Starbucks Mocha Frappuccino

Take out:
How can coffee have so many calories & so much fat? This "fat"puccino grande has 420 calories, 65mg of cholesterol & 16g of fat. You're better off eating an ice cream sundae (approx. 10 Weight Watcher Points).

Fake out:
We fake this out the old fashioned way- we make it with real coffee (not a mix like Starbucks uses). In a blender combine a cup of ice, a cup of Starbucks brewed coffee (cold) & a 1/2 cup of Skinny Cow chocolate milk. Blend until thick (add more ice to get your desired thickness). Pour into a glass & top with Cool Whip Lite in a can. Lastly, drizzle some Torani sugar free chocolate syrup. Optional: sweeten as desired with low calorie sweetener.

Nutrition totals per serving:
Calories 101, Fat 1g, Fiber 0g, Protein 6g, Carbs 19g, Weight Watcher Points = 2

Cost per serving: $1.51


Shopping List:


Serving size: 1 cup (Bag serves 60)
Calories: 5
Fat: 0
Fiber: 0
Protein: 0
Carbs: 0
Cholesterol 0
Points: 0
Cost per serving $0.17

Serving size: 2 Tbsp (Serves 20)
Calories: 20
Fat: 1
Fiber: 0
Protein: 0
Cholesterol: 0
Carbs: 3
Points: 0
Cost per serving $0.20

Serving size: 1/2 cup (Servings 12)
Calories: 76
Fat: 0
Fiber: 0
Protein: 6
Carbs: 16
Cholesterol: 2
Points: 2
Cost per serving $0.34

Serving size: 2 Tbsp. (5 per container)

Calories: 0

Fat: 0

Fiber: 0
Protein: 0
Carbs: 0
Cholesterol: 0

Points: 0

Cost per serving: $0.80

Wendy's Chocolate Fudge Frosty Shake

Take out:
This is tempting especially on a hot summer day but with 540 calories & 13g fat (12 Weight Watcher Points) you might want to tell Wendy to "shake" it somewhere else.

Fake out:
Here's how we fake it out- In blender, add a cup of chopped ice, Edy's Chocolate Fudge Brownie Yogurt Blend, Frozen Chocolate Cool Whip (make sure to freeze as soon as you buy it), Light Chocolate Silk Soy Milk. Blend. Pour into glass & then stir in Hershey's Sugar Free Syrup just enough to give a swirly effect. Optional: Top off with some Cool Whip Free & a cherry. Can make this in under 2 minutes.

Nutrition totals per serving:
Calories 220, Fat 6g, Fiber 1g, Protein 5.5g, Weight Watcher Points = 5

Cost per serving: $0.82


Shopping List:

Serving size: 1/2 cup (Serves 12)
Calories: 120
Fat: 3.5
Fiber: 0
Protein 3
Cholesterol 10
Points: 2
Cost per serving $0.33

Serving size: 2 Tbsp (serves 17)
Calories: 15
Fat: 0
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.15

Serving size: 1/2 Cup (Serves 16)
Calories: 60
Fat: 0.75
Fiber: 1
Protein 2.5
Cholesterol 0
Points: 1
Cost per serving $0.25

Serving size: 2 Tbsp. (25 per container)

Calories: 25

Fat: 1.5

Protein: 0
Fiber: 0

Points: 1

Cost per serving: $0.09

Denny's Hot Fudge Brownie A La Mode

Take out:
This Denny's dessert makes me wonder why we never see pictures of this Denny guy LOL. With 997 calories & 32g of fat (3.5g trans fat), this dessert is an entire day's worth of points (22 Weight Watcher Points).

Fake out:
Here's how we fake it out- We replace the brownie with 100 calorie Vitabrownie (heat in microwave for 30 seconds). Then we replace the vanilla ice cream with Edy's Slow Churned rich & creamy vanilla frozen yogurt blend. And we replace hot fudge with Smucker's sugar free hot fudge topping heated in the microwave & poured over top. Lastly, you top off with some Cool Whip Free. Can make this in under 2 minutes- No Baking required.

Nutrition totals per serving:
Calories 260, Fat 5g, Fiber 6.5g, Protein 6.5g, Weight Watcher Points = 5

Cost per serving: $1.97


Shopping List:


Serving size: 1/2 cup (Serves 14)
Calories: 100
Fat: 3
Fiber: 0
Protein 2
Cholesterol 10
Points: 2
Cost per serving $0.29

Serving size: 2 oz (16 per box) Vita Brownie
Calories: 100
Fat: 2
Fiber: 6
Protein 4
Cholesterol 0
Points: 1
Cost per serving $1.42

Serving size: 1 Tablespoon (Serves 18)
Calories: 45
Fat: 0
Fiber: 0.5
Protein 0.5
Cholesterol 0
Points: 1
Cost per serving $0.17

Serving size: 2 Tbsp. (25 per container)

Calories: 15

Fat: 0

Fiber: 0

Points: 0

Cost per serving: $0.09

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Quick Dip Tip™: Spinach Dip

Fight the party-starter blues

• Only 103 Calories
• 4g Fat
• 3g Fiber
  
• 2 Weight Watcher Points

All you need to get this party started: Tostitos Spinach Dip (2 tablespoons) with crinkle cut carrots (1 cup)! Try baking the carrots beforehand to get them extra crispy (who needs fatty chips?).

Starbucks Strawberry Banana Parfait

Take out: This dessert may be the healthiest Starbucks has to offer but we can still show you how to shed 4 points from it. Overall it has 340 calories, 4g fat & 4g fiber for 6 Weight Watcher Points. Why not save those points for a meal?

Fake Out: A low calorie, low fat and high fiber quick-switch (switching out a few items) that can be made in a few seconds. We swap out the yogurt for Cool Whip Lite and the high-fat granola for Post Honey Bunches of Oats Vanilla Clusters.

Start with a cup. Then slice 3 strawberries (can use frozen if you still have leftover from our Strawberry Shortcake fakeout) and add to bottom, slice up half a medium size banana & add on top of strawberries. Next, put your Cool Whip Lite on top to create a new layer & top with 1/4 cup of Honey Bunches of Oats with Vanilla Clusters!

Calories: 98.5
Fat: 1
Fiber: 2
Weight Watchers Points: 2
Cost per serving: $0.74

Your Shopping List:

Serving size: 1/2 medium (7" to 7-7/8" long) Serves 2
Calories: 52
Fat: 0
Fiber: 1.5
Weight Watcher Points: 1
Cost per serving: $0.16

Serving size: 3 (8 servings per pack)

Calories: 11.5
Fat: 0
Fiber: 0.5
Weight Watcher Points: 0

Cost per serving: $0.37

Serving size: 2 Tbsp. (25 per container)

Calories: 20

Fat: 1

Fiber: 0

Weight Watcher Points: 0

Cost per serving: $0.09

Serving size: 2 Tbsp. (25 per container)

Calories: 15

Fat: 0

Fiber: 0

Points: 0

Cost per serving: $0.12







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Roast Pork Fried Rice (Updated)

Oops! I forgot the Roast pork part. I revised by adding the Hormel Real Crumbled Bacon. How did I miss this? The bacon adds the pork flavor needed for this dish.

Take out:

This take-out stir fry will make you cry...when you see what you are up against. Some popular Chinese food restaurants have more than 1300 calories, 57g fat at 32 Weight Watchers Points. Here's a fortune cookie saying: those who eat this everyday will grow immensely in every way!

Fake out:
If you are like us, then you can cut the points down further by adding more veggies & less rice. Heat up your skillet or wok & spray with Pam non-stick cooking spray. Then add your onions, mushrooms, bacon, mixed vegetables (you can substitute this with any of your favorite vegetables). Add your Egg Beater & mix with veggies. While your stir-fry is cooking, cook your Uncle Ben's Wholegrain Brown Rice in the microwave for 90 seconds & then mix with stir-fry & season with Kikomann Lite Soy Sauce. Serve. You can create this healthy dish in under 5 minutes & it's a good way to get the kids to eat their veggies too.

Nutrition totals per serving:
Calories 400, 6.5 Fat g, Fiber 8g, Protein 16g, Weight Watcher Points = 7

Cost per serving: $3.27


Shopping List:


Serving size: 1 Tablespoon (20 oz. bag serves 81)

Calories: 30
Fat: 2
Fiber: 0
Protein: 3
Points: 0

Cost per serving: $0.12




Serving size: 1/2 pack (serves 4)

Calories: 15
Fat: 0
Fiber: 0
Protein: 3
Points: 0

Cost per serving: $0.75

Serving size: 1 cup cooked (pkg serves 2)
Calories: 220
Fat: 4
Fiber: 2
Protein 5
Cholesterol 0
Points: 4
Cost per serving $1.00




Serving size: 1/2 cup (serves 3)
Calories: 30
Fat: 0
Fiber: 3
Protein 2
Cholesterol 0
Points: 0
Cost per serving $0.50




Pam Olive Oil
Serving size: 1/3 second Spray (Serves 421)
Calories: 0
Fat: 0
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.01



Serving size: 2/3 cup (serves 3.5)
Calories: 60
Fat: 0.5
Fiber: 2
Protein 2
Cholesterol 0
Points: 1
Cost per serving $0.29

Serving size: 1/2 onion (serves 2)
Calories: 35
Fat: 0
Fiber: 1
Protein 1
Cholesterol 0
Points: 0.5
Cost per serving $0.49


Serving size: 1 tbsp (serves 20)
Calories: 10
Fat: 0
Fiber: 0
Protein 1
Cholesterol 0
Points: 0
Cost per serving $0.12




Kitchen 101 Wok Set

Quick Sip Tip™- Ginger Ale Twist

Diet Ginger Ale with a Tropical Twist-

• Only 25 Calories
• Zero Fat
  
• Zero Weight Watcher Points

Here's a quick twist to liven up the taste of your everyday diet drink; Combine one cup of Diet Ginger Ale with 1/8 cup (2 tablespoons) of Dole 100% Strawberry Kiwi juice...it's very refreshing!

Bacon Cheeseburger

Take out:

We all love the bacon cheeseburger but with almost 1000 calories & 60 or more grams of fat I think Carl Jr. should keep Jack in his box. These burgers can range from 17-24 Weight Watcher Points. We have a healthier option for you.

Fake out:
We start with a great find; sirloin burgers by Philly Gourmet. These burgers are really lean (96%). They have half the fat of lean turkey burgers. I don't know about you but I prefer the taste of lean beef to lean turkey any day. Cook 'em up the way you like (BBQ, non-stick pan, Foreman grill) and put one Luis Rich turkey bacon slice in the microwave for one minute. Slice up some onions, tomatoes, pickles & lettuce while burger cooks. When done put burger in sesame seed Martins potato roll which is loaded with fiber (6g), top with Borden low fat cheese slice, bacon and a generous portion of fixens. Try this with Chili Cheese Fries.

Nutrition totals per serving:
Calories 385, 13 Fat g, Fiber 6g, Protein 38g, Weight Watcher Points = 7.5

Cost per serving: $1.74


Shopping List:

Serving size: 1 patties (serves 8)
Calories: 130
Fat: 4
Fiber: 0
Protein 23
Cholesterol 70mg
Points: 3
Cost per serving $1.00

Serving size: 1 slice (Serves 24)
Calories: 35
Fat: 3
Fiber: 0
Protein 2
Cholesterol 13mg
Points: 1
Cost per serving $0.12

Serving size: 1 roll (Serves 8)
Calories: 170
Fat: 3
Fiber: 6
Protein 9
Cholesterol 0
Points: 2
Cost per serving $0.37




Serving size: 1 low fat cheese slice (serves 16)

Calories: 50

Fat: 3

Fiber: 0
Protein 4
Cholesterol 10mg

Points: 1

Cost per serving: $0.25


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Cheese Garlic Bread

Take out:

Pizza Hut has Cheese Garlic Bread that has 480 calories & 34g fat for 2 slices (14 Weight Watchers points). This is an easy way to transform yourself into Pizza-the-hut (LOL- remember the movie Spaceballs?)

Fake out:
This is such a simple & tasty recipe. Sometimes simplicity helps bring out the flavor. In this case the true garlic flavor which we all love. First slice your bread into 2 slices (1/5 of loaf), then spray with Pam Olive Oil cooking spray, scoop out 2 tablespoons of minced garlic (in water) & spread evenly on bread and lastly sprinkle a tablespoon of grated Parmesan cheese over top before baking in toaster oven for 2-3 minutes or to desired crispiness. Add a pinch of parsley for presentation (optional).

Nutrition totals per serving:
Calories 193, 1.5 Fat g, Fiber 3g, Protein 6g, Weight Watcher Points = 3

Cost per serving: $0.45


Shopping List:


Whole Wheat Italian Bread
Serving size: 1/5 of a baguette (serves 5)
Calories: 120
Fat: 0.5
Fiber: 3
Protein 5
Cholesterol 0
Points: 2
Cost per serving $0.30

Old World Minced Garlic in Water
Serving size: 2 Tbsp (Serves 28)
Calories: 60
Fat: 0
Fiber: 0
Protein 0
Cholesterol 0
Points: 1
Cost per serving $0.07

Pam Olive Oil
Serving size: 1/3 second Spray (Serves 421)
Calories: 0
Fat: 0
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.01



Parmesan Cheese
Serving size: 1 Tbsp (Serves approx. 68)
Calories: 13
Fat: 1
Fiber: 0
Protein 1
Cholesterol 4mg
Points: 0
Cost per serving $0.07


Seasonal Cheeses from igourmet.com

Chili's Boneless Shanghai Wings

Take out:

Crispy breaded chicken breast topped with sweet and spicy ginger citrus sauce and sesame seeds. Served with wasabi-ranch dressing for dipping. Now for the Shanghai surprise...this appetizer has 1260 calories, 71g fat, 12g saturated fat for 30 weight watcher points...ouch!

Fake out:
Dip Tyson grilled chicken strips into egg whites & coat with Panko (Japanese bread flakes). Panko is great to use because it is light & fluffy (like tempora) and contains fiber. Place on an oven safe pan after spraying lightly with non stick cooking spray and bake at high temperature of 500 degrees for 12-16 minutes or until crispy. I have discovered that baking at high temperature is the closest you can get to deep frying. While this is baking blend the Kraft Light Asian Toasted Sesame dressing with Texas Pete Buffalo Style sauce in a bowl. When chicken is done mix it together in the bowl with the sauce blend until all chicken pieces are covered in sauce. Then add to dinner plate & sprinkle with seasame seeds for presentation (optional). Lastly, serve Kraft Light Ranch dressing on the side (add a dabble of wasabi to it if you want that extra zing). Serve with carrots and/or celery sticks. Perfect Super Bowl snack!

Nutrition totals per serving:
Calories 267.5, 5 Fat g, Fiber 2g, Protein 34g, Weight Watcher Points = 5.5

Cost per serving: $1.89


Shopping List:

Tyson Fajita Chicken Strips
Serving size: 5 oz. (20 oz. pack serves 4)
Calories: 183
Fat: 3
Fiber: 0
Protein 32
Cholesterol 100mg
Points: 4
Cost per serving $1.43

Sushi Chef Panko
Serving size: 1/4 cup (Serves 16)
Calories: 45
Fat: 0
Fiber: 1.5
Protein 2
Cholesterol 0
Points: 1
Cost per serving $0.25

Kraft Light Asian Toasted Sesame
Serving size: 1/2 Tbsp (Serves 64)
Calories: 15
Fat: 1
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.05



Texas Pete Buffalo Style
Serving size: 1/2 Tbsp (Serves 120)
Calories: 7.5
Fat: 0
Fiber: 0.5
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.02





Kraft Light Ranch
Serving size: 1/2 Tbsp (Serves 32)
Calories: 17
Fat: 1
Fiber: 0
Protein 0
Cholesterol 5mg
Points: 0
Cost per serving $0.09


TABASCO brand Chipotle Pepper Sauce. Smoky flavor is great for grilling.

McDonalds Snack Wrap with Honey Mustard

Take out:

This little snack wraps up 320 calories, 15g fat and only 1g fiber. It is more like a meal than a snack (Weight Watchers points = 7.5). You can eat 2 of our fake out version and get 9g more protein for only 6 points.

Fake out:
Heat up a Morning Star Chicken Tender in the microwave or toaster oven. While that is cooking you can can lay out your La Banderita low carb wrap (if you can't find this brand then look for low fat, high fiber wraps), squirt on your Hellmann's honey mustard and fill with Dole shredded lettuce, Organic Valley or any low fat shredded Monterrey Jack or Cheddar cheese (or if you can find prepackaged shredded cheese blends you can use this as well). Lastly, you remove your tender, cut it into slices & add to wrap. Fold it & serve. Makes a great quick snack for kids or for football game munchies. Prep time is approx. 2 minutes.

Nutrition totals per serving:
Calories 213.5, 6.5 Fat g, Fiber 8g, Protein 19.5g, Weight Watcher Points = 3

Cost per serving: $1.53


Shopping List:


Serving size: 1 tender (serves 7)
Calories: 95
Fat: 3.5
Fiber: 1.5
Protein 12
Cholesterol 0
Points: 2
Cost per serving $0.71

Serving size: 3/4 cup (Serves 8)
Calories: 7.5
Fat: 0
Fiber: 0.5
Protein 0.5
Cholesterol 0
Points: 0
Cost per serving $0.25

Serving size: 1 Tablespoon (Serves 24)
Calories: 20
Fat: 1
Fiber: 0
Protein 2
Cholesterol 3
Points: 0
Cost per serving $0.15



Serving size: 1 low carb tortilla (Serves 8)
Calories: 81
Fat: 2
Fiber: 6
Protein 5
Cholesterol 0
Points: 1
Cost per serving $0.37






Serving size: 1 tsp (Serves 61)
Calories: 10
Fat: 0
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.05


Rachael Ray Loves glenny's Soy Crisps

Applebee's Triple Chocolate Meltown

Take out:
This Applebee's dessert can cause a major diet meltdown. With 726 calories, 108mg of cholesterol & 31g of fat, this dessert should be called the triple threat (approx. 16 Weight Watcher Points).

Fake out:
Here's another dessert fakeout to help fight the post-holiday blues (send us your fakeout suggestions to funmunchin@gmail.com). We replace the chocolate cake & white chocolate with a double chocolate dream Vitatop containing white chocolate chips (heat in microwave for 30 seconds). Then we replace the vanilla ice cream with Edy's Slow Churned rich & creamy vanilla frozen yogurt blend. And lastly we replace hot fudge with Smucker's sugar free hot fudge topping heated in microwave & top off with some Cool Whip Free. Can make this in under 2 minutes- No Baking required.

Nutrition totals per serving:
Calories 260, Fat 4.5g, Fiber 6.5g, Protein 5.5g, Weight Watcher Points = 4

Cost per serving: $1.88


Shopping List:


Serving size: 1/2 cup (Serves 14)
Calories: 100
Fat: 3
Fiber: 0
Protein 2
Cholesterol 10
Points: 2
Cost per serving $0.29

Serving size: 2 oz (Serves 1)
Calories: 100
Fat: 1.5
Fiber: 6
Protein 3
Cholesterol 0
Points: 1
Cost per serving $1.33

Serving size: 1 Tablespoon (Serves 18)
Calories: 45
Fat: 0
Fiber: 0.5
Protein 0.5
Cholesterol 0
Points: 1
Cost per serving $0.17

Serving size: 2 Tbsp. (25 per container)

Calories: 15

Fat: 0

Fiber: 0

Points: 0

Cost per serving: $0.09

GotFruit.com Organic Fruit Club

Ice Cream Float

Take out:
One of these can easily be called an ice cream bloat. That's how you'll feel after downing 400-500 sugary calories & up to 17g of FAT. The only thing it will lighten is your wallet at $4-5 a glass. I know this is a summer time treat but I've been having the urge for this..well NOT exactly this...a healthier version of this.

Fake out:
Simple to make. Put your vanilla ice cream ,which is really Edy's Slow Churned Rich & Creamy vanilla frozen yogurt (Shhhhh) in a tall glass. Add your Coke Zero & then top with Cool Whip Free. Years ago this would be difficult to make this because diet soda & lite ice cream tasted awful (remember Tab?). Now you can have this tasty quick dessert to satisfy your sweet tooth in the time it takes to scoop, pour & scoop again.

Nutrition totals per serving:
Calories 115, Fat 3g, Fiber 0g, Protein 2g, Weight Watcher Points = 2.5

Cost per serving: $0.51


Shopping List:


Serving size: 1/2 cup (Serves 14)
Calories: 100
Fat: 3
Fiber: 0
Protein 2
Cholesterol 10
Points: 2
Cost per serving $0.29

Serving size: 8 oz (Serves 8 per 2 liter bottle)
Calories: 0
Fat: 0
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.13

Serving size: 2 Tbsp. (25 per container)

Calories: 15

Fat: 0

Fiber: 0

Points: 0

Cost per serving: $0.09

Soda-Club Home Soda Makers

Nachos Grande

Take out:

Almost 800 calories & 26 grams of fat at the local southwestern grill. They should change the name to Nachos MAS GRANDE because that's what we would be if we ate this everyday.

Fake out:
Use 99% fat-free turkey chili & heat it in sauce pan or microwave. This will take 3-5 minutes so you can prepare by spreading the Guiltless Gourmet tortilla chips on your dish. Top with salsa & jalapeños (I like to load these on because I like it spicy & they have zero points). Next top with hot chili & black olives & then shred your cheddar on top. Try this with some fresh homemade lemonade (teaspoon of lemon juice, cold water & packet of Splenda into a glass).

Nutrition totals per serving:
Calories 395, 9 Fat g, Fiber 8g, Protein 24.5g, Weight Watcher Points = 7

Cost per serving: $2.85


Shopping List:

Serving size: 1 cup 99% fat free turkey chili (Serves 2)
Calories: 210
Fat: 3
Fiber: 6
Protein 17
Cholesterol 45
Points: 3
Cost per serving $1.10

Serving size: 1 oz Baked Tortilla Chips - Yellow Corn (Serves 7)
Calories: 110
Fat: 2
Fiber: 2
Protein 3
Cholesterol 0
Points: 2
Cost per serving $0.43

Serving size: 30g Salsa (Serves 14)
Calories: 10
Fat: 0
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.21

Serving size: 0.5 oz 2% Cheddar Cheese (Serves 16)
Calories: 30
Fat: 2
Fiber: 0
Protein 4.5
Cholesterol 5
Points: 1
Cost per serving $0.30


Serving size: 2 Tbsp Ripe Olives - Sliced (Serves 12)
Calories: 25
Fat: 2
Fiber: 0
Protein 0
Cholesterol 0
Points: 1
Cost per serving $0.17


Serving size: 1/4 cup Green Jalapeños - Wheels (Serves 4)
Calories: 10
Fat: 0
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.64

Shop TABASCO(R) cookbooks and cook's tools.

NY Style Potato 'n Egg Sandwich

Take Out: Greasy, cholesterol eggs and potatoes fried in oil.

Fake Out: A low calorie, low fat, low cholesterol baked version that has the fiber you need at a fraction of the price.

Preheat oven before you prepare your items. Then bake your steak fries for 15-20 minutes. While fries cook, spray a pan with olive oil cooking spray & then stir fry the peppers & onions (this was left over from the sausage & pepper sandwich recipe). Next, pour in the egg beater & season to taste with salt & pepper. Lastly, cut your wholewheat Italian bread in half & fill one side with peppers, onions & egg beater and the other side with crispy steak fries. We New Yorkers also like to top with ketchup.


Calories: 285
Fat: 3
Fiber: 5
Points: 5
Cost per serving: $2.51


Shopping List:

Serving size: 1/5th of wholewheat Italian Bread
Calories: 120
Fat: 0
Fiber: 2
Points: 2
Cost per serving: $0.30

Serving size: Egg Beaters (1 pack)

Calories: 30
Fat: 0
Fiber: 0
Points: 0.5

Cost per serving: $1.49

Serving size: Steak Fries (about 8 Fries)

Calories: 110

Fat: 3

Fiber: 2

Points: 2

Cost per serving: $0.39





Serving size: Frozen Peppers & Onions (1/4 of bag)

Calories: 25

Fat: 0

Fiber: 1

Points: 0

Cost per serving: $0.32




Serving size: Pam Olive Oil Cooking Spray

Calories: 0

Fat: 0

Fiber: 0

Points: 0

Cost per serving: $0.01

Strawberry ShortCake

Take out: This dessert can be heavy on the fat and calories and low in fiber.


Fake Out: A low calorie, low fat and high fiber whole grain option that can be made in 30 seconds.

Grab an individually wrapped all natural Golden Corn VitaTop and slice it in half. Heat it for 25-30 seconds in microwave. In between the 2 VitaTop halfs, scoop in Cool Whip Lite & pour on the strawberries. Wala, we are done. You can enjoy a healthy dessert that the kids will love too!

Calories: 140
Fat: 1
Fiber: 7
Points: 1.5
Cost per serving: $1.86

Your Shopping List:

Serving size: 1 Pack (12 servings per pack)
Calories: 100
Fat: 1
Fiber: 6
Points: 1
Cost per serving: $1.33

Serving size: 1/3 cup (8 servings per pack)

Calories: 25
Fat: 0
Fiber: 1
Points: 0

Cost per serving: $0.44

Serving size: 2 Tbsp. (25 per container)

Calories: 15

Fat: 0

Fiber: 0

Points: 0

Cost per serving: $0.09

Egg McMuffin with Sausage

Take out: 27g of fat (10g of saturated fat) can't be the healthiest way to start your day...Sorry Ronald but I'm NOT lovin' it!

Fake Out: A lower calorie, much lower fat, low cholesterol and high fiber option made in a few short minutes. The kids actually prefer this so it's a no-brainer.

Pour the egg beater into a tiny round non-stick pan on medium heat. Split & toast your multi-grain light English muffin and then pop your turkey breakfast sausages in the microwave for 1-2 minutes. When the muffin is toasted, lay the low fat cheese slice on top & watch it melt (OK enough...snap out of it. LOL). Then cut the sausage links in half (now you have 4 halves) and lay those side-by-side on the cheese. Finally, flip in your round egg beater & season with ketchup & pepper.

Calories: 254
Fat: 9 (note: using fat free cheese will drop this to 6g)
Fiber: 8
Points: 4
Cost per serving: $2.87


Shopping List:

Serving size: 2 turkey sausage links
Calories: 74
Fat: 5
Fiber: 0
Points: 2
Cost per serving: $0.57

Serving size: 1 pack

Calories: 30
Fat: 0
Fiber: 0
Points: 0.5

Cost per serving: $1.49

Serving size: 1 multi grain light muffin

Calories: 100

Fat: 1

Fiber: 8

Points: 1

Cost per serving: $0.56

Serving size: 1 low fat cheese slice

Calories: 50

Fat: 3

Fiber: 0

Points: 1

Cost per serving: $0.25

Cinncinati Chili

Take out:
Good ole fashioned Cincinnati Chili is made with fatty beef and more fatty cheese on top of pudgy pasta (you know the stuff we used to eat before they discovered whole wheat).

Fake out:
Use 99% fat-free turkey chili , high fiber whole wheat spaghetti (there are so many brands to choose from) and low fat cheddar cheese. I should mention again that although I prefer low-fat cheese to fat-free because it is much better tasting , it is sometimes hard to find so another option is to make your own blend of cheese mixing fat-free cheese with regular cheese. First thing to do is get your water boiling while you prepare. Just before the spaghetti is cooked heat up your chili with a teaspoon of cinnamon & then pour it on top of spaghetti (isn't that a song???). Cinnamon is the key to this recipe so you may need to adjust according to your taste. The trick is to have enough where you can taste it but can't recognize it as cinnamon. Lastly, gently grate your cheddar cheese or cheeses on top.

Tip: You can spice it up to your liking using chili pepper. Even if you don't like it hot you should use a dabble of this because it adds a certain sharpness that rounds out the cinnamon.

Nutrition totals per serving:
Calories 420, 6.5 Fat g, Fiber 13g, 6 Points

Cost per serving: $1.65



Shopping List:



Chili- Serves 2, Cost per serving $1.10

Nutrition Facts (Serving Size 1 cup) Calories 210, Fat 3g, Cholesterol 45mg, Sodium 1200mg, Fiber 6g, Protein 17g = 3 points

Whole Wheat Spaghetti- Serves 8, Cost per serving $0.25

Nutrition Facts (Serving Size 2 oz.) Calories 180, Fat 1.5g, Cholesterol 0mg, Sodium 0mg, Fiber 7g, Protein 0g = 2 points

2% Cheddar- Serves 16, Cost per serving $0.30

Nutrition Facts (Serving Size 0.5 oz.) Calories 30, Fat 2g, Cholesterol 5mg, Sodium 100mg, Fiber 0g, Protein 4.5g = 2 points

Chili Cheese Fries

Take out:
Deep fried, trans fatty fries are topped with not-so-lean chili & artery clogging cheese. I guess that's what makes it taste so good. LOL

Fake out:
Use 99% fat-free turkey chili & make with steak fries which are closer to real potatoes than french fries, especially when you bake them. I prefer low-fat cheese because it is much better tasting than fat-free & a much healthier option than real cheese. It is sometimes hard to find so another option is to make your own blend of cheese mixing with fat-free cheese. It will take 20 minutes until the fries are cooked so heat up your chili as you wait. When everything is cooked then top the fries with chili & grate your cheese on top. This is a protein packed low fat recipe that even the kids will love!

Nutrition totals per serving:
Calories 350, 8 Fat g, Fiber 8g, Protein 23.5g = 6 Points

Cost:
$1.79 per person. You could expect to pay $3.75 per person if you take out- save almost $2.00 per person.

Shopping List:



Chili- Cost $2.19, Serves 2, Cost per serving $1.10

Nutrition Facts (Serving Size 1 cup) Calories 210, Fat 3g, Cholesterol 45mg, Sodium 1200mg, Fiber 6g, Protein 17g = 3 points

Steak Fries- Cost $3.49, Serves 9 (approx 8 fries), Cost per serving $0.39 (most brands are similar)

Nutrition Facts (Serving Size 0.75 cup) Calories 110, Fat 3g, Cholesterol 0mg, Sodium 360mg, Fiber 2g, Protein 2g = 2 points

Tip Sometimes I double up on the fries (biggie size LOL)





2% Cheddar- Cost $3.49, Serves 16, Cost per serving $0.30

Nutrition Facts (Serving Size 0.5 oz.) Calories 30, Fat 2g, Cholesterol 5mg, Sodium 100mg, Fiber 0g, Protein 4.5g = 2 points

Sausage & Pepper Hero w/ Fries

Take out:
Just as tasty, without the fat and it won't repeat on you (because it is healthy & not fried in greasy fat). Compare to any fast-food/deli style sausage sandwich.

Fake out:
Put turkey or chicken sausage in frying pan (use non-stick cooking spray) with peppers & onions. You can use fresh or use a frozen bag of cut peppers & onions. If you are going to make with steak fries then do the fries first so you can cook the sausage while the fries are baking. So now you have 20 minutes until the fries are cooked. Ding..fries are done! So now get your sliced Italian bread scoop in one serving of sausage topped with pepper/onions & add a serving or two of fries to the dish.

Nutrition totals per serving:
Calories 365, Fat 8.5g, Fiber 6g, Protein 20g = 7 Points

Cost:
$2.45 per person. You could expect to pay at least $5 per person if you take out-That's $25 per family. You can easily save $12.75.

Shopping List:

Turkey or chicken sausages- (I used Al Fresco but you can use Jennie O or the best I tried thus far was a brand Costco sells but I forgot the name) Cost $5.75, Serves 4, Cost per serving $1.44

Nutrition Facts (Serving Size 1 link)
Calories 110, Fat 5g, Cholesterol 60mg, Sodium 420mg, Sugars 1g, Protein 12g = 3 points

Peppers & Onions- Pre-cut Frozen package or buy them fresh if you prefer (I do both). Cost $1.29, Serves 4, Cost per serving $0.32

Nutrition Facts (Serving Size 0.75 cup)
Calories 25, Fat 0g, Cholesterol 0mg, Sodium 5mg, Fiber 1g, Sugars 3g,
Protein 1g = 0 points

Italian Bread- Look for one made with whole wheat & high in fiber. Cost $1.49, Serves 5, Cost per serving $0.30

Nutrition Facts (Serv. Size 1/5 of a baguette)
Calories 120, Fat 0.5g, Cholesterol 0mg, Sodium 300mg, Carbohydrate 24g, Fiber 3g, Sugars 1g, Protein 5g = 2 Points

Steak Fries- Cost $3.49, Serves 9 (approx 8 fries), Cost per serving $0.39 (most brands are similar)

Nutrition Facts (Serving Size 0.75 cup)Calories 110, Fat 3g, Cholesterol 0mg, Sodium 360mg, Fiber 2g, Protein 2g = 2 points

Tip Sometimes I double up on the fries (biggie size LOL)