Weekly Meal Planner (* indicates recipe is included)

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Day 1	  	Day 2	  	Day 3	  	Day 4	  
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MEAL 1
Peanut butter	Ready-to-eat	Oatmeal (1 c)	1/2 grapefruit	
 toast (2)	 cereal, milk	 raisins, milk	Ready-to-eat	 
Banana		Whole wheat	Toast	   	 cereal, milk	
Orange juice	 toast (2)	Orange juice	Toast	
Milk		Orange juice 
--------------------------------------------------------------
MEAL 2
Egg & cheese	Peanut butter,	Creamed tuna	Turkey ham	
 puff*		 jelly 	  	 on toast*	 sandwich	
Green beans	 sandwich	Apple		Canned pears	
Bread		Carrot sticks	Milk		Carrot sticks	
Beverage	Milk				Milk				  
--------------------------------------------------------------											  
MEAL 3
Calico beans*	Stir-fry 	Pork and	Pasta, tomatoes,	
Bread		dinner*		 cabbage soup*	 cheese*	  
Canned pears	Rice	  	 with potatoes	Garlic toast 	  
Milk		Cucumber-	Bread/crackers	 or bread	
		 tomato salad 	Milk		Three-bean 	
		Pineapple 			 salad*
		 with apple
		Milk	
--------------------------------------------------------------
SNACK
Apple		Jello-yogurt	Canned		Bread		
		 fluff*		 peaches	 pudding*	 		  
--------------------------------------------------------------


------------------------------------------------
Day 5	  	Day 6	   	Day 7
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MEAL 1
Ready-to-eat	French toast	1/2 grapefruit
 cereal, milk	  (2), syrup	Ready-to-eat
Bran muffin*	Orange juice	 cereal, milk
Orange juice			Bran muffin*	
------------------------------------------------
MEAL 2
Pizza buns*	Chicken		Peanut butter,
Celery sticks	 noodle soup	 raisin sandwich
Banana		Bread/crackers	Celery sticks
Milk		Veggies with 	Apple
		 cottage 	Milk
		 cheese dip*
------------------------------------------------
MEAL 3
Red beans, 	Broiled ham-	Beef stew*
 rice burritos*	 burger on bun	Biscuits (2)
 with salsa	Corn		Canned peaches
Broccoli spears	Three-bean	Milk
Milk		 salad*	
------------------------------------------------
SNACK
Fruit and dip	Pudding/	Jello-yogurt
		banana fluff*
------------------------------------------------

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

20 apples
12 bananas
4 grapefruit
4 kiwi
1 small bunch grapes
raisins

Vegetables

2 pounds carrots
1 bunch celery
6 onions
4 large potatoes
1 head cabbage
1 bunch broccoli
1 head lettuce
2 tomatoes
1 cucumber
1 green pepper

Canned Food

1 (15 ounce) vegetarian beans or pork and beans
3 (15 ounce) kidney beans
1 (15 ounce) lima beans
1 (7 ounce) tuna
2 (15 ounce) green beans
1 (15 ounce) wax beans
1 (15 ounce) corn
2 cans chicken noodle soup
1 small can pizza sauce
3 (15 ounce) cans seasoned or plain tomatoes
1 small can jalapeno peppers
1 small jar salsa
2 (15 ounce) pears
2 (15 ounce) peaches
1 (15 ounce) pineapple

Grocery

1 pkg (4 serving size) Jello�
1 pudding mix (4 serving size)
jelly
peanut butter
salad dressing for green salad
mayonnaise dressing
syrup
catsup
mustard
soy sauce
vinegar
vegetable oil
brown sugar
sugar
cornstarch
baking soda
flour
salt
pepper
cinnamon
vanilla
garlic powder
parsley flakes

Breads & Cereals

2 loaves whole wheat bread
4 loaves white bread
8 (10 inch) flour tortillas
8 buns
ready-to-eat cereal (16 servings)
1 box raisin bran cereal
oatmeal
rice
pasta (any shape)
biscuit mix

Meat

2 pounds ground beef
2 pounds boneless pork or
1 (29 ounce) can pork
3/4 pound turkey ham
1 pound beef stew chunks

Dairy

4 gallons lowfat milk (children under age 2 should have whole milk)
1 quart buttermilk
1 pound cheddar cheese
1 pound mozzarella cheese
1 (8 ounce) cottage cheese
4 (6-8 ounce) flavored yogurt
1 dozen eggs (need 4)
1 pound margarine or butter

Frozen

4 (12 ounce) cans orange juice
1 (10 ounce) package peas
1 (12 ounce) can juice

Recipes

Egg and Cheese Puff

Equipment you will need

• knife
• cheese grater
• measuring cup
• measuring spoons
• baking dish
• mixing bowl
• mixing spoon
• foil

Ingredients

margarine
8 slices day-old bread
2/3 cup grated cheese
4 eggs, beaten
2 cups lowfat milk
1 teaspoon mustard
1/4 teaspoon pepper

1. Grease a 2-quart baking dish with a small amount of margarine
2. Tear or cut bread into small pieces or cubes.
3. Grate cheese and mix with the bread in the baking dish.
4. With a fork, beat the eggs in a bowl.
5. Add milk, mustard, and pepper. Stir.
6. Pour egg and milk mixture over bread.
7. Cover with foil and keep in the refrigerator over night (or for several hours).
8. Bake in oven at 350 degrees for 60 to 70 minutes.

Serves 4

Calico Beans

Equipment you will need

• knife
• can opener
• measuring cup
• measuring spoons
• cooking pan
• mixing spoon

Ingredients

1/2 pound ground beef
1 large onion, chopped
1 (15 ounce) can vegetarian beans or pork and beans
1 (15 ounce) can kidney beans
1 (15 ounce) can lima beans
(You can use all the lima beans or save half to use in the pork and cabbage soup)
1/4 cup brown sugar
1/3 cup catsup
2 tablespoons vinegar
1/2 teaspoon pepper
(Add mustard if you like.)

1. Cook the ground beef and chopped onion in a large pan. Drain off the fat.
2. Add the other foods and mix.
3. Cook on the stove on low heat for 1 hour. (Or you can bake in the oven at 350 degrees for 1 hour).

Serves 6

Pasta, Tomatoes & Cheese

Equipment you will need

• large, covered saucepan
• stirring spoon
• can opener
• measuring spoons
• sharp knife
• cutting board

Ingredients

2 cups (8 ounces) uncooked macaroni or
8 ounces of other pasta (shells, spirals)
3 (15 ounces) cans or 6 cups plain or seasoned tomatoes
2-3 teaspoons Italian seasonings (or use a mix of oregano, basil, rosemary)
1/4 teaspoon pepper
8 ounces yellow cheese, grated or cut into small cubes

1. Put tomatoes with juice in saucepan. Break up big pieces with a spoon.
2. Add macaroni and seasonings. Cook in a covered pan until macaroni is done (12-15 minutes). Add water if you need to. Stir 1 or 2 times as it cooks.
3. Grate or cube the cheese. Stir into the macaroni. Cover and let sit 5 minutes. Stir again and serve.

Serves 4

Jello�-Yogurt Fluff

Equipment you will need

• measuring cup
• sauce pan
• medium bowl
• mixing spoon
• mixer (electric or hand)

Ingredients

1 package Jello� (four serving size)
2 cups orange juice
2 (6-8 ounce) cartons yogurt, any flavor
cut up fruit (if you like)*

1. Heat 1 cup orange juice in saucepan until it is very hot.
2. Add Jello� and stir until it is dissolved.
3. Mix in other cup of orange juice.
4. Chill Jello� in the refrigerator until it is like syrup (1-2 hours)
5. Pour into bowl. Add yogurt. Beat with a mixer until Jello� is fluffy.
6. Add cut fruit if you like.
7. Return Jello� Yogurt Fluff to refrigerator until it sets.
8. Spoon into dishes to serve.

Serves 8

* Don't use fresh pineapple or kiwi. The Jello� won't set.

Veggies and Dip

Equipment you will need

• measuring cup
• sharp knife
• cutting board
• measuring spoons
• small mixing bowl
• fork, mixer, or blender (to make cottage cheese smooth)
• vegetable peeler
• cut vegetables

Ingredients

1 cup cottage cheese
1 tablespoon onion, chopped very fine
1/4 teaspoon salt
1/4-1/2 teaspoon garlic powder
2 teaspoons parsley flakes

1. Measure cottage cheese and put in bowl or blender.
2. Beat with fork, mixer, or in blender until cottage cheese is smooth.
3. Add other ingredients and mix. Add some milk if you need to make the dip thinner.
4. Store dip in the refrigerator for 1-2 hours to let flavors blend.
5. Wash and cut vegetables to serve with dip. Use carrots, celery, cucumber, zucchini, broccoli, turnips, cauliflower, green pepper.

Makes 1 cup dip

For a change:
Use 1/2 teaspoon chicken or beef bouillon crystals for the 1/4 teaspoon salt. Use 1 teaspoon dry minced onions for the chopped fresh onion.

Tips for Tasty Snacks

• Cut fruits, such as apples, pears, bananas, kiwis, peaches, into bitesize pieces
• Use flavored yogurt for dipping fruit.
• Vanilla or lemon yogurt works well.

Stir-fry Dinner

Equipment you will need

• knife
• measuring spoons
• measuring cup
• frying pan and lid
• mixing spoon
• jar or container with a tight lid
• cutting board

Ingredients

2 large stalks of celery
1 medium onion
1/2 small head of cabbage
1 tablespoon oil
2 tablespoons cornstarch
1-1/2 cups broth, bouillon, or juice from meat
3 tablespoons soy sauce
1/2 can of pork (or 1 pound or 2 cups leftover pork, beef, or chicken pieces)

1. Wash celery and cut in short, thin strips. Slice onion thin. Chop or shred the cabbage.
2. Heat the oil in a frying pan. Add celery and onion. Cook till they are a bit brown.
3. Mix cornstarch, broth, and soy sauce by shaking them in a small jar or container with a lid.
4. Pour the cornstarch mix into the pan with the onions and celery and cook until the sauce is clear and thick.
5. Stir in the cabbage and meat.
6. Cover the pan and cook for 5 to 10 minutes. Be sure that the meat is thoroughly heated.

Serves 4

Creamed Tuna on Toast

Equipment you will need

• knife
• vegetable peeler
• measuring spoons
• measuring cup
• can opener
• saucepan with lid
• mixing spoon
• bowl
• toaster
• cutting board

Ingredients

2 tablespoons margarine, melted
3 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon pepper
2 cups lowfat milk
1 carrot, sliced
1 stalk of celery, sliced
1 cup peas
1 7-ounce can tuna, drained
8 slices bread for toast

1. Wash and slice carrot and celery. Cook them in a saucepan with a 1/2 cup water until soft. Drain and set aside in a small bowl.
2. In the same saucepan, melt margarine. Add the flour, salt, and pepper and stir until it looks like paste.
3. Add the milk and stir while it cooks until the sauce gets thicker. Do not boil it.
4. Add the carrots, celery, peas, and tuna.
5. Stir and cook until the mixture is hot.
6. Make toast and serve the creamed tuna over it. You can also serve it over biscuits or noodles.

Serves 4

Pork and Cabbage Soup

Equipment you will need

• sharp knife
• vegetable peeler
• measuring cup
• measuring spoons
• cooking pot with lid
• mixing spoon
• cutting board

Ingredients

half can of pork or 2 cups roast pork, cut into small pieces
3 cups water (or juice from meat if you have it)
1/2 small head of cabbage, chopped or shredded
2 stalks of celery, sliced
1 or 2 carrots, sliced
1 or 2 potatoes, cut up
1/2 large onion, chopped
1/2 green pepper, chopped
1/2 teaspoon pepper
1 tablespoon parsley flakes, if you like

1. Mix all foods in a large pot or saucepan.
2. Bring to a boil and stir a few times.
3. Cover the pot and turn down the heat.
4. Cook on low heat for about 30 minutes.

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

Bread Pudding

Equipment you will need

• measuring cup
• measuring spoons
• knife
• fork or egg beater
• mixing spoon
• mixing bowl
• baking dish

Ingredients

1-1/2 cups bread (about 2 slices)
1/3 cup raisins
1 large egg
2 tablespoons sugar
3/4 teaspoon cinnamon
1/4 teaspoon vanilla
1-1/4 cups lowfat milk

1. Cut or tear bread into 1-inch pieces.
2. Mix bread and raisins in a 1-quart baking dish.
3. In another bowl, beat the eggs with a fork or beater.
4. Add milk, sugar, cinnamon, and vanilla to the eggs. Mix well.
5. Pour the mixture over the bread.
6. Bake at 350 degrees for about 40 minutes. (You can tell if it is done if you stick a knife in the center and it comes out clean.)
7. Serve warm or cold.

Serves 4

Red Beans & Rice Burritos

Equipment you will need

• can opener
• measuring cup
• knife
• mixing bowl
• mixing spoon
• baking pan

Ingredients

2 cups cooked rice
1 small onion, chopped
2 cups cooked kidney beans (or one 15-ounce can, drained)
8 flour tortillas, about 10-inch size
1/2 cup salsa
canned chopped jalapeno peppers (if you like)
grated cheese

1. Mix rice, chopped onion, and beans.
2. Put each tortilla on a flat surface.
3. Put about 1/2 cup of the rice mixture in the middle of each tortilla.
4. Fold the sides of the tortillas to hold the rice and beans.
5. Put folded and filled tortillas (burritos), seam side down, in a baking pan.
6. Bake in the oven at 300 degrees for 15 minutes (or heat the burritos in a microwave in a glass baking dish).
7. Pour salsa over burritos. Add jalapeno peppers (if you like) and cheese.
8. Serve hot.

Serves 4

Pizza Buns

Equipment you will need

• frying pan
• mixing spoon or fork
• measuring spoon
• knife
• cheese grater
• baking sheet or pan

Ingredients

1/2 pound ground beef
4 buns, sliced in half
butter or margarine
1 small can or jar of pizza sauce
shredded or sliced cheese (mozzarella or parmesan cheese works well)

1. Crumble ground beef in frying pan and cook until it is no longer pink.
2. Drain the fat off the cooked meat.
3. Lightly butter each half of buns.
4. Spread each half of the bun with 1 tablespoon pizza sauce and top with cooked meat.
5. Grate cheese and put some on top if you like. (Add mushrooms, onion, green pepper, or other toppings for variety.)
6. Bake in oven at 375 degrees until hot and cheese is melted (about 15 minutes).

Serves 4

Three Bean Salad

Equipment you will need

• sharp knife
• can opener
• measuring cup
• mixing bowl
• mixing spoon
• plastic wrap or cover

Ingredients

1-1/2 cups celery, sliced thin
1/2 cup onion, sliced thin
1 (16 ounce) can cut green beans, drained
1 (16 ounce) can wax beans, drained
1 (16-ounce) can kidney beans, drained
1/2 cup vinegar
1/2 cup vegetable oil
1/4 cup water
1/4 cup sugar

1. Wash and slice celery and onion. In a large bowl, mix celery, onion, and the 3 kinds of beans.
2. Mix vinegar, oil, water and sugar.
3. Add liquid to bean mix and stir until the bean mixture is coated.
4. Cover and keep in the refrigerator overnight to mix the flavors.
5. Store leftovers in the refrigerator.

Serves 10-12

Note: Use fresh cooked beans or dried cooked beans in place of the canned beans. Or try garbanzo beans or chickpeas in place of one of the suggested beans.

Four Week Bran Muffins

Equipment you will need

• measuring cups
• measuring spoons
• mixing bowl
• mixing spoon
• plastic wrap or cover
• muffin pan

Ingredients

4 eggs
1 cup soft or melted margarine
1 quart buttermilk (or sour milk*)
1-1/2 cups sugar
5 teaspoons baking soda
1-1/2 teaspoons salt
1 (15 ounce) package raisin bran cereal (or 9 cups bran flakes with raisins)
5 cups flour

To make the mix

1. Break eggs into a large bowl and beat well.
2. Beat in margarine, buttermilk, and sugar until well mixed.
3. Add baking soda and salt. Stir well.
4. Mix in raisin bran.
5. Add flour and stir just until mixed. The batter will be thick.
6. Cover and store in the refrigerator. The batter will keep about 4 weeks if the refrigerator is at 40 degrees.

To bake the muffins

1. Preheat oven to 400 degrees.
2. Grease muffin pan or use paper baking cups.
3. Take batter out of refrigerator.
4. Fill each muffin cup 2/3 full.
5. Bake in oven at 400 degrees about 15-20 minutes, till brown.
6. Return leftover batter to refrigerator.

Makes 6 dozen muffins

*To make sour milk, mix 2 tablespoons lemon juice or vinegar with 2 cups skim milk.

Making Meals from What's on Hand...

Basic Noodle Bake

Equipment you will need

• can opener
• measuring spoon
• mixing bowl
• mixing spoon
• baking dish

Ingredients

2 packages Ramen Noodles (use the flavor packets if you like)
1 (10 ounces) can cream soup (any kind)
1 (16 ounces) can green beans, undrained
1 (7 ounce) can tuna, drained
2 tablespoons onion soup mix

1. Break up the Ramen Noodles.
2. In a bowl, stir up the cream soup, green beans, and tuna.
3. Add Ramen Noodles and onion soup mix and stir well.
4. Put into greased baking dish.
5. Bake in oven at 300 degrees for 25 minutes.

Serves 4

Note: Try other vegetables in place of the green beans.

Developed by the Dietetic Students at the College of St. Benedict and St. John's University, Minnesota.

Need to stretch your food dollars?

Some reasons why you may spend too much:

• Eating in restaurants a lot. (You can make meals at home for less money.)
• Making larger servings than your family needs.
• Buying lots of snack foods, such as chips, dip, cookies, candy, and pop.
• Wasting food because it spoils before you can use it.
• Not using leftovers.

Put variety in your meals!

If you plan ahead, you can save money. Here are some menu planning tips:

• For good health, eat foods from the basic food groups:
  - Vegetables
  - Fruits
  - Breads and cereals
  - Milk and cheese
  - Meat, poultry, fish, and beans
• Before you plan menus, check newspapers for good buys. Some foods cost less in their growing season.
• Use foods you already have. Plan to use leftovers.
• Plan for more than one meal at a time. Then you can see how to use leftovers or foods that cost a lot.
• Check your refrigerator each day and eat leftovers before they spoil.
• Make a list of what you need to buy.

Being healthy means giving your body healthy food for energy every day. When you stay healthy, you spend less money on doctor's visits and medicine.

To stay healthy:

• Eat many kinds of foods.
• Maintain your healthy weight.
• Avoid fat.
• Eat plenty of vegetables and fruits.
• Eat foods with fiber.
• Avoid sugar and salt.
• Don't drink much alcohol.

By following the Dietary Guidelines for Americans, you can lower your chances of developing certain diseases.

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-529, September 1995