health

7 Day Menu Planner for July 20, 2025

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

These SPICY PORTUGUESE BEEF KEBABS make a delicious family meal. Serve the kebabs over any RICE, along with this WILTED SPINACH SALAD: Toss torn spinach, yellow bell pepper strips and cucumber slices with a warmed balsamic vinaigrette.

Add STEAMED FRESH ZUCCHINI and BREADSTICKS on the side. For dessert, make AMBROSIA: Layer sliced fresh strawberries, halved orange sections, fresh pineapple chunks and sweetened flaked coconut in a glass serving bowl. Repeat layers once or twice, sprinkling layers with sugar to taste.

Plan

Save 2 kebabs for Monday.

Shopping List

top sirloin steak, cilantro, olive oil, hot pepper sauce, garlic, crushed red pepper (optional), red bell pepper, salt, any rice, fresh spinach, yellow bell pepper, cucumber, balsamic vinaigrette, fresh zucchini, breadsticks, fresh strawberries, oranges, fresh pineapple, sweetened flaked coconut, sugar.

SPICY PORTUGUESE BEEF KEBABS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 8 to 11 minutes

  • 1 1/2 pounds beef top sirloin steak
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons olive oil
  • 2 teaspoons hot pepper sauce
  • 1 teaspoon minced garlic
  • 1/4 to 1/2 teaspoon crushed red pepper (optional)
  • 1 large red bell pepper, cut into 1-inch pieces
  • Salt to taste

Cut steak into 1 1/4-inch pieces. Combine cilantro, oil, hot pepper sauce, garlic and crushed red pepper in a medium bowl. Add beef, toss. Alternately thread beef and bell pepper onto 6 (10-inch) skewers. Place kebabs on grill over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (or 9 to 11 minutes on medium preheated gas grill) for medium-rare to medium doneness, turning once. Season with salt as desired.

Per serving: 174 calories, 21 grams protein, 9 grams fat (45% calories from fat), 2.1 grams saturated fat, 2 grams carbohydrate, 56 milligrams cholesterol, 55 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make BARBECUE BEEF SANDWICHES with leftover kebabs. Chop the kebabs, mix with any barbecue sauce, and heat. Pile mixture onto toasted whole-grain buns and top with deli COLESLAW. Add DILL PICKLES and munch on BAKED POTATO CHIPS. FRESH PEACHES are dessert.

Plan

Buy enough coleslaw for Thursday.

Shopping List

any barbecue sauce, whole-grain buns, deli coleslaw, dill pickles, baked potato chips, fresh peaches.

Tuesday: Meatless

Quick and with no meat, this BROCCOLI AND BEAN LINGUINE gets to the table in a hurry. Add a MIXED GREEN SALAD and GARLIC BREAD on the side. For dessert, make CHOCOLATE PUDDING (from mix) with 1% milk.

Shopping List

linguine, broccoli, canned reduced-sodium cannellini beans, refrigerated light Alfredo sauce, garlic, croutons or panko, crushed red pepper, olive oil, mixed greens, garlic bread, chocolate pudding mix, 1% milk.

BROCCOLI AND BEAN LINGUINE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 5 minutes, plus pasta

  • 6 ounces linguine
  • 3 cups broccoli florets
  • 1 (15-ounce) can rinsed reduced-sodium cannellini beans
  • 10 ounces refrigerated light Alfredo sauce
  • 3 cloves garlic, minced
  • 1/2 cup crushed croutons or panko
  • 1/4 teaspoon crushed red pepper
  • 1 tablespoon olive oil

Cook pasta according to directions, adding broccoli the last 3 minutes. Drain, reserving 1/2 cup pasta water. Return mixture to pot; keep warm. Meanwhile, in a food processor or blender, combine beans, Alfredo sauce, garlic and reserved pasta water. Cover; process until nearly smooth. Transfer to a small saucepan; heat through on medium, stirring frequently, 5 minutes or until hot. Spoon sauce onto serving plates. Top with pasta mixture, croutons or panko, crushed red pepper and a drizzle of oil.

Per serving: 430 calories, 19 grams protein, 11 grams fat (23% calories from fat), 5.2 grams saturated fat, 65 grams carbohydrate, 23 milligrams cholesterol, 550 milligrams sodium, 10 grams fiber.

Wednesday: Budget

Keep an eye on the budget tonight by serving BAKED POTATOES topped with canned low-fat turkey chili. Serve with an ICEBERG LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Bite into fresh PLUMS for dessert.

Shopping List

potatoes to bake, canned low-fat turkey chili, iceberg lettuce, whole-grain rolls, fresh plums.

Thursday: Express

Make it quick and cool tonight with DIJON CHICKEN SALAD SANDWICHES: Stir 1 teaspoon Dijon mustard into 2 cups deli chicken salad. Spread the mixture on whole-grain bread and top with leaf lettuce.

Mix chopped red bell pepper into leftover deli COLESLAW to serve on the side. Pop RED AND GREEN GRAPES into your mouth for dessert.

Shopping List

Dijon mustard, deli chicken salad, whole-grain bread, leaf lettuce, red bell pepper, red and green grapes.

Friday: Kids

The kids will be singing "Git Along, Little Dogies" when you prepare COWBOY BAKED BEANS AND SAUSAGE for dinner: Heat a large nonstick skillet on medium. Add 8 ounces reduced-fat smoked sausage or hot dogs (cut into 1/2-inch slices); cook and stir 3 minutes or until browned. Spoon into a bowl. To skillet, add 3/4 cup barbecue sauce, 2 tablespoons maple syrup, 2 tablespoons water and 1 tablespoon cider vinegar; bring to a boil. Stir in 1 (15-ounce) can rinsed reduced-sodium red kidney beans, 1 (15-ounce) can rinsed reduced-sodium pinto beans and 1 (15-ounce) can rinsed reduced-sodium black beans. Cover and heat on medium for 15 minutes, stirring often; serve.

Add CARROT STICKS. Gather 'round the campfire for GIMME MORE S'MORES: Spread 6 graham cracker squares with 12 teaspoons marshmallow creme and top with 6 tablespoons chopped grapes. Spread 6 more crackers with 6 teaspoons peanut butter: place on grapes, peanut butter-side down. Nibble away!

Shopping List

reduced-fat smoked sausage or hot dogs, barbecue sauce, maple syrup, cider vinegar, canned reduced-sodium red kidney beans, canned reduced-sodium pinto beans, canned reduced-sodium black beans, carrots, graham crackers, marshmallow creme, grapes, peanut butter.

Saturday: Easy Entertaining

Invite guests for ROASTED FISH AND FRESH TOMATOES. Serve over RICE and add GREEN BEANS along with a ROMAINE SALAD and a BAGUETTE.

Make HONEY-BERRY CREPES for dessert: Fill prepared crepes with any chopped fresh berries. Roll; top with vanilla yogurt and drizzle with honey.

Shopping List

paprika, coarse salt, boneless cod, halibut or other thick white fish, olive oil, onion, garlic, tomatoes, red wine vinegar, sliced almonds, rice, green beans, romaine, baguette, prepared crepes, any fresh berries, vanilla yogurt, honey.

ROASTED FISH AND FRESH TOMATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1 teaspoon paprika
  • 1/2 teaspoon coarse salt
  • 1 1/2 pounds boneless cod, halibut or other thick white fish, cut into 4 equal pieces
  • 3 tablespoons olive oil, divided
  • 1 medium onion, chopped
  • 1 tablespoon coarsely chopped garlic
  • 1 pound tomatoes, cut into chunks
  • 1 tablespoon red wine vinegar
  • Toasted sliced almonds for garnish

Heat oven to 450 degrees. In a small bowl, combine paprika and salt. Sprinkle half of the mixture over both sides of fish. Set aside. In a large ovenproof skillet, heat 2 tablespoons oil on medium. Add onion and garlic; cook and stir 3 to 4 minutes, or until onion begins to soften. Transfer to a bowl. Add tomatoes and remaining paprika mixture to bowl; mix well. To skillet, add remaining oil; cook fish 2 minutes or until brown on one side. Spoon tomato-onion mixture over and around fish; drizzle with vinegar. Bake 8 minutes or until fish is opaque throughout and tomatoes are hot. Sprinkle with toasted almonds.

Per serving: 249 calories, 28 grams protein, 11 grams fat (41% calories from fat), 1.6 grams saturated fat, 8 grams carbohydrate, 65 milligrams cholesterol, 339 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for July 13, 2025

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Prepare your own BAKED HAM for the family today. Alongside, serve COUSCOUS SALAD WITH DRIED CHERRIES. Add steamed fresh GREEN BEANS and DINNER ROLLS. Buy a DEEP-DISH APPLE PIE for dessert.

Plan

Save enough ham and pie for Monday.

Shopping List

ham to bake, unsalted chicken broth, pearl couscous, dried tart cherries, carrots, cucumber, green onions, pine nuts, balsamic vinegar, olive oil, Dijon mustard, coarse salt, pepper, salad greens, fresh green beans, dinner rolls, deep-dish apple pie.

COUSCOUS SALAD WITH DRIED CHERRIES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: for couscous and pine nuts

  • 1 cup unsalted chicken broth
  • 3/4 cup pearl couscous
  • 1/2 cup dried tart cherries
  • 1/2 cup coarsely chopped carrots
  • 1/2 cup unpeeled chopped and seeded cucumber
  • 1/4 cup thinly sliced green onions
  • 1/4 cup toasted pine nuts
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon freshly ground pepper
  • 6 cups salad greens

In a medium saucepan, bring broth to a boil; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with fork. Uncover and let cool 10 minutes. In a large bowl, combine cooked couscous, cherries, carrots, cucumber, onions and pine nuts; toss to mix. In a small bowl, combine vinegar, oil and mustard; mix well. Pour dressing over couscous mixture; stir to coat. Season with salt and pepper. Place salad greens on a serving platter. Spoon couscous mixture over greens.

Per serving: 147 calories, 4 grams protein, 4 grams fat (24% calories from fat), 0.6 gram saturated fat, 24 grams carbohydrate, no cholesterol, 134 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

With Sunday's leftover ham, make HAM-AND-THREE-BEAN SALAD. Add CRUSTY BREAD and, of course, leftover PIE.

Shopping List

fresh sliced mushrooms, jar roasted red peppers, canned reduced-sodium cannellini beans, canned reduced-sodium kidney beans, canned reduced-sodium black beans, celery, shredded Parmesan cheese, reduced-fat Italian dressing, fresh parsley, salad greens, crusty bread.

HAM-AND-THREE-BEAN SALAD

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: none

  • 1/2 cup well-trimmed chopped ham
  • 12 ounces fresh sliced mushrooms
  • 1 (7-ounce) jar roasted red peppers, drained and cut into strips
  • 1 (15-ounce) can rinsed reduced-sodium cannellini beans
  • 1 (15-ounce) can rinsed reduced-sodium kidney beans
  • 1 (15-ounce) can rinsed reduced-sodium black beans
  • 2 ribs celery, sliced
  • 1/2 cup coarsely shredded Parmesan cheese, divided
  • 2/3 cup reduced-fat Italian dressing
  • 1/4 cup chopped fresh parsley
  • 8 cups salad greens

In a large bowl, combine ham, mushrooms, peppers, all the beans, celery and 1/4 cup cheese. Add dressing and parsley; toss to coat well. Spoon onto serving platter covered with salad greens. Serve topped with remaining cheese.

Per serving: 291 calories, 20 grams protein, 6 grams fat (16% calories from fat), 1.9 grams saturated fat, 45 grams carbohydrate, 11 milligrams cholesterol, 736 milligrams sodium, 14 grams fiber.

Tuesday: Express

Decrease your food expenditures and your calories with this OPEN-FACED TURKEY REUBEN SANDWICH: Heat oven to 350 degrees. Make a lighter Russian dressing by combining 1/4 cup low-fat mayonnaise, 1 1/2 tablespoons ketchup and 1 tablespoon sweet pickle relish; mix well. Rinse and squeeze dry 1 cup refrigerated sauerkraut. Toss together the dressing and sauerkraut in a medium bowl. Arrange 4 slices rye bread on a rimmed baking pan. On each slice, layer 1 thin slice Swiss cheese (cut to fit bread), 2 thin slices deli turkey, 1/3 cup sauerkraut mixture and 1 more slice of Swiss cheese. Bake 2 minutes or until the cheese melts.

Serve with OVEN FRIES (from frozen) and DILL PICKLES. Add SLICED CANTALOUPE for dessert.

Shopping List

low-fat mayonnaise, ketchup, sweet pickle relish, refrigerated sauerkraut, rye bread, sliced Swiss cheese, sliced deli turkey, frozen oven fries, dill pickles, cantaloupe.

Wednesday: Budget

Save some money and time and serve ITALIAN CHICKEN WITH NOODLES: Sprinkle 1 1/2 pounds boneless skinless chicken thighs with 2 teaspoons dried thyme and 2 teaspoons oregano. Into a 4-quart or larger slow cooker, pour 1 (14-ounce) can unsalted chicken broth. Add 1 (14.5-ounce) can no-salt-added diced tomatoes with liquid, 1 1/2 cups thinly sliced carrots and 1 large thinly sliced onion (separated into rings) to cooker. Top with chicken; cover. Cook 7 hours on low. Stir in 3 cups uncooked egg noodles and 3/4 cup frozen peas. Cover; cook 15 more minutes on high or just until the noodles are tender.

Serve with a LETTUCE WEDGE and GARLIC BREAD. Fresh PINEAPPLE is dessert.

Shopping List

boneless skinless chicken thighs, dried thyme, dried oregano, unsalted chicken broth, canned no-salt-added diced tomatoes, fresh carrots, onion, egg noodles, frozen peas, iceberg lettuce, garlic bread, fresh pineapple.

Thursday: Meatless

PIMENTO CHEESE SANDWICHES have always been high on my list of favorites: I look for the refrigerated low-fat version of the cheesy experience (or make your own), add some seeded chopped jalapeno pepper to the cheese, fill the sandwich with lots of lettuce and tomato slices, and eat it on whole-grain bread or toast.

You can add BAKED POTATO CHIPS and SWEET PICKLES on the side. Serve with your favorite canned SOUP. Add FRESH STRAWBERRIES for dessert.

Shopping List

refrigerated low-fat pimento cheese, jalapeno pepper, lettuce, tomatoes, whole-grain bread, baked potato chips, sweet pickles, any canned soup, fresh strawberries.

Friday: Kids

TACO CASSEROLE is kind to your budget and nice to your taste buds. Heat oven to 400 degrees. Brown 1 1/2 pounds lean ground beef in a large nonstick skillet on medium-high; drain and return to skillet. Stir in 1 (1.25-ounce) packet less-sodium taco seasoning, 1 (16-ounce) can rinsed reduced-sodium pinto beans, 1 (8-ounce) can no-salt-added tomato sauce and 1 (11-ounce) can rinsed and drained Mexican-style corn. Bring to a boil. Reduce heat to low; simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup shredded reduced-fat cheddar cheese and 1 cup coarsely crushed tortilla chips. Bake 5 to 10 minutes or until cheese melts.

Serve with shredded lettuce, diced tomatoes, diced avocado and reduced-fat sour cream. Instant VANILLA PUDDING made with 1% milk is an easy dessert.

Shopping List

lean ground beef, less-sodium taco seasoning, reduced-sodium pinto beans, canned no-salt-added tomato sauce, canned Mexican-style corn, shredded reduced-fat cheddar cheese, tortilla chips, lettuce, tomatoes, avocado, reduced-fat sour cream, instant vanilla pudding, 1% milk.

Saturday: Easy Entertaining

CHICKEN WITH APRICOTS, OLIVES AND PEARL COUSCOUS is an easy one-pot dinner. Chicken thighs seasoned with cinnamon and cumin, along with bursts of apricot sweetness and briny olives, all give this skillet dinner a Moroccan flavor that will transport you and your guests to a faraway place with every forkful. Add a ROMAINE SALAD and SOURDOUGH BREAD. LIME SHERBET and BUTTER COOKIES are your dessert.

Shopping List

olive oil, bone-in chicken thighs, ground cinnamon, ground cumin, coarse salt, onion, dried apricots or golden raisins, pimento-stuffed green olives, garlic, unsalted chicken broth, pearl couscous, cilantro, romaine, sourdough bread, lime sherbet, butter cookies.

CHICKEN WITH APRICOTS, OLIVES AND PEARL COUSCOUS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 35 minutes; standing time: 3 minutes

  • 1 tablespoon olive oil
  • 4 bone-in chicken thighs, skin removed
  • 1 1/4 teaspoons ground cinnamon, divided
  • 3/4 teaspoon ground cumin, divided
  • 1/2 teaspoon coarse salt, divided
  • 1 cup chopped onion
  • 2/3 cup chopped dried apricots or golden raisins
  • 1/2 cup chopped pimento-stuffed green olives
  • 2 cloves garlic, minced
  • 1 1/2 cups unsalted chicken broth
  • 1 cup pearl couscous
  • 2 tablespoons chopped cilantro

Heat oil on medium-high in large non-stick skillet with deep sides. Season chicken with 1/2 teaspoon cinnamon, 1/4 teaspoon cumin and 1/4 teaspoon salt; cook in skillet, turning once, 8-10 minutes or until browned. Add onion, apricots, olives, garlic and remaining 3/4 teaspoon cinnamon, 1/2 teaspoon cumin and 1/4 teaspoon salt; cook until tender-crisp or about 4 minutes. Add broth and couscous; reduce heat to low. Cover and cook 10-12 minutes, or until couscous is tender and internal temperature of chicken reaches 165 degrees. Remove from heat and let stand 3 minutes. Top with cilantro.

Per serving without skin: 573 calories, 35 grams protein, 16 grams fat (24% calories from fat), 3.4 grams saturated fat, 75 grams carbohydrate, 157 milligrams cholesterol, 750 milligrams sodium, 6 grams fiber.

Carb count: 5.

Per serving with skin: 673 calories, 37 grams protein, 26 grams fat (34% calories from fat), 6.3 grams saturated fat, 75 grams carbohydrate, 179 milligrams cholesterol, 763 milligrams sodium, 6 grams fiber.

health

7 Day Menu Planner for July 06, 2025

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Take the family's taste buds on a special trip and enjoy MOROCCAN-SPICED LAMB WITH COUSCOUS. On the side, try BAKED ONIONS: Peel 4 medium Vidalia or other sweet onions, leaving root end intact. Trim top third of each onion and reserve for another use. Arrange onions in an 8-by-8-inch baking dish. Cover and microwave on high (100% power) 1 1/2 to 2 1/2 minutes per onion or until softened. Let stand 3 minutes, covered. Heat broiler. Meanwhile, combine 1/2 cup crumbled Greek feta cheese, 1/4 cup dry breadcrumbs, 1/2 teaspoon fresh thyme leaves (or 1/8 teaspoon dried) and black pepper to taste; stir to blend. Gently pat mixture evenly onto onions. Broil about 1 minute or until cheese mixture begins to brown; serve.

Add a ROMAINE SALAD and FLATBREAD. For dessert, buy a BLUEBERRY PIE.

Plan

Save enough lamb mixture, couscous and pie for Monday.

Shopping List

canola oil, lamb shoulder, onions, garlic, cumin, ginger, cinnamon, turmeric, cayenne pepper, carrots, zucchini, canned reduced-sodium chickpeas, prunes, couscous, Vidalia or other sweet onions, crumbled Greek feta cheese, dry breadcrumbs, fresh or dried thyme, black pepper, romaine, flatbread, blueberry pie.

MOROCCAN-SPICED LAMB WITH COUSCOUS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 40 minutes

  • 1 tablespoon canola oil
  • 1 pound lamb shoulder, well-trimmed and cut into chunks
  • 2 medium onions, cut into wedges
  • 3 cloves garlic, minced
  • 2 teaspoons cumin
  • 1 1/2 teaspoons ginger
  • 1 1/2 teaspoons cinnamon
  • 1 teaspoon turmeric
  • 1/2 teaspoon cayenne pepper
  • 2 large carrots, cut into 1/2-inch pieces
  • 3 cups water
  • 2 medium zucchini, cut into 1-inch pieces
  • 1 cup canned reduced-sodium chickpeas, rinsed
  • 6 halved prunes
  • 4 cups cooked couscous

In a Dutch oven, heat oil on low. Add lamb, onions, garlic, cumin, ginger, cinnamon, turmeric and cayenne pepper. Cook 5 to 6 minutes or until lamb is browned on all sides. Add carrots and water and simmer uncovered for 20 minutes. Add zucchini, chickpeas and prunes; simmer 10 more minutes. Mound the cooked couscous on a platter. Place vegetables and lamb on the couscous. Skim the broth and pass separately.

Per serving: 275 calories, 16 grams protein, 7 grams fat (24% calories from fat), 2.1 grams saturated fat, 36 grams carbohydrate, 36 milligrams cholesterol, 58 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Make STUFFED PITAS from Sunday's leftovers: Chop the lamb and vegetables, drain the broth and heat along with the leftover couscous. Stuff whole-grain pitas with the mixture.

Serve with CUCUMBER SPEARS and TOMATO WEDGES. Slice the leftover PIE for dessert.

Shopping List

whole-grain pitas, cucumbers, tomatoes.

Tuesday: Meatless

You'll hear no complaints when you serve no-meat STUFFED PEPPER SKILLET for dinner tonight. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Serve FRESH STRAWBERRIES over VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

olive oil, bell peppers, onion, tomato paste, garlic, taco seasoning, cumin, long-grain white rice, unsalted vegetable broth, canned diced tomatoes, canned reduced-sodium black beans, shredded cheddar cheese, coarse salt, cilantro, avocado, green onions, mixed greens, whole-grain rolls, fresh strawberries, vanilla ice cream.

STUFFED PEPPER SKILLET

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 25 minutes

  • 1 tablespoon olive oil
  • 3 bell peppers, thinly sliced
  • 1/2 onion, thinly sliced
  • 2 tablespoons tomato paste
  • 3 cloves garlic, minced
  • 2 tablespoons taco seasoning
  • 1 teaspoon cumin
  • 1 cup uncooked long-grain white rice
  • 2 1/2 cups unsalted vegetable broth
  • 1 (14-ounce) can diced tomatoes
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup shredded cheddar cheese, divided
  • Coarse salt to taste
  • Chopped cilantro, chopped avocado and sliced green onion for garnish

Heat oil in a large skillet on medium. Add peppers and onion; cook 5 minutes, stirring occasionally, or until softened and starting to brown. Add tomato paste, garlic, taco seasoning and cumin; cook until fragrant and vegetables are coated in tomato paste. Add rice, broth and tomatoes. Cover and simmer for 15 to 18 minutes or until rice is cooked. Stir in beans and 1/2 cup cheese; cook another couple of minutes until warmed through. Taste and add coarse salt as needed. Cover with the remaining cheese; broil on high 2 to 3 minutes or until cheese is melted. Top with chopped cilantro, chopped avocado and green onions.

Per serving: 481 calories, 17 grams protein, 14 grams fat (25% calories from fat), 5.8 grams saturated fat, 74 grams carbohydrate, 28 milligrams cholesterol, 754 milligrams sodium, 11 grams fiber.

Wednesday: Kids

Teach the kids the alphabet with A-B-C SOUP: In a large pot, heat 1 tablespoon canola oil on medium-high. Add 2 cups mixed fresh vegetables such as sliced zucchini, carrots, green peas and celery. Cook uncovered about 10 minutes; stir occasionally. Remove half the vegetables; set aside. Add 2 (14-ounce) cans unsalted chicken broth to remaining vegetables in pot. Bring to a boil. Stir in 1 (15-ounce) can rinsed reduced-sodium white beans and 1/2 cup alphabet-shaped or other small pasta; return to boiling. Reduce heat to low; simmer, covered, 10 minutes or until pasta is tender. Stir in 2 tablespoons fresh oregano leaves. Ladle into 4 bowls; add reserved vegetables.

Serve with the all-time kid favorite, PEANUT BUTTER SANDWICHES (on whole-grain bread). Add a CHOPPED LETTUCE SALAD. A bowl of fresh BLUEBERRIES with a dollop of LIGHT WHIPPED CREAM is dessert.

Shopping List

canola oil, fresh vegetables such as zucchini, carrots, green peas and celery, canned unsalted chicken broth, canned reduced-sodium white beans, alphabet-shaped or other small pasta, fresh oregano, peanut butter, whole-grain bread, lettuce, fresh blueberries, light whipped cream.

Thursday: Express

CHICKEN SALAD from the deli with added grape halves and toasted almonds makes a good entree. Pretty it up and place it on a bed of salad greens. Pick up some DEVILED EGGS to boost the protein and add BREADSTICKS. For dessert, leftover ICE CREAM looks good.

Shopping List

deli chicken salad, grapes, sliced almonds, salad greens, deviled eggs, breadsticks.

Friday: Budget

We didn't mind saving money with SALAD NICOISE WITH ROASTED MUSHROOMS, a version of the standard. Serve with FRENCH ONION SOUP and a BAGUETTE. Enjoy FRESH PEACHES for dessert.

Shopping List

fresh small white mushrooms, cooking spray, olive oil, frozen whole green beans, mixed salad greens, kalamata or other black olives, tomatoes, eggs, canned albacore tuna, red potatoes, coarse salt, pepper, light vinaigrette dressing, French onion soup, baguette, fresh peaches.

SALAD NICOISE WITH ROASTED MUSHROOMS

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: 15 minutes

  • 1 pound fresh small white mushrooms
  • 2 teaspoons olive oil
  • 1 (10-ounce) package frozen whole green beans
  • 6 cups loosely packed mixed salad greens
  • 1/2 cup pitted kalamata or other black olives
  • 2 medium tomatoes, cut into wedges
  • 4 hard-boiled eggs, halved
  • 1 (6-ounce) can albacore tuna, drained and flaked
  • 4 medium red potatoes, boiled and cut into wedges
  • Salt and pepper to taste
  • 1/4 cup light vinaigrette dressing

Heat oven to 450 degrees. Place mushrooms in a single layer on one side of a 12-by-18-inch rimmed baking pan coated with nonstick foil. Coat mushrooms with cooking spray. Toss oil and green beans; place on other side of pan. Roast 15 minutes, stirring occasionally. Remove from oven and cool to room temperature.

To serve: On a large platter or individual plates, arrange greens. Place mushrooms in center; top with olives. Arrange tomatoes, eggs, tuna, potatoes and green beans around mushrooms. Salt and pepper to taste. Drizzle with dressing.

Per serving: 360 calories, 25 grams protein, 16 grams fat (38% calories from fat), 2 grams saturated fat, 33 grams carbohydrate, 205 milligrams cholesterol, 784 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

Serve your guests ITALIAN BAKED COD WITH POTATOES AND TOMATOES: Heat oven to 350 degrees. Thinly slice some potatoes and onions and place in a 7-by-11-inch baking dish coated with cooking spray. Top with cod fillets and drained canned diced Italian tomatoes. Cover with foil and bake until potatoes are tender and fish is opaque (20 to 30 minutes).

Serve with ITALIAN GREEN BEANS and GARLIC BREAD. Wow your guests with CHOCOLATE-DIPPED STRAWBERRIES: Wash and chill 12 large strawberries with caps intact. Melt 1 cup semisweet chocolate chips. Stir in 1 tablespoon butter. Dip berries into chocolate to reach halfway up sides. Place on foil until set. Serve the strawberries with ALMOND COOKIES.

Shopping List

potatoes, onions, cooking spray, cod fillets, canned diced Italian tomatoes, Italian green beans, garlic bread, strawberries, semisweet chocolate chips, butter, almond cookies.

Next up: More trusted advice from...

Advertisement