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.

Sunday
Creamy Chicken Broccoli Stuffed Potato (Heat 1/3 c. Miracle Whip Light dressing in a large skillet on medium high heat.  Add 1 lb. Tyson Boneless Skinless Chicken Breast, cut into bite-sized pieces; cook 8 minutes or until chicken is cooked through, stirring occasionally.  Add 1 (16 oz) pkg. Meijer frozen broccoli cuts, thawed, drained; cook and stir until tender.  Stir in 1/2 lb. (8oz) Velveeta pasteurized prepared cheese product, cut up.  Reduce heat to low; cook until velveeta is completely melted, stirring frequently.  Spoon over baked and split Russet potatoes.)

Serve with:
Organic Salad
Organic Salad Dressing
Cantaloupe Chunks

• 590 calories
• 71 g carbohydrate
• 21 g fat
• 8 g fiber

Meatless Monday
Chickpea & Red Onion Salad (Combine 1/4 c. red onion slices, 1 (15 oz) can Meijer chickpeas (garbanzo beans), 1/2 c. chopped fresh parsley, 2 T. lemon juice, 1 T. Meijer extra virgin olive oil and 1 T. drained capers, rinsed and chopped.  Season with salt and pepper.)

Serve with:
Warm Wheat Pita Bread
Navel Orange Segments
Meijer Fat Free Milk

• 485 calories
• 90 g carbohydrate
• 5 g fat
• 12 g fiber

Tuesday
Turkey Lasagna Rolls (See recipe section)

Serve with:
Dole Salad Kit
Kraft Light Salad Dressing
Fresh Blackberries

• 490 calories
• 42 g carbohydrate
• 23 g fat
• 6 g fiber

Wednesday
Lime-Jalapeno Chicken Wrap (See recipe section) 

Serve with:
Organic Salad
Organic Salad Dressing
Yoplait Yo Plus
Fresh Blueberries

• 500 calories
• 63g carbohydrate
• 15 g fat
• 3 g fiber

Thursday
Baked Cook's Pork Butt

Serve with:
Bush's Baked Beans
Kraft Mac N' Cheese
Meijer Whole Baby Carrots
Fresh Raspberries

• 585 calories
• 86 g carbohydrate
• 12 g fat
• 11 g fiber

Friday
Louisiana Catfish with Okra & Corn (See recipe section)

Serve with:
Zatarain's Dirty Rice
Fresh Peaches

• 420 calories
• 49 g carbohydrate
• 15 g fat
• 6 g fiber

Saturday
Broiled Strip Steak

Serve with:
Homemade Mashed Potatoes
Meijer Cut Green Beans
Fresh Plums

• 541 calories
• 50 g carbohydrate
• 11 g fat
• 11 g fiber

SHOPPING LIST

Grocery

• Miracle Whip Light Dressing
• 8 oz. Velveeta Pasteurized Prepared Cheese Product
• 1 (15 oz) can Meijer Garbanzo Beans (Chickpeas)
• Meijer Extra Virgin Olive Oil
• Capers
• Kraft Light Salad Dressing
• Bush's Baked Beans
• Kraft Mac N' Cheese
• Zatarains Dirty Rice
• Meijer Lasagna Noodles
• Meijer Pasta Sauce
• Meijer Canola Oil
• White Vinegar
• Tony Chacheres Creole Seasoning

Dairy

• Meijer Fat Free Milk
• Yoplait Yo Plus
• Meijer Ricotta Cheese
• Kraft Shredded Mozzarella Cheese

Deli/Bakery

• Meijer Wheat Pita Bread

Frozen

• Meijer Broccoli Cuts
• Meijer Cut Green Beans
• Meijer Whole Baby Carrots
• All Natural Cut Okra
• Meijer Whole Kernel Corn

Meat

• 1 lb. Tyson Boneless Skinless Chicken Breast
•  Jennie-O Ground Turkey
• 1 1/4 lb. Meijer Fresh Chicken Breast Tenders
• Cook's Pork Butt
• Meijer Strip Steak
• 3/4 lb. Jennie-O Ground Turkey
• 4 Fresh Catfish Fillets

Produce

• Russet Potatoes
• Organic Salad
• Organic Salad Dressing
• Cantaloupe
• Red Onion
• Parsley
• Lemon
• Limes
• Navel Oranges
• Dole Salad Kit
• Blackberries
• Blueberries
• Raspberries
• Peaches
• Plums
• Jalapeno
• Onion

Pantry Items:

• Italian Seasoning
• Ground Cumin

Recipes

Turkey Lasagna Rolls - Makes 6 Servings

3/4 lb. Jennie-O ground turkey
1 c. Meijer ricotta cheese
1 c. Kraft shredded mozzarella cheese
1/4 c. Meijer grated parmesan cheese
1/2 t. Italian seasoning
6 Meijer lasagna noodles, cooked, drained
1 jar (15 oz) Meijer pasta sauce

Cook turkey in skillet on medium-high heat 10 minutes or until no longer pink, stirring frequently to break into small pieces.  Remove from heat.  Add ricotta cheese, mozzarella cheese, parmesan cheese and Italian seasoning; mix well.  Spread each lasagna noodle with about 1/2 c. of the turkey mixture;
roll up tightly, starting at 1 of the short ends.  Place, seam sides down, in microwaveable baking dish; top with pasta sauce.  Cover loosely with plastic wrap.  Microwave on high 12 minutes or until heated through, rotating dish after 6 minutes.

Calories: 330
Total fat: 15 g
Carbohydrate: 22 g
Cholesterol: 75 mg
Sodium: 710 mg
Protein: 25 g
Fiber: 2 g

Lime-Jalapeno Chicken Wrap - Makes 8 Servings

1/4 c. lime juice (about 2 limes)
2 T. Meijer canola oil
1 T. white vinegar
1 t. ground cumin
1/4 t. salt
1-2 jalapeno, sliced
1 1/4 lb. Meijer fresh chicken breast tenders

Whisk lime juice, oil, vinegar, cumin and salt in a small bowl.  Stir in jalapeno.  Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides.  Cover and refrigerate for at least 1 hour, turning once, or overnight.  Preheat grill.  Oil the grill rack.  Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side.  Let cool slightly; thinly slice crosswise.  Serve warm or chilled in a tortilla wrap.

Recipe adapted from www.eatingwell.com

Calories: 71
Total fat: 2 g
Carbohydrate: 1 g
Cholesterol: 31 mg
Sodium: 46 mg
Protein: 11 g
Fiber: 0 g

Louisiana Catfish with Okra & Corn- Makes 4 Servings

2 c. fresh or frozen All Natural cut okra
1 2/3 c. fresh corn or Meijer frozen whole kernel corn
1 medium onion, diced
2 t. Meijer extra virgin olive oil
3/4 t. Tony Chacheres Creole seasoning
4 Catfish fillets

Preheat oven to 450 degrees.  Combine okra, corn, onion, olive oil and creole seasoning in a large bowl. Spread the mixture out on a large rimmed baking sheet.  Roast, stirring twice, until the vegetables are tender and beginning to brown, 20 to 25 minutes.  Meanwhile, sprinkle both sides of catfish with cajun or creole seasoning.  Heat 1 T. olive oil in a large nonstick skillet over medium high heat.  Reduce heat to medium, add the fish and cook until just cooked through and starting to brown, about 4 minutes per side.

Recipe adapted from www.eatingwell.com

Calories: 288
Total fat: 15 g
Carbohydrate: 19 g
Cholesterol: 53 mg
Sodium: 311 mg
Protein: 21 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.