Sunday: Family

Serve the family your own ROAST CHICKEN (5 to 7 pounds). Alongside, try these easy AU GRATIN POTATOES. Heat oven to 400 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Scrub and thinly slice 2 pounds red potatoes. Arrange half the potatoes in dish, drizzle with 1 tablespoon (of 2 tablespoons total) melted butter, and season to taste with coarse salt and pepper. Top with 1/4 cup (1/2 cup total) shredded Gruyere cheese; repeat layers. In small saucepan, bring 1 cup 2 percent milk to a simmer; pour over potatoes. Coat top of potatoes with cooking spray. Bake 35 to 40 minutes or until potatoes are tender.

Add SLICED TOMATOES and CRUSTY ROLLS to the meal. Buy or make a PEACH COBBLER for dessert.

Plan

Save enough chicken and cobbler for Monday.

Shopping List

large chicken to roast, cooking spray, red potatoes, butter, coarse salt, pepper, Gruyere cheese, 2 percent milk, tomatoes, crusty rolls, peach cobbler.

Monday: Budget

You'll receive rave reviews on economical RANCHO CHICKEN. Serve the flavorful casserole with a MIXED GREEN SALAD and extra TORTILLAS, if desired. Warm the leftover COBBLER for dessert.

Plan

Save enough Rancho Chicken and tortillas for Tuesday.

Shopping List

reduced-fat and reduced-sodium condensed cream of mushroom and cream of chicken soups, canned diced tomatoes with green chiles, red bell pepper, onion, chili powder, black pepper, corn tortillas, 50 percent reduced-fat sharp cheddar cheese, tomatoes, green onions, salad greens.

Tuesday: Heat and Eat

Sit back and relax, because dinner is ready as soon as you reheat the leftover RANCHO CHICKEN. Serve with a LETTUCE WEDGE and leftover TORTILLAS. Slice WATERMELON for dessert.

Plan

Save enough watermelon for Wednesday.

Shopping List

lettuce, watermelon.

Wednesday: Express

Try a fully cooked BEEF POT ROAST for an easy meal tonight. Serve with your own or refrigerated MASHED POTATOES and fresh ZUCCHINI. Add WHOLE-GRAIN ROLLS. Leftover WATERMELON is your dessert.

Shopping List

fully cooked beef pot roast, your own or refrigerated mashed potatoes, fresh zucchini, whole-grain rolls.

Thursday: Meatless

LENTIL SALAD makes a perfect no-meat dinner. Drizzle TOMATO WEDGES with balsamic vinaigrette and thinly sliced fresh basil to accompany the high-fiber entree. Add BREAD STICKS. For dessert, enjoy NECTARINES.

Shopping List

dried lentils, coarse salt, bay leaves, cucumbers, celery, red onion, orange juice, white wine vinegar, Dijon mustard, crumbled reduced-fat feta cheese, tomatoes, balsamic vinaigrette, fresh basil, bread sticks, nectarines.

Friday: Kids

Lucky kids! CHICKEN AND BLACK BEAN "PIZZAS" are on the menu. Heat oven to 350 degrees. In medium bowl, combine 1/2 cup mild salsa, 1 (10- to 12-ounce) can drained chicken breast, 1 cup rinsed reduced-sodium canned black beans, 1/4 cup chopped cilantro and 1/4 teaspoon cumin; mix well. Spread on 5 or 6 halved whole-grain English muffins. Divide and top with 1 cup shredded 50 percent reduced-fat cheddar cheese. Bake 8 to 10 minutes or until hot. Garnish with reduced-fat sour cream and guacamole.

Serve with BABY CARROTS and RED BELL PEPPER STRIPS with ranch dressing for dipping. For dessert, fat-free CHOCOLATE ICE CREAM with MARSHMALLOW TOPPING is a kid-friendly dessert.

Shopping List

mild salsa, canned chicken breast, canned reduced-sodium black beans, cilantro, cumin, whole-grain English muffins, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, guacamole, baby carrots, red bell pepper, ranch dressing, fat-free chocolate ice cream, marshmallow topping.

Saturday: Easy Entertaining

Start your entertaining evening with GAZPACHO (your own or store-bought). Follow the refreshing cold soup with FILET MIGNON AU POIVRE. Press 2 tablespoons crushed black pepper into 6 (4-ounce) filet mignons. Cook steaks in a nonstick skillet over medium-high heat 4 minutes per side or until desired doneness. Remove from skillet; to same skillet add 1/2 cup lower-sodium beef broth, 1/3 cup balsamic vinegar and 3 tablespoons red currant jelly; cook 5 minutes on medium or until thickened. Pour over steaks.

Serve with FARRO SALAD. Add GREEN BEANS and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

ingredients for your own or store-bought gazpacho, black pepper, filet mignons, lower-sodium beef broth, balsamic vinegar, red currant jelly, coarse salt, farro, oil-cured pitted olives, red onion, carrot, celery, fennel, cucumber, plum tomatoes, capers, garlic, extra-virgin olive oil, red wine vinegar, flatleaf parsley, fresh basil, fresh mint, reduced-fat crumbled feta cheese, green beans, sourdough bread, fruit tarts.

Sunday: Family

How about your own boneless ROAST PORK LOIN for the family today? Serve it with BROWN RICE SALAD WITH MINT AND PECANS.

Add GREEN BEANS WITH TOMATOES, OREGANO AND FETA. Heat 3 tablespoons olive oil on medium in a wide saucepan. Add 1 cup finely chopped onions and 2 cloves minced garlic; cook 3 minutes or until fragrant. Add 1 fennel bulb (thinly sliced); cook 3 minutes. Sprinkle with 1/4 teaspoon each coarse salt and freshly ground pepper. Add 2 (14-ounce) cans undrained stewed tomatoes; bring to a simmer. Reduce heat to low; cover and cook 30 minutes or until mixture becomes saucy. Add 2 pounds trimmed green beans (cut into 2-inch pieces); simmer 15 to 30 minutes or until tender. Add 1/3 cup chopped flatleaf parsley; simmer 5 minutes. Spoon into serving bowls; top with 1/2 cup crumbled feta cheese. (Adapted from "Fresh Food Nation," Martha Holmberg; The Taunton Press, 2013.)

Make a BOSTON LETTUCE SALAD and add SOURDOUGH BREAD. Buy or make a PLUM TART for dessert.

Plan

Save enough pork, brown rice salad and tart for Monday.

Shopping List

boneless pork loin, brown rice, fat-free chicken broth, tomato, red bell pepper, green onions, golden raisins, pecans, fresh mint, olive oil, lemons, coarse salt, pepper, onions, garlic, fennel bulb, canned stewed tomatoes, fresh green beans, flatleaf parsley, feta cheese, Boston lettuce, sourdough bread, plum tart.

Monday: Heat and Eat

Make PORK SANDWICHES with the leftovers. Layer slices of pork and roasted red peppers on rosemary bread (or another dense bread) that has been spread with honey-mustard dressing. Serve with leftover BROWN RICE SALAD. End with leftover PLUM TART for dessert.

Shopping List

roasted red peppers, rosemary bread (or another dense bread), honey-mustard dressing.

Tuesday: Express

Make CHICKEN STIR-FRY for a quick meal. Cook and stir 4 cups fresh vegetables for stir-fry (such as bell peppers, mushrooms, broccoli and carrots) or 1 (1-pound) package frozen stir-fry vegetables in 1 tablespoon canola oil on medium-high 3 or 4 minutes or until softened. Add 1 (8- to 10-ounce) package refrigerated, cooked, sliced chicken breast and 1/2 cup stir-fry sauce; cook 1 to 2 minutes or until hot. Spoon over quick-cooking RICE.

Serve with a packaged GREEN SALAD and CRUSTY BREAD. KIWIFRUIT is dessert.

Shopping List

fresh or frozen vegetables for stir-fry (such as bell peppers, mushrooms, broccoli and carrots), canola oil, package refrigerated, cooked, sliced chicken breast, stir-fry sauce, quick-cooking rice, packaged green salad, crusty bread, kiwifruit.

Wednesday: Kids

HURRY-UP LASAGNA has "kids' favorite" written all over it. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray and spread 1 1/4 cups (from a 26-ounce jar) red pasta sauce into dish. Arrange 12 frozen large cheese ravioli (from a 30-ounce bag) over sauce and scatter 1 (10-ounce) package frozen chopped spinach (thawed and squeezed dry) over ravioli. Top with 1 cup (of 2 cups total) part-skim shredded mozzarella cheese. Cover with another layer of ravioli, the remaining sauce and mozzarella. Cover tightly with foil and bake 25 minutes; uncover and bake 5 to 10 more minutes or until bubbly.

Serve with CELERY CANOES (cream cheese in celery sticks). Try one of summer's best desserts and have a NECTARINE.

Shopping List

cooking spray, jar red pasta sauce, frozen large cheese ravioli, frozen chopped spinach, part-skim shredded mozzarella cheese, celery, cream cheese, nectarines.

Thursday: Budget

Take a few liberties with the traditional and make "PAELLA" PRONTO. Add a MIXED GREENS SALAD and WHOLE-GRAIN PITA BREAD. Slice CANTALOUPE WEDGES for dessert.

Shopping List

package frozen petite green peas, package mild to hot turkey sausage, cooking spray, chicken tenders, red bell pepper, garlic, dried thyme, package yellow rice mix, coarse salt, black pepper, salad greens, whole-grain pita bread, cantaloupe.

Friday: Meatless

Skip meat tonight with PIEROGIES on the menu. Cook 1 (16.9-ounce) package frozen potato and onion pierogies in boiling water 5 minutes or until they float; remove from heat, drain and return to pot.

Meanwhile, combine 1 1/2 cups marinara sauce, 1/2 cup sliced green olives and 1/4 teaspoon crushed red pepper in separate saucepan; bring to a simmer. Pour sauce over hot pierogies; stir gently. Serve on individual plates and garnish tops with dollops of reduced-fat ricotta cheese.

Serve with MIXED GREENS and FRESH PEACHES.

Shopping List

frozen potato and onion pierogies, jar marinara sauce, green olives, crushed red pepper, reduced-fat ricotta cheese, salad greens, fresh peaches.

Saturday: Easy Entertaining

Take your guests to Oregon for CURRIED CHICKEN SALAD WITH MARIONBERRIES. Serve the refreshing salad with ORZO pasta tossed with parmesan cheese and POPPY SEED MUFFINS. Slice COCONUT CAKE for dessert.

Tip

The marionberry was developed in Oregon.

Shopping List

olive oil, boneless, skinless chicken breasts, coarse salt, pepper, reduced-fat mayonnaise, dry white wine, mango chutney, curry powder, lemon, ground ginger, scallion, celery, golden raisins, fresh or frozen marionberries or blackberries, roasted and salted cashews, lettuce, orzo pasta, parmesan cheese, poppy seed muffins, coconut cake.

Sunday: Family

It's a good day for GRILLED ASIAN STEAK AND SUMMER SQUASH. Place 1 (1 1/2-pound) flank steak and 1/2 cup Asian barbecue sauce (such as San-J or another brand, or make your own) in a resealable plastic bag; turn steak to coat. Marinate in refrigerator 6 hours or more, turning occasionally. Heat grill to medium. Remove steak and discard marinade. Brush 3 medium zucchini (halved and sliced lengthwise) with 1 teaspoon canola oil; season with coarse salt and pepper. Grill steak 11 to 21 minutes for medium-rare to medium; turn occasionally. Remove from grill; let stand 5 minutes. Grill squash 15 minutes; turn occasionally. Heat another 1/4 cup barbecue sauce. Carve meat across grain, pour sauce over steak and serve with squash.

Accompany the steak with BROWN RICE SALAD. Mix together 3 cups cooked brown rice, 1 1/2 cups cucumber slices (quartered and seeded), 1/4 cup sliced kalamata olives, 1 large chopped tomato, 1 small chopped onion, 1/4 cup chopped parsley and 1/2 cup reduced-fat Italian dressing.

Serve with WHOLE-GRAIN BREAD. Surprise everyone with your COOKIES AND CREAM ANGEL CAKE. You could add fat-free CHOCOLATE ICE CREAM alongside for a show-stopping dessert.

Tip

Grilling time varies according to type of grill (charcoal or gas); gas grills generally take longer to cook.

Plan

To save time on Sunday, marinate steak a day ahead. Also, cook brown rice for Sunday and Tuesday. Save enough steak and cake for Monday. Save some ice cream for Wednesday.

Shopping List

flank steak, Asian barbecue sauce (such as San-J, another brand or your own), zucchini, canola oil, coarse salt, pepper, brown rice, cucumbers, kalamata olives, tomato, onion, parsley, reduced-fat Italian dressing, whole-grain bread, package white angel food cake mix, reduced-fat chocolate sandwich cookies, fluffy white frosting mix, fat-free chocolate ice cream.

Monday: Heat and Eat

Make a BEEF SALAD for dinner. Toss together 6 cups cold, coarsely chopped iceberg lettuce, 1 (15-ounce) can rinsed reduced-sodium black beans, 1 (11-ounce) can rinsed Mexican-style corn. Place thinly sliced cooked (leftover) steak over top. Drizzle 1/4 cup ranch dressing and 1/3 cup salsa separately over beef. Sprinkle with 1 cup broken baked tortilla chips. Leftover CAKE is dessert tonight.

Shopping List

iceberg lettuce, canned reduced-sodium black beans, canned Mexican-style corn, ranch dressing, salsa, baked tortilla chips.

Tuesday: Meatless

VEGETABLE CURRY takes advantage of the summer garden's bounty. Serve the vegetable blend over leftover BROWN RICE. Add a GREEN SALAD and whole-grain PITA BREAD. For dessert, fresh PINEAPPLE CHUNKS are sweet and juicy.

Shopping List

broccoli florets, butter, onion, flour, curry powder, coarse salt, cayenne pepper, vegetable broth, green, red and yellow bell peppers, carrots, half-and-half, fresh green beans, roasted peanuts, green salad, whole-grain pita bread, fresh pineapple chunks.

Wednesday: Kids

Help the kids make their own CHICKEN AND SOUR CREAM ENCHILADAS tonight. Heat oven to 350 degrees. Combine 1 cup each reduced-fat sour cream, shredded Monterey Jack cheese and salsa and 1 (9- or 10-ounce) package cooked, carved chicken. Divide and spoon down center of 6 (6- or 8-inch) whole-grain flour tortillas. Fold tortillas in thirds and place seam-side down in a shallow baking dish coated with cooking spray. Top with 1/2 cup salsa; cover and bake 30 minutes. Uncover and sprinkle with 1/4 cup additional cheese; bake 5 more minutes or until cheese melts. Top with chopped tomatoes and lettuce.

Serve with canned vegetarian REFRIED BEANS. Leftover ICE CREAM is a cool dessert.

Shopping List

reduced-fat sour cream, shredded Monterey Jack cheese, salsa, packaged cooked carved chicken, whole-grain flour tortillas, cooking spray, tomatoes, lettuce, canned vegetarian refried beans.

Thursday: Express

Make it quick tonight with a B.T. PIZZA. Top a ready-to-bake whole-grain thin pizza crust with 4 slices crumbled bacon, plenty of diced tomatoes, sliced fresh basil and shredded part-skim mozzarella cheese. Bake as directed on package or until cheese melts and pizza is hot. Serve with a packaged GREEN SALAD. Slurp on WATERMELON for dessert.

Shopping List

ready-to-bake whole-grain thin pizza crust, bacon, tomatoes, fresh basil, shredded part-skim mozzarella cheese, packaged green salad, watermelon.

Friday: Budget

Tighten your purse strings with TURKEY APRICOT SALAD SANDWICHES. Combine 1 1/2 cups chopped cooked turkey, 1/4 cup thinly sliced celery, 1/4 cup low-fat mayonnaise, 2 tablespoons each unsalted cashews, chopped dried apricots, chopped green onions, plain low-fat yogurt, and coarse salt and pepper to taste. Spread on 4 slices pumpernickel bread; top with a lettuce leaf and a second slice of bread. Cut in half and serve with CORN-ON-THE-COB and SLICED TOMATOES. FRESH PEACHES are dessert.

Shopping List

cooked turkey, celery, low-fat mayonnaise, unsalted cashews, dried apricots, green onions, plain low-fat yogurt, coarse salt, pepper, pumpernickel bread, lettuce, corn-on-the-cob, tomatoes, fresh peaches.

Saturday: Easy Entertaining

Your lucky guests will dine on TUNA STEAKS WITH AVOCADO SALSA tonight.

Try this SPICY POTATO SALAD for a perfect side dish. Cook 2 pounds unpeeled large red potatoes in boiling water 20 to 30 minutes or until tender. Drain and cool. Cut into 1/2-inch cubes and place in a large bowl. Whisk together 3 tablespoons each canola oil and white wine vinegar, 1 teaspoon sugar, 1/4 teaspoon chili powder, 3/4 teaspoon coarse salt and 1/8 teaspoon hot sauce; pour over potatoes; toss. Cover and chill 1 hour. Stir in 1 (8 3/4-ounce) can rinsed corn, 1 small shredded carrot, 1/4 cup sliced black olives and 4 sliced green onions; toss to mix.

Add WHOLE-GRAIN ROLLS. For dessert, spoon fat-free vanilla pudding into wine goblets. Top each with a teaspoon or so of raspberry jam and stir. Garnish with fresh raspberries and you have RASPBERRY SWIRL.

Shopping List

red onion, garlic, cooking spray, balsamic vinegar, light brown sugar, crushed red pepper, orange sections, tomato, avocado, lime, tuna steaks, red potatoes, canola oil, white wine vinegar, sugar, chili powder, coarse salt, hot sauce, canned corn, carrot, black olives, green onions, whole-grain rolls, fat-free vanilla pudding, raspberry jam, fresh raspberries.