Seven-Day Menu Planner
SUNDAY (FAMILY)
For a delicious dinner on family day, prepare your own ROASTED CHICKEN. Alongside, add CREAMED ONION BAKE (see recipe), PARSLEY BUTTERED BABY CARROTS, a SPINACH SALAD and WHOLE-GRAIN ROLLS. Buy a LEMON PIE for dessert.
PLAN AHEAD: Save enough chicken and pie for Monday.
SHOPPING LIST: chicken to roast, butter, cornbread stuffing, fresh parsley, onions, canned condensed reduced-fat reducedsodium cream of mushroom soup, 1% milk, frozen tiny green peas, 50% light sharp cheddar cheese, baby carrots, fresh spinach, whole-grain rolls, lemon pie.
MONDAY (HEAT AND EAT)
Turn Sunday’s entree into a savory QUICK GREEN CHICKEN CHILI (see recipe). Serve over RICE. Add SLICED AVOCADO ON SHREDDED LETTUCE. For dessert, slice the leftover PIE.
PLAN AHEAD: Save enough chili and cook extra rice for Wednesday.
TIP: I added an extra can of white chili beans, a small can of corn and extra salsa to the chili, with good results. SHOPPING LIST: canola oil, onion, pepper, coarse salt, garlic, cumin, unsalted chicken broth, canned reduced-sodium cannellini beans, tomatillo salsa, cooked chicken, cilantro, lime wedges, reduced-fat sour cream, tortilla chips, rice, avocado, lettuce.
TUESDAY (KIDS)
HOT DOG HEAVEN is every kid’s dream. Heat oven to
350 degrees. Prepare 1 ⅓ cup dehydrated mashed potatoes according to directions but without salt. Stir in ¼ cup sweet pickle relish, 2 tablespoons low-fat mayonnaise, 1 teaspoon instant minced onion and 2 teaspoons yellow mustard. Spread mixture in an ungreased 1-quart casserole. Arrange 4 to 6 lowest-fat lowest-sodium hot dogs (cut in half lengthwise, then crosswise) around edge of mashed potatoes by standing them like fence posts. Bake 25 to 30 minutes or until center is hot.
Serve with VEGETARIAN BAKED BEANS, RED BELL PEPPER STRIPS and any VEGETABLE DIP. KIWIS are dessert. SHOPPING LIST: dehydrated mashed potatoes, sweet pickle relish, low-fat mayonnaise, instant minced onion, yellow mustard, lowest-fat lowest-sodium hot dogs, vegetarian baked beans, red bell pepper, vegetable dip, kiwis.
WEDNESDAY (HEAT AND EAT)
The leftover CHILI will be even better tonight as the flavors will have blended. Serve it with leftover RICE and a MIXED GREEN SALAD. Make CORNBREAD from a mix. Enjoy FRESH PINEAPPLE CHUNKS for dessert.
SHOPPING LIST: mixed greens, cornbread mix, fresh pineapple chunks.
PLAN AHEAD: Save enough cornbread for Thursday.
THURSDAY (EXPRESS)
Pan-fry a HAM STEAK for a quick meal. Serve it with refrigerated MASHED SWEET POTATOES, frozen PEAS AND CARROTS (tossed with chopped fresh parsley), MIXED GREENS and leftover CORNBREAD. APPLE SLICES are good for dessert.
TIP: If you have peas and carrots leftover from earlier meals this week, use them instead of the
frozen combination.
SHOPPING LIST: ham steak, refrigerated mashed sweet potatoes, frozen peas and carrots, fresh parsley, mixed greens, apples.
FRIDAY (MEATLESS)
Skip meat for NOODLE
SOUP WITH KALE AND WHITE BEANS. In a Dutch oven, cook 3 medium chopped carrots and 1 chopped onion in 1 tablespoon extra-virgin olive oil on medium heat for 10 minutes or until soft and golden brown; remove to a bowl and wipe pot if necessary. Heat another tablespoon oil on medium-high in same pot. Add 1 cup broken (2- or 3-inch pieces) angel hair pasta and cook 3 or 4 minutes or until dark golden brown; stir often. Add 8 cups unsalted chicken broth and stir. Scrape bottom of pan to release any pasta stuck on pot. Add the carrots and onions, 6 cups roughly chopped fresh kale (ribs removed), 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 3 tablespoons fresh lime juice and ¼ teaspoon pepper. Bring to a boil; reduce heat to medium-low and simmer 8 to 10 minutes or until vegetables are softened. Remove from heat; stir in ¼ cup chopped cilantro. Before serving, add more lime juice and pepper if desired.
Serve with a LETTUCE WEDGE with chopped hard-cooked egg garnish and CRACKERS. STRAWBERRY ICE CREAM is a cool dessert.
PLAN AHEAD: Save enough ice cream for Saturday.
SHOPPING LIST: carrots, onion, extra-virgin olive oil, angel hair pasta, unsalted chicken broth, fresh kale, canned reduced-sodium cannellini beans, limes, pepper, cilantro, lettuce, eggs, crackers, strawberry ice cream.
SATURDAY (EASY ENTERTAINING)
LENTIL SALAD WITH SEARED
SHRIMP (see recipe) will impress your family. Serve the combo with a BIBB LETTUCE SALAD and a BAGUETTE.
For dessert, CHOCOLATE WAFER COOKIES and leftover STRAWBERRY ICE CREAM go well together.
SHOPPING LIST: lentils, celery, onion, carrot, garlic, bay leaf, fresh thyme, large uncooked shrimp, extra-virgin olive oil, flatleaf parsley, sherry vinegar, Dijon mustard, coarse salt, pepper, bibb lettuce, baguette, chocolate wafer cookies. 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!