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.

Sunday
Baked Ham

Serve with:
Maple-Roasted Sweet Potato (Preheat oven to 400 degrees.  Arrange 2 1/2 lb. sweet potatoes, peeled and cut into 1/2 inch pieces in an even layer in a 9x13 inch glass baking dish.  Combine 1/3 c. pure maple syrup, 2 T. butter, melted, 1 T. lemon juice, 1/2 t. salt and freshly ground pepper to taste in small bowl.  Pour the mixture over the sweet potatoes; toss to coat.  Cover and bake the sweet potatoes for 15 minutes.  Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more).
Steamed Asparagus Spears
Persimmon & Apple Salad (In a bowl, combine 1 T. Meijer orange juice, 1 T. sherry vinegar and 1 T. Meijer olive oil.  Add 3 apples, thinly sliced lengthwise, 3 persimmons, thinly sliced lengthwise and 1 T. toasted walnuts and mix to coat).

• 516 calories
• 55 g carbohydrate
• 21 g fat
• 8 g fiber

Meatless Monday
Freschetta Pizza topped with Sliced Mushrooms

Serve with:
Dole Salad
Ken's Salad Dressing
Fresh Grapefruit Segments

• 480 calories
• 55 g carbohydrate
• 23 g fat
• 3 g fiber

Tuesday
Mac & Cheese Lasagna (See recipe section)

Serve with:
Dole Salad
Ken's Salad Dressing
Vienna Bread
Fresh Grapes

• 612 calories
• 54 g carbohydrate
• 25 g fat
• 3 g fiber

Wednesday
Vegetable-Fried Brown Rice (See recipe section)

Serve with:
Dole Salad
Ken's Salad Dressing
Meijer Fat Free Milk
Fresh Sliced Pear

• 442 calories
• 63 g carbohydrate
• 12 g fat
• 8 g fiber

Thursday
Baked Chicken Breast

Serve with:
Barilla Pasta with Barilla Pasta Sauce
Citrus-Roasted Carrots (Preheat oven to 400 degrees.  Arrange 1 1/2 lb. carrots, trimmed, scrubbed in single layer on rimmed baking sheet.  Add 2 T. olive oil and 1 t. finely grated orange peel; sprinkle with salt and pepper and toss.  Pour 1/3 c. fresh orange juice over; cover tightly with foil.  Roast until crisp-tender, about 10 minutes.  Remove foil.  Increase oven to 450 degrees. Drizzle 1 1/2 T. Meijer honey over carrots.  Roast uncovered until carrots are tender and browned in spots, about 10 minutes longer.  Transfer carrots and any juices to platter).
Fresh Apple Slices dipped in Activia Yogurt

• 415 calories
• 47 g carbohydrate
• 6 g fat
• 6 g fiber

Friday
Pan-Seared Salmon (Heat a large, non-stick sauté pan over medium high heat. Brush the salmon fillets with the olive oil and season generously with salt and pepper. Place skin side down in the hot pan. Cook, without disturbing, until the skin is golden brown, 4 to 5 minutes. Turn the fillets over and continue cooking until just done, 2 to 3 minutes. Remove from heat and tent with foil to keep warm).

Serve with:
Hodgson Mill Whole Wheat Couscous mixed with Pomegranate Seeds
Meijer Broccoli Cuts
Dole Fruit Bowls

• 400 calories
• 35 g carbohydrate
• 11 g fat
• 9 g fiber

Saturday
Apple-Pecan Pork loin Medallions (See recipe section)

Serve with:
Knorr Rice
Meijer Cut Green Beans

• 598 calories
• 66 g carbohydrate
• 23 g fat
• 5 g fiber

SHOPPING LIST

Grocery

• Maple Syrup
• Sherry Vinegar
• Meijer Olive Oil
• Ken's Salad Dressing
• Barilla Pasta
• Barilla Pasta Sauce
• Meijer Honey
• Hodgson Mill Whole Wheat Couscous
• Dole Fruit Bowls
• Knorr Rice
• 1 pkg. (7 1/2 oz) Kraft Macaroni & Cheese Dinner
• PAM Non-Stick Cooking Spray
• Uncle Ben's Whole Grain Brown Rice
• La Choy Lite Soy Sauce (in ethnic aisle)
• Dynasty Sesame Oil (in ethnic aisle)
• Meijer Brown Sugar

Deli/Bakery

• Vienna Bread

Dairy

• Smart Balance Butter
• Meijer Orange Juice
• Meijer Fat Free Milk
• Activia Yogurt
• Kraft Shredded Low Moisture Part Skim Mozzarella Cheese
• Kraft Grated Parmesan Cheese
• Egg Beaters Original

Frozen

• Freschetta Pizza
• Meijer Broccoli Cuts
• Meijer Cut Green Beans
• Meijer Stir-Fry Vegetables

Meat

• 1 lb. Fresh Split Chicken Breast
• Butt Ham
• 1 lb. Salmon Fillets
• 1/2 lb. Certified Angus Beef Ground Round
• 1 lb. Boneless Pork Loin

Produce

• Sweet Potatoes
• Lemon
• Asparagus Spears
• Apples
• Persimmons
• Walnuts
• Mushrooms
• Dole Salad
• Grapefruit
• Grapes
• Pears
• Carrots
• Orange
• Pomegranate
• Pecans

Pantry Items:

• Garlic
• Ground Ginger

Recipes

Mac & Cheese Lasagna - Makes 4 Servings

1 pkg. (7 1/4 oz) Kraft Macaroni & Cheese Dinner
1 1/2 c. spaghetti sauce
1/2 lb. Certified Angus Beef Ground Round
1 c. Kraft Shredded low moisture part skim mozzarella cheese
2 T. Kraft grated parmesan cheese

Heat oven to 350 degrees.  Prepare Macaroni & Cheese Dinner, using the light prep directions on package.  Meanwhile, brown Certified Angus Beef ground round beef in skillet; drain.  Spoon half the dinner into lightly greased 8 inch square baking dish; top with layers of half each spaghetti sauce, meat and Kraft shredded cheese low moisture part skim mozzarella.  Repeat layers.  Sprinkle with Kraft grated parmesan cheese.  Bake 20 minutes or until heated through.

Recipe adapted from www.kraftfoods.com

Calories: 460
Total fat: 17 g
Cholesterol:65 mg
Sodium: 1180 mg
Carbohydrate: 46 g
Protein: 28 g
Fiber: 3 g

Vegetable Fried Brown Rice - Makes 4 Servings

PAM non-stick cooking spray
3/4 c. Egg Beaters original
1 bag (16 oz) Meijer frozen stir-fry vegetables, thawed
1 t. minced garlic
2 c. cooked brown rice, chilled
2 T. La Choy lite soy sauce
2 t. Dynasty sesame oil
1/4 t. ground ginger

Spray large nonstick skillet with cooking spray.  Heat over medium heat.  Add egg beaters; cook without stirring until edges and bottom begin to set.  Lift uncooked portion and gently turn to scramble.  Continue cooking until set.  Remove from skillet.  Cover and keep warm.  Spray skillet again with cooking spray.  Add vegetables and garlic; cook and stir 6 minutes, or until vegetables are crisp-tender.  Stir in rice, soy sauce, sesame oil and ginger; cook until heated through.  Stir in cooked egg beaters.

Recipe adapted from www.eggbeaters.com

Calories: 202
Total fat: 4 g
Cholesterol: 0 mg
Sodium: 393 mg
Carbohydrate: 31 g
Protein: 9 g
Fiber: 3 g

Apple-Pecan Pork Loin Medallions - Makes 4 Servings

1 lb. boneless pork loin
2 T. Smart Balance butter
1 (16 oz) can sliced apples, drained
1/4 c. Meijer brown sugar
1/2 c. chopped pecans

Trim fat from pork.  Cut pork into 1/2 inch thick slices.  Melt butter in a large skillet over medium-high heat until it sizzles.  Reduce heat to medium.  Arrange pork slices in skillet.  Cook for 2 minutes; turn slices.  Spoon apples over pork.  Sprinkle with brown sugar and pecans.  Cover and cook for 4 to 6 minutes more until internal temperature on a thermometer reads 160 degrees.

Recipe adapted from www.theotherwhitemeat.com

Calories: 498
Total fat: 23 g
Cholesterol: 93 mg
Sodium: 129 mg
Carbohydrate: 46 g
Protein: 26 g
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.