We all get into a rut of preparing the same meals over and over. Meal planning can be boring and tedious. Liven it up by using your local grocery store’s weekly sales flyer! Our office is near a large grocery store, so I will be using their weekly ad to create a meal plan for a family of four for 3 meals. My favorite visual for meal planning is the MyPlate:
My meal planning nearly always starts with the protein in the meal, as it is generally the most time consuming aspect to prepare, as well as often the most expensive item in the menu. To start, I saw 93% lean ground beef was on sale, this is a rarity! What can I make with lean ground beef, why not a meatball sandwich! I found whole grain buns on sale to use, discounted low fat cheese to top it with, and a salad on sale for the side with some discounted citrus slices on top. I will continue to use the salad, cheese, and fruit again for another meal.
Protein
Grains/Starch
Vegetables
Fruits
Dairy
Lunch
93% lean ground beef
Pepperidge Farm Whole Grain Buns
2# bag of Farmers Market Garden Salad
3# bag Sunkist Smiles
Kraft Cheese (buy 1 get 1 free)
Extra items
Prego Pasta sauce is on sale, Ken’s salad dressing buy 1 get 1 free
Next, let’s discuss breakfast. Eggs were on sale this week, and are generally quite low in cost. Breakfast burritos can be quite tasty! Scramble up discounted eggs, toss in salad leaves (purchased for lunch) for some added veggies. Serve in a discounted wrap topped with salsa (additional tasty veggie, also on sale) and a dollop of discounted store brand plain yogurt (to mimic sour cream). Mangos are on sale and not something we commonly consume, so take the opportunity to enjoy this as the side dish of the breakfast burrito!
Protein
Grains/Starch
Vegetables
Fruits
Dairy
Breakfast
Store brand Eggs
Flat Out Wraps (whole grain)
Farmers Market Garden Salad (REPEAT) & Newman’s Own Salsa
Mangos (10 for $10)
Store brand Plain yogurt
Extra items
Lastly, we need a plan for dinner time. Ground beef stew is the perfect recipe to help use up the rest of the 2 pounds of discounted ground beef. Toss quinoa (on sale) and discounted frozen mixed vegetables into the stew, and top with the remainder of the Kraft cheese (purchased for lunch). We still have some discounted Sunkist Smiles leftover to have as dessert! Seasoning blends and store brand canned tomato products were on sale this week as well, which will be nice flavor additions to the ground beef stew.
Protein
Grains/Starch
Vegetables
Fruits
Dairy
Dinner
93% lean ground beef (REPEAT)
Nature’s Earthly quinoa
Frozen Bird’s Eye Mixed Vegetables
3# bag Sunkist Smiles (REPEAT)
Kraft Cheese (REPEAT)
Extra items
Mccormick Perfect Pinch Seasoning is on sale for stew, store brand canned tomato sauce if you like a tomato based stew
From the weekly grocery store flyer, a healthy meal plan for a family of four was created that incorporates all the food groups! A small chunk of time used to meal plan can save stress on upcoming busy days trying to decide what is quick to prepare for family dinner.
Final grocery list (minus a few pantry staples): Protein: 93% lean ground beef, eggsGrains/Starch: Nature’s Earthly quinoa, Flat Out whole grain wraps, Pepperidge Farm whole grain bunsVegetables: Bird’s Eye Frozen Mixed Vegetables, Farmers Market Garden Salad, Newman’s Own SalsaFruits: Sunkist Smiles, MangosDairy: Kraft Cheese, plain yogurt
Kiera Quinn and her assistant were friendly and professional. There was little wait time; however, my appointment was not rushed. Quinn was familiar with my file even though she only saw me once before a year ago.
I’ve been a patient of this practice for years and I have only positive things to say. From check-in and -out, on the phone or in the exam room, always stellar service.
I have been seeing Dr. Christopher McDaniels for many years now. He is extremely personable and very involved in my health and well-being. His assistant Jackie is marvelous and always available for me. This practice has the best doctors and technicians and I would highly recommend them.
I love Dr McDaniels and everyone there. His nurse is so sweet. Whenever I have a problem they are only a phone call away. Cant say enough good things about them and it is rare these days to have such good care . They are the best.
Dr.Richard and his staff go above and beyond to insure that patient care is exceptional. From check in to check out the patient is treated with compassion, courtesy and respect. Their follow-up is outstanding and I highly recommend this practice.
Great experience. Very friendly, professional, well-operated. True of everyone I’ve dealt with there. I’m especially thankful for Dr. Heestand. She is an excellent doctor. Listens, asks questions, cares, very personable. Couldn’t be happier!
Dr. Carter is fantastic! She's been my primary care physician for about two years now, and I couldn't be happier. What truly sets her apart is her genuine care and attentiveness. She takes the time to listen thoroughly to my concerns and addresses them thoughtfully. It's clear she goes above and beyond for her patients. I'm so grateful for her dedication and she'll definitely remain my PCP. Thank you, Dr. Carter, for everything you do!
Wow!! Loved the virtual appointment opportunity. It was such a convenience especially when I live over 2 hours away. Talking to Dr. Carlson reassured me and accessing the site was easy.
Most fortunate to experience a completely professional and friendly practice across the board! The new premises are light airy and relaxing! It is such a bonus to be able to have so many procedures from Lab work, bone density testing, mammogram, nuclear testing to name but a few all located in the same building, resulting in quick responses for Doctors and patients alike! I would like to give a shout out to Dr Rico and his staff for the outstanding care I receive! Sue Ligon.
My husband and I had a great experience, Dr. Monteiro and team were very easy going, professional and did a good examination; Labs team were great, accurate and reliable. So far, totally recommend.
Caring and attentive physicians are rare these days. I really appreciate the time and attention given at Wake Internal. They all seem to care and listen to their patients.
I’m not sure if she’s still there, but Dr. Julia Hughes’ apathy and dismissiveness played a large part in my father ending up in the hospital more than once. He has severe Crohn’s disease and repeatedly expressed to Dr. Hughes (2-3 times) that he didn’t feel like his then-treatment plan was managing his Crohn’s well enough. He asked her again if he could try a new or different course of action, but she insisted that my dad “stay the course” with the “tried and true” protocol, despite his requests to try something else. Next thing we know, he’s in the hospital bc his electrolytes are so low from all the diarrhea he was having (but shouldn’t have been!) that he was nearly comatose. He didn’t go back after that.
All staff were friendly and knowledgeable. Short wait times. Dr.C was the absolute best. He listens and doesn't rush you. I was blessed to find this office.
I've been going to Wake Internal Medicine for a few years now. The staff are all friendly. Zoe and Lori, who I regularly see, provide me with great care and it's always like seeing a friend when I go in. Thank you to the staff and team!
Drs. Aryl and Del La Cruz and back office staff are AMAZING!!! They are all top notch professionals, treating each patient like a priority. Staff in the front office, registration, have been nothing but kind and attentive in dealing with patients.
This is honestly the BEST medical practice I've ever had an encounter with! They all deserve more than just 5 stars.
Went in Friday, 3/21/25, for an appointment with Dr. Richard and his nurse Seana. As always (as you can see from our previous reviews), it was another "Excellent" experience from start to finish. The check-in and check-out process was quick and easy. The Lab folks were superb, and Dr. Richard and Seana were "Outstanding." They are both patient, listen to concerns, and they clearly explain solutions and outcomes. My wife and I are both "seasoned" citizens and we agree that Dr. Richard and Seana are the best medical professionals we've had the good fortune of knowing for many years!
Went in with my wife for her physical on 6-14-24 and it was an "Outstanding" experience from check in to check out! Dr. Richard and Seana have provided "Exceptional" health care for both of us for many, many years. They are great listeners, are patient with our questions, and have kept us in good health! Of the many things my wife and I are grateful for at age 70 is Dr. Richard and Seana! The check-in, lab, radiology, and EKG staff have always been friendly and professional!
Dr. Kaplan in Gastroenterology and Dr. Richard (family doctor) are absolutely the "Best!" During my last colonoscopy, Dr. Kaplan found a flat polyp and referred me to Dr. Farah Hussain with Raleigh Medical Group since she has the special expertise to remove flat polyps. I was really reluctant to do so since I had a very bad experience with another doctor many years ago (not connected to WIMC or RMG and the procedure at that time was new). When I balked, Dr. Richard called me at home and Dr. Kaplan called three times and finally convinced me to go to Dr. Hussain (the procedure was done 4/21/23 with no complications whatsoever). You can't but this "Outstanding" dedication from Dr. Richard and Dr. Kaplan - they are one of kind!
Another "Outstanding" experience when I went in on 2/9/23! After going to the ER the afternoon of 2/8/23, the ER doctor advised that I should follow-up with my family doctor in one - two days. I used the online texting feature to make an appointment. When our family doctor out of town, the online rep set me up the same day with another doctor (Dr. Doherty). Really impressed with his nurse (apologize for not remembering her name) and Dr. Doherty! Very friendly and professional! My wife and I have always enjoyed "Superb" medical care from WIMC to include the receptionists and check out!
The whole process from start to finish with my annual physical was "Outstanding!" The lab and radiology staff are always professional and friendly. Dr. Richard and his nurse Seana continue to provide my family and me "Exceptional" health care. A great advantage with WIMC is that they basically have all the services you and your family need in one building!
When I could not get an appointment with my family doctor until next week (perfectly understandable given the current situation), the receptionist suggested I make an appointment with PA Kate Leet (yesterday, 5/19/21). Ms. Leet was friendly, professional, and very thorough. It was an "Exceptional" experience and my hope is she has a mentor or someone at WIMC that will encourage her to pursue her medical credentials as a doctor! I'm sure the management/business team at WIMC realize what a great asset she is to the medical staff. She also discovered that my appointment next week was not really hard scheduled and took action to firm up the time. Simply "Outstanding" and I would not hesitate to have Ms. Leet help me again!
I had an exceptional experience at Wake Internal Medicine. From the moment I walked in, the staff was warm, professional, and efficient. The doctors and medical team truly take the time to listen, answer questions, and provide thoughtful, comprehensive care. I never felt rushed, and they made sure I fully understood my treatment plan. The office is well-organized, appointments run on time, and the entire process—from check-in to follow-up—was seamless. I highly recommend Wake Internal Medicine to anyone looking for top-quality healthcare with a personal touch!
I have been going to Wake Internal Medicine Consultants for more than 20 years. Dr. Mollin, my PCP, is excellent. He takes the time to explain all tests results thoroughly and patiently answers all of my questions. Dr. Mollin, thank you so much for your patience, knowledge and thoroughness. Also, the new facility on Blue Ridge Rd is outstanding with plenty of room for parking and larger exam rooms.
My husband and I have been going to Wake Internal for over 20 years. The staff is always kind and friendly. Dr. Israel has always been caring and professional in a efficient manner. He takes the time to listen to your concerns and act on them.
Dr. Aryal is the best. She is thorough in her examination and addresses any concerns and questions I have which puts me at ease. I recommend her and the practice for OBGYN needs.
My meal planning nearly always starts with the protein in the meal, as it is generally the most time consuming aspect to prepare, as well as often the most expensive item in the menu. To start, I saw 93% lean ground beef was on sale, this is a rarity! What can I make with lean ground beef, why not a meatball sandwich! I found whole grain buns on sale to use, discounted low fat cheese to top it with, and a salad on sale for the side with some discounted citrus slices on top. I will continue to use the salad, cheese, and fruit again for another meal.
