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
Steakhouse Cheeseburger (See recipe section)

Serve with:
Green Giant Honey Glazed Carrots
Seedless Watermelon

• 528 calories
• 68 g carbohydrate
• 11 g fat
• 4 g fiber

Meatless Monday
Tomato, Corn & Zucchini Primavera (See recipe section)

Serve with:
Organic Romaine Heart Salad 
Wishbone Salad Dressing (your choice)
Italian Bread
Fresh Sliced Peaches

• 630 calories
• 105 g carbohydrate
• 14 fat
• 7 g fiber

Tuesday
Tandoori Chicken (In a resealable plastic bag combine 3/4 c. Dannon plain nonfat yogurt and 1/2 c. Patak's Original mild spicy ginger & garlic marinade & grill sauce.  Add 4 pieces of   chicken thighs without the skin.  Seal bag and marinade in refrigerator overnight.  Remove chicken from marinade and arrange on a baking sheet.  Bake uncovered at 350 degrees for 35 minutes or until cooked through)

Serve with:
Riceland Jasmine Rice
Steamed Organic Broccoli
Organic Blackberries

• 471 calories
• 46 g carbohydrate
• 21 g fat
• 12 g fiber

Wednesday
Meijer Seasoned Boneless Pork Loin Fillets

Serve with:
Homemade Mashed Potatoes
Green Giant Chopped Spinach
Organic Raspberries
Ben & Jerry's Ice Cream
                                                                                                             

• 452 calories
• 54 g carbohydrate
• 14 g fat
• 7 g fiber

Thursday
Roast Beef Multigrain Wrap (Combine 1/3 c. Meijer 1/3 less fat cream cheese, 1 1/2 T. Meijer mustard deli with horseradish and 2 T. finely chopped green onions; spread evenly over 4 (8 inch) La Tortilla Factory soft wrap multigrain.  Sprinkle 1 (7oz) bottle Mancini roasted red bell peppers, drained, chopped over cheese mixture.  Top evenly with 1/2 lb. thin slices of MOM Roast Beef  and green leaf lettuce.  Roll up tightly, cut each roll in half and wrap in plastic wrap and refrigerate until ready to serve).

Serve with:
Dole Italian Salad
Wishbone Salad Dressing (your choice)
Del Monte Fruit Cup

• 424 calories
• 50 g carbohydrate
• 13 g fat
• 16 g fiber

Friday
Cod with Lime & Coconut (Preheat oven to 350 degrees.  Sprinkle 1 1/4 lb. cod fillets with salt and pepper; place in 11x7x 2 inch glass baking dish.  Drizzle with 1 1/2 t. lime juice.  Heat 1 T. Meijer olive oil in large skillet over medium heat.  Add 1 1/2 c. chopped leek(white and pale green parts only; about 1 large) and 2 garlic cloves, minced; saute 7 minutes.  Add 1/2 c. lite coconut milk and 2 1/2 t. lime juice; boil until thick, about 4 minutes.  Stir in 1 t. grated lime peel.  Spoon sauce over fish.  Bake until fish is just opaque in center, about 20 minutes.  Transfer to platter.  Whisk juices in baking dish.  Spoon around fish; top with 1/3 c. chopped fresh cilantro).

Serve with:
Hodgson Mill Whole Wheat Couscous
Meijer Cut Green Beans
Fresh Nectarine

• 400 calories
• 42 g carbohydrate
• 6 g fat
• 5 g fiber

Saturday - 4th of July
Grilled Pork Western Style  Ribs with Sweet Baby Ray Sauce

Serve with:
Grilled Sweet Corn
Creamy Fruit Parfait (Peel 3 bananas and slice them into rounds.  Keep the round frozen until you are ready to make and eat.  In a blender put 1/2 c. Dannon plain nonfat yogurt and 2 T. Meijer honey and blend until mixed.  Then add the banana rounds and process until smooth.  Put some banana yogurt in the bottom of each parfait glass.  Add some sliced strawberries and some blueberries.  Add more cream and more berries until all your supplies are used up.  Garnish with crushed Nabisco reduced fat nilla wafers).

• 453 calories
• 54 g carbohydrate
• 18 g fat
• 7 g fiber

SHOPPING LIST

Grocery

• Wishbone Salad Dressing (your choice)
• Patak's Original Mild Spicy Ginger & Garlic Marinade & Grill Sauce (in ethnic aisle)
• Riceland Jasmine Rice
• Meijer Mustard Deli with Horseradish
• La Tortilla Factory Soft Wrap Multigrain
• 1 (7oz) bottle Mancini Roasted Red Bell Peppers
• Meijer Honey
• Nabisco Reduced Fat Nilla Wafers
• Lite Coconut Milk (in ethnic aisle)
• Hodgson Mill Whole Wheat Couscous
• 1 lb. Barilla Medium Shells
• Meijer Vegetable Oil
• Meijer Olive Oil
• Miracle Whip Light Dressing
• Del Monte Fruit Cup
• A.1. Thick & Hearty Steak Sauce
• Sweet Baby Ray Sauce

Dairy

• Dannon Plain Nonfat Yogurt
• Meijer 1/3 Less Fat  Cream Cheese
• Kraft 2% Milk Singles
• Meijer Skim Milk
• Meijer Grated Parmesan Cheese

Deli/Bakery

• Italian Bread
• 1/2 lb. Markets of Meijer Roast Beef
• French Bread Baguette

Frozen

• Green Giant Honey Glazed Carrots
• Green Giant Chopped Spinach
• Meijer Cut Green Beans

Meat

• 4 Chicken Thighs
• Meijer Seasoned Boneless Pork Loin Fillets
• Pork Western Style Ribs
• 1 1/4 lb. Cod Fillets
• 1 lb. Extra Lean Ground Beef

Produce

• Seedless Watermelon
• Organic Romaine Hearts
• Peaches
• Potatoes
• Organic Broccoli
• Organic Blackberries
• Organic Raspberries
• Green Onions
• Green Leaf Lettuce
• Dole Italian Salad
• Nectarine
• Leeks
• Limes
• Sweet Corn
• Bananas x 3
• Strawberries
• Blueberries
• Onion
• Red Onion
• Zucchini
• Tomato on the Vine
• Italian Flat Leaf Parsley

Pantry Items:

• Garlic Cloves
• Hot Red Pepper Flakes

RECIPES

Steakhouse Cheeseburgers - Makes 4 Servings

• 1/4 c. chopped tomatoes
• 1 T. Miracle Whip light dressing
• 1/4 c. A.1. Thick & Hearty steak sauce, divided
• 1 french bread baguette (16 to 20 in)
• 1 lb. extra lean ground beef
• 1/4 c. chopped onions
• 4 Kraft 2% milk singles

Heat grill to medium-high heat.  Combine tomatoes, dressing and 1/2 t. sauce.  Cut baguette lengthwise in half, then cut crosswise into 4 pieces.  Mix meat, onions and remaining steak sauce.  Shape into 4(1/2 inch thick) oval patties.   Grill 4 minutes on each side or until done (160 degrees); top with singles.  Add baguettes, cut sides down, to grill.  Grill 1 minute or until baguettes are lightly toasted and singles are melted.  Fill baguettes with cheeseburgers; top with tomato mixture.

• Calories: 440
• Total fat: 11 g
• Protein: 33 g
• Carbohydrate: 48 g
• Sodium: 1080 mg
• Cholesterol: 80  mg
• Fiber: 2 g

Tomato, Corn & Zucchini Primavera - Makes 6 Servings

• 1 lb. Barilla medium shells, uncooked
• 1 T. Meijer vegetable oil
• 1 clove garlic, minced
• 1 medium red onion, chopped
• 2 c. chopped zucchini
• 2 c. chopped fresh tomato on the vine
• 1 c. fresh corn or Meijer frozen corn thawed
• 1/2 t. hot red pepper flakes
• 1 c. Meijer skim milk
• 1/2 c. Meijer grated parmesan cheese
• 1/4 c. minced Italian flat leaf parsley
• salt and pepper to taste

Prepare pasta according to package directions; drain.  Heat the oil in a large skillet.  Add the garlic, red onion and zucchini and cook over medium-high heat until the garlidc and onion are golden.  Reduce heat to medium and add the tomato, corn, red pepper flakes, skim milk and parmesan cheese.  Stir until the cheese is melted and the vegetables are hot.  Add the pasta and parsley and mix thoroughly.  Season with salt and pepper to taste.

Recipe adapted from www.lowfatlifestyle.com

• Calories: 398
• Total fat:  6 g g
• Protein:  16 g
• Carbohydrate:  70 g
• Sodium:  163 mg
• Cholesterol: 6  mg
• Fiber:  4 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.