Sunday: Family

Tickle the family's taste buds with CREOLE EYE OF ROUND ROAST: Heat oven to 325 degrees. Shake 3 tablespoons flour in a large (14-by-20-inch) cooking bag; place bag in a 9-by-13-inch baking dish. Add 1 (14 1/2-ounce) can diced no-salt-added tomatoes with onions and garlic or stewed tomatoes and 3 teaspoons Creole or Cajun seasoning to bag. Squeeze bag to blend in flour. Add 2- to 2 1/2-pound beef eye of round, 2 ribs celery (cut into 1/2-inch slices) and 1 medium red bell pepper (cut into strips). Turn bag to coat beef with sauce. Arrange ingredients in an even layer in bag. Close bag with nylon tie; cut six 1/2-inch slits in top. Bake 1 to 1 1/4 hours or until internal temperature reaches 145 degrees. (WARNING: Do not overcook! Eye of round is very lean and will toughen in a heartbeat.) Thinly slice beef. Stir sauce; serve with beef.

Serve the savory beef dish with RICE and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE SLICES with STRAWBERRY ICE CREAM.

Plan

Save enough beef, sauce and cake for Monday; save enough ice cream for Tuesday.

Shopping List

flour, canned no-salt-added diced tomatoes with onions and garlic (or stewed tomatoes), Creole or Cajun seasoning, beef eye of round, celery, red bell pepper, rice, romaine, whole-grain rolls, angel food cake, low-fat strawberry ice cream.

Monday: Heat and Eat

Bring on the 10-MINUTE CHILI for dinner. In a large pot, combine 2 cups shredded cooked (leftover) beef, 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 cups picante sauce or thick and chunky salsa, and 2 teaspoons chili powder. Cook over medium heat 8 to 10 minutes or until hot. Stir occasionally. Garnish with sliced green onions and reduced-fat sour cream. Serve with deli COLESLAW and CORNBREAD (from mix). Finish with leftover CAKE topped with BLUEBERRIES and light whipped cream.

Tip

Bring on the 10-MINUTE CHILI for dinner. In a large pot, combine 2 cups shredded cooked (leftover) beef, 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 cups picante sauce or thick and chunky salsa, and 2 teaspoons chili powder. Cook over medium heat 8 to 10 minutes or until hot. Stir occasionally. Garnish with sliced green onions and reduced-fat sour cream. Serve with deli COLESLAW and CORNBREAD (from mix). Finish with leftover CAKE topped with BLUEBERRIES and light whipped cream.

Plan

Buy enough coleslaw for Wednesday.

Shopping List

canned reduced-sodium pinto beans, picante sauce or thick and chunky salsa, chili powder, green onions, reduced-fat sour cream, deli coleslaw, cornbread mix, blueberries, light whipped cream.

Tuesday: Budget

Put TURKEY BURGERS on the low-cost menu for tonight. Mix 12 ounces ground turkey with 1/2 packet onion soup mix and form into patties. Grill or pan-fry and serve the burgers on toasted whole-grain buns. Top burgers with LETTUCE, TOMATOES, LOW-FAT MAYONNAISE and MUSTARD. Serve with O'BRIEN POTATOES (from frozen). Scoop the leftover ICE CREAM for dessert.

Shopping List

ground turkey, onion soup mix, whole-grain burger buns, lettuce, tomatoes, low-fat mayonnaise, mustard, frozen O'Brien potatoes.

Wednesday: Express

What could be easier than buying a HAM STEAK and pan-frying it for a quick meal? Serve it with BAKED SWEET POTATOES sprinkled with cinnamon. Add leftover COLESLAW and MULTIGRAIN ROLLS. Serve fresh PINEAPPLE CHUNKS sprinkled with toasted shredded coconut for dessert.

Shopping List

ham steak, sweet potatoes to bake, cinnamon, multigrain rolls, fresh pineapple chunks, shredded coconut.

Thursday: Kids

My mother and I had fun one Halloween dressing up in costumes (100-year-old clothes from the attic), and the DIPPY CHICKEN we ate before the parade can be enjoyed by everyone again: Heat oven to 450 degrees. Coat chicken tenders with cooking spray, then crushed cornflakes. Bake 15 minutes, turning once. Make a dipping sauce from 2 parts apricot jam to 1 part mustard; dip away.

Serve with OVEN FRIES (from frozen) and CELERY STICKS. Add SOFT ROLLS. Don’t be scared of GINGERBREAD SKELETONS for dessert.

Plan

Save enough cookies for Friday.

Shopping List

chicken tenders, cooking spray, cornflakes, apricot jam, mustard, frozen oven fries, celery, soft rolls, brown sugar, butter, molasses, eggs, flour, baking soda, ground ginger, ground cinnamon, coarse salt, ground cloves, ready-to-spread vanilla frosting.

Friday: Meatless

Forget meat tonight and make TORTELLINI SOUP. Serve it with GRILLED CHEESE SANDWICHES and a MIXED GREEN SALAD. Munch on leftover COOKIES for dessert.

Shopping List

unsalted vegetable broth, refrigerated spinach tortellini, canned no-salt-added diced tomatoes with garlic and onion, green onions, garlic, dried basil, Parmesan cheese, dense white bread and any cheese for sandwiches, mixed greens.

Saturday: Easy Entertaining

Invite friends for your own GRILLED TUNA. Serve it with this BALSAMIC SAUCE: Combine 1/4 cup unsalted chicken broth, 1 tablespoon balsamic vinegar, 4 teaspoons dark brown sugar, 1 tablespoon lower-sodium soy sauce and 1/2 teaspoon cornstarch in a small pan. Bring to a boil; cook 1 minute, stirring constantly. Spoon over tuna and top with sliced green onions.

Serve the fish with AIR FRYER BABY POTATOES, a GREEN SALAD and a BAGUETTE. For dessert, buy LEMON BISCOTTI from the bakery.

Shopping List

tuna to grill, chicken broth, balsamic vinegar, dark brown sugar, lower-sodium soy sauce, cornstarch, green onions, baby red and gold potatoes, olive oil, garlic powder, coarse salt, black pepper, salad greens, baguette, lemon biscotti.

Sunday: Family

Be prepared for heaps of praise from the family with this French classic, GARLIC-ROSEMARY CHICKEN: Heat oven to 450 degrees. From a 5- to 6-pound roasting chicken, remove and discard giblets and neck; remove excess fat. Starting at neck cavity, including drumsticks, loosen skin with your fingers and hand. Place several sprigs of fresh rosemary and crushed garlic cloves under skin of breast and drumsticks. Lift wing tips up and over back; tuck under. Place chicken, breast side up, on broiler pan. Insert meat thermometer into meaty part of thigh, not touching bone; bake 30 minutes. Reduce heat to 350 degrees and bake 1 hour 15 minutes more or until thermometer registers 165 degrees. Remove from oven, tent with foil and let stand 10 minutes. Slice chicken, discarding skin to reduce fat and calories.

Add fresh BRUSSELS SPROUTS WITH LEMON: Steam the sprouts, then toss with some olive oil, fresh lemon juice and coarse salt and pepper to taste. Serve with your own ROASTED POTATOES and DINNER ROLLS. For dessert, buy a YELLOW LAYER CAKE.

Plan

Save enough chicken and cake for Monday.

Shopping List

roasting chicken, fresh rosemary, garlic, fresh Brussels sprouts, olive oil, lemon, coarse salt, pepper, potatoes, dinner rolls, yellow layer cake.

Monday: Heat and Eat

Turn Sunday's leftover chicken into ASIAN CHICKEN WITH VEGETABLES AND NOODLES. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Slice leftover CAKE for dessert.

Shopping List

thin no-yolk egg noodles, matchstick or shredded carrots, fresh broccoli, sweet-and-spicy or citrus stir-fry sauce, canned Mandarin oranges, mixed greens, whole-grain rolls.

Tuesday: Kids

Treat the kids to CHILI PIZZA: Heat oven to 400 degrees. Brown 1/2 pound ground turkey breast mixed with 1/2 pound lean ground beef in a nonstick skillet on medium heat for 6 minutes or until no longer pink; drain. Stir in 1 (1.25-ounce) packet less-sodium chili seasoning, 1 (14 1/2-ounce) can no-salt-added stewed tomatoes and 1 (15-ounce) can rinsed reduced-sodium pinto beans; cook 8 minutes or until heated. Arrange 8 burrito-size tortillas in a circle on a 12-inch pizza pan, overlapping edges where necessary. Spoon ground meat mixture onto tortillas. Top with 1 cup 50% reduced-fat shredded cheese. Bake 5 to 8 minutes or until cheese is melted.

Slice and serve with deli CARROT-RAISIN SALAD. How about ANIMAL COOKIES and PEACHES for dessert?

Shopping List

ground turkey breast, lean ground beef, less-sodium chili seasoning, canned no-salt-added stewed tomatoes, canned reduced-sodium pinto beans, burrito-size tortillas, 50% reduced-fat shredded cheese, deli carrot-raisin salad, animal cookies, peaches.

Wednesday: Meatless

Skip the meat and enjoy LINGUINE WITH LEMON AND PARSLEY for an easy meal. Serve with a ROMAINE SALAD and GARLIC BREAD. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

linguine, butter, onion, garlic, reduced-fat sour cream, pepper, fresh parsley, Parmesan cheese, romaine, garlic bread, strawberry ice cream.

Thursday: Express

Call it a HERO, HOAGIE or SUBMARINE; it’s still a great sandwich, no matter where you live. Split a small loaf of French or Italian bread. Spread the bottom with deli coleslaw and add a variety of deli sliced meats. Then layer cheese, pickles, lettuce, tomatoes and whatever else the cook is in the mood for. Slice and serve your masterpiece with deli POTATO SALAD. PEARS are dessert.

Plan

Save enough coleslaw for Friday.

Shopping List

French or Italian bread loaf, deli coleslaw, any deli sliced meats, any sliced cheese, pickles, lettuce, tomatoes, deli potato salad, pears.

Friday: Budget

Save money and enjoy SEAFOOD GUMBO and leftover COLESLAW. Add CORNBREAD. For dessert, make instant VANILLA PUDDING with 1% milk.

Shopping List

onion, green bell pepper, cremini mushrooms, garlic, butter, canned whole tomatoes, unsalted chicken broth, cayenne pepper, dried thyme, dried basil, frozen cut okra, cod or other whitefish, medium shrimp (peeled and deveined), rice, cornbread, instant vanilla pudding, 1% milk.

Saturday: Easy Entertaining

Serve your guests BRAISED PORK MEDALLIONS WITH APPLES, a perfect fall entree. Slice 1 (1-pound) pork tenderloin into 8 slices and season on both sides with 1/2 teaspoon pepper and 1 teaspoon pumpkin pie spice. Heat 1 teaspoon canola oil in a large nonstick skillet on medium-high heat. Brown pork on both sides, remove from pan and set aside. Add 1 small chopped onion and 1 large cored and coarsely chopped apple to skillet; cook 6 minutes or until soft. Add 1/2 cup apple cider or apple juice to skillet. Reduce heat to low. Return pork to skillet, cover and simmer 5 minutes.

Serve with BROWN RICE and SUGAR SNAP PEAS. Add WHOLE-GRAIN ROLLS. For dessert, spoon STRAWBERRIES over leftover ICE CREAM.

Shopping List

pork tenderloin, pepper, pumpkin pie spice, canola oil, onion, apple, apple cider or apple juice, brown rice, sugar snap peas, whole-grain rolls, strawberries.

Sunday: Family

Bake a TURKEY BREAST for family day. Serve with delicious and pretty MEDITERRANEAN BROWN RICE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, buy or make a CHERRY COBBLER.

Plan

Save enough turkey and cobbler for Monday.

Shopping List

turkey breast, long-grain brown rice, canned reduced-sodium chickpeas, canned artichoke hearts, jar roasted red peppers, cherry tomatoes, cucumber, kalamata olives, parsley, coarse salt, pepper, lemons, extra-virgin olive oil, garlic, Dijon mustard, maple syrup, whole-grain rolls, cherry cobbler.

Monday: Heat and Eat

These TURKEY ROLL-UPS make good use of leftover turkey: Mix together 1/3 cup low-fat mayonnaise, 1 tablespoon Dijon mustard and 3 tablespoons chutney. Spread evenly over 8 (8-inch) whole-grain tortillas. Top with sliced turkey, thin slices of red onion and fresh spinach leaves. Roll tightly, cut in half and serve.

Add BAKED CHIPS and a LETTUCE WEDGE. Warm the leftover COBBLER and top with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

low-fat mayonnaise, Dijon mustard, chutney, whole-grain tortillas, red onion, fresh spinach, baked chips, lettuce, vanilla ice cream.

Tuesday: Budget

Flavorful CABBAGE WITH SMOKED SAUSAGE AND APPLES is a budget-friendly dish. Serve the savory entree with PICKLED BEETS and DARK RYE BREAD. For dessert, PEARS are easy.

Shopping List

cooking spray, green cabbage, onion, Granny Smith apple, garlic, canola oil, bay leaf, fresh rosemary, cider vinegar, light brown sugar, whole-grain mustard, caraway seeds, smoked sausage links, pepper, pickled beets, dark rye bread, pears.

Wednesday: Express

Make this quick SPAGHETTI WITH MEAT SAUCE: Cook 1 pound lean ground beef or ground turkey breast in a Dutch oven on medium 5 to 6 minutes or until no longer pink; drain. Add 1 (24- to 26-ounce) jar tomato-and-basil pasta sauce, 1 (4- to 6-ounce) can drained sliced mushrooms and 1 teaspoon dried basil. Bring to a boil; reduce heat to low and simmer 10 minutes. Serve over refrigerated pasta (prepared as directed on package).

Add a packaged GREEN SALAD and GARLIC BREAD. TAPIOCA PUDDING is a good dessert to complete your meal.

Shopping List

lean ground beef or ground turkey breast, jar tomato-and-basil pasta sauce, canned sliced mushrooms, dried basil, refrigerated pasta, packaged green salad, garlic bread, tapioca pudding.

Thursday: Meatless

This LENTIL SOUP WITH TOMATOES AND PEPPERS is meatless and quick: Heat 1 tablespoon canola oil in a Dutch oven on medium. Add 1 1/2 cups chopped onion, 1 1/2 cups diced red bell pepper, 2 teaspoons minced garlic and 1 teaspoon dried thyme. Cover and cook 8 minutes or until vegetables are soft but not browned. Add 4 cups vegetable broth or water, 1 cup lentils (rinsed and sorted), 2 small bay leaves, 1 teaspoon coarse salt and 1/4 teaspoon black pepper. Bring to a boil, reduce heat to low and simmer 30 minutes or until lentils are tender. Mix in 1 (28-ounce) can crushed tomatoes. Simmer 5 to 10 minutes to blend flavors. Remove bay leaves and serve.

Accompany the soup with a SPINACH SALAD and CHEESE TOAST (sprinkle any shredded cheese on any dense bread and broil until the cheese melts). Leftover ICE CREAM with BUTTERSCOTCH SAUCE is dessert.

Plan

Save enough butterscotch sauce for Friday.

Shopping List

canola oil, onion, red bell pepper, garlic, dried thyme, vegetable broth, lentils, bay leaves, coarse salt, black pepper, can crushed tomatoes, fresh spinach, any shredded cheese, any dense bread, butterscotch sauce.

Friday: Kids

The kids can prepare their own BEANY BURRITOS: Heat canned vegetarian refried beans and spread on burrito-size tortillas. Cover beans with drained mild salsa, shredded lettuce and any shredded cheese. Roll, cut in half and serve with RICE.

Munch on CARROT STICKS alongside. Finish with ROCKY ROAD PARFAIT, a kid's ooey-gooey dream: In a tall dessert or other glass, layer instant chocolate pudding with leftover butterscotch sauce, marshmallow cream, a few chopped pecans and some raisins. Repeat layers and serve.

Shopping List

canned vegetarian refried beans, burrito-size tortillas, mild salsa, lettuce, any shredded cheese, rice, carrots, instant chocolate pudding, marshmallow cream, pecans, raisins.

Saturday: Easy Entertaining

Invite friends for PARMESAN BAKED FISH. Heat oven to 450 degrees. Coat 4 (12- by 18-inch) pieces of foil with cooking spray. Center 1 (4- to 6-ounce) cod fillet on each piece of foil. Top each with 1 tablespoon low-fat mayonnaise, then 1 tablespoon freshly grated Parmesan cheese and a sprinkle of cayenne pepper. Slice 2 medium zucchini and 1/2 medium red bell pepper into strips; divide vegetables and arrange atop fillets. Double-fold ends and top to seal, leaving enough space for heat circulation. Bake 18 to 22 minutes. Open packets away from your face. Serve with GARLIC SPINACH and ORZO tossed with chopped fresh parsley. Add CRUSTY BREAD. For dessert, buy FRUIT TARTS.

Shopping List

cooking spray, cod fillets, low-fat mayonnaise, Parmesan cheese, cayenne pepper, fresh zucchini, red bell pepper, olive oil, garlic, fresh baby spinach leaves, lemon, coarse salt, black pepper, sugar, orzo, fresh parsley, crusty bread, fruit tarts.