Sunday: Family

Be prepared for heaps of praise from the family with this GARLIC-ROSEMARY CHICKEN, a French classic. Heat oven to 450 degrees. Remove and discard giblets and neck from a 5- to 6-pound roasting chicken; trim excess fat. Starting at neck cavity, including drumsticks, loosen skin with your fingers. Place several sprigs of fresh rosemary and crushed garlic cloves under skin of breast and drumsticks. Lift wing tips up and over back; tuck under.

Place chicken, breast-side up, on broiler pan. Insert meat thermometer into meaty part of thigh, not touching bone. Bake 30 minutes; reduce heat to 350 degrees and bake 1 hour 15 minutes more or until thermometer registers 165 degrees. Remove from oven, tent with foil and let stand 10 minutes.

Slice chicken, discard skin and serve with your own OVEN-BROWNED POTATOES. Add fresh BRUSSELS SPROUTS WITH LEMON. Steam the sprouts, then toss with some olive oil, fresh lemon juice and coarse salt and pepper to taste. Add DINNER ROLLS. For dessert, buy a YELLOW LAYER CAKE.

Plan

Save enough chicken and cake for Monday.

Shopping List

roasting chicken, fresh rosemary, garlic, potatoes, fresh Brussels sprouts, olive oil, lemon, coarse salt, pepper, dinner rolls, yellow layer cake.

Monday: Heat and Eat

Turn Sunday's leftover chicken into ASIAN CHICKEN WITH VEGETABLES AND NOODLES. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Slice leftover CAKE for dessert.

Shopping List

no-yolk thin noodles, packaged fresh matchstick or shredded carrots, fresh broccoli, sweet and spicy or citrus stir-fry sauce, canned mandarin oranges, salad greens, whole-grain rolls.

Tuesday: Kids

Treat the kids to CHILI PIZZA. Heat oven to 400 degrees. Brown 1/2 pound each ground turkey breast and lean ground beef in a nonstick skillet on medium 6 minutes or until no longer pink; drain. Stir in 1 (1.25-ounce) packet less-sodium chili seasoning mix, 1 (14 1/2-ounce) can no-salt-added stewed tomatoes and 1 (15-ounce) can rinsed reduced-sodium pinto beans; cook 8 minutes on medium or until heated. Arrange 8 fat-free burrito-size tortillas in a circle on a 12-inch pizza pan, overlapping edges where necessary. Spoon ground meat mixture onto tortillas. Top with 1 cup 50 percent reduced-fat shredded cheese. Bake 5 to 8 minutes or until cheese is melted.

Slice into wedges and serve with DELI CARROT-RAISIN SALAD. How about ANIMAL CRACKERS and PEACHES for dessert?

Shopping List

ground turkey breast, lean ground beef, packet less-sodium chili seasoning mix, canned no-salt-added stewed tomatoes, canned reduced-sodium pinto beans, fat-free burrito-size tortillas, 50 percent reduced-fat shredded cheese, deli carrot-raisin salad, animal crackers, peaches.

Wednesday: Meatless

Skip the meat and enjoy LINGUINE WITH PARSLEY AND PARMESAN for an easy meal. Serve with a ROMAINE SALAD and GARLIC BREAD. Scoop fat-free STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

linguine, butter, onion, garlic, reduced-fat sour cream, pepper, fresh parsley, parmesan cheese, romaine, garlic bread, fat-free strawberry ice cream.

Thursday: Express

Call it a HERO, GRINDER, SUBMARINE or POOR BOY, and it's still a great sandwich no matter where you live. Split a small loaf of French or Italian bread. Spread bottom with deli coleslaw and add a variety of sliced deli meats. Then layer cheese, pickles, lettuce, tomatoes and whatever else the cook is in the mood for. Serve your masterpiece with deli POTATO SALAD. PEARS are dessert.

Plan

Save enough coleslaw for Friday.

Shopping List

French or Italian bread loaf, deli coleslaw, any sliced deli meats, any sliced cheese, pickles, lettuce, tomatoes, any other toppings, deli potato salad, pears.

Friday: Budget

Save money and enjoy CATFISH ALLISON from friend and former food editor of The Atlanta Journal-Constitution, Susan Puckett. She takes us on a tour of the Delta area in Mississippi in her new book "Eat Drink Delta." Serve the dollar-stretcher with HASH-BROWNED POTATOES (frozen) and leftover COLESLAW. With catfish, you must have CORNBREAD. For dessert, make instant VANILLA PUDDING with skim milk.

Shopping List

parmesan cheese, butter, low-fat mayonnaise, green onions, Worcestershire sauce, Tabasco sauce, catfish fillets, cooking spray, frozen hash-browned potatoes, cornbread, instant vanilla pudding, skim milk.

Saturday: Easy Entertaining

Serve your guests BRAISED PORK MEDALLIONS WITH APPLES, a perfect fall entree. Slice 1 (1-pound) pork tenderloin into 8 slices and season on both sides with 1/2 teaspoon pepper and 1 teaspoon pumpkin pie spice. Heat 1 teaspoon canola oil in a large nonstick skillet on medium-high. Brown pork on both sides, remove from pan and set aside. To skillet, add 1 small chopped onion and 1 large cored and coarsely chopped apple; cook 6 minutes or until soft. Add 1/2 cup apple cider or apple juice to skillet. Reduce heat to low. Return pork to skillet, cover and simmer 5 minutes.

Serve with BROWN RICE and SUGAR SNAP PEAS. Add WHOLE-GRAIN ROLLS. For dessert, spoon frozen or fresh STRAWBERRIES over leftover ICE CREAM.

Shopping List

pork tenderloin, pepper, pumpkin pie spice, canola oil, onion, apple, apple cider or apple juice, brown rice, sugar snap peas, whole-grain rolls, frozen or fresh strawberries.

Sunday: Family

Bake a TURKEY BREAST for family day. Keep your secret weapon (the microwave) to yourself as you prepare RISOTTO WITH PEAS AND MUSHROOMS. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, buy or make a CHERRY COBBLER.

Plan

Save enough turkey, risotto and cobbler for Monday.

Shopping List

turkey breast, butter, olive oil, arborio rice, onion, fat-free chicken broth, sliced fresh mushrooms, frozen petite green peas, parmesan cheese, black pepper, romaine, whole-grain rolls, store-bought or homemade cherry cobbler.

Monday: Heat and Eat

These TURKEY ROLL-UPS make good use of leftover turkey. Mix together 1/3 cup low-fat mayonnaise, 1 tablespoon Dijon mustard and 3 tablespoons chutney. Spread evenly over 8 (8-inch) fat-free whole-grain tortillas. Top with sliced turkey, thin slices of red onion and fresh spinach leaves. Roll tightly, cut in half, and serve with the leftover RISOTTO. Add a LETTUCE WEDGE. Warm the leftover COBBLER and top with fat-free VANILLA ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

low-fat mayonnaise, Dijon mustard, chutney, fat-free whole-grain tortillas, red onion, fresh spinach, lettuce, fat-free vanilla ice cream.

Tuesday: Budget

Kendra Bailey Morris of Richmond, Va., is a cookbook author who knows a thing or two about Southern slow cooker recipes. In her new book, "The Southern Slow Cooker," she gives a nod to the French and their choucroute garnie with her recipe for CABBAGE WITH SMOKED SAUSAGE AND APPLES. Serve the savory dish with BEETS and DARK RYE BREAD. For dessert, PEARS are easy.

Tip

Kendra Bailey Morris of Richmond, Va., is a cookbook author who knows a thing or two about Southern slow cooker recipes. In her new book, "The Southern Slow Cooker," she gives a nod to the French and their choucroute garnie with her recipe for CABBAGE WITH SMOKED SAUSAGE AND APPLES. Serve the savory dish with BEETS and DARK RYE BREAD. For dessert, PEARS are easy.

Shopping List

cooking spray, green cabbage, onion, Granny Smith apple, canola oil, garlic, bay leaf, juniper berries or fresh rosemary, cider vinegar, light brown sugar, whole-grain mustard, caraway seeds, smoked sausage links, pepper, beets, dark rye bread, pears.

Wednesday: Express

Make a quick MEAT SAUCE WITH PASTA. Cook 1 pound lean ground beef or turkey breast in a Dutch oven on medium 5 to 6 minutes or until no longer pink; drain. Add 1 (24- to 26-ounce) jar tomato and basil pasta sauce, 1 (4- to 6-ounce) can drained sliced mushrooms and 1 teaspoon dried basil to meat. Bring to boil; reduce heat to low and simmer 10 minutes. Serve over any refrigerated pasta. Add a packaged GREEN SALAD and GARLIC BREAD. TAPIOCA PUDDING is a good dessert to complete your meal.

Shopping List

lean ground beef or turkey breast, jar tomato and basil pasta sauce, canned sliced mushrooms, dried basil, any refrigerated pasta, packaged green salad, garlic bread, tapioca pudding.

Thursday: Meatless

Quick and easy is what we called LENTIL SOUP WITH TOMATOES AND PEPPERS. Heat 1 tablespoon canola oil in a Dutch oven on medium. Add 1 1/2 cups each chopped onion and diced red bell pepper, 2 teaspoons minced garlic and 1 teaspoon dried thyme. Cover and cook 8 minutes or until vegetables are soft but not browned. Add 4 cups vegetable broth or water, 1 cup rinsed and sorted lentils, 2 small bay leaves, 1 teaspoon coarse salt and 1/4 teaspoon black pepper. Bring to boil, reduce heat to low, and simmer 30 minutes or until lentils are tender. Mix in 1 (28-ounce) can crushed tomatoes. Simmer 5 to 10 minutes to blend flavors. Remove bay leaves and serve.

Accompany the soup with a SPINACH SALAD and CHEESE TOAST (use any shredded cheese on any dense bread and broil until the cheese melts). Leftover ICE CREAM with BUTTERSCOTCH SAUCE is dessert.

Plan

Save enough butterscotch sauce for Friday.

Shopping List

canola oil, onion, red bell pepper, garlic, dried thyme, vegetable broth, lentils, bay leaves, coarse salt, black pepper, can crushed tomatoes, fresh spinach, any shredded cheese, any dense bread, butterscotch sauce.

Friday: Kids

The kids can prepare their own BEANY BURRITOS. Heat canned vegetarian refried beans and spread on fat-free burrito-size tortillas. Cover beans with drained mild salsa, shredded lettuce and any shredded cheese. Roll, cut in half and serve with RICE. Munch on CARROT STICKS alongside.

Finish with ROCKY ROAD PARFAIT, a kid's ooey-gooey dream. In a tall dessert or other glass, layer chocolate pudding (instant) with leftover butterscotch sauce, marshmallow cream, a few chopped pecans and some raisins; repeat and end with marshmallow cream.

Shopping List

canned vegetarian refried beans, fat-free burrito-size tortillas, mild salsa, lettuce, any shredded cheese, rice, carrot sticks, instant chocolate pudding, marshmallow cream, pecans, raisins.

Saturday: Easy Entertaining

Invite friends for PARMESAN BAKED FISH. Heat oven to 450 degrees. Coat 4 (12-by-18-inch) pieces of foil with cooking spray. Center 1 (4- to 6-ounce) cod fillet on each piece of foil. Top each with 1 tablespoon low-fat mayonnaise, then 1 tablespoon freshly grated parmesan cheese and sprinkle with cayenne pepper. Divide and top the fillets with 2 medium sliced zucchini and 1/2 medium red bell pepper cut into strips. Double-fold ends and top to seal, leaving enough space for heat circulation. Bake 18 to 22 minutes. Open packets away from your face.

Serve with ORZO tossed with chopped fresh parsley and GARLIC SPINACH. Add CRUSTY BREAD. For dessert, buy FRUIT TARTS.

Shopping List

cooking spray, cod fillets, low-fat mayonnaise, parmesan cheese, cayenne pepper, fresh zucchini, red bell pepper, orzo, fresh parsley, olive oil, garlic, packaged fresh baby spinach leaves, lemon, coarse salt, pepper, sugar, crusty bread, fruit tarts.

Sunday: Family

Think tropical as the family enjoys ROASTED PORK TENDERLOIN WITH MANGO RELISH. Alongside, serve BROWN RICE tossed with toasted cashews. Add STEAMED FRESH ASPARAGUS and SOURDOUGH BREAD. Slice a COCONUT CAKE for dessert.

Tip

Think tropical as the family enjoys ROASTED PORK TENDERLOIN WITH MANGO RELISH. Alongside, serve BROWN RICE tossed with toasted cashews. Add STEAMED FRESH ASPARAGUS and SOURDOUGH BREAD. Slice a COCONUT CAKE for dessert.

Plan

Save the non-marinated pork tenderloin and the cake for Monday. If time permits, make Monday's soup today. Cook enough brown rice, and label and freeze for Wednesday.

Shopping List

oranges, molasses, fresh ginger, coriander, pork tenderloins, mango, fresh mint, dried cranberries, rice vinegar, crushed red pepper, brown rice, cashews, fresh asparagus, sourdough bread, coconut cake.

Monday: Heat and Eat

Make SPLIT-PEA SOUP WITH PORK for an easy meal. In a Dutch oven, combine 12 cups water and 1 (16-ounce) package split peas (picked over and rinsed), 3 chicken bouillon cubes and 2 cups chopped onion; bring to boil on medium-high. Reduce heat to low and simmer, uncovered, 2 hours; stir occasionally. Add 1 1/2 cups thinly sliced fresh carrots; simmer 20 minutes or until carrots are almost tender. Stir in 2 cups diced cooked pork and simmer 10 more minutes.

Ladle into bowls and garnish with fat-free croutons and reduced-fat sour cream. Add a SPINACH SALAD and CRUSTY BREAD. Leftover CAKE is your dessert.

Shopping List

packaged split peas, chicken bouillon cubes, onions, fresh carrots, fat-free croutons, reduced-fat sour cream, fresh spinach, crusty bread.

Tuesday: Meatless

COUSCOUS WITH ROASTED VEGETABLES makes a fine no-meat dinner. Add a MIXED GREENS SALAD and PITA BREAD. For dessert, make instant BUTTERSCOTCH PUDDING with skim milk, topped with light whipped cream.

Plan

Thaw rice for Wednesday.

Shopping List

couscous, red and orange bell peppers, yellow and zucchini squashes, coarse salt, black pepper, garlic, Italian seasoning, olive oil, balsamic vinegar, reduced-fat or regular crumbled feta cheese (basil- and tomato-flavored if available), salad greens, pita bread, instant butterscotch pudding, skim milk, light whipped cream.

Wednesday: Budget

Saving money is easy with economical ACROSS THE BORDER CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound boneless, skinless chicken thighs, cut into strips, and cook 5 minutes, stirring often. Stir in 1 (8-ounce) can no-salt-added tomato sauce, 1 (14.5-ounce) can no-salt-added rinsed corn, 1 (4-ounce) can chopped green chiles, 1 1/2 teaspoons chili powder and 1 teaspoon onion powder. Bring to a boil; reduce heat to medium-low and cook 10 minutes, stirring occasionally. Serve it over the leftover RICE.

Add a ROMAINE SALAD and make CORNBREAD from a mix. A bowl of PEACHES sounds good for dessert.

Shopping List

canola oil, boneless, skinless chicken thighs, canned no-salt-added tomato sauce, canned no-salt-added corn, canned chopped green chiles, chili powder, onion powder, romaine, cornbread mix, peaches.

Thursday: Kids

Expect the kids to love helping you make TACO MONSTER MOUTHS. Serve them with CARROT STICKS. For dessert, halved KIWIFRUIT, scooped with a spoon, is fun.

Shopping List

pimento-stuffed green olives, American cheese, taco shells, 95 percent lean ground beef, less-sodium taco seasoning mix, tomatoes, lettuce, carrot sticks, kiwifruit.

Friday: Express

Who can resist GRILLED BURGERS (turkey or lean beef on whole-grain buns) with any and all of the trimmings of lettuce, tomato, low-fat mayonnaise, mustard, ketchup, onions and pickles? Accompany the all-American favorite with deli BROCCOLI SALAD and BAKED CHIPS. Scoop RASPBERRY SORBET for dessert.

Plan

Save enough sorbet for Saturday.

Shopping List

meat for burgers (ground turkey or lean beef), whole-grain buns, lettuce, tomato, low-fat mayonnaise, mustard, ketchup, onions, pickles, deli broccoli salad, baked chips, raspberry sorbet.

Saturday: Easy Entertaining

Serve your guests DIJON CHICKEN. Heat oven to 375 degrees. Combine 1/2 cup dry bread crumbs, 2 tablespoons freshly grated parmesan cheese, 1/2 teaspoon dried thyme and 1/4 teaspoon pepper; mix well and set aside. Brush 3 tablespoons creamy mustard-mayonnaise blend (such as Dijonnaise) on 4 (5- to 6-ounce) boneless chicken breasts. Coat in bread crumbs; shake off excess. Arrange on a rack coated with cooking spray and place rack in shallow baking dish. Bake 45 minutes or until no longer pink.

Serve with your own or packaged RICE PILAF. Squeeze fresh lemon juice over fresh GREEN BEANS. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, serve leftover SORBET in stemmed glasses and add BUTTER COOKIES.

Shopping List

dry bread crumbs, parmesan cheese, dried thyme, pepper, creamy mustard-mayonnaise blend (such as Dijonnaise), boneless chicken breasts, cooking spray, rice pilaf, lemon, fresh green beans, bibb lettuce, whole-grain rolls, butter cookies.