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
		Milk
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MEAL 2
Tuna 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 	Spicy Baked 
 Chicken*	Apple Wedges	 Patties	 Fish*
Baked Potato	Tossed Salad	Mashed 		Peas and 
Peas and 	Bread		 Potatoes	 Carrots
 Carrots	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 	 (2 cups)	 Crackers
		 Milk
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Day 5		Day 6		Day 7
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MEAL 1
Pancakes(3) 	Ready-to-eat	Orange Slices
 with syrup	 Cereal		Oatmeal
Orange Juice	Toast(2)	Toast
		Banana		Milk
		Milk
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MEAL 2
Tacos(2)*	Bean Soup 	Pizza(2) 
Apple Slices	 (canned)	 (leftover)
Milk		Meat Loaf 	Tossed Salad
		 Sandwich	Milk
		Coleslaw
		Beverage
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MEAL 3
Cheese 		Homemade 	Hamburger 
 MeatLoaf*	 pizza(2)*	 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 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

8 bananas
8 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)
3 (8 ounce) cans plain tomatoes, or 1 (16 ounce) can stewed tomatoes plus 1 (8 ounce) can plain tomatoes
2 cans (16 ounce) stewed tomatoes
1 (10 ounce) can pizza sauce
1 can (8 ounces) tomato sauce
3 cans (16 ounce) kidney 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, if you like
1 can (16 ounces) pears
1 can (16 ounces) peaches
peanut butter
1 can (7 ounces) tuna

Grocery

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

Breads & 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 beef

Dairy

4 gallons lowfat 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 cod fillets
1 package (16 ounce) peas and carrots

Recipes

Yogurt Fruit Crunch

Equipment you will need

• small mixing bowl
• mixing or serving spoon
• 4 small serving dishes
• measuring cup

Ingredients

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

Equipment you will need

• cutting board
• measuring cup
• sharp knife
• measuring spoons
• baking dish
• tongs or fork
• plastic bag

Ingredients

2 teaspoons margarine or butter
2/3 cup Master Mix
1 1/2 teaspoons paprika, if you like
1 1/2 teaspoons salt
1/4 teaspoon pepper
3 pound 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 Master 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

Master Mix

Equipment you will need

• measuring cups
• measuring spoons
• large mixing bowl
• pastry blender or fork or 2 knives
• mixing spoon
• storage containers

Ingredients

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 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

Chili

Equipment you will need

• cutting board
• small sharp knife
• frying pan
• can opener
• mixing spoon

Ingredients

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

1. Chop the onion.
2. Brown the ground beef and onion in a large frying pan.
3. Pour off the fat.
4. Stir in the rest of the food .
5. Heat for 10 minutes and serve.

Serves 4

Spicy Baked Fish

Equipment you will need

• cutting board
• small sharp knife
• baking dish
• small pan
• mixing spoon
• cheese grater

Ingredients

1 pound frozen cod fillets, without skin
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, if you like

1. Thaw frozen fish in the refrigerator.
2. Cut fish into 6 servings.
3. Oil baking dish and spread fish in dish.
4. Bake fish in 350 degree oven for 20 minutes.
5. While fish 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 fish is done, pour liquid off.
10. Pour vegetable sauce over fish.
11. Bake 10 minutes.
12. Grate cheese and put over fish.
13. Bake 2 or 3 minutes to melt cheese.

Serves 6

Cheese Meatloaf

Equipment you will need

• mixing bowl
• measuring cup
• cutting board
• small sharp knife
• cheese grater
• baking dish or loaf pan

Ingredients

1 egg
1/3 cup lowfat milk
2 slices bread, torn into small pieces
1/4 cup chopped onion
3/4 pound ground beef
1 cup grated cheddar cheese

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

Serves 7

Homemade Pizza

Equipment you will need

• cookie sheet or pizza pan
• frying pan
• measuring spoons
• measuring cup
• mixing bowl
• mixing spoon
• can opener
• cheese grater
• cooking spoon

Ingredients

vegetable oil
1/2 pound ground beef
1 teaspoon oregano
2 cups Master 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 Master 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 so you will have one for lunch, too.

Hamburger Cabbage Casserole

Equipment you will need

• cutting board
• small sharp knife
• frying pan
• measuring spoon
• measuring cup
• can opener
• mixing bowl or large measuring cup
• covered casserole dish

Ingredients

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

Equipment you will need

• small paper cups
• popsicle sticks or plastic spoons

Ingredient

fruit juice of your choice (1/2 cup for each popsicle) -- use apple, 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.

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.
9. Spread egg mix 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

Equipment you will need

• frying pan
• measuring cup
• can opener
• cooking spoon

Ingredients

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

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

Potato Salad

Equipment you will need

• peeler
• scrub brush
• small, sharp knife
• cutting board
• 2 covered pans
• medium mixing bowl
• measuring cups
• measuring spoons
• mixing spoon

Ingredients

4 medium potatoes
2 hard-cooked eggs
1 stalk chopped celery
1/4 finely chopped onion
1 teaspoon prepared mustard
2 teaspoons sugar
2 teaspoons vinegar
3/4 cup mayonnaise (use part yogurt to cut 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 (10-15 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 10 minutes.
4. Mix all the other ingredients together in a mixing bowl.
5. When eggs are cooked, peel and cut 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

Equipment you will need

• sharp knife
• cutting board
• frying pan
• can opener
• cooking spoon
• fork, potato masher, or blender

Ingredients

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 & Beans

• Cook with low heat for less shrinkage.
• Use bones from roast 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.
• Use leftover macaroni, spaghetti, rice, or noodles in soups and casseroles.
• 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 skim milk powder to make mixes for drinking and cooking.
• Substitute plain yogurt for sour cream.
• Use ice milk or sherbet in place of ice cream; they may cost less.

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-533, September 1995