POINT SYSTEM WALMART MEAL PLAN Mar 24 - 30, 2010

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
Sticky Chicken &
Couscous
3 servings @ 7 pts each
Apple Slaw
6 servings @ 1 pt each

1 lb boneless chicken breasts, cubed
(1/3 c ketchup, 2 T br. sugar, 1 T cider
vinegar, 1 T Lite teriyaki sauce,
t dry mustard)
1 c cooked couscous, original flavor
(1/3 c FF mayo, 1 T cider vinegar, 2 T sugar)
6 c shredded slaw mix
1 Gala apple, finely diced
Place chicken in a sprayed baking dish. Mix
remaining ingredients and pour over chicken.
Bake uncovered 40 min @ 350. Divide into 3
servings and serve c couscous with each.
Blend dressing items together and toss with
slaw mix and apple. Divide into 6 servings. Save
3 serving for Meal # 5.

MeaI 2
Mesquite BBQ
Pork TenderIoin
3 servings @ 3 pts each

Mashed Potatoes
3 servings @ 2 pts each
Green Salad
3 servings @ 1 pt each
1.7 lbs Hormel mesquite BBQ pork tenderloin
3 servings home-style mashed potatoes
bag salad
c grape tomato halves
c sliced mushrooms
(Lite Ranch dressing)
Prepare and bake tenderloin as directed. Let
rest 10 15 min. Slice into 6 portions. Save 3
servings for MeaI #5
Microwave potatoes as directed. Serving =
cup.
Toss salad & divide into 3 servings. Top each
with 2 T dressing.
MeaI 3
TorteIIini Soup
4 servings @ 5 pts each
Grilled Cheese
1 sandwich @ 3 pts
Applesauce
4 servings @ 1 pt each
2 10 oz cans tomato soup
( t dried basil, t dried oregano,
t dried parsley, t pepper)
of a 9 oz pkg three cheese tortellini
8 slices whole wheat bread, (spray butter)
4 - 2 % cheese slices
4 - strawberry applesauce
Combine tomato soup & seasonings and
heat over med heat about 10 min. Add tortellini
and simmer 10 to 15 min more. Add water if
soup is too thick. Serving = 1 cup
Spray bread with butter and pan grill each
sandwich until toasted.
Serve 1 container of applesauce on the side.
MeaI 4
Southwestern Quiche
6 servings @ 5 pts each

Fiesta Corn
cup @ 1 pt
Cantaloupe
1 cup @ 1 pt
1 c Southwestern egg substitute
FF evaporated milk
1 c shredded 2 % cheddar cheese
( t salt, t pepper)
1 deep dish frozen pie shell
2 14 oz cans fiesta corn
1 large cantaloupe, cubed
1 T lime juice, (2 T honey)
Combine egg sub, milk, cheese, salt &
pepper and pour into piecrust. Bake 25-30 min
@ 325 or until eggs become firm.
Heat corn. Serving = cup
Combine honey and lime. Drizzle on top of
each 1 cup serving of cantaloupe.
MeaI 5
Pork TenderIoin
Sandwiches
3 servings @ 6 pts each
Sweet Peas
2/3 cup @ 1 pt
Apple Slaw
3 servings @ 1 pt each

BBQ pork tenderloin, from MeaI # 2
3 whole wheat hamburger buns
(6 T BBQ sauce)
12 oz bag Steamfresh sweet peas
3 servings Apple Slaw, from Meal #1

Re-heat pork from MeaI # 2. Place pork onto
buns and add BBQ sauce.
Steam peas as directed. Serving = 2/3 cup.
Serve Apple Slaw leftover from Meal # 1.
(StapIes are in parenthesis) Copyright 2010, E-meaIz.com 318
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POINT SYSTEM WALMART GROCERY LIST Mar 24 - 30, 2010
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MEAL # X GROCERY ITEM PRICE OTHER GROCERIES I NEED: X
---- X DELI / BAKERY
3 1 loaf whole wheat bread, GV 1.32
5 1 pkg whole wheat hamburger buns, GV 1.09
----- X PRODUCE
1,5 1 bag shredded slaw mix 1.68
1,5 1 Gala or green apple .45
2 1 bag chopped romaine, Marketside 1.98
2 1 pint grape tomatoes 2.48
2 8 oz sliced mushrooms 1.88
4 1 large cantaloupe 1.68
4 1 lime .33
----- X MEATS
1 1 lb boneless skinless chicken breast 4.00
2,5 1.7 Hormel mesquite BBQ pork tenderloin 6.98
----- X DAIRY/REFRIG
2 24 oz Country Crock home-style mashed potatoes 2.98
3 16 count pkg 2 % cheese slices singles, GV 2.98
3 9 oz pkg three cheese tortellini, Buitoni 3.48
4 16 oz Southwestern egg substitute 2.28
4 8 oz bag shredded 2 % sharp cheddar cheese, Kraft 2.28
X FROZEN ()"*#' '+'#,- . $"%+ '#$(%,'
4 1 pkg deep dish pie crusts, use 1 crust, Ritz 2.48 == &(1(# #)$&&"*+& == 2"1>
5 12 oz bag Steamfresh sweet peas 1.00 == &/-) .)$(2 ? 8, )(5 :$++"$&
----- X CANNED/BOTTLED == @//1 A'"3 B1":$ /"1 &3)(4
3 2 10 oz cans tomato soup, GV 1.12 !(1&( C"*.$# +()1".
4 12 oz can FF evaporated milk, GV .86 == 2(4/**("&$ D/ &,".> &3)(4 ;-,,$)
4 2 14 oz cans fiesta corn, Del Monte 2.36 E"+', 2(4/**("&$ F-,,$) F-#&
----- X PACKAGED F(1&(2". :"*$+() G/*$4
1 1 box Original couscous, Near East 2.53 H++ &-;&,",-,$ A'/1$ 5'$(, ;)$(#
3 6 count pkg strawberry applesauce, GV 1.26 !-+() =)$$ &4)-3 F)/5* I".$
TOTAL: approx 49.48

STAPLES NEEDED FOR EACH MEAL: (FF= Fat Free, LF=Low Fat, RF=Reduced Fat)

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