Figuring out healthy meals can be fun but can also take a lot of time.  Many of us are so busy in our blurry days that something simpler can be a happy blessing.  Try this basic plan for simple, healthy meals you feel great about and are worthy of what you truly want for yourself.  Worthy feels wonderful!
                                                        
4 BASICS: Vegetables + Proteins + Grains + Spices
 
VEGETABLES
Weight Watchers Smart Points=0
Serving Size is ½ Baseball, ½ cup
Vegetables are very healthy and having the majority of your plate filled with veggies is good, so don’t worry too much about portion size.
 
Frozen work great here, because they are already prepped! Thank you! Choose a variety and maybe one or two fresh ones too, many markets have prepared fresh veggies now.  Use the fresh ones you buy first, so they don’t go bad. 
 
LEAN PROTEINS
Weight Watchers Smart Points=0 (most are if 99% fat free)
Serving Size is a Deck of Cards, 3 ounces
 
Skinless chicken breast, lean turkey, fish, shrimp, eggs,  beans and legumes, lentils, black beans and chick peas, lean pork, lean beef, tofu, edamame, fat-free dairy
 
GRAINS
Weight Watchers Smart Points=2-3
Serving Size is ½ Baseball, ½ cup
 
Quinoa, brown rice, barley = 3 SP
Whole grain pasta, whole grain breads like Ezekiel (1 slice), oatmeal  = 2 SP
 
*If you want to skip grains, try cauliflower rice, it is amazing and readily available frozen.  Spiralized veggie noodles work well too, many markets have these now in the prepared veggie section.
 
THEN SPICE IT UP!
Weight Watchers Smart Points=0
(Start with a small amount of seasoning then add more if needed.)
 
Asian Style- Stir-fry and add soy sauce, Sriracha sauce, ginger, cumin, turmeric, Thai basil, chilies, red pepper
 
Mexican Flair- Salsa, cilantro, cumin, chili powder, chilies, hot sauce
 
Italian Fest- Garlic, onions, basil, oregano, add tomato sauce and whole grain pasta
 
Indian Adventure - Pepper, curry, saffron, turmeric, nutmeg
 

Have fun!

SUNDAY
Very Veggie Stuffed Peppers, 1 SP

6 large peppers, yellow, red, orange
1 ½ pounds ground turkey, 99% fat free
6 garlic cloves minced
1 large onion chopped
1 bag spinach, frozen, chopped
1 bag peas and carrots, frozen
1 bag, broccoli, baby florets, frozen
1 bag cauliflower rice, frozen
1/2 cup corn, frozen
1 bag brown rice, frozen
salt to taste
2t pepper
½ t red pepper
1 cup shredded 2% cheddar cheese or 8 oz goat cheese log, sliced in rounds optional adds SPs
Salsa for serving optional

1. While prepping peppers and filling mixture, heat each bag of frozen veggies and rice about 2-3 minutes.
2. Wash and cut peppers in half, remove stems and seeds.
3. Microwave peppers for about 10-12 minutes to soften.
4. Preheat oven to 350 degrees.

Filling
1. Brown ground turkey, chopped onion and minced garlic
2. Drain fat
3. On medium heat, add frozen vegetables (partially warmed from microwave) and rice, one at a time, mixing as you go
4. Heat through so all veggies are warm and al dente
5. Add salt and pepper and stir
6. Place peppers in a baking dish, hollowed side up
7. Fill each pepper with filling mixture, there will be extra to serve on the side.
8. If desired top with cheese
9. Bake for 20-25 minutes at 350 

Serve with Salsa if desired. 
Serves 6 with 1 pepper each or 12 with 1/2 a pepper each, both are 1 SP.

Worthy Tips
• Buy garlic cloves already peeled, sold in jars in produce section. Using a mini-chopper, chop them all at once, and then store about 1-2 Tablespoons in snack size plastic zipper lock bags in the freezer. Just take them out when you are ready to cook; they defrost in a few minutes. 
• Using frozen veggies and brown rice, saves tons of prep time!
• Microwaving the frozen veggies and peppers about half way to save oven time. If you don't need the extra time, you can bake them for 1 hour at 350.

MONDAY
Lean Pork Chops 3 oz, Broccoli, Carrots and Sugar Snap Peas, 3SP

THURSDAY
Warm Shrimp Spinach Salad, 2 SP
Easy & Quick

1 pound medium shrimp
16 oz spinach
12 oz white button mushrooms, sliced thinly or whatever type you like
6 oz sun-dried tomatoes, not packed in oil
3 tbsp extra-virgin olive oil
3 garlic cloves, minced
3 tbsp lemon juice
Salt and Pepper to taste
Parmesan cheese (optional)

1. Peel and devein the shrimp if necessary
2. Heat the oil and garlic in a large pot over medium heat until garlic is golden and fragrance is released.
3. Add mushrooms and sauté about 5 minutes
4. Add shrimp and sauté until opaque
5. Reduce heat to low and add sun dried tomatoes, mix
6. Add lemon juice, toss the mixture
7. Add spinach and toss until wilted
8. Sprinkle with parmesan cheese, optional

Serves 6, 2 SP

Worthy Tips
• Use already cooked, frozen shrimp.
• Buy already peeled garlic and mince it with a mini-chopper and keep it in the freezer.
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