Sunday: Family

Prepare your own BAKED HAM for the family today. Alongside, serve COUSCOUS SALAD WITH DRIED CHERRIES. Add steamed fresh GREEN BEANS and DINNER ROLLS. Buy a DEEP-DISH APPLE PIE for dessert.

Plan

Save enough ham and pie for Monday.

Shopping List

ham to bake, fat-free chicken broth, couscous, dried tart cherries, carrots, cucumber, green onions, pine nuts, balsamic vinegar, olive oil, Dijon mustard, coarse salt, pepper, salad greens, fresh green beans, dinner rolls, deep-dish apple pie.

Monday: Heat and Eat

With Sunday's leftover ham, make HAM AND THREE-BEAN SALAD. Add CRUSTY BREAD and, of course, leftover PIE.

Shopping List

fresh sliced mushrooms, jar roasted red peppers, canned reduced-sodium cannellini beans, canned reduced-sodium kidney beans, canned reduced-sodium black beans, celery, parmesan cheese, reduced-fat Italian dressing, parsley, salad greens, crusty bread.

Tuesday: Express

Decrease your food expenditures and your calories with this OPEN-FACE TURKEY REUBEN SANDWICH. Heat oven to 350 degrees. Make a lighter Russian dressing by combining 1/4 cup low-fat mayonnaise, 1 1/2 tablespoons ketchup and 1 tablespoon sweet pickle relish; mix well. Rinse and squeeze dry 1 cup refrigerated sauerkraut. Toss together the dressing and sauerkraut in a medium bowl. Arrange 4 slices rye bread on a rimmed baking pan. On each slice, layer 1 thin slice Swiss cheese (cut to fit bread), 2 thin slices deli turkey, 1/2 cup sauerkraut mixture and 1 more slice of Swiss cheese. Bake 2 minutes or until the cheese melts.

Serve with OVEN FRIES (frozen) and DILL PICKLES. Add SLICED CANTALOUPE for dessert.

Shopping List

low-fat mayonnaise, ketchup, sweet pickle relish, refrigerated sauerkraut, rye bread, sliced Swiss cheese, sliced deli turkey, frozen oven fries, dill pickles, cantaloupe.

Wednesday: Budget

Save some money and time and serve ITALIAN CHICKEN WITH NOODLES. Sprinkle 1 1/2 pounds boneless, skinless chicken thighs with 2 teaspoons dried thyme and 2 teaspoons dried oregano. In a 4-quart or larger slow cooker, add 1 (14-ounce) can fat-free chicken broth, 1 (14.5-ounce) can no-salt-added undrained diced tomatoes, 1 1/2 cups thinly sliced carrots and 1 large thinly sliced onion (separated into rings). Top with chicken; cover. Cook 7 hours on low.

Stir in 3 cups uncooked no-yolk egg noodles and 3/4 cup frozen peas. Cover; cook 15 more minutes on high or just until the noodles are tender.

Add a LETTUCE WEDGE and GARLIC BREAD. Fresh PINEAPPLE is dessert.

Shopping List

boneless, skinless chicken thighs, dried thyme, dried oregano, canned fat-free chicken broth, canned no-salt-added diced tomatoes, carrots, onion, no-yolk egg noodles, frozen peas, lettuce, garlic bread, pineapple.

Thursday: Meatless

PIMENTO CHEESE SANDWICHES have always been high on my list of favorites. I look for the refrigerated low-fat version of the cheese (or you can make your own). Add some seeded, chopped jalapeno peppers to the cheese, fill the sandwich with lots of lettuce and tomato slices, and eat it on whole-grain bread or toast.

You can add baked POTATO CHIPS and SWEET PICKLES on the side. Serve with your favorite deli SOUP. Add STRAWBERRIES for dessert.

Shopping List

refrigerated low-fat pimento cheese, jalapeno peppers, lettuce, tomatoes, whole-grain bread, baked potato chips, sweet pickles, any deli soup, fresh strawberries.

Friday: Kids

TACO CASSEROLE is kind to your budget and nice to your taste buds. Heat oven to 400 degrees. Brown 1 1/2 pounds lean ground beef in a large nonstick skillet on medium-high; drain. Stir in 1 (1.25-once) package less-sodium taco seasoning mix, 1 (16-ounce) can reduced-sodium rinsed pinto beans, 1 (8-ounce) can no-salt-added tomato sauce and 1 (11-ounce) can drained Mexican-style rinsed corn. Bring to boil; Reduce heat to low; simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup reduced-fat shredded cheddar cheese and 1 cup coarsely crushed tortilla chips. Bake 5 to 10 minutes or until cheese melts.

Serve with shredded lettuce, diced tomatoes, diced avocado and reduced-fat sour cream.

Instant VANILLA PUDDING made with 1 percent milk makes dessert easy.

Shopping List

lean ground beef, packaged less-sodium taco seasoning mix, canned reduced-sodium pinto beans, canned no-salt-added tomato sauce, canned Mexican-style corn, reduced-fat cheddar cheese, tortilla chips, lettuce, tomatoes, avocado, reduced-fat sour cream, instant vanilla pudding, 1 percent milk.

Saturday: Easy Entertaining

PAN-ROASTED CHICKEN BREASTS WITH ROASTED TOMATOES AND WHITE BEANS was a big hit with our guests. Add a ROMAINE SALAD and SOURDOUGH BREAD. LIME SHERBET and BUTTER COOKIES are a refreshing dessert.

Shopping List

extra-virgin olive oil, skin-on, bone-in chicken breasts, cherry tomatoes, garlic, coarse salt, pepper, dried rosemary, any canned reduced-sodium white beans, romaine, sourdough bread, lime sherbet, butter cookies.

Sunday: Family

Take the family's taste buds on a special trip with MOROCCAN-SPICED LAMB WITH COUSCOUS.

On the side, try BAKED ONIONS. Peel 4 medium Vidalia onions (or other sweet onions), leaving root end intact. Trim top third of each onion and reserve for another use. Arrange onions in an 8-by-8-inch baking dish. Cover and microwave on high (100 percent power) 1 1/2 minutes to 2 1/2 minutes per onion or until softened. Let stand 3 minutes, covered. Heat broiler.

Meanwhile, combine 1/2 cup reduced-fat crumbled feta cheese, 1/4 cup dry bread crumbs, 1/2 teaspoon fresh thyme leaves or 1/8 teaspoon dried thyme, and black pepper to taste; blend. Gently pat mixture evenly onto onions. Broil about 1 minute or until cheese mixture begins to brown; serve.

Add a ROMAINE SALAD and FLATBREAD. For dessert, buy a BLUEBERRY PIE.

Plan

Save enough lamb and vegetables, couscous and pie for Monday.

Shopping List

canola oil, lamb shoulder, onions, garlic, cumin, ginger, cinnamon, turmeric, cayenne pepper, carrots, zucchini, canned reduced-sodium chickpeas, prunes, couscous, Vidalia onions or other sweet onions, reduced-fat crumbled feta cheese, dry bread crumbs, fresh or dried thyme, black pepper, romaine, flatbread, blueberry pie.

Monday: Heat and Eat

Make STUFFED PITAS from Sunday's leftovers. Chop the lamb and vegetables, drain the broth, and heat along with the leftover couscous. Stuff whole-grain pitas with the mixture.

Serve with CUCUMBER SPEARS and TOMATO WEDGES. Slice the leftover PIE for dessert.

Shopping List

whole-grain pitas, cucumbers, tomatoes.

Tuesday: Meatless

There will be no complaints with no-meat VEGETABLE QUINOA for dinner tonight. Add a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Serve FRESH STRAWBERRIES over fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

packaged quinoa, extra-virgin olive oil, sweet onions, fresh banana chili peppers (or other yellow peppers), red bell pepper, carrot, zucchini, yellow squash, garlic, coarse salt, black pepper, mixed greens, whole-grain rolls, fresh strawberries, fat-free vanilla ice cream.

Wednesday: Kids

Teach the kids the alphabet with A-B-C SOUP. In a large pot, heat 1 tablespoon canola oil on medium-high. Add 2 cups mixed fresh vegetables, such as sliced zucchini, carrots, green peas and celery. Cook uncovered about 10 minutes; stir occasionally. Remove half the vegetables; set aside. Add 2 (14-ounce) cans fat-free chicken broth to remaining vegetables in pot. Bring to boil. Stir in 1 (15-ounce) can rinsed reduced-sodium white beans and 1/2 cup alphabet-shaped pasta. Return to boiling; reduce heat to low. Simmer, covered, 10 minutes or until pasta is tender. Stir in 2 tablespoons fresh oregano leaves. Ladle into 4 bowls; add reserved vegetables.

Serve with one of the kids' all-time favorites, PEANUT BUTTER SANDWICHES on whole-grain bread. Add a CHOPPED LETTUCE SALAD. A bowl of fresh BLUEBERRIES with a dollop of light whipped cream is dessert.

Shopping List

canola oil, fresh vegetables such as zucchini, carrots, green peas and celery, fat-free chicken broth, canned reduced-sodium white beans, alphabet-shaped pasta, fresh oregano, peanut butter, whole-grain bread, lettuce, fresh blueberries, light whipped cream.

Thursday: Express

CHICKEN SALAD from the deli, with added grape halves and sliced almonds, makes a good entree. Pretty it up and place it on a bed of salad greens. Pick up some DEVILED EGGS to boost the protein and add BREAD STICKS. For dessert, leftover ICE CREAM sure looks good.

Shopping List

deli chicken salad, grapes, sliced almonds, salad greens, deviled eggs, bread sticks.

Friday: Budget

We sure didn't mind saving money with SALAD NICOISE WITH ROASTED MUSHROOMS, a new version of the standard. Serve with FRENCH ONION SOUP and BAGUETTES. Enjoy FRESH PEACHES for dessert.

Shopping List

fresh white mushrooms, cooking spray, olive oil, frozen whole green beans, salad greens, kalamata olives or other black olives, tomatoes, eggs, canned water-packed albacore tuna, red potatoes, coarse salt, pepper, light vinaigrette dressing, French onion soup, baguettes, fresh peaches.

Saturday: Easy Entertaining

Serve your guests ITALIAN BAKED COD WITH POTATOES AND TOMATOES. Heat oven to 350 degrees. Thinly slice some potatoes and onions and place in a baking dish coated with cooking spray. Top with cod fillets and canned diced Italian tomatoes. Cover with foil and bake 20 to 30 minutes, until potatoes are tender and fish is opaque.

Serve with ITALIAN GREEN BEANS and GARLIC BREAD.

Wow your guests with CHOCOLATE-DIPPED STRAWBERRIES. Wash and chill 12 large strawberries with caps. Melt 1 cup semisweet chocolate chips. Stir in 1 tablespoon butter. Dip berries into chocolate halfway up sides. Place on foil until set. Serve the strawberries with ALMOND COOKIES.

Shopping List

potatoes, onions, cooking spray, cod fillets, canned diced Italian tomatoes, Italian green beans, garlic bread, strawberries, semisweet chocolate chips, butter, almond cookies.

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.