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.

Meijer is now using NuVal! The NuVal system is an easy-to-use, science based food nutrition scoring system that helps you to quickly see the nutritional value of foods you're buying. It provides one simple score, from 1 to 100. The higher nutritional value, the higher the NuVal score. For more information go to www.nuval.com for more scores and category ranges.

Look for NuVal scores in this week's mealbox menus!

Enjoy this week's menu using products on sale. All meals are priced for a family of four. Costing is based on the ingredients and quantities used in each meal or recipe. Prices may vary by market area.

Sunday
Meijer Gourmet Stuffed Chicken Breasts- $5.49

Serve with:
Meijer Canned 100% Juice Pineapple- $1.00
Meijer Steamers- $1.00
Meijer Potatoes- $2.00

Total Cost: $9.49

• Calories: 508
• Total fat: 12 g
• Carbohydrate: 55 g
• Fiber: 8 g
• Protein: 27 g

Meatless Monday
Morning Star Veggie Corn Dogs- $3.00

Serve with:
Earthbound Farms Salad- $2.50
Dutch Apple Pie- $2.99
Meijer Fat- Free Milk (NuVal score 91)- $0.99

Total Cost: $9.48

• Calories: 458
• Total fat: 7 g
• Carbohydrate: 73 g
• Fiber: 7 g
• Protein: 18 g

Tuesday
Grilled Steaks (Family Pack Ground Top Round Steaks)- $3.99

Serve with:
Baked Red Potatoes (NuVal score 93)- $0.72
Broccoli (NuVal score 100)- $1.00
Meijer Low-Fat Cottage Cheese- $2.28 and Meijer Pineapple- $2.00

Total Cost: $9.99

• Calories: 600
• Total fat: 18 g
• Carbohydrate: 55 g
• Fiber: 11 g
• Protein: 40 g

Wednesday
Markets of Meijer Cobb Salad- $5.49

Serve with:
Meijer Greek Yogurt- $1.58 with Raspberries- $2.00
Meijer Canned NSA Green Beans (NuVal score 100)- $0.79

Total Cost: $9.86

• Calories: 500
• Total fat: 14 g
• Carbohydrate: 40 g
• Fiber: 6 g
• Protein: 22 g

Thursday
Grilled Pork Tenderloin (In a resealable plastic bag, marinate Pork Tenderloin- $3.49 in Ponzu Sauce- $1.39 for 2 hours or overnight. Grill on medium high heat for 10 minutes a side or until meat is cooked through and internal temperature reaches 160 degrees F. Let rest 5 minutes and slice).

Serve with:
Asparagus (NuVal score 100)- $1.99
Meijer Instant Long Grain Brown Rice- $1.06
Sliced Strawberries (NuVal score 100)- $1.66

Total Cost: $9.59

• Calories: 545
• Total fat: 8 g
• Carbohydrate: 53 g
• Fiber: 6 g
• Protein: 33 g

Friday
Autumn Tilapia Skillet- $6.89 (See recipe section)

Serve with:
Meijer Frozen Potatoes- $2.00
Grapes (NuVal score 91)- $0.99

Total Cost: $9.88

• Calories: 587
• Total fat: 5 g
• Carbohydrate: 53 g
• Fiber: 5 g
• Protein: 30 g

Saturday
Tangy Roasted Chicken Thighs- $4.48 (See recipe section)

Serve with:
Honeycrisp Apples (NuVal score 96)- $1.99
Meijer Fat-Free Milk- $0.99
Sauteed Spinach- $1.50
Baked Round White Potatoes (NuVal score 93)- $0.99

Total Cost: $9.95

• Calories: 489
• Total fat: 10 g
• Carbohydrate: 51 g
• Fiber: 8 g
• Protein: 38 g

SHOPPING LIST

Grocery

• Meijer Canned 100% Juice Pineapple
• Meijer Canned NSA Green Bean
• Ponzu Sauce
• Meijer Instant Long Grain Brown Rice
• 1 can Meijer Diced Tomatoes

Dairy

• Meijer Fat-Free Milk
• Meijer Low-Fat Cottage Cheese
• Meijer Greek YogurtDeli/Bakery

Deli/Bakery

• Dutch Apple Pie

Frozen

• Meijer Steamers
• Meijer Potatoes
• Morning Star Veggie Corn Dogs
• Meijer Potatoes

Meat

• Meijer Gourmet Stuffed Chicken Breasts
• Family Pack Ground Top Round Steaks
• Pork Tenderloin
• 4 Meijer Frozen Tilapia Fillets
• 4 Meijer chicken thighs and 4 Meijer chicken drumsticks

Produce

• Earthbound Farms Salad
• Red Potatoes
• Broccoli
• Markets of Meijer Cobb Salad
• Raspberries
• Asparagus
• Strawberries
• Matchstix Carrots
• Garlic
• Onion
• Grapes
• Thyme
• Lemon
• Honeycrisp Apples
• Spinach
• Round White Potatoes

Pantry Items:

Meijer Extra Virgin Olive Oil

Recipes

Autumn Tilapia Skillet- Serves 4

1 tbsp. Meijer Extra Virgin Olive Oil- on hand
1 cup Matchstix French Cut Cooking Carrots- $0.75
2 cloves garlic- $0.10
1 medium onion, halved and slices- $1.05
1 can Meijer Diced Tomatoes- $1.00
4 Meijer Frozen Tilapia Fillets, thawed- $3.99

In a large nonstick skillet heat oil over medium heat. Add carrot, garlic, and onion. Cook and stir 3 to 4 minutes or until onion is crisp-tender. Meanwhile, sprinkle fish lightly with salt and pepper to taste. Add tomatoes to skillet. Top with fillets. Cover. Cook over medium- low heat 12 to 15 minutes or until fish flakes with a fork.

Recipe adapted from TryFoods International

Calories: 407
Total fat: 4 g
Cholesterol: 21 mg
Sodium: 176 mg
Carbohydrate: 8 g
Fiber: 2 g
Protein: 28 g

Tangy Roasted Chicken Thighs- Serves 4

4 chicken thighs and 4 chicken drumsticks- $2.99
3 tbsp. Meijer Extra Virgin Olive Oil (on hand)
5 sprigs fresh thyme- $0.99
2 garlic cloves, smashed- $0.25
3/4 tsp. salt (on hand)
1/2 tsp. Ground Black Pepper (on hand)
4 lemon slices- $0.25

Move oven rack to upper third of oven. Preheat oven to 500 degrees F. In a large bowl toss chicken with oil, thyme, garlic, salt, and pepper. Arrange chicken pieces in a single layer in a shallow, heavy 21 X 17 inch baking pan. Bake chicken 10 minutes. Add lemon slices to pan and back 15 to 20 minutes more or until chicken is golden and cooked through. Serve chicken with lemon slices.

Recipe adapted from TryFoods International

Calories: 189
Total fat: 8 g
Cholesterol: 105 mg
Sodium: 557 mg
Carbohydrate: 1 g
Fiber: 0 g
Protein: 26 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.