** 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
Grilled Naturewell Boneless Top Sirloin Steak (Grill to internal temperature of 160° F is reached.)

Serve with:
• Meijer Baked Beans
• Fresh Green Beans – steamed
• Fruit Frenzy Bowl
• Meijer Fat Free Milk

530 calories
6 g fat
65 g carbohydrate
9 g fiber

Monday – Marvelously Meatless
Cottage Veggie Wraps (Listed in recipe section)

Serve with:
• Fresh Celery Heart Sticks and Cucumber Slices with Meijer Light Ranch Salad Dressing
• Berry Yogurt Smoothie (Blend until smooth 2 c fresh blueberries with 1 c Meijer Light vanilla yogurt, and 1 c Northland 100% Cranberry Blueberry Juice. Serves 2)

565 calories
15 g fat
70 g carbohydrate
13 g fiber

Tuesday
Fresh Summertime Turkey Sandwiches (Listed in recipe section)

Serve with:
• Campbell’s V-8 Vegetable Juice
• Meijer Light Yogurt topped with 2 T. Planter’s Fruit & Nuts Trail Mix

570 calories
15 g fat
65 g carbohydrate
9 g fiber

Wednesday – Super Quick and Easy
Hormel Dinner Entree – Pick Your Favorite

Serve with:
• Meijer Steak Fries - baked
• Meijer Broccoli and Cauliflower - Microwaved
• Fresh Plums
• Meijer Fat Free Milk

470 calories
13 g fat
52 g carbohydrate
5 g fiber

Thursday
Chicken Cacciatore Pronto (Listed in recipe section) Demo recipe at Meijer (Knapp Corner in Grand Rapids) this week.

Serve with:
• Dole 7 Lettuce Salad sliced radishes and cucumbers with Meijer Light Salad Dressing
• Fresh Sliced Nectarines with Meijer Light Yogurt
• Thumbprint Cookies (Listed in recipe section)
• Snapple Diet Iced Tea

560 calories
14 g fat
75 g carbohydrate
8 g fiber

Friday
Tuna Melts (In a mixing bowl combine, 1 (6-oz.) can of Meijer Solid White Chunk Tuna packed in water, 2 T chopped onion, ½ c light mayonnaise, 2 T chopped celery or pickle relish. Top 4 slices of Meijer 100% whole wheat bread slices with 1 slice of Kraft 2% milk reduced fat cheese. Spread tuna mixture over cheese slices and top with remaining bread slices. Cook on medium heat until lightly browned on both sides.)

Serve with:
• Meijer Sliced Carrots - microwaved
• Lemony Orange Refresher (Mix together 1 - 12 oz. can Country Time Light Lemonade with 1 c Tropicana Pure Valencia Juice. Pour into 2 chilled glasses.)
• Meijer Light Yogurt

520 calories
12 g fat
75 g carbohydrate
16 g fiber

Saturday
Pork Tenderloin with Barbecue Sauce (Place pork in foil-lined shallow baking pan. Lightly brush pork tenderloin with 1 t Carapelli Olive Oil and sprinkle with fresh ground black pepper. Spread 1 cup KC Masterpiece Barbecue Sauce over pork. Bake pork at 425°F for 20 to 25 minutes or until cooked through (160°F).)

Serve with:
• Baked Potato with Meijer Light Sour Cream
• Meijer Brussels Sprouts- microwaved
• Meijer Natural Applesauce
• Meijer Fat Free Milk

520 calories
12 g fat
65 g carbohydrate
7 g fiber

Wine Choice: Estancia Merlot