Weekly Meal Planner (* Recipe Included)

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Day 1           Day 2           Day 3           Day 4
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MEAL 1
Oatmeal         Yogurt Fruit    Hard-boiled     Orange slices
Toast(2)         Crunch*         Egg            Ready-to-eat 
Orange juice    Peanut Butter   Toast(2)         Cereal
Milk             Toast(2)       Orange Juice    Toast(2)
                Orange Juice    Milk            
                Milk
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MEAL 2
Salmon Salad      Chicken        Vegetable Beef  Tomato Juice
 Sandwich*       (leftover)      Soup(canned)   Egg Salad 
Carrot Sticks   Potato Salad*   Crackers         Sandwich*
Tomato Juice    Biscuits        Carrot and      Raw veggies and 
                  Milk             Celery          Cottage Cheese 
                                  Beverage         Dip*
                                                Milk
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MEAL 3  
Oven fried      Chili*          Hamburger       Salsa Baked 
Chicken* or     Apple Wedges    Patties         Fish*
Baked Potato    Tossed Salad    Mashed Potatoes Peas and Carrots 
Green Beans     Beverage        Bread (2)       Oven-baked Fries
Bread                           Canned Pears    Milk
Beverage                        Milk    
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SNACK
Banana          Ready-to-eat Popcorn         

Graham         Cereal with milk  
Crackers
             

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Day 5           Day 6           Day 7
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MEAL 1
3 Pancakes      Cereal          Oatmeal        
with syrup      Toast           Toast
Orange Juice    Banana          Milk
                Milk
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MEAL 2
Tacos*          Bean Soup       Pizza 
Milk            Meatloaf       Tossed Salad
                Sandwich        Milk
                Coleslaw
                Beverage
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MEAL 3
Meatloaf*       Pizza*          Cabbage 
Baked Potato    Coleslaw*       Casserole*
Bread           Canned peaches  Green Beans
Milk            Milk            Bread
                                Milk
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SNACK
Celery Sticks   Fruitsicles*    Raisins
                 (orange)
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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.

All of the menus on this site are based on the USDA Food Guide Pyramid. Shopping lists are for meals at home. Lists are for a family of four. If anyone in your family eats meals away from home (at work, school, or day care) or if your family consists of fewer than four people, cut back on the amount of food you buy, or just make it last longer. If larger than four, add on accordingly.

Fruit

8 bananas
9 apples
8 oranges
raisins

Vegetables

2 pounds carrots
5 pounds potatoes
2 large onions
1 small head cabbage
1 large head lettuce
1 tomato
1 green pepper

Canned Food

1 can tomato juice (46 ounces)
1 (16 ounce)can diced tomatoes, plus 1 (8 ounce) can plain tomatoes
1 (16 ounce)can green beans
2 cans (16 ounce) stewed tomatoes
1 (10 ounce) can pizza sauce
1 can (8 ounces) tomato sauce
2 cans (16 ounce) kidney beans
1 can (15 ounce) chili beans
1 can vegetable beef soup
1 can tomato soup
1 can bean soup
1 can (16 ounces) corn
1 can (16 ounces) green beans
2 cans (8 ounce) mushrooms
1 can (16 ounces) pears
1 can (16 ounces) peaches
peanut butter
1 pouch boneless, skinless salmon

Grocery

1 package taco seasoning or 1 bottle chili powder
vegetable oil
mayonnaise (16 ounces)
salad dressing for tossed salad
syrup
mustard
chili powder
paprika
pepper
oregano
baking powder
cream of tartar
sugar
salt

Breads and Cereals

oatmeal (8 servings)
ready-to-eat cereal (13 servings)
7 loaves bread (1 pound each)
biscuit mix
pancake mix
flour
graham crackers
saltines
rice
popcorn

Meat

1 chicken (3 pounds)
4 1/4 pounds ground meat (beef, chicken, or turkey)

Dairy

4 gallons milk (children under age 2 should have whole milk)
1 pound butter or margarine
1 dozen eggs
1 (16 ounces) container cottage cheese
8 ounces mozzarella cheese
12 ounces cheddar cheese
American cheese
yogurt (16 ounces)

Frozen

3 cans (12 ounce) frozen orange juice
1 pound fish filets
1 package (16 ounce) peas and carrots

Recipes

Yogurt Fruit Crunch

2 cups lowfat yogurt (plain or vanilla)
1 cup fruit, fresh (1 banana) or canned in light syrup (drained)
1 cup dry cereal, crunchy

1. Drain fruit if using canned fruit, or cut up the fresh fruit.
2. Mix the yogurt and fruit together in a mixing bowl.
3. Spoon the mixture into small serving dishes.
4. Sprinkle 1/4 cup cereal on top of each serving.

Serves 4

Oven-fried Chicken

2 teaspoons butter
2/3 cup Bisquick Mix
1 1/2 teaspoons paprika
1 1/2 teaspoons salt
1/4 teaspoon pepper
3 pounds chicken

1. Cut the chicken into serving size pieces and take off the skin.
2. Heat the oven to 425 degrees.
3. Melt the margarine in the baking dish in the oven.
4. Mix the Bisquick Mix, paprika, salt, and pepper in the plastic bag.
5. Add the chicken pieces and shake.
6. Put the chicken in the baking dish.
7. Bake for 35 minutes, then turn the chicken over and bake 15 minutes more (50 minutes total.)

Serves 6

Bisquick 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 the pastry blender, the fork or the knives. The mix should look like coarse cornmeal.
5. Store the mix in covered plastic or glass storage containers in the cupboard or refrigerator.

To use the Bisquick 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

Chili

1/2 cup diced onion
1/2 pound ground beef
2 teaspoons chili powder
pepper
1 can (16 ounces or 2 cups) diced tomatoes
1 can (8 ounces or 1 cup) tomato sauce
1 can (15 ounces or 2 cups) chili beans, undrained

1. Chop the onion.
2. Brown the ground beef and onion in a large skillet.
3. Pour off the excess fat.
4. Stir in the remaining ingredients.
5. Heat for 10 minutes and serve.

Serves 4

Salsa Baked Fish or Chicken

1 pound frozen fish filets or 4 chicken breasts
vegetable oil
1/4 cup chopped onion
1/4 cup chopped green pepper
1 cup (8 ounce can) chopped canned
tomatoes
1/8 teaspoon pepper
1/2 teaspoon oregano
1 cup grated cheese, optional

1. Thaw frozen fish or chicken breasts in the refrigerator.
2. Cut fish into 6 servings.
3. Oil baking dish and spread fish in dish.
4. Bake fish or chicken in 350 degree oven for 20 minutes.
5. While entree is baking, chop the onion and green pepper.
6. Cook the onion and green pepper in a small pan in a little water for 3 minutes.
7. Add tomatoes and spices.
8. Cook on stovetop for 10 minutes to blend flavors.
9. When entree is done, pour liquid off.
10. Pour vegetable sauce over entree.
11. Bake 10 minutes.
12. Grate cheese and put over entree.
13. Bake 2 or 3 minutes to melt cheese.

Serves 6

Cheese Meatloaf

1 egg
1/3 cup milk
1 cup dry oatmeal
1/4 cup chopped onion
3/4 pound any ground meat, (beef, turkey, chicken)
1 cup grated cheddar cheese

1. Beat egg in mixing bowl.
2. Add milk and oatmeal and let soak a few minutes.
3. Chop onion and grate cheese. Add to mixing bowl.
4. Mix in ground meat.
5. Shape into a loaf and put in baking dish.
6. Bake at 350 degrees for one hour.

Serves 7

Homemade Pizza

vegetable oil
1/2 pound ground beef
1 teaspoon oregano
2 cups Bisquick Mix
1/2 cup lowfat milk
flour
1 (10 ounce) can pizza sauce
1 cup corn, drained
1 can (8 ounce) mushrooms, drained
1/2 cup grated mozzarella cheese

1. Heat oven to 450 degrees.
2. Lightly oil cookie sheet.
3. Brown the ground beef in the frying pan and drain off the fat.
4. Add oregano and mix well. Let sit.
5. Measure Bisquick Mix and milk into a bowl. Mix lightly to make a dough.
6. Spread flour on the counter.
7. Dump dough onto flour and knead 6 times.
8. Pat half of dough to fit size of cookie or pizza pan.
9. Move dough to lightly oiled cookie sheet. Pinch the edges of the dough to make a rim.
10. Spread pizza sauce on the dough.
11. Cover with ground beef, corn, mushrooms, and grated cheese. Bake at 450 degrees for 15 or 20 minutes.
12. Repeat with second half of dough.

Serves 4

Note:
This recipe makes 2 pizzas.

Hamburger Cabbage Casserole

1/2 pound ground beef
1/2 cup chopped onion
pepper
1 teaspoon chili powder
1/2 cup uncooked rice
1 small head cabbage, sliced thin (about 2 cups)
1 can tomato soup, mixed with 1 can water

1. Brown meat in the frying pan and pour off the fat.
2. Chop onion and add to meat.
3. Add pepper and chili powder and mix well.
4. Slice about 1/2 a head of cabbage into thin strips.
5. Place half of the cooked ground beef in the bottom of a casserole dish.
6. Spoon half the uncooked rice and half the cabbage over the meat.
7. Repeat the meat, rice, and cabbage layers.
8. Mix the soup and water in a bowl.
9. Pour soup over the top of the casserole.
10. Cover and bake for 1 hour at 350 degrees.

Serves 4

Fruitsicles

fruit juice of your choice (1/2 cup for each popsicle) -- kids love apple, cherry, orange, or grape

1. Pour juice into the paper cups.
2. Add a popsicle stick or plastic spoon. The stick can be at an angle.
3. Put filled cups in freezer to freeze juice.
4. Tear off paper cup when you are ready to eat the popsicle.

Salmon Salad Sandwich

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

1. Open pouch of boneless, skinless salmon and drain it.
2. Put salmon in small bowl.
3. Wash and chop celery on cutting board.
4. Add celery, pickle relish, diced apples, and mayonnaise to salmon in bowl. Mix well.
5. Place 4 slices bread on cutting board. Put 1/4 of salmon mixture on each slice.
6. Spread mixturre over bread and put another slice of bread on top.
7. 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
1/4 cup mayonnaise
1 tsp. mustard
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. Chop eggs on cutting board and put in bowl.
7. Measure and add mayonnaise, pickle relish, and mustard and mix well. Add salt and pepper to taste.
8. Place 4 slices of toasted bread on cutting board. Put 1/4 of egg mixture on each slice.
9. Spread egg mixture over bread and put another slice on top.
10. Cut sandwiches in half and serve.

Serves 4

Making Meals From What's on Hand

Quick Skillet Hot Dish

1 pound ground turkey
1 (5 ounce) package macaroni
1 (1 ounce) package dried onion soup mix
1 (15 ounce) can kidney beans
1 (15 ounce) can corn
1 (10 1/2 ounce) can tomato soup, or 1 (8 ounce) can tomato sauce plus 1 can water

1. Brown ground turkey in the frying pan. Drain the fat off.
2. Add all the other food, plus 2 cups water.
3. Cook at a low heat for 10 minutes, or until the macaroni is cooked and all the liquid is gone.

Serves 6

Potato Salad

4 medium potatoes
2 hard-boiled eggs
1 stalk chopped celery
1/4 finely chopped onion
1 teaspoon prepared mustard
2 teaspoons sugar
2 teaspoons pickle relish
3/4 cup mayonnaise (use part plain yogurt to reduce calories)
1/2 teaspoon salt
pepper

1. Wash, scrub, and peel potatoes. Cut into 1/2-inch cubes.
2. Put potatoes in covered pan in 1 inch of water and cook until potatoes are tender (15 to 20 minutes.)
3. Put the two eggs in another pan and cover with 1 inch of cold water. Bring to a boil on the stove, remove from the burner, and let sit for 20 minutes.
4. Mix all the other ingredients together in a mixing bowl.
5. When eggs are cooked, peel and chop them.
6. Drain potatoes. Add eggs and potatoes to everything in the mixing bowl. Mix well.
7. Refrigerate 2 hours or overnight to let flavors blend.

Serves 4

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

S T R E T C H Your Food Dollar

Meat, Fish, Poultry, or Beans

• Cook with low heat for less shrinkage.
• Use bones from roast or chicken to make soup stock.
• Buy a whole chicken and cut it up yourself; chicken parts often cost more.

Breads, Cereals, Rice, and Pasta

• Stretch ground meat dishes with bread crumbs or oatmeal. Ground turkey and chicken can be used as well as ground beef for variety. The two end slices of a loaf of bread make excellent bread crumbs in a food processor.
• Use leftover macaroni, spaghetti, rice, or noodles in soups and casseroles. Pasta dishes can stretch a meal to serve more people.
• Buy large boxes of cereal rather than single-serving boxes.

Vegetables or Fruit

• Save cooking water and leftover vegetables for stews and soups.
• Buy sliced, cut, or chopped frozen or canned vegetables or fruit instead of whole because they usually cost less.
• If fresh produce, such as broccoli or lettuce, is priced by the bunch or by the head, buy the heaviest.

Milk, Cheese, and Other Dairy

• Use Morning Moos dry milk powder to make mixes for drinking and cooking. It tastes as good as real milk if you mix it in a blender with warm water and chill it overnight before using it.
• Substitute plain yogurt for sour cream or mayonnaise.
• Use ice milk or sherbet in place of ice cream. They may cost less. Or make your own out of frozen fruit with a little bit of chilled evaporated milk in a blender on high.