7 Day Menu Planner

Sunday: Family

Treat the family today to everyone's favorite, GRILLED STEAK. While you’re out there, add some ASPARAGUS to the grill. Serve with SOUTHWESTERN TOMATO AND CORN SALAD and make it a beautiful plate. Add MIXED GREENS and WHOLE-GRAIN ROLLS. Buy a CHOCOLATE MERINGUE PIE for dessert.

Plan

Cook 2 extra steaks and save some pie for Monday.

Shopping List

any steak and asparagus to grill, ripe mixed tomatoes, ear of corn, extra-virgin olive oil, shallot, jalapenos, lime, coarse salt, pepper, queso fresco or Greek feta cheese, cilantro, mixed greens, whole-grain rolls, chocolate meringue pie.

Monday: Heat and Eat

Thinly slice the leftover steaks for STEAK SANDWICHES ON MINI BAGUETTES: Spread prepared horseradish on the baguettes and top the sliced beef with thin slices of brie cheese. Heat just until cheese melts.

Serve with BAKED CHIPS and COLESLAW. For dessert, the leftover PIE is good.

Plan

Prepare rice for Tuesday.

Shopping List

prepared horseradish, mini baguettes, brie cheese, baked chips, coleslaw.

Tuesday: Budget

Keep costs down and serve SPICY CHICKEN SKILLET.

In a large nonstick skillet, heat 1 tablespoon canola oil on medium high. Add 1 pound chicken breast (cut into 1-inch pieces); cook and stir 5 minutes or until browned and no longer pink inside. Add 1 medium chopped onion; cook 3 to 5 minutes or until softened; stir occasionally. Reduce heat to medium. Add 1 (10-ounce) can diced tomatoes and green chiles and 1 (8-ounce) can no-salt-added tomato sauce; simmer 3 minutes. Stir in 3 cups cooked rice and 1 (15-ounce) can ranch-style pinto beans until combined. Heat through.

Serve with a LETTUCE WEDGE and CORNBREAD (from mix). Fresh PINEAPPLE is dessert.

Shopping List

canola oil, chicken breast, onion, canned diced tomatoes and green chiles, no-salt-added tomato sauce, rice, canned ranch-style pinto beans, lettuce, cornbread mix, fresh pineapple.

Wednesday: Meatless

We loved BASIL SPAGHETTI WITH CHEESY BROILED TOMATOES for dinner. Add a packaged GREEN SALAD and GARLIC BREAD. Try PEARS for dessert.

Shopping List

spaghetti, large beefsteak tomatoes, coarse salt, black pepper, grated part-skim mozzarella, Parmesan, olive oil, garlic, crushed red pepper, fresh basil leaves, packaged green salad, garlic bread, pears.

Thursday: Kids

The kids (and adults) will come running for TURKEY MEATBALL SUBS: Use refrigerated or (thawed) frozen cooked meatballs; heat and spoon them onto whole-grain sub rolls. Top with heated marinara sauce, then shredded mozzarella cheese.

Add BABY CARROTS and CELERY STICKS, along with the kids' favorite DIP. Munch on sliced APPLES sprinkled with cinnamon for dessert.

Shopping List

refrigerated or frozen turkey meatballs, whole-grain sub rolls, marinara sauce, shredded mozzarella cheese, baby carrots, celery, dip, apples, cinnamon.

Friday: Express

Continuing the sandwich theme, make AVOCADO-SPINACH PANINIS. Divide and layer 2 sliced avocados, 1/3 cup sun-dried tomatoes in oil (drained and julienned), 2 tablespoons thinly sliced red onion and 2 cups baby spinach on 4 (4-ounce) split ciabatta rolls. Coat skillet with cooking spray; heat on medium. Place sandwich in pan; weigh down with another smaller skillet. Cook 2 minutes or until lightly browned; turn.

Serve with TOMATO-BASIL SOUP. Top fresh STRAWBERRIES with light WHIPPED CREAM for dessert.

Plan

Save enough strawberries for Saturday.

Shopping List

avocados, sun-dried tomatoes in oil, red onion, baby spinach, ciabatta rolls, cooking spray, tomato-basil soup, fresh strawberries, light whipped cream.

Saturday: Easy Entertaining

Invite some lucky guests to enjoy the delicious flavors of MOROCCAN CHICKEN. Serve it over COUSCOUS. Add an ARUGULA SALAD and FLATBREAD. For dessert, top toasted POUND CAKE with leftover STRAWBERRIES and VANILLA ICE CREAM.

Shopping List

butter, olive oil, cinnamon, onion, red bell pepper, boneless skinless chicken breasts, garlic, coarse salt, cayenne pepper, orange juice, golden raisins, cilantro, couscous, arugula, flatbread, pound cake, vanilla ice cream.

Sunday: Family

Take the family outside for GRILLED CHICKEN. Serve it with AVOCADO POTATO SALAD. While the grill is hot, add some ZUCCHINI and BELL PEPPER (sliced lengthwise and brushed with oil) to round out the plate. Add CRUSTY ROLLS. For dessert, buy or make BLUEBERRY COBBLER and top it with VANILLA ICE CREAM.

Plan

Grill enough chicken for Tuesday and save enough potato salad for Monday (Labor Day). Save enough ice cream for Monday and Saturday.

Shopping List

chicken to grill, lemon, garlic, low-fat mayonnaise, olive oil, red potatoes, celery, Vidalia or other sweet onion, ripe avocado, cilantro, zucchini, bell peppers, crusty rolls, blueberry cobbler, vanilla ice cream.

Monday: Budget

Celebrate Labor Day with ZESTY BARBECUE CHEESEBURGERS. Serve them on WHOLE-GRAIN BUNS. Add leftover POTATO SALAD and this WATERMELON AND CUCUMBER SALAD: In a large bowl, combine 4 cups diced seedless watermelon, 2 cups chopped tomatoes, 2 cups chopped (seeded and peeled) cucumber, 1/2 cup crumbled Greek feta cheese and 1/4 cup chopped and toasted walnuts; toss gently. Add 2 tablespoons olive oil, 1/4 teaspoon coarse salt and 1/4 teaspoon freshly ground pepper.

For dessert, top the leftover ICE CREAM with CARAMEL SAUCE.

Plan

Save enough caramel sauce for Wednesday and enough watermelon for Thursday.

Shopping List

ground beef (93% lean or leaner), red onion, barbecue sauce, white cheddar cheese (or pepper jack, smoked Gouda or provolone), whole-grain hamburger buns or pretzel rolls, lettuce, tomatoes, watermelon, cucumber, Greek feta cheese, walnuts, olive oil, coarse salt, black pepper, caramel sauce.

Tuesday: Heat and Eat

Use the leftover grilled chicken for SANDWICHES on olive bread with brie cheese and Dijon mustard. Add BAKED CHIPS and COLESLAW. Juicy NECTARINES are good for dessert.

Shopping List

olive bread, brie cheese, Dijon mustard, baked chips, coleslaw, nectarines.

Wednesday: Kids

The kids can help prepare BEEF PITA FOLDS: In a small bowl, mix 3 tablespoons reduced-fat sour cream and 1 tablespoon salsa. Divide and spread 1/2 cup guacamole over inside of 4 trimmed pita pockets (6-inch diameter). Divide and stuff with 2 cups shredded lettuce, 3/4 cup chopped tomato and 6 ounces thinly sliced deli roast beef. Sprinkle with 3/4 cup 50% light shredded cheddar cheese. Serve with salsa mixture for dipping.

Add some reduced-sodium PINTO BEANS alongside. For dessert, make instant CHOCOLATE PUDDING with 1% milk and drizzle pudding with leftover caramel sauce.

Tip

The kids can help prepare BEEF PITA FOLDS: In a small bowl, mix 3 tablespoons reduced-fat sour cream and 1 tablespoon salsa. Divide and spread 1/2 cup guacamole over inside of 4 trimmed pita pockets (6-inch diameter). Divide and stuff with 2 cups shredded lettuce, 3/4 cup chopped tomato and 6 ounces thinly sliced deli roast beef. Sprinkle with 3/4 cup 50% light shredded cheddar cheese. Serve with salsa mixture for dipping.

Add some reduced-sodium PINTO BEANS alongside. For dessert, make instant CHOCOLATE PUDDING with 1% milk and drizzle pudding with leftover caramel sauce.

Shopping List

reduced-fat sour cream, salsa, guacamole, pita bread, lettuce, tomato, deli roast beef, 50% light cheddar cheese, reduced-sodium pinto beans, instant chocolate pudding, 1% milk.

Thursday: Express

Make it quick tonight with MONTREAL TURKEY BURGERS. Add 1 tablespoon less-sodium (or regular) Montreal-style chicken seasoning to 1 pound ground turkey until well-blended. Shape into 4 patties. Grill 4 to 6 minutes per side or until cooked through (165 degrees in center). Toast whole-grain buns on grill for about 30 seconds. Spread buns with low-fat mayonnaise and add sliced red onion.

Serve with deli PASTA SALAD and sliced TOMATOES and LETTUCE. How about leftover WATERMELON for dessert?

Shopping List

less-sodium (or regular) Montreal-style chicken seasoning, ground turkey, whole-grain buns, low-fat mayonnaise, red onion, deli pasta salad, tomatoes, lettuce.

Friday: Meatless

With its good flavor and simplicity, you can't go wrong with MACARONI SOUP WITH BEANS AND CABBAGE. Cook 1 1/2 cups elbow macaroni according to directions; drain. Meanwhile, in a Dutch oven, heat 1 tablespoon canola oil on medium-high. Add 1 thinly sliced medium onion, 1 pound thinly sliced savoy cabbage, 1 teaspoon minced garlic and 1/4 teaspoon pepper; cook 6 to 8 minutes or until cabbage begins to wilt, stirring often. Add 4 (14-ounce) cans unsalted vegetable broth, 2 (16-ounce) cans rinsed reduced-sodium cannellini beans and 1 1/2 cups water; bring to a boil. Add macaroni; heat through and serve.

Make a SPINACH SALAD and top with sliced hard-boiled eggs and tomato wedges. Serve with CRUSTY BREAD. For dessert, try FRESH PLUMS.

Shopping List

elbow macaroni, canola oil, onion, savoy cabbage, garlic, pepper, unsalted vegetable broth, canned reduced-sodium cannellini beans, fresh spinach, eggs, tomatoes, crusty bread, fresh plums.

Saturday: Easy Entertaining

Invite special guests for PAN-SEARED ARCTIC CHAR WITH OLIVES AND POTATOES. Serve it with SUGAR SNAP PEAS. Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD.

For dessert, make SUMMER FRUIT PARFAITS: In tall, stemmed glasses, layer leftover vanilla ice cream with sliced peaches, blueberries and sliced strawberries. Garnish with a fresh mint leaf.

Shopping List

red potatoes, arctic char fillets, olive oil, fresh rosemary, Kalamata olives, flat-leaf parsley, balsamic vinegar, lemon, sugar snap peas, bibb lettuce, sourdough bread, peaches, blueberries, strawberries, fresh mint.

Sunday: Family

Gather the family for MUSTARD-GARLIC ROAST PORK LOIN. Serve it with SUCCOTASH. Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 medium chopped onion, 2 cloves minced garlic, 1 chopped red bell pepper and 1/4 teaspoon each coarse salt and pepper. Cook, 6 to 8 minutes or until tender, stirring occasionally. Add 1 (10-ounce) package frozen lima beans (thawed) and 1 cup fresh corn kernels (from 1 large ear) and cook 5 minutes or until heated through. Remove from heat. Add 1 tablespoon red wine or sherry vinegar. Add MIXED GREENS and CORNBREAD (from a mix). Everyone will like BANANA PUDDING for dessert.

Plan

Save enough pork for Monday.

Shopping List

garlic, fresh thyme, Dijon mustard, olive oil, coarse salt, pepper, boneless center-cut pork loin roast, onion, red bell pepper, frozen lima beans, corn on the cob, red wine or sherry vinegar, mixed greens, cornbread mix, banana pudding.

Monday: Heat and Eat

Use Monday's leftover pork for CUBAN SANDWICHES. Fill Kaiser rolls with sliced pork, deli sliced ham, Swiss cheese and dill pickles. Wrap sandwiches in foil; heat in 350-degree oven to melt cheese. Serve with PLANTAIN CHIPS. Fresh BLUEBERRIES are good for dessert.

Shopping List

Kaiser rolls, deli sliced ham, Swiss cheese, dill pickles, plantain chips, fresh blueberries.

Tuesday: Budget

It's economical and has a great taste, so put MAPLE-MUSTARD CHICKEN THIGHS on the menu tonight. Serve with POTATO SALAD, COLESLAW and WHOLE-GRAIN ROLLS. Fresh CHERRIES are your dessert.

Shopping List

spicy brown mustard, light brown sugar, maple syrup, yellow mustard, onion powder, cider vinegar, lower-sodium soy sauce, pepper, garlic, bone-in skinless chicken thighs, coarse salt, potato salad, coleslaw, whole-grain rolls, fresh cherries.

Wednesday: Kids

Kids will like them, as will the adults, so ROOT BEER SLOPPY JOES will work for the whole family. Serve them on whole-grain buns with OVEN FRIES (frozen) and CELERY STICKS. Finish with STRAWBERRY-BANANA SMOOTHIES. Add to blender: 1 1/4 cups plain low-fat yogurt, 2 cups strawberries, 1 small banana, peeled and halved, 4 teaspoons almond or peanut butter or 2 tablespoons hemp seed hearts. Process on low speed 10 seconds or until mixture is combined but still coarse in texture, scraping down sides of blender as needed. Increase to high and process 1 minute or until completely smooth. Serve. (Adapted from "Everyday Athlete Cookbook.")

Shopping List

ground sirloin or turkey breast, onion, garlic, chili powder, dried thyme, dry mustard, coarse salt, pepper, ketchup, root beer or other dark soda, whole-grain buns, frozen oven fries, celery sticks, plain low-fat yogurt, strawberries, small banana, almond or peanut butter or hemp seed hearts.

Thursday: Express

Make a fast meal and call it TUNA, TOMATO, RED ONION AND OLIVE PITA. In a large bowl, whisk together 2 tablespoons each fresh lemon juice and olive oil and 1/4 teaspoon each coarse salt and pepper. Add 3 (5-ounce) cans drained solid white tuna, 1/2 small thinly sliced red onion, 1/2 cup halved grape tomatoes, 1/4 cup each pitted, halved Kalamata olives and coarsely chopped flat-leaf parsley. Gently toss to combine. Open 4 small whole-grain pita halves and fill with mixture. Serve with BAKED CHIPS. Slice CANTALOUPE for dessert.

Shopping List

lemon, olive oil, coarse salt, pepper, canned solid white tuna, red onion, grape tomatoes, Kalamata olives, flat-leaf parsley, whole-grain pitas, baked chips, cantaloupe.

Friday: Meatless

Everyone will like FETTUCCINE WITH ASPARAGUS AND ROMANO CHEESE. Cook a 9-ounce package refrigerated fettuccine and 1 pound fresh asparagus (trimmed and cut into 1 1/2-inch pieces) for 3 to 4 minutes or until asparagus is a brilliant green and pasta is tender but firm. Drain well. In a large bowl, combine hot pasta and asparagus with 2 tablespoons butter cut into small pieces and 2/3 cup freshly grated Romano cheese. Toss well; season with coarse salt and pepper to taste. Serve immediately. Add a SPINACH SALAD and GARLIC BREAD. How about sliced PAPAYA for dessert?

Shopping List

refrigerated fettuccine, fresh asparagus, butter, Romano cheese, coarse salt, pepper, fresh spinach, garlic bread, papaya.

Saturday: Easy Entertaining

Invite friends for ASIAN CHICKEN BURGERS. Heat broiler. In a large bowl, combine 1 pound ground chicken breast, 1 egg (slightly beaten), 3 chopped green onions, 1 1/2 tablespoons soy sauce, 1 tablespoon cornstarch, 2 teaspoons minced fresh ginger, 2 cloves minced garlic and 1 tablespoon chopped fresh cilantro; mix gently. Form into 4 (1/2-inch-thick) patties (mixture will be moist). Broil on broiler pan coated with cooking spray 6 minutes or until browned on top. Turn; broil 2 to 3 minutes or until internal temperature reaches 165 degrees. Serve the burgers on WHOLE-GRAIN BUNS with PASTA SALAD and SLICED LETTUCE and TOMATOES alongside. Buy a CHEESECAKE for dessert and top each slice with STRAWBERRIES.

Shopping List

ground chicken breast, egg, green onions, soy sauce, cornstarch, fresh ginger, garlic, fresh cilantro, cooking spray, whole-grain buns, pasta salad, tomatoes, lettuce, cheesecake, strawberries.