Seven-Day Menu Planner
SUNDAY (FAMILY
For family day, serve your own ROASTED TURKEY BREAST
AND GRAVY along with APPLE CINNAMON RICE (see recipe) and GREEN PEAS (frozen). Add a MIXED GREEN SALAD and CRUSTY BREAD. For dessert, ANGEL FOOD CAKE and CHOCOLATE ICE CREAM are a perfect pair.
PLAN AHEAD: Save enough turkey and cake for Monday and enough turkey and ice cream for Tuesday.
SHOPPING LIST: turkey breast to roast, gravy, butter, cinnamon, apples, walnuts, onion, celery, brown rice, apple juice, coarse salt, frozen green peas, mixed greens, crusty bread, angel food cake, chocolate ice cream.
MONDAY (HEAT AND EAT)
TURKEY CORN CHOWDER makes good use of leftover turkey. Mix together and heat (on medium) 2 (10 ¾-ounce) cans condensed cream of potato soup, 2 soup cans 1% milk, 1 (11-ounce) can rinsed nosalt-added corn, 1 ½ cups chopped cooked turkey and ½ teaspoon dried tarragon. Ladle into bowls.
Add a SPINACH SALAD with red onion rings on the side and SESAME BREAD STICKS. Serve leftover CAKE with SLICED PEACHES for dessert.
PLAN AHEAD: Save enough peaches for Wednesday.
SHOPPING LIST: canned condensed cream of potato soup, 1% milk, canned no-salt-added corn, dried tarragon, fresh spinach, red onion, sesame bread sticks, sliced peaches.
TUESDAY (EXPRESS)
For a quick meal, BLACK BEANS AND RICE fits the bill. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 1 (10-ounce) package refrigerated chopped onions and cook about 4 minutes or until softened; drain. Add 1 cup quick rice with 1 cup water; bring to a boil. Cover, remove from heat and let stand 5 minutes. Return to low heat and add 1 (1.31-ounce) package sloppy Joe seasoning mix and 1 (15-ounce) can reducedsodium black beans (rinsed). Cook until hot. Stir in some (leftover) chopped cooked turkey and serve. Add a packaged CAESAR SALAD and warmed CORN TORTILLAS. Leftover ICE CREAM is good for dessert.
SHOPPING LIST: canola oil, refrigerated chopped onions, quick rice, sloppy Joe seasoning mix, canned reduced-sodium black beans, packaged Caesar salad, corn tortillas.
WEDNESDAY (BUDGET)
ITALIAN POT ROAST WITH RED WINE SAUCE (see recipe) is easy on the budget and packed with flavor. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Leftover PEACHES are a simple dessert.
SHOPPING LIST: red potatoes, baby carrots, onion, brown gravy mix, flour, Italian seasoning, celery salt, lean boneless beef chuck roast, dry red wine or unsalted beef broth, dried parsley flakes, mixed greens, whole-grain rolls.
THURSDAY (KIDS)
The kids will learn their letters with ALPHABET BEAN SOUP. Add canned reduced-sodium black beans (rinsed) to canned alphabet soup for extra fiber. Prepare according to soup directions.
Serve with PEANUT BUTTER SANDWICHES on whole-grain bread. (Don’t forget to cut off the crusts!) How about CELERY STICKS with some DIP to munch on, too? For dessert, enjoy ANIMAL COOKIES, of
course!
SHOPPING LIST: canned reduced-sodium black beans, canned alphabet soup, peanut butter, whole-grain bread, celery sticks, dip, animal cookies.
FRIDAY (MEATLESS)
Try no-meat but“meaty” MUSHROOM CHILI. Mix together 3 (8-ounce) packages sliced cremini mushrooms, 1 (15-ounce) can reduced-sodium kidney beans (rinsed), 2 (8-ounce) cans no-salt-added tomato sauce, 1 ½ cups hot water and 1 (1.25-ounce) package less-sodium chili seasoning mix. Bring to a boil over mediumhigh heat. Reduce heat to low and simmer 15 minutes, stirring occasionally, or until mushrooms are tender and flavors are blended. Serve with a LETTUCE WEDGE with sliced hard-cooked eggs and CORNBREAD (from mix). Slice some KIWIS for dessert.
SHOPPING LIST: sliced cremini mushrooms, canned reducedsodium kidney beans, no-saltadded
tomato sauce, less-sodium chili seasoning mix, lettuce, eggs, cornbread mix, kiwis.
SATURDAY (ENTERTAIN THE FAMILY)
SKILLET SHRIMP WITH TOMATOES AND FETA (see recipe) will delight your family. Add a ROMAINE SALAD and FRENCH BREAD to round out the meal. Buy FRUIT TARTS for dessert.
SHOPPING LIST: extra-virgin olive oil, garlic, crushed red pepper, grape tomatoes, canned no-saltadded diced tomatoes, dried oregano, coarse salt, black pepper, frozen medium shrimp (peeled and tails removed), block Greek feta cheese, fresh parsley, romaine, French bread, fruit tarts.
Susan Nicholson is an Atlantabased cookbook author and registered dietitian. Reach her at susan@7daymenu.com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com.