Sunday: Family

Prepare your own juicy ROAST CHICKEN today using a 5- to 7-pound roaster. Pair it with BAKED SQUASH AND RICE AU GRATIN. Serve with a SPINACH SALAD and CRUSTY BREAD. Drizzle chocolate sauce over POUNDCAKE for dessert.

Plan

Save enough chicken and chocolate sauce for Monday; save enough baked squash for Tuesday and enough poundcake for Saturday (you can freeze it).

Shopping List

chicken (to roast), cooking spray, onion, summer squash (zucchini and yellow), unsalted chicken broth, rice, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, parmesan cheese, Italian-seasoned bread crumbs, coarse salt, pepper, eggs, fresh spinach, crusty bread, chocolate sauce, poundcake.

Monday: Heat and Eat

Use the leftover chicken in COUSCOUS WITH CHICKEN AND ARTICHOKES for a delicious dinner. Serve with TOMATO BROTH (heat tomato juice with unsalted chicken broth and season to taste) to start the meal. Add SOURDOUGH BREAD. For dessert, top fat-free VANILLA ICE CREAM with leftover chocolate sauce.

Plan

Save enough ice cream for Saturday.

Shopping List

sun-dried tomatoes, unsalted chicken broth, couscous, crumbled reduced-fat feta cheese with basil and tomatoes, fresh flatleaf parsley, jars of marinated artichoke hearts, pepper, tomato juice, sourdough bread, fat-free vanilla ice cream.

Tuesday: Budget

With school starting, saving a few bucks with STUFFED PEPPERS will make everyone happy. Core and halve red or green bell peppers; place in a baking dish cut-side down, cover and microwave 2 minutes on high (100 percent power) per (whole) pepper; drain. Heat the leftover baked squash and rice separately (microwave about 1 minute per cup on high). Heat broiler. Stuff peppers with squash mixture, sprinkle with parmesan cheese and broil until cheese melts.

Serve with HASH-BROWNED POTATOES (frozen), a LETTUCE WEDGE WITH HARD-COOKED EGG SLICES and WHOLE-GRAIN ROLLS. PEACHES are an easy dessert.

Shopping List

red or green bell peppers, parmesan cheese, frozen hash-browned potatoes, lettuce, eggs, whole-grain rolls, peaches.

Wednesday: Express

You can get TORTELLINI WITH SPINACH on the table in a hurry. Cook 1 (9-ounce) package refrigerated three-cheese tortellini according to package directions.

Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet on medium-high. Add 4 minced garlic cloves and 1/2 teaspoon crushed red pepper; cook 30 seconds. Add 2 cups grape tomatoes (halved), 1/4 cup unsalted chicken broth, 1 tablespoon chopped fresh basil, 1/4 teaspoon coarse salt and 1 (6-ounce) package fresh baby spinach. Cook 2 minutes or until spinach wilts. Stir in tortellini; cook 1 minute. Serve and sprinkle with 2 tablespoons toasted pine nuts if desired.

Add a packaged GREEN SALAD, ITALIAN BREAD and FRESH PLUMS for dessert.

Tip

Toast pine nuts on a baking sheet for 5 to 8 minutes at 350 degrees.

Shopping List

refrigerated three-cheese tortellini, canola oil, garlic, crushed red pepper, grape tomatoes, unsalted chicken broth, fresh basil, coarse salt, packaged fresh baby spinach, pine nuts, packaged green salad, Italian bread, fresh plums.

Thursday: Kids

Make the kids happy with BARBECUED TURKEY CHEESEBURGERS. Just brush their favorite barbecue sauce on the burgers, top with sliced cheese and serve on whole-grain hamburger buns. Add OVEN FRIES (frozen) and BABY CARROTS to munch on.

Teach them math while they help you prepare TRIPLE-BERRY BANANA SMOOTHIES. In blender, cover and blend 3/4 cup frozen mixed strawberries, blackberries and blueberries (from a 10-ounce bag), 1 cup sliced banana, 1/2 cup skim milk and 1 (6-ounce) container vanilla yogurt on high 1 minute or until smooth (for 2 servings).

Shopping List

any barbecue sauce, ground turkey burgers, any cheese slices, whole-grain hamburger buns, frozen oven fries, baby carrots, frozen mixed strawberries, blackberries and blueberries, banana, skim milk, vanilla yogurt.

Friday: Meatless

Make no-meat-night a favorite with POLENTA WITH GRILLED VEGETABLE SAUCE. Prepare your own or buy GRILLED VEGETABLES. Dice the vegetables and stir them into heated marinara sauce. Spoon over slices of heated prepared polenta (follow package directions). Sprinkle with freshly grated parmesan cheese. Add a CAESAR SALAD and GARLIC BREAD. PEARS are always good for dessert.

Shopping List

prepare or buy grilled vegetables, marinara sauce, prepared polenta, parmesan cheese, Caesar salad, garlic bread, pears.

Saturday: Easy Entertaining

Invite friends for SMOKY PORK KEBABS. Combine 1/3 cup smoky barbecue sauce, 1/3 cup orange marmalade and 2 teaspoons prepared horseradish in a shallow dish. Add 1 pound well-trimmed pork tenderloin (cut into 3/4-inch cubes); turn to coat completely. Cover; marinate in refrigerator 30 minutes. Thread pork onto 4 metal skewers; place on grill and brush with marinade. Discard marinade. Grill kebabs over medium-hot coals 10 to 12 minutes; turn frequently.

Serve with RICE, BAKED BEANS, deli COLESLAW and CORNBREAD (from a mix). Wow your guests with FRESH MANGO SHORTCAKE for dessert.

Shopping List

smoky barbecue sauce, orange marmalade, prepared horseradish, pork tenderloin, rice, baked beans, deli coleslaw, cornbread mix, orange juice, sugar, lemon, ripe mango, chopped macadamia nuts or almonds, fresh mint.

Sunday: Express

Make it a relaxed Sunday and buy a deli MEAT AND CHEESE PLATTER. Serve the variety of sliced meats and cheeses with deli COLESLAW on the side. Add BAKED CHIPS, low-fat MAYONNAISE, MUSTARD, LETTUCE and PICKLES.

Try this SUMMER TOMATO AND ONION SALAD. In a small bowl, combine 2 tablespoons olive oil, 2 tablespoons balsamic vinegar, 1 teaspoon Italian herb seasoning and 1/2 teaspoon sugar; mix to dissolve sugar. On a serving platter, layer 1 medium thinly sliced red onion and 1 pound sliced ripe tomatoes. Drizzle with dressing and 1/3 cup crumbled feta cheese.

Add assorted SANDWICH BREADS. Don't forget deli BROWNIES for dessert.

Plan

Buy enough coleslaw for Monday and enough brownies for Wednesday.

Shopping List

deli meat and cheese platter, deli coleslaw, baked chips, low-fat mayonnaise, mustard, lettuce, pickles, olive oil, balsamic vinegar, Italian herb seasoning, sugar, red onion, tomatoes, feta cheese, assorted sandwich breads, deli brownies.

Monday: Family, Labor Day

You won't overexert yourself on Labor Day if you use your slow cooker for BBQ PULLED PORK and serve it on whole-grain HAMBURGER BUNS. Serve the barbecue with SOUTH-OF-THE-BORDER POTATO SALAD, a favorite at our house. Add leftover COLESLAW.

Celebrate further with BLUE ANGEL CAKE. Split 1 (14-ounce) angel food cake in half horizontally. Place bottom half on cake plate. Combine 1/2 cup any fruit jam or jelly and 1 tablespoon orange juice. Microwave on high (100 percent power) for 45 seconds or until jelly is melted. Fold in 2 cups fresh blueberries. Spread 1 cup frozen fat-free whipped topping (thawed) on bottom layer of cake; spoon about two-thirds of blueberry mixture over topping. Cover with top cake layer. Spread with additional 1/2 cup whipped topping and spoon remaining blueberry mixture over topping. Garnish with fresh blueberries and fresh mint leaves.

Plan

Save enough barbecue, potato salad and cake for Tuesday.

Shopping List

pork loin, slow cooker barbecue pulled pork seasoning (such as McCormick or another brand), ketchup, light brown sugar, cider vinegar, whole-grain hamburger buns, small red potatoes, olive oil, sugar, chili powder, seasoned salt, hot sauce, canned shoepeg corn, fresh carrot, red bell pepper, black olives, red onion, angel food cake, any fruit jam or jelly, orange juice, fresh blueberries, frozen fat-free whipped topping, fresh mint.

Tuesday: Heat and Eat

Use your leftovers for BBQ TACOS. Heat the barbecue and spoon into taco shells; top with jalapeno peppers. Serve with leftover POTATO SALAD, PICKLES and add canned less-sodium vegetarian BAKED BEANS. Slice the leftover CAKE for dessert.

Shopping List

taco shells, jalapeno peppers, pickles, canned less-sodium vegetarian baked beans.

Wednesday: Meatless

Forget meat tonight and enjoy CHILI-WALNUT EGG PUFF. Heat oven to 350 degrees. Coat an 8-by-8-inch baking dish with cooking spray. Pour 1 cup egg substitute and 1 whole egg into large bowl. Over eggs, sift combined 1/4 cup flour and 1/2 teaspoon baking powder. Whisk together until completely blended. Mix in 1 cup fat-free cottage cheese and 1/2 cup shredded 50 percent reduced-fat cheddar cheese, 1/2 cup chopped and toasted walnuts and 1 (4-ounce) can chopped green chilies. Pour into baking dish. Bake about 35 minutes or until puffy and set, and knife inserted near center comes out clean.

Serve with HASH-BROWNED POTATOES (frozen) and add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Sweeten the finish with leftover BROWNIES for dessert.

Shopping List

cooking spray, egg substitute, egg, flour, baking powder, fat-free cottage cheese, 50 percent reduced-fat cheddar cheese, walnuts, canned chopped green chilies, frozen hash-browned potatoes, fresh spinach, whole-grain rolls.

Thursday: Kids

Kids will like the flavors of MEXICAN CHICKEN BAKE. Serve with GUACAMOLE on SHREDDED LETTUCE with reduced-fat SOUR CREAM. How about a fat-free STRAWBERRY ICE CREAM CONE for dessert?

Plan

Save enough ice cream for Saturday.

Shopping List

cooking spray, canola oil, onion, cooked shredded chicken breast, canned chopped green chilies, mild or regular less-sodium taco seasoning mix, corn tortillas, canned reduced-sodium pinto beans, 50 percent reduced-fat cheddar cheese, mild chunky salsa, guacamole, lettuce, reduced-fat sour cream, fat-free strawberry ice cream, ice cream cones.

Friday: Budget

Hold down the food budget with canned CORNED BEEF HASH. Serve with HARD-COOKED EGG WEDGES, deli CARROT SALAD and RYE BREAD. Fresh NECTARINES are a juicy dessert.

Shopping List

canned corned beef hash, eggs, deli carrot salad, rye bread, nectarines.

Saturday: Easy Entertaining

CARIBBEAN SPICED COD WITH BROWN RICE is just as delicious as it is easy. In a large nonstick skillet, melt 1 tablespoon butter on medium. Add 1 medium diced red bell pepper and 1 1/2 teaspoons jerk seasoning; cook 8 minutes or until tender, stirring occasionally. Stir in 2 cups quick-cooking brown rice, 2 cups boiling water and 1/4 teaspoon coarse salt. Place 4 (6-ounce) cod fillets on top of rice mixture. Sprinkle cod with 1/2 teaspoon more jerk seasoning and 1/4 teaspoon coarse salt. Reduce heat to medium-low; cover and simmer 10 to 12 minutes or until cod is opaque throughout and rice is tender.

Add fresh GREEN BEANS, a BOSTON LETTUCE SALAD and BAGUETTES. Top leftover ICE CREAM with toasted coconut.

Shopping List

butter, red bell pepper, jerk seasoning, quick-cooking brown rice, coarse salt, cod fillets, fresh green beans, Boston lettuce, baguettes, coconut.

Sunday: Family

Gather the family for HERB-CRUSTED MEDITERRANEAN PORK TENDERLOIN. Place 1 (1-pound) pork tenderloin on large piece of plastic wrap. Rub with olive oil; sprinkle 2 teaspoons dried oregano and 3/4 teaspoon lemon pepper seasoning evenly over surface. Cover tightly in plastic wrap; refrigerate for 2 hours to overnight.

When ready to cook, heat grill to medium. Unwrap pork. Make lengthwise cut through center of, but not through, pork. Open, so pork lies flat. Spread 3 tablespoons mixed olive tapenade on half of pork. Sprinkle with 3 tablespoons crumbled feta cheese. Fold other half of pork over to form original shape. Tie pork with twine at 2-inch intervals. Grill, uncovered, 20 minutes or until internal temperature reaches 145 degrees; turn halfway. Remove pork to cutting board; cover loosely with foil and let cool 5 to 10 minutes. To serve, remove twine and slice.

Serve with ASPARAGUS, ORZO and DINNER ROLLS. Finish with PEACH SHORTCAKE (sliced pound cake topped with fresh peaches and light whipped cream).

Plan

Grill an extra plain pork tenderloin and save enough peaches for Monday.

Shopping List

pork tenderloins, olive oil, dried oregano, lemon pepper seasoning, mixed olive tapenade, crumbled feta cheese, asparagus, orzo, dinner rolls, pound cake, peaches, light whipped cream.

Monday: Heat and Eat

No cooking is necessary when (leftover) PORK-APPLE SUMMER SALAD is on the menu. Just add CRUSTY BREAD on the side. Leftover peaches are a simple dessert.

Shopping List

celery, red onion, red bell pepper, Granny Smith apple, fresh or dried basil, less-sodium seasoned salt, salad greens, walnut halves, apple cider vinegar, reduced-fat sour cream, low-fat mayonnaise, sugar, garlic, coarse salt, pepper, crusty bread.

Tuesday: Kids

The kids won't be late for PIZZA MACARONI -- two of their favorite "food groups." In a large nonstick skillet, cook 1 pound lean ground beef for 6 minutes on medium-high or until no longer pink; drain, wipe pan with paper towel and return meat to pan. Stir in 1 cup pizza sauce, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper, and cook 3 minutes on medium. Add 2 cups hot cooked elbow macaroni; cook 3 minutes or until hot. Sprinkle each serving with 1 tablespoon shredded 50 percent reduced-fat cheddar cheese.

Serve with CHOPPED LETTUCE SALAD and SOFT BREAD STICKS. Fresh PINEAPPLE CHUNKS are good for dessert.

Shopping List

lean ground beef, pizza sauce, coarse salt, pepper, elbow macaroni, 50 percent reduced-fat cheddar cheese, lettuce, soft bread sticks, fresh pineapple chunks.

Wednesday: Express

Here's a new twist on an old favorite of mine, BLT&G (bacon, lettuce, tomato and guacamole). Spread 4 (8-inch) fat-free flour tortillas with 4 ounces reduced-fat cream cheese; top with some salsa and shredded lettuce; spread evenly. Place 2 slices cooked bacon on each tortilla; top each with 2 tablespoons guacamole. Roll and serve immediately. Add BAKED CHIPS, PICKLES and CELERY STICKS. For dessert, LEMON SHERBET is cool.

Plan

Save enough sherbet for Friday.

Shopping List

fat-free flour tortillas, reduced-fat cream cheese, salsa, lettuce, bacon, guacamole, baked chips, pickles, celery, lemon sherbet.

Thursday: Meatless

I confess that I ate almost the entire batch of this VEGETABLE STEW myself! I thinned the few remaining leftovers for soup. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 2 cups diced potatoes and 2 cups chopped onions; cook 6 to 8 minutes or until the potatoes are golden and onions are softened. Add 2 cups sliced fresh zucchini, 1 (15-ounce) can no-salt-added diced tomatoes with juice, 1 cup unsalted vegetable broth and 1 teaspoon Italian seasoning. Bring to boil; reduce heat, cover and simmer 10 minutes on low or until zucchini is tender.

Serve with deli EGG SALAD SANDWICHES on whole-grain bread with lettuce. Pop FRESH CHERRIES into your mouth for dessert.

Shopping List

canola oil, potatoes, onions, fresh zucchini, canned no-salt-added diced tomatoes, unsalted vegetable broth, Italian seasoning, deli egg salad sandwiches on whole-grain bread, lettuce, fresh cherries.

Friday: Budget

Canned tuna is a guaranteed cost-cutter, and TUNA AND WHITE BEAN SALAD has guaranteed good flavor. Serve with ITALIAN BREAD. Leftover SHERBET is an easy dessert.

Shopping List

cucumber, fresh flatleaf parsley, red onion, lemons, extra-virgin olive oil, coarse salt, pepper, canned reduced-sodium cannellini beans, water-packed albacore tuna, jar diced pimentos, salad greens, Italian bread.

Saturday: Easy Entertaining

No guest will be able to resist your SHRIMP AND PEPPERS OVER POLENTA. Serve with fresh GREEN BEANS and a BIBB LETTUCE SALAD. Add GARLIC BREAD.

For dessert, TURTLE TERRINE is only slightly decadent. Line a 9-by-5-inch loaf pan with foil; spread with 1 pint softened chocolate-chocolate chip ice cream. Drizzle with 1/4 cup caramel sauce; top with 1 pint softened butter pecan ice cream. Repeat layers once. Freeze until hardened. Remove from freezer, turn upside-down, peel off foil and let stand a few minutes. Slice and top with light whipped cream and toasted pecans.

Shopping List

Canadian bacon, red and green bell peppers, canned no-salt-added or regular diced tomatoes and green chilies, medium shrimp, green onions, refrigerated cheese polenta, fresh green beans, bibb lettuce, garlic bread, chocolate-chocolate chip ice cream, caramel sauce, butter pecan ice cream, light whipped cream, pecans.