** 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
Pistachio Crusted Tilapia (listed in recipe section)

Serve with:
• Meijer Long Grain and Wild Rice
• Fresh Asparagus - steamed
• California Cherries
• Keebler Right Bite Cookies
• Meijer Fat Free Milk

650 calories
18 g fat
85 g carbohydrate
8 g fiber

Monday – Memorial Day Celebration
Burgers on the Grill (Use Certified Angus Beef Ground Round and make patties. Season with Meijer black pepper and sea salt. Serve on whole grain hamburger buns with fresh slices tomatoes, leaf lettuce, and onions)

Serve with:
• Meijer Baked Beans
• Meijer Deli Vinaigrette Cole Slaw
• Meijer Bakery Angel Food Cake topped with Sliced Strawberries
• Crystal Light Lemonade

Enjoy the holiday by celebrating the current and past service men and women. Don’t forget to watch portion sizes of all of the delicious foods available. Gather your family and friends together to go for a swim, long walk, bike ride, or play a game of Frisbee football to balance out the celebration.

Tuesday - Meatless
Rosetto Whole Wheat Cheese Ravioli with Raju Pasta Sauce

Serve with:
• Earthbound Farms Baby Spinach Salad with sliced red onions and grape tomatoes with Hidden Valley Light Ranch Salad Dressing
• Kraft Handi-Snack Chocolate Pudding with Sliced Bananas
• Meijer Fat Free Milk

575 calories
10 g fat
90 g carbohydrate
8 g fiber

Wednesday – Super Quick and Easy
Gourmet Grilled Turkey Sandwiches (Spread Alouette Light Garlic and Herbs spreadable cheese on one slice of Baker’s Inn whole wheat bread. Top cheese with 2 oz of Sara Lee deli turkey breast. Heat a nonstick skillet over medium heat. Lightly brush the outside of sandwich with Meijer olive oil. Place sandwich in skillet and cook until bread is toasted and cheese is melted. )

Serve with:
• Baby Carrots with Marzetti’s Light Veggie Dip
• Apple Sweet Apple Slices
• Yoplait Fiber One Yogurt

580 calories
12 g fat
75 g carbohydrate
15 g fiber

Thursday
Simple Layered Fiesta Salad (Listed in recipe section) Demo recipe at Meijer (Knapp Corner in Grand Rapids) this week.

Serve with:
• Honey Dew Melon Slices
• Meijer Fat Free Milk

580 calories
19 g fat
65 g carbohydrate
11 g fiber

Friday
Jennie-O Fresh Italian Sausage on Meijer Light Wheat Hot Dog Bun

Serve with:
• Meijer Steak Fries - Baked
• Meijer Broccoli – microwaved
• Cantaloupe Slices
• Meijer Fat Free Milk

560 calories
15 g fat
75 g carbohydrate
8 g fiber

Saturday
Herb Roasted Pork Loin (Place pork loin on baking sheet and brush with 1 T olive oil. Sprinkle with sea salt, pepper, and McCormick thyme. Roast in a 350º F oven for 40-50 minutes or until internal temperature reaches 155-160º F. )

Serve with:
• Bob Evans Mashed Potatoes
• Meijer California Blend – microwaved
• Deans Light Vanilla Ice Cream topped with Blueberries
• Meijer Fat Free Milk

520 calories
8 g fat
85 g carbohydrate
8 g fiber

Wine Choice: Finca La Linda Malbec