7-day menu planner

10/1 FAMILY SUNDAY

Buy a Smoked Turkey Breast for an easy family meal and pair it with spinach feta rice. In a large microwave dish, combine 1 medium chopped onion, 1 (8-ounce) package sliced fresh mushrooms and 2 cloves minced garlic. Microwave 7 minutes on high (100 percent power) or until onion is softened; drain. To 3 cups hot cooked brown rice, add mushroom mixture, 1 tablespoon fresh lemon juice, 1 1/2 teaspoons fresh or 1/2 teaspoon dried oregano, 1 (5-ounce) package baby spinach leaves (shredded), 4 ounces crumbled feta cheese and freshly ground black pepper to taste. Microwave 1 to 2 minutes on high until spinach is wilted; toss to mix and serve.

Add a red-tipped lettuce salad and dinner rolls. Make peach shortcake for dessert, using pre-made individual sponge cakes, vanilla ice cream and sliced fresh or (thawed) frozen peaches.

Plan ahead: Save enough turkey and peaches, and soak beans for Monday. Save enough ice cream for Saturday.

10/2 BUDGET MONDAY

Use some of the leftover turkey for Southwestern Turkey Chili (see recipe). Add a lettuce wedge and corn tortillas. Leftover peaches are your dessert.

Plan ahead: Save enough chili for Tuesday.

10/3 HEAT-AND-EAT TUESDAY

Enjoy the fruits of yesterday’s labor and heat Monday’s chili for dinner. Top it with a dollop of reduced-fat sour cream .Adda spinach salad and cornbread. How about plums for dessert?

10/4 MEATLESS WEDNESDAY

Delicious Huevos Rancheros (see recipe) is a no-meat meal you’ll enjoy. Serve the spicy egg dish with vegetarian refried beans and toasted whole-wheat English muffins. Fresh pineapple is a light dessert.

10/5 KIDS THURSDAY

Make the kids happy with Italian Sauce Over Spinach Spaghetti for dinner. Cook 12 ounces spinach spaghetti as directed. In a large nonstick skillet, cook 1 medium chopped onion in 2 teaspoons olive oil for 5 minutes or until softened. Add 1 (28-ounce) can Italian-style stewed tomatoes (undrained) and 3 tablespoons fresh or 1 tablespoon dried basil. Mix well and cook uncovered until the liquid is reduced by one-third, stirring occasionally. Spoon sauce over spaghetti and serve with freshly grated Parmesan. Add carrot sticks and garlic bread. Make banana pudding with 1 percent milk for dessert.

10/6 EXPRESS FRIDAY

Make your own Salad Pizza tonight. Toss a packaged green salad with light Italian dressing and top a hot pizza with the salad. Cut into wedges and serve. Brownies are a delectable dessert.

Plan ahead: Save enough brownies for Saturday. Invite friends for Shrimp and Cherry Tomatoes Over Cheesy Cauliflower Grits (see recipe). Serve the combination with an arugula salad tossed with extravirgin olive oil and fresh lemon juice and garnished with pumpkin seeds and egg wedges. Add whole-grain rolls. For dessert, caramel sundaes are divine. Top leftover vanilla ice cream with crumbled leftover brownies and drizzle with caramel sauce.