Sunday: Family

Enjoy the aroma and flavor of ORANGE-SPICED PORK CHOPS for family day: Rub coarse salt and pepper onto 6 well-trimmed boneless pork chops (cut 1/2 to 3/4 inch thick). Combine 2 teaspoons ground coriander with 1/2 teaspoon cumin and 1/4 teaspoon garlic powder. Sprinkle over chops. Heat 1 tablespoon canola oil in a large nonstick skillet on medium; cook chops about 4 minutes per side or until internal temperature reaches 145 degrees. Remove chops to a plate; tent with foil. Whisk together 3/4 cup orange juice, 1/2 cup unsalted chicken broth, 2 teaspoons cornstarch and 1/4 teaspoon more coriander. Add to skillet; bring to a boil. Reduce heat to low; simmer 1 minute. Spoon sauce over chops.

Add a SWEET 'N' SOUR SPINACH SALAD: Whisk red wine vinaigrette with a pinch of sugar and Dijon mustard to taste in a large bowl. Add fresh spinach leaves, sliced red onion and sliced fresh mushrooms; toss to mix and coat.

Serve with COUSCOUS on the side. Put SOURDOUGH ROLLS in the breadbasket. For dessert, COCONUT CAKE makes everyone happy.

Plan

Prepare 2 extra pork chops for Monday and save enough cake for Wednesday.

Shopping List

well-trimmed boneless pork chops, coarse salt, pepper, ground coriander, cumin, garlic powder, canola oil, orange juice, unsalted chicken broth, cornstarch, red wine vinaigrette, sugar, Dijon mustard, fresh spinach, red onion, sliced fresh mushrooms, couscous, sourdough rolls, coconut cake.

Monday: Heat and Eat

Start your meal with SPICY GAZPACHO: Mix 2 cups chilled Bloody Mary mix, 2 diced tomatoes, 1/2 cup chopped red bell pepper and 1/2 cup peeled, seeded and chopped cucumber.

Follow the soup with ROMAINE SALAD WITH ORANGES AND PORK: Toss torn romaine, orange sections, chopped cooked leftover pork chops and toasted pine nuts with a light balsamic vinaigrette.

Add CRUSTY BREAD. For dessert, STRAWBERRY ICE CREAM is cool.

Plan

Save enough ice cream for Friday.

Shopping List

Bloody Mary mix, tomatoes, red bell pepper, cucumber, romaine, oranges, pine nuts, light balsamic vinaigrette, crusty bread, strawberry ice cream.

Tuesday: Budget

RANGE-TOP CHICKEN MACARONI AND CHEESE will hold down food costs and impress your taste buds all at the same time. Serve with a MIXED GREEN SALAD. Add GARLIC BREAD. Dessert is simply FRESH PINEAPPLE.

Plan

Save enough pineapple for Wednesday.

Shopping List

multigrain or regular elbow macaroni, canola oil, boneless skinless chicken breasts, onion, light semisoft cheese with garlic and herbs, 1% milk, flour, shredded 50% reduced-fat cheddar cheese, baby spinach leaves, cherry tomatoes, mixed greens, garlic bread, fresh pineapple.

Wednesday: Meatless

Skip meat and make GRILLED TOMATO AND BRIE SANDWICHES on dense white bread. Add a SPINACH SALAD. Top leftover CAKE with leftover PINEAPPLE for a quick dessert.

Shopping List

tomatoes, brie cheese, dense white bread, fresh spinach.

Thursday: Kids

Introduce the kids to the fun of stir-frying with this easy BEEF STIR-FRY. Serve the beef-and-vegetable combo over RICE. Add BREADSTICKS.

For dessert, teach the kids to make DOUBLE BERRY BANANA SMOOTHIES: In a blender, combine 8 ounces low-fat raspberry yogurt, 1 medium peeled and sliced banana, 1/2 cup fresh or frozen blueberries and 1 cup ice cubes. Cover and blend on high speed about 1 minute or until smooth; serve.

Plan

Prepare enough rice for Saturday.

Shopping List

beef top round or boneless top sirloin, stir-fry sauce, seasoned oil (such as sesame or chile), fresh or frozen stir-fry vegetable blend, rice, breadsticks, low-fat raspberry yogurt, banana, fresh or frozen blueberries.

Friday: Express

Make it fast tonight with PASTA PRESTO: Toss hot cooked spaghetti with drained and flaked canned water-packed albacore tuna, chopped tomatoes, sliced green onions and a little olive oil. Season to taste with coarse salt and pepper. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Cool off with leftover ICE CREAM for dessert.

Shopping List

spaghetti, canned water-packed albacore tuna, tomatoes, green onions, olive oil, coarse salt, pepper, packaged green salad, whole-grain rolls.

Saturday: Easy Entertaining

You won't have leftovers when you serve SHEET PAN JALAPENO-LIME CHICKEN to your guests. Add a GREEN SALAD and CRUSTY ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

olive oil, fresh ginger, jalapeno pepper, limes, garlic, coarse salt, tricolored or baby red potatoes, green beans, onion, boneless skinless chicken breasts, cilantro, salad greens, crusty rolls, fruit tarts.

Sunday: Family

Let your all-American dad show off his cooking skills with MAPLEWOOD-SMOKED BACON BEER BURGERS with all the trimmings. Serve with SPICY BLACK BEAN SALAD alongside: In a medium bowl, combine 1 (15-ounce) can rinsed reduced-sodium black beans, 1 large peeled orange cut into 1/2-inch pieces, 1/3 cup thinly sliced green onions, 1/4 cup fresh lime juice and 2 tablespoons canola oil; mix gently.

Add CORN ON THE COB to the menu. For dessert, present Dad with your BROWNIES and a scoop of VANILLA ICE CREAM on the side.

Plan

Cook 2 extra burgers and save enough brownies for Monday. Save enough ice cream for Tuesday.

Shopping List

96% lean ground beef, beer, Worcestershire sauce, whole-grain hamburger buns, sliced 50% reduced-fat cheddar cheese, extra-thick sliced maplewood-smoked bacon, low-fat mayonnaise, spicy mustard, tomatoes, lettuce, onions, canned reduced-sodium black beans, orange, green onions, limes, canola oil, corn on the cob, ingredients for brownies, vanilla ice cream.

Monday: Heat and Eat

Make BEEF ROLL-UPS for a quick meal: Crumble and heat the leftover burgers. In a medium bowl, mix the crumbled burgers, 3 cups torn fresh spinach leaves, 1 cup shredded pepper jack cheese, 1/2 medium red bell pepper cut into strips, 1/4 cup sliced green onions and 1/4 cup chopped fresh cilantro. Place four 7- to 8-inch flour tortillas on a square of waxed paper. Divide beef mixture and spoon down center of each tortilla. Microwave each for 30 seconds on high (100% power). Roll; cut crosswise into quarters. Serve hot and add RICE on the side. Bite into the leftover BROWNIES for dessert.

Shopping List

fresh spinach, shredded pepper jack cheese, red bell pepper, green onions, fresh cilantro, flour tortillas, rice.

Tuesday: Meatless

Start your no-meat meal with MINESTRONE soup. Add a TEX-MEX SALAD and some CRACKERS. For dessert, top leftover ICE CREAM with BUTTERSCOTCH SAUCE.

Shopping List

minestrone soup, canned reduced-sodium pinto beans, canned chickpeas, orange, yellow bell pepper, fresh cilantro, orange or regular vinaigrette, chile powder, radishes, avocado, eggs, crackers, butterscotch sauce.

Wednesday: Express

Buy ROASTED CHICKEN from the deli along with TABBOULEH and some CARROT SALAD. Add FLATBREAD to your meal. Pick up some BANANA PUDDING for a homey dessert.

Shopping List

deli roasted chicken, tabbouleh, carrot salad, flatbread, banana pudding.

Thursday: Budget

Be budget-conscious and try flavorful TURKEY CHILI to up your fiber, folate, potassium and vitamin C. Serve the nutrition-packed dish with BROWN RICE, a LETTUCE WEDGE and CORNBREAD (from mix). FRESH STRAWBERRIES with light whipped cream make a great dessert.

Plan

Save enough chili for Friday.

Shopping List

canola oil, ground turkey breast, onion, green bell pepper, chile powder, cumin, garlic powder, black pepper, canned no-salt-added stewed tomatoes, canned unsalted chicken broth, no-salt-added tomato juice or tomato-vegetable blend, canned reduced-sodium pinto beans, frozen corn, red onion, brown rice, lettuce, cornbread mix, fresh strawberries, light whipped cream.

Friday: Kids

Make TURKEY CHILI TACOS for the kids: Warm the leftover chili and spoon into warmed taco shells. Top with shredded 50% reduced-fat cheddar cheese, mild salsa and reduced-fat sour cream.

Add vegetarian REFRIED BEANS to the plate. Dip JICAMA STICKS into ranch dressing for some crunch. Kids young and old will like FREEZER POPS for dessert.

Shopping List

taco shells, 50% reduced-fat cheddar cheese, mild salsa, reduced-fat sour cream, vegetarian refried beans, jicama, ranch dressing, freezer pops.

Saturday: Easy Entertaining

Treat guests to FLOUNDER WITH ASIAN GLAZE and enjoy the zesty flavor: Heat broiler. Coat one side of 4 (6-ounce) flounder fillets with cooking spray. Place, coated side down, on rack in broiler pan. Combine 1/4 cup low-fat mayonnaise, 1 tablespoon less-sodium soy sauce, 2 teaspoons peeled and grated fresh ginger, and 1 seeded and minced fresh jalapeno pepper. Spread mixture over flounder; broil 4 minutes or until mayonnaise mixture is lightly browned and fish is opaque throughout.

Serve with RICE and steamed FRESH ASPARAGUS. Add a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, buy a CHEESECAKE and top it with fresh BLUEBERRIES.

Shopping List

flounder fillets, cooking spray, low-fat mayonnaise, less-sodium soy sauce, fresh ginger, fresh jalapeno pepper, rice, fresh asparagus, Boston lettuce, baguette, cheesecake, fresh blueberries.

Sunday: Family

I can't think of a better way to celebrate family day than with this BAKED CHICKEN AND RICE WITH MUSHROOMS. Serve the family-pleaser with ROASTED GREEN BEANS WITH BASIL: Heat oven to 450 degrees. Toss 1 pound trimmed fresh green beans and 8 unpeeled garlic cloves (ends trimmed) with 2 tablespoons olive oil. Arrange on a rimmed baking pan in a single layer on one side of the pan. Add 1 small halved onion (sliced into thin half-moons) on the other side of the pan. Drizzle onion with another tablespoon oil. Sprinkle 1 teaspoon coarse salt over all. Roast 20 minutes or until browned and tender. Squeeze the garlic cloves from their skins into a large bowl; mash. Add green beans, onion and 1/4 cup sliced basil leaves; toss well. Add 1 teaspoon lemon juice; toss and serve.

Add SOURDOUGH BREAD. For dessert, treat the family to CARROT CAKE WITH WALNUTS.

Plan

Save enough chicken and rice for Monday; save enough cake for Monday and Wednesday.

Shopping List

long-grain and wild rice mix, boneless skinless chicken thighs or breast halves or mixture of both, onion soup mix, sliced fresh mushrooms, canned condensed less-sodium less-fat cream of chicken soup, fresh green beans, garlic, olive oil, onion, coarse salt, fresh basil, lemon, sourdough bread, cooking spray, butter, light brown sugar, eggs, buttermilk, vanilla extract, flour, ground cinnamon, baking powder, baking soda, shredded carrots, canned crushed pineapple in juice, chopped walnuts, cream cheese, confectioners' sugar.

Monday: Heat and Eat

Take a break and heat the leftover CHICKEN AND RICE for dinner. Serve it with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Leftover CAKE is good for dessert.

Shopping List

lettuce, whole-grain rolls.

Tuesday: Kids

If I were a kid, I'd like my mom or dad to make POTATO HOT DOG SOUP: In a large pan, combine 2 cups peeled and diced potatoes, 1 (14-ounce) can unsalted chicken broth, 1 cup water and 1/8 teaspoon dried thyme; mix well. Bring to a boil. Reduce heat to low; cover and simmer 5 minutes. Add 1 1/2 cups frozen corn; return to a boil. Reduce heat and simmer 5 to 7 minutes or until vegetables are tender. In a small bowl, combine 1 cup skim milk and 1/3 cup flour; blend until smooth. Cut 4 hot dogs (see TIP) into 1/2-inch slices; add milk mixture and hot dogs to pan. Cook and stir over medium heat 3 to 5 minutes or until mixture boils and thickens slightly.

Munch on BABY CARROTS and CRACKERS on the side. For dessert, NUTTY NANNA TREATS are just right: Combine chocolate pudding (from mix) with 1/2 cup peanut butter and 1 1/2 cups frozen whipped topping (thawed). Spoon into dessert dishes, layering with sliced bananas, peanuts and more whipped topping.

Tip

If I were a kid, I'd like my mom or dad to make POTATO HOT DOG SOUP: In a large pan, combine 2 cups peeled and diced potatoes, 1 (14-ounce) can unsalted chicken broth, 1 cup water and 1/8 teaspoon dried thyme; mix well. Bring to a boil. Reduce heat to low; cover and simmer 5 minutes. Add 1 1/2 cups frozen corn; return to a boil. Reduce heat and simmer 5 to 7 minutes or until vegetables are tender. In a small bowl, combine 1 cup skim milk and 1/3 cup flour; blend until smooth. Cut 4 hot dogs (see TIP) into 1/2-inch slices; add milk mixture and hot dogs to pan. Cook and stir over medium heat 3 to 5 minutes or until mixture boils and thickens slightly.

Munch on BABY CARROTS and CRACKERS on the side. For dessert, NUTTY NANNA TREATS are just right: Combine chocolate pudding (from mix) with 1/2 cup peanut butter and 1 1/2 cups frozen whipped topping (thawed). Spoon into dessert dishes, layering with sliced bananas, peanuts and more whipped topping.

Shopping List

potatoes, unsalted chicken broth, dried thyme, frozen corn, skim milk, flour, hot dogs, baby carrots, crackers, chocolate pudding mix, peanut butter, frozen whipped topping, bananas, peanuts.

Wednesday: Budget

You won't mind saving money when the result is as delicious as this SUMMER FRITTATA. Serve the egg-vegetable combo with HASH BROWNS (from frozen) and deli COLESLAW. Add toasted ENGLISH MUFFINS. Serve leftover CAKE for dessert.

Shopping List

olive oil, onion, zucchini, diced ham, eggs, cilantro, coarse salt, pepper, Gruyere cheese, frozen hash browns, deli coleslaw, English muffins.

Thursday: Meatless

TORTELLINI WITH MUSHROOMS AND PESTO couldn't be easier for a no-meat dinner: Combine frozen cheese tortellini (thawed), frozen Italian-style vegetables and sliced fresh mushrooms in a large non-stick skillet with a little water or vegetable broth. Cover and simmer until hot; stir in pesto.

Serve with MIXED GREENS and GARLIC BREAD. Halve some KIWIS and eat them with a spoon for dessert.

Shopping List

frozen cheese tortellini, frozen Italian-style vegetables, sliced fresh mushrooms, vegetable broth (if desired), pesto, mixed greens, garlic bread, kiwis.

Friday: Express

Have a hurry-up dinner and serve TUNA WRAPS. Combine 1 cup deli tuna salad with 7 cups shredded lettuce (about 1/2 medium head lettuce). Divide mixture and spoon down center of four 8- to 9-inch corn tortillas. Sprinkle 2 tablespoons shredded 50% reduced-fat cheddar cheese on the sides of the tuna mixture. Heat a large non-stick skillet on medium. Cook each tortilla about 2 minutes or until underside is golden brown and cheese melts. Fold in on three sides, wrap in waxed paper and a napkin and serve.

Add BAKED POTATO CHIPS and BROCCOLI SALAD from the deli. Look for FROZEN FUDGE BARS for dessert.

Shopping List

deli tuna salad, lettuce, corn tortillas, 50% reduced-fat cheddar cheese, baked potato chips, deli broccoli salad, frozen fudge bars.

Saturday: Easy Entertaining

Treat your guests to BROILED LAMB CHOPS WITH ROSEMARY: Brush chops with a mixture of olive oil, minced garlic and chopped fresh rosemary before broiling.

Serve with NEW POTATO GRATIN: Heat oven to 375 degrees. Coat a shallow 1 1/2-quart baking dish with cooking spray. Slice 1 1/2 pounds new potatoes 1/4 inch thick. Layer half the potatoes in dish. Combine 2 tablespoons chopped cilantro, 1 teaspoon ground mustard, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Sprinkle half the mixture over potatoes. Layer remaining potatoes on top. Sprinkle remaining spice mixture over all. Top with 3/4 cup freshly grated Parmesan cheese. Slowly pour half-and-half over potatoes. Bake 45 to 50 minutes or until potatoes are soft and top is browned.

Make a quick CUCUMBER, GRAPE TOMATO AND FETA CHEESE SALAD: Seed and slice the cucumbers, halve the tomatoes and toss with crumbled Greek feta cheese and a little vinaigrette.

Add a BAGUETTE. For dessert, PEACH SORBET and BUTTER COOKIES are easy.

Shopping List

lamb chops, olive oil, garlic, fresh rosemary, cooking spray, new potatoes, cilantro, ground mustard, coarse salt, pepper, Parmesan cheese, half-and-half, cucumbers, grape tomatoes, crumbled Greek feta cheese, vinaigrette, baguette, peach sorbet, butter cookies.