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 	Tuna 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	Ham
 (canned)	Mixed 		 pie*		 chicken and 	Pork and 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 	 pork 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.

All of the menus in this booklet 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 school or day care) or if your family consists of fewer than four people, cut back on the amount of food you buy.

Fruit

12 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 (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 pork and 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 Jello�
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 & 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 ham
1 (7 ounce) can tuna

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

Equipment you will need

• mixing bowl
• mixing spoon
• cookie sheet
• measuring cups
• measuring spoons

Ingredients

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 2 1/2 dozen

Middle Eastern Bean Salad

Equipment you will need

• mixing bowls
• mixing spoon
• measuring cups
• measuring spoons
• cutting board
• sharp knife

Ingredients

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 (if you like)

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

Equipment you will need

• large pot
• mixing spoon

Ingredients

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

Equipment you will need

• grater
• mixing bowl
• measuring spoon
• measuring cup

Ingredients

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

Equipment you will need

• cutting board
• sharp knife
• measuring cups
• measuring spoons
• mixing bowl
• mixing spoon
• muffin pan for 12
• grater
• can opener

Ingredients

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

Equipment you will need

• small pan mixing bowl
• measuring cup
• can opener
• mixing spoon

Ingredients

1 package (4 serving size) orange gelatin
1 1/2 cups orange juice
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, orange juice, and applesauce in bowl.
4. Chill in refrigerator until it is firm.

Serves 4-6

Golden Rice and Pork Casserole

Equipment you will need

• large pot for rice
• can opener
• cutting board
• sharp knife
• measuring spoon
• cheese grater
• large mixing bowl
• 2-quart casserole dish

Ingredients

3 cups rice, cooked
3 pound pork roast with bone, cooked and cubed,
or 20 ounce boneless pork 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

Equipment you will need

• can opener
• cutting board
• sharp knife
• mixing spoon
• measuring cup
• frying pan
• baking dish

Ingredients

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

Equipment you will need

• cutting board
• sharp knife
• frying pan
• can opener
• mixing spoon
• grater
• 4 dinner plates

Ingredients

1 recipe chili (see Eating Well, week 5 recipes)
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

If you like, mix all the food together in a large bowl and serve it right away.

Burritos

Equipment you will need

• cutting board
• sharp knife
• frying pan
• can opener
• mixing spoon
• grater
• baking dish

Ingredients

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 kidney beans and chili powder.
4. Put a 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

Equipment you will need

• cutting board
• sharp knife
• vegetable peeler
• heavy pan with tight lid
• stirring spoon
• measuring spoons
• plastic or paper bag

Ingredients

1 pound beef cubes
2 tablespoons flour
salt and pepper
1 tablespoon vegetable oil
water
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 cup water. Cover with tight fitting lid and cook at low heat 1 hour.
4. Peel and cube carrots, potatoes, and onion. Add to beef. Cover with lid again. Cook 1 more hour at low heat.

Serves 4

Stir-fry Chicken and Vegetables

Equipment you will need

• measuring cup
• measuring spoon
• cutting board
• can opener
• sharp knife
• frying pan
• mixing spoon

Ingredients

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

Tuna Salad Sandwich

Equipment you will need

• cutting board
• can opener
• small sharp knife
• small bowl
• measuring cup
• mixing spoon

Ingredients

1 (7 ounce) can tuna
1 stalk celery, chopped
1/4 cup mayonnaise*
8 slices bread

1. Open tuna can and drain tuna.
2. Put tuna in small bowl.
3. Wash and chop celery on cutting board.
4. Measure 1/4 cup mayonnaise.
5. Add celery and mayonnaise to tuna in bowl. Mix well.
6. Place 4 slices bread on cutting board. Put 1/4 of tuna mix on each slice.
7. Spread tuna 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.

Making Meals From What's On Hand...

Rice Hot Dish

Equipment you will need

• can opener
• cutting board
• sharp knife
• mixing bowl
• mixing spoon
• baking dish

Ingredients

1 pound lean ground beef
1 (16 ounce)can kidney 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 kidney beans.
4. Layer half the sliced potatoes on the bottom of the baking pan.
5. Place 1/2 can of kidney beans on top of the potatoes. Place 1/2 of ground beef on top of the kidney 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.
9. Bake in oven at 350 degrees for 1 1/2 to 2 hours.

Serves 6

This recipe was developed by Dietetic Students at the College of St. Benedict and St. John's University , Minnesota.

Good Food Storage Saves Money

Store foods at the right temperature.

Refrigerator

40 degrees

• milk
• fish
• meat
• eggs
• salads
• greens
• fruit

Freezer

0 degrees or below

• ice cream
• orange juice
• meat
• fish

Packaged and Canned Goods

70 degrees or below

• flour
• 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 5–10 minutes.

Broiling

Cook on a broiler pan or rack set in a shallow metal pan under the broiler (3–5 inches away) 10–15 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 about 4–8 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.

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 pop machine, save the money you don't spend.

Cynthia Gardner, NDSU Student Dietician
Suzanne Fundingsland, EFNEP Coordinator and Nutrition Specialist, NDSU

Revised by
Heather McMaster, RN, and Sharon Coplin, The Ohio State University, 1995; and
Eunice Hauck, EFNEP Supervisor, Eastern North Dakota

Initial funding provided by the North Dakota Office or Intergovernmental Assistance

FN-532, September 1995