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!

Sunday
Grilled Ribeye (Season 1 lb. Choice Boneless Ribeye lightly with salt and pepper and grill until internal temperature reaches 130-135 degrees F for medium rare or to desired doneness.)

Serve with:
Homegrown Bi-Color Sweet Corn- NuVal score 91
California Peaches

• 452 calories
• 30 g carbohydrate
• 24 g fat
• 5 g fiber

Meatless Monday
Provencal Summer Vegetable Sandwich (See recipe section)

Serve with:
Crusty Whole Grain Bread
Michigan Blueberries- NuVal score 100
Meijer Fat Free Milk- NuVal score 91

• 495 calories
• 70 g carbohydrate
• 12 g fat
• 10 g fiber

Tuesday
Grilled Burger on Whole Grain Bun (Mix 1 lb. of Certified Angus Beef Ground Chuck with one small onion chopped, 1/4 cup oatmeal, 1/4 cup Meijer plain breadcrumbs, 1 egg white, and salt and pepper. Form into 4- patties. Grill for 2-3 minutes each side until cooked. Top burgers with Homegrown Roma Tomato slices. Serve on Aunt Millie's Deluxe Buns.)

Serve with:
Aunt Millie's Healthy Goodness Deluxe Buns
Baked Homegrown White Potatoes (Cut 1 lb. of Homegrown white potatoes into thin sliced fries.  Slightly coat sliced potatoes with 1 T. Meijer Extra Virgin Olive Oil and toss with 1/4 t. salt, 1/4 t. pepper, and 1 t. garlic.  Spread sliced potatoes on baking sheet and bake at 375 degrees F for 30 minutes.)
Washington Sweet Cherries- NuVal score 96

• 596 calories
• 45 g carbohydrate
• 25 g fat
• 6 g fiber

Wednesday
Herbed Pepper Rub Pork Chop (See Recipe Section)

Serve with:
Meijer Baked Beans
Green Giant Mixed Vegetables Steamers
California Nectarines- NuVal score 93
Meijer Low-fat Cottage Cheese

• 436 calories
• 51 g carbohydrate
• 10 g fat
• 7 g fiber

Thursday
Grilled Split Chicken Breasts

Serve with:
Meijer Noodles
Homegrown Green Beans- NuVal score 100
French Bread
Washington Apricots- NuVal score 100
Edy's Ice Cream

• 439 calories
• 65 g carbohydrate
• 20 g fat
• 6 g fiber

Friday
Grilled Lake Trout Fillets (Place 1 lb. Trout fillets on tin foil and rub with Meijer Extra Virgin Oil.  Squeeze a half of lemon over fillets and top with fresh chopped parsley and basil.  Season with salt and pepper. Grill fillets for 5-7 minutes on medium heat or until fish flakes.) 

Serve with:
Dole Spring Mix Salad with Walnuts & Ocean Spray Dried Cranberries
Meijer Light Salad Dressing

• 525 calories
• 43 g carbohydrate
• 19 g fat
• 6 g fiber

Saturday
Grilled Chicago Style Brats

Serve with:
Meijer Wheat Hot Dog Buns
Chopped Onion
Mustard
Grilled Sliced Homegrown Green Peppers
Homegrown Chopped Roma Tomatoes - NuVal score 93

• 500 calories
• 40 g carbohydrate
• 25 g fat
• 4 g fiber

SHOPPING LIST

Grocery

• Meijer Extra Virgin Olive Oil
• Oatmeal
• Meijer Plain Bread Crumbs
• Meijer Baked Beans
• Meijer Noodles
• Meijer Light Salad Dressing
• Meijer Mustard

Dairy

• Meijer Fat Free Milk
• Meijer Eggs
• Buitoni Shredded Parmesan Cheese
• Meijer Lowfat Cottage Cheese
• Meijer Grated Parmesan Cheese

Deli/Bakery

• Whole Grain Bread
• Aunt Millie's Healthy Goodness Deluxe Buns
• French Bread
• Meijer Wheat Hot Dog Buns

Frozen

• Green Giant Mixed Vegetable Steamers
• Edy's Ice Cream

Meat

• 1 lb. Certified Angus Beef Ground Chuck
• Family Pack Boneless Pork Chop
• Family Pack Fresh Split Chicken Breast
• Family Pack Choice Boneless Ribeye
• 1 lb. Fresh Canadian Lake Trout Fillets
• Hillshire Smoked Brats

Produce

• Homegrown Bi-Color Sweet Corn
• Homegrown Zucchini
• Homegrown Roma Tomatoes
• Homegrown Eggplant
• Homegrown Green Beans
• Homegrown Green Peppers
• Leeks
• Fresh Marjoram
• California Peaches
• California Nectarines
• Michigan Blueberries
• Onion
• 1 lb. Homegrown White Potatoes
• Washington Sweet Cherries
• Washington Apricots
• Parsley
• Basil
• Dole Spring Mix Salad
• Walnuts
• Ocean Spray Dried Cranberries

Pantry Items:

• Garlic
• Dried Basil
• Dried Rosemary
• Dried Thyme
• Garlic Powder

Recipes
Provencal Summer Vegetable Sandwich - Serves 6

4 T. Meijer extra virgin olive oil, divided
2 cups thinly sliced leeks, rinsed and well drained
5 cloves garlic, thinly sliced
1/2 t. salt, divided
3 large Homegrown Roma tomatoes (about 1 1/2 lbs.) sliced 1/4 inch thick
1 small Homegrown zucchini, sliced diagonally 1/4 inch thick
1 small Homegrown eggplant, sliced 1/4 inch thick
1/3 cup shredded Parmesan cheese
1 T. chopped fresh marjoram or 1 t. dried
1 loaf of crusty whole grain bread

Preheat oven to 425 degrees.  Heat 2 T. oil in a large skillet over medium heat. 
Add leeks, garlic, 1/4 t. each salt and pepper and cook, stirring, until soft and beginning to brown, about 6 minutes.  Transfer the mixture to a shallow 2 quart baking dish.  Layer tomatoes, zucchini and eggplant slices in alternating single pattern over the leek mixture(they will overlap quite a bit).  If you have extra vegetable slices, save them for another use.  Sprinkle the vegetables with the remaining 1/4 t. each salt and pepper and drizzle with the remaining 2 T. oil.  Bake the vegetables for 1 1/4 hours.  Sprinkle cheese and marjoram over the top. 
Continue baking until the edges are browned and the vegetables are very tender, about 15 minutes more.  Let cool for about 5 minutes before serving. Serve on crusty whole grain bread.

Source from: www.eatingwell.com

Calories: 345
Total fat: 12 g
Cholesterol: 9mg
Sodium: 323 mg
Carbohydrate: 43 g
Protein: 11 g
Fiber: 6 g

Herbed Pepper Rub Pork Chop- Serves 4

4 Boneless Pork Chops

Herbed Pepper Rub:

2 T. black pepper, cracked
2 T. Meijer Parmesan cheese, grated
2 t. dried basil
2 t. dried rosemary
2 t. dried thyme
1/4 t. garlic powder
1/4 t. salt

Pat pork chops dry with paper towel.  Mix all rub ingredients in a bowl and rub onto both sides of pork chops.  Grill pork chops on medium-high heat until done or until internal temperature reaches 160 degrees F. 

Recipe adapted from www.theotherwhitemeat.com

Calories: 131
Total fat: 5 g
Cholesterol: 57 mg
Sodium: 97 mg
Carbohydrate: 1 g
Protein: 22 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.