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
Meatloaf- $5.90 (See recipe section)

Serve with:
Green Beans (NuVal score 100)- $1.00
Mashed Round White Potatoes (NuVal score 93)- $0.59
Chobani Greek Non-Fat Vanilla Yogurt- $1.00 topped with raspberries (NuVal score 91)- $1.00

Total Cost: $9.49

• Calories: 565
• Total fat: 10 g
• Carbohydrate: 66 g
• Fiber: 9 g
• Protein: 50 g

Meatless Monday
Progresso Hearty Tomato Soup- $2.50

Serve with:
Meijer Whole Wheat Baguette- $1.99
Washington Sweet Cherries- $1.74
Dole Field Greens Blend Salad- $2.99

Total Cost: $9.22

• Calories: 400
• Total fat: 2 g
• Carbohydrate: 74 g
• Fiber: 8 g
• Protein: 10 g

Tuesday
Breakfast 4 Dinner- Whole-Wheat Strawberry Pancakes- $1.70 (See recipe section)

Serve with:
8 scrambled Meijer Eggs- $0.96 with 1 lb. Hormel Bacon- $3.49, 1 Green Bell Pepper- $1.00, and 4 slices of Alpine Lace Reduced Fat Swiss Cheese- $1.71

Total Cost: $8.86

• Calories: 600
• Total fat: 25 g
• Carbohydrate: 46 g
• Fiber: 5 g
• Protein: 35 g

Wednesday
Grilled Chicken Breasts- $3.99

Serve with:
Green Giant Antioxidant Blend- $2.00
Knorr Chicken Broccoli Rice- $1.00
Markets of Meijer Coconut Meringue Pie- $2.50

Total Cost: $9.49

• Calories: 600
• Total fat: 10 g
• Carbohydrate: 70 g
• Fiber: 6 g
• Protein: 36 g

Thursday
Seasoned Pork Fillets- $4.99

Serve with:
Red Seedless Grapes (NuVal score 91)- $1.25
Baked Round White Potato (NuVal score 93)- $0.59 with a dollup or Chobani Greek Plain Yogurt- $1.00
Freshlike Poly Cut Broccoli- $0.75
Meijer Fat-Free Milk (NuVal score 91)- $0.99

Total Cost: $9.57

• Calories: 553
• Total fat: 12 g
• Carbohydrate: 62 g
• Fiber: 10 g
• Protein: 36 g

Friday
Michelina's Shrimp with Pasta & Vegetables- $4.00

Serve with:
Markets of Meijer House Salad- $3.79
Cherries- $1.49

Total Cost: $9.28

• Calories: 420
• Total fat: 8 g
• Carbohydrate: 66 g
• Fiber: 6 g
• Protein: 12 g

Saturday
Baked Chicken Breasts- $3.99 with Cucumber- Onion Salad- $4.19 (See recipe section)

Serve with:
Markets of Meijer Mustard Potato Salad- $1.75

Total Cost: $9.93

• Calories: 571
• Total fat: 25 g
• Carbohydrate: 36 g
• Fiber: 5 g
• Protein: 32 g

SHOPPING LIST

Grocery

• Dried Sage
• Dried Thyme
• Hunt's Ketchup
• Meijer Breadcrumbs
• Cornstarch
• King Arthur White Whole-Wheat Flour
• Progresso Hearty Tomato Soup
• Knorr Chicken Broccoli Rice
• Balsamic Vinegar
• McCormick Italian Seasoning

Dairy

• Eggs
• Chobani Greek Non-Fat Vanilla Yogurt
• Chobani Greek Non-Fat Plain Yogurt
• Havarti Cheese
• Meijer Fat-Free Milk
• Butter
• Alpine Lace Reduced Fat Swiss Cheese

Deli/Bakery

• Meijer Whole Wheat Baguette
• Markets of Meijer Coconut Meringue Pie
• Markets of Meijer Mustard Potato Salad

Frozen

• Green Giant Antioxidant Blend
• Freshlike Poly Cut Broccoli
• Michelina's Shrimp with Pasta & Vegetables

Meat

• 1 lb. Certified Angus Ground Round
• 1 lb. Hormel Bacon
• 2.5 lb. Bag Meijer Frozen Chicken Breasts
• Seasoned Pork Fillets

Produce

• Mushrooms
• Red onion
• Green Beans
• White Round Potatoes
• Raspberries
• Washington Sweet Cherries
• Dole Field Greens Blend Salad
• Strawberries
• Green Bell Pepper
• Red Seedless Grapes
• Markets of Meijer House Salad
• Cherries
• Cucumbers
• Sweet onion
• Cherry tomatoes

Pantry Items:

• Meijer Extra Virgin Olive Oil
• Sugar
• Baking Powder

Recipes

Meatloaf-Serves 4

2 tbsp. Meijer Extra Virgin Olive Oil (on hand)
1-1/2 cups mushrooms, chopped- $1.00
1 cup red onion, chopped- $0.96
1 tbsp. dried sage- $0.12
1 tbsp. dried Thyme- $0.12
1 lb. Certified Angus Ground Round- $2.79
1 large egg- $0.12
3/4 cup Hunt's Ketchup, divided- $0.33
1/2 cup Meijer Breadcrumbs- $0.46
1/2 tsp. salt (on hand)
1/2 tsp. black pepper (on hand)

Preheat oven to 375 degrees F. Heat oil a skillet over medium heat. Add mushrooms and onion; sauté until mushrooms being to brown and onion is translucent, about 4 minutes. Remove from heat; stir in sage and thyme. Cool slightly. Mix ground beef, egg, 1/2 cup of Ketchup, breadcrumbs, salt, pepper and mushroom mixture in a large bowl. Shape beef mixture into a 6 x 13-inch loaf pan and place in oven. Bake 30 minutes. Spread remaining Ketchup over meatloaf and bake 20 minutes more. Remove from oven and let stand 5 minutes before slicing.

Recipe adapted from TryFoods International

Calories: 245
Total fat: 10 g
Cholesterol: 114 mg
Sodium: 455 mg
Carbohydrate: 13 g
Fiber: 1 g
Protein: 25 g

Breakfast 4 Dinner- Whole-Wheat Strawberry Pancakes- Serves 4

1/4 cup water (on hand)
1/4 cup sugar (on hand)
1/8 tsp. salt (on hand)
1 cup Meijer Fat- Free Milk- $0.25
1 egg, beaten- $0.12
1 tsp. cornstarch- $0.02
1 tbsp. butter, melted- $0.10
1 1/2 cups strawberries, chopped- $1.00
2 tsp. baking powder (on hand)
1 cup King Arthur White Whole-Wheat Flour- $0.21

To make strawberry sauce, stir together water and cornstarch in medium size saucepan. Stir in 3/4 cup strawberries, sugar and salt. Simmer 5 minutes or until strawberries cook down and liquid is thickened, stirring occasionally. Remove from heat; cover, and set aside. To make pancakes, stir together milk, butter and egg in small bowl. In separate large mixing bowl. stir together the dry ingredients. Pour milk mixture into dry ingredients; stir until just blended. Fold in remaining strawberries. Grease griddle or large heavy-bottomed skillet. Heat over medium heat until water sizzles when dropped on griddle. Cook pancakes about 3 minutes each side or until golden. Serve pancakes with strawberry sauce.

Recipe adapted from TryFoods International

Calories: 240
Total fat: 6 g
Cholesterol: 65 mg
Sodium: 427 mg
Carbohydrate: 41 g
Fiber: 3 g
Protein: 5 g

Cucumber- Onion Salad- Serves 4

1 cucumber, thinly sliced- $1.00
1/2 medium sweet onion, chopped- $0.43
1/2 pint cherry tomatoes, halved- $1.25
1 small green bell pepper, chopped- $1.00
1/8 cup Meijer Extra Virgin Olive Oil (on hand)
1/8 cup balsamic vinegar- $0.43
1 tsp. Italian Seasoning- $0.08

Combine cucumbers, onions, tomatoes and bell pepper in medium bowl. Whisk together oil, vinegar and Italian seasoning. Drizzle over cucumber mixture and toss to coat. Spoon cucumber- onion salad over baked chicken breasts and serve.

Recipe adapted from TryFoods International

Calories: 111
Total fat: 5 g
Cholesterol: 0 mg
Sodium: 70 mg
Carbohydrate: 6 g
Fiber: 2 g
Protein: 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.