health

7 Day Menu Planner for November 09, 2025

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

Sunday: Family

APRICOT-WALNUT CHICKEN THIGHS are worthy of a family feast. Serve the savory dish with COUSCOUS and STEAMED SNOW PEAS. Add SOURDOUGH BREAD. For dessert, make or buy a CHERRY COBBLER.

Plan

Save enough cobbler for Tuesday.

Shopping List

all-fruit apricot jam, gingersnaps, walnuts, coarse salt, boneless skinless chicken thighs, cooking spray, olive oil, canned apricot halves, fresh mint, couscous, snow peas, sourdough bread, cherry cobbler.

APRICOT-WALNUT CHICKEN THIGHS

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 35 minutes

  • 1 1/2 cups gingersnap cookie crumbs (see note)
  • 1/4 cup finely chopped walnuts
  • 1/2 teaspoon coarse salt
  • 8 boneless, skinless chicken thighs
  • 1/2 cup all-fruit apricot jam
  • 4 teaspoons olive oil, divided
  • Canned apricot halves for garnish
  • Mint sprigs for garnish

Heat oven to 350 degrees. Place crumbs, walnuts and salt on a plate and mix well. Dip chicken into jam, then dredge in crumb mixture, coating both sides. On baking sheet coated with cooking spray, place chicken. Drizzle 1/2 teaspoon oil on each thigh. Bake 35 minutes or until internal temperature reaches 165 degrees. Arrange chicken on serving plate and garnish with apricot halves and mint sprigs.

Note: To make crumbs, place gingersnaps in a resealable bag and crush with a mallet, or use a blender or food processor.

Per serving: 595 calories, 42 grams protein, 26 grams fat (40% calories from fat), 5.7 grams saturated fat, 46 grams carbohydrate, 208 milligrams cholesterol, 624 milligrams sodium, 2 grams fiber.

Monday: Kids

Make HOT DOG WRAPS for the kids by wrapping cooked hot dogs (lowest sodium and fat), along with relish and mustard (and their other favorite toppings), in warmed whole-grain flour tortillas.

Serve with canned VEGETARIAN BAKED BEANS. Add BABY CARROTS with some RANCH DRESSING for dipping.

FROZEN BANANAS are a kid-friendly dessert: For 1 serving, freeze an unpeeled banana, then peel and grate through the coarse holes on a box grater. Top with a little chocolate sauce or chocolate-hazelnut topping.

Shopping List

lowest-sodium and lowest-fat hot dogs, relish, mustard, whole-grain flour tortillas, canned vegetarian baked beans, baby carrots, ranch dressing, bananas, chocolate sauce or chocolate-hazelnut topping.

Tuesday: Express

MEATBALLS WITH SWEET AND SOUR SAUCE will be on the table in a hurry. Prepare frozen turkey meatballs according to directions. For the sauce, combine 1/2 cup all-fruit apricot preserves, 2 tablespoons seasoned rice wine vinegar and 2 tablespoons lower-sodium soy sauce; mix well. Just before serving, transfer meatballs to a serving dish. Add sauce; toss gently to coat. Stir in 1/2 cup bite-size pieces of fresh pineapple. Serve over RICE. Add deli COLESLAW and WHOLE-GRAIN ROLLS. For dessert, warm the leftover COBBLER and top with VANILLA ICE CREAM.

Plan

Prepare Wednesday's chili tonight if time permits. Buy enough coleslaw and save enough ice cream for Wednesday. Prepare enough rice for Friday.

Shopping List

frozen turkey meatballs, all-fruit apricot preserves, seasoned rice wine vinegar, lower-sodium soy sauce, fresh pineapple, rice, deli coleslaw, whole-grain rolls, vanilla ice cream.

Wednesday: Meatless

VEGETABLE CHILI POT is a tasty reason to skip meat tonight. Serve with leftover COLESLAW and CORNBREAD (from mix). Top leftover ICE CREAM with warmed CARAMEL SAUCE.

Plan

Save enough chili for Thursday.

Shopping List

shredded carrots, instant brown rice, canned reduced-sodium black beans, canned diced tomatoes with green chiles, no-salt-added vegetable broth, dried minced onion, chipotle or regular chili powder, Italian seasoning, cumin, reduced-fat sour cream, cornbread mix, caramel sauce.

VEGETABLE CHILI POT

Servings: makes about 10 cups

Prep time: 10 minutes

Cook time: 30 minutes

  • 1 cup shredded carrots
  • 2 cups instant brown rice
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 2 (14 1/2-ounce) cans diced tomatoes with green chiles
  • 2 1/2 cups no-salt-added vegetable broth or water
  • 1/3 cup dried minced onion
  • 1 teaspoon chipotle or regular chili powder
  • 1 teaspoon Italian seasoning
  • 1 teaspoon cumin
  • Reduced-fat sour cream for garnish

Combine carrots, rice, beans, tomatoes, broth or water, onion, chili powder, Italian seasoning and cumin in a microwave-safe bowl. Cover and microwave on high (100% power) for 10 minutes, then on medium (50% power) for 20 minutes or until vegetables are softened. Garnish with sour cream.

Per cup: 167 calories, 7 grams protein, 1 gram fat (4% calories from fat), no saturated fat, 33 grams carbohydrate, no cholesterol, 356 milligrams sodium, 6 grams fiber.

Thursday: Heat and Eat

CHILI over POLENTA will be a favorite quick meal. Brown about 3/4 pound lean ground beef; drain. Add the cooked beef to the leftover chili and heat through. Meanwhile, slice and heat 1 (16-ounce) package refrigerated polenta according to directions. To serve, place heated polenta slices on plates and top with chili.

On the side, add deli CARROT SALAD and BISCUITS. For dessert, SLICED PEACHES are all you need.

Shopping List

lean ground beef, refrigerated polenta, deli carrot salad, biscuits, sliced peaches.

Friday: Budget

Save some money with delicious UNSTUFFED CABBAGE: Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Cook 12 ounces ground turkey or chicken about 4 minutes or until no longer pink; drain. Add 3 cups coarsely shredded cabbage (about 1 pound); cover and cook 3 minutes or until wilted. Add 2 (14 1/2-ounce) cans diced tomatoes with garlic and onion, 1/2 cup raisins, 2 tablespoons fresh lemon juice, 1 tablespoon packed light brown sugar, 1 tablespoon fresh dill, 1/2 teaspoon allspice and 1/2 teaspoon pepper; bring to a boil. Reduce heat, cover and simmer 5 minutes to blend flavors.

Serve with leftover RICE, a ROMAINE SALAD and RYE BREAD. For dessert, CHUNKY APPLESAUCE sprinkled with cinnamon will taste good.

Shopping List

canola oil, ground turkey or chicken, cabbage, canned diced tomatoes with garlic and onion, raisins, lemon, light brown sugar, fresh dill, allspice, pepper, romaine, rye bread, chunky applesauce, cinnamon.

Saturday: Easy Entertaining

Invite some pals for TOP SIRLOIN STEAK WITH ASPARAGUS AND TOMATO ORZO. Add STEAMED FRESH BROCCOLI, a MIXED GREEN SALAD and a BAGUETTE.

Simple and delicious, BROILED HONEY PEARS are the perfect dessert: Peel, halve and core pears. Score pear halves and place on baking pan. Drizzle with some honey and shaved Parmesan cheese; broil until cheese melts.

Shopping List

pepper, boneless beef top sirloin steak, coarse salt, lower-sodium beef broth, dry red wine, plum tomatoes, capers (optional), garlic, orzo, asparagus, fresh broccoli, mixed greens, baguette, fresh pears, honey, Parmesan cheese.

TOP SIRLOIN STEAK WITH ASPARAGUS AND TOMATO ORZO

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 21 to 25 minutes for beef plus orzo

  • 1/4 teaspoon pepper
  • 1 boneless beef top sirloin steak, cut 1 inch thick (about 1 1/2 pounds)
  • Coarse salt
  • 1/3 cup lower-sodium beef broth
  • 1/3 cup dry red wine
  • 1 1/2 cups diced plum tomatoes
  • 4 teaspoons capers (optional)
  • 3 cloves garlic, minced
  • 1 cup uncooked orzo pasta
  • 1/2 pound asparagus, cut into 1-inch pieces

Press pepper evenly onto steak. Heat a large nonstick skillet on medium. Place steak in skillet; cook 15 to 18 minutes for medium-rare to medium doneness, turning occasionally. Season with salt to taste. Remove from skillet; keep warm. Add broth and wine to skillet; increase heat to medium-high. Cook and stir 1 to 2 minutes or until brown bits attached to skillet are dissolved. Add tomatoes, capers (if desired) and garlic; cook and stir 6 to 7 minutes or until thickened.

Meanwhile, cook pasta according to package directions, using salt in the water. Add asparagus during last 3 minutes of cooking time. Drain. Toss with half of the tomato mixture. Carve steak crosswise into slices. Serve steak over pasta. Spoon remaining tomato mixture over steak.

Per serving: 256 calories, 26 grams protein, 5 grams fat (16% calories from fat), 1.6 grams saturated fat, 25 grams carbohydrate, 56 milligrams cholesterol, 56 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for November 02, 2025

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

Sunday: Family

This ITALIAN BEEF AND BEAN STEW is just right for a fall family meal. Serve it with a MIXED GREEN SALAD. Add sliced ITALIAN BREAD.

Make the oldie-but-goodie WORLD'S EASIEST CHOCOLATE CAKE for dessert: Heat oven to 350 degrees. Coat bottom of a 9-by-13-inch baking pan with cooking spray. In a large bowl, mix together 1 egg white, 1 (12-ounce) can diet cola and 1 (2-layer size) package chocolate cake mix until moistened. Pour mixture into pan; bake 30 minutes or until toothpick comes out clean in center of cake. Garnish with light whipped cream.

Tip

This ITALIAN BEEF AND BEAN STEW is just right for a fall family meal. Serve it with a MIXED GREEN SALAD. Add sliced ITALIAN BREAD.

Make the oldie-but-goodie WORLD'S EASIEST CHOCOLATE CAKE for dessert: Heat oven to 350 degrees. Coat bottom of a 9-by-13-inch baking pan with cooking spray. In a large bowl, mix together 1 egg white, 1 (12-ounce) can diet cola and 1 (2-layer size) package chocolate cake mix until moistened. Pour mixture into pan; bake 30 minutes or until toothpick comes out clean in center of cake. Garnish with light whipped cream.

Plan

Save enough cake for Monday.

Shopping List

dried bean soup mix with seasoning packet, beef stew meat, canned lower-sodium beef broth, sun-dried tomato pesto sauce or spread, salt, pepper, mixed greens, Italian bread, cooking spray, egg, diet cola, chocolate cake mix, light whipped cream.

ITALIAN BEEF AND BEAN STEW

Servings: makes 6 servings

Prep time: overnight to soak beans; then 10 minutes

Cook time: high 5 to 6 hours or low 6 to 7 hours

  • 1 package (12 to 14 ounces) dried bean soup mix with seasoning packet
  • 2 pounds beef stew meat, cut into 1-inch pieces
  • 1 (14 1/2-ounce) can lower-sodium beef broth
  • 1 cup water
  • 1/2 cup sun-dried tomato pesto sauce or spread
  • Salt and pepper to taste

Pick over beans to remove any grit or shriveled and broken beans; reserve seasoning packet. Cover beans with water in large bowl and soak overnight in refrigerator. Drain beans and rinse. Place beans, meat, broth, water and contents of seasoning packet in 4 1/2- to 5 1/2-quart slow cooker. Cover and cook on high 5 to 6 hours or on low 6 to 7 hours or until beans are tender and beef is fork-tender. (No stirring is necessary during cooking.) Stir in pesto; mix well. Season to taste with salt and pepper. Serve topped with additional pesto, if desired.

Per serving: 507 calories, 43 grams protein, 17 grams fat (32% calories from fat), 5.1 grams saturated fat, 39 grams carbohydrate, 96 milligrams cholesterol, 482 milligrams sodium, 19 grams fiber.

Monday: Express

Make it quick tonight with REUBEN WRAPS: Spread burrito-size flour tortillas with reduced-fat or regular Thousand Island dressing. Top with deli coleslaw and thinly sliced corned beef and Swiss cheese slices. Roll and cut in half on a bias. Eat as is or warmed in microwave.

Serve with deli GERMAN POTATO SALAD and DILL PICKLES. Top leftover CAKE with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

burrito-size flour tortillas, reduced-fat or regular Thousand Island dressing, deli coleslaw, sliced corned beef, Swiss cheese slices, deli German potato salad, dill pickles, vanilla ice cream.

Tuesday: Meatless

Try a frozen NO-MEAT LASAGNA for an easy meal. Serve with a ROMAINE SALAD and GARLIC BREAD. For dessert, top fresh PINEAPPLE with toasted COCONUT.

Tip

Try a frozen NO-MEAT LASAGNA for an easy meal. Serve with a ROMAINE SALAD and GARLIC BREAD. For dessert, top fresh PINEAPPLE with toasted COCONUT.

Shopping List

any frozen no-meat lasagna, romaine lettuce, garlic bread, fresh pineapple, coconut.

Wednesday: Budget

Try TURKEY BURGERS WITH FETA AND HERBS to put a new spin on the usual burgers. Serve with OVEN FRIES (from frozen). Buy TAPIOCA PUDDING for dessert.

Plan

Save 2 burgers and some pudding for Thursday night.

Shopping List

ground turkey (not turkey breast), part-skim ricotta cheese, fresh parsley, coarse salt, pepper, crumbled Greek feta cheese, canola oil, whole-grain hamburger buns, lettuce, tomatoes, red onion, dill pickle slices, frozen oven fries, tapioca pudding.

TURKEY BURGERS WITH FETA AND HERBS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 20 to 26 minutes; standing time: 5 minutes

  • 2 1/4 pounds ground turkey (not turkey breast)
  • 6 ounces (1/2 cup) part-skim ricotta cheese
  • 3 tablespoons minced fresh parsley
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 3 ounces (1/2 cup) crumbled Greek feta cheese
  • 1 1/2 tablespoons canola oil
  • 4 whole-grain hamburger buns
  • Lettuce, tomatoes, red onion, dill pickle slices for garnish

Break turkey into small pieces in a large bowl; add ricotta cheese, parsley, salt and pepper. Using your hands, knead mixture until thoroughly combined. Gently mix in feta until just combined. Divide mixture into 6 portions, forming each into a loose ball. Pat lightly into 3/4-inch-thick patties. Heat oil in a large nonstick skillet on medium until just smoking. Cook 3 to 4 minutes. Turn; cook 3 to 4 more minutes or until lightly browned. Reduce heat to low, partially cover and continue to cook 14 to 18 minutes or until internal temperature reaches 160 degrees. Transfer to plate; let stand 5 minutes. Serve on buns with lettuce, tomatoes, red onions and dill pickle slices.

Per serving (1 patty, 1 bun): 402 calories, 51 grams protein, 12 grams fat (27% calories from fat), 6.8 grams saturated fat, 24 grams carbohydrate, 92 milligrams cholesterol, 777 milligrams sodium, 2 grams fiber.

Thursday: Heat and Eat

You can have TURKEY PITAS ready in no time: Stuff whole-grain pitas with 2 heated and crumbled leftover turkey burgers. Mix some plain yogurt with chopped cucumbers and spoon into pitas.

Add BAKED CHIPS. Top warmed leftover TAPIOCA PUDDING with chocolate sauce for dessert.

Shopping List

whole-grain pitas, plain yogurt, cucumbers, baked chips, chocolate sauce.

Friday: Kids

Round up the gang for SMOKEY JOE'S COWBOY QUESADILLAS: Spread 2 tablespoons salsa over each of 4 burrito-size tortillas; top each with 1/4 cup chopped smoked turkey, 2 tablespoons frozen corn (thawed), 1 tablespoon chopped fresh cilantro and 3 tablespoons shredded Monterey Jack cheese. Top each with another tortilla and press down. Heat a nonstick skillet on medium. Add 1 quesadilla to skillet; cook 2 minutes on each side or until crisp. Repeat with remaining quesadillas. Cut each one into 6 wedges.

Serve with CELERY STICKS. Dip APPLE SLICES into VANILLA YOGURT for dessert.

Shopping List

salsa, burrito-size tortillas, smoked turkey, frozen corn, fresh cilantro, shredded Monterey Jack cheese, celery, apples, vanilla yogurt.

Saturday: Easy Entertaining

Serve your guests ASIAN GLAZED SALMON: For the glaze, combine 1/3 cup packed light brown sugar, 2 tablespoons lower-sodium soy sauce and 1 tablespoon Dijon mustard. Set aside, reserving 2 tablespoons for sauce. Place 4 (5-ounce) skinless salmon fillets on unheated rack of broiler pan coated with cooking spray. Broil 4 inches from heat 8 to 12 minutes or until fish is opaque throughout; carefully turn halfway through cooking time. Brush with glaze during last 2 to 3 minutes of broiling. For sauce, combine reserved glaze with 3 tablespoons rice vinegar; serve sauce with salmon.

Alongside, ROASTED RED POTATOES and BUTTERED SLICED CARROTS WITH PARSLEY are colorful. Add a RED-TIPPED LETTUCE SALAD and CRUSTY BREAD. For dessert, RUM-RAISIN BANANA SAUCE OVER (leftover) ICE CREAM will be a welcome finish.

Shopping List

light brown sugar, lower-sodium soy sauce, Dijon mustard, skinless salmon fillets, cooking spray, rice vinegar, red potatoes, butter, fresh carrots, fresh parsley, red-tipped lettuce, crusty bread, rum or rum extract, golden raisins, bananas.

RUM-RAISIN BANANA SAUCE OVER ICE CREAM

Servings: makes 4 servings

Prep time: 5 minutes

Cook time: less than 5 minutes

  • 1/2 cup packed light brown sugar
  • 3 tablespoons water
  • 1 tablespoon rum (or 1/2 teaspoon rum extract)
  • 1/4 cup golden raisins
  • 1 teaspoon butter
  • 4 small, firm-ripe bananas, halved crosswise then lengthwise
  • 2 cups vanilla ice cream

In a large nonstick skillet, combine sugar, water and rum or extract. Cook, stirring, over medium-high heat for 2 minutes until mixture comes to a boil. Stir in raisins; reduce heat to medium. Stir in butter; simmer 1 minute. Remove from heat. Add bananas. Baste bananas until evenly coated. Serve warm in a stemmed dessert dish with ice cream.

Per serving: 380 calories, 4 grams protein, 9 grams fat (20% calories from fat), 5.2 grams saturated fat, 74 grams carbohydrate, 32 milligrams cholesterol, 71 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for October 26, 2025

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

Sunday: Family

Your family will lap up PUMPKIN CURRY WITH CHICKEN. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS on the side.

Try this easy BLUEBERRY COBBLER for dessert: Heat oven to 375 degrees. Coat a round 1 1/2-quart baking dish with cooking spray. In the dish, combine 2 tablespoons sugar and 2 tablespoons cornstarch; add 4 cups fresh or frozen (thawed) blueberries. Separate and arrange 1 (12.4-ounce) package refrigerated cinnamon buns (cinnamon side down) on berries. Bake 25 to 30 minutes or until the rolls are golden and blueberries bubble. (If rolls brown too quickly, cover loosely with foil.) Remove from oven; drizzle with prepared frosting from package and serve warm.

Tip

Your family will lap up PUMPKIN CURRY WITH CHICKEN. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS on the side.

Try this easy BLUEBERRY COBBLER for dessert: Heat oven to 375 degrees. Coat a round 1 1/2-quart baking dish with cooking spray. In the dish, combine 2 tablespoons sugar and 2 tablespoons cornstarch; add 4 cups fresh or frozen (thawed) blueberries. Separate and arrange 1 (12.4-ounce) package refrigerated cinnamon buns (cinnamon side down) on berries. Bake 25 to 30 minutes or until the rolls are golden and blueberries bubble. (If rolls brown too quickly, cover loosely with foil.) Remove from oven; drizzle with prepared frosting from package and serve warm.

Plan

Save some cobbler for Tuesday. Prepare, label and freeze enough rice for Friday.

Shopping List

olive oil, shallot, garlic, ginger, canned coconut milk, pumpkin puree, yellow curry powder, red Thai curry paste, brown sugar, coarse salt, pepper, boneless skinless chicken thighs, cilantro, green onions, long-grain white rice, mixed greens, whole-grain rolls, cooking spray, sugar, cornstarch, fresh or frozen blueberries, refrigerated cinnamon buns.

PUMPKIN CURRY WITH CHICKEN

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 20 minutes

  • 1 tablespoon olive oil
  • 2 tablespoons diced shallot
  • 3 cloves garlic, minced
  • 2 teaspoons minced fresh ginger
  • 1 (15-ounce) can coconut milk
  • 1 cup 100% pumpkin puree
  • 2 tablespoons yellow curry powder
  • 1 tablespoon red Thai curry paste
  • 2 tablespoons brown sugar
  • Coarse salt and pepper to taste
  • 1 pound boneless skinless chicken thighs, cut into cubes
  • 2 green onions, diced (green parts only)
  • 1/4 cup chopped cilantro
  • 1 cup cooked long-grain white rice

In a large saute pan, heat oil on medium; add shallot, garlic and ginger. Cook for 1-2 minutes or until shallot softens. Add the coconut milk, pumpkin, curry powder, curry paste, brown sugar, salt and pepper; whisk to combine. Bring to a gentle boil. Add chicken cubes; reduce heat and simmer about 10 minutes or until chicken is cooked through. Add green onions and cilantro; stir to combine. Taste and adjust seasonings as desired. Serve over cooked rice with plenty of the curry sauce.

Per serving: 389 calories, 23 grams protein, 20 grams fat (46% calories from fat), 10.8 grams saturated fat, 29 grams carbohydrate, 104 milligrams cholesterol, 161 milligrams sodium, 4 grams fiber.

Monday: Kids

If you want to get the kids to the table fast, prepare this BEEF AND TOMATILLO CASSEROLE. Serve the kid-pleaser with deli CARROT SALAD and SOFT ROLLS. For dessert, let the kids make their own SMOOTHIES using lots of fruit and some Greek yogurt.

Plan

Save enough casserole for Wednesday.

Shopping List

refrigerated regular or sun-dried tomato polenta, refrigerated fully cooked boneless beef pot roast with gravy, canned no-salt-added diced tomatoes, tomatillo sauce or salsa verde, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, fresh cilantro (if desired), deli carrot salad, soft rolls, fruit for smoothies, Greek yogurt.

BEEF AND TOMATILLO CASSEROLE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 40 minutes

  • 1 (16-ounce) package refrigerated regular or sun-dried tomato polenta, sliced into 1/4-inch rounds
  • 2 (17-ounce) packages refrigerated fully cooked boneless beef pot roast with gravy
  • 2 (14 1/2-ounce) cans no-salt-added diced tomatoes, drained
  • 1 cup tomatillo sauce or salsa verde
  • 1/2 cup shredded 50% reduced-fat cheddar cheese
  • Reduced-fat sour cream for garnish
  • Chopped fresh cilantro, if desired

Heat oven to 350 degrees. Arrange polenta rounds on bottom of a 9-by-13-inch baking dish; set aside. Meanwhile, microwave pot roast according to package directions. Remove meat from package; discard gravy and visible fat from beef. With 2 forks, shred beef in a large bowl. Add tomatoes and sauce to beef; mix well. Spoon mixture evenly over polenta. Sprinkle cheese over beef mixture. Bake, uncovered, 25 to 30 minutes or until heated through. Garnish with sour cream and cilantro as desired.

Per serving: 259 calories, 26 grams protein, 6 grams fat (22% calories from fat), 2.8 grams saturated fat, 23 grams carbohydrate, 46 milligrams cholesterol, 956 milligrams sodium, 3 grams fiber.

Tuesday: Meatless

Skip meat and go for a BAKED POTATO WITH BROCCOLI AU GRATIN: Bake the potatoes, slash the tops and cover with hot broccoli au gratin (from frozen). Garnish with freshly grated Parmesan cheese for a flavor boost.

Make crisp WEDGE SALADS WITH POMEGRANATES, CHIVES & TOASTED ALMONDS: Cut a chilled, cleaned head of iceberg lettuce into 4 wedges and plate them; season with coarse salt and pepper. Drizzle with Parmesan ranch dressing, 2/3 cup pomegranate seeds, 1/4 cup sliced toasted almonds and 2 tablespoons chopped chives (divided).

Add WHOLE-GRAIN ROLLS. Warm the leftover COBBLER and top with VANILLA ICE CREAM for dessert.

Plan

Soak beans for Thursday; save enough ice cream for Saturday.

Shopping List

potatoes to bake, frozen broccoli au gratin, Parmesan cheese, iceberg lettuce, coarse salt, pepper, Parmesan ranch dressing, pomegranate seeds, sliced almonds, chives, whole-grain rolls, vanilla ice cream.

Wednesday: Express

Dinner is ready! Warm Monday's leftover CASSEROLE and serve it with a packaged GREEN SALAD in a flash. Add CRUSTY BREAD. PEACHES are a light dessert.

Plan

Make soup for Thursday if time permits.

Shopping List

packaged green salad, crusty bread, peaches.

Thursday: Budget

Dried beans can really stretch your food dollar, and this GOOD OL' BEAN SOUP is a delicious way to use them. Serve with deli COLESLAW and CORNBREAD (from mix). For dessert, PEARS are easy.

Plan

Save enough soup and cornbread and defrost the rice for Friday.

Shopping List

dried mixed beans, unsalted chicken broth, smoked turkey parts, onion, canned no-salt-added diced tomatoes with green chiles, lemon, deli coleslaw, cornbread mix, pears.

GOOD OL' BEAN SOUP

Servings: makes about 16 cups

Prep time: 10 minutes; soaking time for beans: 4 hours to overnight

Cook time: 2 1/2 hours

  • 3 cups mixed dried beans (1 pound)
  • 8 cups water or unsalted chicken broth, or mixture of both
  • 1 pound smoked turkey parts, skin removed
  • 2 cups chopped onion
  • 1 (10-ounce) can no-salt-added diced tomatoes with green chiles, lightly drained
  • Juice from 1 medium lemon

Sort and rinse beans. Place them in a large pot and cover with 3 inches water; soak 4 hours to overnight. Drain and rinse beans. Add water or broth and turkey parts. Cover and bring to a boil over high heat. Reduce heat and simmer 30 minutes. Meanwhile, microwave the onion on high (100% power) 3 minutes or until softened; drain. Add tomatoes to onion; cover and cook 1 minute. Add to bean mixture and mix well. Cover and simmer 1 to 1 1/2 hours, stirring occasionally. Add lemon juice; cover and cook 30 minutes. Remove turkey from soup. Remove meat from bones, chop and add turkey back to soup. Mix well. Serve immediately.

Per cup: 135 calories, 10 grams protein, 2 grams fat (11% calories from fat), no saturated fat, 21 grams carbohydrate, 15 milligrams cholesterol, 143 milligrams sodium, 10 grams fiber.

Friday: Heat and Eat

Keep dinner simple: Top leftover RICE with leftover SOUP. Add a ROMAINE SALAD and leftover CORNBREAD. Everyone will enjoy OATMEAL COOKIES to munch on for dessert.

Shopping List

romaine, oatmeal cookies.

Saturday: Easy Entertaining

For your guests, prepare GRILLED LAMB CHOPS WITH TOMATO AND ONION: Coat a grill pan or heavy skillet with cooking spray and heat on medium-high. Combine 1/4 teaspoon coarse salt, 1/4 teaspoon dried basil and 1/4 teaspoon pepper. Sprinkle half of mixture on 4 (1/4-inch-thick) slices tomato and 4 (1/8-inch-thick) slices onion. Rub 8 (3- to 4-ounce) well-trimmed lamb loin chops with other half of dry mixture. Add tomato, onion and lamb to pan. Cook vegetables 2 minutes on each side or until lightly browned; remove from skillet and keep warm. Cook lamb 8 minutes on each side or until desired doneness. Serve immediately.

On the side, add packaged HERBED COUSCOUS, SUGAR SNAP PEAS and SOURDOUGH BREAD. For some crunch, serve SLICED CUCUMBERS in plain yogurt. For dessert, spoon warmed CARAMEL SAUCE over leftover ICE CREAM.

Shopping List

cooking spray, coarse salt, dried basil, pepper, tomatoes, onion, lamb loin chops, packaged herbed couscous, sugar snap peas, sourdough bread, cucumbers, plain yogurt, caramel sauce.

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