Sunday: Family

Dazzle the family with ROMAINE PEPPERCORN-STEAK SALAD. Serve it with ROASTED RED POTATOES and BLISTERED OKRA. Preheat oven to 425 degrees. Toss okra in a little canola oil and place in a single layer on a rimmed baking sheet. Sprinkle with some coarse salt. Roast until blistered, about 15 minutes, turning after 8 minutes. Arrange on a serving plate and sprinkle with more salt if desired.

Add WHOLE-GRAIN BREAD. KEY LIME PIE is for dessert.

Plan

Save enough pie for Monday.

Shopping List

romaine, packaged baby arugula, red onion, black peppercorns, lean beef tenderloin steaks, coarse salt, grape tomatoes, light balsamic vinaigrette dressing, crumbled feta cheese, red potatoes to roast, fresh okra, canola oil, whole-grain bread, key lime pie.

Monday: Express

Buy any package of cooked, carved chicken (or prepare your own) and make CURRIED CHICKEN SALAD. Cut the chicken into bite-size pieces and mix with 1 1/2 cups fresh peach chunks, 1/2 cup sliced green onions, 1/2 cup golden raisins, 6 ounces plain low-fat yogurt, 1 tablespoon honey and 1 teaspoon curry powder. Top with toasted walnuts. Spoon onto a bed of MIXED LETTUCE. Add SLICED CUCUMBERS in cider vinegar and NAAN to the meal. Leftover PIE is dessert.

Plan

Prepare enough chicken salad for Tuesday.

Shopping List

packaged cooked, carved chicken or your own chicken, fresh peaches, green onions, golden raisins, plain low-fat yogurt, honey, curry powder, walnuts, mixed lettuce, cucumbers, cider vinegar, naan.

Tuesday: Heat and Eat

Use the leftover curried chicken salad for BAGELWICHES. For one serving: Spread bottom half of a whole-wheat bagel "thin" (such as Thomas' or another brand) with low-fat mayonnaise and layer with lettuce, the leftover chicken salad, 2 slices Swiss cheese, 2 slices tomatoes and 2 red bell pepper rings. Top with remaining bagel half. Serve with VEGGIE CHIPS. Add CHICKEN NOODLE SOUP if desired. Enjoy FRESH PLUMS for dessert.

Shopping List

whole-wheat bagel "thins" (such as Thomas' or another brand), low-fat mayonnaise, lettuce, Swiss cheese, tomatoes, red bell peppers, veggie chips, chicken noodle soup, fresh plums.

Wednesday: Meatless

Change it up with LENTIL PASTA WITH NO-COOK TOMATO SAUCE. Serve with a LETTUCE WEDGE and GARLIC BREAD. Slice CANTALOUPE for dessert.

Tip

Lentil pasta has a whopping 14 grams of protein per 2 ounces.

Plan

See NOTE with recipe.

Shopping List

tomatoes (heirloom or homegrown are best), garlic, fresh basil, extra-virgin olive oil, balsamic vinegar, coarse salt, pepper, lentil pasta, parmesan if desired, lettuce, garlic bread, cantaloupe.

Thursday: Kids

Treat the kids to TEX-MEX CHICKEN FINGERS. Mix 1 1/2 cups finely crushed baked tortilla chips and 1 teaspoon cumin on wax paper. Beat 1 egg in a shallow bowl with a fork until frothy. Cut 8 chicken tenders (1 pound) in half lengthwise. Dip in egg, then coating. Heat 1 1/2 tablespoons canola oil in a large nonstick skillet on medium-high. Add chicken; cook 4 minutes, turning as needed, or until golden and cooked through.

Meanwhile, make dipping sauce by mixing 3/4 cup bottled taco sauce, 1/4 cup reduced-fat sour cream and 2 tablespoons chopped fresh cilantro; serve with chicken.

Add MEXICAN RICE (from a mix), SLICED AVOCADOS and CORN TORTILLAS. Enjoy PEACHES for dessert.

Shopping List

baked tortilla chips, cumin, egg, chicken tenders, canola oil, bottled taco sauce, reduced-fat sour cream, fresh cilantro, Mexican rice mix, avocados, corn tortillas, peaches.

Friday: Budget

Keep the food costs down with your own BROILED CATFISH. Serve the fish with MELTED SWISS AND MUSHROOM TOPPER. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 8 ounces sliced white button mushrooms, 8 ounces sliced crimini mushrooms, 1 medium chopped onion, 3/4 teaspoon fresh thyme leaves and 3/4 teaspoon pepper. Cook 6 to 8 minutes, stirring, or until lightly browned and moisture evaporates from mushrooms. Transfer to a medium bowl; stir in 1 cup coarsely shredded Swiss or Emmentaler cheese and 1/4 cup pitted sliced kalamata olives. Season to taste with coarse salt, if desired. Spoon over fish.

Add MIXED SALAD GREENS, CORN-ON-THE-COB and CORNBREAD (from a mix). Fresh FIGS are your dessert.

Shopping List

catfish to broil, canola oil, white button mushrooms, crimini mushrooms, onion, fresh thyme, pepper, Swiss or Emmentaler cheese, kalamata olives, coarse salt, mixed salad greens, corn-on-the-cob, cornbread mix, fresh figs.

Saturday: Easy Entertaining

Take your guests to the tropics for FIERY ISLAND PINEAPPLE PORK CHOPS for dinner. Serve with RICE, steamed FRESH ZUCCHINI, a BIBB LETTUCE SALAD and BAGUETTES. For dessert, spoon FRESH BLACKBERRIES over a little VANILLA ICE CREAM.

Shopping List

boneless pork chops, Jamaican jerk seasoning, hot pepper jelly, pineapple juice, fresh ginger, fresh pineapple rings, rice, fresh zucchini, bibb lettuce, baguettes, fresh blackberries, vanilla ice cream.

Sunday: Family

Prepare your own boneless LEG OF LAMB for family day. Serve with BAKED DIJON POTATO WEDGES. Heat oven to 400 degrees. Cut 4 medium red potatoes into wedges. In a medium bowl, combine 2 tablespoons Dijon mustard, 1 1/2 teaspoons paprika, 1 teaspoon cumin and 1/2 teaspoon garlic powder; mix well. Add potatoes to bowl; toss to coat. Spread potatoes in a single layer on baking sheet covered with nonstick foil. Bake 15 minutes; turn potatoes. Bake 10 to 15 more minutes or until tender.

Add fresh GREEN BEANS, a SPINACH SALAD and SOURDOUGH BREAD. Enjoy fresh STRAWBERRIES topped with whipped cream for dessert.

Plan

Save enough cooked lamb, green beans and strawberries for Monday.

Shopping List

boneless leg of lamb, red potatoes, Dijon mustard, paprika, cumin, garlic powder, fresh green beans, fresh spinach, sourdough bread, fresh strawberries, whipped cream.

Monday: Heat and Eat

LAMB, GREEN BEANS AND GNOCCHI make good use of leftovers. Cook gnocchi according to directions; drain. In same pot, heat a little canola oil. Add some minced garlic and cook until golden. Add chopped leftover lamb, leftover green beans and gnocchi; toss to coat and heat through. Serve with MIXED SALAD GREENS and GARLIC BREAD. Sprinkle chia seeds over leftover STRAWBERRIES for dessert.

Tip

Chia seeds are the tiny black seeds of the chia plant and are high in manganese, phosphorus, copper, selenium, iron, magnesium and calcium.

Shopping List

gnocchi, canola oil, garlic, mixed salad greens, garlic bread, chia seeds.

Tuesday: Meatless

Skip meat for TEX-MEX LAYERED BEAN SALAD. In a 3 1/2-quart-size, straight-sided salad bowl, layer salad as follows: 1 large red or yellow bell pepper (seeded and chopped), 1/3 cup red onion (chopped), 1 (16-ounce) bag iceberg lettuce, carrot and cabbage salad mix (or make your own mixture), 1 cup shredded Mexican cheese blend, 2 (15-ounce) cans 3-bean salad, drained (such as READ or another brand). Set aside.

Mix together 1/2 cup low-fat mayonnaise, 1/2 cup reduced-fat sour cream and 2 tablespoons finely chopped chipotle peppers in adobo sauce. Spread over top of salad. Cover and refrigerate up to 8 hours. Just before serving, sprinkle top with 1/2 cup crumbled tortilla chips and 1 small sliced avocado. Toss and serve.

Add CRUSTY ROLLS. Fresh NECTARINES are always a welcome dessert.

Shopping List

red or yellow bell pepper, red onion, bag iceberg lettuce, carrot and cabbage salad mix, shredded Mexican cheese blend, canned 3-bean salad, low-fat mayonnaise, reduced-fat sour cream, chipotle peppers in adobo sauce, tortilla chips, avocado, crusty rolls, nectarines.

Wednesday: Express

Turn ordinary roasted chicken into ROTISSERIE CHICKEN WITH APRICOT GLAZE. Heat oven to 350 degrees. Heat 1 tablespoon olive oil in a small pan on medium-high; add 2 thinly sliced shallots and cook 3 to 5 minutes or until softened. Stir in 1/2 cup apricot preserves, 1 tablespoon fresh lemon juice, 1/2 teaspoon hot sauce and 1/4 teaspoon Creole seasoning. Reduce heat to low and cook 5 minutes or until heated. Brush glaze over 1 (2- to 4-pound) plain deli roast chicken. Place it on rack of nonstick foil-lined roasting pan. Bake 15 minutes.

Serve with POTATOES O'BRIEN, packaged SALAD GREENS and BISCUITS. Enjoy fresh TROPICAL FRUIT for dessert.

Shopping List

olive oil, shallots, apricot preserves, lemon, hot sauce, Creole seasoning, plain deli roast chicken, potatoes O'Brien, packaged salad greens, biscuits, fresh tropical fruit.

Thursday: Budget

Economical meatloaf is always welcome at our table, and DEAR ABBY'S MEATLOAF has made a lot of readers happy over the years. It's packed with flavor and easy on the budget. Serve it with MASHED POTATOES, FRESH ZUCCHINI, a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Fresh BLUEBERRIES topped with light whipped cream are good for dessert.

Shopping List

lean ground beef, seasoned Italian bread crumbs, onion, ketchup, garlic powder, eggs, pepper, coarse salt (if desired), bacon (if desired), potatoes to mash, zucchini, lettuce, whole-grain rolls, fresh blueberries, light whipped cream.

Friday: Kids

No kid will be able to resist SOFT AND CRUNCHY TACOS. Serve them with CORN-ON-THE-COB. How about fresh PEACHES for dessert, sprinkled with toasted coconut?

Shopping List

taco shells, fajita-size whole-wheat flour tortillas, shredded 50 percent light cheddar cheese, lean ground beef, reduced-sodium taco seasoning mix, romaine, taco sauce, corn-on-the-cob, fresh peaches, coconut.

Saturday: Easy Entertaining

Serve your guests WARM GREEK SHRIMP SALAD for a summertime treat. Add COUSCOUS and FLATBREAD. Start your meal with your GAZPACHO. For dessert, pair CHOCOLATE WAFER COOKIES with FRESH RASPBERRIES.

Shopping List

packaged baby spinach leaves, red onion, red bell pepper, uncooked shrimp, Greek oil and vinegar dressing (or another vinaigrette), kalamata olives, lemon, crumbled reduced-fat feta cheese, couscous, flatbread, ingredients for your gazpacho, chocolate wafer cookies, fresh raspberries.

Sunday: Family

Prepare a BAKED TURKEY BREAST according to directions on the package. Pair it with COUNTRYSIDE WHITE BEANS AND ARTICHOKES. Add SALAD GREENS sprinkled with PISTACHIOS. Buy a CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast to bake, canned reduced-sodium cannellini beans, canned quartered artichokes, ripe olives, unsalted chicken broth, oil-packed sun-dried tomatoes, Dijon mustard, dried marjoram (or fresh), pepper, unseasoned bread crumbs, extra-virgin olive oil, salad greens, pistachios, chocolate layer cake.

Monday: Heat and Eat

Use the turkey leftovers for TURKEY ENCHILADAS WITH AVOCADO CORN SALAD. Heat oven to 400 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Microwave 8 fat-free flour tortillas as package directs until softened. Divide 2 cups shredded cooked turkey and 3/4 cup shredded Mexican-blend cheese among tortillas. Roll and place seam-side down in dish. Pour 1 (10-ounce) can enchilada sauce over tortillas; top with 1/4 cup more cheese. Bake 8 to 10 minutes or until hot.

Meanwhile, combine 1 diced Hass avocado, 1 pint halved grape tomatoes, 2 cups cooked fresh corn, 1 tablespoon fresh lime juice, coarse salt and pepper to taste; toss to mix. Serve with enchiladas. Add a ROMAINE SALAD. Slice the leftover CAKE and serve with FRESH CHERRIES for dessert.

Shopping List

cooking spray, fat-free flour tortillas, shredded Mexican-blend cheese, canned enchilada sauce, Hass avocado, grape tomatoes, fresh corn, lime, coarse salt, pepper, romaine, cherries.

Tuesday: Express

TORTELLINI WITH HAM AND PEAS is fast and easy. Cook 1 (9-ounce) package refrigerated mushroom tortellini (or another flavor) according to directions; drain.

Meanwhile, combine 3/4 cup sun-dried tomato Alfredo sauce, 1 cup cooked green peas (fresh or frozen) and 1/2 cup diced ham; mix well. Pour over tortellini and toss to mix. Serve with packaged SPINACH and GARLIC BREAD. Sliced CANTALOUPE is a refreshing dessert.

Shopping List

refrigerated mushroom tortellini (or another flavor), sun-dried tomato Alfredo sauce, fresh or frozen green peas, diced ham, packaged spinach, garlic bread, cantaloupe.

Wednesday: Meatless

For a flavor-packed, no-meat dinner, you'll like SEASONED BLACK BEANS. Serve them over BROWN RICE and garnish with plain yogurt. Serve with MIXED SALAD GREENS, sliced AVOCADOS and some FLATBREAD. Try FRESH PLUMS for dessert.

Shopping List

onion, green bell pepper, olive oil, garlic, zucchini, tomatoes, dried or fresh tarragon, dried or fresh oregano, dried or fresh basil, coarse salt, black pepper, canned reduced-sodium black beans, brown rice, plain yogurt, mixed salad greens, avocados, flatbread, fresh plums.

Thursday: Kids

MANGO QUESADILLAS are a good dinner for kids and an easy way to encourage them to eat more fruit. Heat a large nonstick skillet on medium. Coat one side of 6 (8-inch) flour tortillas with cooking spray. Place uncoated side down in skillet. Heat 15 seconds or until heated through. Flip tortilla, reduce heat to low, and sprinkle with 1 1/2 cups shredded 50 percent light cheddar cheese, 1/4 cup finely chopped onion and 2 cups chopped mango, leaving 1/2 inch margin around edges. Sprinkle top with pinch ground cumin and pinch chili powder. When the cheese has melted, flip one half of the tortilla over the other half. Remove from skillet; cut into wedges. Repeat with remaining tortillas.

On the side, add CARROT STICKS to munch on. Make CHOCOLATE PUDDING with 1 percent milk for dessert.

Shopping List

flour tortillas, cooking spray, 50 percent light cheddar cheese, onion, mango, cumin, chili powder, carrot sticks, chocolate pudding, 1 percent milk.

Friday: Budget

You won't put too much strain on the budget with SPICY PEANUT SAUCE OVER PASTA SHELLS for dinner. Cook 8 ounces (any) small pasta shells according to directions; drain. Set aside.

Meanwhile, in a large bowl, combine 1 1/4 to 1 1/2 cups peanut (or satay) sauce, 2 cups shredded cooked chicken, 1 cup shredded carrots, 3 sliced green onions and 1/2 seedless cucumber (chopped). Add to cooked pasta; toss to mix. Sprinkle with chopped peanuts, if desired.

Serve with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. WATERMELON SLICES are a hydrating dessert.

Shopping List

any small pasta shells, peanut or satay sauce, cooked chicken, carrots, green onions, seedless cucumber, peanuts if desired, lettuce, whole-grain rolls, watermelon.

Saturday: Easy Entertaining

Your friends will love your classic GRILLED BURGERS (using lean ground beef) on SESAME SEED BUNS. Top them with cheese and add lettuce, tomatoes, mustard, low-fat mayonnaise and pickles. Serve with GRILLED CORN-ON-THE-COB WITH CONFETTI PEPPER BUTTER and COLESLAW. What's more appropriate for dessert with this meal than your own PEACH COBBLER topped with a dab of VANILLA ICE CREAM?

Shopping List

lean ground beef for burgers, sesame seed buns, cheese, lettuce, tomatoes, mustard, low-fat mayonnaise, pickles, olive oil, mini bell peppers (red, yellow and orange), garlic, unsalted butter, flatleaf parsley, coarse salt, corn-on-the-cob, coleslaw, your own peach cobbler, vanilla ice cream.