Sunday: Family

PORK ROAST STUFFED WITH HERBS AND GARLIC is perfect for family day. Serve with BROWN RICE, steamed FRESH ASPARAGUS and BAGUETTES.

For dessert, make SPICED TAPIOCA WITH FRUIT SALSA. Combine 3 cups tapioca pudding, 1/4 teaspoon allspice and 1 tablespoon fresh lime juice. Separately, combine 1 cup fresh diced strawberries, 1 diced kiwifruit, 1/4 teaspoon allspice and 1 teaspoon lime juice; toss to mix. Spoon pudding into 6 stemmed dessert dishes; top with fruit salsa.

Plan

Save enough pork for Monday.

Shopping List

boneless pork loin, garlic, fresh parsley, fresh sage, fresh rosemary, coarse salt, pepper, extra-virgin olive oil, brown rice, fresh asparagus, baguettes, tapioca pudding, allspice, lime, fresh strawberries, kiwifruit.

Monday: Heat and Eat

Use the pork leftovers for PORK SANDWICHES ON RYE BREAD WITH HONEY MUSTARD (add a lettuce leaf). Add BAKED CHIPS and a MIXED GREENS SALAD. Buy a CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough cake for Tuesday.

Shopping List

rye bread, honey mustard, lettuce, baked chips, salad greens, chocolate layer cake.

Tuesday: Meatless

Make SPINACH SOUFFLE PIE for a light dinner on a spring evening. Serve with SUCCOTASH (frozen) and a LETTUCE WEDGE SALAD. Add WHOLE-GRAIN ROLLS. Slice the leftover CHOCOLATE CAKE and top with fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

packaged frozen spinach souffle (such as Stouffer's), reduced-fat ricotta cheese, parmesan cheese, garlic, nutmeg, coarse salt, pepper, frozen deep-dish pie shell, frozen succotash, lettuce, whole-grain rolls, fat-free vanilla ice cream.

Wednesday: Kids

KIDS' CHICKEN CHILI will win them over. Coat a Dutch oven with cooking spray and heat over medium-high. Add 2 pounds boneless, skinless chicken breasts (cut into bite-size pieces), 1 medium finely chopped onion and 2 minced cloves garlic; cook and stir 7 to 9 minutes or until chicken has internal temperature of 165 degrees. Add 2 (14.5-ounce) cans no-salt-added diced tomatoes, 2 cups mild salsa, 2 (15.5-ounce) cans rinsed reduced-sodium kidney beans, 1 (14-ounce) can fat-free chicken broth, 1 (11-ounce) can rinsed no-salt-added corn, 3 tablespoons chili powder and 2 teaspoons cumin; mix well. Bring to a boil. Reduce heat to low; simmer 20 to 25 minutes or until thoroughly heated and flavors are blended, stirring occasionally. Ladle into bowls.

Serve it with baked TORTILLA CHIPS and STUFFED CELERY (with 1/3 less-fat cream cheese) to munch on. Make the kids' favorite FRUIT SMOOTHIE for dessert.

Shopping List

cooking spray, boneless, skinless chicken breasts, onion, garlic, canned no-salt-added diced tomatoes, mild salsa, canned reduced-sodium kidney beans, fat-free chicken broth, canned no-salt-added corn, chili powder, cumin, baked tortilla chips, celery, 1/3 less-fat cream cheese, kids' favorite fruit smoothies.

Thursday: Express

Try a prepared, ready-to-cook/heat brand of MEATLOAF tonight. While you're at it, pick up BAKED STUFFED POTATOES (frozen) and some BROCCOLI SALAD from the deli. Add WHOLE-GRAIN ROLLS. For dessert, drizzle fat-free CHOCOLATE SAUCE over leftover ICE CREAM.

Shopping List

prepared, ready-to-cook/heat meatloaf, frozen baked stuffed potatoes, deli broccoli salad, whole-grain rolls, fat-free chocolate sauce.

Friday: Budget

Make COLOSSAL CLUB SANDWICHES on a minuscule budget. Heat oven to 400 degrees. Slice a 1/2-inch cap off 1 round bread loaf (about 8 inches); hollow out the interior by hand and discard. Spread low-fat mayonnaise on the bottom, sides and cap of bread. Layer with 4 slices each (8 total) deli turkey and cheese and 2 (of 4 total) slices cooked bacon. Top with tomato and red onion slices, any color bell pepper slices and the remaining turkey, cheese and bacon. Press on cap. Wrap in foil. Bake 30 to 35 minutes or until thoroughly heated; slice into wedges.

Serve with STEAK FRIES (frozen) and COLESLAW. Make dessert simple with PEACHES.

Shopping List

round bread loaf, low-fat mayonnaise, deli sliced turkey, deli sliced cheese, bacon, tomatoes, red onion, any color bell peppers, frozen steak fries, coleslaw, peaches.

Saturday: Easy Entertaining

Invite some lucky friends over for CARIBBEAN FISH AND FRESH CORN ROAST. On the side, add a ROMAINE SALAD and CRUSTY ROLLS.

For dessert, CHERRY CHEESECAKE is delicious and light. With electric mixer on high, beat 1 (8-ounce) package softened 1/3 less-fat cream cheese with 1/3 cup sugar until smooth. Gently stir in 1 (8-ounce) container fat-free frozen whipped topping (thawed). Spoon into 1 (6-ounce) reduced-fat graham cracker crumb piecrust (such as Keebler). Refrigerate 3 hours or until set. Spoon canned light cherry pie filling over top of pie. Slice and serve.

Shopping List

limes, canola oil, jerk seasoning, coarse salt, red and/or green bell peppers, halibut or cod, green onions, corn-on-the-cob, romaine, crusty rolls, 1/3 less-fat cream cheese, sugar, fat-free frozen whipped topping, reduced-fat graham cracker crumb piecrust (such as Keebler), canned light cherry pie filling.

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.