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
Grilled Boneless Pork Chop

Serve with:
Hodgson Mill Whole Wheat Couscous with Sliced Almonds
Apple Slaw (See recipe section)

• 415 calories
• 41 g carbohydrate
• 7 g fat
• 8 g fiber

Meatless Monday
Avocado, Tomato & Cheese Sandwich (Spread mashed avocado on 1 slice of whole wheat bread then top with slices of ripe tomatoes, slice of provolone cheese and Romaine lettuce leaf.  Then top with second slice of bread).

Serve with:
Campbell's Chunky Soup
Pomegranate & Banana Salad (Mix together the juice of 2 limes and 1 T. Meijer brown sugar.  Score and seed 2 pomegranates freeing the seeds.  Mound the pomegranate seeds in the center of the salad plates and slice 3 bananas and place around the perimeter of the seeds.  Drizzle with the prepared lime dressing and serve).

• 539 calories
• 66 g carbohydrate
• 24 g fat
• 11 g fiber

Tuesday
Rotisserie Chicken

Serve with:
Homemade Mashed Potato
Steamed Broccoli
Cantaloupe Chunks

• 400 calories
• 35 g carbohydrate
• 17 g fat
• 10 g fiber

Wednesday
Broiled Tip Steak

Serve with:
Uncle Ben's Long Grain & Wild Rice
Romaine Heart Salad
Meijer Salad Dressing (your choice)
Fresh Sliced Apple

• 402 calories
• 35 g carbohydrate
• 13 g fat
• 6 g fiber

Thursday
Pork Backribs

Serve with:
Baked Potato
Green Giant Baby Sweet Peas
Avocado & Grapefruit Salad (Combine 1/4 c. Meijer nonfat plain yogurt, 2 T. Meijer dijon mustard and 1 T. Meijer honey in a bowl.  Add 2 grapefruits, sliced in half across segments and 1 small ripe avocado, peeled and seeded and sliced to the bowl with the dressing and toss.  Place on serving platter 1/2 small head of Romaine Hearts.  Spoon grapefruit and avocado on lettuce).

• 593 calories
• 51 g carbohydrate
• 25 g fat
• 15 g fiber

Friday
Grilled Catfish (Combine 2 T. Meijer olive oil, juice of 1 lemon, 1/2 t. Meijer Dijon mustard, 1 T. Meijer worcestershire sauce, 1/2 t. salt and 1/2 t. paprika in a small bowl.  Place fish under broiler and cook 4-5 minutes on each side, basting frequently with the sauce).

Serve with:
Uncle Ben's Whole Grain Brown Rice
Dole Salad with Sliced Tomato
Meijer Salad Dressing (your choice)
Fresh Sliced Pear
Meijer Yogurt

• 488 calories
• 48 g carbohydrate
• 17 g fat
• 8 g fiber

Saturday
Scary Skillet Sheppard's Pie (See recipe section)

Serve With:
Ghosts in the Graveyard (See recipe section)
Hot Spiced Witches' Brew (Add 3 c. boiling water to 1 pkg. (6 oz) JELL-O orange flavor gelatin mix in large bowl; stir 2 minutes until completely dissolved.  Stir in 1 qt. (4 c.) boiling Meijer apple juice.  Serve in mugs with cinnamon sticks).

• 620 calories
• 74 g carbohydrate
• 25 g fat
• 3 g fiber

SHOPPING LIST

Grocery

• Hodgson Mill Whole Wheat Couscous
• Whole Wheat Bread
• Campbell's Chunky Soup
• Meijer Brown Sugar
• Uncle Ben's Whole Grain Brown Rice
• Uncle Ben's Long Grain & Wild Rice
• Meijer Salad Dressing (your choice)
• Meijer Dijon Mustard
• Meijer Honey
• Meijer Olive Oil
• Meijer Worcestershire Sauce
• Meijer Apple Juice
• 1 pkg. (6 oz) JELL-O Orange Flavor Gelatin Mix
• 2 pkg. (3.9 oz each) JELL-O Chocolate Instant Pudding
• Meijer Sugar
• Beef Gravy Mix
• Instant Potato Flakes
• Oreo Cookies
• Cameo Creme Sandwich Cookies
• Decorating Gel
• Candy Pumpkins
• Candy Corn

Dairy

• Provolone Cheese
• Meijer Nonfat Plain Yogurt
• Meijer Yogurt
• Meijer Reduced Fat Sour Cream
• Philadelphia Cream Cheese
• Meijer 1% Milk
• Kraft Grated Parmesan Cheese

Frozen

• Green Giant Baby Sweet Peas
• Meijer Mixed Vegetables
• COOL WHIP Whipped Topping

Meat

• 4 Boneless Pork Chops
• 1 lb. Certified Angus Beef Tip Steak
• 1 lb. Pork Backribs
• 1 lb. Ground Chuck

Produce

• Apples
• Almonds
• Avocado
• Grapefruit x 2
• Tomatoes on the Vine
• Romaine Hearts
• Lemon
• Limes
• Pomegranate x 2
• Bananas x 3
• Rotisserie Chicken
• Potatoes
• Organic Broccoli
• Cantaloupe
• Dole Salad
• Pears
• Cabbage

Pantry Items:

• Paprika
• Cinnamon Sticks
• Ground Mustard

Recipes

Apple Slaw - Makes 8 Servings

1/4 c. Meijer reduced fat sour cream
2 T. Meijer sugar
1/2 t. salt
1/2 t. pepper
1 t. ground mustard
2 lb. unpeeled apples, julienned
2 T. lemon juice
1 large head cabbage, julienned

In a large bowl, combine the sour cream, sugar, salt, pepper and ground mustard.  Mix well, cover, and chill for 1 hour.  Toss the apples with the lemon juice.  Combine the apples and cabbage and mix well.  Just before serving, add the dressing and toss).

Recipe adapted from Healthy Soul Food Cooking Cookbook

Calories: 114
Total fat: 1 g
Cholesterol: 3 mg
Sodium: 173 mg
Carbohydrate: 26 g
Protein: 2 g
Fiber: 6 g

Scary Skillet Sheppard's Pie - Makes 6 Servings

1 pkg. (16 oz) Meijer frozen mixed vegetables
1 lb. ground chuck
1 c. beef gravy
4 oz. (1/2 of 8 oz pkg.) Philadelphia cream cheese, cubed
1 c. Meijer 1% milk, divided
1 c. water
2 c. instant potato flakes
1/4 c. Kraft grated parmesan cheese

Cook vegetables as directed on package.  Meanwhile, brown meat in large skillet; drain.  Stir in gravy; simmer until heated through, stirring occasionally.  Microwave cream cheese and 1/4 c. milk in medium microwaveable bowl on high 30 second; beat with whisk until smooth.  Gradually whisk in remaining milk and water.  Microwave 2 1/2 minutes or until hot, stirring after each minute.  Stir in potato flakes and parmesan until well blended.  Spoon into resealable plastic bag; cut 1 corner from bottom of bag.  Remove 12 peas from mixed vegetables; stir remaining vegetables into meat mixture.  Squeeze potato mixture into 6 mounds on meat mixture to resemble ghosts.  Add 2 of the reserved peas to each for the eyes.

Recipe adapted from www.kraftfoods.com

Calories: 370
Total fat: 18 g
Cholesterol: 80 mg
Sodium: 480 mg
Carbohydrate:  g
Protein: 23 g
Fiber: 3 g

Ghosts in the Graveyard - Makes 18 Servings

2 pkg. (3.9 oz each) JELL-O Chocolate Instant Pudding
2 c. cold Meijer 1 % milk
1 tub (12 oz) COOL WHIP whipped topping, thawed, divided
15 Oreo cookies, crushed (about 1 1/2 c.)
Assorted decorations: 3 Cameo creme sandwich cookies, decorating gel
5 candy pumpkins, 10 candy corn pieces

Beat pudding mixes and milk in large bowl with whisk 2 minutes.  Let stand 5 minutes.  Stir in 3 c. COOL WHIP and half the cookie crumbs.  Spread into 13x9 inch dish; sprinkle with remaining crumbs.  Refrigerate 1 hour.  Meanwhile, decorate creme sandwich cookies with decorating gel to resemble tombstones.  Insert decorated cookies into top of dessert just before serving.  Add candies.  Drop large spoonfuls of remaining COOL WHIP onto dessert to resemble ghosts.

Recipe adapted from www.kraftfoods.com

Calories: 190
Total fat: 7 g
Cholesterol: 5 mg
Carbohydrate: 31 g
Sodium: 290 mg
Protein: 2 g
Fiber: 1 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.