Seven-Day Menu Planner

8/7 FAMILY SUNDAY

Roast your own Turkey Breast for the family today and add gravy. Accompany it with long-grain and wild rice (packaged). Add green beans and onions. Cook 2 (12-ounce) packages trimmed fresh green beans in boiling salted water about 4 minutes or until tender. Drain and rinse in cold water. In a large nonstick skillet, heat 1 tablespoon olive oil on medium-low. Add 2 medium onions, halved and thinly sliced; cook 10 minutes, stirring occasionally, until golden. To skillet, add beans, coarse salt and pepper to taste and stir; cook 3 minutes until heated. Stir in 4 slices cooked bacon (crumbled) and serve. Add whole-grain bread alongside. Make Lemon Poppy Seed Cake With Strawberry Sauce (see recipe) for dessert. Plan ahead: Save enough turkey and cake for Monday.

8/8 HEAT-AND-EAT MONDAY

Make Turkey Caesar Roll-Ups for an easy meal. In a large bowl, combine 4 cups shredded romaine, 1/4 cup freshly grated Parmesan cheese, 4 finely chopped green onions and 2 tablespoons light Caesar dressing. Arrange 1 cup romaine mixture in center of 4 (8-inch) fat-free flour tortillas. Top each with 2 slices leftover turkey, 2 sundried tomatoes (marinated and drained) and pepper to taste. Fold in bottom and top portions of each tortilla. Roll from the long side to completely enclose the filling. Serve with baked chips. Steam some fresh okra on the side. Slice the leftover cake for dessert.

8/9 KIDS TUESDAY

Make the kids happy with Double-Bean Sloppy Joes for dinner. In a large nonstick skillet, combine 1 (15-ounce) can rinsed black-eyed peas, 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 1/2 cups marinara sauce, 1 (14 1/2-ounce) can drained diced no-salt-added tomatoes, 1 cup finely chopped shredded carrots, 1 tablespoon Worcestershire sauce, 2 teaspoons red-wine vinegar and 1 1/2 teaspoons chili powder; bring to boil. Reduce heat, partially cover skillet and simmer, stirring occasionally, 10 to 15 minutes, or until carrots are tender. Spoon onto bottom of 4 split toasted Kaiser rolls; replace tops. Serve with chopped lettuce. Slurp on peanut banana smoothies for dessert. Combine 1 medium-ripe banana (frozen), 1/2 cup plain Greek yogurt,1/4 cup 1 percent milk, 1 tablespoon creamy peanut butter,1/4 teaspoon vanilla extract and 3 ice cubes in a blender. Blend on high until smooth, about 1 to 2 minutes. Plan ahead: Cook Wednesday’s brown rice today.

8/10 MEATLESS WEDNESDAY

Make delicious Baked Brown Rice With Broccoli and Mushrooms (see recipe) for an easy nomeat dinner. Serve with sliced tomatoes and whole-grain rolls. Nectarines are dessert.

8/ 11 BUDGET THURSDAY

Low-cost Mexican Salad is just right for summer. In a large nonstick skillet, cook 1/2 pound lean ground beef, 1/2 pound ground turkey and 1 small chopped onion 8 to 10 minutes or until the meat is no longer pink and the onion softens; drain well. Stir in 1 tablespoon chili powder, 3/4 teaspoon cumin and 1/2 teaspoon garlic powder. Cook 2 or 3 more minutes. Meanwhile, combine 1/2 cup reduced-fat ranch dressing, 3/4 teaspoon cumin and 1/8 teaspoon pepper sauce; mix well. To serve, place 5 cups sliced romaine on a serving platter. Top the romaine with 1 1/2 cups halved grape tomatoes, 1/2 cup canned rinsed reduced-sodium black beans and the beef/turkey mixture. Sprinkle with 1/2 cup 50 percent light jalapeno cheddar cheese and chopped fresh cilantro. Serve with warmed fat-free flour tortillas and ranch dressing mix. Dessert is just a bowl of cherries.

8/12 EXPRESS FRIDAY

A new twist on an old theme makes Reuben Quesadillas an easy meal. Spread 2 tablespoons Thousand Island dressing on one side of 4 (10-inch) fat-free flour tortillas. Layer 2 ounces thinly sliced deli corned beef, 1/2 cup rinsed and drained refrigerated sauerkraut and 2 slices reducedfat Swiss cheese onto half of each tortilla. Fold tortillas in half over filling, pressing gently to seal. Heat a large nonstick skillet to medium, add quesadillas in batches, and cook 2 to 3 minutes on each side or until golden and cheese is melted. Cut into wedges and serve. Add corn-on-the-cob and a lettuce wedge on the side. Try fresh plums for dessert.

8/13 EASY ENTERTAINING SATURDAY

Your lucky friends will enjoy Caprese Chicken (see recipe) tonight. Serve it over fettuccine. Add an Italian salad and crusty bread on the side. Buy fruit tarts for dessert. Tip: This chicken recipe is going into my favorites file.