Sample Meal Plan
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.
Dinner
Marinated Cucumbers and Tomato: Combine 1 English cucumber, thinly sliced, 6 medium plum tomatoes, sliced, 2
tablespoons white vinegar  and 1/3 cup reduced fat  italian dressing. Chill for at least 15 minutes.  Garnish with chopped
fresh parsley.
Makes 4 servings @ 2 Points+ per serving.
Sliced Melon: Slice 1 large honeydew melon.  Makes 4 generous servings @  0 Points+ each
Cole Slaw: Combine 6 Tablespoons reduced fat italian dressing, 1/4 teaspoon celery seed and 1 Tbsp  reduced fat mayonnaise. Roughly
chop 4 cups bagged cole slaw mix (cabbage and carrots). Combine slaw mix with dressing mixture. Chill for 15 minutes if possible.
Makes  6 servings @ 1  Points+ per serving
Fruit Salad: Combine 1/4 cup plain fat-free greek yogurt and 2 tablespoons sugar free  raspberry preserves in a small bowl. Combine 4 cups sliced
canned peaches (in juice-drained), 3 cups no sugar added frozen (thawed) blueberries, and 1/2 cup grapes (about 14). Add yogurt mixture to bowl,
and toss gently to coat.
Makes 4 servings @ 4 Points+ per serving
Double Duty/Plan Ahead
Addictive Broccoli Salad: . Mix 10 cups broccoli florets, cut into bite-sized pieces (approximately 3 medium bunches), 1/2
medium red onion, finely chopped, 1/4 cup Craisins, 1/4 cup Sunflower Seeds and 2 tbsp. Bacon Bits. Mix 1/2 cup lowfat plain
greek yogurt, 1/2 cup reduced fat mayonnaise, 2 tablespoons 2% milk, 2 Tbsp. white vinegar and 1/4 cup Equal in separate
bowl; Add to broccoli mixture and toss to coat.
Makes (8) servings @ 3 Points+ per serving.     
Double Duty/Plan Ahead
Desperation Dinner
Baby Spinach Salad with Apples:  Add 1 teaspoon dijon mustard to 1/2 cup reduced fat italian dressing.  Combine (1) 6 ounce bag of baby
spinach with 1 cup bagged grated carrots. Toss with dressing. Top each salad serving with 1/2 of a sliced apple and 2 teaspoons Craisins.
 
Makes 4 generous servings @ 3 Points+ per serving
Calories: 99.8   Fat: 6.2   Carbs:  7.7   Protein:  5.5     Fiber: 3
Calories:  72.3    Fat: 3.2     Carbs:  10.4     Protein: 1.5    Fiber:  1.9  
Calories:  44.5      Fat: 2.4        Carbs: 1.2      Protein: .1     Fiber:  .2
Calories: 115.4     Fat: .4     Carbs: 29.1   Protein:1.7   Fiber: 2.6
Calories:  50      Fat: .2       Carbs: 11.6      Protein: 1.2    Fiber: 3.4
Note: Due to Zero Points+ values  in this side,  Points+  formula using nutritionals will reflect a higher PointsPlus value than total listed
Calories: 158.1     Fat: 1.2    Carbs: 39.3    Protein: 3.2     Fiber: 6.8
Calories:131.7    Fat: 4.9    Carbs: 21.3    Protein: 2.1    Fiber:  4.4
Brown Rice: Prepare 1 boil in bag brown rice packages according to package directions.  
Makes 8 (1/2 cup) servings @ 2 Points+ per serving.  
Calories: 85   Fat: .8   Carbs: 18   Protein:  2   Fiber: 1
Carrot Sticks:  4 cups carrots sticks  Makes 4 servings @ 0 Points+ per serving.  
Note: Due to Zero Points+ values  in this side,  Points+  formula using nutritionals will reflect a higher PointsPlus value than total listed
Baked Potato Chips: 60 chips  Makes 4 servings @ 3 Points+ each
Calories: 120   Fat: 2    Carbs: 23   Protein: 2   Fiber:  2
Dinner #1 (D1)
Dinner #2 (D2)
Dinner #3 (D3)
Dinner #4 (D4)
Dinner #5 (D5)
Dinner #6 (D6)