Weekly Meal Planner If you are like most Americans, you run yourself ragged all day, all the while wondering what you are going to fix for dinner. Using this Weekly Meal Planning Calendar will help you to stay more organized and give you a breath of fresh air you need. Involve your entire family in the decision-making process! Your children will appreciate providing you with their opinions. Day of Week Breakfast Lunch Dinner Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Weekly Grocery List Meal Ideas: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breads, Cereals, Rice, and Pasta Vegetables Meat, Poultry, Fish, Eggs, and Nuts Fruits Dairy Snacks Miscellaneous (toilet paper, light bulbs, laundry detergent, cleaning supplies, toothpaste, etc.)
Shopping for One or Two Using MyPyramid will help you meet the challenge of shopping on a budget for one or two people. It is possible to buy a variety of foods in small amounts without spending a lot of money. Listed below are tips to help you eat well and reduce your grocery bill. Remember to buy the size or amount that you can use; sometimes smaller quantities or individual serving sizes are cheaper if it means there is no waste. Smaller servings may also allow you to enjoy more variety. Grain Products To maintain freshness, keep bread in freezer, well wrapped. Remove one or more slices at a time as needed. Stock up when pasta is on sale; it can be stored for several years if left unopened in a dark place. Buy plain ready-to-eat cereals rather than the more expensive pre-sweetened varieties, and add your own sugar or fruit if desired. Muffin and cookie mixes are more expensive than baking from scratch but cheaper than store-bought baked goods. Inexpensive buys: Whole wheat or enriched bread Parboiled or brown rice Enriched macaroni, spaghetti, noodles Hot cereals, plain ready-to-eat cereals Vegetables and Fruit Buy fresh fruit and vegetables in season: Winter oranges, grapefruit, bananas, potatoes, turnips, onions, carrots Spring strawberries, rhubarb, lettuce, beet greens, spinach Summer cherries, melons, berries, peaches, most salad vegetables, including tomatoes, corn, beans Fall apples, pears, plums, grapes, cabbage, broccoli, beets, cauliflower, squash Buy only three pieces of each kind of fruit: one ripe, one medium and one green. Eat the ripe one right away and use the others as they ripen. Buy frozen vegetables without added sauces and seasonings. They re a great buy, and you can use the exact amount you need. Compare the different styles; some cost more than others. For example, broccoli spears cost more than chopped broccoli. Inexpensive buys: Cabbage, carrots, potatoes, turnips, onions, oranges, bananas, apples Frozen orange juice Fresh produce in season Canned tomatoes
Shopping for One or Two Milk Products Buy plain yogurt and add your own fresh or frozen fruit. Use lower fat (skim and 1%) milks, which are cheaper than higher fat milks (2% and whole). Mix skim milk powder with water and use alone or with an equal amount of regular milk. Add to soups, gravies, casseroles, sauces, puddings, baked goods, scrambled eggs or drink as a beverage. Inexpensive buys: Skim milk powder Mild or medium cheddar cheese, cottage cheese Plain yogurt Meat and Alternatives Buy only as much meat as you need. Five to nine ounces of meat, fish, poultry or meat alternatives a day is sufficient. Save money by buying canned light tuna and pink salmon, which cost less than other varieties. If you have freezer space, buy larger packages when meat is on sale. At home, immediately divide the meat into individual servings, rewrap in saran wrap and freezer bags, label and date packages. Arrange to share a larger package with a friend. Ask your grocer to break open packages of wrapped meats and divide them into smaller quantities. Use less meat in casseroles, soup, stir-fries and spaghetti sauce and add more vegetables, pasta, rice or beans instead. Have one or two meatless meals a week. Try scrambled or hard cooked egg, omelet, baked beans, peanut butter sandwiches. Inexpensive buys: Less tender meat such as blade, chuck, flank, round, stewing meat (cook in liquid to make tender), ground beef Whole poultry, chicken legs Eggs Dried or canned beans, lentils, peas, peanut butter Pork butt, loin or rib, pork chops Canned fish Other Foods Limit purchase of high energy, low nutrient foods such as soft drinks, chocolate, chips and other snack foods. These are expensive and don t provide the vitamins and minerals necessary for a healthy diet.
Shopping for One or Two Shopping for one or two can be a challenge, but careful planning makes it easier. The following suggestions will simplify your trips to the store and save money at the same time. At Home: Make a shopping list and keep it handy so you can add to it as supplies run low. Plan what you will be eating for the week using MyPyramid. Thinks about how you will use leftovers. Look for advertisements in newspapers and flyers. You may want to change your menu to take advantage of good buys. Keep a list of prices for foods you usually buy and check it against advertised specials. The price in the flyer may not really be a sale price. Organize your shopping list in the same way that the store is laid out, to save time and energy while shopping. Find any coupons that match your shopping list. Use coupons to buy only the foods that you want and need. Try not to buy something just to use the coupon. Eat before you go, so you are not tempted by impulse buying. You might want a calculator for figuring out which items are better buys. At the Store: Shop when the store is not as busy, so you can comparison shop in peace. Take advantage of discount days offered by some grocery stores. Stick to your list, but also be flexible enough to allow for in-store bargains. Compare prices between brands. Store brands are often cheaper. Check the unit price such as the price per ounce (gram) or per pound (kilogram). Most grocery stores display unit prices on shelf labels above or below the item. Bigger sizes are not always the best buy. Buy the size that is most economical and convenient for you. Smaller portions are available for a variety of foods (soup, fruits, vegetables, baked beans, stews, pudding, yogurt, cheese) and may be worth the extra cost if you can avoid throwing any away. If the larger size is less expensive but more than you can use, share the extra with a friend. Sometimes convenience is worth the extra cost. Buy a supply of easy to prepare or ready-made foods for the days you don t feel like cooking or are ill. Frozen dinners, canned chili and stew can become complete meals when eaten with a roll, milk and fruit. Bulk bins allow you to buy exactly as much as you want of such staples as flour, sugar, mixes, rice, beans, dried fruits, nuts, cereals, pastas and herbs. Bulk items are usually cheaper, but not always. Check unit prices to be sure. The grade or quality of a product is determined by looks, not by nutritional value. If appearance doesn t matter to you, save money by buying lower grade. Check the best before date to make sure the food won t spoil before you can eat it.
Cooking for One or Two Your Emergency Food Shelf Having an emergency shelf stocked with non-perishable foods is a big help if you can t get out to the store. You can plan quick and creative meals with just a few basic items. Even though these foods will last for a long time on the shelf, it is a good idea to use and replace them occasionally. Items stored in the freezer should be used within two to three months. Suggested Items to Have on Hand Grain Products Ready-Made Food Items Frozen foods Meat balls Hamburger patties Shepherds pie Lasagna Meat pies beef, chicken, turkey Chicken fingers, wings, nuggets Frozen fish fillet, patties, cakes Fish and chips Frozen dinners Pizza Macaroni and cheese Cannelloni Cabbage rolls Perogies Potato patties Waffles and pancakes Meat and Alternatives Frozen whole grain bread, rolls, muffins Canned salmon, tuna, chicken, sardines, ham Crackers, Melba toast, breadsticks Canned pork and beans, spaghetti, stew, chili Enriched macaroni, noodles, spaghetti Dried or canned lentils and beans Biscuit mix Peanut butter Hot cereals (oatmeal, cream of wheat) Nuts Ready-to-eat cereals Frozen meat, poultry, fish Flour Frozen dinners Vegetables and Fruits Milk Products Canned or frozen fruits and vegetables Canned evaporated milk Canned, boxed or frozen juice Dried skim milk powder Dried fruit (raisins, dates, apricots) Instant pudding mix or ready made pudding Canned/dried soup (mushroom, vegetable, tomato) Other Canned or bottled pasta sauces Sugar Baking powder Baking soda Bouillon Coffee/Tea Canned Meals Hearty soups Stews Chili Pastas Deli Items Salads chicken, potato, macaroni Jellied and vegetable salads Meatballs Roasted chicken and pieces Cold meat slices Cheese slices Pizza
Easy Meals to Make Cooking for One or Two Can t think of anything to eat? The following easy meals use ingredients you probably have on hand. When looking for quick ideas, don t limit your choices by thinking the certain foods can be enjoyed only at certain mealtimes. For example, breakfast foods work for lunch or supper too! Breakfast Scrambled eggs, toast, orange juice Pancakes, applesauce, milk Pancakes/waffles, yogurt, fruit Pancakes, sausages, fruit salad Cereal, milk, fruit French toast, fruit salad, milk Yogurt, cantaloupe slice, muffin Fruit milkshake, muffin Bananas and milk in bowl, bran muffin Cheese omelet, whole wheat toast, tossed salad Lunch Peanut butter and banana sandwich, milk Beans on toast, tomato slices, milk Macaroni and cheese dinner (add tuna and frozen or leftover peas) Tuna melt: mix tuna, celery, mayonnaise and shredded cheese, spread on buns and melt in oven Corn chowder soup (can of creamed corn, milk, diced potato), liverwurst on crackers. Vegetable soup, cheese and crackers, pudding Chicken or turkey slices, tomato slices and lettuce on whole wheat bread, milk Cottage cheese, fruit salad, bran muffin Broiled open face cheese and tomato sandwich, baked apple Salad with chopped egg, cold meat or grated cheese, bun, yogurt Egg salad sandwich, carrot sticks, milk Dinner Hamburger casserole (hamburger, stewed tomatoes, onion, rice) Cod or other fish baked with mushroom soup, potato, peas Beef stew (stewing beef, broth, potatoes, carrots), bun, milk Tuna casserole (tuna, mushroom soup, frozen peas) on toast, rice Meatballs, potatoes, peas, milk Perogies, sausage, cabbage, milk Spaghetti noodles, tomato or meat sauce, green salad, milk Meat loaf baked in muffin tins (ground beef, chopped onion, spices), baked potato, mixed vegetables, pudding Chicken or tuna divan (cooked chicken, broccoli, mushroom soup), milk Salmon chowder (salmon, creamed corn, and evaporated milk), bun Meatless chili (kidney beans, tomato sauce, chili powder) on rice, banana Chili, whole-wheat bun, carrot sticks, yogurt Stir-fries (any fresh or frozen vegetables with small pieces of chicken, beef, pork or peanuts, soy sauce) on rice or noodles, milk
Cooking for One or Two Creative Use of Leftovers Planning for leftovers can make meal preparation easier, reduce food waste and form the basis of many economical, time saving meals. Leftovers can spoil quickly, so take care to preserve nutrients and keep the food safe to eat. Immediately place leftovers in covered containers in the refrigerator and use within two or three days. Leftovers can also be frozen and used within two or three months. Be sure to label and date all packages, and use the oldest ones first. Some Ideas to Get You Started Just about anything left over can go into a stir-fry, casserole, soup or salad. Can t finish the whole tin of soup? Use it in sauces, gravies, and casseroles. Vegetables Cook a bunch of broccoli, a head of cauliflower or larger amounts of other vegetables. Eat one serving hot; marinate some in vegetable oil, vinegar and spices and add to a salad; use the rest in an omelet, pasta dish, soup, or casserole. Top casseroles with sliced potatoes. Grains Chill leftover pasta for pasta salad, soups or casseroles. Use rice in rice pudding, soups, casseroles. Make individual sized pizza crusts from tortillas, English muffins or pita breads. Use dried bread to coat chicken or fish, as casserole topping, in bread pudding or as croutons (cube, sprinkle with spices and toast in oven) for salads or soups. Fruit Sprinkle fresh, frozen or dried fruit over cereal or add to pancakes or waffles. Use fruit in salads or combine for a fruit salad. Mix with yogurt or cottage cheese. Add to baked goods such as muffins or sweet loafs. Freeze overripe bananas and use in loafs and muffins. Meat and Alternatives Serve spaghetti with meat sauce over noodles one day, then add kidney beans, chopped vegetables (fresh, frozen or leftover) and chili seasoning for another meal. Brown ground beef, use in a casserole and freeze the rest for chili or stuffed peppers. Bake larger pieces of meat such as whole chicken, ham or beef, serve hot and use the leftovers in stir-fries, hearty soups, casseroles, sandwiches or salads. Use chicken, tuna or egg salad in sandwich one day and stuff the extra into a tomato or a green, yellow or red pepper the next.
The Food Label The Serving Size is the amount of food recommended for the average American. Servings Per Container tell you how many Serving Sizes are in a box. The Amount per Serving shows the nutritional value of that Serving Size of a long list of key nutrients that affect our health. The important thing to remember is to multiply these numbers by the number of Servings you decide to consume. The % Daily Value calculated the percentage needed of the key nutrients if you ate one Serving Size. As with the Amount Per Serving, if you eat two Serving Sizes, multiply the percent by two. This section is not seen on all food items. It describes the daily need for some of the key nutrients based on a 2,000 and 2,500-calorie diet. Many times a person does not require the same amount of calories, so the percents will not be correct for that person. It is more important to pay attention to the Amounts Per Serving.
Nutrient Claims Claim Definition Comments Low Fat 3 grams or less per serving Be cautious of products labeled with Low Fat that are naturally low in fat. They still contain calories. Additionally, companies may change the portion size of an item so it will fit this guideline. Be sure to read and compare the labels. Low Sodium 140 milligrams or less per serving If sodium was omitted from the recipe, did something else take its place (fat, sugar)? Low Cholesterol 20 milligrams or less per serving Low cholesterol does not mean low fat and vice versa Low Calorie 40 calories or less per serving These are great items to snack on as long as you control your portions. Reduced Light or Lite Sugar-free or sugarless 25% less of a nutrient or calories than the regular product 1/3 fewer calories than the original, 50% less fat than the original, 50% less sodium than the original No sucrose (table sugar) No Sugar Added No additional sugar (sucrose) added to the original product. Fat Free Less than 1/2 gram of fat per serving 25% is moving in the right direction, but not significantly. You may be looking at a mere 3 grams of fat or 27 calorie savings. This item still contains calories. You must still monitor your portions. There are many other types of sugar that might be included in this item. If you have diabetes, continue to look at Total Carbohydrate. May naturally contain some sugar and other types may have been added. Continue to look at Total Carbohydrate. Does not mean calorie free. What was substituted for this ingredient (sugar, sodium)? High Fiber 5 grams or more per serving Look for this label on breads and cereals. Remember to watch your portion sizes. Low Carbohydrate Has not been defined Percent Fat Free Item is a certain percent fat free by weight This could include net carb or impact carb. These guidelines have yet to be decided. Continue to read and compare the labels. Can be misleading. This item is a percent fat free by weight, not by calories. A 98% fat free hotdog is not low in fat by calories, but by overall weight of one hotdog.
Baking Tips Substitute applesauce, fruit purees, or baby food (fruit) for oil, butter, or shortening in cake, cookie, and quick bread recipes. Use the ½ Theory - Use ½ applesauce and ½ the fat called for in the recipe. If you decrease the sugar by ½ cup, you need to increase the liquid by 1/4 and add 2 egg whites or 1/4 cup egg substitute. If you decrease the sugar by more than ½ cup, you need to decrease the dry ingredients flour) by 1/4. If batter is stiff, add 2 egg whites or 1/4 cup egg substitute. When decreasing sugar in cakes, use a smaller pan. For example, use an 8-inch pan when a recipe calls for a 9-inch pan. If reducing sugar for a cake, decrease the baking time by 10 minutes for a layer cake and by 20 minutes for a loaf or bundt cake. Be aware of high fat ingredients such as nuts, coconut, condensed milk, and chocolate chips. Experiment with Butter Buds Mix, liquefied or sprinkles to replace fat in recipes. Try non-nutritive sugar substitutes instead of sugar to sweeten puddings, custards, sauces, or frozen desserts. You can remove almost all of the sugar from fruit-filled pies. Toss fruit with a few tablespoons of sugar or sugar substitute, a bit of lemon juice, spices, and 1-4 tablespoons of flour or corn-starch to thicken the filling. Increase the amount of fruit requested for the recipe. High Fat Ingredient Sour Cream Cottage Cheese Whole Milk Heavy cream Margarine (1 cup) Butter Regular Salad dressing Regular Mayonnaise Baking Chocolate (1 ounce) Cream Cheese Chopped Pecans (½ cup) Whole Egg White Sauce Sautéing foods in fat Meat and cheese in casseroles Lower Fat Substitutes Fat-free or low fat sour cream, plain low fat yogurt, Mock Sour Cream or Sour Cream Substitute (See recipes on the following page) Low fat or nonfat cottage cheese Skim, ½% milk, nonfat dry milk, low fat buttermilk, or skim condensed milk Evaporated skim milk Low calorie or light margarine or use 2/3 cup margarine and 1/3 cup unsweetened applesauce Low calorie or light margarine Low fat or fat-free dressings, plain low fat yogurt with herbs and spices added, or red wine vinegar Low fat or fat-free mayonnaise, low fat plain yogurt Cocoa (3 T. Cocoa + 1 T. Margarine) Light or nonfat cream cheese, Cream cheese substitute (See recipe) Use 1/4 cup chopped pecans + 1/4 cup Grape Nut cereal Egg substitute (1/4 cup) or 2 egg whites Fat-free white sauce (See recipe) Sauté in non-stick skillet with non-stick spray, use broth, water or juice to provide moisture Use cooked dried beans, add more vegetables or grains, and decrease meat or cheese by 1/4 or ½
Herb, Spice, and Seasoning Food Item Dips Salads Vegetables Fruits Beef Pork Poultry Fish and Seafood Soups and Stews Beans and Legumes Herb, Spice or Seasoning Oregano, parsley, black pepper, onion or garlic powder, dill, green onion Basil, fresh mushrooms, oregano, onion, parsley, sesame seeds, vinegar, lemon, mint Chives, dill, onion, garlic, vinegar, pepper, paprika, marjoram, vinegar, pimento Cinnamon, mint, cloves, sage, nutmeg, ginger, lemon Allspice, bay leaf, cayenne, curry powder, garlic, pepper, mushrooms, onion, sage, red vinegar Apples, applesauce, cinnamon, cloves, garlic, onion, sage Basil, garlic, pepper, lemon juice, onion, paprika, lemon pepper, poultry seasoning, rosemary, sage, thyme, tarragon, white wine, oregano Allspice, basil, curry powder, garlic, lemon juice, Dijon mustard, green onion, paprika, sage, tarragon, thyme, pepper, dry mustard powder, onion powder, dill Basil, bay leaf, pepper, chili powder, garlic, onion, parsley, peppercorns, vinegar, tarragon, rosemary Cumin, cayenne, curry powder, onion, garlic, chili powder, pepper, honey, brown sugar
Sample Recipe Make-Over Take a look at the original high fat Chicken Casserole dish. What changes can you make to modify the recipe to a reduced fat version. Be creative. Chicken Casserole High Fat Ingredients Chicken Casserole Reduced Fat Ingredients 4 Broiled boneless chicken breasts 4 Broiled boneless chicken breasts 10 ounces frozen broccoli 12 ounces frozen broccoli 12 ounce can of evaporated whole milk 12 ounce can of evaporated skim milk 1 can cream of chicken soup 1 can reduced fat cream of chicken soup 2 cups grated cheddar cheese 1.5 cup grated reduced-fat cheddar cheese 4 slices of toasted whole wheat bread 4 slices of toasted whole wheat bread 1 T. Hot curry powder 1 ½ cups cooked rice (Servings: 10) 1 T. Hot curry powder (Servings: 10) Nutrition Facts Nutrition Facts Serving size: 1 (181g) Serving size: 1 (199g) Calories: 301 Calories: 253 Fat Calories: 144 Fat Calories: 72 Total Fat: 16 grams Total Fat: 8 grams Saturated Fat: 8 grams Saturated Fat: 4 grams Cholesterol: 75 mg Cholesterol: 56 mg Sodium: 500 mg Sodium: 391 mg