Sunday: Family

Everyone wanted seconds of the PEACH-GLAZED PORK LOIN ROAST. Serve the flavor-packed roast with RICE AND PETITE GREEN PEAS (toss hot cooked rice with microwaved frozen petite peas). Add a BIBB LETTUCE SALAD and DINNER ROLLS. Slice CHOCOLATE LAYER CAKE for dessert.

Plan

Prepare Monday's rice and the lemon-mustard dressing today. Save enough pork for Monday and enough cake for Tuesday.

Shopping List

cumin, less-sodium seasoned salt, cinnamon, boneless pork loin roast, all-fruit peach preserves, Worcestershire sauce, ground ginger, rice, frozen petite green peas, bibb lettuce, dinner rolls, chocolate layer cake.

Monday: Heat and Eat

WILD RICE AND PORK SALAD was a hit at our house. Prepare 1 (6-ounce) package long grain and wild rice according to directions, using fat-free chicken broth as the liquid. Cool. Mix together the rice, 2 cups (leftover) chopped pork, 2 ribs thinly sliced celery, 1 medium chopped green bell pepper and 1 medium chopped red onion; set aside.

For the LEMON MUSTARD DRESSING: Combine 1/4 cup olive oil, 1/4 cup fresh lemon juice, 1 1/2 teaspoons dry mustard and 1/2 teaspoon black pepper; mix well. Pour over rice/pork mixture and toss to mix.

Serve with steamed fresh ZUCCHINI and CRUSTY BREAD. Enjoy FRESH FIGS for dessert.

Shopping List

packaged long grain and wild rice, fat-free chicken broth, celery, green bell pepper, red onion, olive oil, lemons, dry mustard, black pepper, fresh zucchini, crusty bread, fresh figs.

Tuesday: Express

No messing around with cooking dinner tonight because a ROTISSERIE CHICKEN is on the menu. Serve with deli POTATO SALAD, a FRESH SPINACH SALAD and WHOLE-GRAIN ROLLS. Leftover CAKE is your dessert.

Plan

Save enough chicken for Wednesday.

Shopping List

rotisserie chicken, deli potato salad, fresh spinach, whole-grain rolls.

Wednesday: Budget

Make an economical B.C.L.T. SANDWICH tonight (bacon, leftover chicken, lettuce and tomato) on whole-grain toast. Serve with OVEN FRIES (frozen).

No one will call you cheap (how rude!) when you bring out the BLUEBERRY-KIWI DESSERT PIZZA. Heat oven to 350 degrees. Slice 1 (18-ounce) package any refrigerated cookie dough as directed on package. Arrange slices in an ungreased 14-inch pizza pan. Using floured fingers, press dough evenly in pan. Bake 15 minutes or until golden. Spread 1 cup prepared marshmallow fluff (from 7 1/2-ounce jar) over cookie crust, leaving a 1-inch border. Arrange 2 cups fresh blueberries and 1 peeled and sliced kiwifruit on top. Sprinkle with chopped toasted walnuts. Slice and serve.

Shopping List

bacon, lettuce, tomato, whole-grain bread, frozen oven fries, any refrigerated cookie dough, flour, jar marshmallow fluff, fresh blueberries, kiwifruit, walnuts.

Thursday: Kids

The kids will go for the fruity flavor of ORANGE CHICKEN WITH RICE. Heat oven to 450 degrees. Divide and place 1 pound boneless, skinless chicken tenders in center of 4 (12-by-18-inch) sheets heavy-duty foil. Place 1/2 cup uncooked quick rice around chicken (in each sheet). Top each serving with 1/4 cup sliced celery and 2 tablespoons orange marmalade. Drain 2 (11-ounce) cans of mandarin oranges and reserve juice. Divide and place orange sections over other ingredients. Bring up foil sides. Double-fold tops of foil and one end. Through open end, divide and pour in reserved juice. Double-fold remaining end to seal, leaving room for heat circulation inside. Bake 18 to 22 minutes on a cookie sheet. Remove from oven; open packets away from your face.

Stir and serve immediately with FRESH GREEN BEANS and SOFT ROLLS.

For dessert, continue the fruit-fest with this CANTALOUPE-NECTARINE SMOOTHIE. Put 1 large nectarine (cut into 1/2-inch wedges) in airtight container; freeze overnight. When ready to make smoothie, place nectarine in blender. Add 1 1/2 cups cantaloupe wedges (cut 1-inch chunks), 2/3 cup plain fat-free Greek yogurt, 1 tablespoon (any kind) milk, 1 tablespoon frozen orange juice concentrate, 1 1/2 teaspoons honey and 1/2 teaspoon pure vanilla extract. Blend until smooth. Slurp.

Shopping List

boneless, skinless chicken tenders, quick-cooking rice, celery, orange marmalade, canned mandarin oranges, fresh green beans, soft rolls, nectarines, cantaloupe, plain fat-free Greek yogurt, any kind milk, frozen orange juice concentrate, honey, pure vanilla extract.

Friday: Meatless

It wasn't easy, but I didn't lick the plate after eating the delicious GARBANZO TOMATO STEW. Serve the high-fiber, high-flavor stew over COUSCOUS. Add a crisp iceberg LETTUCE WEDGE and WHOLE-GRAIN PITAS. For dessert, try a scoop of fat-free STRAWBERRY ICE CREAM.

Shopping List

olive oil, onion, garlic, canned diced tomatoes, canned reduced-sodium garbanzo beans, vegetable broth, no-salt-added tomato paste, dried rosemary, dried oregano, Greek seasoning, coarse salt, pepper, fresh baby spinach leaves, parsley, reduced-fat feta cheese, couscous, iceberg lettuce, whole-grain pitas, fat-free strawberry ice cream.

Saturday: Easy Entertaining

Invite guests for the Indian flavors of GARAM MASALA AND SOUR CREAM CHICKEN BAKE. Serve with aromatic BASMATI RICE. Add color and flavor with steamed ASPARAGUS.

Alongside, serve CUCUMBER RAITA. In a small pan, heat 1/2 teaspoon olive oil on medium. Add 1 minced garlic clove and cook 30 seconds. Transfer to a bowl and add 1 medium peeled, seeded and finely chopped cucumber, 2/3 cup fat-free plain Greek yogurt, 1 tablespoon chopped cilantro, 1/2 teaspoon honey, 1/2 teaspoon rice-wine vinegar, a pinch of cumin, a dash of hot sauce, and coarse salt and pepper to taste. Mix well and serve immediately with FLATBREAD.

LEMON SHERBET is the perfect dessert.

Shopping List

canola oil, onion, skinless, bone-in chicken thighs and/or legs, reduced-fat sour cream, fat-free plain Greek yogurt, lemons, garam masala, turmeric, coarse salt, basmati rice, asparagus, olive oil, garlic, cucumber, cilantro, honey, rice-wine vinegar, cumin, hot sauce, pepper, flatbread, lemon sherbet.

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.