight is best).  Remove from freezer, let thaw for 5 minutes, and
cut into 6 bars (easiest if you lift foil to cutting board).  Store bars in an airtight container
in the
freezer, separated by plastic wrap between layers.
Calories: 150.4  Fat:  3.1 Carbs: 21.7  Fiber: 2.8   Protein: 9.7
Makes 6 servings @ 4 Points+ per serving
 
 
Snack #2 (S2)(List Assumes 2 Days)
Carrots and Hummus
5 carrot sticks
0
1/4 cup hummus
3
Total Points+ /serving
3
Makes 1 serving @ 3 Points+ per serving
Calories: 119.5   Fat: .5  Carbs: 21.4   Fiber: 2.1  Protein: 7.3  
 
Note: Due to Zero Point carrot 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.
Desserts
Breakfast
Lunch
Lunch #1 (L1)
Turkey Hummus Sandwich
Spread 2 Tbsp. hummus on 1/2 of an everything Bagel Thin.  Top with 2 ounces lean
deli turkey, 2 tomato slices, 1 Tbsp. reduced fat feta cheese and 1/2 cup spinach.
Top with other 1/2 of bagel thin.
 
Calories: 295  Fat: 6.8  Carbs: 44.7   Fiber: 8.4   Protein: 20
Turkey Hummus Sandwich
6
1 small apple
0
Total Points+/Meal
6
Note: Due to Zero Point apple in this lunch, Points+  formula using nutritionals
might reflect a higher PointsPlus value than total listed.
(List assumes 3 days)
Makes 1 serving @ 6 Points Plus per serving
Lunch #2 (L2)
(List assumes 4 Days)
 
Jazzed Up Lentil Soup
In small saucepan, add one cup of reduced sodium, low fat lentil soup (like
Progresso, Campbell's Select or Amy's) and 1 cup chopped roasted carrots
(see recipe below).  Heat to boiling, cover, reduce heat and simmer 5
minutes.  Just before serving, add 1/4 cup chopped parsley.
Makes 1 serving @ 5 Points+ per serving
Calories: 275   Fat: 4.3   Carbs: 53.2  Fiber: 7.4  Protein: 9.8
Lentil Soup
5
1 cup grapes
0
Total Points+/Meal
5
Note: Due to Zero Point grapes in this lunch, Points+  formula using nutritionals
might reflect a higher PointsPlus value than total listed.
Roasted Carrots: Preheat oven to 450°. Peel 3/4 pound carrots and cut into
1 inch discs.  Line a jelly roll pan with foil.   Toss carrots with 2 teaspoons
olive oil, 1/4 teaspoon salt, and 1/8 teaspoon dried thyme, and 1/8 teaspoon
pepper and spread evenly over pan. Bake at 450° for 20 minutes, stirring
once.
*Roasted Carrots are for 4 days
Chocolate Covered Apricots: Place 2 ounces (chopped) dark baking chocolate in small (very dry) microwave safe bowl. Microwave, uncovered, at 50% 2 minutes and stir.  If not
melted, continue heating at 50% at 15 second intervals until melted, stirring until smooth. Dip (6 oz) of dried apricots (one at a time) halfway into chocolate and let excess drip back
into bowl.   Place on a waxed paper lined baking sheet. Chill until set.  Store in airtight container in refrigerator for up to 2 weeks.  
Makes 33 pieces total for 11 (3 piece) servings @ 2 Points+ per serving.

Fruit and Cookie Pizzas:
Preheat oven to 350. Cut 6 (1/2 inch thick) slices from (18 oz) roll of refrigerated sugar cookie dough.  Freeze rest for later use.  Gently press each slice
into a 4 inch circle on a baking sheet.  Bake for 10 minutes or until golden.  Cool on pan for 2-3 minutes.  Very carefully remove from pan with spatula to wire cooling rack. Combine
3/4 cup light ricotta cheese, 1 Tbsp. powdered sugar, and 1/4 teaspoon vanilla extract in bowl and stir well to blend.  
For each Pizza Cookie, spread about 2 Tbsp. cheese mixture
evenly over cookie and top with 1 sliced canned peach (in juice, but drained), and 2 sliced strawberries (for 6 servings you will be using 6 peaches and 12 strawberries).
Makes 6
servings @ 5 Points+ per serving.
Calories: 60   Fat: 2.1   Carbs: 11   Fiber:  1.2   Protein: .9
Calories: 188    Fat: 6.6    Carbs: 26.6    Fiber:  1.4   Protein: 5.2
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