Weekly Meal Planner (*indicates recipe included)

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Day 1           Day 2           Day 3           Day 4           
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MEAL 1
Scrambled eggs   Ready-to-eat    Oatmeal with   1/2 grapefruit
Cinnamon toast   cereal with     walnuts,       Turkey Bacon
 (2)             milk            cinnamon,      Toast
1/2 grapefruit   Toast           and sugar     Beverage
Milk            Orange juice    Toast           Milk
                                Orange juice
                                Milk
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MEAL 2
Macaroni and    Peanut butter   Salmon salad    Spinach lasagna* 
 cheese (box)    and banana      sandwich*       (leftover)
Green beans      sandwich       Coleslaw*       Garlic bread (2)
Bread           Peaches         Milk            Carrot sticks
Tomato juice    Milk
Beverage
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MEAL 3
Baked Fish       Turkey         Spinach         Braised Turkey 
 with lemon      Meatballs*     Lasagna*        legs
 and basil      Rice            Garlic bread    Long-grain wild 
Peas and        Basil-seasoned   (2)             rice (box)
 carrots         carrots        Tossed salad    Baked yellow 
Baked potatoes  Waldorf salad*  Applesauce       squash
Baked apples    Milk            Beverage        Tomato juice
Milk                                            Milk
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SNACK
Popcorn         Peanut butter   Banana          Peaches
 (2 cups)        freezer bar*
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Day 5           Day 6           Day 7
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MEAL 1
Ready-to-eat    Oatmeal with    Pancakes (3) 
 cereal with     raisins         with syrup
 milk           Orange juice    Orange juice 
Toast           Milk            Milk
Orange juice
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MEAL 2
Turkey vege-    Egg salad       Tomato soup 
 table soup      sandwich*       (canned)
Crackers        Sweet and sour  Peanut butter 
Carrot and       cucumbers*      sandwich
 celery sticks  Beverage        Celery sticks
Bread                           Milk
Milk
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MEAL 3
Shipwrecked
 Casserole*     Crispy baked   Stir-fry chicken 
Mixed greens    chicken*        and vegetables*
 salad          Mixed               Rice
Bread            vegetables         Milk
Milk            Boiled potatoes
                Cornbread*
                Milk
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SNACK
Apple           Pineapple in    Apple slices with 
                 lime Jello      peanut butter dip
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Shopping List

This page lists the food you will need to cook this week's menus. Cross out the food you already have in your house. Your shopping list is what is left.

Fruit

15 apples
6 bananas
4 grapefruit

Vegetables

5 pounds potatoes
1 large onion
1 bunch celery
1 small head cabbage
2 pounds carrots
1 yellow squash (acorn, banana, or butternut)
1 bunch fresh spinach or leaf lettuce
1 head lettuce
1 cucumber

Canned Food

1 (15 ounce) can green beans
1 bottle lemon juice
1 can cream of chicken soup
1 can tomato soup
2 (29 ounce) cans tomatoes
1 (15 ounce) can of diced tomatoes
1 (42 ounce) can tomato juice
1 (16 ounce) can pineapple, chunks or crushed
2 (16 ounce) cans peaches
1 (16 ounce) can or jar applesauce
4 (8 ounce) cans tomato sauce
1 (15 ounce) can cannellini beans

Grocery

1 package (4 serving size) instant chocolate pudding
1 package (4 serving size) lime JelloŽ
1 cup (4 ounces) walnut pieces
pancake syrup
raisins
baking powder
cornstarch
flour
sugar
mayonnaise
salad dressing for lettuce salads
peanut butter
vinegar
vegetable oil
popcorn
chicken bouillon cubes or granules
cinnamon
garlic powder
onion powder
black pepper
basil
chili powder
salt

Breads and Cereals

1 loaf French bread
3 (1-1/2 pound) loaves whole grain bread
1 (1 pound) box graham crackers
1 box saltines
ready-to-eat cereal (8 servings)
oatmeal (8 servings)
1 box instant brown rice
1 (8 ounce) box lasagna noodles
2 boxes macaroni and cheese
1 box cornbread mix
pancake mix

Meat

1 pound fish filets
1 lb. turkey bacon
1 pound ground turkey
1 pound ground beef
2 large turkey legs (3 pounds)
1 frying chicken (3 pounds)
1 chicken breast (2 halves) or
3/4 pound boneless, skinless chicken breast
1 pouch boneless, skinless salmon

Dairy

4 gallons milk (children under age 2 should have whole milk)
1 pound butter or margarine
1 (8 ounce) carton vanilla yogurt
1 dozen eggs
4 ounces mozzarella cheese
12 ounces lowfat cottage cheese
1/2 cup parmesan cheese (8 ounce container)

Frozen

3 (12 ounce) cans orange juice
1 (10 ounce) package peas and carrots
1 (10 ounce) package spinach
2 (10 ounce) packages mixed vegetables

Recipes

Shipwrecked Casserole

1/2 pound ground beef
1/2 cup diced sweet onions
2 each 16 oz. cans diced tomatoes
8 oz. can of tomato sauce
4 peeled potatoes, sliced thin
1/2 cup instant brown rice
15 oz. can cannellini beans
1 Tablespoon chili powder

1. In a skillet mix together ground beef and onion and cook until done, stirring occasionally.
2. Drain excess fat.
3. Stir in remaining ingredients.
4. Cover with a lid, and cook with low heat until potatoes are tender.

Serves 4.

Stir-fry Chicken and Vegetables

1 chicken breast, boned, skinned, and cut in thin strips
2 Tablespoons vegetable oil
1 cup thinly sliced carrots
1 cup thinly sliced celery
2 cups shredded cabbage
1 Tablespoon soy sauce
2 cups chicken broth
2 Tablespoons cornstarch

1. Heat oil in a large frying pan.
2. Stir-fry chicken quickly until lightly brown.
3. Add vegetables, broth, and soy sauce.
4. Bring to a boil.
5. Cover and cook for 5 minutes over low heat or until vegetables are crisp-tender.
6. Blend cornstarch and 1/4 cup cold water. Add to chicken mixture.
7. Cook until the mixture thickens and bubbles. Stir the mixture constantly while it is cooking.
8. Serve over hot cooked rice.

Serves 4

Crispy Baked Chicken

1 cup cornflakes, crushed
1 cup skim milk
1 frying chicken (2 1/2 to 3 pounds) cut into serving pieces, skin removed
1 teaspoon oil (for oiling pan)

1. Set oven at 400 degrees.
2. Measure cornflakes into a plastic bag. Close. Crush cornflakes with rolling pin or glass.
3. Rinse the chicken pieces and pat dry.
4. Pour the skim milk into a bowl.
5. Dip each piece of chicken in milk and then shake in bag of cornflake crumbs.
6. Let stand briefly, until coating sticks.
7. Oil pan. Place coated chicken pieces in oiled pan. Pieces should not touch each other.
8. Bake at 400 degrees for 45 minutes.

Serves 4

Turkey Meatballs and Gravy

1 pound ground turkey
1/3 cup large bread crumbs
1 egg
1 Tablespoon Vegetable Oil
1 can cream of chicken soup
2 Tablespoons milk

1. Set oven at 350 degrees.
2. Mix together turkey, bread crumbs, and egg in a bowl. Shape mixture into meatballs. Make about 30 balls.
3. Heat oil in a frying pan.
4. Lightly brown meatballs in the heated oil.
5. Put the meatballs in a baking dish. Drain left over fat from the frying pan.
6. Add soup and milk to frying pan. Heat and stir until smooth. Pour sauce over turkey meatballs in baking dish.
7. Cover and bake at 350 degrees for 35 minutes, or cook over low heat on stovetop.

Serves 6

Note: If dish is microwave safe, microwave covered dish for 10-12 minutes at 50 percent power, turning 1 or 2 times. Let stand 5 minutes before serving.

Turkey Vegetable Soup

2 cups cooked turkey or chicken
2-3 chicken bouillon cubes
4 cups water
1 (10 ounce) package frozen mixed vegetables
1 potato, peeled and cubed
1 (8 ounce) can tomato sauce
other chopped vegetables, leftover or fresh

Mix all ingredients in a large pan. Cover, bring to a boil, and cook until potatoes are done, 15 to 20 minutes. Serve with crackers.

Serves 6

Spinach Lasagna

1/2 pound ground beef
1 teaspoon garlic powder
1 cup tomato sauce
2-1/2 cups canned tomatoes
1/4 teaspoon pepper
1/2 pound lasagna noodles
1/4 pound sliced mozzarella cheese
3/4 pound lowfat cottage cheese
1/2 cup parmesan cheese
1 (10 ounce) package spinach, thawed

1. Set oven at 350 degrees.
2. Brown beef in a frying pan. Drain fat.
3. Add garlic powder to browned beef and mix well.
4. Add tomato sauce, tomatoes, and pepper to frying pan.
5. Cover and cook on low heat for 15 to 20 minutes. Mixture should boil gently.
6. Layer half of the uncooked noodles, mozzarella, cottage cheese, tomato/meat sauce, spinach, and grated parmesan cheese in baking dish. Repeat with other half. Start with a layer of noodles. Cover top of lasagna with a layer of sauce. Sprinkle with parmesan cheese.
7. Measure 2 cups water and add to lasagna. Cover tightly with foil.
8. Bake at 350 degrees for 1 hour and 15 minutes.

Serves 8

Waldorf Salad

1 cup celery, diced
2 apples, diced
1/2 cup walnuts, chopped
1/2 cup low fat vanilla yogurt
1 teaspoon sugar
1 teaspoon lemon juice

1. Mix celery, apples, and walnuts in a mixing bowl.
2. In another mixing bowl, mix yogurt, lemon juice, and sugar. Add to the celery and apple mixture, and mix well.
3. Chill before serving.

Serves 6

Peanut Butter Freezer Bars

1-1/2 cups milk
1/2 cup peanut butter
1 package instant chocolate pudding
12 graham crackers

1. Mix milk and peanut butter together in a mixing bowl.
2. Add pudding to peanut butter/milk mixture. Stir mixture until smooth.
3. Spread a thick layer of pudding on a graham cracker. Top with another graham cracker.
4. Put crackers into a covered dish. Place dish in freezer.

Serves 6

Sweet and Sour Cucumbers

2 cucumbers
2 Tablespoons vinegar
1 teaspoon salt
2 Tablespoons sugar

1. Wash cucumbers.
2. Score cucumbers with the tines of a fork.
3. Thinly slice.
4. Put sliced cucumbers into a bowl and add salt.
5. Let stand in fridge for 20 minutes.
6. Drain off water.
7. Add vinegar and sugar to cucumbers.
8. Chill before serving.

Serves 4

Cornbread

2 cups self-rising cornmeal
1 large egg
2 Tablespoons Vegetable Oil
1 cup milk

1. Butter a skillet, and set aside.
2. Set oven at 400 degrees.
3. Mix all ingredients together in a bowl.
4. Add the rest of the ingredients and mix well.
5. Pour cornbread batter into skillet.
6. Bake at 400 degrees for 20 minutes until golden brown.
7. Serve hot.

Serves 4-6

Coleslaw

1/2 head cabbage
1 carrot, peeled and grated
1/2 cup mayonnaise
1/2 teaspoon each, sea salt and black pepper or to suit tastes

1. Chop cabbage and grate carrot in a bowl.
2. Add mayonnaise. Mix well. Add sea salt and black pepper to suit tastes.
3. Refrigerate covered until ready to serve.

Serves 8

Peanut Butter Dip

1/2 cup vanilla yogurt
2 Tablespoons peanut butter
1 Tablespoon orange juice

Mix ingredients together in a small bowl. Use as a dip for fruit.

Makes 3/4 cup.

Salmon Salad Sandwich

1 pouch boneless, skinless salmon
1 stalk celery, diced
1 diced apple
2 Tablespoons pickle relish
1/4 cup mayonnaise*
8 slices bread

1. Open salmon, and drain it.
2. Put it in small bowl.
3. Wash and dice celery on cutting board.
4. Measure 1/4 cup mayonnaise.
5. Add celery, pickle relish, diced apples, and mayonnaise to salmon in bowl. Mix well.
6. Place 4 slices bread on cutting board. Put 1/4 of salmon mixture on each slice.
7. Spread salmon mixture over bread, and put another slice of bread on top.
8. Cut sandwiches in half and serve.

Serves 4

*To cut calories and fat, use nonfat or lowfat mayonnaise, or use half nonfat yogurt.

Egg Salad Sandwich

4 hard-boiled eggs
1 stalk celery, chopped
2 Tbsp. pickle relish
1 tsp. mustard
1/4 cup mayonnaise
8 slices toasted bread

1. Put eggs in pan. Cover with cold water.
2. Put pan on the stove and heat until the water starts to boil.
3. Take pan of eggs off the stove, cover the pan, and let it stand for 20 minutes.
4. Wash and chop the celery and put in small bowl.
5. When eggs have stood for 20 minutes, pour cold water over them. Take out of water and peel the eggs.
6. Cut eggs on cutting board and put in bowl.
7. Measure and add mayonnaise, mustard, and pickle relish and mix well.
8. Place 4 slices of toasted bread on cutting board. Put 1/4 of egg mix on each slice. Spread egg mix over bread and put another slice on top.
9. Cut sandwiches in half and serve.

Serves 4

Making Meals From What's on Hand

Autumn Casserole

1 box rice (6 to 8 ounces, seasoned)
1 pound hamburger
1 can tomato soup (or a creamed soup)
1 (16 ounce) can pumpkin
1/2 cup water

1. Set oven at 350 degrees.
2. Cook rice according to package directions, but cook rice only until rice is tender and about 1 cup water is left in the pot.
3. Brown hamburger in a frying pan. Drain fat.
4. Put tomato soup, hamburger, rice, and can of pumpkin in baking pan. Stir and add water.
5. Bake at 350 degrees for 1 hour.

Serves 6

How to Eat Well and Spend Less

1. Plan family meals before you go shopping. Don't forget to make use of foods you have on hand.
2. Don't spend more than half of the food money on meat, poultry, fish, eggs, and nuts. Spend about a third of your money on grain products, oils, sugars and sweets, and spices and beverages. Spend the rest of the money on fruits and vegetables.
3. Make a complete shopping list before you go to the store and figure out in advance how much you will spend.
4. Look for cheaper generic brands of food items when you have a choice. Example: dry pancake mix is cheaper than frozen pancake batter.
5. Don't buy foods that aren't on your shopping list unless you really need them or unless they are a better buy than the ones you have on your shopping list.
6. Use store ads or newspaper coupons wisely. Don't buy food items just because you have coupons for them. Don't buy foods you don't need or use.
7. Take time to compare prices of foods. Be careful spending too much time in the store. You may be tempted to buy foods not on your shopping list.
8. Store the foods properly as soon as you get home and follow your menu plan.

Saving Tips That Work

Save coupon money. Put aside the money you saved by using coupons at the grocery store or drugstore. Put the money you saved using coupons into your savings account.

Save Time or Money?

Decide which is more important to you, time or money.

• Some things cost more money but save time.
• Some things cost more time but save money.

Time and money saving tips

• Buy a whole chicken and cut it into pieces.
• Buy large cuts of meat and cut to make 2 or more meals.
• Make your own mixes.
• Use frozen juice.

How much should you spend on food?

There is no single dollar-and-cents answer to this question. You should spend enough to give your family healthy meals that they enjoy eating. Food shopping costs will depend on:

• Special food needs of family members (elderly, small children, sick family member)
• How carefully you plan and buy
• Price levels in your area and stores
• How much food you make yourself
• If you have a garden and can preserve your food
• What you think is more important for your family: food needs or other family needs.