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
Applesauce Stuffed Pork Tenderloin (Heat oven to 425 degrees.  Using a sharp knife, form a pocket in 2 pork tenderloins (1 lb. each) by cutting lengthwise slit down center of each almost to, but not through, bottom of each tenderloin.  Place tenderloins in shallow roasting pan.  In small bowl stir together 1/4 c. Meijer apple juice, 2/3 c. Motts applesauce, 1/4 c. dry roasted peanuts, finely chopped, 1/4 t. fennel seed, finely crushed, 1/4 t. salt and pepper.  Spoon mixture into pocket in each tenderloin.  Secure stuffed pockets with toothpicks.  Roast for 20 minutes until internal temperature on a thermometer reads 160 degrees and let stand 5 minutes before slicing to serve.

Serve with:
Lundberg Risotto
Meijer Cut Green Beans
Edys Ice Cream

• 432 calories
• 39 g carbohydrate
• 8 g fat
• 2 g fiber

Meatless Monday
Twice Baked Goat Cheese Potatoes (See recipe section)

Serve with:
Campbell Select Harvest Soup
Dole Leafy Romaine Salad
Meijer Salad Dressing (your choice)
Fresh Tangerines Segments

• 461 calories
• 67 g carbohydrate
• 15 g fat
• 4 g fiber

Tuesday
Western Style Ribs

Serve with:
Homemade Mashed Potatoes
Kale with Apples & Mustard (Heat 1 T. Meijer olive oil in a Dutch oven over medium heat.  Add 1 1/2 lb. kale, ribs removed, coarsely chopped and cook, tossing with two large spoons, until bright green, about 1 minute.  Add 2/3 c. water, cover and cook, stirring occasionally, for 3 minutes.  Stir in 2 granny smith apples, sliced; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.  Meanwhile whisk 2 T. Meijer cider vinegar,  4 t. whole grain mustard, 2 t. Meijer brown sugar and salt in a small bowl.  Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes).

• 486 calories
• 33 g carbohydrate
• 19 g fat
• 7 g fiber

Wednesday
Sweet & Sour Chicken Stir Fry (See recipe section)

Serve with:
Meijer Instant White Rice
Fresh Apple Slices

• 440 calories
• 57 g carbohydrate
• 11 g fat
• 6 g fiber

Thursday
Birdseye Voila Pasta Primavera with Chicken Dinner

Serve with:
Dole Field Greens Salad with Sliced Tomato
Meijer Salad Dressing (your choice)
Fresh Grapes

• 400 calories
• 47 g carbohydrate
• 15 g fat
• 3 g fiber

Friday
Lemon Pepper Catfish (Whisk together 2 T. lemon juice, 2 T. Meijer olive oil, 1-2 t. finely crushed black  peppercorns and 1/2 t. salt in a shallow dish.   Add 4 catfish fillets and turn to coat with marinade.  Cover and refrigerate for 30 minutes.  Preheat grill or broiler.  Broil fish on a lightly oiled rack, turning once, until the fish is opaque, about 10 minutes per inch of thickness.  Serve with lemon wedges).

Serve with:
Uncle Ben's Whole Grain Brown Rice
Meijer California Style Vegetables
Fresh Strawberries

• 455 calories
• 52 g carbohydrate
• 16 g fat
• 9 g fiber

Saturday
Beef Stew (See recipe section)

Serve with:
Fruit Frenzy
Italian Bread

• 527 calories
• 42 g carbohydrate
• 11 g fat
• 5 g fiber

SHOPPING LIST

Grocery

• Meijer Apple Juice
• Mott's Applesauce
• Lundberg Risotto
• Campbell's Select Harvest Soup
• Meijer Instant White Rice
• Meijer Salad Dressing (your choice)
• Meijer Olive Oil
• Uncle Ben's Ready Whole Grain Brown Rice
• Meijer All Purpose Flour
• Red or White Wine
• Swanson Reduced Sodium Beef Broth
• Kraft Sweet n' Sour Sauce
• Kraft Balsamic Vinaigrette Dressing
• Kikkoman Less Sodium Soy Sauce (in ethnic aisle)
• Meijer Cider Vinegar
• Meijer Brown Sugar
• Whole Grain Mustard

Dairy

• Meijer Low Fat Cottage Cheese

Deli/Bakery

• Italian Bread

Frozen

• Meijer Cut Green Beans
• Meijer California Style Vegetables
• Meijer Broccoli Florets
• Edy's Ice Cream
• Birdseye Voila Pasta Primavera with Chicken

Meat

• 2 Pork Tenderloins (1 lb. each)
• 1 lb. Western Style Ribs
• 4 Catfish Fillets
• 4 lbs. Choice Chuck Roast
• 1 lb. Boneless Skinless Chicken Breast

Produce

• Meijer Peanuts
• Dole Leafy Romaine Salad
• Dole Field Greens Salad
• Tangerines
• Russet Potatoes
• Apples
• Grapes
• Lemon
• Strawberries
• Fruit Frenzy
• Creamy Goat Cheese
• Green Onions
• Fresh Flat Leaf Parsley
• Onions
• Mushrooms
• Yellow Pepper
• Kale
• Granny Smith Apples x 2

Pantry Items:

• Fennel Seeds
• Black Peppercorns
• Bay Leaves
• Garlic Cloves

RECIPES

Twice Baked Goat Cheese Potatoes - Makes 6 Servings

6 russet potatoes (6-8 oz each), scrubbed
1 T. Meijer extra virgin olive oil
salt & freshly ground pepper to taste
3/4 c. Meijer low fat cottage cheese
4 oz creamy goat cheese, cut into pieces
1/3 c. chopped green onions
2 T. chopped fresh parsley

Pierce potatoes with a fork and wrap each one in a double thickness of microwave safe paper towel. Microwave on high for a total of 20 to 30 minutes, turning over and rearranging potatoes once, or until soft when pinched.  As soon as the potatoes are cool enough to handle, slice off top third (lengthwise) of each.  Scoop potato flesh into a mixing bowl, reserving potato skin shells.  Sprinkle oil over potato flesh, season with salt and pepper and mash with a potato masher.  Puree cottage cheese in a food processor.  Add goat cheese and process until smooth.  Scrape cheese mixture into mashed potatoes and mix with the potato masher.  Gently fold in green onions and parsley with rubber spatula.  Taste and adjust seasonings.  Mound potato filling into potato shells.  Use the tines of a fork to give the tops a decorative finish.  Set stuffed potatoes on a baking sheet or in a shallow baking dish and bake until golden and heated through, 30 to 40 minutes.  Serve hot.

Recipe adapted from www. eatingwell.com

Calories: 229
Total fat: 7 g
Cholesterol: 10 mg
Carbohydrate: 32 g
Sodium: 243 mg
Protein: 11 g
Fiber: 2 g

Beef Stew - Makes 6 to 8 servings

1/2 c. Meijer all purpose flour
1 t. salt
1 t. black pepper
4 lbs. Choice chuck roast, cut into 1 inch cubes
Olive oil
2 c. red or white wine
1 c. Swanson reduced-sodium beef broth
2 onions, sliced
1 c. sliced mushrooms
1 c. flat leaf parsley, minced
6 t. minced garlic
4 whole bay leaves

Mix flour, salt and pepper.  Dredge beef in flour.  Heat oil in skillet over medium heat until hot.  Sear beef on all sides, turning as it browns.  Transfer to slow cooker.  Add remaining ingredients and stir well to combine.  Cover; cook on low 4 to 6 hours or on high 2 to 3 hours.

Recipe adapted from www.crockpot.com

Calories: 395
Total fat: 11 g
Carbohydrate: 12 g
Cholesterol: 133 mg
Sodium: 491 mg
Protein: 46 g
Fiber: 3 g

Sweet & Sour Chicken Stir Fry -  Makes 4 Servings

1 T. Meijer olive oil
1 lb. boneless skinless chicken breast, cut into strips
1 yellow pepper, cut into strips
1/3 c. Kraft Sweet n' Sour sauce
1/4 c. Kraft balsamic vinaigrette dressing
2 T. Kikkoman less sodium soy sauce
2 c. Meijer frozen broccoli florets, thawed

Heat oil in large nonstick skillet on medium-high heat.  Add chicken and peppers; cook 8 minutes or until chicken is done, stirring occasionally.  Add sweet and sour sauce, dressing and soy sauce; mix well.  Stir in broccoli; cook 2 minutes or until heated through, stirring occasionally.  Serve over rice.

Recipe adapted from www.kraftfoods.com

Calories: 380
Total fat: 11 g
Carbohydrate: 42 g
Cholesterol: 65 mg
Sodium: 820 mg
Protein: 29 g
Fiber: 2 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.