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.

MEAL PLAN

Sunday
Southwest Hamburger (Place 1 lb. extra lean ground beef in a large bowl.  Add 1 egg white, 1 jalapeno, chopped, 2 T. fresh cilantro, chopped, 1/4 c. sweet onion, chopped, 1/2 t. salt and 1/2 t. black pepper.  Mix well.  Form into four 3/4 inch patties.  Broil or grill for 5-6 minutes per side until internal temperature reaches 160 degrees.  Serve in 4 Aunt Millies whole grain wheat hamburger buns.

Serve with:
Garden Pasta Salad (Cook 1 lb. Meijer Rotelle (spiral) pasta according to package directions.  Cook 1 bag Meijer frozen Florentine Style vegetables in microwave as directed on package.  Drain and rinse pasta in cold water; add to vegetables.  Pour 1/2 c. Wishbone light ranch dressing over pasta mixture; toss to coat.  Refrigerate until ready to serve).
Patriotic Parfait (Place a layer of strawberries at bottom of glass.  Add 1/2 c. of Meijer light vanilla yogurt.  Top with a mix of blueberries and strawberries).

• 668 calories
• 85 g carbohydrate
• 16 g fat
• 7 g fiber

Meatless Monday
Cheesy Zucchini & Red Onion Flatbread (See recipe section)

Serve with:
Dole Salad Blend
Meijer Salad Dressing (your choice)
Fresh Cherries

• 548 calories
• 55 g carbohydrate
• 26 g fat
• 3 g fiber

Tuesday
Balsamic Pork Chops (Place 4 boneless pork chops in large, resealable bag; pour 12 oz balsamic vinaigrette dressing over.  Seal bag and refrigerate for 2 to 24 hours.  Prepare medium hot gril.  Remove chops from marinade and pat dry.  Discard remaining marinade.  Grill chops directly over heat for about 8 to 10 minutes, turning once.  Serve desired number of chops for dinner, wrap and refrigerate remaining chops for up to three days).

Serve with:
Instant White Rice
Meijer Sweet Peas
Fresh Plums

• 400 calories
• 51 g carbohydrate
• 6 g fat
• 9 g fiber

Wednesday
Goat Cheese & Spinach Turkey Burger (Preheat the oven broiler.  In a medium bowl, mix 1 lb. ground turkey breast, 1 c. Meijer frozen chopped spinach, thawed and drained, and 2 T. Woolwich Dairy Chevrai soft unripened goat cheese, crumbled.  Form the mixture into 4 patties.  Arrange patties on a broiler pan and place in the center of the preheated oven for 15 minutes or until done).

Serve with:
Fresh Grapes
Edy's Ice Cream

• 500 calories
• 31 g carbohydrate
• 25 g fat
• 2 g fiber

Thursday
Mediterranean Chicken & Pasta (See recipe section)

Serve with:
French Bread
Dole Salad Blend with Sliced Cucumber
Meijer Salad Dressing (your choice)
Fresh Apricots

• 539 calories
• 70 g carbohydrate
• 15 g fat
• 9 g fiber

Friday
Easy Baked Cod (Combine 2 T. Kikkoman less sodium soy sauce, 1 T. Meijer honey, 1 garlic clove minced, 1 1/2 t. ginger root grated and 1/2 t. white wine vinegar in a large plastic reasealable plastic bag and mix well.  Add 1 1/2 lb. cod and seal bag.  Turn to coat thoroughly.  Let marinate in refrigerator for 30 minutes.  Heat oven to 425 degrees.  Place cod fillets in a foil lined baking pan.  Discard bag and marinade.  Bake fish at 425 degrees for 10 to 15 minutes or until fish flakes easily with the fork).

Serve with:
Uncle Ben's Ready Rice Long Grain & Wild Rice
Meijer Italian Style Vegetables
Cantaloupe Chunks
Meijer Fat Free Milk

• 452 calories
• 52 g carbohydrate
• 6 g fat
• 4 g fiber

Saturday
Grilled Top Sirloin

Serve with:
Homemade Mashed Potatoes
Steamed Green Beans
Watermelon Chunks

• 400 calories
• 35 g carbohydrate
• 10 g fat
• 6 g fiber

SHOPPING LIST

Grocery

• 1 lb. Meijer Rotelle (spiral) Pasta
• Wishbone Light Ranch Dressing
• Meijer Salad Dressing
• Kraft Balsamic Vinaigrette Dressing
• Instant White Rice
• Kikkoman Less Sodium Soy Sauce
• Meijer Honey
• White Wine  Vinegar
• Meijer Penne Pasta
• Uncle Ben's Ready Rice Long Grain & Wild Rice
• Meijer Olive Oil
• 1 can Reese Artichoke Hearts
• Meijer Reduced Sodium Chicken Broth
• White Wine
• Manicini Roasted Red Peppers
• Kalamata Olives

Dairy

• Meijer Eggs
• Meijer Light Vanilla Yogurt
• Meijer Grated Parmesan Cheese
• Meijer Fat Free Milk

Deli/Bakery

• Aunt Millie's Whole Grain Wheat Hamburger Buns
• French Bread

Frozen

• Meijer Florentine Style Vegetables
• Meijer Sweet Peas
• Meijer Chopped Spinach
• Edy's Ice Cream
• Meijer Italian Style Vegetables
• Meijer Frozen Pizza Dough

Meat

• 1 lb. Extra Lean Ground Beef
• 4 Boneless Pork Chops
• 1 lb. Ground Turkey Breast
• 1 1/2 lb. Meijer Cod Fillets
• 1 lb. Top Sirloin
• 1 lb. Chicken Breast Tenders

Produce

• Jalapeno Pepper
• Cilantro
• Sweet Onion
• Blueberries
• Strawberries
• Dole Salad
• Cherries
• Plums
• Woolwich Dairy Chevrai Soft Unripened Goat Cheese
• Grapes
• Cucumber
• Apricots
• Ginger Root
• Cantaloupe
• Potatoes
• Green Beans
• Watermelon Chunks
• Alouette Creme de Brie Fine Herb Spreadable Cheese
• Italian Parsley
• Red Onion
• Zucchini
• Athenos Crumbled Reduced Fat Feta Cheese

Pantry Items:

• Garlic Clove
• Dried Oregano

RECIPES

Cheesy Zucchini Red Onion Flatbread Makes 4 Servings

• Nonstick vegetable oil spray
• 1 (15 oz) Meijer frozen pizza dough
• 3/4 c. Alouette Creme de Brie Fine herb spreadable cheese, divided
• 3/4 c. Meijer grated parmesan cheese, divided
• 3 T. chopped fresh Italian parsley, divided
• 1 small red onion
• 1 7 to 8 inch long zucchini (yellow or green), cut crosswise into 1/8 inch thick rounds, divided
• Olive oil

Preheat oven to 400 degrees.  Line baking sheet with parchment paper; spray with nonstick spray.  Unroll dough onto parchment.  Spread half of fine herb spreadable cheese over 1 long half of dough, leaving 1/2 inch plain border.  Sprinkle with half of parmesan and 2T. parsley.  Using parchment as aid, fold plain half of dough over filled half (do not seal edges).  Spread remaining fine herb spreadable cheese over top; sprinkle with remaining parmesan.  Cut onion into 1/8 inch thick rounds.  Arrange 1 row of zucchini down 1 long side of dough.  Arrange 1 more row of zucchini alongside onion.  Brush vegetables with oil; sprinkle salt & pepper.  Bake bread until puffed and deep brown at edges, about 24 minutes.  Sprinkle with 1 T. parsley.

• Calories: 388
• Total fat: 18 g 
• Carbohydrate: 35 g
• Protein: 19 g
• Cholesterol: 54 mg
• Sodium: 817 mg
• Fiber: 1 g

Mediterranean Chicken & Pasta Makes 4 Servings

• 1 can Reese artichoke hearts
• 1 T. Meijer olive oil
• 12 oz chicken breast tenders, cut into bite-size pieces
• 3 garlic cloves, thinly sliced
• 1/4 c. Meijer reduced sodium chicken broth
• 1/4 c. white wine
• 1 t. dried oregano, crushed
• 1 7oz jar Mancini roasted red peppers, drained and cut into strips
• 1/4 c. pitted kalamata olives
• 3 c. cooked Meijer penne pasta
• 1/4 c. Athenos reduced fat crumbled feta cheese

Drain artichoke hearts, reserving marinade, and chop them.  In a large skillet, heat oil over medium high heat; add chicken and garlic.  Cook and stir until chicken is brown.  Add the reserved artichoke marinade, broth, wine and dried oregano.  Bring to a boil; reduce heat.  Simmer, covered, 10 minutes.  Stir in chopped artichokes, roasted peppers and olives.  To serve, spoon chicken mixture over pasta.  If desired, sprinkle with feta cheese.

Nutrition Information per serving:

• Calories: 347
• Total fat: 9 g
• Carbohydrate: 38 g
• Protein: 26 g
• Cholesterol: 51 mg
• Sodium: 486 mg
• Fiber: 3 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.