Sunday: Family

Tickle the family taste buds with CREOLE EYE OF ROUND ROAST. Heat oven to 325 degrees. Shake 3 tablespoons flour in a large (14-by-20-inch) oven bag (such as Reynolds); place bag in a 9-by-13-inch baking dish. To bag, add 1 (14 1/2-ounce) can diced no-salt-added tomatoes with onions and garlic or stewed tomatoes and 3 teaspoons Creole or Cajun seasoning. Squeeze bag to blend in flour. To bag, add 2- to 2 1/2-pound eye of round beef, 2 ribs celery (cut into 1/2-inch slices) and 1 medium red bell pepper (cut into strips). Turn bag to coat beef with sauce. Arrange ingredients in an even layer in bag. Close bag with nylon tie; cut 6 (1/2-inch) slits in top.

Bake 1 to 1 1/4 hours or until meat thermometer reads 145 degrees. Thinly slice beef. Stir sauce; serve with beef. (Note: Don't overcook; eye of round beef is very lean and will toughen in a heartbeat.)

Serve the savory beef dish with RICE and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE SLICES with fat-free STRAWBERRY ICE CREAM.

Plan

Save enough beef and cake for Monday; save enough ice cream for Tuesday.

Shopping List

flour, canned diced no-salt-added tomatoes with onions and garlic or stewed tomatoes, Creole or Cajun seasoning, eye of round beef, celery, red bell pepper, rice, romaine, whole-grain rolls, angel food cake, fat-free strawberry ice cream.

Monday: Heat and Eat

Bring on the 10-MINUTE CHILI for dinner. In a large pot, combine 2 cups shredded cooked (leftover) beef, 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 cups picante sauce or thick and chunky salsa and 2 teaspoons chili powder. Cook over medium heat 8 to 10 minutes or until hot. Stir occasionally. Garnish with sliced green onions and reduced-fat sour cream.

Serve with deli COLESLAW and CORNBREAD (from a mix). Finish with leftover CAKE and BLUEBERRIES, topped with light whipped cream.

Tip

Bring on the 10-MINUTE CHILI for dinner. In a large pot, combine 2 cups shredded cooked (leftover) beef, 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 cups picante sauce or thick and chunky salsa and 2 teaspoons chili powder. Cook over medium heat 8 to 10 minutes or until hot. Stir occasionally. Garnish with sliced green onions and reduced-fat sour cream.

Serve with deli COLESLAW and CORNBREAD (from a mix). Finish with leftover CAKE and BLUEBERRIES, topped with light whipped cream.

Plan

Buy enough coleslaw for Wednesday.

Shopping List

canned reduced-sodium pinto beans, picante sauce or thick and chunky salsa, chili powder, green onions, reduced-fat sour cream, deli coleslaw, cornbread mix, blueberries, light whipped cream.

Tuesday: Budget

Put TURKEY BURGERS on the low-cost menu for tonight. Mix 12 ounces ground turkey with half packet onion soup mix and form into patties. Grill or pan-fry and serve the burgers on toasted whole-grain buns. Top burgers with LETTUCE, TOMATOES, LOW-FAT MAYONNAISE and MUSTARD. Serve with O'BRIEN POTATOES (frozen). Scoop the leftover ICE CREAM for dessert.

Shopping List

ground turkey, packet onion soup mix, whole-grain buns, lettuce, tomatoes, low-fat mayonnaise, mustard, frozen O'Brien potatoes.

Wednesday: Express

What could be easier than buying a HAM STEAK and pan-frying it for a quick meal? Serve it with BAKED SWEET POTATOES sprinkled with cinnamon. Add leftover COLESLAW and MULTIGRAIN ROLLS. Serve fresh PINEAPPLE CHUNKS with toasted shredded coconut for dessert.

Shopping List

ham steak, sweet potatoes to bake, cinnamon, multigrain rolls, fresh pineapple chunks, shredded coconut.

Thursday: Kids

My mother and I had fun one Halloween dressing up in 100-year-old clothes from the attic for our costumes, and eating DIPPY CHICKEN before our Halloween parade. Now this dish can be enjoyed by everyone again. Heat oven to 450 degrees. Coat chicken tenders with cooking spray, then cornflake crumbs. Bake 15 minutes, turning once. Make a dipping sauce from 2 parts apricot jam to 1 part mustard.

Serve with OVEN FRIES (frozen) and CELERY STICKS. Add SOFT ROLLS. Don't be scared of GINGERBREAD SKELETONS for dessert.

Plan

Save enough "skeletons" for Friday.

Shopping List

chicken tenders, cooking spray, cornflake crumbs, apricot jam, mustard, frozen oven fries, celery, soft rolls, brown sugar, butter or buttery spread, molasses, egg, flour, baking soda, ground ginger, cinnamon, coarse salt, ground cloves, vanilla frosting.

Friday: Meatless

Forget meat tonight and make TORTELLINI SOUP. Serve the hearty soup with GRILLED CHEESE SANDWICHES and a MIXED GREEN SALAD. Munch on leftover GINGERBREAD SKELETONS for dessert.

Shopping List

vegetable broth, refrigerated spinach tortellini, canned no-salt-added diced tomatoes with garlic and onion, green onions, garlic, dried basil, parmesan cheese, dense white bread and any cheese for sandwiches, salad greens.

Saturday: Easy Entertaining

Invite friends for your own GRILLED TUNA. Serve it with BALSAMIC SAUCE. Combine 1/4 cup fat-free chicken broth, 1 tablespoon balsamic vinegar, 4 teaspoons dark brown sugar, 1 tablespoon low-sodium soy sauce and 1/2 teaspoon cornstarch in a small pan. Bring to boil; cook 1 minute, stirring constantly. Spoon over tuna and top with sliced green onions.

Serve with COUSCOUS, GINGER-SESAME VEGETABLE BLEND and BAGUETTES. For dessert, buy LEMON BISCOTTI from the bakery.

Shopping List

tuna to grill, fat-free chicken broth, balsamic vinegar, dark brown sugar, low-sodium soy sauce, cornstarch, green onions, couscous, fresh broccoli florets, fresh snow peas, onion, red bell pepper, garlic, toasted (dark) sesame oil or canola oil, fresh ginger, crushed red pepper, baguettes, store-bought lemon biscotti.

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.