Sunday
Roasted Leg of Lamb (See recipe section)

Serve with:
Hodgson Mill Whole Wheat Couscous
Roasted Asparagus Spears (Preheat oven to 500 degrees.  In a large shallow baking pan toss 1 lb. (12-14 medium) fresh asparagus, trimmed and peeled with 1 1/2 t. Meijer extra virgin olive oil, salt and pepper to taste until coated well.  Roast asparagus, shaking pan every 2 minutes, until tender and lightly browned, about 10 minutes.  Remove pan from oven and drizzle 1 T. balsamic vinegar over asparagus, shaking pan to combine well).
Fruit Frenzy

Appetizer
Brie Toast with Pears (Preheat oven to 350 degrees.  Brush 1 loaf french bread, sliced into 40 slices with Meijer olive oil and broil until golden brown on both sides.  Cool.  Cut 1 pkg. (13.2 oz) Alouette baby brie, original into 4 quarters.  Cut each quarter into 10 slices.  Lay slices on a chilled plate.  In a small skillet, over medium heat, toss the 4 T. chopped almonds until golden brown.  Remove from heat, add 1/4 t. allspice and blend.  Set aside to cool.  Peel and finely diced 2 ripe pears.  Place french bread slices on a cookie sheet.  Divide the minced pear equally among the slices.  Lay a slice of Alouette baby brie on top of each crouton and sprinkle with toasted almonds.  Heat in oven for 5 minutes).
Blackstone Riesling Wine

• 591 calories
• 51 g carbohydrate
• 30 g fat
• 4 g fiber

Meatless Monday
DiGiorno Pizza

Serve with:
Dole Salad
Meijer Light Salad Dressing (your choice)
Meijer Blueberries

• 430 calories
• 54 g carbohydrate
• 17 g fat
• 5 g fiber

Tuesday
Savory Pot Roast (See recipe section)

Serve with:
Homemade Mashed Potatoes
Birdseye Baby Sweet Peas
Fresh Navel Orange Segments

• 490 calories
• 48 g carbohydrate
• 11 g fat
• 15 g fiber

Wednesday
Simple Saucepan Tetrazzini (Prepare 1 pkg. (14 oz.) Kraft deluxe macaroni & cheese dinner as directed on package, adding 1 chopped onion to the boiling water the last 5 minutes of the Macaroni cooking time.  Add 2 c. chopped cooked turkey, 1 can (4 oz) sliced mushrooms, drained, 1/3 cup Meijer reduced fat milk, 1/2 t. poultry seasoning and 1 T. chopped fresh parsley; mix well.  Cook until heated through, stirring occasionally).

Serve with:
Meijer Mixed Vegetables
Meijer Brown N' Serve Wheat Rolls
Fresh Sliced Apples

• 479 calories
• 68 g carbohydrate
• 10 g fat
• 8 g fiber

Thursday - Thanksgiving
Sugardale Country Inn Boneless Ham

Serve with:
Roasted Spicy Sweet Potatoes (Toss 3 large sweet potatoes, peeled and cut into 1 inch cubes (about 6 cups) and 2 T. Meijer olive oil thoroughly.  Combine 2 T. Meijer brown sugar, 1 t. chili powder, 1/3 t. kosher salt and 1/4 t. cayenne pepper and sprinkle over oiled potatoes.  Toss again to distribute spices.  Transfer to a release foil covered baking dish.  Bake uncovered at 400 degrees for 40-45 minutes or until potatoes are tender, stirring every 15 minutes).
Birdseye Broccoli Cuts
Fresh Grapes
King's Hawaiian Honey Wheat Bread

• 400 calories
• 49 g carbohydrate
• 7 g fat
• 9 g fiber

Friday
Lemon-Baked Cod (Mix 1/4 c. Meijer melted butter and 2 T. lemon juice.  In another bowl, mix 1/4 c. Meijer all purpose flour, 1/2 t. salt and 1/8 t. white pepper.  Dip 1b. cod fish fillet into butter mixture; coat fish with flour mixture.  Place fish in ungreased square baking dish, 8x8x2 inches.  Pour remaining butter mixture over fish; sprinkle with paprika.  Cook uncovered in 350 degree oven until fish flakes easily with fork, 25-30 minutes).

Serve with:
Uncle Ben's Ready Rice Pilaf
Birdseye Brussel Sprouts
Meijer Strawberries topped with Cool Whip Lite

• 412 calories
• 41 g carbohydrate
• 15 g fat
• 3 g fiber

Saturday
Classic Beef Ribeye Roast with Herb Shallot Sauce (See recipe section)

Serve with:
Red Potatoes(Preheat oven to 450 degrees.  Toss 1 lb. baby red potatoes with 1 T. olive oil and 1 t. kosher salt on large rimmed baking sheet.  Place 4 large rosemary sprigs alongside the potatoes.  Roast until the potatoes are tender and beginning to brown, about 45 minutes).
Ginger Garlic Green Beans (Bring a large pot of salted water to a boil.  Fill a large bowl with ice water.  Boil 1 1/4 lb. string beans, trimmed until just tender but still crisp and bright green.  Start testing after 4 minutes or so, being careful not to over cook.  When done, plunge beans into ice water to stop cooking, lift out immediately when cool and drain on towels.  Heat 2 T. vegetable oil in a wide skillet over high heat.  Add the beans, 1/8 c. minced fresh ginger root and 2 cloves garlic, minced, and cook, stirring and tossing constantly, until beans are heated through and ginger and garlic are softened and aromatic.  Sprinkle with salt, and remove to a serving dish).
Fresh Pear Slices

• 476 calories
• 39 g carbohydrate
• 15 g fat
• 6 g fiber

SHOPPING LIST

Grocery

• Meijer Olive Oil
• Meijer Brown Sugar
• Meijer Light Salad Dressing (your choice)
• 1 (14 oz.) pkg. Kraft Deluxe Macaroni & Cheese Dinner
• 1 (4 oz.) can Sliced Mushrooms
• Hodgson Mill Whole Wheat Couscous
• Pompeian Balsamic Vinegar
• Meijer All Purpose Flour
• Uncle Ben's Ready Rice Pilaf
• Meijer Vegetable Oil
• Meijer Ketchup
• Red Wine Vinegar
• La Choy Lite Soy Sauce (in ethnic aisle)
• Meijer Worcestershire Sauce
• Dry Red Wine
• Meijer Dijon Mustard
• Blackstone Riesling Wine

Deli/Bakery

• King's Hawaiian Honey Wheat Bread
• Meijer Brown n' Serve Wheat Rolls
• French Bread

Dairy

• Meijer Reduced Fat Milk
• Meijer Unsalted Butter

Frozen

• Birdseye Broccoli Cuts
• Birdseye Baby Sweet Peas
• Birdseye Brussel Sprouts
• DiGiorno Pizza
• Meijer Mixed Vegetables
• Meijer Strawberries
• Meijer Blueberries
• Cool Whip Lite

Meat

• 6 to 8 lb. Leg of Lamb
• 1 lb. Cod Fillets
• 3 1/2 lbs. Certified Angus Beef Chuck Roast
• 1 Choice Bone-in Ribeye Roast ( 4 to 6 lbs.)
• Sugardale Country Inn Boneless Ham

Produce

• Sweet Potatoes x 3
• Red Potatoes
• Grapes
• Dole Salad
• Strawberries
• White Potatoes
• Navel Oranges
• Onion
• Parsley
• Apples
• Asparagus Spears
• Fruit Frenzy
• Lemon
• Brussel Sprouts
• String Beans
• Gingerroot
• Thyme
• Shallots
• Rosemary Sprigs
• 1 pkg. (13.2 oz) Alouette Baby Brie
• Almonds
• Pears

Pantry Items:

• Chili Powder
• Kosher Salt
• Cayenne Pepper
• Poultry Seasoning
• Garlic Cloves
• Dried Oregano
• Dried Thyme Leaves
• White Pepper
• Paprika
• Garlic Pepper Seasoning
• McCormick Allspice

Recipes
Roasted Leg of Lamb - Makes 8 Servings

6 to 8 lb. Leg of Lamb
3 garlic cloves, sliced
1 1/2 t. Meijer olive oil
1 t. dried oregano
1 t. dried thyme leaves
kosher salt
freshly ground pepper

Preheat oven to 350 degrees.  Place a wire rack in a shallow roasting pan.  Make short, deep slits all over leg of lamb with a sharp knife and fill with sliced garlic cloves.  Rub the lamb with olive oil and sprinkle with dried oregano, dried thyme leaves, kosher salt and freshly ground pepper.  Transfer to the prepared pan.  Roast the lamb for 1 hour.  Add water to pan and roast until an instant read thermometer inserted into the center registers 135 degrees for medium-rare, 15 to 20 minutes more.  Transfer the lamb to a serving platter, tent with foil and let rest for 15 minutes before carving.  Meanwhile, skim off any fat from pan juices and pour juices into a small saucepan.  Reheat gently over low heat.  Carve the lamb into thin slices and serve with pan juices.

Recipe adapted from www.eatingwell.com

Calories: 143
Total Fat: 22 g
Cholesterol: 122 mg
Sodium: 141 mg
Carbohydrate: 1 g
Protein: 35 g
Fiber: 0 g

Savory Pot Roast - Makes 8 Servings

3 1/2 lbs. Certified Angus Beef chuck roast
1 T. Meijer olive oil
1/3 c. Meijer ketchup
2 T. red wine vinegar
2 T. La Choy lite soy sauce
2 T. Meijer worcestershire sauce
1 t. minced garlic

Preheat oven to 350 degrees.  Heat olive oil in a non-stick skillet and brown all sides of roast over medium high heat.  Transfer meat to roasting pan.  Combine ketchup, vinegar, worcestershire sauce, soy sauce and garlic; pour over roast.  Cover and bake in the oven approximately 1 hour and 30 minutes for medium rare or to desired doneness.  Let rest 10 minutes.  Slice roast and serve with pan juices, or make a gravy.  To do so, transfer pan juices to small saucepan and bring to a boil.  Mix together 1/4 c. water and 2 T. flour; slowly add to boiling pan juices, stirring constantly; cook for two minutes and serve with roast.

Recipe adapted from www.certifiedangusbeef.com

Calories: 490
Total Fat: 11 g
Cholesterol: 117 mg
Sodium: 429 mg
Carbohydrate: 3 g
Protein: 39 g
Fiber: 0 g

Classic Beef Ribeye Roast with Herb Shallot Sauce -  Makes 6-8 Servings

1 Choice Bone-in Ribeye Roast, ( 4 to 6 lbs.)
2 T. chopped fresh thyme
2 T. garlic-pepper seasoning
2 T. minced shallot
2 t. chopped fresh thyme
1 cup dry red wine
2 t. Meijer dijon mustard
1 T. Meijer butter, softened
salt and pepper

Heat oven to 350 degrees.  Combine 2 T. thyme and garlic pepper seasoning, press evenly onto all surfaces of beef roast.  Place roast, fat side up, on rack in shallow roasting pan.  Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat.  Do not add water or cover.  Roast in 350 degree oven 1 3/4 to 2 hours for medium rare; 2 to 2 1/2 hours for medium doneness.  Remove roast when meat thermometer registers 135 degrees for medium rare; 150 degrees for medium.  Transfer roast to carving board; tent loosely with aluminum foil.  Let stand 15 to 20 minutes.  (Temperature will continue to rise about 10 degrees to reach 145 degrees for meidum rare; 160 for medium.)  Meanwhile skim fat from drippings.  Combine drippings, shallot and 2 t. thyme in medium saucepan.  Cook and stir over medium heat 2 to 3 minutes or until shallots are crisp-tender.  Stir in wine and mustard; bring to a boil.  Reduce heat; simmer 8 to 10 minutes or until sauce is reduced to 3 3/4 cup.  Stir in butter. Season with salt and pepper as desired.  Carve roast into slices.  Serve with sauce.

Recipe adapted from www.beefitswhatsfordinner.com

Calories: 273
Total Fat:  11 g
Cholesterol: 101 mg
Sodium: 319 mg
Carbohydrate: 1 g
Protein: 38 g
Fiber: 0 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

Sunday
Herb-Roasted Turkey (See recipe section)

Serve with:
Apple, Onion & Cranberry Stuffing (See recipe section)
Honey-Roasted Bosc Pears (Preheat oven to 400 degrees.  Pour 6 T. (3/4 stick) unsalted Meijer butter, melted into a baking pan just large enough to hold the pears in a single layer.  Tilt the pan to coat the bottom completely with the butter.  Arrange 5 firm-ripe bosc pears, halved lengthwise(leave stem intact), and cored, cut sides down, in the butter.  Roast for 20 minutes to 25 minutes until tender when pierced with a knife.  In a small bowl combine 3 T. balsamic vinegar and 2/3 c. Meijer honey.  Spoon the mixture over the pears and bake until bubbly hot, for about 5 minutes longer.  To serve, arrange 1 pear half, cut side up, on each of 10 dessert plates and spoon some of the juices from the pan over top).

• 530 calories
• 73 g carbohydrate
• 10 g fat
• 7 g fiber

Meatless Monday
Feta & Citrus Spinach Salad (Place 2 c. spinach on each of 4 plates.  Arrange 1/2 c. sliced mushrooms and 1/3 c. oranges over spinach.  Sprinkle each serving with 1 T. crumbled feta cheese and 1 1/2 t. chopped pecans).

Serve with:
Kraft Light Balsamic Vinaigrette Dressing
French Bread
Campbell's Cream Soup
Meijer Light Yogurt

• 432 calories
• 57 g carbohydrate
• 20 g fat
• 7 g fiber

Tuesday
Broiled Top Round Steak

Serve with:
Roasted Butternut Squash
Meijer Cut Green Beans
Meijer Cottage Cheese with Dole Pineapple Chunks

• 412 calories
• 42 g carbohydrate
• 14 g fat
• 6 g fiber

Wednesday
Baked Chicken Breast

Serve with:
Meijer Noodles
Meijer Peas & Carrots
Angel Food Cake topped with Sliced Strawberries

• 432 calories
• 45 g carbohydrate
• 12 g fat
• 8 g fiber

Thursday
Loaded Twice-Baked Potatoes (Pierce 4 medium russet potatoes all over with a fork.  Place in the microwave and cook on medium, turning once or twice, until the potatoes are soft, about 20 minutes. Meanwhile, brown 1/2 lb. Ground Chuck beef in a large skillet over medium heat, stirring often, about 3 minutes.  Transfer to a large bowl.  Increase heat to high, add 1 c. broccoli florets, finely chopped and water to the pan, cover and cook until tender, 4 to 5 minutes.  Drain the broccoli; add to the meat.  Carefully cut off the top third of the cooked potatoes; reserve the tops for another use.  Scoop out the insides into a medium bowl.  Place the potato shells in a small baking dish.  Add 1/2 c. Kraft shredded, reduced fat cheddar cheese, 1/2 c. reduced fat sour cream, 1/2 t. salt and 1/4 t. freshly ground pepper to the potato insides and mash with a fork or potato masher.  Add 3 green onions, sliced and the potato mixture to the broccoli and meat; stir to combine.  Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 c. cheese.  Microwave on high until the filling is hot and the cheese is melted, 2 to 4 minutes.

Serve with:
Organic Romaine Hearts Salad
Kraft Light Salad Dressing (your choice)
Edy's Yogurt Blend
Apple Slices

• 524 calories
• 59 g carbohydrate
• 20 g fat
• 7 g fiber

Friday
Chili-Rubbed Tilapia (Combine 2 T. chili powder, 1/2 t. garlic powder and 1/4 t. salt on a plate.  Dredge 1 lb. tilapia fillets in the spice mixture to coat.  Heat 2 T. Meijer olive oil in a large nonstick skillet over medium heat.  Add the fish and cook until opaque in the center, gently turning halfway, 5 to 7 minutes total).

Serve with:
Pasta Roni
Asparagus Spears
Fruit Frenzy

• 400 calories
• 38 g carbohydrate
• 15 g fat
• 4 g fiber

Saturday
Cook's Hickory Spiral Ham

Serve with:
Roasted Buttercup Squash (Preheat oven to 375 degrees.  Toss 5 lbs. buttercup, peeled, seeded and cut into 1 inch chunks with 4 t. olive oil, 1 1/2 t. salt and 1/4 t. pepper.  Spread evenly on a large baking sheet.  Roast, stirring occasionally, until tender throughout and lightly browned, 30 to 45 minutes.  Heat the remaining 2 t. oil in a small skillet over medium heat.  Add 3 garlic cloves, minced and cook, stirring, until fragrant but not brown, 30 seconds to 1 minute.  Toss the roasted squash with the garlic and 2 T. chopped italian parsley.  Taste, adjust the seasoning and serve).
Steamed Broccoli
Jiffy Corn Muffin

• 582 calories
• 68 g carbohydrate
• 22 g fat
• 8 g fiber

SHOPPING LIST

Grocery

• Meijer Canola Oil
• Meijer Olive Oil
• Pepperidge Farm Stuffing
• Swanson Chicken Broth
• Pompeian Balsamic Vinegar
• Meijer Honey
• Kraft Light Balsamic Vinaigrette
• Campbell's Cream Soup
• Dole Pineapple Chunks
• Meijer Noodles
• Kraft Light Salad Dressing (your choice)
• Pasta Roni
• Jiffy Corn Muffin

Dairy

• Meijer Unsalted Butter
• Meijer Light Yogurt
• Meijer Cottage Cheese
• Kraft Shredded Reduced-Fat Cheddar Cheese
• Meijer Reduced-Fat Sour Cream

Deli/Bakery

• French Bread
• Angel Food Cake

Frozen

• Meijer Cut Green Beans
• Meijer Peas & Carrots
• Edy's Yogurt Blend

Meat

• 1 (10-12 lb.) Butterball Turkey
• 1 lb. Certified Angus Beef Top Round Steak
• 1 lb. Fresh Boneless Skinless Chicken Breast
• 1/2 lb. Certified Angus Beef Ground Chuck
• 1 lb. Meijer Tilapia
• 1 Cook's Hickory Spiral Ham

Produce

• Asparagus Spears
• Fruit Frenzy
• Thyme Sprigs
• Rosemary Sprigs
• Sage
• Oregano Sprigs
• Onion
• Apple
• Lemon
• Orange
• Celery
• Spinach
• Mushrooms
• Athenos Reduced-Fat Crumbled Feta Cheese
• Pecans
• Butternut Squash
• Strawberries
• Bosc Pears x 5
• Broccoli Florets
• Green Onions
• Russet Potatoes x 4
• Organic Romaine Hearts
• Cranberries
• Buttercup Squash
• Italian Flat Leaf Parsley

Pantry Items:

• Chili Powder
• Garlic Powder
• Garlic Cloves
• Marjoram

Recipes

Herb-Roasted Turkey - Makes 12 Servings

1 (10-12 lb.) Butterball Turkey
1/4 c. fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and or marjoram, divided
2 T. Meijer canola oil
1 t. salt
1 t. freshly ground pepper
Aromatics such as onion, apple, lemon or orange, cut into 2 inch pieces
3 c. water, plus more as needed

Position a rack in the lower third of the oven; preheat to 475 degrees.  Remove giblets and neck from turkey cavities and reserve for making gravy.  Place the turkey, breast side up, on a rack in a large roasting pan; pat dry with paper towels.  Mix minced herbs, oil, salt and pepper in a small bowl.  Rub the herb mixture all over the turkey, under the skin and onto the breast meat.  Place aromatics and 10 of the herb sprigs in the cavity.  Tuck the wing tips under the turkey.  Tie the legs together with kitchen string.  Add 3 c. water and the remaining 10 herb sprigs to the pan.  Roast the turkey until the skin is golden brown, 45 minutes.  Remove the turkey from the oven.  Cover the breast with a double layer of foil, cutting as necessary to conform to the breast.  Reduce oven temperature to 350 degrees and continue roasting for  1 1/4  to 1 3/4 hours more.  If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water.  The turkey is done when the thermometer registers 165 degrees.  Transfer the turkey to a serving platter and cover with foil.  Let the turkey rest for 20 minutes.  Remove string and carve.

Recipe adapted from www.eatingwell.com

Calories: 155
Total fat:  5 g
Cholesterol: 63 mg
Sodium: 175 mg
Carbohydrate: 0 g
Protein: 25 g
Fiber: 0 g

Apple, Onion & Cranberry Stuffing - Makes 8 Servings

8 c. Pepperidge Farm stuffing
giblets from 1 turkey
1 c. water
1 1/2 t. Meijer canola oil
2 stalks celery, chopped
1 large onion, chopped
4 apples, peeled, cored and chopped
4 t. chopped fresh sage or 1 1/2 t. dried, rubbed
1/2 c. chopped fresh or frozen cranberries
1 c. Swanson chicken broth
1/4 t. salt
freshly ground pepper, to taste

Place giblets and water in a small saucepan and bring to a boil.  Reduce heat to low and simmer, covered, for 10 minutes.  Drain, reserving the cooking liquid.  Finely chop the giblets and set aside.  Heat oil in a large nonstick skillet over medium heat.  Add celery and onion; cook, stirring occasionally, until softened, about 5 to 7 minutes.  Add apples, cook for 3 minutes longer.  Add the giblet cooking liquid, sage and thyme.  Reduce heat to low and simmer until the apples are tender and most of the liquid has evaporated, 5 to 7 minutes.  Transfer the mixture to a large bowl and add the stove top stuffing, giblets and cranberries.  Drizzle broth over the bread mixture and toss until evenly moistened.  Season with salt and pepper.  Reduce oven temperature to 325 degrees.  Transfer stuffing to a lightly oiled casserole dish and cover with foil.  Bake until heated through, 35 to 45 minutes.  If you would like a crisp top, uncover for the last 15 minutes of baking.

Recipe adapted from www.eatingwell.com

Calories: 241
Total fat: 3 g
Cholesterol: 31 mg
Sodium: 408 mg
Carbohydrate: 43 g
Protein: 9 g
Fiber: 5 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

Sunday
Asian Ginger Beef over Bok Choy (See recipe section)

Serve with:
Udon Noodles (or Meijer Whole Wheat Spaghetti)
Fresh Sliced Pineapple

• 542 calories
• 48 g carbohydrate
• 27 g fat
• 2 g fiber

Meatless Monday
Black Bean Croquettes with Fresh Salsa (See recipe section)

Serve with:
Uncle Ben's Long Grain & Wild Rice
Yoplait Yogurt topped with Fresh Blueberries

• 635 calories
• 103 g carbohydrate
• 14 g fat
• 18 g fiber

Tuesday
Meijer Lemon Garlic Boneless Seasoned Pork Loin Fillet

Serve with:
Baked Potato with Breakstone Reduced-Fat Sour Cream
Steamed Broccoli
Meijer Applesauce

• 407 calories
• 54 g carbohydrate
• 9 g fat
• 11 g fiber

Wednesday
Chili Mac (Prepare 1 pkg. (7 1/4 oz Kraft Macaroni & Cheese dinner as directed on package.  Stir in 1/2 lb. ground round beef, cooked, drained, 1 c. Meijer canned diced tomatoes, drained and 1 t. chili powder; cook until heated through, stirring occasionally).

Serve with:
Dole Salad with Fresh Pear Slices

• 590 calories
• 69 g carbohydrate
• 24 g fat
• 5 g fiber

Thursday
Grilled Chicken Tenders

Serve with:
Pumpkin Spaghetti (Stir 1 c. Meijer pumpkin into 3 c. Prego traditional pasta sauce and add to cooked whole wheat spaghetti).
Green Giant French Style Green Beans
Italian Bread
Fresh Grapes
Meijer Fat Free Milk

• 457 calories
• 62 g carbohydrate
• 5 g fat
• 4 g fiber

Friday
Baked Catfish

Serve with:
Mashed Maple Squash (Preheat oven to 400 degrees.  Coat a 9 by 13 inch baking pan with cooking spray.  Place 1 acorn squash, halved and seeded cut side down in the pan.  Bake until soft, about 50 minutes.  Let cool for 10 minutes.  Scrape the soft squash flesh into a medium bowl.  Stir in 2 T. maple syrup, 1 t. Meijer butter, 1/4 t. Meijer ground cinnamon and 1/4 t. salt with a fork, mashing the squash until somewhat smooth).
Asparagus Spears
Fresh Apple Slices

• 434 calories
• 53 g carbohydrate
• 13 g fat
• 6 g fiber

Saturday
Cider Glazed Chicken with Easy Apple Raisin Stuffing (See recipe section)

Serve with:
Organic Salad
Meijer Salad Dressing (your choice)

• 486 calories
• 50 g carbohydrate
• 14 g fat
• 3 g fiber

SHOPPING LIST

Grocery

• Udon Noodles or Meijer Whole Wheat Spaghetti
• 1 (7 1/4 oz) pkg. Kraft Macaroni & Cheese Dinner
• Meijer Canned Diced Tomatoes
• Meijer Applesauce
• Uncle Ben's Long Grain & Wild Rice
• Meijer Pumpkin
• Prego Traditional Pasta Sauce
• Green Giant Canned French Style Green Beans
• Maple Syrup
• Meijer Salad Dressing
• Meijer Peanut Oil
• Maggi Taste of Asia Chili Sauce (in ethnic aisle)
• Meijer Reduced Sodium Chicken Broth
• La Choy Lite Soy Sauce (in ethnic aisle)
• 2 (15 oz) Cans Meijer Black Beans
• Meijer Plain Breadcrumbs
• Meijer Extra Virgin Olive Oil
• Meijer All Purpose Flour
• Meijer Apple Cider Vinegar
• Meijer Chicken Stuffing Mix

Dairy

• Yoplait Yogurt
• Meijer Fat Free Milk
• Breakstone Reduced Fat Sour Cream
• Meijer Butter

Deli/Bakery

• Italian Bread

Frozen

• Meijer Whole Kernel Golden Corn

Meat

• 1 lb. Meijer Lemon Garlic Boneless Seasoned Pork Loin Fillets
• 1/2 lb. Ground Round Beef
• 1 lb. Fresh Chicken Tenders
• 1 1/4 lb. Fresh Catfish Fillets
• 1 lb. Choice Chuck Roast
• 1 1/2 lb. Tyson Boneless Skinless Chicken Breast

Produce

• Pineapple
• Blueberries
• Potatoes
• Broccoli
• Pears
• Grapes
• Acorn Squash
• Asparagus Spears
• Organic Salad
• Dole Salad
• Green Onions
• Bok Choy
• Cilantro
• Tomatoes
• Avocado
• Meijer Apple Cider
• Apples
• Meijer Raisins

Pantry Items:

• Ground Cinnamon
• Garlic Cloves
• Ground Ginger
• Ground Cumin
• Chili Powder
• Ground Allspice

Recipes

Asian Ginger Beef over Boy Choy - Makes 6 Servings

2 T. Meijer peanut oil
1 1/2 lb. Choice chuck roast, boneless, cut into 1 inch pieces
3 green onions, cut into 1/2 inch slices
6 cloves garlic
2 t. ground ginger
1 t. Maggi Taste of Asia chili sauce
1/2 c. water
1 c. Meijer reduced sodium chicken broth
1/4 c. La Choy lite soy sauce
9 oz fresh udon noodles (or Meijer whole wheat spaghetti) , cooked and drained
3 c. bok choy, trimmed, washed and cut into 1 inch pieces
1/2 c. fresh cilantro, minced

In a large skillet, heat peanut oil and cook beef on all sides, turning each piece as it browns, then add onion and garlic.  Place beef in crockpot or slow cooker along with ginger, chile sauce, water, chicken broth, soy sauce.  Stir well to combine ingredients.  Cover and cook on high for 3 to 4 hours or on low 7 to 8 hours, or until the beef is very tender.  Just prior to serving, add the noodles (whole wheat spaghetti) to the beef and stir well.  Add the bok choy to the beef and noodles and stir again.  Heat on high until bok choy is tender-crisp, about 15 minutes.  Garnish the beef with the cilantro and serve while hot.

Recipe adapted from www.crock-pot.com

Calories: 482
Total fat: 27 g
Cholesterol: 80 mg
Sodium: 533 mg
Carbohydrate: 33 g
Protein: 25 g
Fiber: 2 g

Black Bean Croquettes with Fresh Salsa - Makes 4 Servings

2 (15 oz) can Meijer black beans, rinsed
1 t. ground cumin
1 c. Meijer frozen corn kernels, thawed
1/4 c. plus 1/3 c. Meijer plain dry breadcrumbs, divided
2 . finely chopped tomatoes
2 green onions, sliced
1/4 c. chopped fresh cilantro
1 t. chili powder
1/4 t. salt
1 T. Meijer extra virgin olive oil
1 avocado, diced

Preheat oven to 425 degrees.  Coat a baking sheet with cooking spray.  Mash black beans and cumin with a fork in a large bowl until no whole beans remain.  Stir in corn and 1/4 c. breadcrumbs.  Combine tomatoes, scallions, cilantro, 1/2 t. chili powder and salt in a medium bowl.  Stir 1 c. of the tomato mixture into the black bean mixture.  Mix the remaining 1/3 c. breadcrumbs, oil and the remaining 1/2 t. chili powder in a small bowl until the breadcrumbs are coated with oil.  Divide the bean mixture into 8 scant 1/2 c. balls.  Lightly press each bean ball into the breadcrumb mixture, turning to coat.  Place on the prepared baking sheet.  Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes.  Stir avocado into the remaining tomato mixture.  Serve the salsa with the croquettes.

Recipe adapted from www.eatingwell.com

Calories: 405
Total fat: 12 g
Cholesterol: 0 mg
Carbohydrate: 61 g
Sodium: 438 mg
Protein: 16 g
Fiber: 16

Cider Glazed Chicken with Easy Apple Raisin Stuffing - Makes 5 Servings

1 1/2 T. Meijer All purpose flour
1/2 t. kosher salt
1/4 t. ground allspice
4 (6 oz) Tyson boneless skinless chicken breast halves
1 T. Meijer olive oil
1/2 c. Michigan apple cider or juice
1 T. Meijer apple cider vinegar

Heat a large nonstick skillet over medium heat.  Combine flour, salt and allspice in a resealable plastic bag.  Add the chicken; seal and shake bag to coat chicken evenly.  Place oil in pan.  Add chicken, and cook 4-5 minutes.  Turn chicken over and add apple cider and vinegar to pan; cook 5 minutes or until chicken is done.  Remove chicken from pan and drizzle with cider glaze. 

Calories: 208
Total Fat: 5.5 g
Cholesterol: 90 mg
Sodium: 638 mg
Carbohydrate: 6 g
Protein: 35 g
Fiber: 0 g

Apple Raisin Stuffing

1 large Michigan apple (gala, rome, jonagold, jonathan or empire), cored and cut into 1/2 inch pieces
1/2 c. Meijer raisins
1 box Meijer chicken stuffing mix

Prepare stuffing mix according to package directions but add apple pieces and raisins to boiling water just before adding stuffing mix.

Calories: 178
Total Fat: 1.5 g
Cholesterol: 1 mg
Sodium: 431 mg
Carbohydrate: 39 g
Protein: 4 g
Fiber: 2.5 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

Sunday
Baked Ham

Serve with:
Maple-Roasted Sweet Potato (Preheat oven to 400 degrees.  Arrange 2 1/2 lb. sweet potatoes, peeled and cut into 1/2 inch pieces in an even layer in a 9x13 inch glass baking dish.  Combine 1/3 c. pure maple syrup, 2 T. butter, melted, 1 T. lemon juice, 1/2 t. salt and freshly ground pepper to taste in small bowl.  Pour the mixture over the sweet potatoes; toss to coat.  Cover and bake the sweet potatoes for 15 minutes.  Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more).
Steamed Asparagus Spears
Persimmon & Apple Salad (In a bowl, combine 1 T. Meijer orange juice, 1 T. sherry vinegar and 1 T. Meijer olive oil.  Add 3 apples, thinly sliced lengthwise, 3 persimmons, thinly sliced lengthwise and 1 T. toasted walnuts and mix to coat).

• 516 calories
• 55 g carbohydrate
• 21 g fat
• 8 g fiber

Meatless Monday
Freschetta Pizza topped with Sliced Mushrooms

Serve with:
Dole Salad
Ken's Salad Dressing
Fresh Grapefruit Segments

• 480 calories
• 55 g carbohydrate
• 23 g fat
• 3 g fiber

Tuesday
Mac & Cheese Lasagna (See recipe section)

Serve with:
Dole Salad
Ken's Salad Dressing
Vienna Bread
Fresh Grapes

• 612 calories
• 54 g carbohydrate
• 25 g fat
• 3 g fiber

Wednesday
Vegetable-Fried Brown Rice (See recipe section)

Serve with:
Dole Salad
Ken's Salad Dressing
Meijer Fat Free Milk
Fresh Sliced Pear

• 442 calories
• 63 g carbohydrate
• 12 g fat
• 8 g fiber

Thursday
Baked Chicken Breast

Serve with:
Barilla Pasta with Barilla Pasta Sauce
Citrus-Roasted Carrots (Preheat oven to 400 degrees.  Arrange 1 1/2 lb. carrots, trimmed, scrubbed in single layer on rimmed baking sheet.  Add 2 T. olive oil and 1 t. finely grated orange peel; sprinkle with salt and pepper and toss.  Pour 1/3 c. fresh orange juice over; cover tightly with foil.  Roast until crisp-tender, about 10 minutes.  Remove foil.  Increase oven to 450 degrees. Drizzle 1 1/2 T. Meijer honey over carrots.  Roast uncovered until carrots are tender and browned in spots, about 10 minutes longer.  Transfer carrots and any juices to platter).
Fresh Apple Slices dipped in Activia Yogurt

• 415 calories
• 47 g carbohydrate
• 6 g fat
• 6 g fiber

Friday
Pan-Seared Salmon (Heat a large, non-stick sauté pan over medium high heat. Brush the salmon fillets with the olive oil and season generously with salt and pepper. Place skin side down in the hot pan. Cook, without disturbing, until the skin is golden brown, 4 to 5 minutes. Turn the fillets over and continue cooking until just done, 2 to 3 minutes. Remove from heat and tent with foil to keep warm).

Serve with:
Hodgson Mill Whole Wheat Couscous mixed with Pomegranate Seeds
Meijer Broccoli Cuts
Dole Fruit Bowls

• 400 calories
• 35 g carbohydrate
• 11 g fat
• 9 g fiber

Saturday
Apple-Pecan Pork loin Medallions (See recipe section)

Serve with:
Knorr Rice
Meijer Cut Green Beans

• 598 calories
• 66 g carbohydrate
• 23 g fat
• 5 g fiber

SHOPPING LIST

Grocery

• Maple Syrup
• Sherry Vinegar
• Meijer Olive Oil
• Ken's Salad Dressing
• Barilla Pasta
• Barilla Pasta Sauce
• Meijer Honey
• Hodgson Mill Whole Wheat Couscous
• Dole Fruit Bowls
• Knorr Rice
• 1 pkg. (7 1/2 oz) Kraft Macaroni & Cheese Dinner
• PAM Non-Stick Cooking Spray
• Uncle Ben's Whole Grain Brown Rice
• La Choy Lite Soy Sauce (in ethnic aisle)
• Dynasty Sesame Oil (in ethnic aisle)
• Meijer Brown Sugar

Deli/Bakery

• Vienna Bread

Dairy

• Smart Balance Butter
• Meijer Orange Juice
• Meijer Fat Free Milk
• Activia Yogurt
• Kraft Shredded Low Moisture Part Skim Mozzarella Cheese
• Kraft Grated Parmesan Cheese
• Egg Beaters Original

Frozen

• Freschetta Pizza
• Meijer Broccoli Cuts
• Meijer Cut Green Beans
• Meijer Stir-Fry Vegetables

Meat

• 1 lb. Fresh Split Chicken Breast
• Butt Ham
• 1 lb. Salmon Fillets
• 1/2 lb. Certified Angus Beef Ground Round
• 1 lb. Boneless Pork Loin

Produce

• Sweet Potatoes
• Lemon
• Asparagus Spears
• Apples
• Persimmons
• Walnuts
• Mushrooms
• Dole Salad
• Grapefruit
• Grapes
• Pears
• Carrots
• Orange
• Pomegranate
• Pecans

Pantry Items:

• Garlic
• Ground Ginger

Recipes

Mac & Cheese Lasagna - Makes 4 Servings

1 pkg. (7 1/4 oz) Kraft Macaroni & Cheese Dinner
1 1/2 c. spaghetti sauce
1/2 lb. Certified Angus Beef Ground Round
1 c. Kraft Shredded low moisture part skim mozzarella cheese
2 T. Kraft grated parmesan cheese

Heat oven to 350 degrees.  Prepare Macaroni & Cheese Dinner, using the light prep directions on package.  Meanwhile, brown Certified Angus Beef ground round beef in skillet; drain.  Spoon half the dinner into lightly greased 8 inch square baking dish; top with layers of half each spaghetti sauce, meat and Kraft shredded cheese low moisture part skim mozzarella.  Repeat layers.  Sprinkle with Kraft grated parmesan cheese.  Bake 20 minutes or until heated through.

Recipe adapted from www.kraftfoods.com

Calories: 460
Total fat: 17 g
Cholesterol:65 mg
Sodium: 1180 mg
Carbohydrate: 46 g
Protein: 28 g
Fiber: 3 g

Vegetable Fried Brown Rice - Makes 4 Servings

PAM non-stick cooking spray
3/4 c. Egg Beaters original
1 bag (16 oz) Meijer frozen stir-fry vegetables, thawed
1 t. minced garlic
2 c. cooked brown rice, chilled
2 T. La Choy lite soy sauce
2 t. Dynasty sesame oil
1/4 t. ground ginger

Spray large nonstick skillet with cooking spray.  Heat over medium heat.  Add egg beaters; cook without stirring until edges and bottom begin to set.  Lift uncooked portion and gently turn to scramble.  Continue cooking until set.  Remove from skillet.  Cover and keep warm.  Spray skillet again with cooking spray.  Add vegetables and garlic; cook and stir 6 minutes, or until vegetables are crisp-tender.  Stir in rice, soy sauce, sesame oil and ginger; cook until heated through.  Stir in cooked egg beaters.

Recipe adapted from www.eggbeaters.com

Calories: 202
Total fat: 4 g
Cholesterol: 0 mg
Sodium: 393 mg
Carbohydrate: 31 g
Protein: 9 g
Fiber: 3 g

Apple-Pecan Pork Loin Medallions - Makes 4 Servings

1 lb. boneless pork loin
2 T. Smart Balance butter
1 (16 oz) can sliced apples, drained
1/4 c. Meijer brown sugar
1/2 c. chopped pecans

Trim fat from pork.  Cut pork into 1/2 inch thick slices.  Melt butter in a large skillet over medium-high heat until it sizzles.  Reduce heat to medium.  Arrange pork slices in skillet.  Cook for 2 minutes; turn slices.  Spoon apples over pork.  Sprinkle with brown sugar and pecans.  Cover and cook for 4 to 6 minutes more until internal temperature on a thermometer reads 160 degrees.

Recipe adapted from www.theotherwhitemeat.com

Calories: 498
Total fat: 23 g
Cholesterol: 93 mg
Sodium: 129 mg
Carbohydrate: 46 g
Protein: 26 g
Fiber: 4 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

Sunday
Grilled Boneless Pork Chop

Serve with:
Hodgson Mill Whole Wheat Couscous with Sliced Almonds
Apple Slaw (See recipe section)

• 415 calories
• 41 g carbohydrate
• 7 g fat
• 8 g fiber

Meatless Monday
Avocado, Tomato & Cheese Sandwich (Spread mashed avocado on 1 slice of whole wheat bread then top with slices of ripe tomatoes, slice of provolone cheese and Romaine lettuce leaf.  Then top with second slice of bread).

Serve with:
Campbell's Chunky Soup
Pomegranate & Banana Salad (Mix together the juice of 2 limes and 1 T. Meijer brown sugar.  Score and seed 2 pomegranates freeing the seeds.  Mound the pomegranate seeds in the center of the salad plates and slice 3 bananas and place around the perimeter of the seeds.  Drizzle with the prepared lime dressing and serve).

• 539 calories
• 66 g carbohydrate
• 24 g fat
• 11 g fiber

Tuesday
Rotisserie Chicken

Serve with:
Homemade Mashed Potato
Steamed Broccoli
Cantaloupe Chunks

• 400 calories
• 35 g carbohydrate
• 17 g fat
• 10 g fiber

Wednesday
Broiled Tip Steak

Serve with:
Uncle Ben's Long Grain & Wild Rice
Romaine Heart Salad
Meijer Salad Dressing (your choice)
Fresh Sliced Apple

• 402 calories
• 35 g carbohydrate
• 13 g fat
• 6 g fiber

Thursday
Pork Backribs

Serve with:
Baked Potato
Green Giant Baby Sweet Peas
Avocado & Grapefruit Salad (Combine 1/4 c. Meijer nonfat plain yogurt, 2 T. Meijer dijon mustard and 1 T. Meijer honey in a bowl.  Add 2 grapefruits, sliced in half across segments and 1 small ripe avocado, peeled and seeded and sliced to the bowl with the dressing and toss.  Place on serving platter 1/2 small head of Romaine Hearts.  Spoon grapefruit and avocado on lettuce).

• 593 calories
• 51 g carbohydrate
• 25 g fat
• 15 g fiber

Friday
Grilled Catfish (Combine 2 T. Meijer olive oil, juice of 1 lemon, 1/2 t. Meijer Dijon mustard, 1 T. Meijer worcestershire sauce, 1/2 t. salt and 1/2 t. paprika in a small bowl.  Place fish under broiler and cook 4-5 minutes on each side, basting frequently with the sauce).

Serve with:
Uncle Ben's Whole Grain Brown Rice
Dole Salad with Sliced Tomato
Meijer Salad Dressing (your choice)
Fresh Sliced Pear
Meijer Yogurt

• 488 calories
• 48 g carbohydrate
• 17 g fat
• 8 g fiber

Saturday
Scary Skillet Sheppard's Pie (See recipe section)

Serve With:
Ghosts in the Graveyard (See recipe section)
Hot Spiced Witches' Brew (Add 3 c. boiling water to 1 pkg. (6 oz) JELL-O orange flavor gelatin mix in large bowl; stir 2 minutes until completely dissolved.  Stir in 1 qt. (4 c.) boiling Meijer apple juice.  Serve in mugs with cinnamon sticks).

• 620 calories
• 74 g carbohydrate
• 25 g fat
• 3 g fiber

SHOPPING LIST

Grocery

• Hodgson Mill Whole Wheat Couscous
• Whole Wheat Bread
• Campbell's Chunky Soup
• Meijer Brown Sugar
• Uncle Ben's Whole Grain Brown Rice
• Uncle Ben's Long Grain & Wild Rice
• Meijer Salad Dressing (your choice)
• Meijer Dijon Mustard
• Meijer Honey
• Meijer Olive Oil
• Meijer Worcestershire Sauce
• Meijer Apple Juice
• 1 pkg. (6 oz) JELL-O Orange Flavor Gelatin Mix
• 2 pkg. (3.9 oz each) JELL-O Chocolate Instant Pudding
• Meijer Sugar
• Beef Gravy Mix
• Instant Potato Flakes
• Oreo Cookies
• Cameo Creme Sandwich Cookies
• Decorating Gel
• Candy Pumpkins
• Candy Corn

Dairy

• Provolone Cheese
• Meijer Nonfat Plain Yogurt
• Meijer Yogurt
• Meijer Reduced Fat Sour Cream
• Philadelphia Cream Cheese
• Meijer 1% Milk
• Kraft Grated Parmesan Cheese

Frozen

• Green Giant Baby Sweet Peas
• Meijer Mixed Vegetables
• COOL WHIP Whipped Topping

Meat

• 4 Boneless Pork Chops
• 1 lb. Certified Angus Beef Tip Steak
• 1 lb. Pork Backribs
• 1 lb. Ground Chuck

Produce

• Apples
• Almonds
• Avocado
• Grapefruit x 2
• Tomatoes on the Vine
• Romaine Hearts
• Lemon
• Limes
• Pomegranate x 2
• Bananas x 3
• Rotisserie Chicken
• Potatoes
• Organic Broccoli
• Cantaloupe
• Dole Salad
• Pears
• Cabbage

Pantry Items:

• Paprika
• Cinnamon Sticks
• Ground Mustard

Recipes

Apple Slaw - Makes 8 Servings

1/4 c. Meijer reduced fat sour cream
2 T. Meijer sugar
1/2 t. salt
1/2 t. pepper
1 t. ground mustard
2 lb. unpeeled apples, julienned
2 T. lemon juice
1 large head cabbage, julienned

In a large bowl, combine the sour cream, sugar, salt, pepper and ground mustard.  Mix well, cover, and chill for 1 hour.  Toss the apples with the lemon juice.  Combine the apples and cabbage and mix well.  Just before serving, add the dressing and toss).

Recipe adapted from Healthy Soul Food Cooking Cookbook

Calories: 114
Total fat: 1 g
Cholesterol: 3 mg
Sodium: 173 mg
Carbohydrate: 26 g
Protein: 2 g
Fiber: 6 g

Scary Skillet Sheppard's Pie - Makes 6 Servings

1 pkg. (16 oz) Meijer frozen mixed vegetables
1 lb. ground chuck
1 c. beef gravy
4 oz. (1/2 of 8 oz pkg.) Philadelphia cream cheese, cubed
1 c. Meijer 1% milk, divided
1 c. water
2 c. instant potato flakes
1/4 c. Kraft grated parmesan cheese

Cook vegetables as directed on package.  Meanwhile, brown meat in large skillet; drain.  Stir in gravy; simmer until heated through, stirring occasionally.  Microwave cream cheese and 1/4 c. milk in medium microwaveable bowl on high 30 second; beat with whisk until smooth.  Gradually whisk in remaining milk and water.  Microwave 2 1/2 minutes or until hot, stirring after each minute.  Stir in potato flakes and parmesan until well blended.  Spoon into resealable plastic bag; cut 1 corner from bottom of bag.  Remove 12 peas from mixed vegetables; stir remaining vegetables into meat mixture.  Squeeze potato mixture into 6 mounds on meat mixture to resemble ghosts.  Add 2 of the reserved peas to each for the eyes.

Recipe adapted from www.kraftfoods.com

Calories: 370
Total fat: 18 g
Cholesterol: 80 mg
Sodium: 480 mg
Carbohydrate:  g
Protein: 23 g
Fiber: 3 g

Ghosts in the Graveyard - Makes 18 Servings

2 pkg. (3.9 oz each) JELL-O Chocolate Instant Pudding
2 c. cold Meijer 1 % milk
1 tub (12 oz) COOL WHIP whipped topping, thawed, divided
15 Oreo cookies, crushed (about 1 1/2 c.)
Assorted decorations: 3 Cameo creme sandwich cookies, decorating gel
5 candy pumpkins, 10 candy corn pieces

Beat pudding mixes and milk in large bowl with whisk 2 minutes.  Let stand 5 minutes.  Stir in 3 c. COOL WHIP and half the cookie crumbs.  Spread into 13x9 inch dish; sprinkle with remaining crumbs.  Refrigerate 1 hour.  Meanwhile, decorate creme sandwich cookies with decorating gel to resemble tombstones.  Insert decorated cookies into top of dessert just before serving.  Add candies.  Drop large spoonfuls of remaining COOL WHIP onto dessert to resemble ghosts.

Recipe adapted from www.kraftfoods.com

Calories: 190
Total fat: 7 g
Cholesterol: 5 mg
Carbohydrate: 31 g
Sodium: 290 mg
Protein: 2 g
Fiber: 1 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

Sunday
London Broil (Place 2 lbs. Certified Angus Beef Top Round Steak; cut 1 1/2 inch thick in a resealable plastic bag.  Prepare marinade: mix 1/3 c. Meijer olive oil, 1/3 c. lemon juice, 2 garlic cloves, crushed, 1/4 t. pepper, 1/4 t. salt and pour over steak.  Refrigerate and marinate 6-8 hours, turning frequently. Remove meat from marinade; Grill steak about 10 minutes per side for medium-rare or to desired doneness).

Serve with:
Baked Russet Potato
Asparagus Spears
Fresh Sliced Pears

• 400 calories
• 50 g carbohydrate
• 7 g fat
• 8 g fiber

Meatless Monday
DiGiorno Pizza

Serve with:
Dole Salad with Sliced Greenhouse Cucumbers
Kraft Salad Dressing (your choice)
Fresh Grapes

• 430 calories
• 54 g carbohydrate
• 17 g fat
• 4 g fiber

Tuesday
Soul Warming Red Bean Chili (See recipe section)

Serve with:
Crusty French Bread
Yoplait Yogurt topped with Blueberries

• 601 calories
• 71 g carbohydrate
• 23 g fat
• 11 g fiber

Wednesday
Broiled Pork Chops

Serve with:
Uncle Ben's Whole Grain Brown Rice
Carmelized Cauliflower (Preheat oven to 425 degrees.  Trim the 1 head of cauliflower, discarding the core and thick stems; cut florets into pieces about the size of ping-pong balls.  In a large bowl, combine 4 T. Meijer olive oil and 1 t. kosher salt, to taste, whisk, then add the cauliflower pieces and toss thoroughly.  Line a baking sheet with parchment for easy cleanup then spread the cauliflower pieces on the sheet and roast for 1 hour, turning 3 or 4 minutes, until most of each piece has turned golden brown.  The browner the better, as more caramelization occurs.  It also becomes sweeter).
Fresh Sliced Apple

• 522 calories
• 37 g carbohydrate
• 23 g fat
• 10 g fiber

Thursday
Slow-Cooker Tex-Mex Chicken (See recipe section)

Serve with:
Rice a Roni
Sliced Green Onions & Chopped Cilantro
Meijer Cottage Cheese topped with Sliced Banana

• 615 calories
• 71 g carbohydrate
• 17 g fat
• 7 g fiber

Friday
Baked Walleye Fillet (Place fish skin side down in glass baking dish.  Sprinkle generously with dill weed, garlic salt, white pepper, lemon juice, parmesan cheese, Italian style bread crumbs and melted butter.  Bake in 425 to 450 degree oven for 10-20 minutes until bubbly and flaky).

Serve with:
Uncle Ben's Long Grain & Wild Rice
Rainbow Chard, Carrots, Ginger and Walnuts (See recipe section)
Fresh Strawberries

• 517 calories
• 44 g carbohydrate
• 18 g fat
• 3 g fiber

Saturday
Grilled T-Bone Steaks with A1 Steak Sauce

Serve with:
Barilla Pasta with Classico Pasta Sauce
Stir-Fried Broccoli with Mushrooms(Trim the ends of 1 lb. broccoli florets, trim off the stems of 8 oz organic mushrooms and slice the caps into thick slices.  Heat 1 T. Meijer vegetable oil in a saute pan.  Add 2 t. chopped garlic and stir fry for a few seconds.  Add the mushrooms and broccoli, 1 T. sesame oil and stir fry for 1 minute.  Add 1 oz Oyster sauce and continue to stir fry until the broccoli is nearly tender, approximately 3 minutes).
Fresh Sliced Apples

• 402 calories
• 37 g carbohydrate
• 14 g fat
• 6 g fiber

SHOPPING LIST

Grocery

• Meijer Olive Oil
• Kraft Salad Dressing (your choice)
• Uncle Ben's Whole Grain Brown Rice
• Uncle Ben's Long Grain & Wild Rice
• Rice a Roni
• Progresso Italian Style Bread Crumbs
• A1 Steak Sauce
• Barilla Pasta
• Classico Pasta Sauce
• Meijer Vegetable Oil
• Meijer Sugar
• Dynasty Sesame Seed Oil (in ethnic aisle)
• Oyster Sauce (in ethnic aisle)
• Hunt's Tomato Paste
• 1 (15.5 oz) can Bush's Red Beans
• 1 (16 oz) can Hunt's Whole Peeled Tomatoes
• Meijer All Purpose Flour
• TACO BELL Home Original Thick n' Chunky Salsa
• TACO BELL Home Original Taco Seasoning Mix
• Meijer Reduced-Sodium Chicken Broth

Deli/Bakery

• French Bread

Dairy

• Yoplait Yogurt
• Meijer Butter
• Meijer Cottage Cheese
• Meijer 1/3 Less Fat Grated Parmesan Cheese
• Kraft Mexican Style Finely Shredded Four Cheese

Frozen

• DiGiorno Pizza
• Meijer Corn

Meats

• 2 lbs. Certified Angus Beef Top Round Steak
• 1/2 lb. Certified Angus Beef Ground Chuck
• 1 lb. Center Cut Pork Chops
• 1 lb. Fresh Walleye Fillets
• 1 lb. T-Bone Steaks
• 1 lb. Boneless Skinless Chicken Breast

Produce

• Lemon
• Russet Potatoes
• Asparagus Spears
• Pears
• Dole Salad
• Greenhouse Cucumbers
• Grapes
• Organic Salad
• Blueberries
• Cauliflower, 1 Head
• Apples
• Green Onions
• Cilantro
• Banana
• Strawberries
• Broccoli Florets
• Meijer 8 oz Organic Mushrooms
• Onion
• Green Bell Pepper
• Red Bell Pepper
• Meijer Walnuts
• Gingerroot
• Carrots
• Cut 'n Clean Greens Rainbow Chard

Pantry Items:

• Garlic Cloves
• Dill Weed
• Garlic Salt
• White Pepper
• Goya Adobo All Purpose Seasoning with Pepper
• Chili Powder
• Red Pepper Flakes

Recipes

Soul Warming Red Bean Chili - Makes 4 Servings

1/2 lb. Certified Angus Beef Ground Chuck
2 t. Goya Adobo all purpose seasoning with pepper
1 T. Meijer olive oil
1 c. onion, diced
2 garlic cloves, minced
1 T. chili powder
1 t. ground cumin (or to taste)
2 T. Hunt's tomato paste
1 T. fresh cilantro, chopped
1 can (15.5 oz) Bush's red kidney beans, undrained
1 can (16 oz) Hunt's whole peeled tomatoes

Season the meat with adobo. In a skillet, heat oil on medium high.  Stir in meat and cook until browned.  Add onion, pepper and garlic, and cook for 5 minutes until onions are soft.  Stir in chili powder and cumin and cook for 2 minutes.  Stir in remaining ingredients, breaking up the tomatoes.  Bring to a boil, reduce heat to low, and simmer, uncovered for 30 minutes. Stir occasionally.

Calories: 344
Total fat: 18 g
Cholesterol: 42 mg
Carbohydrate: 29 g
Sodium: 592 mg
Protein: 17 g
Fiber: 9 g

Slow Cooker Tex-Mex Chicken - Makes 4 Servings

1 lb. boneless skinless chicken breasts, cut into 1 inch wide strips
2 T. (1/2 or 1 1/4 oz pkg.) TACO BELL home originals Taco seasoning mix
2 T. Meijer all purpose flour
1 each green and red pepper, cut into 1 inch wide strips
1 c. Meijer frozen corn
1 1/2 c. TACO BELL home original thick n chunky salsa
1 c. Kraft Mexican style finely shredded four cheese

Toss chicken with taco seasoning and flour in slow cooker.  Stir in vegetables and salsa; cover with lid.  Cook on low 6 to 8 hours (or on high 3 to 4 hours).  Stir just before serving; top with shredded cheese.

Recipe adapted from www.kraftfoods.com

Calories: 350
Total fat:12 g
Cholesterol: 95 mg
Carbohydrate: 26 g
Sodium: 1160 mg
Protein: 34 g
Fiber: 4 g

Rainbow Chard, Carrots, Ginger and Walnuts - Makes 4 Servings

1/3 c. Meijer walnuts, chopped coarsely
1 T. Meijer olive oil
1 T. Meijer butter
1 T. finely minced fresh ginger
2 carrots, shredded
1/4 t. red pepper flakes
2 cloves garlic, finely minced
1/2 c. Meijer reduced-sodium chicken broth
2 t. Meijer sugar
1 (12 oz) bag Cut 'n Clean Greens Rainbow Chard

Heat a skillet over medium heat, add walnuts and gently toast in dry pan, stirring frequently, for 5 or so minutes: do not allow them to scorch.  Remove walnuts from pan and set aside.  Add oil and butter to hot skillet, and when melted, add ginger, carrots and red pepper flakes and saute over medium heat for 2 or so minutes, stirring frequently.  Add garlic and saute for another 30-60 seconds, taking care not to burn the garlic.  Add chicken stock, soy sauce, sugar and chard and cook, uncovered, for about 8 to 10 minutes, stirring and turning several times so it cooks evenly.  Broth will condense and evaporate during cooking time (Add 1-2 T. of water to the pan if the liquid dries up before the chard is tender enough)  When chard is cooked, add walnuts and cook and stir to heat through, 1 more minute.

Recipe adapted from www.cutnclean.com

Calories: 157
Total fat: 12 g
Cholesterol: 7 mg
Carbohydrate: 9 g
Sodium: 58 mg
Protein: 3 g
Fiber: 2 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

NOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

MEAL PLAN

Sunday
Applesauce Stuffed Pork Tenderloin (Heat oven to 425 degrees.  Using a sharp knife, form a pocket in 2 pork tenderloins (1 lb. each) by cutting lengthwise slit down center of each almost to, but not through, bottom of each tenderloin.  Place tenderloins in shallow roasting pan.  In small bowl stir together 1/4 c. Meijer apple juice, 2/3 c. Motts applesauce, 1/4 c. dry roasted peanuts, finely chopped, 1/4 t. fennel seed, finely crushed, 1/4 t. salt and pepper.  Spoon mixture into pocket in each tenderloin.  Secure stuffed pockets with toothpicks.  Roast for 20 minutes until internal temperature on a thermometer reads 160 degrees and let stand 5 minutes before slicing to serve.

Serve with:
Lundberg Risotto
Meijer Cut Green Beans
Edys Ice Cream

• 432 calories
• 39 g carbohydrate
• 8 g fat
• 2 g fiber

Meatless Monday
Twice Baked Goat Cheese Potatoes (See recipe section)

Serve with:
Campbell Select Harvest Soup
Dole Leafy Romaine Salad
Meijer Salad Dressing (your choice)
Fresh Tangerines Segments

• 461 calories
• 67 g carbohydrate
• 15 g fat
• 4 g fiber

Tuesday
Western Style Ribs

Serve with:
Homemade Mashed Potatoes
Kale with Apples & Mustard (Heat 1 T. Meijer olive oil in a Dutch oven over medium heat.  Add 1 1/2 lb. kale, ribs removed, coarsely chopped and cook, tossing with two large spoons, until bright green, about 1 minute.  Add 2/3 c. water, cover and cook, stirring occasionally, for 3 minutes.  Stir in 2 granny smith apples, sliced; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.  Meanwhile whisk 2 T. Meijer cider vinegar,  4 t. whole grain mustard, 2 t. Meijer brown sugar and salt in a small bowl.  Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes).

• 486 calories
• 33 g carbohydrate
• 19 g fat
• 7 g fiber

Wednesday
Sweet & Sour Chicken Stir Fry (See recipe section)

Serve with:
Meijer Instant White Rice
Fresh Apple Slices

• 440 calories
• 57 g carbohydrate
• 11 g fat
• 6 g fiber

Thursday
Birdseye Voila Pasta Primavera with Chicken Dinner

Serve with:
Dole Field Greens Salad with Sliced Tomato
Meijer Salad Dressing (your choice)
Fresh Grapes

• 400 calories
• 47 g carbohydrate
• 15 g fat
• 3 g fiber

Friday
Lemon Pepper Catfish (Whisk together 2 T. lemon juice, 2 T. Meijer olive oil, 1-2 t. finely crushed black  peppercorns and 1/2 t. salt in a shallow dish.   Add 4 catfish fillets and turn to coat with marinade.  Cover and refrigerate for 30 minutes.  Preheat grill or broiler.  Broil fish on a lightly oiled rack, turning once, until the fish is opaque, about 10 minutes per inch of thickness.  Serve with lemon wedges).

Serve with:
Uncle Ben's Whole Grain Brown Rice
Meijer California Style Vegetables
Fresh Strawberries

• 455 calories
• 52 g carbohydrate
• 16 g fat
• 9 g fiber

Saturday
Beef Stew (See recipe section)

Serve with:
Fruit Frenzy
Italian Bread

• 527 calories
• 42 g carbohydrate
• 11 g fat
• 5 g fiber

SHOPPING LIST

Grocery

• Meijer Apple Juice
• Mott's Applesauce
• Lundberg Risotto
• Campbell's Select Harvest Soup
• Meijer Instant White Rice
• Meijer Salad Dressing (your choice)
• Meijer Olive Oil
• Uncle Ben's Ready Whole Grain Brown Rice
• Meijer All Purpose Flour
• Red or White Wine
• Swanson Reduced Sodium Beef Broth
• Kraft Sweet n' Sour Sauce
• Kraft Balsamic Vinaigrette Dressing
• Kikkoman Less Sodium Soy Sauce (in ethnic aisle)
• Meijer Cider Vinegar
• Meijer Brown Sugar
• Whole Grain Mustard

Dairy

• Meijer Low Fat Cottage Cheese

Deli/Bakery

• Italian Bread

Frozen

• Meijer Cut Green Beans
• Meijer California Style Vegetables
• Meijer Broccoli Florets
• Edy's Ice Cream
• Birdseye Voila Pasta Primavera with Chicken

Meat

• 2 Pork Tenderloins (1 lb. each)
• 1 lb. Western Style Ribs
• 4 Catfish Fillets
• 4 lbs. Choice Chuck Roast
• 1 lb. Boneless Skinless Chicken Breast

Produce

• Meijer Peanuts
• Dole Leafy Romaine Salad
• Dole Field Greens Salad
• Tangerines
• Russet Potatoes
• Apples
• Grapes
• Lemon
• Strawberries
• Fruit Frenzy
• Creamy Goat Cheese
• Green Onions
• Fresh Flat Leaf Parsley
• Onions
• Mushrooms
• Yellow Pepper
• Kale
• Granny Smith Apples x 2

Pantry Items:

• Fennel Seeds
• Black Peppercorns
• Bay Leaves
• Garlic Cloves

RECIPES

Twice Baked Goat Cheese Potatoes - Makes 6 Servings

6 russet potatoes (6-8 oz each), scrubbed
1 T. Meijer extra virgin olive oil
salt & freshly ground pepper to taste
3/4 c. Meijer low fat cottage cheese
4 oz creamy goat cheese, cut into pieces
1/3 c. chopped green onions
2 T. chopped fresh parsley

Pierce potatoes with a fork and wrap each one in a double thickness of microwave safe paper towel. Microwave on high for a total of 20 to 30 minutes, turning over and rearranging potatoes once, or until soft when pinched.  As soon as the potatoes are cool enough to handle, slice off top third (lengthwise) of each.  Scoop potato flesh into a mixing bowl, reserving potato skin shells.  Sprinkle oil over potato flesh, season with salt and pepper and mash with a potato masher.  Puree cottage cheese in a food processor.  Add goat cheese and process until smooth.  Scrape cheese mixture into mashed potatoes and mix with the potato masher.  Gently fold in green onions and parsley with rubber spatula.  Taste and adjust seasonings.  Mound potato filling into potato shells.  Use the tines of a fork to give the tops a decorative finish.  Set stuffed potatoes on a baking sheet or in a shallow baking dish and bake until golden and heated through, 30 to 40 minutes.  Serve hot.

Recipe adapted from www. eatingwell.com

Calories: 229
Total fat: 7 g
Cholesterol: 10 mg
Carbohydrate: 32 g
Sodium: 243 mg
Protein: 11 g
Fiber: 2 g

Beef Stew - Makes 6 to 8 servings

1/2 c. Meijer all purpose flour
1 t. salt
1 t. black pepper
4 lbs. Choice chuck roast, cut into 1 inch cubes
Olive oil
2 c. red or white wine
1 c. Swanson reduced-sodium beef broth
2 onions, sliced
1 c. sliced mushrooms
1 c. flat leaf parsley, minced
6 t. minced garlic
4 whole bay leaves

Mix flour, salt and pepper.  Dredge beef in flour.  Heat oil in skillet over medium heat until hot.  Sear beef on all sides, turning as it browns.  Transfer to slow cooker.  Add remaining ingredients and stir well to combine.  Cover; cook on low 4 to 6 hours or on high 2 to 3 hours.

Recipe adapted from www.crockpot.com

Calories: 395
Total fat: 11 g
Carbohydrate: 12 g
Cholesterol: 133 mg
Sodium: 491 mg
Protein: 46 g
Fiber: 3 g

Sweet & Sour Chicken Stir Fry -  Makes 4 Servings

1 T. Meijer olive oil
1 lb. boneless skinless chicken breast, cut into strips
1 yellow pepper, cut into strips
1/3 c. Kraft Sweet n' Sour sauce
1/4 c. Kraft balsamic vinaigrette dressing
2 T. Kikkoman less sodium soy sauce
2 c. Meijer frozen broccoli florets, thawed

Heat oil in large nonstick skillet on medium-high heat.  Add chicken and peppers; cook 8 minutes or until chicken is done, stirring occasionally.  Add sweet and sour sauce, dressing and soy sauce; mix well.  Stir in broccoli; cook 2 minutes or until heated through, stirring occasionally.  Serve over rice.

Recipe adapted from www.kraftfoods.com

Calories: 380
Total fat: 11 g
Carbohydrate: 42 g
Cholesterol: 65 mg
Sodium: 820 mg
Protein: 29 g
Fiber: 2 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

NOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

MEAL PLAN

Sunday
Grilled Boneless Pork Chops

Serve with:
Homemade Mashed Potatoes
Steamed Broccoli
Watermelon Chunks
Meijer Light Yogurt

• 510 calories
• 47 g carbohydrate
• 14 g fat
• 10 g fiber

Meatless Monday
Tomato & Mushroom Pasta (See recipe section)

Serve with:
Meijer Applesauce
Meijer Fat Free Milk
Italian Bread

• 453 calories
• 80 g carbohydrate
• 2 g fat
• 9 g fiber

Tuesday
Jumbo Meatballs (Heat oven to 375 degrees.  Combine 1 pkg. (6 oz) Stove top stuffing mix for chicken, 1/2 c. hot water, 1 Meijer egg, 1/4 c. Kraft ranch dressing in large bowl.  Add 1 lb. Meijer ground round beef and 1 c. Kraft shredded cheddar cheese; mix well.  Shape into 8 (2 inch) meatballs.  Place on greased baking sheet; spread with 1/3 c. Meijer ketchup.  Bake for 30 minutes or until done (160 degrees)).

Serve with:
Meijer Pasta with Meijer Pasta Sauce
Meijer Green Beans
Fresh Strawberries

• 672 calories
• 68 g carbohydrate
• 27 g fat
• 3 g fiber

Wednesday
Tuscan Spinach, Bean & Sausage Soup (See recipe section)

Serve with:
Organic Salad with Roma Tomatoes & Meijer Croutons
Meijer Salad Dressing (your choice)
Italian Bread
Meijer Low Fat Cottage Cheese with Fresh Pear Slices

• 421 calories
• 49 g carbohydrate
• 14 g fat
• 11 g fiber

Thursday
Rotisserie Chicken

Serve with:
Uncle Ben's Ready Whole Grain Brown Rice
Dole Salad with Sliced Greenhouse Cucumbers with Meijer Salad Dressing
Fresh Grapes

• 402 calories
• 35 g carbohydrate
• 20 g fat
• 3 g fiber

Friday
Broiled Atlantic Salmon

Serve with:
Uncle Ben's Long Grain & Wild Rice
Asparagus Spears
Meijer Ice Cream topped with Strawberry Slices

• 505 calories
• 47 g carbohydrate
• 20 g fat
• 3 g fiber

Saturday
Thai Chicken Breast (See recipe section) 

Serve with:
Jasmine Rice
Fresh Apple Slices
Meijer Peas & Carrots

• 551 calories
• 63 g carbohydrate
• 17 g fat
• 5 g fiber

SHOPPING LIST

SHOPPING LIST

• Uncle Ben's Ready Whole Grain Brown Rice
• Uncle Ben's Ready Long Grain & Wild Rice
• Meijer Salad Dressing (your choice)
• Meijer Applesauce
• Meijer Green Beans
• Stove Top Stuffing Mix for Chicken
• Kraft Ranch Dressing
• Meijer Ketchup
• Meijer Pasta
• Meijer Pasta Sauce
• Meijer Croutons
• Riceland Jasmine Rice
• White Wine
• 1 (15 oz) can Meijer Tomato Sauce
• Meijer Rotelli Pasta
• 1  (14 oz) can Meijer Reduced Sodium Chicken Broth
• Meijer All Purpose Flour
• Meijer Olive Oil
• Kikkoman Less Sodium Soy Sauce
• Meijer Brown Sugar
• White Wine Vinegar
• Thai Kitchen Premium Fish Sauce
• 1 (19 oz) can Meijer Cannellini Beans or Great Northern Beans

Deli/Bakery

• Rotisserie Chicken
• Italian Bread

Dairy

• Meijer Fat Free Milk
• Meijer Eggs
• Kraft Shredded Cheddar Cheese
• Meijer Low Fat Cottage Cheese
• Meijer Light Yogurt
• Meijer 1/3 Less Fat Grated Parmesan Cheese

Frozen

• Meijer Ice Cream
• Meijer Cut Leaf Spinach

Meat

• 1 lb. Meijer Ground Round Beef
• 1 lb. Boneless Pork Chop
• 1 lb. Fresh Atlantic Salmon
• 1 lb. Meijer Fresh Split Chicken Breast
• Jennie- O Hot Italian Style Turkey Sausage

Produce

• Broccoli
• Greenhouse Cucumbers
• Grapes
• Organic Salad
• Dole Salad
• Roma Tomatoes
• Blueberries
• Pears
• White Potatoes
• Watermelon Chunks
• Asparagus Spears
• Apples
• Meijer Organic Mushrooms
• Onion
• Gingerroot
• Sugar Snap Peas
• Strawberries

Pantry Items:

• Garlic Cloves
• Dried Marjoram
• Red Pepper Flakes

RECIPES

Tomato & Mushroom Pasta - Makes 8 Servings

2 lbs. Meijer organic mushrooms
8 Roma tomatoes, cut in eighths
1 medium onion, thinly sliced (about 1 c.)
4 large garlic cloves, thinly sliced
1/2 t. red pepper flakes
1 1/2 c. white wine
1 (15 oz) can Meijer tomato sauce
1 t. Meijer salt
1/2 t. fresh ground black pepper
1 c. Meijer rotelli pasta

Trim mushroom stems; cut mushroom in halves.  In a large saucepan, combine mushrooms, tomatoes, onion, garlic, red pepper flakes, wine, and tomato sauce; bring to a boil.  Reduce heat and simmer, partially covered, for 20 minutes.  Raise heat to high, remove lid and cook until thickened, about 10 minutes.  Season with salt and pepper.  Meanwhile, in a medium size saucepan, bring 6 c. salted water to a boil.  Add rotelli; cook until tender yet still slightly firm, about 8 minutes; drain and add to the mushroom mixture; toss gently.  Spoon into shallow soup bowls, dividing evenly. 
Recipe adapted from www.lowfatlifestyle.com

Calories: 241
Total fat: 2 g
Carbohydrate: 38 g
Cholesterol: 0 mg
Sodium: 600 mg
Protein: 9 g
Fiber: 6 g

Tuscan Spinach, Bean & Sausage Soup - Makes 4 Servings

1 Jennie-O link hot Italian-style turkey sausage
1 (19 oz) can cannellini beans or Great Northern Beans, rinsed
1 (14 oz) can Meijer reduced sodium chicken broth
1 clove garlic, minced
8 oz Meijer frozen cut leaf spinach
1/4 t. dried marjoram
salt & freshly ground pepper, to taste
2 T. Meijer 1/3 less fat grated Parmesan cheese

Bring sausage and 1/4 inch water to a simmer in a small skillet over medium heat.  Cook, uncovered, until water evaporates, 5 to 10 minutes.  Continue to cook until the sausage is browned on all sides, about 4 minutes more.  Transfer to a cutting board; when cool enough to handle, cut into 1/2 inch pieces.  Combine the sausage, beans, broth, garlic, spinach and marjoram in a medium saucepan.  Cover and cook over medium heat for 10 minutes.  Season with salt and pepper.  Stir in cheese just before serving.

Recipe adapted from www.eatingwell.com

Calories: 143
Total fat: 4 g
Carbohydrate: 19 g
Cholesterol: 17 mg
Sodium: 590 mg
Protein: 14 g
Fiber: 7 g

Thai Chicken Breast - Makes 4 Servings

2 1/2 T. grated fresh gingerroot
2 T. chopped garlic
1/8 t. crushed red pepper flakes
4 Meijer Fresh Split Chicken Breast, pounded thin
1/2 c. Meijer all purpose flour
salt and pepper, to season flour, to taste
2 T. Meijer olive oil
4 T. Kikkoman less sodium soy sauce
1/4 c. Meijer brown sugar
1/2 c. white wine vinegar
1 t. Thai Kitchen Premium fish sauce
1 c. fresh sugar snap peas

Combine the ginger root, garlic and red pepper flakes in a cup and set aside.  Mix flour with salt and pepper to taste and dredge chciken pieces in this.  Heat the olive oil in a large nonstick skillet.  Saute the chicken until browned on both sides and cooked through.  Remove the chicken and put in a warm dish, set aside in low oven to keep warm.  Add the ginger garlic mixture to the skillet and saute until lightly browned.  Add the soy sauce, brown sugar, vinegar and fish sauce.  Bring the mixture to a boil.  Reduce the heat and simmer, stirring frequently, until the sauce reduces and thickens.  Pour the sauce over the chicken pieces in the warm serving dish and keep warm until ready to serve.  Trim and shred the sugar snap peas diagonally.  Just prior to serving sprinkle the top of the chicken with the shredded snap peas. 

Recipe adapted from www.lowfatlifestlye.com

Calories: 319
Total fat: 9 g
Carbohydrate: 28 g
Cholesterol: 69 mg
Sodium: 689 mg
Protein: 31 g
Fiber: 1 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

NOTE ON PORTION SIZES and NUTRITIONAL CONTENT OF MEALS
The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine).  Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines.  Also our menus provide servings from all of the My Pyramid (www.mypyramid.gov) food groups to assist in providing balanced meals.  Each recipe will indicate the number of servings it provides.  Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat).  You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package.  Please visit www.mypyramid.gov to select an individualized meal plan that meets your daily needs.

MEAL PLAN

Sunday
Apple & Leek Pork Tenderloin (See recipe section)

Serve with:
Uncle Ben's Ready Long Grain & Wild Rice
Green Giant Honey Glazed Carrots

• 466 calories
• 47 g carbohydrate
• 11 g fat
• 5 g fiber

Meatless Monday
DiGiorno Pizza top with Sliced Mushrooms

Serve with:
Dole Salad with Sliced Campari Tomatoes
Wishbone Salad Dressing
Fresh Sliced Pineapple
Crystal Light

• 430 calories
• 54 g carbohydrate
• 17 g fat
• 4 g fiber

Tuesday
Taco-Stuffed Potatoes (Stir 1/4 c. Velveeta salsa dip into 1/4 lb. ground chuck beef that has been cooked and drained.  Bake 4 medium Idaho baking potatoes.  Split each potato; top with meat mixture).

Serve with:
Yoplait Yogurt
Fresh Honeycrisp Apples Slices 

• 645 calories
• 97 g carbohydrate
• 19 g fat
• 9 g fiber

Wednesday
BBQ Chicken Thighs (Heat oven to 450 degrees.  Place 2 1/2 lb. chicken thighs in 15x10x1 inch pan.  Bake for 35 minutes; drain.  Brush with 1 c. Kraft Original Barbecue Sauce; bake 10 minutes or until done).

Serve with:
Homemade Mashed Potatoes
Daisy Cottage Cheese with Dole Fruit Bowl

• 405 calories
• 36 g carbohydrate
• 17 g fat
• 6 g fiber

Thursday
Chicken with Twenty Cloves of Garlic (See recipe section)

Serve with:
Creamette Pasta with Hunt's Spaghetti Sauce
Vienna Bread
Green Giant Baby Sweet Peas
Simply Orange Juice

• 544 calories
• 82 g carbohydrate
• 7 g fat
• 7 g fiber

Friday
Cajun Pecan Crusted Catfish (See recipe section)

Serve with:
Uncle Ben's Whole Grain Brown Ready Rice
Green Giant Broccoli & Carrots
Fruit Frenzy

• 467 calories
• 52 g carbohydrate
• 19 g fat
• 12 g fiber

Saturday
Broiled Boneless Ribeye

Serve with:
Buttermilk Mashed Potatoes (Place 2 lbs. Yukon Gold potatoes, peeled and cut into chunks and 6 cloves garlic, peeled in a large heavy saucepan.  Add water to cover and season with salt.  Bring to a boil.  Reduce heat to medium, cover, and cook until potatoes are very tender, 10 to 15 minutes.  Meanwhile, melt 2 t. butter in a small saucepan over low heat and cook, swirling, until it turns a nutty brown, about 1 minute.  Stir in 1c. buttermilk and heat until just warm.  When potatoes are done, drain in a colander and return to the pan.  Place pan over low heat and shake for about 1 minute to dry potatoes.  Mash the potatoes and garlic with a potato masher, an electric hand held mixer or by working through a ricer.  Add enough of the buttermilk mixture to make a smooth puree.  Season with salt and pepper and serve).
Green Giant Asparagus Cuts
Fresh Grapes

• 556 calories
• 55 g carbohydrate
• 28 g fat
• 3 g fiber

SHOPPING LIST

Grocery

• Uncle Ben's Ready Long Grain & Wild Rice
• Uncle Ben's Whole Grain Brown Ready Rice
• Wishbone Salad Dressing
• Crystal Light
• Velveeta Salsa Dip
• Kraft Original Barbecue Sauce
• Dole Fruit Bowl
• Creameatte Pasta
• Hunt's Spaghetti Sauce
• Meijer Extra Virgin Olive Oil
• Meijer Cornstarch
• Dijon Mustard
• Meijer Reduced Sodium Chicken Broth
• Kraft Light Classic Caesar Dressing
• Tabasco Sauce
• Kellogg's Corn Flakes

Deli/Bakery

• Vienna Bread

Dairy

• Yoplait Yogurt
• Daisy Cottage Cheese
• Simply Orange Juice
• Meijer Butter
• Meijer Buttermilk
• Kraft Grated Parmesan Cheese

Frozen

• Green Giant Honey Glazed Carrots
• Green Giant Sweet Baby Peas
• Green Giant Broccoli & Carrots
• Green Giant Asparagus Cuts
• DiGiorno Pizza
• 4 Meijer Boneless Skinless Chicken Breast (about 1 lb.)

Meat

• 1/4 lb. Ground Chuck Beef
• 2 1/2 lb. Fresh Chicken Thighs
• 1 lb. Boneless Ribeye Steak
• 1 1/4 lb. Pork Tenderloin
• 1 lb. Fresh Catfish Fillets

Produce

• Mushrooms
• Dole Salad
• Campari Tomatoes
• Pineapple
• Idaho Baking Potatoes x 4
• 2 lbs. Yukon Gold Potatoes
• Honeycrisp Apple
• Caramel Apple Dip
• Fruit Frenzy
• Grapes
• Leeks
• Fresh Thyme
• Apple Cider
• Pecans

Pantry Items:

• Garlic Cloves x 28
• Cayenne Pepper
• Dried Oregano
• Chili Powder
• Garlic Salt

RECIPES

Apple & Leek Pork Tenderloin - Makes 4 Servings

2 T. Meijer extra virgin olive oil, plus 1 t. divided
1 c. chopped leek, white & light green parts only rinsed
1 honeycrisp apple, peeled and chopped
1 t. choped fresh thyme, plus 1 sprig divided
3/4 t. salt, divided
1 1/4 lb. pork tenderloin trimmed
2 garlic cloves, peeled
2 c. apple cider, divided
2 t. Meijer cornstarch
2 t. Dijon mustard

Preheat oven to 450 degrees.  Heat 1 T. oil in a large skillet over medium heat.  Add leek and cook, stirring, until beginning to soften, about 3 minutes.  Add apple, chopped thyme, 1/2 t. salt and 1/4 t. pepper and cook, stirring occasionally, until the apple is beginning to soften, about 2 minutes.  Transfer the mixture to a bowl to cool.  Rinse out the pan.  To butterfly the tenderloin, lay it on a large cutting board.  Holding the knife blade flat and parallel to the board, make a lengthwise cut through the center of the meat, stopping short of the opposite edge so that the tenderloin remains in one piece.  Open as you would a book.  Cover with plastic wrap.  With a meat mallet, rolling pin or heavy pan, pound the pork to an even 1/4 inch thickness.  Spread the apple mixture in the center of the pork, leaving a 1 inch border all around.  Starting at the long side, roll up the pork to enclose the filling.  To keep the stuffing from falling out during roasting, fold in about 1 inch of the two short ends.  Tie kitchen string firmly lengthwise around the roast to secure the two ends.  Then tie it crosswise with string at 2 inch intervals.  Lightly brush the roast with 1 t. oil and sprinkle with the remaining 1/4 t. salt and 1/2 t. pepper.  Heat the remaining 1 T. oil in the skillet over medim-high heat.  Reduce the heat to medium and brown the roast on all sides, about 4 minutes total.  Transfer the roast to a rimmed baking sheet(set the pan aside).  Place in the oven and roast until an instant read thermometer inserted into the thickest part registers 145 degrees, about 15 minutes.  Let rest on a clean cutting board for 5 minutes.  Meanwhile, prepare the sauce.  Crush garlic with the flat side of a knife.  Return the pan to medium-high heat.  Add thyme sprig 1/2 c. apple cider and the garlic; bring to a boil and cook for 1 minute.  Whisk 1 1/2 c. apple cider and cornstarch and add to the pan.  Return to a boil and cook, stirring occasionally, until thickened and reduced by just over half (to about 3/4 c.), 8 to 10 minutes.  Remove from the heat; discard the garlic and thyme.  Whisk in mustard and any juice from the baking sheet.  Slice the pork and serve with the sauce.

Recipe adapted from www.eatingwell.com

Calories 366
Total fat: 11 g
Carbohydrate: 27 g
Cholesterol: 74 mg
Sodium: 561 mg
Protein:24 g
Fiber: 1 g

Chicken with Twenty Cloves of Garlic - Makes 4 Servings

4 small boneless skinless chicken breast halves (1 lb.)
20 cloves of garlic, peeled
3/4 c. Meijer reduced sodium chicken broth
1/4 c. Kraft light classic caesar dressing
1/4 c. Kraft grated parmesan cheese

Heat large nonstick skillet on medium-high heat.  Add chicken and  garlic; cook 4 minutes, turning chicken after 2 minutes.  Stir in broth and dressing; cover skillet with lid.  Cook chicken 3 to 5 minutes on each side until done (165 degrees).  Sprinkle with parmesan; cover.  Remove from heat.  Let stand 1 minute.

Recipe adapted from www.kraftfoods.com

Calories: 220
Total fat:  7 g 
Carbohydrate: 7 g
Cholesterol: 80 mg
Sodium: 470  mg
Protein: 30 g
Fiber: 0 g

Cajun Pecan Crusted Catfish - Makes 4 Servings

1/2 c. Meijer buttermilk
1/4 t. hot sauce, such as Tabasco, or 1/8 t, cayenne pepper, or to taste
1/2 t. dried oregano
1/2 t. chili powder
1/4 t. garlic salt
2 c. Kellogg's corn flakes
1/2 c. pecan pieces
1 lb. catfish fillets, about 1 inch thick, cut into 4 portions

Preheat oven to 375 degrees.  Line a baking sheet with foil.  Blend  buttermilk, hot sauce, oregano, chili powder and garlic salt in a shallow dish.  Pulse cornflakes in a food processor until coarse crumbs form.  Transfer to to a large plate.  Pulse pecans in the food processor until coarsely chopped; mix the pecans with the cornflake crumbs.  Dip each catfish fillet in the buttermilk mixture, then dredge in the cornflake mixture, coating both sides.  Transfer to the prepared baking sheet.  Bake the catfish for 25 minutes, or until it flakes easily with a fork. 

Recipe adapted from www.eatingwell.com

Calories: 307
Total fat:  19 g 
Carbohydrate: 17 g
Cholesterol: 54 mg
Sodium: 187 mg
Protein: 21 g
Fiber:  3 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.

Sunday
Baked Potato Bar (Bake potatoes in a 375 degree oven for 40-60 minutes.  Prick potatoes multiple places before putting them into the oven.  Once baked, top potatoes with Hormel Less Sodium Chili Beans, Meijer 2% Milk shredded cheddar cheese, chopped Romaine lettuce and tomatoes, and add a dollop of Meijer light sour cream mixed with a little McCormick taco seasoning).

Serve with:
Apple Slices
Meijer Reduced Fat Milk

• 509 calories
• 77 g carbohydrate
• 11 g fat
• 10 g fiber

Meatless Monday
Stouffers Five Cheeses Lasagna Family Size Meal

Serve with:
Kraft Parmesan Cheese
Dole Salad
Kraft Light Salad Dressing
Duncan Hines Brownies
Ice Mountain Water

• 494 calories
• 78 g carbohydrate
• 18 g fat
• 5 g fiber

Tuesday
Chef Salad (Dole Salad mix, green bell pepper strips, Del Monte petite diced tomatoes, shredded carrot, Meijer 2% milk shredded cheese, John Morrell diced ham, La Choy Rice Noodles, Kraft light salad dressing).

Serve with:
Nabisco Reduced Fat Triscuits
Melon Chunks
Dasani Essence

• 559 calories
• 53 g carbohydrate
• 30 g fat
• 6 g fiber

Wednesday
Stuffed Jumbo Shells (See recipe section)

Serve with:
Steamed Broccoli
Meijer Sliced Lite Pears
Meijer Reduced Fat Milk

• 656 calories
• 97 g carbohydrate
• 17 g fat
• 13 g fiber

Thursday
Baked Chicken Sandwich (Use Bakin' Miracle and Ziploc bags served on Meijer wheat buns)

Serve with:
Hunt's Ketchup
Del Monte French Style Green Beans
Breakstone 2% fat Cottage Cheese with Meijer Lite Peaches
Country Time Pink Lemonade
Chocolate Chip Pecan Bar (See recipe section)

• 632 calories
• 77 g carbohydrate
• 20 g fat
• 6 g fiber

Friday
Charlie's Tuna Melt Wrap (See recipe section)

Serve with:
Meijer Vegetable Soup
Mt. Olive Kosher Dill Pickles
Jell-O Gelatin with Meijer Lite Whipped topping and Strawberries
Meijer Reduced Fat Milk

• 555 calories
• 67 g carbohydrate
• 17 g fat
• 9 g fiber

Saturday
Quick Beef Burrito Bar (Prepare Hormel Roast Beef Entree according to package directions.  Place the roast beef  in a bowl and shred with a fork.  Arrange bowls of roast beef, Sargento shredded reduced fat cheddar cheese, Chi-Chi's Salsa, and Daisy Light Sour Cream next to a pile of warmed Meijer flour tortillas.  Let family members make their own beef burritos).

Serve with:
Del Monte Lite Chunky Mixed Fruit
Minute Maid Lemonade

• 609 calories
• 82 g carbohydrate
• 21 g fat
• 6 g fiber

SHOPPING LIST

Grocery

• Hormel Less Sodium Chili Beans
• McCormick Taco Seasoning
• Kraft Light Salad Dressing
• Duncan Hines Brownies
• Ice Mountain Water
• Del Monte Petite Diced Tomatoes
• John Morrell Diced Ham
• La Choy Rice Noodles (in ethnic aisle)
• Nabisco Reduced Fat Triscuits
• Dasani Essence
• Meijer Sliced Lite Pears
• Meijer Lite Peaches
• Ziploc Sandwich Bags
• Hunt's Ketchup
• Del Monte French Style Green Beans
• Country Time Pink Lemonade
• Meijer Vegetable Soup
• Mt. Olive Kosher Dill Pickle
• Jell-O Gelatin
• Chi Chi's Salsa
• Meijer Flour Tortillas
• Meijer Whole Wheat Flour Tortillas
• Del Monte Lite Chunky Mixed Fruit
• Minute Maid Lemonade
• Barilla Jumbo Shells
• Barilla Tomato & Basil Pasta Sauce
• Carapelli Extra Virgin Olive Oil
• 1 pkg. Duncan Hines Moist Deluxe Classic Yellow Cake Mix
• Meijer Brown Sugar
• Ghirardelli Semi-Sweet Chocolate Chips
• 1 (6.4 oz) pouch of Starkist Tuna (chunk light or albacore)
• Sweet Green Pickle Relish

Deli/Bakery

• Meijer Wheat Buns

Dairy

• Meijer 2% Milk Shredded Cheddar Cheese
• Meijer Light Sour Cream
• Meijer Reduced Fat Milk
• Kraft Parmesan Cheese
• Breakstone 2% Fat Cottage Cheese
• Sargento Reduced Fat Shredded Cheddar Cheese
• Daisy Light Sour Cream
• Meijer Eggs
• Kraft Grated Parmesan Romano Cheese
• Meijer Margarine
• Kraft Light Miracle Whip

Meat

• 1 lb. Boneless Skinless Chicken Breast
• 1 lb. Meijer Extra Lean Ground Beef

Frozen

• Stouffers Five Cheese Lasagna Family Size Meal
• Edward's Fudge Brownie A La Mode Frozen Dessert
• Meijer Lite Whipped Topping
• Hormel Roast Beef Entree

Produce

• Russett Potatoes
• Romaine Lettuce
• Tomatoes
• Apple
• Dole Salad
• Green Bell Peppers
• Shredded Carrots
• Melon
• Broccoli
• Strawberries
• 1 bag (6 oz) Baby Spinach
• Onion
• Meijer Walnuts or Pecans
• Celery
• Lemon

Pantry Items:

• Garlic Cloves
• Meijer Ground Nutmeg

Recipes

Stuffed Jumbo Shells - Makes 4-6 Servings

1 box Barilla Jumbo Shells
1 jar Barilla tomato & basil sauce
1 lb. Meijer extra lean ground beef
2 T. Carapelli extra virgin olive oil
1 bag (6 oz) baby spinach, chopped
1 c. finely chopped onion
1 clove garlic, minced
1 t. Meijer salt
1/4 t. freshly ground black pepper
1/8 t. Meijer ground nutmeg
1 Meijer egg
1/4 c. Kraft grated parmesan romano cheese

Preheat oven to 350 degrees.  Cook shells according to package directions; drain, reserving 1/3 c. of the pasta cooking water.  Cook ground beef in a large skillet over medium-high heat 4 minutes or until no longer pink, stirring occasionally.  Drain grease.  Add oil, spinach, onion, garlic, reserved pasta water; continue cooking 10 minutes, stirring occasionally.  Remove from heat.  Add seasonings and blend well.  Let mixture cool.  Stir in egg and cheese.  Pour 1 c. of the tomato and basil sauce into a 13x9 inch baking dish.  Fill shells with meat mixture; place in dish.  Pour remaining sauce over shells; cover with Reynolds foil.  Bake for 30 minutes or until thoroughly heated.

Recipe adapted from Barilla

Calories: 488
Total fat: 12 g
Carbohydrate: 65 g
Cholesterol: 85 mg
Sodium: 784 mg
Protein: 29 g
Fiber: 4 g

Chocolate Chip Pecan Bars - Makes 20 Bars

1 pkg. Duncan Hines Moist Deluxe Classic Yellow Cake mix
1/4 c. Meijer margarine, melted
1/4 c. Meijer brown sugar
1/4 c. water
2 large Meijer eggs
1 1/2 c. Ghirardelli semi-sweet chocolate chips
1/2 c. Meijer chopped pecans or walnuts

Preheat oven to 375 degrees.  Grease and flour 13x9 inch pan.  Combine cake mix, melted margarine, brown sugar, water, eggs, 1 1/2 c. chocolate chips and pecans in large bowl.  Mix with spoon until thoroughly blended.  Spread in pan.  Bake at 375 degrees fro 20 to 25 minutes or until light golden brown.  Cool completely.

Recipe adapted from Duncan Hines

Calories: 210
Total fat: 10 g
Carbohydrate: 28 g
Cholesterol: 21 mg
Sodium: 187 mg
Protein: 2 g
Fiber: 1 g

Charlie's Tuna Melt Wrap -  Makes 4 Servings

4 Meijer Whole Wheat Flour tortillas
1 (6.4 oz) pouch or 2 (2.6 oz) pouches of StarKist flavor fresh pouch tuna (chunk light or albacore)
1/2 c. diced celery
2 T. sweet green pickle relish
1/2 c. or 4 oz. Kraft light Miracle whip
1 t. lemon juice
1 c. Meijer 2% milk shredded sharp cheddar cheese

If broiling, preheat oven on broil to 350 degrees.  In a bowl, combine the tuna, celery, pickle relish, light Miracle whip and lemon juice, mixing well to create the "tuna melt" mix.  Down the center of each tortilla, place an equal portion of the tuna mix and top each with 1/4 c. of cheddar cheese.  Place each prepared tortilla on a broiler pan and place under the broiler (for microwaves, use a microwave safe plate) and cook until the cheese begins to bubble (approximately 11 minutes for the oven or 2 minutes for the microwave).  Once each tuna melt is cooked, fold the long end of the tortilla over ingredients and roll tightly and transfer them to individual plates.

Recipe adapted from Starkist

Calories: 282
Total fat: 17 g
Carbohydrate: 52 g
Cholesterol: 51 mg
Sodium: 946 mg
Protein: 29 g
Fiber: 5 g

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine.  Information found at Meijer.com should never replace your doctor's advice or care.