Weekly Meal Planner (* indicates recipe included)

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Day 1           Day 2           Day 3           Day 4           Day 5
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MEAL 1
French toast(3) Scrambled eggs  1/2 grapefruit  Oatmeal with    Ready-to-eat 
 with syrup     Toast           Ready-to-eat     raisins         cereal with 
Orange juice    Orange Juice     cereal with    Toast            milk
Milk            Beverage         milk           Milk            Toast
                                Toast                           Orange juice
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MEAL 2
Beef stew*      Cream of broc-  Peanut butter   Salmon salad      Chicken rice 
Sunshine         coli soup       sandwich        sandwich*       soup (canned)
 salad*          (canned)       Carrot sticks   Vegetable soup  Peanut butter 
Bread           Crackers        Grapes           (canned)        stuffed celery
Beverage        Carrot sticks   Milk            Crackers        Banana
                Bread                           Carrot sticks   Milk
                Banana                          Milk
                Milk
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MEAL 3
Tomato soup     Burritos* (2)   Hamburger       Stir-fry        Turkey Bacon
 (canned)       Mixed            pie*            chicken and    Luck's beans
Middle Eastern   vegetables     Molded orange    vegetables*    Applesauce
 bean salad*    Apple slices     juice salad*   Rice            Bread
Crackers         in orange      Bread           Orange sections Milk
Canned pears     juice          Milk            Milk
Milk            Beverage
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SNACK
Popcorn         Ready-to-eat    Sugarless       Apple           Sugarless 
 (2 cups)        cereal with     oatmeal                         oatmeal 
                 milk            cookies (2)*                    cookies (2)*
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Day 6           Day 7
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MEAL 1
1/2 grapefruit  Pancakes (2) 
Ready-to-eat     with syrup
 cereal with    Orange juice
 milk           Milk
Toast
Beverage
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MEAL 2
Macaroni and    Creamy potato 
 cheese (box)    soup*
Green beans     Crackers
Orange          Veggie muffins*
 sections       Apple
Milk            Milk
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MEAL 3
Taco salad*     Golden rice and 
Canned peaches   beef casserole*
Milk            Peas and Carrots
                Tossed salad
                Biscuits 
                 (refrigerator)
                Milk
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SNACK
Popcorn         Sugarless 
 (2 cups)        oatmeal cookie*
                Banana
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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

13 apples
8 oranges
4 grapefruit
4 servings grapes
15 bananas

Vegetables

5 large onions
2 large tomatoes
2 pounds carrots
1 bunch celery
1 head lettuce
1 cucumber
fresh parsley
1 head cabbage
1 bunch broccoli
2 potatoes

Canned Food

2 cans tomato soup
1 can cream of broccoli soup
1 can vegetable soup
1 can chicken rice soup
5 (16 ounce) cans beans (white cannellini, red, pinto, or kidney)
1-2 cans applesauce
1 (16 ounce) can pears
1 (16 ounce) can peaches
2 (16 ounce) cans green beans
1 (10-16 ounce) can corn
1 (8 ounce) can mushrooms
1 can Luck's pinto beans
1 (16 ounce) can tomatoes
1 (8 ounce) can tomato sauce
salsa

Grocery

1 package (4 serving size) vanilla pudding
1 package (4 serving size) orange gelatin
syrup
1 bottle lemon juice
1 box instant mashed potatoes
popcorn
peanut butter
mayonnaise
raisins
vegetable oil
2 boxes macaroni and cheese
chicken bouillon cubes or granules
beef bouillon cubes or granules
saltines
vanilla extract
chili powder
cumin
soy sauce
cornstarch
sugar
flour

Breads and Cereals

4 loaves (1 1/2 pound) enriched or whole grain bread
1 package cornmeal muffin mix
ready-to-eat cereal (16 servings)
oatmeal (at least 3 cups)
1 pound rice
1 package flour tortillas
biscuit mix or pancake mix
corn chips
1 can refrigerator biscuits

Meat

1 pound beef, round or chuck steak cut in cubes
1 (3 pound) chicken or 3/4 pound boneless, skinless chicken breast
1- 1/2 pounds ground beef
1 pound turkey bacon
1 pouch boneless, skinless salmon

Dairy

5 gallons lowfat milk (children under age 2 should have whole milk)
butter or margarine
1 dozen eggs
3/4 to 1 pound cheddar or American cheese

Frozen

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

Recipes

Sugarless Oatmeal Cookies

3 bananas
1/3 cup margarine, melted
2 cups uncooked quick-cooking oats
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract

1. Set oven at 350 degrees.
2. Mix together all ingredients in a bowl. Mix really well.
3. Let stand about 5 minutes, until oats become wet.
4. Heap teaspoons with dough and drop dough onto greased cookie sheet.
5. Bake at 350 degrees for 15 to 20 minutes.
6. Let stand 1 minute on cookie sheet. Remove cookies to wire racks or a towel to cool completely.

Makes 30 cookies

Middle Eastern Bean Salad

3 1/2 cups cooked, drained beans of your choice (or 2 cans red, pinto, kidney, etc.)
1/2 cup chopped onion
1 large chopped tomato
1 medium chopped cucumber
1/2 cup chopped parsley
1/2 cup vegetable oil
1/4 cup lemon juice
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon cumin

1. Mix together oil, lemon juice, and spices in measuring cup.
2. Combine other ingredients in large mixing bowl.
3. Add lemon juice and oil to bowl.
4. Chill several hours or overnight for flavors to blend.

Serves 6

Creamy Potato Soup

3 cups water
1 3/4 cups nonfat dry milk
1 cube beef bouillon
3 1/2 cups instant mashed potato flakes
3 cups cooked vegetables (use carrots, celery, onions or leftover cooked vegetables)

1. Mix water and dry milk in a large pot. Heat on low heat.
2. Stir in potato flakes and beef bouillon cube.
3. Add vegetables and spices.
4. Simmer for 20 minutes, stirring a few times. Do not overcook vegetables.

Serves 4

Substitution
Use 3 cups lowfat milk in place of the water and dry milk.

Sunshine Salad

2 cups finely shredded carrots
1/2 cup sugar
1/4 teaspoon salt
1-2 Tablespoons lemon juice
2-4 lettuce leaves

Mix all ingredients together and chill.

Serves 4

Veggie Muffins

1 (8 ounce) package corn muffin mix
1 egg
1/3 cup lowfat milk
1 Tablespoon onion, finely chopped
3/4 cup fresh broccoli, chopped (or substitute frozen broccoli)
1 (8 ounce) can mushrooms, drained and chopped
2/3 cup shredded cheddar cheese

1. Set oven at 400 degrees.
2. Blend muffin mix, egg, and milk in mixing bowl.
3. Wash and finely chop vegetables. Add onions, broccoli, mushrooms and grated cheese to corn muffin mix.
4. Grease muffin pan or line with paper muffin cups. Divide the batter evenly among the 12 muffin cups.
5. Bake at 400 degrees for 20 minutes, or until tops are golden brown.

Makes 12 muffins

Molded Orange Juice Salad

1-1/2 cups orange juice
1 pkg. orange gelatin
1-1/2 cups applesauce

1. Heat one cup orange juice until it almost boils.
2. Add gelatin and stir until it dissolves.
3. Mix gelatin, all the orange juice, and the applesauce in a bowl.
4. Chill in refrigerator until it is firm.

Serves 4-6

Golden Rice and Beef Casserole

3 cups rice, cooked
3 pound beef roast with bone, cooked and cubed,
or 20 ounce boneless beef roast, cooked and cubed
1 can (10 ounce) whole kernel corn, drained
1/4 cup onion, finely chopped
1 1/2 cups lowfat milk (or use 2/3 cup dry milk plus water to make 1 1/2 cups)
1/4 teaspoon pepper

Topping:

1-1/2 cups (6 ounces) American cheese, grated

1. Set oven at 350 degrees.
2. Mix all ingredients together except grated cheese.
3. Pour into lightly oiled, 2-quart casserole.
4. Sprinkle with grated cheese.
5. Bake at 350 degrees for 30 to 45 minutes.

Serves 6

Hamburger Pie

1/2 pound ground beef
1 small onion, chopped
can green beans
1 can tomato soup
3 cups mashed potatoes

1. Set oven at 350 degrees.
2. Brown hamburger and onion in frying pan. Drain fat.
3. Put drained green beans in bottom of baking dish.
4. Layer tomato soup and hamburger on top.
5. Put mashed potatoes in ring around the top.
6. Bake at 350 degrees for 30 minutes.

Serves 4-6

Taco Salad

1 recipe chili (see week 5 recipes link at end of this page)
1/2 head lettuce
1/2 pound grated cheddar cheese
1 tomato, chopped
4 cups corn chips or tortilla chips
salsa

1. Make chili.
2. On each of 4 plates put 1 cup corn chips. Top with chopped lettuce, 1/4 of chili, grated cheese and chopped tomatoes.
3. Serve with salsa on the side.

Serves 4

For variety, mix all the food together in a large bowl and serve it right away.

Burritos

1/2 pound ground beef
2 (16 ounce) cans kidney, pinto, or red beans
1 onion, chopped
1 Tablespoon chili powder or 1 package taco seasoning
8 large flour tortillas
salsa

1. Chop onion.
2. Brown ground beef and onion in frying pan. Drain fat.
3. Mix in beans and chili powder.
4. Put a large spoonful of meat mixture in the center of the tortilla. Fold opposite edges of the tortilla over the meat. Then fold both ends to the center so you form a pocket.
5. Set burrito in baking dish. Heat burritos in covered dish for 10-15 minutes at 350 degrees.
6. Serve with salsa.

Serves 4

Beef Stew

1 pound beef cubes
2 Tablespoons flour
salt and pepper
1 Tablespoon vegetable oil
1 quart beef broth
1 small can tomato sauce
2 carrots, peeled and cut into 1- inch pieces
2 potatoes, peeled and cut into 1- inch cubes
1 onion, peeled and cut into 1- inch cubes

1. Measure flour into plastic or paper bag. Add salt and pepper. Shake.
2. Add beef cubes to bag and shake until beef is well coated.
3. Heat oil in heavy pan. Add beef cubes and brown. Add 1 quart beef broth. Cover with tight fitting lid, and cook over medium heat 1 hour.
4. Add tomato sauce.
5. Peel and cube carrots, potatoes, and onion. Add to beef. Cover with lid again. Cook 1 more hour over medium heat.

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

Salmon Salad Sandwich

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

1. Open pouch of salmon and drain it.
2. Put it in small bowl.
3. Wash and chop celery on cutting board.
4. Measure 1/4 cup mayonnaise.
5. Add celery, diced apples, pickle relish, and mayonnaise to salmon in bowl. Mix well.
6. Place 4 slices toasted bread on cutting board. Put 1/4 of salmon salad on each slice.
7. Spread 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 plain yogurt.

Making Meals From What's On Hand

Rice Hot Dish

1 pound lean ground beef
1 (16 ounce) can cannellini beans, drained
4 to 6 medium potatoes, peeled and sliced
1 can tomato soup
1 (6 to 8 ounce) box rice
1/2 cup water

1. Set oven at 350 degrees.
2. Wash, peel, and slice potatoes.
3. Drain cannellini beans.
4. Layer half the sliced potatoes on the bottom of the baking pan.
5. Place 1/2 can of cannellini beans on top of the potatoes. Place 1/2 of ground beef on top of the cannellini beans.
6. Place 1/2 of the rice on top of the beef. Repeat steps.
7. Sprinkle the rice seasoning on top of the layers.
8. Mix water and tomato soup together, and pour over everything, then cover with foil.
9. Bake in oven at 350 degrees for 1 hour.

Serves 6

Good Food Storage Saves Money

Store foods at the right temperature.

Refrigerator

40 degrees

• milk
• fish
• meat
• eggs
• cheese
• salads
• greens
• fruit
• mayonnaise
• yogurt

Freezer

0 degrees or below

• ice cream
• orange juice
• meat
• poultry
• fish

Packaged and Canned Goods

70 degrees or below

• flour and cornmeal
• crackers
• cereals
• spices

Cool, Dry, and Dark

45-55 degrees

• carrots
• potatoes
• onions
• beets

New Ways to Cook Fish

Steaming

Cook on a rack in steam coming from boiling water, usually 10 minutes.

Broiling

Cook on a broiler pan or rack set in a shallow metal pan under the broiler (5 inches away) for 15 minutes. May brush with margarine or oil to keep fish from drying out.

Charcoal grilling

Cook over hot coals, usually 10-15 minutes.

Simmering or poaching

Cook on the range top with a little water in a covered pan, usually 5-10 minutes.

Microwave

Cook in a baking dish with 2 Tablespoons of water. Cover dish, but leave a small opening for steam to escape. Cook on high for 8 minutes per pound.

The weight and thickness of the fish will change the cooking times. The thicker or heavier the fish, the longer it will take to cook. Fish is very tender. Cook just until done. Raw fish looks watery. Cooking turns watery juices milky white and firm. Fish is done when it flakes apart.

How to Store Food Safely

It makes sense to protect the food you buy because feeding your family is costly. Use care, cleanliness, and common sense when storing food.

• Put food items that spoil easily in the refrigerator or freezer as soon as you return from the store.
• Food should not be stored in the cabinet below the kitchen sink or any cabinets where it gets wet or too warm.
• Always read the label to see where the food item should be stored.

Shopping Lists

Keep a piece of paper near or on the refrigerator to write down things as you need them. Use this when making a complete shopping list. Your grocery list should only contain things you will eat and enjoy, and be as healthy for you as possible.

Savings Tips That Work

Break a habit. Every time you don't have a doughnut or coffee break or don't spend money at the soft drink or vending machines, save the money you don't spend.