Weekly Meal Planner (*indicates recipe included)

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Day 1		Day 2		Day 3		Day 4		
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MEAL 1
Scrambled egg	Ready-to-eat 	Oatmeal with 	1/2 grapefruit
Cinnamon toast 	 cereal with 	 walnuts,	Farina with milk
 (2)		 milk		 cinnamon, 	Toast
1/2 grapefruit	Toast		 and sugar	Beverage
Milk		Orange juice	Toast		Milk
				Orange juice
				Milk
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MEAL 2
Macaroni and 	Peanut butter 	Tuna salad 	Spinach lasagna* 
 cheese (box)	 and banana 	 sandwich*	 (leftover)
Green beans	 sandwich	Coleslaw*	Garlic bread (2)
Bread		Peaches		Milk		Carrot sticks
Tomato juice	Milk
Beverage
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MEAL 3
Baked cod 	Turkey 		Spinach 	Braised turkey 
 with lemon 	 temptation*	 lasagna*	 legs
 and basil	Rice		Garlic bread	Long-grain wild 
Peas and 	Basil-seasoned 	 (2)		 rice (box)
 carrots	 carrots	Tossed salad	Baked yellow 
Baked potatoes	Waldorf salad*	Applesauce	 squash
Baked apples	Milk		Beverage	Tomato juice
Milk						Milk
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SNACK
Popcorn 	Peanut butter 	Banana		Peaches
 (2 cups)	 freezer bar
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Day 5		Day 6		Day 7
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MEAL 1
Ready-to-eat 	Oatmeal with 	Pancakes (3) 
 cereal with 	 raisins	 with syrup
 milk		Orange juice	Orange juice 
Toast		Milk		Milk
Orange juice
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MEAL 2
Turkey vege-	Egg salad 	Tomato soup 
 table soup	 sandwich*	 (canned)
Crackers	Sweet and sour 	Peanut butter 
Carrot and 	 cucumbers*	 sandwich
 celery sticks	Beverage	Celery sticks
Bread				Milk
Milk
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MEAL 3
Shipwreck*	Crispy baked 	Stir-fry chicken 
Mixed greens 	 chicken*	 and vegetables*
 salad		Mixed 		Rice
Bread	 	 vegetables	Milk
Milk		Boiled potatoes
		Cornbread* (2)
		Milk
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SNACK
Apple		Pineapple in	Apple slices with 
		 lime Jello	 peanut butter dip
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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

14 apples
6 bananas
4 grapefruit

Vegetables

5 pounds potatoes
1 large onion
1 bunch celery
1 small head cabbage
2 pounds carrots
1 yellow squash (acorn, banana, or butternut)
1 bunch fresh spinach or leaf lettuce
1 head lettuce
1 cucumber

Canned Food

1 (16 ounce) can green beans
1 bottle lemon juice
1 can cream of chicken soup
1 can tomato soup
2 (29 ounce) cans tomatoes
1 (42 ounce) can tomato juice
1 (16 ounce) can pineapple, chunks or crushed
2 (16 ounce) cans peaches
1 (16 ounce) can or jar applesauce
4 (8 ounce) cans tomato sauce
1 (16 ounce) can kidney or red beans

Grocery

1 package (4 serving size) instant chocolate pudding
1 package (4 serving size) lime Jello�
1 cup (4 ounces) walnut pieces
pancake syrup
raisins
baking powder
cornstarch
flour
sugar
mayonnaise
salad dressing for lettuce salads
peanut butter
vinegar
vegetable oil
popcorn
chicken bouillon cubes or granules
cinnamon
garlic powder
pepper
basil
chili powder
salt

Breads & Cereals

1 loaf french bread
3 (1-1/2 pound) loaves enriched or whole grain bread
1 (1 pound) box graham crackers
1 box saltines
ready-to-eat cereal (8 servings)
oatmeal (8 servings)
farina or cream of wheat (4 servings)
1 box long-grain and wild rice mix
1 (8 ounce) box lasagna noodles
2 boxes macaroni and cheese
cornmeal or 1 box cornbread mix
pancake mix

Meat

1 pound cod fillets (or other white-flesh fish)
1 pound ground turkey
1 pound ground beef
2 large turkey legs (3 pounds)
1 frying chicken (3 pounds)
1 chicken breast(2 halves) or
3/4 pound boneless, skinless chicken breast
1 (7 ounce) can tuna

Dairy

4 gallons lowfat milk (children under age 2 should have whole milk)
1 pound butter or margarine
1 (8 ounce) carton vanilla yogurt
1 dozen eggs
4 ounces mozzarella cheese
12 ounces lowfat cottage cheese
1/2 cup parmesan cheese (8 ounce container)

Frozen

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

Recipes

Shipwreck

Equipment you will need

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

Ingredients

1/2 pound ground beef
1/2 cup chopped onions
2 16-ounce cans stewed tomatoes
8 ounce can (1 cup) tomato sauce
4 medium potatoes, sliced thin
1/2 cup rice
15 ounce can kidney beans
1 tablespoon chili powder

1. Set oven at 350 degrees.
2. Mix together beef and onion in a baking dish.
3. Bake beef and onion mixture in the oven until brown, stirring 2 or 3 times.
4. Drain fat.
5. Stir in all other ingredients.
6. Cover and bake at 350 degrees for 1-1 1/2 hours or until potatoes are done.

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

Crispy Baked Chicken

Equipment you will need

• measuring cup
• measuring spoon
• rolling pin or glass
• tongs or forks
• bowl
• baking pan
• plastic bag

Ingredients

1 cup cornflakes, crushed
1 cup skim milk
1 frying chicken (2 1/2 to 3 pounds) cut into serving pieces, skin removed
1 teaspoon oil (for oiling pan)

1. Set oven at 400 degrees.
2. Measure cornflakes into a plastic bag. Close. Crush cornflakes with rolling pin or glass.
3. Rinse the chicken pieces and pat dry.
4. Pour the skim milk into a bowl.
5. Dip each piece of chicken in milk and then shake in bag of cornflake crumbs.
6. Let stand briefly, until coating sticks.
7. Oil pan. Place coated chicken pieces in oiled pan. Pieces should not touch each other.
8. Bake at 400 degrees for 45 minutes.

Serves 4

Turkey Temptation

Equipment you will need

• measuring cup
• measuring spoon
• bowl
• mixing spoon
• frying pan
• baking dish

Ingredients

1 pound ground turkey
1/3 cup large bread crumbs
1 egg
1 tablespoon oil
1 can cream of chicken soup
2 tablespoons milk

1. Set oven at 350 degrees.
2. Mix together turkey, bread crumbs, and egg in a bowl. Shape mixture into meatballs. Make about 30 balls.
3. Heat oil in a frying pan.
4. Lightly brown meatballs in the heated oil.
5. Put the meatballs in a baking dish. Drain left over fat from the frying pan.
6. Add soup and milk to frying pan. Heat and stir until smooth. Pour sauce over turkey meatballs in baking dish.
7. Cover and bake at 350 degrees for 35 minutes, or cook over low heat on stovetop.

Serves 6

Note: If dish is microwave safe, microwave covered dish for 10-12 minutes at 50 percent power, turning 1 or 2 times. Let stand 5 minutes before serving.

Turkey Vegetable Soup

Equipment you will need

• large covered pan
• stirring spoon
• sharp knife
• cutting board
• can opener

Ingredients

2 cups cooked turkey or chicken
2-3 chicken bouillon cubes
4 cups water
1 (10 ounce) package frozen mixed vegetables
1 potato, peeled and cubed
1 (8 ounce) can tomato sauce
other chopped vegetables, leftover or fresh

Mix all ingredients in a large pan. Cover, bring to a boil, and cook until potatoes are done (15-20 minutes). Serve with crackers.

Serves 6

Spinach Lasagna

Equipment you will need

• frying pan
• measuring cups
• measuring spoons
• mixing spoon
• can opener
• baking dish
• foil

Ingredients

1/2 pound ground beef
1 teaspoon garlic powder
1 cup tomato sauce
2-1/2 cups canned tomatoes
1/4 teaspoon pepper
1/2 pound lasagna noodles
1/4 pound sliced mozzarella cheese
3/4 pound lowfat cottage cheese
1/2 cup parmesan cheese
1 (10 ounce) package spinach, thawed

1. Set oven at 350 degrees.
2. Brown beef in a frying pan. Drain fat.
3. Add garlic powder to browned beef and mix well.
4. Add tomato sauce, tomatoes, and pepper to frying pan.
5. Cover and cook on low heat for 15 to 20 minutes. Mixture should boil gently.
6. Layer half of the uncooked noodles, mozzarella, cottage cheese, tomato/meat sauce, spinach, and grated parmesan cheese in baking dish. Repeat with other half. Start with a layer of noodles. Cover top of lasagna with a layer of sauce. Sprinkle with parmesan cheese.
7. Measure 2 cups water and add to lasagna. Cover tightly with foil.
8. Bake at 350 degrees for 1 hour and 15 minutes.

Serves 8

Waldorf Salad

Equipment you will need

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

Ingredients

1 cup celery, diced
2 apples, diced
1/2 cup walnuts, chopped (if you like)
1/2 cup low fat vanilla yogurt
1 teaspoon sugar (if you like)
1 teaspoon lemon juice

1. Mix celery, apples, and walnuts in a mixing bowl.
2. In the other mixing bowl, mix yogurt, lemon juice, and sugar. Add to the celery and apple mixture and mix well.
3. Chill before serving.

Serves 6

Peanut Butter Freezer Bars

Equipment you will need

• measuring cups
• mixing spoon
• mixing bowl
• covered plastic or glass dish

Ingredients

1-1/2 cups milk
1/2 cup peanut butter
1 package(4 serving size) instant chocolate pudding
12 graham crackers

1. Mix milk and peanut butter together in a mixing bowl.
2. Add pudding to peanut butter/milk mixture. Stir mixture until smooth.
3. Spread a thick layer of pudding on a graham cracker. Top with another graham cracker.
4. Put crackers into a covered dish. Place dish in freezer.

Serves 6

Sweet & Sour Cucumbers

Equipment you will need

• fork
• sharp knife
• cutting board
• measuring spoons
• bowl

Ingredients

2 cucumbers
2 tablespoons vinegar
1 teaspoon salt
2 tablespoons sugar

1. Wash cucumbers.
2. Score cucumbers with the tongs of a fork.
3. Thinly slice.
4. Put sliced cucumbers into a bowl and add salt.
5. Let stand in fridge for 20 minutes.
6. Drain off water.
7. Add vinegar and sugar to cucmbers.
8. Chill before serving.

Serves 4

Cornbread

Equipment you will need

• 8-inch by 8-inch baking pan
• mixing bowl
• measuring cups
• measuring spoons
• mixing spoon

Ingredients

1 cup cornmeal
1 cup all-purpose flour
1 teaspoon salt
1 teaspoon baking powder
1/4 cup sugar
2 eggs
1/4 cup vegetable oil
1 cup milk

1. Butter baking pan and set aside.
2. Set oven at 425 degrees.
3. Mix dry ingredients together in a bowl.
4. Add the rest of the ingredients and mix well.
5. Pour cornbread batter into baking pan.
6. Bake at 425 degrees for 20 minutes until golden brown.
7. Serve hot.

Serves 4-6

Coleslaw

Equipment you will need

• cutting board
• sharp knife
• mixing bowl
• mixing spoon
• grater

Ingredients

1/2 head cabbage
1 carrot, peeled and grated
1/2 cup mayonnaise
1 tablespoon milk
1 tablespoon vinegar
1 tablespoon sugar

1. Chop cabbage and grate carrot.
2. In bowl, mix other ingredients. Add cabbage and carrot and mix well.
3. Chill until ready to serve.

Serves 8

Peanut Butter Dip

Equipment you will need

• measuring spoons
• measuring cup
• small mixing bowl
• mixing spoon

Ingredients

1/2 cup vanilla yogurt
2 tablespoon peanut butter
1 tablespoon orange juice

Mix ingredients together in a small bowl. Use as a dip for fruit.

Makes 3/4 cup.

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.

Egg Salad Sandwich

Equipment you will need

• small pan
• measuring cup
• small bowl
• mixing spoon
• small sharp knife
• cutting board

Ingredients

4 hard-cooked eggs
1 stalk celery, chopped
1/4 cup mayonnaise*
8 slices 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 15 minutes.
4. Wash and chop the celery and put in small bowl.
5. When eggs have stood for 15 minutes, pour cold water over them. Take out of water and peel the eggs.
6. Cut eggs on cutting board and put in bowl.
7. Measure and add mayonnaise and mix well.
8. Place 4 slices of bread on cutting board. Put 1/4 of egg mix on each slice. Spread egg mix over bread and put another slice on top.
9. Cut sandwiches in half and serve.

Serves 4

Making Meals From What's on Hand...

October Casserole

Equipment you will need

• medium-sized pot
• frying pan
• can opener
• measuring cup
• mixing spoon
• 8-inch by 8-inch baking pan

Ingredients

1 box rice (6 to 8 ounces, seasoned)
1 pound hamburger
1 can tomato soup (or a creamed soup)
1 (16 ounce) can pumpkin
1/2 cup water

1. Set oven at 350 degrees.
2. Cook rice according to package directions, but cook rice only until rice is tender and about 1 cup water is left in the pot.
3. Brown hamburger in a frying pan. Drain fat.
4. Put tomato soup, hamburger, rice, and can of pumpkin in baking pan. Stir and add water.
5. Bake at 350 degrees for 1 hour.

Serves 6

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

How to Eat Well... and Spend Less

1. Plan family meals before you go shopping. Don't forget to make use of foods you have on hand.
2. Don't spend more than half of the food money on meat, poultry, fish, eggs, and nuts. Spend about a third of your money on grain products, oils, sugars and sweets, and spices and beverages. Spend the rest of the money on fruits and vegetables.
3. Make a complete shopping list before you go to the store and figure out about how much you will spend.
4. Look for cheaper brands of food items when you have a choice. For example, dry pancake mix is cheaper than frozen pancake batter.
5. Don't buy foods that aren't on your shopping list unless you really need them or unless they are a better buy than the ones you have on your shopping list.
6. Use store ads or newspaper coupons wisely. Don't buy food items just because you have coupons for them. Don't buy foods you don't need or use.
7. Take time to compare prices of foods. Be careful spending too much time in the store. You may be tempted to buy foods not on your shopping list.
8. Store the foods properly as soon as you get home and follow your menu plan.

Saving Tips that Work

Save coupon money. Put aside the money you saved by using coupons at the grocery store or drugstore. Put the money you saved using coupons into your savings account.

Save Time or Money?

Decide which is more important to youtime or money.

• Some things cost more money but save time.
• Some things cost more time but save money.

Time and money saving tips

• Buy a whole chicken and cut it into pieces.
• Buy large cuts of meat and cut to make 2 or more meals.
• Make your own mixes.
• Use frozen juice.

How much should you spend on food?

There is no single dollar-and-cents answer to this question. You should spend enough to give your family healthy meals that they enjoy eating. Food shopping costs will depend on:

• Special food needs of family members (elderly, small children, sick family member)
• How carefully you plan and buy
• Price levels in your area and stores
• How much food you make yourself
• If you have a garden and can preserve your food
• What you think is more important for your family: food needs or other family needs

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-531, September 1995