Monday Menu Plan

This is my menu plan I tried to keep it as simple as possible. I am trying to prepare family meals that are Weight Watchers Friendly. So far my family is loving all of the recipes I have found that fit into my diet.

Monday: Pork Chops and Brown Rice
Tuesday: Whole wheat pasta and Tomato sauce
Wednesday: Pineapple Chicken
Thursday: Pineapple Pork Stir Fry
Friday: Mexican Chicken
Saturday: Pot of Pizza
Sunday: Marinated Chicken

Pineapple Chicken (crockpot)

4 whole boneless skinless chicken breast, cubed
salt & pepper to taste
20 oz pineapple chucks in juice (count points or drain juice & use water)
2 tbsp dijon mustard
2 tbsp soy sauce
4-5 cloves garlic, chopped
1 large onion, chopped

Season chicken with salt & pepper. Add all ingredients to crock pot. Cook on low 7-9 hours OR on high 3 to 4 hours. Serve over brown rice or whole wheat pasta.

Pineapple Pork Stir Fry
*Core plus points for sweet & sour sauce

16 oz lean pork tenderloin
1 small apple, chopped
1 small zucchini, sliced
1/2 red onion, chopped
1 c canned pineapple, drained, chopped
1/2 red bell pepper, chopped
1 clove garlic, diced
1/4 c sweet and sour sauce (points depend on brand used)
cooking spray (or healthy oil, & adjust to Core allotment)
brown rice, for serving

Cook rice according to package directions. Slice tenderloin into thin strips. Spray a nonstick skillet with cooking spray (or use healthy oil) and cook tenderloin until evenly browned on both sides. Remove. Spray again and saute fruits and vegetables until crisp-tender. Add pork and sweet and sour sauce. Stir fry for 1-2 minutes until fully coated and pork is cooked through.

Serve over rice

Mexican Chicken

4 chicken breasts, cubed
2 cans corn
2 cans black beans, drained
1 jar chunky salsa
1 cup, FF grated sharp cheddar cheese

Lightly spray crockpot with nonstick cooking spray. Place corn in bottom of crockpot, followed by cubed chicken, salsa and beans. Lightly stir the beans into the salsa. Cook on high for one hour. Reduce heat to low. Cook 8-9 hours. Add cheese just before serving.

Pot of Pizza

8 ounces extra lean ground beef or turkey
1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
1 3/4 cup (one 15-ounce can) Hunt's Tomato Sauce
1 teaspoon Italian Seasoning
1 teaspoon pourable Splenda
3 cups cooked whole wheat noodles, rinsed and drained
1/4 cup shredded fat free or soy Cheddar cheese
1/4 cup shredded fat free or soy Mozzarella cheese

In a large skillet, sprayed with olive-oil-flavored cooking spray, brown meat, onion and green pepper. Stir in mushrooms, tomato sauce, Italian seasoning and Splenda. Pour mixture into a slow cooker sprayed with butter-flavored cooking spray. Spread noodles over meat mixture. Layer cheddar and mozzarella cheeses evenly over the top. Cover and cook on LOW for 6-8 hours/ Mix well before serving
Serves 6 (1 cup)

Note - Add 1 WPA per serving if you prefer reduced fat cheese instead of ff/soy.


Marinated Chicken

1 chicken, (2-1/2 to 3 pound)
3/4 cup Soy sauce
1/4 cup unsweetened pineapple juice
1 Tbs dried onion flakes
1/2 tsp dry mustard
1 clove garlic, minced

Combine all ingredients except chicken. Put chicken in plastic bag and pour in the combined ingredients. Marinate for at least 4 hours or over night. Remove chicken and place in crockpot. Cook on low for 4-5 hours