Sunday: Family

Celebrate family day with your own LEG OF LAMB. Serve it with a Southern favorite, CHEESE AND GARLIC GRITS. Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Bring 4 cups water to boil in a large saucepan. Stir in 1 cup quick grits and 1/2 teaspoon garlic salt. Reduce heat to medium-low; cover and cook 5 to 7 minutes or until thickened, stirring occasionally. Stir in 1 (10 3/4-ounce) can condensed less-sodium, less-fat cheddar cheese soup (such as Healthy Request), 1 tablespoon butter and 1/8 teaspoon hot pepper sauce; mix well. Spread mixture in dish. Sprinkle with 1/2 cup 50 percent reduced-fat sharp cheddar cheese and garnish with paprika. Bake 15 to 20 minutes or until bubbly and cheese melts.

Serve with steamed CARROTS and BAGUETTES. For dessert, buy a BOSTON CREAM PIE.

Plan

Save enough lamb, grits and pie for Monday.

Shopping List

leg of lamb, cooking spray, quick grits, garlic salt, canned condensed less-sodium, less-fat cheddar cheese soup, butter, hot pepper sauce, 50 percent reduced-fat sharp cheddar cheese, paprika, carrots, baguettes, Boston cream pie.

Monday: Heat and Eat

Make LAMB SANDWICHES for an easy meal. Brush slices of rosemary bread (or focaccia) with olive oil. Top with sliced lamb, roasted red pepper strips (from a jar), sliced tomatoes, red-tip lettuce and goat cheese. Warm the leftover GRITS to accompany the knock-your-socks-off flavor of the sandwich. Finish with leftover PIE.

Shopping List

rosemary bread (or focaccia), olive oil, jar roasted red peppers, tomatoes, red-tip lettuce, goat cheese.

Tuesday: Meatless

It takes a little extra time, but RISOTTO WITH BLACK OLIVES AND ROASTED RED PEPPERS is worth it. Serve the creamy rice concoction with an ITALIAN SALAD and GARLIC BREAD. For dessert, try TROPICAL FRUITS.

Shopping List

olive oil, arborio rice, dry white wine, low-sodium vegetable broth, canned no-salt-added corn, jar roasted red peppers, canned sliced black olives, dried tarragon, Italian salad, garlic bread, canned or fresh tropical fruits.

Wednesday: Budget

We never mind low-cost menus, especially when they have as much flavor as LENTILS WITH BACON AND TOMATOES. Serve the high-fiber dish with a SPINACH SALAD and FLATBREAD. PEACHES work for dessert.

Shopping List

bacon, canola oil, onion, dry lentils, quick-cooking barley, canned lower-sodium beef broth, cumin, allspice, canned stewed tomatoes, fresh parsley, fresh spinach, flatbread, peaches.

Thursday: Kids

Tell the kids they are having PIGS IN A JACKET for dinner and watch them laugh. Spread vegetarian refried beans on fat-free flour tortillas. Place heated hot dogs (such as Applegate) on the beans. Top with any shredded cheese; roll and heat in the microwave until the cheese melts. Make a SALAD by tossing shredded lettuce with chopped tomatoes and ranch-style dressing. For dessert, FRESH ORANGE SLICES are refreshing.

Shopping List

vegetarian refried beans, fat-free flour tortillas, hot dogs (such as Applegate), any shredded cheese, lettuce, tomatoes, ranch-style dressing, oranges.

Friday: Express

Try BREAKFAST-FOR-DINNER BURRITOS. In a large nonstick skillet coated with cooking spray, cook 1/2 cup chopped onion 4 minutes on medium or until softened. Add 1 cup egg substitute (such as Eggbeaters Southwestern-Style or another brand and flavor); sprinkle with black pepper to taste. Cook and stir mixture until eggs are set. Divide mixture evenly among 4 (8-inch) warmed fat-free flour tortillas; top with 1/2 cup shredded 50 percent reduced-fat sharp cheddar cheese. Fold tortillas over egg mixture; top with drained salsa.

Serve with HASH-BROWNED POTATOES (frozen). For dessert, make instant BANANA PUDDING with 1 percent milk. Stir in sliced bananas and garnish with vanilla wafers.

Shopping List

cooking spray, onion, egg substitute, black pepper, fat-free flour tortillas, 50 percent reduced-fat sharp cheddar cheese, salsa, frozen hash-browned potatoes, instant banana pudding, 1 percent milk, bananas, vanilla wafers.

Saturday: Easy Entertaining

Invite friends for delicious ASIAN FLOUNDER. Remove tops from 8 green onions; slice them into 1-inch pieces to measure 1/4 cup; set aside. Cut white portion into 2-inch pieces.

Combine 1/4 cup minced fresh cilantro, 1 tablespoon peeled, minced fresh ginger and 1 teaspoon dark sesame (toasted) oil in a 7-by-11-inch baking dish. Fold 4 (5- or 6-ounce) skinless flounder fillets in half crosswise. Arrange fish spokelike with thinnest portions toward center of baking dish. Arrange white part of onions around fillets. Combine onion tops, 1 more teaspoon dark sesame oil and 2 teaspoons low-sodium soy sauce and pour over fish. Cover and vent with plastic wrap. Microwave on high (100 percent power) 4 minutes or until fish is opaque throughout. Let stand 1 minute, covered. Spoon liquid over fish. Garnish with a lemon slice and serve with JASMINE RICE.

Add fresh steamed SUGAR SNAP PEAS, a BIBB LETTUCE SALAD and SOURDOUGH ROLLS. LEMON-BLUEBERRY ANGEL CAKE DESSERT is a delicious and beautiful lower-calorie dessert.

Shopping List

green onions, fresh cilantro, fresh ginger, dark sesame oil, flounder fillets, low-sodium soy sauce, lemon, jasmine rice, fresh sugar snap peas, bibb lettuce, sourdough rolls, angel food cake, Neufchatel cheese, frozen light whipped dessert topping, fresh or frozen blueberries.

Sunday: Family

Spice up the family gathering with SWEET AND TANGY PORK TENDERLOIN. Combine 1/2 cup packed light brown sugar, 1/4 cup cider vinegar, 2 tablespoons tomato paste, 1 tablespoon chili powder, 2 teaspoons cumin and 1/2 teaspoon black pepper in a resealable plastic bag; mix well. Add 2 (1 pound each) trimmed pork tenderloins, turning to coat. Seal and marinate in refrigerator 1 hour or up to 24 hours.

Heat oven to 425 degrees. Place tenderloins on broiler rack coated with cooking spray; place rack in broiler pan lined with foil. Brush with marinade. Bake 20 minutes or until internal temperature reaches 145 degrees. Remove from oven, cover, and let stand 5 minutes. Slice 1 tenderloin and serve.

To accompany the pork, add ROASTED RED POTATOES, PETITE GREEN PEAS (frozen) and WHOLE-GRAIN ROLLS. For dessert, slice POUND CAKE and top with BLUEBERRIES.

Plan

Save one of the tenderloins and enough cake for Monday.

Shopping List

light brown sugar, cider vinegar, tomato paste, chili powder, cumin, black pepper, pork tenderloins, cooking spray, red potatoes, frozen petite green peas, whole-grain rolls, pound cake, fresh or frozen blueberries.

Monday: Heat and Eat

Use the leftover pork tenderloin for a smoky-flavored PORK CHILI. Heat 1 teaspoon canola oil in a Dutch oven over medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 tablespoons chili powder. Cook 1 minute; chop and add the leftover pork tenderloin and cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can rinsed white hominy, 1 (14 1/2-ounce) can no-salt-added undrained diced tomatoes, and 1 tablespoon minced chipotle chiles in adobo sauce; mix well. Bring to boil, reduce heat to low and cook 10 minutes; stir occasionally.

Serve with COLESLAW and CORNBREAD (from a mix). Slice the leftover POUND CAKE for dessert.

Tip

Use the leftover pork tenderloin for a smoky-flavored PORK CHILI. Heat 1 teaspoon canola oil in a Dutch oven over medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 tablespoons chili powder. Cook 1 minute; chop and add the leftover pork tenderloin and cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can rinsed white hominy, 1 (14 1/2-ounce) can no-salt-added undrained diced tomatoes, and 1 tablespoon minced chipotle chiles in adobo sauce; mix well. Bring to boil, reduce heat to low and cook 10 minutes; stir occasionally.

Serve with COLESLAW and CORNBREAD (from a mix). Slice the leftover POUND CAKE for dessert.

Shopping List

canola oil, onion, chili powder, canned no-salt-added tomato sauce, canned white hominy, canned no-salt-added diced tomatoes, chipotle chiles in adobo sauce, coleslaw, cornbread mix.

Tuesday: Budget

Some would say it's cheap, but we say it's frugal to save money with dishes like SPICY SZECHUAN BEEF AND VEGETABLES. Serve the combo with CRUSTY ROLLS. Look into the future with FORTUNE COOKIES for dessert.

Shopping List

quick-cooking rice, extra-lean ground beef, packaged frozen mixed broccoli, carrots and water chestnuts (or another blend), fresh snow peas, Szechuan spicy stir-fry sauce or another flavor, dry-roasted peanuts, crusty rolls, fortune cookies.

Wednesday: Express

Make it a SOUP AND SANDWICH NIGHT. Buy or make MINESTRONE SOUP for a quick meal. The deli will have TURKEY SANDWICHES on whole-grain bread and you can add a packaged GREEN SALAD. Scoop fat-free CHOCOLATE ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

minestrone soup, deli turkey sandwiches on whole-grain bread, packaged green salad, fat-free chocolate ice cream.

Thursday: Meatless

We're always in the mood for no-meat lasagna, and this ZUCCHINI LASAGNA didn't disappoint. Serve it with MIXED GREENS and ITALIAN BREAD. For dessert, sprinkle sliced PEACHES with nutmeg.

Shopping List

no-salt-added or regular red pasta sauce, large zucchini, dried basil, no-boil lasagna noodles, reduced-fat ricotta or small-curd cottage cheese, parmesan, dried oregano, shredded part-skim mozzarella cheese, salad greens, Italian bread, peaches, nutmeg.

Friday: Kids

You'll hit a home run with BAT BOYS on the menu. Spread a thin round of deli-sliced ham with low-fat mayonnaise and sprinkle with any shredded cheese. Place a sesame bread stick or pretzel rod on one edge and roll tightly. Add frozen OVEN FRIES and CARROT SALAD alongside. For dessert, top leftover ICE CREAM with MARSHMALLOW TOPPING.

Shopping List

deli-sliced ham, low-fat mayonnaise, any shredded cheese, sesame bread sticks or pretzel rods, frozen oven fries, carrot salad, marshmallow topping.

Saturday: Easy Entertaining

Our guests were impressed with the flavor of this version of CHICKEN MARBELLA, and I was impressed with how easy it was to prepare. Serve it with MASHED POTATOES to catch the juices. On the side, add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. RASPBERRY SORBET with CHOCOLATE WAFERS is a simple dessert.

Shopping List

pitted dried plums (prunes), brown sugar, dry white wine, pitted green olives, capers, red wine vinegar, olive oil, fresh oregano, garlic, bay leaves, bone-in skinless chicken parts (breasts, thighs or legs or combination), parsley, potatoes to mash, romaine, whole-grain rolls, raspberry sorbet, chocolate wafers.

Sunday: Family

Prepare your own FLANK STEAK for family day. Serve the thinly sliced beef with SPICY CHEESE RICE BAKE. Steam FRESH BROCCOLI SPEARS and offer SOURDOUGH BREAD on the side. For dessert, fat-free STRAWBERRY ICE CREAM is good.

Plan

Save enough beef and the casserole for Monday; save enough ice cream for Thursday.

Shopping List

flank steak, long-grain rice, fat-free chicken broth, cooking spray, canned Mexican-style stewed tomatoes, reduced-fat sour cream, 50 percent reduced-fat cheddar cheese, pickled jalapeno peppers, fresh cilantro, fresh broccoli, sourdough bread, fat-free strawberry ice cream.

Monday: Heat and Eat

These BEEF ROLLS-UPS are easy. Cut the leftover beef in strips, heat and place on a warmed fat-free flour tortilla. Top with deli COLESLAW and roll. Serve the roll-ups with the leftover SPICY CHEESE RICE BAKE. PINEAPPLE CHUNKS are good for dessert.

Shopping List

fat-free flour tortillas, deli coleslaw, pineapple chunks.

Tuesday: Meatless

Friends and registered dietitians Lyssie Lakatos and Tammy Lakatos Shames' new book, "Nutrition Twins Veggie Cure," has some great vegetarian recipes. Try their FENNEL-STUFFED POTATOES for dinner tonight. GREEN BEANS add more color to the plate. Alongside, SPINACH SALAD WITH EGG WEDGES and WHOLE-GRAIN ROLLS round out the meal. How about instant CHOCOLATE PUDDING made with 1 percent milk with a dollop of light whipped cream for dessert?

Shopping List

baking potatoes, olive oil, fennel, onion, garlic, zucchini, pine nuts, basil, coarse salt, low-sodium vegetable broth, black pepper, shredded low-fat Swiss cheese, green beans, fresh spinach, eggs, whole-grain rolls, instant chocolate pudding, 1 percent milk, light whipped cream.

Wednesday: Budget

LINGUINE WITH TOMATOES AND ARTICHOKES is a money stretcher. Serve it with a MIXED GREEN SALAD and GARLIC BREAD. PLUMS are dessert.

Shopping List

linguine, olive oil, garlic, canned Italian-style tomatoes, jarred marinated quartered artichokes, crumbled reduced-fat herb feta cheese, salad greens, garlic bread, plums.

Thursday: Kids

The kids are usually in the mood for any PASTA AND SAUCE. Choose any fun pasta this time (such as wagon wheels) and top with any tomato-based sauce. Let them munch on CARROT STICKS on the side. Leftover ICE CREAM makes a good dessert.

Shopping List

any fun pasta, any tomato-based sauce, carrot sticks.

Friday: Express

Take it easy tonight and enjoy deli EGG SALAD on a bed of MIXED GREENS. Sprinkle with fresh chopped dill. Have TOMATO BASIL SOUP and BREAD STICKS on the side. For dessert, PEANUT BUTTER COOKIES add a sweet touch.

Shopping List

deli egg salad, mixed greens, fresh dill, tomato basil soup, bread sticks, peanut butter cookies.

Saturday: Easy Entertaining

Treat your guests to TUNA WITH PESTO. Heat 1 teaspoon olive oil in a large nonstick skillet over medium. Add 2 medium sliced green onions; cook 2 to 3 minutes or until softened. Stir in 1/2 cup pesto and 2 tablespoons fresh lemon juice. Top with 1 pound (3/4-inch thick) fresh tuna cut into 4 pieces. Heat skillet until hot; reduce heat to low. Cover and cook 5 to 7 minutes or until desired doneness.

Serve with ANGEL HAIR PASTA tossed with olive oil and freshly grated parmesan cheese. Add a BOSTON LETTUCE SALAD and CRUSTY ROLLS.

For dessert, BAKED PEARS will wow any guest. Heat oven to 350 degrees. Drain 1 (28-ounce) can pear halves on paper towels. Place pears, cut sides down, in a pie plate coated with cooking spray. Drizzle 1/4 cup caramel topping over pears. Bake 8 to 10 minutes or until warm. Spoon topping over pears in dish and sprinkle with cinnamon. Add a little fat-free VANILLA ICE CREAM to take it up a notch.

Shopping List

olive oil, green onions, pesto, lemon, fresh tuna, angel hair pasta, parmesan cheese, Boston lettuce, crusty rolls, canned pears, cooking spray, caramel topping, cinnamon, fat-free vanilla ice cream.