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

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
Sesame Ginger Salmon (Marinate salmon fillets in Lawry’s Sesame Ginger Marinade for 30 minutes. Grill salmon until fillets flake easily with a fork.)

Serve with:
• Knorr Lipton Sesame Chicken Whole Grain Rice Side Dish
• Green Giant Baby Blend Medley – microwaved
• Yoplait Yo-Plus Yogurt topped with Fresh Blueberries

525 calories
15 g fat
70 g carbohydrate
10 g fiber

Monday – Marvelously Meatless
Hummus Pizza (Preheat the oven to 450° F. Place 1 Meijer Whole Wheat prepared pizza crust on a baking sheet. Spread 2 c of Garden Fresh Hummus over the crust. Arrange 1½ c sliced red peppers and 1½ c chopped broccoli over the hummus, and top with 2 c Kraft shredded Mozzarella cheese. Bake for 10 to 15 minutes in the preheated oven, until the crust is golden brown and cheese is melted in the center. Slice in 6 servings and serve.)

Serve with:
• Earthbound Farms Baby Spinach Salad with Blue Diamond Almonds and Sliced Strawberries topped with Marzetti’s Light Salad Dressing
• Meijer Fat Free Milk

560 calories
17 g fat
75 g carbohydrate
9 g fiber

Tuesday
Stouffers Skillet Complete Meals (your choice to split into 4 servings)

Serve with:
• Meijer Mixed Vegetables - microwaved
• Fresh Peaches
• Meijer Fat Free Milk

550 calories
20 g fat
75 g carbohydrate
9 g fiber

Wednesday – Super Quick and Easy
Speedy Spaghetti (Cook 1 package JENNIE-O TURKEY STORE® Lean Ground Turkey (20 oz.) Add 1 (26 oz) jar of Classico Pasta Sauce.)

Serve with:
• Ronzoni Healthy Harvest Pasta
• Green Giant Broccoli - Microwave
• Chocolate Cherries (Dip Washington Cherries in Hershey’s Lite Chocolate Syrup.)
• Meijer Fat Free Milk

580 calories
12 g fat
80 g carbohydrate
8 g fiber

Thursday
Taco Salad (Per salad, warm Hormel Chili with Beans and top 2 cups of Earthbound Farms Romaine Salad with 1 c chili, halved cherry tomatoes, sliced green onions. Serve with Chi Chi Salsa and Breakstone Light Sour Cream.

Serve with:
• Edy’s Light Slow Churned Vanilla Ice Cream topped with fresh Raspberries
• Meijer Fat Free Milk

530 calories
10 g fat
80 g carbohydrate
13 g fiber

Friday – Happy Fourth of July
Grilled Chicken Breasts (Preheat grill to medium heat. Season chicken breasts with McCormick’s Grill Mates Montreal Chicken Seasoning Grinder. Grill chicken until they reach an internal temperature of (170°F) doneness.)

Serve with:
• Grilled Vegetables (Choose your favorite vegetables such as bi-colored corn on the cob, eggplant, yellow squash, onions, etc. Cut into thick slices and brush with Lawry’s Herb & Garlic Marinade. Grill until crisp-tender.)
• Seedless Watermelon Slices
• Meijer Deli Potato Salad
• Cookies ‘n Cream Brownies (Prepare Dunkin Hines fudge brownie mix as directed and add in 1 cup of crumbled Nabisco Oreos into the batter. Bake and cool. Spread ½ tub Meijer vanilla frosting over brownies. Sprinkle with ⅔ cup of crumbled Oreos.)

630 calories
20 g fat
60 g carbohydrate
6 g fiber

Saturday
Cowboy Burgers (Listed in recipe section) Demo recipe at Meijer (Knapp Corner in Grand Rapids) this week.

Serve with:
• Baby Carrots with Marzetti’s Fat Free Ranch Salad Dressing
• Mixed Melon Chunks
• Meijer Fat Free Milk

620 calories
20 g fat
70 g carbohydrate
6 g fiber

Wine Choice: Rosemont Shiraz

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
Chicken Caesar Salad (Pull the meat off one rotisserie chicken and shred into bite-size pieces. Divide Dole Romaine salad onto 4 individual dinner plates. Top salad with shredded rotisserie chicken meat. Add seasoned croutons, shredded Parmesan cheese and reduced fat Caesar dressing.)

Serve with:
• Watermelon Wedges
• Meijer Bakery Wheat Baguette
• Meijer Fat Free Milk

560 calories
14 g fat
55 g carbohydrate
7 g fiber

Monday – Marvelously Meatless
Grilled Portabella Mushroom Burgers (listed in recipe section)

Serve with:
• Dole Field Greens with Kraft Light Italian Salad Dressing
• Fresh Peach Slices with Fiber One Vanilla/Peach Yogurt
• Keebler Right Bites Cookies

520 calories
12 g fat
90 g carbohydrate
14 g fiber

Tuesday
Ultimate Quick & Easy Nachos (Preheat oven to broil at 375° F. Place 1 bag of Baked! TOSTITOS® SCOOPS! Tortilla Chips on an oven-safe baking sheet. Spread one tub of Chi Chi’s Ground Beef, Rice, & Beans over chips. Sprinkle with 1 c Kraft 2% Milk Reduced Fat Mexican shredded cheese. Heat in oven 3-5 minutes or until cheese melts. Garnish with halved grape tomatoes and green onions. Serve with Meijer Salsa.)

Serve with:
• Fresh Raw Broccoli with Kraft Light Ranch Salad Dressing
• Red Grapes
• 1 Archway Date Filled Oatmeal Cookie
• Meijer Fat Free Milk

565 calories
17 g fat
85 g carbohydrate
9 g fiber

Wednesday – Super Quick and Easy
Eckrich Lite Smoked Sausage

Serve with:
• Bob Evans Mashed Potatoes
• Meijer Sweet Peas – microwaved
• Del Monte Pear Cups
• Meijer Fat Free Milk

530 calories
12 g fat
70 g carbohydrate
6 g fiber

Thursday
Grilled Greek Chicken Kabobs (Listed in recipe section) Demo recipe at Meijer (Knapp Corner in Grand Rapids) this week.

Serve with:
• Meijer Instant Brown Rice
• Meijer Spinach - microwaved
• Chiquita Go Pack Apples with Carmel Dip
• Meijer Fat Free Milk

535 calories
13 g fat
70 g carbohydrate
6 g fiber

Friday
Hot Open Face Ham and Swiss Sandwich (Preheat oven to 350°F. Place 4 slices of Aunt Millie’s Deli Rye on a cookie sheet. Top each slice of bread with 2 oz Healthy Ones Deli Ham, 1 oz Amish Swiss Cheese, and 1 t Meijer Brown Mustard. Put in oven for 10 minutes. Serves 4.)

Serve with:
• Dole Spring Blend Salad with sliced celery, green peppers, grape tomatoes and topped with Kraft Light Salad Dressing
• Fiber One Yogurt topped with fresh sliced nectarines

575 calories
12 g fat
70 g carbohydrate
10 g fiber

Saturday
White Bass with Lemon Caper Angel Hair Pasta (Listed in recipe section)

Serve with:
• Meijer Parisian Style Vegetables - microwaved
• Honey Glazed Grilled Plums (Heat a grill or broiler to medium heat. Toss 4 pitted and halved plums and 1 T honey in a large bowl. Liberally brush a grill rack or broiler pan with oil. Grill/Broil the plums, flesh side down, on the rack until lightly browned. Turn and grill/broil on skin side until plums soften and are warmed through. Serve 2 plum halves with ½ c Breyer’s Double Churn Extra Creamy Light Vanilla Ice Cream, immediately.)
• Meijer Fat Free Milk

585 calories
16 g fat
90 g carbohydrate
6 g fiber

Wine Choice: Fish Eye Pinot Grigio

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- Father’s Day Celebration
Grilled Salmon with Mango Salsa (listed in recipe section)

Serve with:
• Uncle Bens Ready Rice Whole Grain Brown
• Spinach, Tomato and Basil Salad (Add tomatoes wedges, cucumber chunks, chopped fresh basil, and sliced red onions to flat leafy spinach. Top with Meijer’s Light Italian Salad Dressing and Sargento Reduced Fat Shredded Mozzarella Cheese.)
• Kozy Shack No Sugar Added Chocolate Pudding with Sliced Strawberries

Enjoy the holiday by celebrating a Dad in your life. Don’t forget to watch portion sizes of all of the delicious foods specially made by the ones he loves. Gather your family and friends together to go for a long walk, swim, bike ride, or play a game of Frisbee football to balance out the celebration.

Monday – Marvelously Meatless
Meijer Cheese Ravioli with Meijer Pasta Sauce

Serve with:
• Meijer Organic Broccoli - microwaved
• Creamy Red Grapes (Mixed grapes with Kozy Shack No Sugar Added Vanilla Pudding)
• Meijer Fat Free Milk

575 calories
10 g fat
90 g carbohydrate
8 g fiber

Tuesday
Sloppy Joes (Cook and drain 1 lb Meijer 96% extra lean ground beef. Add 1 can of Hunt’s Manwich Sloppy Joe Mix. Serve on Pepperidge Farms Classic 100% Whole Wheat Hamburger Buns.)

Serve with:
• Baby Cut Carrots with Meijer Organic Ranch Salad Dressing
• Yoplait Light Yogurt with Meijer Produce Fresh Cut Strawberry and Pineapple Mix

550 calories
12 g fat
60 g carbohydrate
7 g fiber

Wednesday – Super Quick and Easy
Meijer Deli Gourmet Chicken Salad on Greens (Spread 2 cups of Dole Classic Romaine on each plate. Top with ½ c Meijer Deli Gourmet Chicken Salad and an assortment of chopped fresh vegetables.)

Serve with:
• New York 50% Less Fat Garlic Bread
• Seedless Watermelon Slices
• Meijer Fat Free Milk

570 calories
18 g fat
70 g carbohydrate
7 g fiber

Thursday
Crab Tostadas (Combine 1-16 oz bag of Louis Kemp Chunk Style Imitation Crab with ¾ c Meijer Part-Skim Ricotta, 2 T chopped Meijer canned Jalapeno Peppers, 2 T chopped fresh cilantro, 2 T chopped green onion, 1 T fresh lime juice and ¼ t salt in a small bowl. Lightly brush 4 Meijer Whole Wheat Tortillas with Meijer organic olive oil and place 1 by 1 in a nonstick skillet, oil side down. Spread ½ c of crab mixture over tortilla. Cook for 3 minutes or until tortilla is golden brown. )

Serve with:
• Uncle Ben’s Ready Rice Spanish Style
• Meijer Organic Whole Kernel Corn - microwaved
• Raspberry Glazed Nectarines (Sliced fresh nectarines. Warm Meijer’s Raspberry preserves, spoon over sliced nectarines, and top with Meijer Light Organic Yogurt.)

590 calories
13 g fat
90 g carbohydrate
11 g fiber

Friday
Freschetta Naturally Rising Canadian Bacon and Pineapple Pizza

Serve with:
• Dole Greener Selection Salad with Meijer Organic Ranch Salad Dressing
• Green Grapes
• Meijer Fat Free Milk

550 calories
15 g fat
70 g carbohydrate
7 g fiber

Saturday
Creamy Bow-Tie Pasta with Chicken and Broccoli (Listed in recipe section) Demo recipe at Meijer (Knapp Corner in Grand Rapids) this week.

Serve with:
• Tomato Slices drizzled with Meijer Organic Extra Virgin Olive Oil and Balsamic Vinegar
• Fresh Peaches
• Meijer Probiotic Yogurt

600 calories
16 g fat
70 g carbohydrate
8 g fiber

Wine Choice: Clos du Bois Chardonnay

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
Mediterranean Shrimp (Heat 1 T Wesson olive oil in a large skillet. Add 8 oz sliced fresh mushrooms, 2 t minced garlic, and 1 lb of Meijer 26-30 Shrimp; cook for 5-7 minutes. Toss in 6 oz of julienned sundried tomatoes, ½ c crumbled feta cheese, ½ c minced fresh parsley, 3 T Meijer chicken broth, and 2 t lemon juice; cook for 3-5 min until heat through. Toss with pasta and ½ c Kraft grated Parmesan cheese.)

Serve with:
• Meijer Whole Wheat Penne Pasta
• Freshlike Peas - microwaved
• Edy’s Light Vanilla Ice Cream topped with Apple and Pear Crumble (Clean large skillet and add 2 large apples and 2 medium pears, both peeled and sliced. Add ½ c Meijer brown sugar, 2 T water, 1 t Meijer vanilla, 1 t cinnamon, and ½ t allspice. Cook over medium heat for 4-7 min or until fruit is tender. In a small bowl, combine 2 T Meijer flour and 2 T water until smooth; stir into skillet and bring to a boil. Cook 1 min until thickened. Remove from heat and serve.)

585 calories
16 g fat
90 g carbohydrate
11 g fiber

Monday – Marvelously Meatless
Grilled Cheese (Make each sandwich with 2 slices Meijer whole wheat bread and 3 slices Kraft 2% Milk Reduced Fat Singles. Add sliced tomatoes or other vegetables, then toast in nonstick skillet.)

Serve with:
• Campbell ’s Cream of Tomato Soup with fresh chopped dill weed
• Green Grapes
• Meijer Fat Free Milk

560 calories
11 g fat
78 g carbohydrate
7 g fiber

Tuesday
Jennie-O Marinated Turkey Tenderloin – Prepare as directed on package

Serve with:
• Meijer Long Grain and Wild Rice Side Dish
• Freshlike Mixed Vegetables – microwaved
• Nabisco 100 Calorie Cookie Snacks
• Dannon Light & Fit Yogurt with fresh blueberries

565 calories
7 g fat
80 g carbohydrate
7 g fiber

Wednesday – Super Quick and Easy
Spaghetti and Meatballs (Warm Armour frozen meat balls and toss with 1 (26 oz) can of Hunt’s Spaghetti Sauce and 1 can (14.5 oz) of Hunt’s Diced Tomatoes with Basil, Garlic and Oregano.)

Serve with:
• Meijer Whole Wheat Spaghetti
• Freshlike Broccoli – microwaved
• California Cherries
• Dannon Light & Fit Yogurt

550 calories
12 g fat
80 g carbohydrate
11 g fiber

Thursday
Grilled Barbecue Pork Medallions (Place pork medallions on the grill over medium heat and grill until internal temperature as measured with a meat or instant-read thermometer is 155° F. While grilling pork, brush with Open Pit Barbecue sauce. Remove pork from oven and let rest 5 minutes.)

Serve with:
• Baked Potatoes with Meijer Fat Free Sour Cream
• Green Giant French Style Green Beans – microwaved
• Meijer Tropical Fruit
• Meijer Fat Free Milk

560 calories
10 g fat
65 g carbohydrate
6 g fiber

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

Serve with:
• Meijer Fruit Cocktail packed in juice
• Meijer Fat Free Milk

590 calories
19 g fat
65 g carbohydrate
11 g fiber

Saturday
Grilled Beef Kabob

Serve with:
• Meijer Instant Brown Rice (prepare with broth in place of water)
• Cucumber and Tomato Salad (Sliced 1 greenhouse cucumber and halve 1 pint grape tomatoes. Toss with ¼ c Marzetti’s Light Vinaigrette Salad Dressing)

• Dannon Light & Fit Yogurt with Sliced Bananas

540 calories
10 g fat
60 g carbohydrate
8 g fiber

Wine Choice: Hess Cabernet Sauvignon

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
Barbecue Salmon (Grill salmon and top with Sweet Baby Ray’s barbecue sauce of your choice)

Serve with:
• Rice-A-Roni Nature’s Way Long Grain and Wild Rice Side Dish
• Green Giant Baby Blend Medley – microwaved
• Dannon Activia Light Yogurt topped with Fresh Strawberries
• Pink Lemonade Punch (Place 1 tub Crystal Light Pink Lemonade Drink Mix in glass pitcher. Add water; stir until drink mix is dissolved. Stir in ice and 1 c Meijer Orange juice and 1 c Diet 7-Up Plus . Pour into punch bowl or serve from pitcher)

555 calories
15 g fat
76 g carbohydrate
10 g fiber

Monday – Marvelously Meatless
Cheese and Fruit Platter (Per person, serve 2 Kraft Live Active 2% Milk Reduced Fat Colby Jack Cheese Sticks with Meijer Produce Triple Treat Fruit Cup)

Serve with:
• Romaine Hearts with sliced Vidalia onions and celery hearts, cherry tomatoes and topped with Marzetti’s Light Salad Dressing
• Banana Raisin Bread (listed in recipe section)
• Meijer Fat Free Milk

610 calories
23 g fat
70 g carbohydrate
9 g fiber

Tuesday
Tyson Slow Roasted Beef Tips in Gravy

Serve with:
• Russet Potatoes (Place 4 russet potatoes in a microwave safe bowl and microwave for 4 mins. Turn each potato over and microwave another 4-6 min. until tender.)
• Fresh Broccoli – Steamed
• Fresh Nectarines
• Fruity Oatmeal Squares (listed in recipe section)
• Meijer Fat Free Milk

650 calories
14 g fat
95 g carbohydrate
10 g fiber

Wednesday – Super Quick and Easy
Al Fresco All Natural Fully Cooked Gourmet Chicken Sausage

Serve with:
• Pasta Roni Nature’s Way Olive Oil & Italian Herb Blend Linguini
• Green Giant Green Beans – microwaved
• California Cherries with Dannon Activia Light Yogurt
• Lipton Diet Iced Green Tea with Citrus

470 calories
7 g fat
75 g carbohydrate
10 g fiber

Thursday
Tasty Tuna Casserole (Preheat oven to 350 º F. Prepare 1 box of Meijer Macaroni and Cheese Spirals Dinners as directed on package. Stir in 1 can Meijer condensed cream of celery soup, ½ cup Meijer nonfat milk, 1 - 6 oz drained can Bumble Bee chunk light tuna packed in water, ½ of a chopped red pepper, and 3 chopped green onions. Place in 2-qt casserole and top with 1 cup crushed Frito Lay Baked potato chips. Bake for 30 min. Source: Kraft)

Serve with:
• Green Giant Petite Peas - microwaved
• Watermelon Slices
• Quaker Mini-Delights Rice Cakes
• Meijer Fat Free Milk

560 calories
14 g fat 
85 g carbohydrate 
8 g fiber

Friday
Cheesy Chicken Roll-Up (Listed in recipe section) Demo recipe at Meijer (Knapp Corner in Grand Rapids) this week.

Serve with:
• Baby Carrots with Hidden Valley Ranch Original Recipe Fat Free Salad Dressing
• Breakstone Live Active 2% Milk Cottage Cheese topped with Dole Pineapple Chunks

655 calories
17 g fat
55 g carbohydrate
6 g fiber

Saturday
Pork Tenderloin (Brush with olive oil and sprinkle with Mrs. Dash Garlic Herb Blend. Bake at 350° F for 35-45 minutes or until an internal temperature of 160° F)

Serve with:
• Pasta Roni Nature’s Way Mushrooms in Cream Sauce (add 1- 4 oz can Meijer sliced and drained mushrooms.)
• Green Giant Asparagus Cuts - microwaved
• 2 California Apricots
• Root Beer Float (Add ½ c Homemade Brand Vanilla Frozen Yogurt to a 12 oz can of chilled Diet A & W Root Beer.)

510 calories
16 g fat
60 g carbohydrate
8 g fiber

Wine Choice: Tomasello Red Raspberry Wine

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

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

Sunday – Mother’s Day Breakfast

Gingerbread Waffles with Peach Sauce (Listed in recipe section)

Serve with:
• Hillshire Farm Lite Smoked Sausage
• Fruit Frenzy Fruit Bowl
• Dannon Light & Fit Yogurt
• Meijer Vegetable Juice

Enjoy the holiday by celebrating a Mom in your life. Don’t forget to watch portion sizes of all of the delicious foods specially made by the ones she loves. Gather your family and friends together to go for a long walk, bike ride, or play a game of Frisbee football to balance out the celebration.

Monday – Marvelously Meatless
Bean Burritos (Place 1 (14 oz) can Meijer Fat Free Refried Beans in a microwave safe bowl. Stir in 1 pkg. Ortega Burrito Seasoning. Heat on medium power for 3 minutes, stirring once halfway through. Heat 5 (10-inch) Meijer whole wheat tortillas for 20-30 seconds in microwave. Place about ⅓ c bean mixture in each tortilla; add Meijer reduced fat shredded cheese, Ortega salsa and toppings such as shredded lettuce, chopped pepper, tomatoes, and onions. Roll tight to seal in ingredients.)

Serve with:
• Fresh Asparagus – steamed
• Jell-O Ready Eat Sugar Free Pudding topped with Fresh Sliced Strawberries
• Meijer Fat Free Milk

545 calories
12 g fat
75 g carbohydrate
14 g fiber

Tuesday
Jennie-O Fresh Turkey Italian Sausage

Serve with:
• Meijer Organic Whole Wheat Pasta topped with Prego Pasta Sauce
• Meijer Mixed Vegetables – microwaved
• Fresh Apple Slices
• Meijer Fat Free Milk

530 calories
17 g fat
70 g carbohydrate
9 g fiber

Wednesday – Super Quick and Easy
Sloppy Joes (Cook 1 lb Meijer 96% lean ground beef and add 1 can Manwich Sloppy Joe Sauce. Serve on Aunt Millie’s Deluxe Whole Grain Hamburger Buns.)

Serve with:
• Meijer Deli Three Bean Salad
• Del Monte Light Chunky Mixed Fruit
• Meijer Fat Free Milk

520 calories
12 g fat
65 g carbohydrate
7 g fiber

Thursday
Crispy Chicken BLT Salad (Listed in recipe section) Demo recipe at Meijer (Knapp Corner in Grand Rapids) this week.

Serve with:
• Meijer Multi-Grain French Bread
• Del Monte Light Pears
• Dannon Light & Fit Yogurt

580 calories
19 g fat
65 g carbohydrate
6 g fiber

Friday- Pizza Night
Digiorno Harvest Wheat Rising Crust Pizza

Serve with:
• Raw Broccoli with Marzetti’s Fat Free Veggie Dip
• Watermelon Slices
• Meijer Fat Free Milk

540 calories
17 g fat
70 g carbohydrate
8 g fiber

Saturday
Baked Siciliano Yellow Lake Perch (Preheat oven to 450° F. Place 4 (1 lb) perch fillets in a shallow baking pan and season with Mrs. Dash Italian Medley Seasoning Blend. Top with one 15.5 oz can of Meijer stewed tomatoes. Bake for 10 minutes. Sprinkle with chopped green onions and serve.)

Serve with:
• Meijer Instant Brown Rice (prepare with Meijer broth in place of water)
• Meijer Green Beans - microwaved
• Pineapple Sundae – top Edy’s Slow Churned Vanilla ½ the Fat Ice Cream with Sliced Fresh Golden Pineapple
• Meijer Fat Free Milk

580 calories
13 g fat
85 g carbohydrate
13 g fiber

Wine Choice: Lindeman Bin 85 Chardonnay

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
King Crab Legs

• Your king crab legs are precooked and frozen when they arrive at the grocery store. You can keep thawed crab legs refrigerated (41°F) safely for up to two days. They will maintain their quality and good taste for up to four months in your freezer.
• King crab legs are easy to prepare. Gently steam for five minutes or until the meat is warm. You can also drop them into boiling water with your favorite seasonings for five minutes. Either method will produce the most delicious crabmeat!
• 3 lbs of crab legs will serve 3 to 4 people.

Serve with:
• Baked Potatoes with Daisy Light Sour Cream
• Green Giant Sugar Snap Peas- microwaved
• Angel Food Cake topped with Triple Treat Fruit Cup
• Meijer Fat Free Milk

600 calories
10 g fat
80 g carbohydrate
10 g fiber

Monday – Marvelously Meatless
Baked Spinach and Parmesan Frittata (Listed in recipe section)

Serve with:
• Van’s Waffles topped with fresh sliced strawberries sweetened with Splenda
• Silk Soy Milk

510 calories
16 g fat
60 g carbohydrate
11 g fiber

Tuesday
2 Step Chicken and Broccoli Divan (Add 1 T Berio Olive oil to a large skillet. Add 1 lb. skinless, boneless chicken breast, cut up and cook until browned, stirring often. Add 3 c Green Giant frozen broccoli flowerets, 1 can (10 3/4 oz.) Campbell's® Condensed 25% Less Sodium Cream of Mushroom Soup, and ½ c Meijer fat free milk. Cover and simmer 5 min. or until done. Sprinkle with cheese. Sprinkle with ½ c Kraft 2% reduced fat shredded mild Cheddar cheese. Serve over rice. Adapted from www.campbellskitchen.com)

Serve with:
• Meijer Instant Brown Rice
• Yoplait Light Yogurt with Fresh Blueberries
• Hawaiian Light Fruit Juice Red Punch

575 calories
11 g fat
80 g carbohydrate
7 g fiber

Wednesday – Super Quick and Easy
Oscar Mayer Light Hot Dogs on Meijer Light Wheat Hot Dog Buns

Serve with:
• Fritos Sun Chips
• Chiquita Carrot Go Packs
• Watermelon Slices
• Nabisco 100 Calorie Packs
• Meijer Fat Free Milk

630 calories
19 g fat
90 g carbohydrate
9 g fiber

Thursday
Zesty Cheeseburger Mac Casserole (Listed in recipe section) Demo recipe at Meijer (Knapp Corner in Grand Rapids) this week.

Serve with:
• Earthbound Farms Mixed Salad Green with sliced tomatoes on the vine and Ken’s Steak House Light Salad Dressing
• Mango Slices with Yoplait Light Yogurt
• Tropicana Fruit Squeeze Water

575 calories
15 g fat
75 g carbohydrate
8 g fiber

Friday
Hot Open Face Turkey Sandwich (Warm 1 can Campbell’s Turkey Gravy with 1 lb Sara Lee Sliced Turkey Breast. Serve on toasted slice of Meijer Whole Wheat Bread.)

Serve with:
• Bob Evans Mashed Potatoes
• Green Giant Green Beans- microwaved
• Chiquita Grape Go-Packs
• Meijer Fat Free Milk

573 calories
12 g fat
72 g carbohydrate
7 g fiber

Saturday
Pork Medallions with Dijon-Dill Sauce (Listed in recipe section)

Serve with:
• Prince Pasta with Bertolli Pasta Sauce
• Dole 7 Lettuce Salad with Ken’s Light Steakhouse Salad Dressing
• Mott’s Natural Applesauce
• Dove Dark Promise Chocolate – 2 pieces
• Lipton Pure Leaf Unsweetened Iced Tea

590 calories
21 g fat
76 g carbohydrate
6 g fiber

Wine Choice: Leelanau Cellars Late Reserve Riesling