SEVEN-DAY MENU PLANNER
SUNDAY Family
Take the family on a culinary adventure and enjoy Turkish Chicken Thighs (see recipe). Serve the flavor-packed chicken with couscous and fresh broccoli spears. Drizzle fresh lemon juice over the broccoli for a blast of flavor. Add flatbread. For dessert, enjoy apple turnovers (frozen).
Plan ahead: Save enough chicken and couscous for Monday.
Shopping list: Bone-in skinless chicken thighs, lemon, plain fat-free or low-fat yogurt, garlic, fresh ginger, paprika, cayenne pepper, dried mint, coarse salt, couscous, fresh broccoli, flatbread, frozen apple turnovers.
MONDAY Heat and Eat
Shred and heat the leftover chicken and couscous together and stuff into pitas for an easy meal. Serve with sliced cucumbers in cider vinegar. Bump up your calcium intake with peach yogurt (refrigerated, not frozen) for dessert.
Shopping list: Pita bread, cucumbers, cider vinegar, peach yogurt (refrigerated, not frozen).
TUESDAY Express
Buy your favorite deli soup for a quick meal tonight. Pair it with grilled cheese and tomato sandwiches and packaged salad greens. How about plums for dessert?
Shopping list: Favorite deli soup, cheese, tomatoes and bread for sandwiches, packaged salad greens, plums.
WEDNESDAY Kids
Once they try it, the kids’ new favorite dish will be ravioli bake. Preheat oven to 375 degrees. In a large bowl, microwave 8 cups fresh spinach on high (100% power) 2 minutes. Coarsely chop 6 ounces frozen turkey meatballs (thawed) and add to spinach, along with 1 1⁄2 cups marinara sauce and 3⁄4 cup water; mix well. Spoon 1 cup mixture into an 8-by-8-inch baking dish. Arrange half of a 9ounce package of threecheese ravioli (refrigerated) over mixture and sprinkle with 2 ounces (of 4 ounces total) shredded mozzarella cheese. Repeat layering. Cover tightly with nonstick foil; bake in preheated oven 35 minutes. Remove foil; bake 5 minutes more. Let stand 10 minutes and serve.
Add a chopped lettuce salad and breadsticks. For dessert, fresh pineapple is good.
Shopping list: Fresh spinach, frozen turkey meatballs, marinara sauce, refrigerated threecheese ravioli, shredded mozzarella cheese, lettuce, breadsticks, fresh pineapple.
THURSDAY Budget
It’s low-cost comfort food, so tuna melts will warm your heart and your tummy. Toast 4 slices whole-grain bread. Combine 2 cans (6 ounces each) drained albacore tuna, 1 minced shallot, 2 tablespoons low-fat mayonnaise, 1 tablespoon fresh lemon juice, 1 tablespoon minced flat-leaf parsley and 1⁄8 teaspoon coarse salt. Add a dash of hot sauce and freshly ground black pepper to taste; mix well. Spread one-fourth of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons shredded sharp cheddar cheese. Place slices on a baking sheet and broil 3 to 5 minutes or until cheese is bubbling and golden brown.
Serve immediately with o’brien potatoes (frozen) and mixed greens. Fresh orange sections sprinkled with shredded coconut are dessert.
Shopping list: Wholegrain bread, canned albacore tuna, shallot, low-fat mayonnaise, lemon, flatleaf parsley, coarse salt, hot sauce, black pepper, tomatoes, sharp cheddar cheese, frozen o’brien potatoes, mixed salad greens fresh orange sections, shredded coconut.
FRIDAY Meatless
For a delicious no-meat dinner, try Brown Riceand-Mushroom-Stuffed Peppers (see recipe). Serve the peppers with peas and carrots (frozen) and whole-grain rolls. Make or buy baked custard for dessert.
Shopping list: Red bell peppers, olive oil, shallots, fresh mushrooms, flat-leaf parsley, slivered almonds, dry sherry, ancho chile powder, brown rice, tomato juice, black pepper, garlic powder, coarse salt, Parmesan cheese, frozen peas and carrots, whole-grain rolls, baked custard.
SATURDAY Easy Entertaining
Make dinner special with Bacon Barbecue Top Loin Pork Chops (see recipe). Serve with frozen corn soufflé (such as Stouffer’s or another brand), green beans and crusty bread. Buy lemon meringue pie for dessert.
Shopping list: Top loin boneless pork chops, maple-flavored or other bacon, barbecue sauce, lager or non-alcoholic beer, corn soufflé (such as Stouffer’s or another brand), green beans, crusty bread, lemon meringue pie.