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 

Broiled Top Round Steaks

Serve with:
Uncle Ben's Ready Whole Grain Brown Rice
Black Bean & Corn Salad (See recipe section)
Fresh Green Grapes

• 550 calories
• 75 g carbohydrate
• 11 g fat
• 14 g fiber

Meatless Monday       

Chipotle Tomato Pasta (See recipe section)

Serve with:
Dole Leafy Romaine Salad with Cherry Tomatoes sprinkled with Athenos Crumbled Reduced-Fat Feta Cheese
Marzetti's Salad Dressing (your choice)
Paesano Bread
Fresh Cherries

• 492 calories
• 80 g carbohydrate
• 11 g fat
• 5 g fiber

Tuesday    

Turkey Burgers (Prepare grill for medium-hot heat.  In bowl, combine 1 lb. Meijer Ground Turkey, 1/4 c. Sweet Baby Ray's barbecue sauce, and 2 T. Meijer bread crumbs; mix well.  Divide mixture into 4 portions and shape into patties.  Brush grill rack with oil.  Place patties on grill.  Grill 4 minutes on each side or until browned and meat is no longer pink and thoroughly cooked.  Serve patties with Deli Coleslaw in 4 hamburger buns).

Serve with:
Dole Southwest Salad
Marzetti's Salad Dressing (your choice)
Del Monte Fruit Cups

• 497 calories
• 46 g carbohydrate
• 22 g fat
• 2 g fiber

Wednesday     

Skillet Chicken & vegetable Parmesan (Mix 1/4c. Kraft Light Zesty Italian Dressing and 2 cloves garlic, minced in large skillet.  Cook on medium heat 1 min.  Add 4 small boneless skinless chicken breast halves(1 lb.); season with 3/4 t. of dried basil and pepper.  Cook 4 to 5 minutes on each side or until chicken is cooked through (165 degrees).  Add 1 pkg. (10oz) frozen Meijer mixed vegetables, thawed to skillet; sprinkle with remaining 1/4 t. dried basil.  Cook 2 to 3 minutes or until vegetables are heated through, stirring occasionally.  Sprinkle with 2 T. Kraft grated parmesan cheese).

Serve with:
Pasta Roni
Fresh Apricots
Ben & Jerry Cups

• 494 calories
• 54 g carbohydrate
• 14 g fat
• 3 g fiber

Thursday         

Steamed Cod Fillets (In a large skillet, combine 3 T. Marukan rice vinegar, 2 T. Kikkoman less sodium soy sauce, and 2 T. fresh ginger, finely grated.  Season both sides of cod with salt and pepper; place in skillet with vinegar mixture.  Bring to a boil; reduce heat to a gently simmer.  Cover and cook until fish is almost opaque throughout, 6-8 minutes).

Serve with:
Uncle Ben's Ready Long Grain & Wild Rice
Green Giant Cut Green Beans
Fresh Sliced Peaches
Kings Hawaiian Rolls

• 425 calories
• 57 g carbohydrate
• 3 g fat
• 6 g fiber

Friday      

Cool Tuna Wraps (In a small bowl, whisk together 2 T. lime juice, 2 T. Kraft fat free mayonnaise, 1 T. Kikkoman Less sodium soy sauce, and 1 T. sugar.  Add 3 c. shredded cabbage, 1 shredded carrot, 3 green onions thinly sliced, 2 T. chopped fresh cilantro and 1 (6oz) can Bumble bee water packed tuna, drained and flaked to soy sauce mixture and toss.  Cut 1 red bell pepper into strips.  For each wrap, spread 6 Meijer flour tortillas with 1 T. of mayonnaise.  Top evenly with 1/2 c. tuna mixture.  Cover with 2 or 3 spinach leaves and 4 bell pepper strips on each tortilla.  Roll up tortilla and cut diagonally in half).

Serve with:
Greenhouse Cucumbers with Sliced Vidalia Onions
Marzetti Salad Dressing (your choice)
Fresh Nectarines
Meijer Yogurt Cup

• 403 calories
• 59 g carbohydrate
• 13 g fat
• 10 g fiber

Saturday           

Grilled Honey Lime Pork Chops (Combine 1/4 c. lemon juice, 1/4 c. Meijer honey, 2 T. Kikkoman Less sodium soy sauce, 1 T. Holland House sherry cooking wine and 2 garlic cloves, minced in a small bowl.  Place 4 (4oz) boneless pork chops in a shallow baking dish; pour marinade over pork.  Cover and refrigerate 4 hours or overnight.  Remove pork from marinade.  Heat remaining marinade in small saucepan over medium heat to a simmer.  Grill pork over medium heat 12 to 15 minutes, turning once during cooking and basting with marinade, until meat thermometer reads 155 to 160 degrees).

Serve with:
Grilled Sweet Corn
Personal Seedless Watermelon

• 459 calories
• 65 g carbohydrate
• 11 g fat
• 4 g fiber

SHOPPING LIST

Grocery

• Uncle Ben's Ready Whole Grain Brown Rice
• Uncle Ben's Ready Long Grain & Wild Rice
• Pompeian Balsamic Vinaigrette
• Sweet Baby Ray's Barbecue Sauce
• Meijer Bread Crumbs
• Swanson 100% Fat Free Vegetable Broth
• Embasa Chipotle Peppers in Adobo Sauce (in ethnic aisle)
• Barilla Plus Multigrain Penne Pasta
• 2 (15 oz) can Bush's Black Beans
• 2(15 ox) can Green Giant Whole Sweet Kernel Corn
• Del Monte Fruit Cups
• Kraft Light Zesty Italian Dressing
• Pasta Roni
• Marukan Rice Vinegar
• Kikkoman Less Sodium Soy Sauce
• Green Giant Cut Green Beans
• Kraft Fat Free Mayonnaise
• 1 (6oz) can Bumble Bee Tuna packed in water
• Meijer Flour Tortillas
• Meijer Honey
• Holland House Sherry Cooking Wine

Dairy

• Kraft Grated Parmesan Cheese
• Meijer Yogurt Cup

Deli/Bakery

• Kings Hawaiian Rolls
• Paesano Bread
• Deli Coleslaw
• Hamburger Buns

Frozen

• 1 (10 oz) pkg of Meijer Frozen Mixed Vegetables
• Ben & Jerry's Cups

Meat

• 1 lb. Choice Top Round Steaks
• 4 Boneless Skinless Chicken Breast
• 4 (4oz) Boneless Pork Chops
• 1 lb. Meijer Ground Turkey

Produce

• Cilantro
• Basil Leaves
• Light Firm Tofu
• Green Grapes
• Cherry Tomatoes
• Cherries
• Athenos Crumbled Reduced-Fat Feta Cheese
• Green Onion
• Vidalia Onion
• Red Bell Pepper x 2
• Dole Leafy Romaine Salad
• Dole Southwest Salad
• Marzetti's Salad Dressing (your choice)
• Apricots
• Ginger
• Peaches
• Limes
• Cabbage
• Carrots
• Spinach
• Greenhouse Cucumbers
• Nectarines
• Lemons
• Sweet Corn
• Personal Seedless Watermelon

Pantry Items:

• Dried Oregano
• Dried Basil
• Garlic Cloves
• Ground Cayenne Pepper
• Ground Cumin

RECIPES

Chipotle Tomato Pasta- Makes 6 Servings

• 12 oz uncooked Barilla Plus Multigrain Penne pasta
• 1 (12 oz package) light firm tofu, drained
• 1/4 c. sun-dried tomatoes
• 1/4 c. Swanson 100% fat free vegetable broth
• 1 t. dried oregano
• 1 t. dried basil
• 1 or 2 Embasa chipotle peppers in adobo sauce
• 1/2 t. salt
• 2 cloves garlic, minced
• fresh basil leaves, shredded
• Kraft Parmesan cheese, freshly grated (optional)

In a blender container, combine tofu, tomatoes, broth, oregano, basil, peppers, garlic and salt.  Cover and blend until nearly smooth.  Toss with hot cooked pasta prepared according to package direction.  Garnish with shredded basil leaves and parmesan cheese if desired.  Serve immediately.

• Calories 260
• Total fat: 3 g
• Carbohydrate: 45 g
• Protein: 13 g
• Cholesterol: 0 mg
• Sodium: 245 mg
• Fiber:3 g

Black Bean & Corn Salad- Makes 6 Servings

• 1/2 c. Pompeian Balsamic Vinaigrette
• 1/4 t. black pepper
• 1 T. minced cilantro
• 1/4 t. ground cayenne pepper or to taste
• 1/4 t. ground cumin
• 2 (15oz) cans Bush's black beans, rinsed and drained
• 2 (15oz) cans Green Giant whole sweet kernel corn, drained
• 1/2 c. chopped green onion
• 1/2 c. chopped vidalia onion
• 1/2 c. chopped red bell pepper

In a small bowl, mix together vinaigrette, pepper, cilantro, cayenne pepper, and cumin.  Set dressing aside.  In a large bowl, stir together beans, corn, onion, green onions and red bell pepper.  Toss with dressing.  Cover and refrigerate overnight or for several hours.  Toss again before serving.

Recipe adapted from www.lowfatlifestyle.com

• Calories: 230
• Total fat: 2 g
• Carbohydrate: 45 g
• Protein: 11 g
• Cholesterol:0 mg
• Sodium: 1020 mg
• Fiber: 11 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.