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 - Father's Day
Braided Pork Tenderloin (See recipe section)

Serve with:
Creamette Bow tie Pasta with Ragu Pasta Sauce
Meijer Peas & Carrots
Cantaloupe Chunks

• 407 calories
• 51 g carbohydrate
• 8 g fat
• 8 g fiber

Monday
Grilled Bean Burger (See recipe section)

Serve with:
Spinach, Cherry Tomato & Athenos Crumbled Reduced Fat Feta Cheese Salad
Marzetti's Salad Dressing (your choice)
Fresh Plums

• 540 calories
• 73 g carbohydrate
• 18 g fat
• 13 g fiber

Tuesday
Broiled Top Sirloin (Season with McCormick spices)

Serve with:
Uncle Ben's Ready Rice Long Grain and Wild Rice
Meijer Italian Style Vegetables
Fresh Banana Slices

• 432 calories
• 35 g carbohydrate
• 19 g fat
• 5 g fiber

Wednesday
Chicken Salad with Peaches & Walnuts (Cut 1 large ripe peach or nectarine into 1/3 inch pieces; place in large bowl.  Add 2 c. cooked boneless skinless chicken breast and 1/2 c. thinly sliced red onion.  Toss with 1/3 to 1/2 c. Kraft creamy poppyseed salad dressing enough to coat.  Cover and chill 15 minutes to 2 hours.  Add 6 c. Dole sweet baby lettuce and 1/2 c. chopped walnuts to chicken mixture and toss to coat, adding more dressing, if desired.  Mound salad on large plate.  Cut remaining peach into thin wedges.  Garnish salad with peach wedges and serve).

Serve with:
7 Grain Bread

• 451 calories
• 34 g carbohydrate
• 23 g fat
• 4 g fiber

Thursday
Turkey Cheddar Sandwich with Honey Mustard (Preheat broiler.  In a small bowl stir together 2 T. Meijer honey and 2 T. Meijer mustard deli with horseradish.  Slice 2 plum tomatoes lengthwise.  Arrange 8 slices of 7 grain bread on a baking sheet and toast under broiler until golden on one side.  Turn bread over and spread honey mustard on untoasted sides.  Sprinkle 6 oz kraft sharp cheddar cheese over honey mustard and broil until cheese is melted.  Arrangle tomato and 1/2 lb. Jennie O oven roasted turkey breast between cheddar toasts, seasoning with salt and pepper).

Serve with:
Fresh Green Grapes
Yoplait Yogurt

• 547 calories
• 65 g carbohydrate
• 17 g fat
• 5 g fiber

Friday
Lemony Catfish (Season to taste 1 lb. catfish fillets with lemon pepper, paprika and salt.  In a skillet heat 1 t. Meijer olive oil over medium heat. Place catfish in skillet and cook for 4 minutes on each side or until fish turns opaque and flakes easily with fork.  Add lemon juice to carfish fillets then serve).

Serve with:
Lundberg Risotto
Meijer Green Peas
Fresh Apple Slices

• 400 calories
• 46 g carbohydrate
• 5 g fat
• 4 g fiber

Saturday
Spicy Grilled Lime Shrimp (Mix together 1/2 t. fresh lime zest, 1/2 t. ground cumin, 1/2 t. dried oregano, 1/2 t. salt, 1/2 t. pepper, 2 T. Meijer olive oil, 2-3 T. fresh squeezed lime juice, and 3 garlic cloves minced in a bowl.  Add 1 lb. shelled deveined uncooked shrimp; toss to coat.  Let stand at room temperature for 10 minutes to marinate.  Thread shrimp on metal skewers; reserve marinade.  Place skewered shrimp on grill over medium heat.  Cook 3-7 minutes or until shrimp turns pink, turning once and brushing with marinade occasionally).

Serve with:
Minute Instant White Rice
Meijer Broccoli Cuts
Fresh Strawberries
Haagen Dazs Ice Cream

• 510 calories
• 53 g carbohydrate
• 19 g fat
• 6 g fiber

SHOPPING LIST

Grocery

• Jumex Mango Nectar (in ethnic aisle)
• Meijer Olive Oil
• Carnation Low Fat 2% Evaporated Milk
• 1 can (15.5oz) Meijer Pinto Beans
• 1 can (15.5oz) Meijer Black Beans
• Quaker Quick 1 Minute Cooking Oats
• Meijer Dijon Mustard
• Kikkoman Less Sodium Soy Sauce
• Meijer Ketchup
• TACO BELL Thick n' Chunky Salsa
• Creamette Bow Tie Pasta
• Ragu Sauce
• Uncle Ben's Ready Rice Long Grain & Wild Rice
• Kraft Creamy Poppyseed Salad Dressing
• Meijer Honey
• Meijer Mustard Deli with Horseradish
• Lundberg Risotto
• Minute Instant White Rice

Dairy

• Kraft Sharp Cheddar Cheese, Shredded
• Yoplait Yogurt

Deli/Bakery

• Aunt Millie's Hearth 100% Whole Wheat Hamburger Buns
• 7 Grain Bread
• 1/2 lb. Jennie-O Oven Roasted Turkey Breast

Frozen

• Meijer Peas & Carrots
• Meijer Italian Style Vegetables
• Haagen Dazs Ice Cream
• Meijer Green Peas
• Meijer Broccoli Cuts

Meat

• 1 Boneless Pork Tenderloin
• 1 lb. Top Sirloin
• 1 lb. Boneless Skinless Chicken Breast
• 1 lb. Catfish fillets
• 1 lb. Shelled Uncooked Shrimp

Produce

• Mango
• Onion
• Carrot
• Iceberg Lettuce
• Cantaloupe Chunks
• Spinach
• Cherry Tomatoes
• Athenos Crumbled Reduced Fat Feta Cheese
• Marzetti's Salad Dressing (your choice)
• Plums
• Banana
• Peach
• Red Onion
• Dole Sweet Baby Lettuce
• Walnuts
• Plum Tomatoes x 2
• Green Grapes
• Lemon
• Apples
• Limes
• Strawberries

Pantry Items:

• McCormick Carribean Jerk Seasoning
• Garlic Cloves
• Meijer Chili Powder
• Ground Cumin
• Lemon Pepper
• Paprika
• Dried Oregano

RECIPES

Braided Pork Tenderloin - Makes 4 Servings

• 1 Boneless Pork Tenderloin
• 1/4 c. Jumex mango nectar
• 1/8 c. plus 1 T. Jumex mango nectar divided
• 1 T. Meijer olive oil
• 1 T. McCormick Carribean jerk seasoning, divided
• 1 garlic clove, minced
• 1/2 c. chopped peeled mango
• 1/2 T. Carnation  low fat 2% evaporated milk

Cut tenderloin in half lengthwise; cut each half into three strips to within 1 inch of one end.  In a large resealable plastic bag, combine the mango nectar, oil, jerk seasoning and garlic; add the pork.  Seal bag and turn to coat; refrigerate for up to 4 hours.  Drain and discard marinade.  Place tenderloin halves on a clean cutting board and braid; secure loose ends with toothpicks.  Sprinkle with remaining jerk seasoning.  Grill braids, covered, over medium heat for 8-10 minutes or until a meat thermometer reads 160 degrees, turning once.  Discard toothpicks. Let stand for 5 minutes before slicing.  Meanwhile, place the chopped mango, evaporated milk and remaining rum in a food processor.  Cover and process until smooth.  Transfer to a small saucepan; heat through.  Serve with pork.

Recipe adapted from www.tasteofhome.com

• Calories: 203
• Total fat: 8 g
• Protein: 23 g
• Carbohydrate: 6 g
• Sodium: 257 mg
• Cholesterol: 66 mg
• Fiber: 0 g

Grilled Bean Burger Makes 4 Servings

• 1/2 large onion, finely chopped
• 2 garlic cloves, minced
• 1/2 T. Meijer olive oil
• 1/2 medium carrot, shredded
• 1 to 2 t. Meijer chili powder
• 1/2 t. ground cumin
• 1/2 can (15.5 oz) Meijer pinto beans, rinsed
• 1/2 can (15.5 oz) Meijer black beans, rinsed
• 3/4 c. Quaker Quick 1 minute cooking oats
• 1 T. Meijer dijon mustard
• 1 T. Kikkoman less sodium soy sauce
• 1/2 T. Meijer ketchup
• 1/8 t. pepper
• 4 Aunt Millie's Hearth 100% Whole Wheat hamburger buns, split
• 4 Iceberg lettuce leaves
• 4 T. TACO BELL thick n' chunky salsa

In a large nonstick skillet coated with cooking spray, saute onion and garlic in oil for 2 minutes.  Stir in the carrot, chili powder and cumin; cook 2 minutes longer or until carrot is tender.  Remove from the heat; set aside.  In a large bowl, mash the pinto beans and black beans.  Stir in the oats.  Add the mustard, soy sauce, ketchup, pepper and carrot mixture; mix well.  Shape into 4 3 1/2 inch patties.  Coat grill rack with cooking spray before starting the grill.  Grill patties, covered, over medium heat for 4-5 minutes on each side or until heated through.  Serve on buns with lettuce and salsa.

Recipe adapted from www.tasteofhome.com

• Calories: 307
• Total fat: 5 g
• Protein: 12 g
• Carbohydrate: 53 g
• Sodium: 723 mg
• Cholesterol: 0 mg
• Fiber: 10 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.