Sunday: Family

For family day, roast a large TURKEY BREAST. This BAKED RISOTTO WITH ASPARAGUS, SPINACH AND PARMESAN is perfect alongside. Add a MIXED GREEN SALAD and CRUSTY BREAD.

For dessert, CHOCOLATE MALT ICE CREAM CAKE will win some fans: Arrange 4 ice cream sandwiches, long sides touching, on a serving plate. Spread an even layer of light whipped cream over the top. Scatter with 1/3 cup chopped malted milk balls. Repeat layers twice, garnishing top with a few whole malt balls. Freeze 6 hours. Slice and serve.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast, olive oil, onion, arborio rice, fresh spinach, unsalted chicken broth, coarse salt, nutmeg, Parmesan cheese, fresh asparagus, mixed greens, crusty bread, ice cream sandwiches, light whipped cream, malted milk balls.

Monday: Heat and Eat

Make TURKEY WRAPS with the leftover turkey. For each wrap, spread 1 tablespoon reduced-fat cream cheese over half of 1 (9-inch) spinach or tomato-basil flour tortilla. Spread other half with 1 teaspoon Dijon mustard. Top with sliced cooked turkey breast, sliced tomatoes, 1/2 cup chopped lettuce, 2 tablespoons shredded Monterey Jack cheese and some chopped fresh basil. Wrap tightly and cut on a diagonal. Serve with deli COLESLAW. Slice the leftover CAKE for dessert.

Shopping List

reduced-fat cream cheese, spinach or tomato-basil flour tortillas, Dijon mustard, tomatoes, lettuce, shredded Monterey Jack cheese, fresh basil, deli coleslaw.

Tuesday: Meatless

Use corn tortillas instead of the traditional pasta, and you have MEXICAN LAYERED LASAGNA: Heat oven to 375 degrees. From 2 (14 1/2-ounce) cans fire-roasted diced tomatoes with green chiles, spoon one-third of tomatoes across the bottom of a 7-by-11-inch baking dish. Arrange 3 corn tortillas over tomatoes, cutting them to cover bottom and avoid overlap. Top with 1/2 cup shredded 50% reduced-fat cheddar cheese and one-third of 2 (15-ounce cans) rinsed reduced-sodium black beans. Repeat layers twice. Cover loosely with foil and bake 35 minutes. Remove foil; bake 10 more minutes or until bubbly.

Serve with a SPINACH SALAD. Sliced KIWIS are dessert.

Shopping List

canned fire-roasted diced tomatoes with green chiles, corn tortillas, shredded 50% reduced-fat cheddar cheese, canned reduced-sodium black beans, fresh spinach, kiwifruit.

Wednesday: Budget

You won't mind saving money with SASSY SALMON BURGERS. Top the burgers with sliced avocado, sliced tomato and chopped lettuce; serve on toasted whole-grain hamburger buns. Add POTATO WEDGES (from frozen). Fresh PINEAPPLE CHUNKS are perfect for dessert.

Shopping List

canned salmon, toasted wheat germ, green onions, eggs, reduced-fat mayonnaise, coarse salt, hot pepper sauce, canola oil, avocado, tomato, lettuce, whole-grain hamburger buns, frozen potato wedges, fresh pineapple.

Thursday: Express

Make it quick tonight with CAJUN SAUSAGE AND RICE: Boil 3 1/2 cups water in a large pan. Add 1 (8-ounce) package red beans and rice mix; reduce heat, cover and simmer for 10 minutes. Meanwhile, heat 1 teaspoon canola oil in a large nonstick skillet. Cut 2 red or green bell peppers (or one of each) into bite-size pieces; cook peppers on medium-high for 5 minutes until lightly charred in a few places. Add 4 sliced, fully cooked spicy beef sausages (from a 14-ounce package); cook 3 minutes or until lightly browned. Place mixture on rice; do not stir. Cover and simmer 10 minutes or until rice is tender. Stir to mix; garnish with sliced green onions if desired.

Serve with a GREEN SALAD and CORNBREAD (from mix). For dessert, try CHUNKY APPLESAUCE.

Shopping List

red beans and rice mix, canola oil, red or green bell peppers, fully cooked spicy beef sausages, green onions, salad greens, cornbread mix, chunky applesauce.

Friday: Kids

Get the kids ready for Halloween with BLACK BEAN AND PUMPKIN SOUP and GRILLED CHEESE SANDWICHES. Munch on a few BABY CARROTS on the side.

Get in the Halloween mood with HALLOWEEN PRETZEL WANDS: Arrange assorted colored sugars (such as orange, black and green) or Halloween sprinkles on parchment paper or a cutting board. In a microwave safe bowl, microwave 1 cup white chocolate chips at 50% power for 1 minute. Stir and microwave in additional 10-second intervals until smooth and melted, stirring after each interval. Dip top third of 12 pretzel rods into melted chocolate; shake off excess chocolate and then roll pretzel in the sugars or sprinkles. If the melted chocolate gets too thick, return it to the microwave and heat at 50% power in 10-second intervals. (You can also stir in about a teaspoon of vegetable oil to loosen up the warm chocolate.) Arrange the chocolate-dipped pretzels on waxed or parchment paper and let stand until the chocolate has set, at least 30 minutes. (Recipe by Gwynn Galvin, www.SwirlsOfFlavor.com.)

Shopping List

canned reduced-sodium black beans, canned no-salt-added diced tomatoes, butter, onions, garlic, coarse salt, pepper, cumin, unsalted chicken broth, canned pure pumpkin, reduced-fat sour cream, bread and cheese for sandwiches, baby carrots, assorted colored sugars (orange, black and green) or Halloween sprinkles, white chocolate chips, pretzel rods.

Saturday: Easy Entertaining

Prepare STEAK WITH PEPPERCORN WINE SAUCE for your lucky guests: Heat a large heavy skillet on medium for 5 minutes. Place 4 beef round or tenderloin steaks (cut 1 inch thick) in skillet and cook 8 to 10 minutes for rare to medium, turning once. Meanwhile, in a small pan, dissolve 1 1/2 teaspoons cornstarch in 1 cup lower-sodium beef broth. Bring to a boil and cook 1 minute or until slightly thickened. Stir in 1/8 teaspoon dried thyme and 1 small bay leaf. Reduce heat to medium; cook 5 minutes or until mixture is reduced to 1/2 cup. Stir in 2 tablespoons dry red wine and 1/8 teaspoon crushed peppercorns; cook 3 minutes. Remove bay leaf. Spoon sauce over steaks.

Serve with STEAMED RED POTATOES and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS. Buy a LEMON MERINGUE PIE for dessert.

Shopping List

beef round or tenderloin steaks, cornstarch, lower-sodium beef broth, dried thyme, bay leaf, dry red wine, peppercorns, red potatoes, romaine lettuce, whole-grain rolls, lemon meringue pie.

Sunday: Family

Apples and pork are perfect for a fall family dinner, so enjoy these AUTUMN GLAZED PORK CHOPS: Heat 2 teaspoons canola oil on medium high in a large nonstick skillet. Sprinkle 6 (3/4-inch-thick) boneless pork loin chops with pepper; brown in skillet 2 to 3 minutes on each side. Add 1/3 cup apple cider or juice to skillet. Cover tightly; cook over low heat 4 minutes or until internal temperature of pork reaches 145 degrees. Let stand 3 minutes. Meanwhile, combine 2/3 cup whole-berry cranberry sauce, 2 tablespoons honey, 2 tablespoons frozen (thawed) orange juice concentrate, 1/4 teaspoon ground ginger and 1/4 teaspoon nutmeg. Pour over chops; continue to cook 1 to 2 minutes or until heated through.

Add RICE PILAF (from mix), GREEN BEANS, deli COLESLAW and BISCUITS to your meal. Buy a CHOCOLATE LAYER CAKE for dessert and top with STRAWBERRIES.

Tip

Apples and pork are perfect for a fall family dinner, so enjoy these AUTUMN GLAZED PORK CHOPS: Heat 2 teaspoons canola oil on medium high in a large nonstick skillet. Sprinkle 6 (3/4-inch-thick) boneless pork loin chops with pepper; brown in skillet 2 to 3 minutes on each side. Add 1/3 cup apple cider or juice to skillet. Cover tightly; cook over low heat 4 minutes or until internal temperature of pork reaches 145 degrees. Let stand 3 minutes. Meanwhile, combine 2/3 cup whole-berry cranberry sauce, 2 tablespoons honey, 2 tablespoons frozen (thawed) orange juice concentrate, 1/4 teaspoon ground ginger and 1/4 teaspoon nutmeg. Pour over chops; continue to cook 1 to 2 minutes or until heated through.

Add RICE PILAF (from mix), GREEN BEANS, deli COLESLAW and BISCUITS to your meal. Buy a CHOCOLATE LAYER CAKE for dessert and top with STRAWBERRIES.

Plan

Save two pork chops for Monday; save enough coleslaw and cake for Tuesday and some green beans for Wednesday.

Shopping List

canola oil, boneless pork loin chops, pepper, apple cider or juice, canned whole-berry cranberry sauce, honey, frozen orange juice concentrate, ground ginger, nutmeg, rice pilaf mix, green beans, deli coleslaw, biscuits, chocolate layer cake, strawberries.

Monday: Heat and Eat

Use the leftovers for SAUERKRAUT WITH PORK AND APPLES: Rinse and drain 4 cups refrigerated sauerkraut; place in a microwave-safe container. Chop leftover cooked pork chops; combine pork, 1/2 sliced apple and sauerkraut. Cover and microwave on medium (50% power) 10 minutes, stirring once after 5 minutes.

Serve with brown mustard. On the side, add STEAMED CARROTS and RYE BREAD. For dessert, GINGERSNAPS are a seasonal treat.

Shopping List

refrigerated sauerkraut, apple, brown mustard, carrots, rye bread, gingersnaps.

Tuesday: Express

Dinner will be quick tonight because you're having CHICKEN FAJITAS: In a large skillet, heat 1 tablespoon canola oil on medium-high. Cook 1 (16-ounce) package frozen bell pepper stir-fry mix (partially thawed) for 1 minute. Add 1 (8- to 10-ounce) package cooked sliced chicken breast and 1/3 cup stir-fry sauce; cook 3 minutes. Warm 4 large flour tortillas; spoon in chicken mixture, roll and eat!

Serve with rinsed canned reduced-sodium BLACK BEANS and leftover COLESLAW. Dessert is leftover CAKE.

Shopping List

canola oil, frozen bell pepper stir-fry mix, cooked sliced chicken breast, stir-fry sauce, large flour tortillas, canned reduced-sodium black beans.

Wednesday: Kids

Make kids' night steak night and prepare economical PARMESAN-CRUSTED CUBED STEAKS WITH ZUCCHINI RIBBONS. Nothing is better with steak than your MASHED POTATOES. Add the leftover GREEN BEANS and some SOFT ROLLS. Dessert is fresh PINEAPPLE.

Shopping List

zucchini, seasoned dry breadcrumbs, grated Parmesan cheese, beef cubed steaks, vegetable oil, coarse salt, pepper, potatoes to mash, soft rolls, fresh pineapple.

Thursday: Meatless

Call it comfort food or call it delicious; THREE-CHEESE PASTA is both. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Make dessert light with PEARS.

Shopping List

cooking spray, penne or rigatoni or ziti pasta, red bell pepper, green onions, butter, flour, coarse salt, white or black pepper, skim milk, shredded 50% reduced-fat cheddar cheese, shredded Swiss cheese, shredded Monterey Jack cheese, fresh spinach, whole-grain rolls, pears.

Friday: Budget

Save some money with CHICKEN-ONION BURGERS: Mix 2 pounds ground chicken, 1 (1-ounce) packet dry onion soup mix and 1/2 cup water. Form into 8 patties. Grill or broil 6 minutes on each side or until internal temperature reaches 165 degrees. Serve on sesame seed buns spread with low-fat mayonnaise and top with lettuce. Add TOMATO SOUP and deli CARROT SALAD. TAPIOCA PUDDING is your dessert.

Shopping List

ground chicken, dry onion soup mix, sesame seed buns, low-fat mayonnaise, lettuce, tomato soup, deli carrot salad, tapioca pudding.

Saturday: Easy Entertaining

Entertain your guests with a SHRIMP CREOLE dinner tonight. Add a MIXED GREEN SALAD and a BAGUETTE.

For dessert, this FRUIT PARFAIT is as pretty as it is delicious: Drain 2 1/2 cups fat-free vanilla yogurt in a white paper towel-lined strainer set over a bowl for 2 hours. Place the solids in a bowl and discard the liquid. Stir 5 tablespoons apricot spreadable fruit into the yogurt solids. Divide half the yogurt mixture into 4 stemmed dessert dishes. Top with light whipped cream. Mix together 1 peeled chopped apple and 1 chopped pear; divide half the mixture into the 4 dishes on top of whipped cream. Sprinkle each dish with 1 1/2 teaspoons chopped walnuts. Repeat all layers once. Garnish with more whipped cream and walnuts.

Shopping List

cooking spray, rice, canned diced tomatoes with garlic and onion, green bell pepper, celery, onion, low-sodium Creole seasoning, light brown sugar, dried oregano, medium raw shrimp, mixed greens, baguette, fat-free vanilla yogurt, apricot spreadable fruit, light whipped cream, apple, pear, walnuts.

Sunday: Family

Enjoy family day with GRILLED MARINATED STEAK. Serve with BAKED POTATOES topped with reduced-fat sour cream. Add steamed FRESH BROCCOLI and WHOLE-GRAIN BREAD. Sweeten the ending with COCONUT CREAM PIE for dessert.

Plan

Prepare and save enough steak, potatoes and pie for Monday.

Shopping List

beef top round steak, limes, green onions, canola oil, fresh ginger, garlic, coarse salt, potatoes to bake, reduced-fat sour cream, fresh broccoli, whole-grain bread, coconut cream pie.

Monday: Heat and Eat

Make STEAK SALAD by combining salad greens, tomato wedges, red onion rings and sliced cucumbers. Top the combo with thinly sliced leftover steak. Serve with reduced-fat PEPPERCORN RANCH DRESSING. Cut the leftover baked potatoes into wedges, coat with cooking spray, sprinkle with paprika and bake at 425 degrees until hot. Add CRUSTY ROLLS. For dessert, enjoy leftover PIE.

Plan

Make Tuesday's soup today if time permits.

Shopping List

salad greens, tomatoes, red onion, cucumber, reduced-fat peppercorn ranch dressing, cooking spray, paprika, crusty rolls.

Tuesday: Budget

We're always ready for a tasty and inexpensive bowl of SPLIT PEA SOUP: In a Dutch oven, combine 1 pound dried split peas, 2 cups chopped fresh carrots, 2 cups chopped onions, 1 teaspoon dried thyme, 1/4 teaspoon coarse salt and 2 1/2 quarts water. Bring to a boil on medium-high; reduce heat to low and simmer for 1 hour or until vegetables are tender. Stir in 8 ounces sliced reduced-fat turkey kielbasa; heat through.

Serve with GRILLED CHEESE SANDWICHES and a SPINACH SALAD. FRESH PINEAPPLE is your dessert.

Shopping List

dried split peas, fresh carrots, onions, dried thyme, coarse salt, reduced-fat turkey kielbasa, bread, sliced 50% reduced-fat cheddar cheese, fresh spinach, fresh pineapple.

Wednesday: Kids

Make kid-friendly TURKEY ENCHILADA GRANDE and expect to hear applause. Add RICE and SLICED AVOCADO to the plate.

Help the kids make SUPER SMOOTHIES for dessert: In a blender, combine 1/4 cup chocolate-hazelnut spread, 1 cup low-fat vanilla yogurt, 1/2 cup skim milk, 1 cup frozen mixed fruit and 1 small banana; blend 2 minutes or until smooth. Garnish with light whipped cream.

Shopping List

canola oil, ground turkey breast, canned vegetarian refried beans, canned no-salt-added tomato sauce, enchilada sauce mix, corn tortillas, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, green onions, rice, avocado, chocolate-hazelnut spread, low-fat vanilla yogurt, skim milk, frozen mixed fruit, banana, light whipped cream.

Thursday: Express

Dinner will be on the table in a jiffy with CHICKEN PANINIS: Slice 4 sub rolls lengthwise; toast open-faced under broiler or in a toaster oven for 1 minute. Spread both sides of rolls with goat cheese (1/4 cup total). Divide and layer with tomato slices (1 large), fresh basil leaves (1 cup) and cooked sliced chicken breast (8- to 10-ounce package). Close rolls. Heat a large nonstick skillet on medium-high and lay one sandwich in pan. Press down with a heavy 7- or 8-inch pot. Continuing to press the pot down, grill 3 minutes or until lightly browned. Turn and repeat with other side and the remaining sandwiches.

Serve with BAKED CHIPS and deli COLESLAW. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

sub rolls, goat cheese, tomato, fresh basil, cooked sliced chicken breast, baked chips, deli coleslaw, strawberry ice cream.

Friday: Meatless

Try MARINATED VEGETARIAN CUTLETS WITH SPICY SALSA for a no-meat experience. Pour 1/2 cup vinaigrette into resealable plastic bag. Add one (9.7-ounce) package frozen (thawed) chicken-style vegetarian cutlets to bag; turn to coat. Refrigerate 30 minutes; turn occasionally. Heat oven to 400 degrees. Meanwhile, combine 3 chopped large peaches, 1 chopped small red bell pepper, 2 tablespoons minced red onion, 1 seeded and chopped small jalapeno pepper, and grated zest and juice of one lime. Cover and refrigerate until ready to use. Remove cutlets and arrange in a shallow baking dish; baste each one with marinade. Bake 20 to 25 minutes, turning and basting once again. Serve cutlets with salsa spooned over top.

Add LEMON ZINGER RICE (add butter, fresh lemon juice and grated lemon zest to hot cooked rice), SLICED BEETS and WHOLE-GRAIN BREAD. Leftover ICE CREAM is your dessert.

Shopping List

vinaigrette, frozen chicken-style vegetarian cutlets, peaches, red bell pepper, red onion, jalapeno pepper, lime, butter, lemon, rice, beets, whole-grain bread.

Saturday: Easy Entertaining

Invite some lucky friends to enjoy GRILLED CHICKEN BREASTS. Top the chicken with BLACK BEAN SALSA. Add COUSCOUS, a BOSTON LETTUCE SALAD and CRUSTY ROLLS. For dessert, buy BROWNIES and top them with light WHIPPED CREAM.

Shopping List

boneless skinless chicken breast halves, canned black beans, canned whole-kernel corn, Roma tomatoes, red onion, garlic, olive oil, limes, cilantro, coarse salt, pepper, couscous, Boston lettuce, crusty rolls, brownies, light whipped cream.