** Important Information for Chicago and Indianapolis Meijer Shoppers ** Menus, shopping lists and recipes found on Meijer Healthy Living are created based on the items on sale for the week starting on Sunday in most cities. Due to Chicago and Indianapolis area price schedule of Thursday advertisements, please refer to archived menu, shopping list, and recipes from the prior week.

Wouldn’t it be great if someone planned your weekly dinner menus for you and provided a complete shopping list? You’re in luck! As a Meijer Healthy Living Advisor I will be giving you a weekly, family pleasing menu that is quick, easy and healthier than eating out. In addition, most of the menu items are on sale at Meijer this week so you’ll also save money. Simply print the menu and shopping list and you’re ready to go to Meijer.

Post the menu on your refrigerator and every night you’ll know what’s for dinner and have the ingredients on hand. I hope our quick and healthy menus make at least one part of your life much easier!

Cheryl Bell, MS RD LDN CHE
Healthy Living Advisor
Providing simple solutions for a healthier life…

**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.: ½ cup vegetable or fruit; 1 piece of fresh fruit; 1 cup salad; 2 T. salad dressing; 1 roll or slice of bread; ½ cup rice or potatoes; 1 cup 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
Garlic-Roasted Ham (Heat oven to 300° F. Using the tip of a paring knife, cut slits in a 3-4 lb ham roast. Insert 1 T chopped garlic into slits. Stir together ⅓ c molasses and 2 t ground black pepper in small bowl. Spread molasses mixture over ham. Wrap ham with heavy-duty foil. Place foil-wrapped ham in roasting pan. Roast for 1½ -2 hours or until internal temperature as measured with a meat thermometer is 140° F. (about 15-18 minutes per pound.)

Serve with:
• Baked Red Potatoes
• Fresh Asparagus- steamed
• Cantaloupe Slices
• Meijer Fat Free Milk

525 calories
17 g fat
60 g carbohydrate
6 g fiber

Monday – Marvelously Meatless
Bush’s Backyard Bean Burgers (listed in recipe section)

Serve with:
• Bi-Colored Sweet Corn - steamed
• Frozen Green Grapes
• Meijer Fat Free Milk

545 calories 
5 g fat
90 g carbohydrate
16 g fiber

Tuesday
Chicken Caesar Salad (Prepare one bag of Dole Light Caesar Salad kit. Add some sliced red peppers and portabella mushrooms and cherry tomatoes. Divide salad onto 4 individual dinner plates. Top each salad with ½ c shredded Meijer Deli Rotisserie Chicken meat. Add seasoned croutons and shredded Parmesan cheese.)

Serve with:
• Fresh Watermelon Chunks
• Meijer Bakery Multi-Grain French Bread
• Yoplait Light Yogurt

515 calories
10 g fat
66 g carbohydrate
6 g fiber

Wednesday – Super Quick and Easy
Soft Tacos (Warm 18 oz tub of Chi Chi’s Beef, Rice and Beans. Per taco, spoon ½ c of beef mixture into a Meijer soft 6 in tortilla. Top with chopped Romaine lettuce, Kraft 2% Milk Reduced Fat Mexican Shredded cheese, and chopped tomatoes.)

Serve with:
• Bird’s Eye Steamfresh Broccoli, Cauliflower, and Carrots
• Dole Mandarin Orange Bowls
• 1 Kellogg Rice Crispy Treat
• Meijer Fat Free Milk

540 calories
12 g fat
72 g carbohydrate
7 g fiber

Thursday
Grilled/Broiled Chicken Kabob

Serve with:
• Lipton Whole Grain Chicken and Broccoli Rice Side
• Bird’s Eye Steamfresh Broccoli - microwaved
• Dole Tropical Fruit Bowls
• Yoplait Light Yogurt

510 calories
6 g fat
60 g carbohydrate
6 g fiber

Friday
Roasted Garlic and Red Pepper Salmon Steaks (Sprinkle salmon steaks with McCormick Roasted Garlic and Red Pepper Signature Blend and gently rub into the fish. Preheat a greased broiler rack. Place salmon steaks on a broiler rack sprayed with Meijer nonstick cooking spray and place under broiler, about 2 to 3 inches from heat source. Broil for about 3 minutes. Turn salmon steaks and broil for 4 to 5 minutes longer. Fish should be lightly browned and will flake easily with a fork.)

Serve with:
• Lipton Whole Grain Sesame Chicken Rice
• Bird’s Steamfresh Sweet Peas - microwaved
• Broiled Pineapple Slices (Place sliced pineapple and place on broiler pan. Place broiler on high. Mix ¼ c Meijer brown sugar, 4 T melted Meijer butter, and ½ t Meijer cinnamon. Spoon onto pineapple and broil for 4-5 min.)
• Yoplait Light Yogurt

520 calories
12 g fat
65 g carbohydrate
7 g fiber

Saturday
Smothered Sirloin Steak in Parmesan-Peppercorn Sauce (Listed in recipe section) Demo recipe at Meijer (Knapp Corner in Grand Rapids) this week.

Serve with:
• Barilla Plus Pasta topped with Barilla Pasta Sauce
• Bird’s Eye Steamfresh Green Beans - microwaved
• Fresh Strawberries topped with Cool Whip Light
• Meijer Fat Free Milk

580 calories
10 fat 
75 carbohydrate
9 fiber

Wine Choice: Finca La Linda Cabernet