From the Kitchen of the
                                                          Cent$ible Nutrition Program
                                                                                      Fall Menu Plan
                 Monday                     Tuesday                 Wednesday                    Thursday                     Friday                   Saturday                    Sunday
           B: Whole-grain             B: Homemade                B: Whole-grain toast,      B: Homemade                B: Whole-grain            B: Pancakes (235),         B: Pumpkin Bran 
           cereal, fruit, milk        Granola (261),             fruit, milk                granola planover,          cereal, fruit, milk       fruit, milk                Muffins (241), fruit, 
                                      yogurt, dried fruit                                   milk, fruit                                                                     yogurt
           L: Tuna Lettuce Wrap                                  L: Taco Lasagna                                       L: Sandwich (with         L: White Pizza 
           (417), fruit, yogurt       L: White Chili             planover, fruit, sliced    L: Ginger Fish Stir Fry    protein, cheese, and      planover, fruit, milk      L: Omelet (426), fruit, 
                                      planover, fruit, sliced    veggies, milk              planover, fruit, yogurt    veggies), yogurt, fruit                              sliced veggies, milk
           D: White Chili (409),      veggies, milk                                                                                              D: Palouse Soup 
           whole-grain bread,                                    D: Ginger Fish Stir Fry    D: Vegetable Beef          D: White Pizza (276),     (440), sliced veggies      D: Lemon-Garlic 
           green salad, milk,         D: Taco Lasagna            (375) with brown rice,     Packet (381), Snappy  green salad, milk              with hummus (450),         Roasted Chicken 
                                      (396), green salad,        milk                       Cole Slaw (190), milk                                milk, Fruit Pizza (156)    (408), Orange-Honey 
                                      milk                                                                                                                                  Acorn Squash (186), 
                                                                                                                                                                            milk
           B: Pumpkin Bran            B: Homemade                B: Homemade                B: Whole-grain toast,      B: Whole-grain            B: Banana Oatmeal,         B: Pumpkin Breakfast 
           Muffin planover, fruit,    Granola (261), fruit,      Granola (261),             fruit, milk                cereal, milk, fruit       milk                       Cookies, fruit, milk
           milk                       milk                       yogurt, dried fruit 
                                                                                            L: Swedish Meatballs       L: Bean Soup              L: Sandwich (with          L: Picnic Chicken 
           L: Lemon-Garlic            L: Vegetable Stir Fry      L: Skillet Beef            planover, fruit, green     planover, fruit, milk     protein, cheese, and       planover, fruit, sliced 
           Roasted Chicken            planover, yogurt           Stroganoff planover,       salad, milk                                          veggies), yogurt           veggies, yogurt
           planover, fruit, green                                fruit, sliced veggies,                                D: Mini Pizzas topped 
           salad, milk                D: Skillet Beef            milk                       D: Bean Soup (442),        with protein and          D: Picnic Chicken          D: Beef and Bean 
                                      Stroganoff (400),                                     whole grain bread,         vegetables(388), Fruit  (406), Mashed Sweet          Burritos (394), green 
           D: Vegetable Stir Fry      Carrot and Fruit Slaw      D: Swedish Meatballs  sliced veggies, milk            Parfaits (334)            Potatoes (201), green  salad, milk
           (375) with brown rice,     (163), milk                (392), green salad,                                                             salad, milk, Baked 
           milk                                                  milk                                                                            Apples (144)
           B: Pumpkin Breakfast       B: Whole-grain             Pumpkin Bran Muffin        B: Whole-grain toast,      B: Homemade               B: Zucchini Bread          B: Zucchini Bread 
           Cookies planover,          cereal, fruit, milk        planover, fruit, milk      fruit, milk                granola planover,         (243), fruit, milk         planover, fruit, milk
           fruit, milk                                                                                                 milk, fruit
                                      L: Spaghetti and           L: Tuna Lettuce Wrap  L: Palouse Soup                                           L: Black Bean and          L: Fish Tacos 
           L: Beef and Bean           Meatballs planover,        (417), fruit, yogurt       planover, fruit, milk      L: Sandwich (with         Butternut Squash           planover, fruit, yogurt
           Burrito planover, fruit,   fruit, milk                                                                      protein, cheese, and      Stew planover, fruit, 
           sliced veggies, milk                                                             D: Chicken Surprise        veggies), yogurt, fruit   milk                       D: Italian Chicken 
                                      D: Tuna Garden             D: Palouse Soup            Packet (384), Snappy                                                            and Vegetables 
           D: Spaghetti and           Casserole (378),           (440), Snappy Cole         Cole Slaw planover,        D: Black Bean and         D: Fish Tacos (423),       Packet, milk
           Meatballs (391),           salad, milk                Slaw (190), milk           milk                       Butternut Squash          Snappy Cole Slaw 
           green salad, milk                                                                                           Stew (208), whole-        (190), milk, Crustless 
                                                                                                                       grain bread, milk         Pumpkin Pie (250)
                                                                                 Page numbers are for the 2014 edition of the Cent$ible Nutrition Program Cookbook
                                                                                 This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food 
                                                                                 and Nutrition Education Program – EFNEP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition 
                                                                                 assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, 
                                                                                 contact 1-877-219-4646.