Weekly Meal Planner (*Recipe Included)

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Day 1           Day 2           Day 3           Day 4
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MEAL 1
Cooked cereal*  1/2 grapefruit  Ready-to-eat    Pancakes (3) 
 with milk      Ready-to-eat     Cereal, milk    with hot 
Toast (2)        Cereal, milk   Muffin (from     applesauce
Orange juice    Toast            biscuit mix)   Orange juice
                Beverage        Orange juice    Beverage
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MEAL 2
Baked chicken   Peanut butter   Turkey ham and  Super chef 
Mashed potatoes  sandwich        cheese on       salad with 
Gravy (from pan Canned pears     Bread or buns   fresh greens, 
 drippings or   Carrot sticks   Cucumber or      turkey ham, 
 a mix)         Milk             zucchini        egg, cheese
Garden salad                     rounds         Crackers
Milk                            Apple           Banana
                                Milk            Milk
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MEAL 3
Tacos (2) with  Hot chicken     Cornbread       Spanish 
 beans*,         sandwich*       burger bake*    macaroni* and 
 lettuce,       Green beans     Leftover         kidney beans*
 tomatoes,      Coleslaw         coleslaw       Bread
 and cheese     Milk            Orange          Cream-style 
Pineapple                        sections        corn
 chunks with                    Milk            Milk
 chopped apple 
Carrot sticks
Milk            
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SNACK
Popcorn         Cinnamon        Taco sticks*    Chocolate 
                 toast           (celery and     pudding
                                 beans)
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Day 5           Day 6           Day 7
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MEAL 1
Ready-to-eat    Cooked cereal*  Ready-to-eat 
 Cereal, milk    with milk       Cereal, milk
Toast (2)       Muffin (from    Toast
Banana           biscuit mix)   Banana
Orange juice    Orange juice    Orange juice
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MEAL 2
Fried egg       Salmon salad     Bean soup 
 sandwich,       sandwich*       (canned)
 toasted        Celery and      Toasted cheese 
Marinated        carrot sticks   sandwich
 salad*         Canned peaches  Cucumber or 
Apple           Milk             zucchini rounds
Milk                            Milk
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MEAL 3
Scalloped       Spaghetti with  Salmon cheese 
potato bake*    meat sauce      swirl*
Green beans     Marinated       Peas
Bread            salad*         Pudding with 
Milk            Garlic toast     bananas
                 or buns        Milk
                Milk
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SNACK
Apple slices    Banana          Popcorn
with cheese 
cubes
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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

11 apples
4 oranges
16 bananas
2 grapefruit

Vegetables

2 pounds carrots
1 bunch celery
3 onions
8 potatoes
1 head cabbage
1 head lettuce
4 tomatoes
2 cucumbers or
2 zucchini squash
1 green pepper
vegetables for dipping:
- broccoli
- cauliflower
- radish
- cherry tomatoes

Canned Food

1 (15 ounce) kidney beans
1 (15 ounce) pinto beans
2 (15 ounce) green beans
2 (15 ounce) cream corn
2 cans bean soup
2 cans cream soup
1 (28 ounce) spaghetti sauce with meat
2 pouches boneless, skinless salmon
1 (8 ounce) tomato sauce
1 (28 ounce) tomatoes
1 small jar salsa
1 (15 ounce) peaches
1 (15 ounce) pears
1 (16 ounce) applesauce
1 (15 ounce) pineapple

Grocery

2 chicken gravy mix
peanut butter
mayonnaise-type salad dressing
salad dressing for chef salad
1 pudding mix
vegetable oil
vinegar
baking soda
sugar
salt
pepper
chili powder
garlic powder
celery seed
taco seasoning

Breads and Cereals

5 loaves bread
4 buns for garlic toast
ready-to-eat cereal (24 servings)
cooked cereal (8 servings)
2 muffin mix
1 pancake mix
1 biscuit mix
8 taco shells or tortillas
spaghetti
macaroni
crackers
cornmeal

Meat

1 (3 pound) chicken
1 pound turkey ham
1 pound ground beef

Dairy

4 1/2 gallons lowfat milk (children under age 2 should have whole milk)
1 pound margarine or butter
2 pounds cheese
12 eggs

Frozen

3 (12 ounce) cans orange juice
1 (16 ounce) package green peas
1 (12 ounce) can juice (any flavor)

Recipes

Cooked Cereal

Equipment you will need

• measuring cup
• measuring spoon
• cooking pot with lid
• mixing spoon

Ingredients for each serving

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Dry                           Cooking
Cereal (cups)   Water (cups)  Time (min.)
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Barley 1/4         1           25 to 30
Bulgur 1/3         1           20 to 25
Cornmeal 1/3       1-1/2       about 15
Corn grits 1/4     1-1/4       about 15
Rice 1/3           1           20 to 25
Rolled oats 1/2    1           about 3 
Rolled wheat 1/2   1           about 4
-----------------------------------------

1. Measure water into cooking pot. (Add 1/4 teaspoon salt, optional.)
2. Heat to boiling. For cornmeal, heat only 1 cup of water and mix the rest of the water with the cornmeal.
3. Slowly pour and stir the cereal into the boiling water.
4. Cover the pot and turn the heat down to medium.
5. Stir a few times so the cereal will not stick.
6. Cook for the time listed above for each cereal.

Makes about 1 cup cooked cereal.

Cornbread Burger Bake

1 egg, beaten
1/2 cup cornmeal
1 teaspoon baking soda
1/2 can (1 cup) cream-style corn
1/2 cup milk
1 Tablespoon Vegetable Oil
3/4 pound ground beef
1/2 cup chopped onion
1/4 cup chopped green pepper
1 teaspoon chili powder
1 cup grated cheese

1. In a bowl, mix the egg, cornmeal, baking soda, corn, milk and oil. Set aside.
2. Cook the ground beef. Drain the fat.
3. Mix the onion, green pepper, and chili powder with the meat.
4. Pour half of the cornmeal mixture in to a greased 1-quart baking dish.
5. Cover with the meat mixture and the grated cheese.
6. Pour the rest of the cornmeal mixture on top.
7. Bake in oven at 375 degrees for 30 to 35 minutes.

Serves 4

Taco Sticks

1 cup pinto or kidney beans, drained
1 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon garlic powder
4 stalks of celery
1 small jar of salsa

1. With a fork, mash the beans with the chili powder, garlic powder, and salt. Try to make it smooth.
2. Wash celery. Cut each stalk of celery into 3 pieces.
3. Spread bean mixture on the celery sticks.
4. Top with some salsa and serve.

Makes 12 sticks

Tacos

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

1. Chop onion. Brown onion and ground beef in frying pan. Pour off the fat.
2. Drain one can beans and mash with a fork, potato masher, or blend in a blender.
3. Drain other can of beans and add it and mashed beans to ground beef. Mix well.
4. Fill warm, soft tortillas with ground beef and beans, grated cheese, lettuce, and tomatoes.
5. Serve with salsa.

Serves 4

Marinated Salad

4 cups vegetables, cut up
Use lots of kinds of vegetables. Choose what you like or what costs less at the store. Here are some ideas: broccoli, cauliflower, carrots, celery, cucumbers, radishes, olives, zucchini, cherry tomatoes
3/4 cup Italian salad dressing

1. Put cut vegetables in a bowl.
2. Pour salad dressing over the vegetables and mix.
3. Cover and put in the refrigerator. Will keep for 3 or 4 days.

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 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, 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 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.

Coleslaw

3-4 cups cabbage, shredded fine
1 cup grated carrot
1/3 cup mayonnaise or salad dressing
1 Tablespoon vinegar
2 teaspoons sugar
1/4 teaspoon salt
1/2 teaspoon celery seed (optional)

1. Wash, peel, and grate carrots. Wash and shred cabbage. Put shredded cabbage and carrots in a serving bowl.
2. To make dressing, put mayonnaise, vinegar, sugar, salt and celery seed in bowl and stir until mixed well. (Make sure the sugar is dissolved.)
3. Pour the dressing over the cabbage and mix well.

Serves 8 (enough for 2 meals)

Hot Chicken Sandwich

1-1/2 cups cooked chicken
leftover chicken gravy or 1 can cream of chicken soup
8 slices of toast

1. Cut cooked chicken into small pieces.
2. Mix chicken and chicken gravy or a can of undiluted cream of chicken soup together in a saucepan. Heat on stove until hot.
3. Spoon chicken onto 4 slices toast. Top with remaining slices.
4. Cut sandwiches in half and serve.

Scalloped Potato Bake

4 cups potatoes, sliced thin
1/4 cup chopped onion
1/2 pound turkey ham, cut in pieces
1 can cream of mushroom or celery soup
1/2 can water
1/4 teaspoon pepper

1. Peel and slice potatoes and onions. Make layers of potatoes, onion, and turkey ham in a greased baking dish.
2. Mix soup, water, and pepper in a bowl. Pour this mixture over the potatoes.
3. Cover the baking dish and bake in the oven at 350 degrees for 1 hour.
4. Take the cover off and bake for 30 minutes more.

Serves 4

Spanish Macaroni

1/2 pound ground beef
1/2 green pepper, chopped
1/2 cup chopped onion
2 cups water
1 (8 ounce) can tomato sauce
1 (28 ounce) can tomatoes
(or 2 1-pound cans)
1-1/2 cups macaroni, not cooked
1 Tablespoon chili powder

1. Cook the ground beef in a frying pan. Drain the fat.
2. Add remaining ingredients, and mix with the meat.
3. Bring to a boil. Then turn the heat down to low. Cover.
4. Cook on low heat until the macaroni is done (about 10 to 15 minutes.)
5. Stir 1 or 2 times so the macaroni will not stick to the pan.

Serves 4

For variety: Add frozen or canned vegetables, such as broccoli, corn, kidney beans, or mixed vegetables. Try adding grated cheese on top before serving.

Salmon Cheese Swirls

1 pouch boneless, skinless salmon, drained
1 cup frozen peas
1 can cream of chicken soup
1-1/2 cups Master Mix or Bisquick mix (the recipe for Master Mix is next)
1/3 cup milk
1/2 cup shredded cheddar cheese

1. Mix salmon, peas, and chicken soup in a bowl. Pour the salmon mixture into a buttersprayed baking dish.
2. Put the Master Mix and milk in a bowl and stir until dough is blended.
3. Spread a small amount of flour on the kitchen counter. Put the dough on the flour and knead it 10 times. (Squish it with your hands.)
4. Roll dough with a rolling pin or press it with your hands until it is about 6 inches wide and 10 inches long.
5. Grate cheese. Put grated cheese on top of the dough.
6. Roll up the dough with cheese so it looks like a jelly roll. Seal the edges.
7. Cut the roll into slices about 1/2 inch thick.
8. Put slices on top of salmon mixture in the baking dish.
9. Bake in oven at 425 degrees for 15 to 20 minutes, until the top is golden brown.

Serves 4

Master Mix

9 cups flour
1/3 cup baking powder
1 Tablespoon salt
2 teaspoons cream of tartar
4 Tablespoons sugar
1 cup nonfat dry milk powder
1 cup oil

1. Measure flour, baking powder, salt, cream of tartar, sugar, and dry milk into mixing bowl.
2. Stir with a spoon to mix well.
3. Measure and add oil.
4. Blend the oil into the dry mix using a pastry blender, a fork or two knives. The mix should look like coarse cornmeal.
5. Store the mix in covered plastic or glass storage containers in the cabinet, on the countertop, or in the refrigerator.

To use the Master Mix in a recipe, stir the mix in the container, then spoon it carefully into a cup and level it off with a knife.

Makes 11 cups

Making Meals From What's On Hand

Potato Jumble

1 pound ground turkey or beef
1 box scalloped potato mix
(or other kind of potato mix)
1 can cream soup (any kind)
1 can green beans, drained
1 can corn, drained
1/2 cup water
1 package onion soup mix

1. Cook the ground meat and drain the fat.
2. Add the onion soup mix to the meat.
3. In a baking dish, mix the cream soup with the flavor packet from the potato mix.
4. Stir the potatoes into the soup. Spread evenly in baking dish.
5. Make layers of the green beans, meat, and corn on top of the potatoes.
6. Add the water.
7. Bake in oven at 350 degrees for 1 hour.

Stir-fry Vegetables

2 or 3 cups of cut vegetables. (Choose whatever vegetables you like or what costs less at the store. Frozen vegetables are good, too.) Here are some ideas: bok choy, cabbage, carrots, cherry tomatoes, zucchini, squash, celery, sugar snap peas, broccoli, cauliflower, mushrooms, onions, edamame, water chestnuts, baby corn, green, red, yellow, or orange bell peppers
1-2 Tablespoons Vegetable Oil or margarine
salt, pepper, or other seasoning, to suit your taste
1 cup grated cheese

1. Heat the oil in a large frying pan or saucepan.
2. Add vegetables. Stir or toss them over medium heat for 3-5 minutes or until they are just getting tender.
3. If you want the vegetables more tender, add 2 to 3 Tablespoons water, cover tightly, and cook a little longer.
4. Stir in seasonings.
5. If you want, top the vegetables with grated cheese and let it melt.

Serves 4

Ingredient Substitutions

A trip to the store takes time and money. You may be able to use something you have on hand in place of what you need.

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If you don't have       Use                                             
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Baking powder           5/8 teaspoon cream of tartar + 
 (1 teaspoon)           1/4 teaspoon baking soda
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Biscuit mix (1 cup)     1 cup flour
                        1-1/2 teaspoons baking powder
                        1/4 teaspoon salt
                        1 Tablespoon shortening
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Bread crumbs (1 cup)    1/4 cup cracker crumbs or cornmeal 
                        or 1 cup soft bread crumbs
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Buttermilk (1 cup)      1 Tablespoon lemon juice or 
                        vinegar + milk to make 1 cup; 
                        stir and let stand for 5 minutes, 
                        or use 1 cup yogurt
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Cake flour (1 cup)      7/8 cup all-purpose flour 
                        (1 cup minus 2 Tablespoons flour)
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Chocolate, unsweetened  3 Tablespoons unsweetened cocoa 
(1 square)              (1 ounce) powder + 
                        1 Tablespoon shortening
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Cornstarch              2 Tablespoons flour
(1 Tablespoon)  
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Cream (1 cup)           1/4 cup butter or margarine + 
                        3/4 cup milk
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Egg, large, fresh       2-1/2 Tablespoons dry whole egg 
                        powder + 2-1/2 Tablespoons 
                        warm water, whisked well
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Honey (1 cup)           1-1/4 cups sugar + 1/4 cup liquid,
                        or 1 cup corn syrup
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Lemon juice             1/2 teaspoon vinegar
(1 teaspoon)    
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Milk, skim (1 cup)      1/3 cup nonfat dry milk + 
                        water to make 1 cup.  Stir well
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Milk, sour (1 cup)      1 Tablespoon lemon juice or vinegar 
                        + milk to make 1 cup; stir and let 
                        stand 5 minutes to make buttermilk.
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Milk, whole (1 cup)     1/2 cup evaporated milk + 
                        1/2 cup water
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Molasses (1 cup)        1 cup honey
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Sugar (1 cup)           1 cup honey (reduce liquid in 
                        recipe by 4 Tablespoons); 
                        or 1 cup molasses (reduce liquid 
                        in recipe by 4 Tablespoons)
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Tomato Juice (1 cup)    1/2 cup tomato sauce + 1/2 cup water
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Tomato Sauce (2 cups)   3/4 cup tomato paste + 1 cup water
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Pack A Safe Lunch

• Keep sandwiches with mayonnaise, meat, fish, poultry, or eggs cold.
• To keep sandwiches cold, freeze them before packing.
• Cool a lunch box with ice cubes in a jar with a lid.
• If you can't keep sandwiches cold, make some that don't need to stay cold, such as Nutella, Jif Peanut Butter, Jelly, Tomato Jam and Cream Cheese, Pineapple and Cream Cheese, or sliced Cheese.