Sunday: Family

For family day, roast a large TURKEY BREAST. BAKED RISOTTO WITH ASPARAGUS, SPINACH AND PARMESAN is perfect alongside. Add a MIXED GREENS SALAD and CRUSTY BREAD.

For dessert, CHOCOLATE MALT ICE CREAM CAKE will win many fans. Arrange 4 ice cream sandwiches, long sides touching, on a serving plate. Spread an even layer of light whipped cream over top. Scatter with 1/3 cup chopped malted milk balls. Repeat layers twice, garnishing top with a few whole malt balls. Freeze 6 hours or until firm. Slice and serve.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast, olive oil, onion, arborio rice, fresh spinach, fat-free chicken broth, coarse salt, nutmeg, parmesan cheese, fresh asparagus, salad greens, crusty bread, ice cream sandwiches, light whipped cream, malted milk balls.

Monday: Heat and Eat

Make TURKEY WRAPS with the leftover turkey. For 1 wrap, spread 1 tablespoon reduced-fat cream cheese over half of 1 (9-inch) spinach or tomato-basil flour tortilla. Spread other half with 1 teaspoon Dijon mustard. Top with sliced cooked turkey breast, sliced tomatoes, 1/2 cup chopped lettuce, 2 tablespoons shredded Monterey Jack cheese and some chopped fresh basil. Wrap tightly and cut diagonally.

Serve with deli COLESLAW. Slice the leftover CAKE for dessert.

Shopping List

reduced-fat cream cheese, spinach or tomato-basil flour tortillas, Dijon mustard, tomatoes, lettuce, Monterey Jack cheese, fresh basil, deli coleslaw.

Tuesday: Meatless

Use corn tortillas instead of the traditional pasta, and you have MEXICAN LAYERED LASAGNA. Heat oven to 375 degrees. From 2 (14 1/2-ounce) cans fire-roasted diced tomatoes with green chiles (such as Muir Glen), spoon one-third of tomatoes on bottom of 1 1/2-quart baking dish. Arrange 3 corn tortillas over tomatoes, cutting them to cover bottom. Top with 1/2 cup shredded 50 percent reduced-fat cheddar cheese and one-third of 2 (15-ounce) cans rinsed reduced-sodium black beans. Repeat layers twice. Cover loosely with foil and bake 35 minutes. Remove foil; bake 10 more minutes or until bubbly.

Serve with a SPINACH SALAD. Sliced KIWIFRUIT is dessert.

Shopping List

canned fire-roasted diced tomatoes with green chiles (such as Muir Glen), corn tortillas, 50 percent reduced-fat cheddar cheese, canned reduced-sodium black beans, fresh spinach, kiwifruit.

Wednesday: Budget

You won't take any lip for saving money with SASSY SALMON BURGERS. Top the burgers with sliced avocado, sliced tomato and chopped lettuce and serve on toasted whole-grain hamburger buns. Serve with POTATO WEDGES (frozen). Fresh PINEAPPLE CHUNKS are perfect for dessert.

Shopping List

canned salmon, toasted wheat germ (such as Kretschmer), green onions, eggs, reduced-fat mayonnaise, coarse salt, hot pepper sauce, canola oil, avocado, tomato, lettuce, whole-grain hamburger buns, frozen potato wedges, fresh pineapple.

Thursday: Express

Make it quick tonight with CAJUN SAUSAGE AND RICE. Boil 3 1/2 cups water in a large pan. Add 1 (8-ounce) package red beans and rice mixture (such as Zatarain's); reduce heat, cover and simmer for 10 minutes.

Meanwhile, heat 1 teaspoon canola oil in a large nonstick skillet. Add 2 red or green bell peppers (or one of each) cut into bite-size pieces; cook on medium-high for 5 minutes or until lightly charred in a few places. Add 4 fully cooked, sliced spicy beef sausages (from a 14-ounce package) and cook 3 minutes or until lightly browned. Place mixture on rice; do not stir. Cover and simmer 10 minutes or until rice is tender. Stir to mix; garnish with sliced green onions if desired.

Serve with a GREEN SALAD and CORNBREAD (from a mix). For dessert, try CHUNKY APPLESAUCE.

Shopping List

packaged red beans and rice mixture (such as Zatarain's), canola oil, red or green bell peppers, fully cooked spicy beef sausages, green onions, salad greens, cornbread mix, chunky applesauce.

Friday: Kids

Get the kids ready for Halloween with BLACK BEAN AND PUMPKIN SOUP and GRILLED CHEESE SANDWICHES. Munch on a few BABY CARROTS on the side.

Keep the goblins away with CREEPY CRAWLY SPIDER CUPCAKES. Prepare 1 (2-layer size) package chocolate cake mix according to directions, adding 1 teaspoon vanilla extract. Bake as directed for cupcakes. Frost cupcakes with 1 (16-ounce) container prepared chocolate frosting, mounding frosting in center to create dome shape. Sprinkle with chocolate sprinkles. Cut string licorice into 2-inch-long strips; use for spider legs. Use frosting to stick candy-coated pieces to the flat side of chocolate chips for eyes. Boo!

Shopping List

canned reduced-sodium black beans, canned no-salt-added diced tomatoes, canola oil, onions, garlic, coarse salt, black pepper, cumin, fat-free chicken broth, canned pumpkin, reduced-fat sour cream, bread and cheese for sandwiches, baby carrots, 2-layer size chocolate cake mix, vanilla extract, prepared chocolate frosting, chocolate sprinkles, string licorice, candy-coated pieces, flat chocolate chips.

Saturday: Easy Entertaining

Prepare STEAK WITH PEPPERCORN WINE SAUCE for your lucky guests. Heat a large heavy skillet coated with cooking spray on medium for 5 minutes. Place 4 beef round or tenderloin steaks (cut 1-inch thick) in skillet and cook 8 to 10 minutes for rare to medium, turning once.

Meanwhile, dissolve 1 1/2 teaspoons cornstarch in 1 cup lower-sodium beef broth in a small pan. Bring to boil and cook 1 minute or until slightly thickened. Stir in 1/8 teaspoon dried thyme and 1 small bay leaf. Reduce heat to medium and cook 5 minutes or until mixture is reduced to 1/2 cup. Stir in 2 tablespoons dry red wine and 1/8 teaspoon crushed peppercorns; cook 3 minutes. Remove bay leaf. Spoon sauce over steaks.

Serve with STEAMED RED POTATOES and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS. Buy a LEMON MERINGUE PIE for dessert.

Shopping List

beef round or tenderloin steaks, cornstarch, lower-sodium beef broth, dried thyme, bay leaf, dry red wine, peppercorns, red potatoes, romaine, whole-grain rolls, lemon meringue pie.

Sunday: Family

The combination of apples and pork is perfect for a fall family dinner, so enjoy these AUTUMN-GLAZED PORK CHOPS. Heat 2 teaspoons canola oil on medium-high in a large nonstick skillet until hot. Brown 6 (3/4-inch) boneless pork loin chops sprinkled with pepper 2 to 3 minutes on each side. Add 1/3 cup apple cider or juice. Cover tightly; cook on low 4 minutes or until internal temperature is 145 degrees. Let stand 3 minutes.

Meanwhile, combine 2/3 cup whole-berry cranberry sauce, 2 tablespoons each honey and frozen orange juice concentrate, and 1/4 teaspoon each ground ginger and nutmeg. Pour over chops; continue to cook 1 to 2 minutes or until heated through.

Add your RICE PILAF, GREEN BEANS, deli COLESLAW and BISCUITS to your meal. Buy a CHOCOLATE LAYER CAKE for dessert and skip most of the icing.

Tip

Cook chops in two batches if necessary.

Plan

Save two pork chops for Monday; save enough coleslaw and cake for Tuesday, and some green beans for Wednesday.

Shopping List

canola oil, boneless pork loin chops, pepper, apple cider or juice, canned whole-berry cranberry sauce, honey, frozen orange juice concentrate, ground ginger, nutmeg, rice pilaf, green beans, deli coleslaw, biscuits, chocolate layer cake.

Monday: Heat and Eat

Use the leftovers for SAUERKRAUT WITH PORK AND APPLES. Rinse and drain 4 cups refrigerated sauerkraut; place in microwave container. Chop leftover cooked pork chops; add chops and 1/2 sliced apple to kraut and mix. Cover and microwave on medium (50 percent power) 10 minutes or until hot. Stir occasionally. Serve with brown mustard.

On the side, add STEAMED CARROTS and RYE BREAD. For dessert, GINGERSNAPS are easy.

Shopping List

refrigerated sauerkraut, apple, brown mustard, carrots, rye bread, gingersnaps.

Tuesday: Express

Dinner will be quick tonight because you're having CHICKEN FAJITAS. In a large skillet, heat 1 tablespoon canola oil over medium-high and cook 1 (16-ounce) package frozen bell pepper stir-fry mix (partially thawed) for 1 minute. Add 1 (8- to 10-ounce) package cooked, sliced chicken breast and 1/3 cup stir-fry sauce; cook 3 minutes. Spoon into 4 large, heated fat-free flour tortillas, roll and eat.

Serve with canned reduced-sodium BLACK BEANS and leftover COLESLAW. Dessert is leftover CAKE.

Shopping List

canola oil, frozen bell pepper stir-fry mix, packaged cooked, sliced chicken breast, stir-fry sauce, large fat-free flour tortillas, canned reduced-sodium black beans.

Wednesday: Kids

Make kids' night steak night with this economical SWISS STEAK. Nothing is better with steak than your MASHED POTATOES and some frozen PEAS. Add a few CELERY STICKS to munch on and SOFT ROLLS, too. Dessert is fresh PINEAPPLE.

Shopping List

canola oil, flour, coarse salt, pepper, cube (or minute) steaks, canned Italian-style stewed tomatoes, Worcestershire sauce, fresh parsley, green bell pepper, potatoes to mash, frozen peas, celery sticks, soft rolls, fresh pineapple.

Thursday: Meatless

Call it comfort food or call it delicious, THREE-CHEESE PASTA is both. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Make dessert light with PEARS.

Shopping List

cooking spray, penne, rigatoni or ziti pasta, red bell pepper, green onions, butter, flour, coarse salt, white or black pepper, skim milk, 50 percent reduced-fat cheddar cheese, reduced-fat Swiss cheese, Monterey Jack cheese, fresh spinach, whole-grain rolls, pears.

Friday: Budget

Save some money with CHICKEN-ONION BURGERS. Mix together 2 pounds ground chicken, 1 envelope dehydrated onion soup mix and 1/2 cup water. Form into 8 patties. Grill or broil 6 minutes on each side or until cooked through (165 degrees). Serve on sesame seed buns spread with low-fat mayonnaise and top with lettuce. Add TOMATO SOUP and deli CARROT SALAD. TAPIOCA PUDDING is your dessert.

Shopping List

ground chicken, dehydrated onion soup mix, sesame seed buns, low-fat mayonnaise, lettuce, tomato soup, deli carrot salad, tapioca pudding.

Saturday: Easy Entertaining

Entertain your guests with SHRIMP CREOLE tonight. Add a MIXED GREENS SALAD and BAGUETTES.

This FRUIT PARFAIT is as pretty as it is delicious. Drain 2 1/2 cups fat-free vanilla yogurt in a white paper towel-lined strainer set over a bowl for 2 hours. Place the solids in a bowl and discard the liquid. Stir 5 tablespoons apricot spreadable fruit (such as Polaner) into the solids. Place half the yogurt mixture in 4 stemmed dessert dishes. Top with light whipped cream. Mix together 1 peeled chopped apple and 1 chopped pear; spoon half the mixture into the 4 dishes on top of whipped cream. Sprinkle each dish with 1 1/2 teaspoons chopped walnuts. Repeat layers once. Garnish with more whipped cream and walnuts.

Shopping List

cooking spray, rice, canned diced tomatoes with garlic and onion, green bell pepper, celery, onion, light or low-sodium Creole seasoning (such as Tony Chachere), light-brown sugar, dried oregano, medium raw shrimp, salad greens, baguettes, fat-free vanilla yogurt, apricot spreadable fruit, light whipped cream, apple, pear, walnuts.

Sunday: Family

Enjoy family day with GRILLED MARINATED STEAK. Serve with BAKED POTATOES topped with reduced-fat sour cream. Add steamed FRESH BROCCOLI and WHOLE-GRAIN BREAD. Sweeten the ending with COCONUT CREAM PIE for dessert.

Plan

Save enough steak and pie, and prepare extra potatoes for Monday.

Shopping List

beef top round steak, limes, green onions, canola oil, fresh ginger, garlic, coarse salt, potatoes to bake, reduced-fat sour cream, fresh broccoli, whole-grain bread, coconut cream pie.

Monday: Heat and Eat

Make STEAK SALAD by combining salad greens, tomato wedges, red onion rings and sliced cucumbers. Top the combo with thinly sliced leftover steak. Serve with reduced-fat PEPPERCORN RANCH DRESSING. Cut the leftover baked potatoes into wedges, coat with cooking spray, sprinkle with paprika and bake at 425 degrees or until hot. Add CRUSTY ROLLS. For dessert, enjoy leftover PIE.

Plan

Make Tuesday's soup today if time permits.

Shopping List

salad greens, tomatoes, red onion, cucumber, reduced-fat peppercorn ranch dressing, cooking spray, paprika, crusty rolls.

Tuesday: Budget

We're always ready for a tasty and inexpensive bowl of SPLIT PEA SOUP. In a Dutch oven, combine 1 pound dried split peas, 2 cups chopped fresh carrots, 2 cups chopped onions, 1 teaspoon dried thyme, 1/4 teaspoon coarse salt and 2 1/2 quarts water. Bring to boil on medium-high; reduce heat to low and simmer for 1 hour or until vegetables are tender. Stir in 8 ounces sliced, reduced-fat turkey kielbasa; heat through.

Serve with GRILLED CHEESE SANDWICHES and a SPINACH SALAD. FRESH PINEAPPLE is your dessert.

Shopping List

dried split peas, fresh carrots, onions, dried thyme, coarse salt, reduced-fat turkey kielbasa, bread, 50 percent reduced-fat cheddar cheese, fresh spinach, fresh pineapple.

Wednesday: Kids

Make kid-friendly TURKEY ENCHILADA GRANDE and expect to hear the bravos. Add RICE and SLICED AVOCADO to the plate.

Help the kids make SUPER SMOOTHIES for dessert. In a blender, combine 1/4 cup Nutella, 1 cup low-fat vanilla yogurt, 1/2 cup skim milk, 1 cup any mixed frozen fruit and 1 small banana; blend 2 minutes or until smooth. Garnish with light whipped cream.

Shopping List

canola oil, ground turkey breast, canned vegetarian refried beans, canned no-salt-added tomato sauce, packet enchilada sauce mix, cooking spray, corn tortillas, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, green onions, rice, avocado, Nutella, low-fat vanilla yogurt, skim milk, any mixed frozen fruit, banana, light whipped cream.

Thursday: Express

Dinner will be on the table in a short time with CHICKEN PANINIS. Slice 4 sub rolls lengthwise; toast open-faced under broiler (or toaster oven) for 1 minute. Spread both sides of rolls with goat cheese (1/4 cup total). Divide and layer with tomato slices (1 large), fresh basil leaves (1 cup), and cooked, sliced chicken breast (from 8- to 10-ounce package). Close rolls. Heat a large nonstick skillet on medium-high and lay one sandwich in pan. Press down with heavyweight 7- or 8-inch pot and grill 3 minutes or until lightly browned. Turn and repeat with other side and the remaining sandwiches.

Serve with BAKED CHIPS and deli COLESLAW. Scoop fat-free STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

sub rolls, goat cheese, tomato, fresh basil, packaged cooked, sliced chicken breast, baked chips, deli coleslaw, fat-free strawberry ice cream.

Friday: Meatless

Try MARINATED "CUTLETS" WITH SPICY SALSA for a no-meat experience. Pour 1/2 cup vinaigrette into resealable plastic bag. Add 1 (9.7-ounce) package frozen (thawed) meat-free, chicken-style cutlets (such as Quorn or another chicken substitute) to bag; turn to coat. Refrigerate 30 minutes; turn occasionally. Heat oven to 400 degrees.

Meanwhile, combine 3 large chopped peaches, 1 small chopped red bell pepper, 2 tablespoons minced red onion, 1 small seeded and chopped jalapeno pepper, grated lime zest (green part only) and juice of one lime. Cover and refrigerate until ready to use. Remove cutlets and lay them in a shallow baking dish coated with cooking spray and baste each one with marinade. Bake 20 to 25 minutes, turning and basting again. Discard marinade. Serve cutlets with salsa spooned over top.

Add LEMON ZINGER RICE (add butter, fresh lemon juice and grated lemon zest to hot cooked rice), SLICED BEETS and WHOLE-GRAIN BREAD. Leftover ICE CREAM is your dessert.

Tip

Look for cutlets in the regular or natural foods frozen section of your supermarket.

Shopping List

vinaigrette, frozen meat-free, chicken-style cutlets (such as Quorn or another chicken substitute), peaches, red bell pepper, red onion, jalapeno pepper, lime, cooking spray, butter, lemon, rice, beets, whole-grain bread.

Saturday: Easy Entertaining

Invite some lucky friends to enjoy GRILLED CHICKEN BREASTS. Top the chicken with FIRE-ROASTED CORN AND CHERRY SALSA. Add COUSCOUS, a BOSTON LETTUCE SALAD and CRUSTY ROLLS. For dessert, buy BROWNIES and top them with light WHIPPED CREAM.

Shopping List

boneless, skinless chicken breast halves, dried tart cherries, fresh corn-on-the-cob, red onion, garlic, cilantro, jalapeno peppers, lemon or lime, coarse salt, couscous, Boston lettuce, crusty rolls, brownies, light whipped cream.