Sunday: Family

Surprise the family with BALSAMIC MARINATED FLANK STEAK. In a resealable plastic bag, combine 1/4 cup balsamic vinegar, 2 tablespoons olive oil, 1 teaspoon dried basil, 1 1/2 teaspoons Dijon mustard, 1 clove minced garlic and 1/2 teaspoon sugar. Add 1 (1 1/2-pound) flank steak; turn to coat. Refrigerate 6 hours to overnight. Remove steak; discard marinade. Grill 11 to 21 minutes for medium-rare to medium, turning several times.

Add CORN-ON-THE-COB, TOMATO WEDGES drizzled with olive oil and chopped fresh basil and WHOLE-GRAIN BREAD. For dessert, make a BROWNIE SUNDAE with brownies topped with fat-free vanilla ice cream. Drizzle chocolate syrup over all.

Plan

Save enough brownies for Monday.

Shopping List

balsamic vinegar, olive oil, dried basil, Dijon mustard, garlic, sugar, flank steak, corn-on-the-cob, tomatoes, fresh basil, whole-grain bread, brownies, fat-free vanilla ice cream, chocolate syrup.

Monday: Meatless

You'll receive plenty of compliments on your no-meat meal with AVOCADO TORTILLA SOUP. In a large pan, combine 3 (14-ounce) cans vegetable broth, 2 (10.75-ounce) cans condensed tomato soup, 1/2 bunch finely chopped cilantro leaves, 3 cloves finely chopped garlic and 1/2 teaspoon pepper. Bring to boil; decrease heat to low and simmer 10 minutes. Cool slightly and puree in batches in a blender. Return to pan; add 1 cubed ripe avocado, reserving 8 cubes for garnish. Ladle into soup bowls and garnish with reserved avocado and crumbled baked tortilla chips.

Serve the soup with GRILLED CHEESE SANDWICHES and a LETTUCE WEDGE. Leftover BROWNIES are dessert.

Shopping List

vegetable broth, canned condensed tomato soup, cilantro, garlic, pepper, avocado, baked tortilla chips, cheese and bread for grilled cheese sandwiches, lettuce.

Tuesday: Budget

No one will suspect what you've done to make EAT-YOUR-VEGETABLES MEATLOAF super-healthful, but pat yourself on the back for making the meatloaf more nutritious. Serve the vegetable-packed loaf with BAKED POTATOES and GREEN BEANS. Add CRUSTY BREAD. For dessert, ORANGE SHERBET is cool and light.

Plan

Save enough meatloaf and bake extra potatoes for Wednesday. Save enough sherbet for Thursday.

Shopping List

carrots, onion, celery, green bell pepper, garlic, lean ground beef, ground turkey breast, eggs, bread (for crumbs), skim milk, Worcestershire sauce, coarse salt, black pepper, dried thyme, ketchup, potatoes to bake, green beans, crusty bread, orange sherbet.

Wednesday: Heat and Eat

Yesterday's meatloaf is today's MEATLOAF SANDWICHES. Make them on whole-grain bread spread with low-fat mayonnaise and topped with LETTUCE. Cut the leftover potatoes into wedges, coat with cooking spray and bake in a 425-degree oven until hot. Top them with some low-fat sour cream and crumbled bacon, if you like.

Add a SPINACH SALAD. FRESH PEACHES are a good summertime dessert.

Shopping List

whole-grain bread, low-fat mayonnaise, lettuce, cooking spray, low-fat sour cream, bacon if desired, fresh spinach, fresh peaches.

Thursday: Express

Dinner will be quick with COUSCOUS WITH GRILLED CHICKEN. Prepare any packaged plain couscous mix. Stir in chopped fresh tomatoes, sliced green onions and a light vinaigrette dressing. Spoon onto a platter. Top with refrigerated grilled chicken. Garnish with chopped pistachios or fresh mint leaves.

Serve with sliced CUCUMBERS in plain yogurt. Add FLATBREAD. Leftover SHERBET is dessert.

Shopping List

packaged plain couscous mix, fresh tomatoes, green onions, light vinaigrette, refrigerated grilled chicken, pistachios or fresh mint, cucumbers, plain yogurt, flatbread.

Friday: Kids

Kids of all ages will like MEATBALL STROGANOFF. Serve it over no-yolk NOODLES. Munch on CARROT STICKS on the side. Add SOFT ROLLS. Have some fun and introduce the kids to UNIQ fruit. (It looks like a withered grapefruit and tastes like an orange; peel it, divide into sections and eat.)

Tip

If you can't find uniq fruit, use any fresh fruit.

Shopping List

lean ground beef, bran flakes, lower-sodium beef broth, egg, green onions, garlic powder, black pepper, fresh sliced mushrooms, tomato paste or ketchup, flour, reduced-fat sour cream, no-yolk noodles, carrot sticks, soft rolls, uniq fruit.

Saturday: Easy Entertaining

Treat your guests to CHICKEN WITH OLIVES AND CAPERS. Serve with MASHED POTATOES to catch the juices, along with YELLOW SQUASH. Add SOURDOUGH ROLLS. For dessert, dust purchased MADELEINES with powdered sugar and serve them with sliced FRESH STRAWBERRIES.

Shopping List

bone-in, skin-on chicken thighs, lemons, mixed pitted olives, capers, olive oil, coarse salt, pepper, potatoes to mash, yellow squash, sourdough rolls, purchased madeleines, powdered sugar, fresh strawberries.

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.