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
Beef Lettuce Wraps with Roasted Tomato Poblano Salsa (See recipe section)

Serve with:
Progresso Light Reduced Sodium Vegetable Soup
Fresh Nectarine
Dannon Yogurt

• 400 calories
• 57 g carbohydrate
• 7 g fat
• 8 g fiber

Meatless Monday
Freschetta Cheese Pizza

Serve with:
Dole Premium Classic Salad with Sliced Organic Mushrooms
Meijer Light Salad Dressing (your choice)
Fresh Red Grapes

• 490 calories
• 45 g carbohydrate
• 25 g fat
• 2 g fiber

Tuesday
Grilled Choice Boneless Ribeyes

Serve with:
Homemade Mashed Potatoes
Meijer Broccoli Cuts
Personal Seedless Watermelon

• 490 calories
• 35 g carbohydrate
• 25 g fat
• 9 g fiber

Wednesday
Rotisserie Chicken

Serve with:
Meijer Organic Pasta with Meijer Organic Pasta Sauce
Birdseye Steamfresh Whole Green Beans
Ace Baguette
Fresh Cherries

• 400 calories
• 50 g carbohydrate
• 12 g fat
• 2 g fiber

Thursday
Grilled Pork Chops with Peach Salsa (Place 4(4 oz) boneless pork loin chops in glass baking dish and pour 1/4 c. Kikkoman Less sodium soy sauce over pork.  Place in refrigrator for 15 minutes to marinate.  Meanwhile, heat grill.  Combine 1 c. fresh peeled, diced peaches, 1/4 c. chopped red bell pepper, 1 T. Meijer brown sugar, 1/2 jalapeno, seeded and finely chopped and toss.  Set aside.  Discard marinade from pork and place pork chops on grill over medium-high heat.  Cook 6 to 8 minutes or until pork is no longer pink in center, turning once.  Serve with peach salsa).

Serve with:
Baked Potato
Meijer Mixed Vegetables
Fresh Peaches

• 452 calories
• 60 g carbohydrate
• 8 g fat
• 6 g fiber

Friday
Soy Grilled Salmon (Season 1 1/2 lb. salmon fillets with lemon pepper and garlic powder to taste.  In a small bowl, stir together 1/3 c. Kikkoman less sodium soy sauce, 1/3 c. brown sugar, 1/3 c. water and 1/4 c. vegetable oil until sugar is dissolved.  Place fish in large resealable plastic bag with the soy sauce mixture, seal and turn to coat.  Refrigerate for at least 2 hours.  Preheat grill for medium heat.  Lightly oil grill grate.  Discard marinade.  Place salmon on grill.  Cook salmon for 6 to 8 minutes per side, or until fish flakes easily with a fork).

Serve with:
Uncle Ben's Whole Grain Brown Rice
Meijer Stir Fry Vegetables
Pineapple Mix

• 411 calories
• 44 g carbohydrate
• 13 g fat
• 6 g fiber

Saturday
Beef Taco Salad (See recipe section)

Serve with:
Angel Food Cake topped with Fresh Sliced Strawberries

• 486 calories
• 36 g carbohydrate
• 26 g fat
• 5 g fiber

SHOPPING LIST

Grocery

• Riceland Jasmine Rice
• Meijer Olive Oil
• Meijer Light Salad Dressing (your choice)
• Meijer Organic Pasta
• Meijer Organic Pasta Sauce
• Kikkoman Less Sodium Soy Sauce
• Meijer Brown Sugar
• Meijer Vegetable Oil
• Uncle Ben's Whole Grain Brown Rice
• Old El Paso Taco Seasoning (in ethnic aisle)
• TACO BELL Thick n' Chunky Salsa
• Garden of Eatin No Salt Added Blue Corn Tortilla Chips (in healthy living aisle)

Dairy

• 1/2 lb. Sargento Reduced Fat Sharp Cheddar, Shredded
• Dannon Yogurt

Deli/Bakery

• Ace Baguette

Frozen

• Freschetta Cheese Pizza
• Meijer Broccoli Cuts
• Birdseye Steamfresh Vegetables Whole Green Beans
• Meijer Mixed Vegetables
• Meijer Stir Fry Vegetables

Meat

• 1 lb. 96% Extra Lean Ground Beef
• 1 lb. Choice Boneless Ribeyes
• 4(4 oz) Boneless Pork Loin Chops
• 1 1/2 lb. Salmon Fillets
• 1 lb. Certified Angus Beef Ground Chuck

Produce

• Cilantro
• 2 Heads of Bibb Lettuce
• Limes x2
• Plum Tomatoes x 11
• Poblano Peppers x2
• White Onion
• Red Onion
• Dole Premium Classic Salad
• Organic Mushrooms
• Red Grapes
• Potatoes
• Personal Seedless Watermelon
• Rotisserie Chicken
• Cherries
• Peaches
• Red Bell Pepper
• Jalapeno Pepper
• Pineapple Mix
• 1 Head of Iceburg Lettuce
• 1 Bunch of Scallions 
• Angel Food cake
• Strawberries
• Nectarines

Pantry Items:

• Goya Adobo Seasoning (in ethnic aisle)
• Lemon Pepper
• Garlic Powder
• Garlic Cloves

RECIPES

Beef Lettuce Wraps with Roasted Tomato Poblano Salsa Makes 10 Servings

• 1 lb. 96% Extra Lean Ground Beef
• 2 c. Riceland jasmine rice, cooked
• 2 T. chopped cilantro
• 2 heads bibb lettuce, washed, separated and drained
• kosher salt, to taste
• 2 limes, finely chopped zest; juice from one lime
• 1 T. Goya adobo seasoning

Season ground beef with adobo seasoning; brown beef and drain.  Season cooked rice with finely chopped zest of two limes, juice of one lime and 2T chopped cilantro.  Serve lettuce, rice, beef and salsa in separate dishes so guests can build their own wraps.

Roasted Tomato Poblano Salsa

• 8 plum tomatoes
• Meijer olive oil to taste
• 2 poblano peppers
• 2 garlic cloves
• 1 white onion
• 1 T. chopped cilantro

Coat tomatoes in olive oil and roast in 400 degree oven until skins begin to blacken; remove skins, core and seed.  Dry roast poblanos until skins begin to blacken, place in paper bag to cool and remove skins and seeds.  Dry roast garlic until skin loosens and browns; remove skin.  Slice onion into 1/4 inch pieces and grill until soft and slightly browned.  Chop tomatoes, onions, garlic and roasted poblanos and mix together.  Add cilantro and season with salt.

• Calories: 134
• Total fat: 2 g
• Carbohydrate: 16 g
• Protein: 11 g
• Cholesterol: 27 mg
• Sodium: 193 mg
• Fiber: 2 g

Beef Taco Salad Makes 4 Servings

• 1 lb. Certified Angus Beef Ground Chuck, cooked
• 1/2 recipe Old El Paso Taco Seasoning
• 3 tomatoes, diced
• 1 red onion, diced
• 1/2 lb Sargento reduced fat sharp cheddar, shredded
• 1 head iceberg lettuce, washed and shredded
• 1 c. TACO BELL thick n' chunky salsa
• 1 bunch of scallions
• Garden of Eatin no salt added blue corn tortilla chips to serve

Season ground chuck with taco seasoning.  Combine seasoned beef, tomatoes, onion, cheese, and lettuce.  Add chips and mix well.  Garnish with salsa and scallions.

• Calories: 418
• Total fat: 26 g
• Carbohydrate: 21 g
• Protein: 24 g
• Cholesterol: 81 mg
• Sodium: 681 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.