Sunday: Family

For the family-day feast, HAM WITH APPLE RAISIN SAUCE is perfect.

Serve it with ROASTED SWEET POTATOES. Heat oven to 450 degrees. Peel 3 (8-ounce) sweet potatoes; cut into 8 wedges and halve crosswise. Toss with a little olive oil; season with coarse salt and pepper. Roast 20 minutes, turn once and bake until brown and tender.

Serve with BAKED VIDALIA ONIONS. Trim tops and bottoms, leaving enough of the roots to hold onions together; cut an "X" in center of tops. Cover and microwave on high (100 percent power), 6 minutes per pound. Let stand 3 minutes. Drizzle with butter and serve.

Add DINNER ROLLS. For dessert, top ANGEL FOOD CAKE with PINEAPPLE SHERBET.

Plan

Save enough cake for Monday.

Shopping List

flour, apple, apple juice, raisins, brown sugar, cinnamon, boneless fully cooked ham, whole cloves, sweet potatoes to roast, olive oil, coarse salt, pepper, Vidalia onions, butter, dinner rolls, angel food cake, pineapple sherbet.

Monday: Family/Memorial Day

Celebrate Memorial Day and start the official grilling season with your own GRILLED STEAK. CORN-ON-THE-COB and deli COLESLAW will make this a "here comes summer" meal.

For dessert, top the leftover CAKE with BLUEBERRIES AND STRAWBERRIES for a red-white-and-blue kind of day.

Plan

Save enough coleslaw for Tuesday.

Shopping List

steaks to grill, corn-on-the-cob, deli coleslaw, blueberries, strawberries.

Tuesday: Express

Buy refrigerated or frozen SALMON PATTIES (follow the package directions) for a quick meal. Garnish with low-fat TARTAR SAUCE. Serve with frozen OVEN FRIES, leftover COLESLAW and WHOLE-GRAIN ROLLS alongside. For dessert, scoop fat-free STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Friday.

Shopping List

refrigerated or frozen salmon patties, low-fat tartar sauce, frozen oven fries, whole-grain rolls, fat-free strawberry ice cream.

Wednesday: Budget

"Low price, high flavor" is a good way to describe SPINACH AND BLACK-EYED PEA SALAD. Cook 4 strips of bacon until crisp; crumble. Combine 1 pound fresh spinach leaves, 2 (15-ounce) cans rinsed black-eyed peas, 2 medium tomatoes (cut into wedges) and 1/2 cup thinly sliced red onion; toss with 1/4 cup vinaigrette dressing. Sprinkle with the bacon.

Serve with deli SOUP. Make CORNBREAD from a mix. For dessert, PEANUT BUTTER COOKIES add some interest.

Shopping List

bacon, fresh spinach, canned black-eyed peas, tomatoes, red onion, vinaigrette dressing, any deli soup, cornbread mix, peanut butter cookies.

Thursday: Meatless

Enjoy WHOLE-WHEAT FUSILLI WITH SPICY ESCAROLE, TOMATOES AND OLIVES. Add GARLIC BREAD. For dessert, PEAR HALVES garnished with low-fat ricotta cheese is simple.

Shopping List

escarole, garlic, crushed red pepper, extra-virgin olive oil, cherry tomatoes, kalamata olives or other imported olives, whole-wheat fusilli, pecorino-Romano cheese, garlic bread, pear halves, low-fat ricotta cheese.

Friday: Kids

You don't have to be a kid to enjoy TEX-MEX QUESADILLAS. Heat oven to 400 degrees. Coat 2 rimmed baking sheets with cooking spray. Place 2 fat-free whole-grain tortillas on each sheet. Combine 1 1/4 cups canned, rinsed, reduced-sodium black beans, 1 cup shredded carrots and 1 cup shredded reduced-fat Monterey Jack cheese. Divide the mixture among the tortillas. Press a second tortilla on top of each quesadilla. Bake 10 minutes or until quesadillas are crisp and lightly browned. Carefully turn and bake 5 more minutes. Cut each quesadilla into 4 wedges. Garnish with reduced-fat sour cream and salsa.

Serve with RICE. Add CELERY STICKS to dip into light ranch dressing. Teach the kids how to make their own ICE CREAM SANDWICHES with soft chocolate cookies and leftover ice cream.

Shopping List

cooking spray, fat-free whole-grain tortillas, canned reduced-sodium black beans, carrots, reduced-fat Monterey Jack cheese, reduced-fat sour cream, salsa, rice, celery sticks, light ranch dressing, soft chocolate cookies.

Saturday: Easy Entertaining

Your guests will enjoy GRILLED CHICKEN WITH COUSCOUS AND PEAS.

Serve the pretty dish with a CUCUMBER AND BEET SALAD. Thinly slice a seeded cucumber. Toss with drained pickled beets and low-fat yogurt to coat. Add SOURDOUGH ROLLS.

For dessert, TROPICAL AMBROSIA is heavenly. In a medium serving bowl, toss together 2 1/2 cups fresh pineapple chunks and 1 tablespoon sugar; let stand 5 minutes or until sugar dissolves; stir occasionally. Sprinkle with 1/4 cup sweetened flaked coconut and 1/4 cup chopped macadamia nuts.

Shopping List

apricot or peach preserves, coarse-grain or Dijon mustard, ground ginger, garlic-flavored cooking spray, chicken cutlets, coarse salt, pepper, fat-free chicken broth, frozen petite green peas, couscous, slivered almonds, cucumber, pickled beets, low-fat yogurt, sourdough rolls, fresh pineapple chunks, sugar, sweetened flaked coconut, macadamia nuts.

Sunday: Family

Bake your own TURKEY BREAST today and make or buy GRAVY to spoon over it. Accompany the juicy bird with MASHED POTATO BAKE.

Try CHILLED ASPARAGUS SALAD WITH SHERRY VINAIGRETTE. Fill a bowl with water and ice. Hard-cook 1 egg and mince; set aside. Cut 1 inch from bottoms of 1 pound thin asparagus and peel the lower 2 inches. In a large skillet or saucepan wide enough to hold asparagus, bring 6 cups water to boil; add 1 teaspoon coarse salt. Add asparagus; cook 2 minutes, adjusting heat if necessary. Drain; immediately transfer asparagus to ice bath to chill. Drain well; blot thoroughly with paper towels.

In a large bowl, whisk together 1 1/2 tablespoons sherry vinegar, 2 teaspoons Dijon mustard, 1/8 teaspoon honey and 1 tablespoon minced green onion. Whisking constantly, drizzle in 1 1/2 tablespoons extra-virgin olive oil until thoroughly combined. Season with coarse salt and freshly ground black pepper. Toss the asparagus with the vinaigrette and arrange on platter. Chill 30 minutes to allow asparagus to absorb vinaigrette. Garnish with the minced egg. (Adapted from "The Flexitarian Table," Peter Berley; Houghton Mifflin Harcourt, 2007.)

Add DINNER ROLLS. For dessert, buy or make a BLUEBERRY COBBLER.

Plan

Save enough turkey and cobbler for Monday. Save enough turkey, gravy and potatoes for Tuesday.

Shopping List

turkey breast to bake, homemade or store-bought gravy, cooking spray, Yukon gold and sweet potatoes to mash, 1 percent milk, 1/3 less-fat cream cheese, butter, green onions, coarse salt, pepper, dried thyme, egg, fresh asparagus, sherry vinegar, Dijon mustard, honey, extra-virgin olive oil, dinner rolls, homemade or store-bought blueberry cobbler.

Monday: Heat and Eat

Use your leftovers for TURKEY CORN CHOWDER. Add a SPINACH SALAD and CRACKERS. Top the leftover COBBLER with light whipped cream for a quick dessert.

Plan

Prepare the turkey chowder the day before to allow the flavors to blend.

Shopping List

olive oil, sliced fresh crimini mushrooms, onion, fat-free chicken broth, frozen shoepeg white corn, canned condensed less-fat, less-sodium cream of chicken soup, orzo pasta, dried basil, dried oregano, coarse salt, pepper, 1 percent milk, flour, fresh spinach, crackers, light whipped cream.

Tuesday: Budget

Save some money and make open-face HOT TURKEY SANDWICHES (use whole-grain bread) with the leftover turkey and gravy. On the side, heat the leftover POTATOES and serve them alongside steamed fresh CARROTS tossed with a little orange marmalade. For dessert, PLUMS are easy.

Shopping List

whole-grain bread (for sandwiches), fresh carrots, orange marmalade, plums.

Wednesday: Meatless

You'll enjoy the light flavor of PASTA WITH LEMON CREAM SAUCE. Cook 8 ounces rotini pasta according to directions; drain. Meanwhile, melt 1 teaspoon butter in a large nonstick skillet over medium heat. Add 2 cups fresh asparagus cut into 1-inch pieces, 1 medium chopped zucchini and 2 cloves minced garlic. Cook, stirring frequently, 6 to 8 minutes or until softened. Remove with slotted spoon and add to pasta. In a small saucepan, combine 1/2 cup whole milk and 2 teaspoons finely grated lemon peel; boil 2 to 3 minutes to reduce to about 1/3 cup. Pour sauce over pasta; toss to coat. Season with coarse salt and pepper to taste.

Serve immediately with MIXED GREENS and GARLIC BREAD. For dessert, top BROWNIES with light whipped cream.

Plan

Save enough brownies for Thursday.

Shopping List

rotini, butter, fresh asparagus, fresh zucchini, garlic, whole milk, lemon, coarse salt, pepper, salad greens, garlic bread, brownies, light whipped cream.

Thursday: Express

Make it quick tonight with MEATBALL AND PEPPER SUBS. In a large pan, combine 2 cups marinara sauce with 1 (16-ounce) package frozen bell peppers and bring to boil. Add 1 (12-ounce) package refrigerated, fully cooked Italian turkey meatballs. Cover; simmer 3 to 4 minutes to heat through. Spoon into toasted split club (or sandwich) rolls. Serve with deli CARROT SALAD. Serve the leftover BROWNIES for dessert.

Shopping List

marinara sauce, packaged frozen bell peppers, refrigerated, fully cooked Italian turkey meatballs, club or sandwich rolls, deli carrot salad.

Friday: Kids

Treat the children (and adults) to SALSA CHICKEN. Heat oven to 375 degrees. Divide and sprinkle 4 teaspoons reduced-sodium taco seasoning mix on both sides of 6 boneless, skinless chicken thighs or breast halves. Place chicken in a 7-by-12-inch baking dish coated with cooking spray. Pour 1 cup mild salsa over chicken. Bake 25 to 30 minutes, or until internal temperature of chicken registers 165 degrees. Sprinkle chicken with 1 cup shredded 50 percent reduced-fat cheddar cheese; continue baking 3 to 5 minutes or until cheese melts. Garnish with reduced-fat sour cream.

Serve with packaged YELLOW RICE, GREEN BEANS and fat-free whole-grain flour TORTILLAS. For dessert, toss sliced ORANGES with a little pure vanilla extract.

Shopping List

reduced-sodium taco seasoning mix, boneless, skinless chicken thighs or breast halves, cooking spray, mild salsa, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, packaged yellow rice, green beans, fat-free whole-grain flour tortillas, oranges, pure vanilla extract.

Saturday: Easy Entertaining

Invite your guests for LINGUINE WITH SEA SCALLOPS AND GRAPE TOMATOES. Serve with a BIBB LETTUCE SALAD and BAGUETTES. What dessert could be better than fresh sliced STRAWBERRIES over fat-free VANILLA ICE CREAM, topped with light whipped cream?

Shopping List

linguine, olive oil, garlic, crushed red pepper, sea or bay scallops, grape tomatoes, freshly ground black pepper, coarse salt, fresh parsley, butter, bibb lettuce, baguettes, fresh strawberries, fat-free vanilla ice cream, light whipped cream.

Sunday: Family

What mother wouldn't love your homemade RAINBOW BREAKFAST BENTO BOX made by her little darlings? Add 1 percent milk for the cereal, and serve with crisp bacon and toasted ENGLISH MUFFINS for Mom. Happy Mother's Day to moms everywhere!

Tip

Mother would also like a vase of her favorite flowers.

Shopping List

colorful fruit such as raspberries, blueberries, cherries and kiwifruit, pineapple or apricots, Mom's favorite cereal (such as Special K, Kashi Go Lean or other unsweetened cereal), 1 percent milk, bacon, English muffins.

Monday: Budget

Pasta and tuna are two of the most economical ingredients in the pantry, and PASTA SALAD WITH BLACK OLIVES AND TUNA proves they can be delicious as well. Cook 2 cups (about 8 ounces) rotini (or other short pasta) according to directions; drain well and transfer to a large serving bowl. Toss with 1/2 cup reduced-fat Italian dressing. Stir in 2 cups (about 1 pound) chopped tomatoes, 2 cups salad greens in bite-size pieces, 2 (6-ounce) cans drained and flaked albacore tuna (packed in water) and 1/3 cup sliced black olives. Toss to mix and serve.

Add GARLIC BREAD. Enjoy PEACH COBBLER for dessert.

Shopping List

rotini or other short pasta, reduced-fat Italian dressing, tomatoes, salad greens, canned albacore tuna (packed in water), sliced black olives, garlic bread, peach cobbler.

Tuesday: Express

Try this BEEF GOULASH for an easy dinner. Serve it with a packaged GREEN SALAD and CRUSTY BREAD. All you need are PLUMS for dessert.

Plan

Save enough goulash for Wednesday.

Shopping List

fully cooked boneless beef pot roast with gravy (packaged and refrigerated), olive oil, portobello or crimini mushrooms, onion, cooked, diced and seasoned red potatoes (packaged and refrigerated), lower-sodium beef broth, hot or regular paprika, pepper, packaged green salad, crusty bread, plums.

Wednesday: Heat and Eat

Use Tuesday's leftovers for SPICY BEEF AND BEANS. Prepare 1 (7- to 8 1/2-ounce) package corn muffin mix according to package directions, using the low-fat recipe on package; add 1 teaspoon chili powder to mix and make 6 muffins.

Meanwhile, in a 1 1/2-quart baking dish, combine 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 1 (10-ounce) can chopped tomatoes and green chiles, 1 cup chopped (leftover) cooked beef, 1 (8-ounce) can no-salt-added tomato sauce and 1 more teaspoon chili powder. Cover and microwave 6 to 8 minutes on high (100 percent power) or until heated through; stir twice. Split corn muffins; spoon bean mixture over them and garnish with shredded 50 percent reduced-fat cheddar cheese.

Serve with JICAMA SLAW. Toss packaged coleslaw mix and peeled, chopped jicama with reduced-fat coleslaw dressing. Dessert is leftover warm COBBLER and fat-free VANILLA ICE CREAM.

Plan

Save enough ice cream for Saturday.

Shopping List

packaged corn muffin mix, chili powder, canned reduced-sodium pinto beans, canned chopped tomatoes and green chiles, canned no-salt-added tomato sauce, 50 percent reduced-fat cheddar cheese, packaged coleslaw mix, jicama, reduced-fat coleslaw dressing, fat-free vanilla ice cream.

Thursday: Kids

Call the kids for CUBAN-STYLE HOT DOGS AND BLACK BEANS. Heat undrained canned reduced-sodium black beans and canned diced mild green chiles with a splash of red-wine vinegar and cumin. Add sliced hot dogs; simmer 5 minutes. Serve over instant RICE. (Adults might want a few drops of hot pepper sauce on theirs.)

Serve with CARROT STICKS and SOFT ROLLS. FRESH STRAWBERRIES with light whipped cream make a dandy dessert.

Tip

Check the label and buy the lowest-sodium, lowest-fat hot dogs you can find, such as Applegate.

Shopping List

canned reduced-sodium black beans, canned diced mild green chiles, red wine vinegar, cumin, low-fat, low-sodium hot dogs (such as Applegate), instant rice, hot pepper sauce, carrot sticks, soft rolls, fresh strawberries, light whipped cream.

Friday: Meatless

MEDITERRANEAN COUSCOUS AND BEANS is a quick dinner. Heat 3 cups vegetable broth to boiling. Stir in 2 cups couscous, 1/2 cup raisins, 1/4 teaspoon black pepper, 1/8 teaspoon cayenne pepper, 1 small chopped tomato and 1 (15-ounce) can rinsed reduced-sodium garbanzo beans (chickpeas). Remove from heat; cover and let stand 5 minutes or until liquid is absorbed. Stir gently. Serve immediately and sprinkle each serving with reduced-fat crumbled feta cheese.

Serve with SLICED CUCUMBERS in plain yogurt along with FLATBREAD. Munch on SUGAR COOKIES for dessert.

Shopping List

vegetable broth, couscous, raisins, black pepper, cayenne pepper, tomato, canned reduced-sodium garbanzo beans (chickpeas), reduced-fat crumbled feta cheese, cucumbers, plain yogurt, flatbread, sugar cookies.

Saturday: Easy Entertaining

Broil or grill your own PORK KEBABS for your guests and serve them with CURRIED RICE. Cook rice in fat-free chicken broth and add a pinch of curry. Toss with unsweetened shredded coconut. Add (frozen) CREAMED SPINACH, BIBB LETTUCE and WHOLE-GRAIN ROLLS to round out the meal. For dessert, make LEMON POPPY SEED CAKE and top with leftover ICE CREAM.

Shopping List

pork kebabs, rice, fat-free chicken broth, curry, unsweetened shredded coconut, frozen creamed spinach, bibb lettuce, whole-grain rolls, cooking spray, package lemon cake mix, package instant lemon pudding and pie filling mix, eggs, canola oil, poppy seeds, powdered sugar, lemon, 1 percent milk, butter, yellow food coloring.