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
Broiled T-Bone-$6.99

Serve with:
Baked Organic Russet Potatoes-(NuVal score 93)-$.40
Meijer Mixed Vegetables-$1.25
Jonagold Apples-(NuVal score 96)-$.99

• Calories: 448
• Total fat: 20g
• Carbohydrate: 40g
• Fiber: 10g
• Protein: 25g

Total Cost: $9.63

Meatless Monday
Hormel Chili Vegetarian with Beans-$2.50

Serve with:
El Milagro Warm Corn Tortillas-$.26
Kraft Reduced Fat Shredded Cheese-$1.66
Chopped Yellow Onion-$.33
Chopped Avocado-$2.00
Texas Red Grapefruit Segments-$.66
Meijer Ice Cream-$.71

• Calories: 580
• Total fat: 19g
• Carbohydrate: 76g
• Fiber: 14g
• Protein: 22g

Total Cost: $8.12

Tuesday
Turkey-Barley Vegetable Soup (See recipe section)

Serve with:
Strawberry-Kiwi Mix-$1.74
Meijer Fat Free Milk-(NuVal score 91)-$.75

• Calories: 417
• Total fat: 8g
• Carbohydrate: 60g
• Fiber: 10g
• Protein: 29g

Total Cost: $9.21

Wednesday
Seasoned Pork Fillets- $3.99

Serve with:
Meijer Long Grain Brown Rice-$.32
Meijer Cut Green Beans-$1.25
Pineapple-Strawberry Mix-$1.74
Yoplait 99%Fat Free Yogurt-$2.40

• Calories: 448
• Total fat: 5g
• Carbohydrate: 68g
• Fiber: 4g
• Protein: 31g

Total Cost: $9.70

Thursday
Tyson Chicken-$5.99 with Sweet Baby Ray's BBQ Sauce-$.28

Serve with:
Meijer Frozen Corn on the Cob Mini Ears-$1.19
Meijer Broccoli Cuts-$1.25
Golden Delicious Apples-$.99

• Calories: 443
• Total fat: 7g
• Carbohydrate: 68g
• Fiber: 12g
• Protein: 31g

Total Cost: $9.70

Friday
Tilapia Rice Bowl-(See recipe section)

Serve with:
Blueberries-(NuVal score 100)-$2.00
Meijer Fat Free Milk-$.75

• Calories: 465
• Total fat: 8g
• Carbohydrate: 68g
• Fiber: 5g
• Protein: 27g

Total Cost: $9.42

Saturday-Super Bowl Party Menu

Meijer Deli Wings-$3.99

Serve with:
Meijer Deli Blue Cheese Buffalo Chicken Pasta-$3.99
Cut Carrots-$1.25
California Seedless Navel Orange Segments-(NuVal score 100)-$.50

• Calories: 488
• Total fat: 22g
• Carbohydrate: 46g
• Fiber: 4g
• Protein: 28g

Total Cost: $9.73

SHOPPING LIST

Grocery

• Hormel Chili Vegetarian with Beans
• El Milagro Corn Tortillas (in ethnic aisle)
• Meijer Long Grain Brown Rice
• Sweet Baby Ray's BBQ Sauce
• 1 (49.5 oz.) can Meijer Reduced Sodium Chicken Broth
• Pearl Barley (in ethnic aisle)
• 1 (13.66 oz.) can Thai Kitchen lite coconut milk
• Meijer Organics Long Grain White Rice

Dairy

• Kraft Reduced Fat Shredded Cheese
• Meijer Fat Free Milk
• Yoplait 99% Fat Free Yogurt

Deli/Bakery

• Meijer Deli Wings
• Meijer Deli Blue Cheese Buffalo Chicken Pasta

Frozen

• Meijer Corn on the Cob Mini Ears
• Meijer Mixed Vegetables
• Meijer Cut Green Beans
• Meijer Ice Cream
• Meijer Broccoli Cuts
• 3/4 lb. Meijer Tilapia Fillets

Meat

• Choice T-Bone
• Seasoned Pork Fillets
• Tyson Chicken
• 1/2 lb. Jennie-O Lean Ground Turkey

Produce

• Organic Russet Potatoes
• Jonagold Apples
• Yellow Onion
• Extra Large Avocados
• Texas Red Grapefruit
• Strawberry-Kiwi Mix
• 1 (5 oz.) Earthbound Farm Organic Baby Spinach
• Pineapple-Strawberry Mix
• Golden Delicious Apples
• Blueberries
• Cut Carrots
• California Seedless Navel Oranges
• Carrots
• Celery Stalk
• Limes
• Cilantro

Pantry Items:

• Garlic Cloves

Recipes

Turkey-Barley Vegetable Soup
Serves 4

1/2 lb. Jennie-O ground turkey-$1.28
1 tsp. olive oil-on hand
1 yellow onion, chopped-$.33
1 carrot, chopped-$.29
1 stalk of celery, chopped
6 cups Meijer reduced sodium chicken broth-$3.29
1/2 cup pearl barley-$.28
1/4 tsp. salt-on hand
1/4 tsp. black pepper-on hand
2 cups or 5 oz. Earthbound Farms Organic baby spinach-$1.25

1. Brown turkey in a saucepan; remove.
2. Heat oil in saucepan, add onion, carrot, and celery and cook, stirring often, until softened, about 5-6 minutes or until onion is translucent. Return turkey to the saucepan and add chicken broth and barley; season with salt and pepper.
3. Simmer until barley is tender, about 45 minutes. Remove from heat. Stir in baby spinach.

Recipe adapted from www.realsimple.com

Calories: 277
Total fat: 8g
Cholesterol: 42mg
Sodium: 344mg
Carbohydrate: 33g
Fiber: 7g
Protein: 21g

Tilapia Rice Bowl
Serves 4

1 (13.66 oz.) can Thai Kitchen lite coconut milk-$1.89
1 cup Meijer Organics long grain white rice-$.76
3/4 lb. tilapia fillets-$2.99
2 tbsp. fresh lime juice-$.25
1 small carrot, shredded-$.29
1 large garlic clove, minced-$.05
1 tsp. grated lime peel-on hand
3 tbsp. fresh cilantro, chopped-$.44
salt and pepper to taste-on hand

1. In a medium saucepan bring coconut milk just to boiling. Stir in rice; cover and simmer 18 to 20 minutes or until all of the liquid is abosrbed.
2. Meanwhile, coat a nonstick skillet with nonstick cooking spray and place over medium heat. Add tilapia; cook 3 minutes per side. Add 1/2 cup water, lime juice, carrot and garlic. Cover and simmer 4 to 6 minutes or until fish flakes easily with a fork. Remove from heat. Break tilapia into large bite-size pieces.
3. Fluff rice with a fork; stir in lime peel and cilantro. Season with salt and pepper to taste. Spoon rice into bowls, spoon tilapia mixture on rice, and serve.

Recipe from Try Foods International

Calories: 325
Total fat: 8g
Cholesterol: 41mg
Sodium: 40mg
Carbohydrate: 41g
Fiber:1g
Protein:19g

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.