Shrinking On a Budget
WW (No Counting Points) Meal Plans
Week of 7/22 - 7/29
Snack #1 (S1)(List assumes 3 Days)
Preheat oven to 400 degrees. Line a cookie sheet with foil and spray with olive oil or
cooking spray.  Rinse and thoroughly pat dry 2 cups of canned (reduced sodium)
chickpeas.  Toss chickpeas, 3-4 Tbsp. olive oil,  1/2 teaspoon garlic powder, 1 tsp
salt, 1 tsp pepper and 2 tsp. paprika (sweet or hot) together in a bowl until thoroughly
coated in mixture. Spread the chickpeas evenly on the lined cookie sheet. Roast in
the oven for 20-25 minutes, slightly shaking and turning every 5 minutes.  Allow
chickpeas to cool.
 Makes 3 servings    
Store at room temperature in tightly covered container.
Roasted Chickpeas
 
Snack #2 (S2)(List assumes 4 Days)
Power Smoothie
24 hours before serving, slice 2 large bananas and portion evenly into 4 sandwich
bags.  Freeze.  
To Prepare Each Shake:  Empty 1 baggie of frozen banana
slices, 1/2 cup cubed honeydew melon, 1/2 cup fresh spinach, 1/4 cup skim milk,
4 large strawberries, 2 Tbsp. artificial sweetener of choice and 1/2 cup fat free
plain greek yogurt into blender and blend 2 minutes or until smooth.
Makes 4 servings
     
Breakfast #1 (B1) (List assumes 4 days)
Easy Blueberry Blender Pancakes
In a blender, blend 3 large eggs, 1 cup rolled or old fashioned oats (uncooked), 1 cup
fat free cottage cheese, 2 teaspoons artificial sweetener, 1 teaspoon cinnamon and 1
teaspoon vanilla extract until smooth. Stir in 1/2 cup fresh or no sugar added frozen
(thawed) blueberries. Heat a griddle or large non-stick skillet over medium-low heat.
Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto
griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining
batches, spraying the griddle as needed.  
Makes 4 (3 pancake) servings
(can be refrigerated for 4 days or frozen for 2 months)
 
Breakfast #2 (B2)(List assumes 3 days)
Spinach and Egg Sandwich
Toast half a light hamburger bun. Top 1 slice tomato and 1/3 cup spinach leaves cut
into ribbons. Coat a 12-oz. microwave-safe coffee mug with cooking spray. Add 2
eggs, a pinch of salt, pepper and cajun seasoning, and 2 Tbsp. skim milk; Beat until
blended. Microwave on high 45 seconds; stir. Microwave 30 seconds longer.  Place
on top of spinach, tomato and cheese.
Makes one serving
     
Lunch #1 (L1)(List assumes 4 days)
Tuna and White Bean Salad
Combine 1 (15 oz) can reduced sodium navy beans (drained and rinsed), one (2.6
ounce)  pouch albacore tuna, and 2 medium tomatoes, chopped. In small bowl, whisk
together 3 Tbsp. red wine vinegar, 1/2 tsp. dijon mustard, and 1.5 Tbsp. olive oil.  Add
dressing to bean/tuna mixture,  stirring to coat. Can be refrigerated.  Serve over 1 cup
spinach ribbons (roll bunches of leaves then slice).  
Makes 4 servings
 
Lunch #2 (L2)(List assumes 3 days)
Speedy Black Bean Soup
Place 2 (15­ounce) cans no­salt­added black beans (undrained) in a medium
saucepan; mash beans with a potato masher. Place over high heat; stir in 1/2
cup bottled salsa, 1 tablespoon chili powder, and (16­ounce) can fat­free,
less­sodium chicken broth. Bring to a boil.
Makes 3 (1 1/2 cup) servings.
Top each serving with 1 Tbsp. fat free greek  yogurt and 1 Tbsp. chopped sweet onion.
Desserts
Blueberries with Citrus Cream
Using a fork, break up 4 ounces fat free cream cheese in a medium bowl. Add 3 cups plain fat free greek yogurt, 1 teaspoon vanilla extract, 1/4 cup lemon
juice and 2 teaspoons artificial sweetener to the bowl. Using an electric mixer, beat at high speed until light and creamy. Stir in 2 tsp grated lemon zest. Layer
the lemon cream and 3 cups fresh blueberries (or frozen - no sugar added - thawed) in 4 dessert dishes.
Makes 4 servings
Strawberry Delight
Stir 1 small box sugar free strawberry jello (.3 oz) into 1 cup boiling water for 2 minutes, then let sit until it gets to room temperature. Before the Jello sets, stir
in 1 1/2 Tbsp. artificial sweetener or Stevia (Truvia). Fold in 2 cups plain, fat-free gree yogurt.  Spoon into 4, 1/2 cup individual servings. Top each serving
with 1/4 cup diced strawberries. Cover and refrigerate.
Makes 4 servings
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.