Sunday: Family

Make family day special with your GRILLED CHICKEN. Take a trip down memory lane with me and sample RICHMOND POTATO SALAD. It's from a restaurant in a former downtown Richmond, Virginia, department store, where many mothers once shopped.

Serve the combo with COLESLAW and WHOLE-GRAIN ROLLS. Splurge on CHOCOLATE LAYER CAKE and fat-free VANILLA ICE CREAM for dessert.

Plan

Prepare extra chicken and save enough cake for Monday. Save enough potato salad and coleslaw for Tuesday and enough ice cream for Saturday.

Shopping List

chicken to grill, small new potatoes, onion, cucumber, celery, green bell pepper, fresh parsley, French dressing, lemon, low-fat mayonnaise, coarse salt, pepper, coleslaw, whole-grain rolls, chocolate layer cake, fat-free vanilla ice cream.

Monday: Heat and Eat

Make CHICKEN CAESAR SALAD with Sunday's leftover chicken and a packaged Caesar salad. Top the salad with thin strips of the leftover chicken. Serve with BREAD STICKS. For dessert, slice the leftover CAKE and top with fresh STRAWBERRIES.

Shopping List

packaged Caesar salad, bread sticks, fresh strawberries.

Tuesday: Express

Stop off for your favorite BARBECUE (beef, pork or chicken) for a quick meal tonight. Spoon it on WHOLE-GRAIN SANDWICH ROLLS. Serve it with leftover POTATO SALAD and COLESLAW. A couple of fresh PLUMS make good dessert.

Shopping List

any barbecue, whole-grain sandwich rolls, fresh plums.

Wednesday: Budget

Save some money by serving an economical BLT SANDWICH for dinner. Toast whole-grain bread, spread with low-fat mayonnaise and top with slices of bacon, lettuce and tomatoes. Add a DILL PICKLE on the side. Serve with OVEN FRIES (frozen). For dessert, make BANANA PUDDING complete with vanilla wafers and light whipped cream.

Shopping List

whole-grain bread, low-fat mayonnaise, bacon, lettuce, tomatoes, dill pickles, frozen oven fries, banana pudding, vanilla wafers, light whipped cream.

Thursday: Meatless

Keep dinner simple with SUMMER PASTA. On the side, add a LETTUCE WEDGE and top with sliced eggs and crumbled blue cheese. Add GARLIC BREAD.

For dessert, BERRY PARFAITS are pretty and delicious. Layer fresh strawberries, raspberries and blueberries in tall glasses and top with light whipped cream.

Shopping List

angel hair pasta, cornstarch, vegetable broth, dried oregano, garlic, broccoli florets, carrots, onion, tomato, parmesan cheese, lettuce, eggs, crumbled blue cheese, garlic bread, fresh strawberries, raspberries and blueberries, light whipped cream.

Friday: Kids

Celebrate the Fourth of July like kids! Pile (any) BURGERS on the grill and serve them on WHOLE-GRAIN BUNS with all the trimmings such as TOMATOES, LETTUCE, MUSTARD, (low-fat) MAYONNAISE, KETCHUP, ONION and PICKLES. Add BAKED BEANS and deli MACARONI SALAD to the picnic. Let the kids help make the grand finale, PEACH MINI PIES.

Plan

Save enough pies for Saturday.

Shopping List

(any) burgers, whole-grain hamburger buns, tomatoes, lettuce, mustard, low-fat mayonnaise, ketchup, onion, pickles, baked beans, deli macaroni salad, peaches, sugar, cornstarch, ground ginger, lemon, package refrigerated piecrusts, egg.

Saturday: Easy Entertaining

Invite guests for SNAPPER WITH PINEAPPLE SALSA. For the salsa, combine 1 1/2 cups coarsely chopped fresh pineapple, 1 1/2 tablespoons fresh lime juice, 1 tablespoon minced red onion, 1 tablespoon chopped fresh cilantro, 1 tablespoon tequila (if desired) and 1 teaspoon seeded and minced jalapeno pepper. Mix well. Heat oven to 450 degrees. Brush 4 (4- to 6-ounce) snapper fillets with canola oil. Add coarse salt and pepper to taste. Bake about 10 minutes (according to thickness) or until opaque throughout, turning halfway through cooking time. Serve with salsa.

Add packaged YELLOW RICE, steamed FRESH ZUCCHINI, a RED-TIP LETTUCE SALAD and BAGUETTES. For dessert, top leftover PEACH PIES with leftover ICE CREAM.

Shopping List

fresh pineapple, limes, red onion, fresh cilantro, tequila (if desired), jalapeno pepper, snapper fillets, canola oil, coarse salt, pepper, packaged yellow rice, fresh zucchini, red-tip lettuce, baguettes.

Sunday: Family

Enjoy the aroma and flavor of ORANGE-SPICED PORK CHOPS for family day. Add coarse salt and pepper to 6 well-trimmed boneless pork chops (cut 1/2- to 3/4-inch thick). Combine 2 teaspoons ground coriander, 1/2 teaspoon cumin and 1/4 teaspoon garlic powder. Sprinkle over chops. Heat 1 tablespoon canola oil in a large nonstick skillet; cook chops on medium heat about 4 minutes per side or until internal temperature registers 145 degrees. Remove chops to a plate; tent with foil.

Whisk together 3/4 cup orange juice, 1/2 cup fat-free chicken broth, 2 teaspoons cornstarch and additional 1/4 teaspoon coriander. Add to skillet; bring to boil. Reduce heat to low; simmer 1 minute. Spoon sauce over chops. Serve with COUSCOUS on the side.

Add SWEET 'N' SOUR SPINACH SALAD. Whisk red-wine vinaigrette with a pinch of sugar and Dijon mustard to taste in a large bowl. Add fresh spinach leaves, sliced red onion and sliced fresh mushrooms; toss to mix and coat.

Put SOURDOUGH ROLLS in the breadbasket. For dessert, COCONUT CAKE makes everyone happy.

Plan

Prepare 2 extra pork chops for Monday and save enough cake for Wednesday.

Shopping List

coarse salt, pepper, well-trimmed boneless pork chops, ground coriander, cumin, garlic powder, canola oil, orange juice, fat-free chicken broth, cornstarch, couscous, red-wine vinaigrette, sugar, Dijon mustard, fresh spinach leaves, red onion, sliced fresh mushrooms, sourdough rolls, coconut cake.

Monday: Heat and Eat

Start your meal with SPICY GAZPACHO. Mix 2 cups chilled Bloody Mary mix, 2 diced tomatoes, 1/2 cup chopped red bell pepper and 1/2 cup peeled, seeded cucumber.

Follow the soup with ROMAINE SALAD WITH ORANGES AND PORK. Toss torn romaine, orange sections, chopped cooked (leftover) pork chops and toasted pine nuts with light balsamic vinaigrette.

Add CRUSTY BREAD. For dessert, fat-free STRAWBERRY ICE CREAM is cool.

Plan

Save enough ice cream for Friday.

Shopping List

Bloody Mary mix, tomatoes, red bell pepper, cucumber, romaine, oranges, pine nuts, light balsamic vinaigrette, crusty bread, fat-free strawberry ice cream.

Tuesday: Budget

RANGE-TOP CHICKEN, MACARONI AND CHEESE will hold down food costs and impress your taste buds all at the same time. Serve with MIXED GREENS SALAD. Add GARLIC BREAD. Dessert is simply FRESH PINEAPPLE.

Plan

Save enough pineapple for Wednesday.

Shopping List

multigrain or regular elbow macaroni, canola oil, boneless, skinless chicken breast, onion, packaged light semisoft cheese with garlic and herb, 1 percent milk, flour, 50 percent reduced-fat cheddar cheese, fresh baby spinach, cherry tomatoes, salad greens, garlic bread, fresh pineapple.

Wednesday: Meatless

Skip meat and make GRILLED TOMATO AND BRIE SANDWICHES on dense white bread. Add a SPINACH SALAD. Top leftover CAKE with leftover PINEAPPLE for a quick dessert.

Shopping List

tomatoes, brie cheese, dense white bread, fresh spinach.

Thursday: Kids

Introduce the kids to the fun of stir-frying with this easy BEEF STIR-FRY. Serve the beef-vegetable combo with RICE. Add BREAD STICKS. For dessert, teach the kids to make DOUBLE-BERRY BANANA SMOOTHIES. In a blender, combine 8 ounces low-fat raspberry yogurt, 1 medium peeled and sliced banana, 1/2 cup fresh or frozen blueberries and 1 cup ice cubes; cover. Blend on high speed 1 minute or until smooth.

Plan

Prepare enough rice for Saturday.

Shopping List

beef top round or boneless top sirloin, stir-fry sauce, seasoned oil (such as sesame oil or chili oil), packaged fresh stir-fry vegetable blend or packaged frozen stir-fry vegetable mixture, rice, bread sticks, low-fat raspberry yogurt, banana, fresh or frozen blueberries.

Friday: Express

Make it fast tonight with PASTA PRESTO. Toss hot cooked spaghetti with drained, water-packed albacore tuna, chopped tomatoes, sliced green onions and a little olive oil. Season to taste with coarse salt and pepper.

Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Cool off with leftover ICE CREAM for dessert.

Shopping List

spaghetti, canned water-packed albacore tuna, tomatoes, green onions, olive oil, coarse salt, pepper, packaged salad greens, whole-grain rolls.

Saturday: Easy Entertaining

You won't have leftovers when you serve CREAMY CORIANDER CHICKEN to your lucky guests. Serve it with leftover RICE and FRESH GREEN BEANS. Add a BIBB LETTUCE SALAD and CRUSTY ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

ground coriander, garlic powder, coarse salt, turmeric, cornstarch, chicken cutlets or tenders, butter, fat-free chicken broth, dry white wine, fresh cilantro, half-and-half, fresh green beans, bibb lettuce, crusty rolls, fruit tarts.

Sunday: Family

Let your All-American Dad show off his grilling skills with ALL-AMERICAN BURGERS with all the trimmings. Add CORN-ON-THE-COB to the menu.

Serve with CITRUSY BLACK BEAN SALAD alongside. In a medium bowl, combine 1 (15-ounce) can rinsed reduced-sodium black beans, 1 large, peeled orange cut into 1/2-inch pieces, 1/3 cup thinly sliced green onions, 1/4 cup fresh lime juice and 2 tablespoons canola oil. Mix gently.

For dessert, present Dad with your BROWNIES and a scoop of fat-free VANILLA ICE CREAM on the side.

Plan

Cook 2 extra burgers and save enough brownies for Monday. Save enough ice cream for Tuesday.

Shopping List

95 percent lean ground beef, ketchup, dry steak seasoning (such as Grill Mates or another brand), Worcestershire sauce, 50 percent reduced-fat cheddar cheese, whole-grain hamburger buns, bacon, low-fat mayonnaise, spicy mustard, tomatoes, lettuce, onions, corn-on-the-cob, canned reduced-sodium black beans, orange, green onions, limes, canola oil, brownies, fat-free vanilla ice cream.

Monday: Heat and Eat

Make BEEF ROLL-UPS for a quick meal. Crumble and heat the leftover burgers. In a medium bowl, mix the crumbled burgers, 3 cups torn fresh spinach leaves, 1 cup shredded 50 percent reduced-fat jalapeno cheese, 1/2 medium red bell pepper cut into strips, 1/4 cup sliced green onions and 1/4 cup chopped fresh cilantro. Place 4 (7- to 8-inch) fat-free flour tortillas on a square of waxed paper. Divide beef/spinach mixture and spoon down center of each tortilla. Microwave each for 30 seconds on high (100 percent power). Roll; cut crosswise into quarters. Serve hot and add RICE on the side. Bite into the leftover BROWNIES for dessert.

Shopping List

fresh spinach, 50 percent reduced-fat jalapeno cheese, red bell pepper, green onions, fresh cilantro, fat-free flour tortillas, rice.

Tuesday: Meatless

Start your no-meat meal with MINESTRONE soup. Follow the soup with TEX-MEX SALAD. Add CRACKERS. For dessert, top leftover ICE CREAM with BUTTERSCOTCH SAUCE.

Shopping List

minestrone soup, reduced-sodium pinto beans, reduced-sodium garbanzo beans (chickpeas), orange, yellow bell pepper, fresh cilantro, bottled orange or regular vinaigrette, chili powder, radishes, avocado, eggs, crackers, butterscotch sauce.

Wednesday: Express

Buy ROASTED CHICKEN from the deli along with TABBOULEH and some CARROT SALAD. Add FLATBREAD to your meal. Pick up some BANANA PUDDING for a homey dessert.

Shopping List

deli roasted chicken, deli tabbouleh, deli carrot salad, flatbread, banana pudding.

Thursday: Budget

Be budget-wise and try flavorful TURKEY CHILI to up your vegetables, fiber, folate, potassium and vitamin C. Serve the nutrition-packed dish with BROWN RICE, a LETTUCE WEDGE and CORNBREAD (from a mix). FRESH STRAWBERRIES with light whipped cream make a great dessert.

Plan

Save enough chili for Friday.

Shopping List

canola oil, ground turkey breast, onion, green bell pepper, chili powder, cumin, garlic powder, black pepper, canned no-salt-added stewed tomatoes, fat-free chicken broth, no-salt-added tomato-vegetable juice (such as V8) or no-salt-added tomato juice, canned reduced-sodium pinto beans, frozen corn, red onion, brown rice, lettuce, cornbread mix, fresh strawberries, light whipped cream.

Friday: Kids

Make TURKEY CHILI TACOS for the kids. Warm the leftover chili and spoon into warmed taco shells. Top with shredded 50 percent reduced-fat cheddar cheese, mild salsa and reduced-fat sour cream. Add vegetarian REFRIED BEANS to the plate. Dip JICAMA STICKS into ranch dressing for some crunch. All kids, young and old, like Popsicles for dessert.

Shopping List

taco shells, 50 percent reduced-fat cheddar cheese, mild salsa, reduced-fat sour cream, vegetarian refried beans, jicama sticks, ranch dressing, Popsicles.

Saturday: Easy Entertaining

Treat guests to FLOUNDER WITH ASIAN GLAZE and enjoy the zesty flavor. Heat broiler. Coat one side of 4 (6-ounce) flounder fillets with cooking spray. Place coated-side down on rack in broiler pan. Combine 1/4 cup low-fat mayonnaise, 1 tablespoon reduced-sodium soy sauce, 2 teaspoons grated, peeled fresh ginger, and 1 seeded, minced fresh jalapeno pepper. Spread mixture over flounder; broil 4 minutes or until mayonnaise mixture is lightly browned and fish is opaque throughout.

Serve with RICE and steamed FRESH ASPARAGUS. Add a BOSTON LETTUCE SALAD and BAGUETTES. For dessert, buy a CHEESECAKE and top it with fresh BLUEBERRIES.

Shopping List

flounder fillets, cooking spray, low-fat mayonnaise, reduced-sodium soy sauce, fresh ginger, fresh jalapeno pepper, rice, fresh asparagus, Boston lettuce, baguettes, cheesecake, fresh blueberries.