Seven-Day Menu Planner

SUNDAY (FAMILY)

These DIJON STEAK KEBABS make a delicious meal for family day. In a small bowl, combine 2 tablespoons water, 2 tablespoons red wine vinegar, 2 tablespoons coarse-grain Dijon mustard, 2 cloves minced garlic, 2 teaspoons canola oil and ½ teaspoon coarsely ground black pepper. Place the marinade and 1 pound boneless beef round tip steak (1 inch thick, cut into 1 ½-inch pieces) in a resealable plastic bag. Turn to coat. Refrigerate 6 to 24 hours. Remove beef, discard marinade and pat beef dry. Thread beef on 4 metal skewers; grill 8 to 10 minutes for medium-rare to medium doneness. Serve the kebabs over packaged LONG GRAIN AND WILD RICE. Steam some fresh BROCCOLI, and add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS to your meal. CLAFOUTIS OF CHERRIES AMANDINE for dessert (see recipe) is extra-special and absolutely delicious.

SHOPPING LIST: red wine vinegar, coarse-grain Dijon mustard, garlic, canola oil, black pepper, boneless beef round tip steak, packaged long grain and wild rice, fresh broccoli, mixed greens, whole-grain rolls, bag frozen pitted cherries (or about 1 ½ pounds fresh), cherry preserves, unskinned almonds, granulated sugar, cornstarch, unsalted butter, eggs, dark rum, powdered sugar.

MONDAY (BUDGET)

CHICKEN, TOMATO AND BARLEY STEW (see recipe) is just right for a low-cost, flavorful meal. Serve with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. For dessert, try fresh PINEAPPLE CHUNKS.

PLAN AHEAD: Save enough of the chicken stew for Tuesday.

SHOPPING LIST: jar no-salt-added or regular marinara sauce, red wine vinegar, cumin, cinnamon, bone-in skinless chicken thighs, quick-cooking barley, unsalted chicken broth, onion, raisins, fresh zucchini, lettuce wedge, whole-grain bread, fresh pineapple.

TUESDAY (HEAT AND EAT)

Use Monday’s leftovers for STUFFED PEPPERS. Core, cover and microwave any color bell peppers upside down in a baking dish, 1 minute on high for each pepper. Heat the leftover chicken stew and stuff the peppers. Top with crumbled Greek feta cheese. Serve with BUTTERED NOODLES, GREEN BEANS and CRUSTY ROLLS. APPLE SLICES are your dessert.

SHOPPING LIST: any color bell pepper, crumbled Greek feta cheese, butter, noodles, green beans, crusty rolls, apples.

WEDNESDAY (MEATLESS)

Skip meat tonight for VEGETABLE CURRY (see recipe). Serve it with BASMATI RICE, a SPINACH SALAD and BREAD STICKS. For an easy dessert, enjoy RED AND GREEN GRAPES. SHOPPING LIST: light coconut milk, flour, red curry paste, onion, Yukon gold potatoes, butternut squash, cauliflower, canned reduced-sodium chickpeas, red bell pepper, frozen green peas, fresh cilantro, basmati rice, fresh spinach, bread sticks, red and green grapes.

THURSDAY (KIDS)

CHICKEN TACO PIE is just right for the kids tonight. Heat oven to 400 degrees. Coat a 10-inch glass pie plate with cooking spray. Combine 2 cups cooked diced chicken, ½ cup finely chopped onion and 2 tablespoons lesssodium taco seasoning mix (from packet). Scatter in pie plate. Mix together 1 cup baking mix (such as Bisquick), 1 cup 1% milk and 2 eggs with a fork until blended. Pour into pie plate. Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle with 1 cup shredded 50% light cheddar cheese; bake 1 to 2 minutes longer or until cheese melts. Garnish with chopped lettuce, diced tomatoes and reduced-fat sour cream. Serve with steamed CARROTS. PLUMS are your dessert.

SHOPPING LIST: cooking spray, cooked chicken, onion, less-sodium taco seasoning mix, baking mix (such as Bisquick), 1% milk, eggs, shredded 50% light cheddar cheese, lettuce, tomatoes, reduced-fat sour cream, carrots, plums.

FRIDAY (EXPRESS)

TUSCAN TOMATO SOUP hits the spot for a quick meal. In a food processor or blender, combine 1 (24- to 26-ounce) jar no-saltadded or regular marinara sauce, 1 (15- to 19-ounce) can rinsed reduced-sodium cannellini beans, 1 (7-ounce) jar drained roasted red peppers, 2 tablespoons extravirgin olive oil and 1 clove garlic; process until smooth. Pour into a medium saucepan; add 1 ¾ cups unsalted chicken broth. Bring to a simmer. Remove from heat; stir in ¼ cup fresh basil leaves (cut into strips) and serve. Add a deli EGG SALAD SANDWICH on wholegrain bread with lettuce. Munch on OATMEAL COOKIES for dessert.

SHOPPING LIST: jar nosalt-added or regular marinara sauce, canned reduced-sodium cannellini beans, jar roasted red peppers, extra-virgin olive oil, garlic, unsalted chicken broth, fresh basil, deli egg salad, wholegrain bread, lettuce, oatmeal cookies.

SATURDAY (FAMILY ENTERTAINING)

Your family will enjoy CORIANDER-CRUSTED PORK TENDERLOIN. Heat oven to 425 degrees. Spread Dijon mustard over a (1- to 1 ¼-pound) pork tenderloin. Sprinkle with 1 tablespoon crushed coriander seeds, 1 teaspoon crushed black peppercorns and ½ teaspoon coarse salt, pressing into the mustard. Bake 20 minutes in a foillined roasting pan or until internal temperature reaches 150 degrees. Remove from oven; tent with foil and let stand 5 minutes before slicing. Serve with BROWN RICE tossed with toasted walnuts and golden raisins, fresh ASPARAGUS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. A slice of CHOCOLATE LAYER CAKE is a fine finish.

SHOPPING LIST: Dijon mustard, pork tenderloin, coriander seeds, black peppercorns, coarse salt, brown rice, walnuts, golden raisins, fresh asparagus, Boston lettuce, sourdough bread, chocolate layer cake. Susan Nicholson is an Atlantabased cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com. Read Susan’s blog: makingthemenu.com. And check out Susan’s book! “7-Day Menu Planner for Dummies” is on shelves now. Order yours on Amazon.com today!