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.

Meijer is now using NuVal! The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying. It provides one simple score, from 1 to 100. The higher nutritional value, the higher the NuVal score. For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Enjoy this week's menu using products on sale. All meals are priced for a family of four. Costing is based on the ingredients and quantities used in each meal or recipe. Prices may vary by market area.

Sunday
Grilled Ribeye Steaks- $7.98

Serve with:
Nectarines (NuVal score 93)- $0.99
Bi-Color Sweet Corn (NuVal score 91) $1.00

Total Cost: $9.97

• Calories: 440
• Total fat: 20 g
• Carbohydrate: 51 g
• Protein: 34 g
• Fiber: 12 g

Meatless Monday
Veggie Spaghetti (Cook Ronzoni Whole Wheat Penne Rigate- $1.00 according to package directions. Meanwhile heat 1 tbsp. Meijer Extra Virgin Olive Oil in skillet and saute chopped bell peppers- $2.00 for 5 minutes or until tender. Pour Bertolli Pasta Sauce- $2.00 in skillet over peppers and simmer for 10 minutes. Pour sauce over pasta and serve with Kraft Parmesan Cheese- $0.70).

Serve with:
Dean's Caramel Caribou Ice Cream- $0.85 and Michigan Blueberries (NuVal score 100)- $1.00

Total Cost: $7.55

• Calories: 548
• Total fat: 17 g
• Carbohydrate: 82 g
• Protein: 10 g
• Fiber: 11 g

Tuesday
Warm Spinach Salad (See recipe section)

Serve with:
Blackberry Streusel Pie- $3.49

Total Cost: $9.99

• Calories: 530
• Total fat: 25 g
• Carbohydrate: 41 g
• Protein: 31
• Fiber: 6 g

Wednesday
Baked Chicken Breasts- $1.19

Serve with:
Green Giant Basil Vegetable Medley- $1.00
Red Seedless Grapes (NuVal score 91) - $0.99
Mashed Red Skin Potatoes (NuVal score 93)- $1.08
Meijer Low-Fat Chocolate Milk- $0.89

Total Cost: $5.15

• Calories: 583
• Total fat: 6 g
• Carbohydrate: 75 g
• Protein: 35 g
• Fiber: 7 g

Thursday
Johnsonville Smoked Brats- $1.00

Serve with:
Meijer Hot Dog Buns- $0.50
Organic Carrots (NuVal score 99)- $1.00
Garden Fresh Hummus- $1.99
Meijer Fat-Free Cottage Cheese- $1.79
Dole Pineapple- $2.00

Total Cost: $8.28

• Calories: 560
• Total fat: 20 g
• Carbohydrate: 55 g
• Protein: 24 g
• Fiber: 8 g

Friday
Herb Crusted Cod Sandwiches (See recipe section)

Serve with:
Washington Sweet Cherries (NuVal score 96)- $1.49
Dole Classic Romaine Salad (NuVal score 100)- $1.00 with Kraft Catalina Dressing- $1.02

Total Cost: $9.13

• Calories: 585
• Total fat: 21 g
• Carbohydrate: 62 g
• Protein: 29 g
• Fiber: 5 g

Saturday
BBQ Chicken Pizza (See recipe section)

Serve with:
Sliced Peaches (Nuval score 93)- $0.99

Total Cost: $9.81

• Calories: 545
• Total fat: 11 g
• Carbohydrate: 59 g
• Protein: 37 g
• Fiber: 5 g

SHOPPING LIST

Grocery

• Ronzoni Whole Wheat Penne Rigate
• Bertolli Pasta Sauce
• Kraft Catalina Dressing
• Dole Pineapple
• Meijer Italian Seasoned Bread Crumbs
• Bull's Eye Original Barbeque Sauce

Dairy

• Kraft Parmesan Cheese
• Meijer Low-Fat Chocolate Milk
• Meijer Fat-Free Cottage Cheese

Deli/Bakery

• Blackberry Streusel Pie
• Meijer Hot Dog Buns
• Meijer Hamburger Buns
• Markets of Meijer Cole Slaw

Frozen

• Dean's Caramel Caribou Ice Cream
• Green Giant Basil Vegetable Medley
• Meijer Four Cheese Self Rise Pizza

Meat

• Family Pack Certified Angus Beef Ribeye Steaks
• Bacon
• Meijer Family Pack Split Chicken Breast
• Johnsonville Smoked Brats
• 1 lb. Meijer Cod Fillets
• 1 pkg. Pilgrim's Breast Strips

Produce

• Nectarines
• Bi-Color Sweet Corn
• Bell Peppers
• Michigan Blueberries
• Dole Spinach
• Organic Whole White Mushrooms
• Red Seedless Grapes 
• Red Skin Potatoes
• Organic Carrots
• Garden Fresh Hummus
• Washington Sweet Cherries
• Dole Classic Romaine Salad
• Green onions
• Peaches

Pantry Items:

• Meijer Extra Virgin Olive Oil

Recipes

Warm Spinach Salad- Serves 4

6 cups packed Dole Spinach (NuVal score 100)- $1.00
1 cup sliced Organic Whole White Mushrooms (NuVal score 96)- $1.00
1/3 cup Kraft Catalina Dressing- $1.02
6 slices bacon, cooked and cut into 1/2 inch pieces- $1.00

Toss spinach with mushrooms in large bowl. Microwave dressing and bacon in microwaveable bowl on high for 15 to 30 seconds or until heated through; stir. Pour over salad and toss to coat.

Recipe adapted from Kraft

Calories: 110
Total fat: 7 g
Cholesterol: 64 mg
Sodium: 410 mg
Carbohydrate: 5 g
Fiber: 2 g
Protein: 9 g

Herb Crusted Cod Sandwiches- Serves 4

1 lb. Meijer Cod Fillets- $3.99
1/4 cup Meijer Italian Seasoned Breadcrumbs- $0.13
2 tbsp. Meijer Extra Virgin Olive Oil (on hand)
4 Meijer Hamburger Buns- $0.50
1/2 pound Markets of Meijer Cole Slaw- $1.00

In a shallow bowl coat cod with breadcrumbs. Season with salt and pepper. In skillet over medium heat cook breaded fillets in oil for 5 minutes per side or until fish flakes with a fork. Place cooked fish on buns and top with coleslaw.

Recipe adapted from TryFoods International

Calories: 370
Total fat: 10 g
Cholesterol: 61 mg
Sodium: 585 mg
Carbohydrate: 35 g
Fiber: 2 g
Protein: 28 g

BBQ Chicken Pizza (See recipe section)

Meijer Four Cheese Self Rise Pizza- $3.50
1 pkg. Pilgrim's Breast Strips- $3.99
2 cups Dole Spinach (NuVal score 100)- $0.50
Bull's Eye Original Barbeque Sauce- $0.33
1/3 cup chopped green onions (NuVal score 100)- $0.50

Preheat oven to 450 degrees F. Place pizza crust on a baking sheet and bake according to package directions. Meanwhile, Mix chicken, spinach and barbeque sauce together and set aside. Pull pizza out of oven with 5 minutes left in cooking. Spread BBQ chicken mixture on pizza and top with green onions. Place pizza back in oven for the last 5 minutes. Let pizza cool for 5 minutes and cut into 6 wedges and serve.

Recipe adapted from TryFoods International

Calories: 485
Total fat: 11 g
Cholesterol: 25 mg
Sodium: 840 mg
Carbohydrate: 44 g
Fiber: 3 g
Protein: 37 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.