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LOW FAT WALMART MEAL PLAN Feb 26 – Mar 5, 2009

IMPORTANT: This low-fat plan is NOT a weight loss program! This is a BASIClow-fat, family friendly meal plan based on the GENERAL
GUIDELINES found in most low–fat eating plans. Serving portions can be adapted to meet your dietary needs.
MEAL#: Side dishes are in ITALICS INGREDIENTS: Side dish ingredients are inITALICS INSTRUCTIONS: Side dish instructions are inITALICS
Meal 1 2 lbs extra lean hamburger* Mix ground beef, milk, breadcrumbs, salt, &
(1 c FF milk, 1 ! c Italian breadcrumbs, 2 t salt, pepper. Shape into balls. Put ! meatballs in
BBQ Meatballs 2 t pepper) square baking dish. Combine sauce ingred &
Cheesy Mashed Potatoes Sauce: ! c chopped onion, ! c green pepper, pour over meatballs. Cover / bake @350, 1 hr.
(" c vinegar, " c water, 3 T sugar, Prepare potatoes as pkg directs, using FF
Corn on the Cob
1 ! t Worcestershire, ! c catsup) milk & omitting butter. Serve w/ boiled corn.
8 oz pkg instant mashed potato mix *Bake remaining ! meatballs in separate dish at
(FF milk) same time. Reserve / freeze for meal #7.
4 to 6 ears corn on the cob
Meal 2 1 lb boneless chicken breast tenders Dice uncooked chicken in small cubes. In a
4 medium potatoes – peeled, cubed 9x13 combine all ingredients until blended well.
1 lb bag mini carrots Cover and cook @350 for 1 hour or until done.
One-Dish Chicken Meal 2 envelopes dry Lipton Herb seasoning mix Serve with salad, tossed with chopped
( # c white wine or water) tomato, celery, and dressing.
Tossed Salad
1 bag salad greens
1 tomato
Chopped celery
(FF Thousand Isle dressing)
Meal 3 12 oz diced lean ham, chop in smaller pieces In large skillet, brown chopped ham in FF
1 c chopped celery spray. Add celery, onion, and garlic. Cook 5
Hoppin’John ! c chopped onion min. Add broth and red pepper. Bring to a boil.
Green Beans (FF spray, 1 T bottled minced garlic) Add rice. Cover; simmer 20 min. Add black
2 cans beef broth eyed peas. Cover and cook 10 more min or until
Cornbread Muffins
(" t red pepper flakes, 1 c uncooked long-grain rice) liquid is absorbed.
1 can black eyed peas, rinsed Thaw green beans and sauté in butter.
1 bag frozen whole green beans Prepare cornbread muffins as pkg directs.
1 box cornbread mix
(FF milk, egg sub)
Meal 4 Crock Pot 1 lb extra lean ground beef Brown beef and onions together, drain. In a
2 medium onions, chopped crock pot, combine beef & onions w/ remaining
29 oz can tomato puree ingred, except for sour cream. Drain all beans
3 Bean Pot O’ Chili* 14 oz can diced tomatoes, undrained before adding. Cook on low 6-8 hrs. Garnish
1 can each: black beans, chickpeas, & kidney with sour cream.
Baked Tostito Scoops
(3 T chili powder, 1 t cumin, 1 t salt) Serve and/or scoop w/ chips.
8 oz FF sour cream
1 pkg Baked Tostitos scoops
Meal 5 Quick Meal 1 lb RF smoked kielbasa sausage, sliced thin Add onion & green pepper; sauté until tender.
1 onion, sliced Warm tortillas in microwave. Assemble fajitas
# large green bell pepper, sliced w/ hot sausage mixture, cheese, & sour cream.
Sausage Fajitas 1 pkg FF flour tortillas Serve w/ heated refried beans & steamed
Refried Beans 8 oz 2% shredded cheddar cheese rice.
Spanish Rice 8 oz FF sour cream
1 can FF refried beans
5 oz yellow rice
Meal 6 (1 ! c chicken broth, 2 T soy sauce, Combine 1 cup of broth, soy, corn starch, salt,
1 ! T cornstarch, ! t salt, " t ginger, ginger, & garlic powder. In no-stick skillet, stir fry
" t garlic powder, FF spray) chicken w/ FF spray, 2 min. Remove. Add ! c
Chicken Peanut Stir Fry 1 lb boneless chicken breast tenders, slice in strips broth to skillet; bring to boil. Add broccoli.
2 ! c small broccoli florets Reduce; cover & simmer 2 min until crisp-
Hot Dinner Rolls " c chopped salted peanuts tender. Increase to high. Add chicken & sauce;
(Steamed white rice) stir to thicken. Stir in peanuts.
1 pkg dinner rolls Serve over steamed rice. Heat rolls.
Meal 7 30-Min Meal Cooked meatballs from Meal # 2 Combine spaghetti sauce and meatballs in a
26 oz jar pasta sauce covered dish. Bake @350 for 30 min. Serve
Spaghetti & Meatballs 8 oz spaghetti noodles over cooked noodles. Sprinkle with parmesan.
Caesar Salad (RF grated parmesan) Serve w/ Caesar salad. Spray bread and
Caesar Lite salad kit sprinkle w/ garlic salt. Heat 10 min @400.
Garlic Bread
1 bakery loaf Italian bread
(FF olive oil spray, garlic salt)
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LOW FAT WALMART GROCERY LIST Feb 26 – Mar 5, 2009

To eliminate a particular meal, cross out each grocery item with that corresponding meal number. Prices & availability of grocery items may vary from
store to store.

MEAL # X GROCERY ITEM WM / GV = Walmart / Great Value PRICE OTHER GROCERIES I NEED: X
---------- X DELI & BAKERY & BREAD
5 1 pkg FF flour tortillas, GV 1.92
6 1 pkg dinner rolls, WM 2.50
7 1 loaf Italian bread, WM 2.50
---------- X PRODUCE
1,3,4,5 4 med onions 2.32
1,5 1 large green pepper .98
1 4 to 6 ears corn on the cob 2.88
2 4 med potatoes 1.74
2 16 oz bag mini carrots 1.78
2 1 bag salad greens 2.68
2 1 tomato .94
2,3 1 bunch celery 1.46
6 1 small bunch broccoli 2.38
7 1 Caesar Lite salad kit 3.28
----------- X MEATS
1,4,7 3 lbs extra lean ground beef 13.24
2,6 2 lbs boneless chicken breast tenders 10.00
3 12 oz pkg diced lean or LF pre-cooked ham 2.98
5 1 lb RF smoked kielbasa sausage, H. Farms 2.12
---------- X DAIRY / REFRIG
4,5 16 oz FF sour cream 1.38
5 8 oz 2% shredded cheddar, Kraft 2.28
---------- X FROZEN
3 1 bag frozen whole green beans, Pictsweet 2.34
---------- X CANNED / BOTTLED
3 2 cans beef broth, GV 1.36
3 1 can black eyed peas, Luck’s .56
4 29 oz can tomato puree, GV 1.18
4 14 oz can diced tomatoes, GV .74
4 1 can EACH: black beans, chickpeas, & kidney 1.68 LOW FAT STAPLES!
5 1 can FF refried beans, GV .63 FF Promise Margarine
7 26 oz jar pasta sauce, GV 1.42 Butter Buds
---------- X PACKAGED Egg Beaters/Sub – ! c = 1 egg
1 8 oz pkg instant mashed potato mix, Idahoan .98 FF Cooking Spray
2 2 envelopes dry Lipton Herb or onion seasoning mix 1.28 FF salad drsngs
3 2 pkgs cornbread mix, Martha White 1.16 FF milk
4 1 bag Baked Tostito Scoops 3.50
5 5 oz yellow rice, Mahatma .98 FF = Fat Free
6 1 snack pkg salted peanuts, need " cup, Planter’s .88 RF = Reduced Fat
7 8 oz spaghetti noodles, GV .64 LF = Low Fat
TOTAL COST: approx 78.69
STAPLES NEEDED FOR EACH MEAL:

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Meal 7

1 c FF milk ! c white wine Bottled minced garlic Chili powder ----------- 1 " c chicken broth RF grated parmesan
1 " c Italian br crumbs FF 1000 Isle drsng Red pepper flakes Cumin Soy sauce FF olive oil spray
Vinegar ! c uncooked long Cornstarch Garlic salt
Sugar grain rice Garlic powder
Worcestershire FF milk FF spray
Catsup Egg sub Steamed white rice
FF milk FF spray Ginger