Sunday: Family

LEMON CHICKEN WITH RICE AND ARTICHOKES is perfect for family day. Serve the one-dish meal with an HERB SALAD: In a large bowl, use a whisk to combine 3 tablespoons extra-virgin olive oil, 1/4 teaspoon grated lemon zest, 1 tablespoon lemon juice, 1/4 teaspoon coarse salt and pepper to taste. Add 2 cups Italian parsley leaves and 2 cups mixed tender herb leaves; toss until evenly coated with dressing. Season to taste with additional coarse salt. Serve immediately. (Adapted from "Modern Bistro," America’s Test Kitchen.)

Add DINNER ROLLS. APPLE TURNOVERS (from frozen) and VANILLA ICE CREAM are a family kind of dessert.

Shopping List

cooking spray, boneless skinless chicken breasts, onion, red bell pepper, rice, lemons, coarse salt, black pepper, unsalted chicken broth, canned water-packed quartered artichokes, Romano or Parmesan cheese, extra-virgin olive oil, fresh Italian parsley, mixed tender herbs, dinner rolls, frozen apple turnovers, vanilla ice cream.

Monday: Budget

BEEF STIR-FRY WITH SPINACH is easy on the food budget. Serve it over BROWN RICE, and add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For a light dessert, try PEARS.

Plan

Save enough stir-fry, rice and whole peppers for Tuesday.

Shopping List

lower-sodium soy sauce, dark sesame oil, cornstarch, fresh ginger, canola oil, boneless sirloin steak, fresh spinach, yellow bell peppers, green onions, garlic, brown rice, romaine, whole-grain rolls, pears.

Tuesday: Heat and Eat

Take advantage of those leftovers and make BEEF STUFFED PEPPERS: Split leftover bell peppers in half lengthwise. Place cut side down in baking dish. Cover and microwave on high (100% power) 1 minute per pepper; drain. Meanwhile, chop the leftover stir-fry and combine with leftover rice. Moisten with unsalted beef broth and heat. Stuff peppers with mixture; sprinkle with crumbled feta cheese and serve. Add TINY GREEN PEAS (from frozen) and WHOLE-GRAIN BREAD. Fresh or canned TROPICAL FRUIT is a light dessert.

Shopping List

unsalted beef broth, crumbled feta cheese, frozen tiny green peas, whole-grain bread, fresh or canned tropical fruit.

Wednesday: Express

Buy some pre-made STUFFED BURRITOS for a super–easy meal. Garnish the burritos with reduced-fat SOUR CREAM and serve with STEAMED CARROTS. For dessert, PLUMS are easy, too.

Shopping List

pre-made stuffed burritos, reduced-fat sour cream, carrots, plums.

Thursday: Kids

What could make kids happier than to have CHEESEBURGER MELT for dinner? Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, mix 1 1/3 cups baking mix (such as Bisquick), 1/4 cup water, 2 eggs and 1 cup (of 1 1/2 cups total) shredded 50% light cheddar cheese. Spread in dish. Cook 1 pound lean ground beef or ground turkey breast, or a mixture of both, in a large nonstick skillet on medium-high for 6 minutes or until no longer pink; drain well. Add 1 (10 3/4-ounce) can condensed less-fat less-sodium cream of mushroom soup and 1 cup frozen mixed vegetables; heat 5 minutes or until hot. Spread over batter. Bake 23 to 25 minutes or until edges are light golden brown. Sprinkle with remaining 1/2 cup cheese. Bake 1 to 3 more minutes or until cheese melts. Cut into squares, garnish with salsa if desired, and serve.

Add CHERRY TOMATO HALVES on the side. Fresh PINEAPPLE CHUNKS make a good dessert.

Shopping List

cooking spray, baking mix (such as Bisquick), eggs, shredded 50% light cheddar cheese, lean ground beef or ground turkey breast or both, canned condensed less-fat less-sodium cream of mushroom soup, frozen mixed vegetables, salsa if desired, cherry tomatoes, fresh pineapple.

Friday: Meatless

There were no leftovers of SPAGHETTINI WITH GOAT CHEESE AND FRESH BASIL at our house. Place cooked whole-wheat spaghettini in a large bowl. Add 2 ounces herb-flavored goat cheese cut into small pieces, 1/2 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; stir until well-blended. Heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups halved grape tomatoes; cook 2 minutes, stirring frequently. Add 2/3 cup unsalted vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine.

Serve with MIXED GREENS and GARLIC BREAD. Make instant PISTACHIO PUDDING (with 1% milk) for dessert.

Shopping List

whole-wheat spaghettini, herb-flavored goat cheese, fresh basil, coarse salt, pepper, olive oil, garlic, grape tomatoes, unsalted vegetable broth, mixed greens, garlic bread, instant pistachio pudding, 1% milk.

Saturday: Easy Entertaining

We're putting HERB-BAKED TILAPIA on our favorites list. Serve it with HASH-BROWNED POTATOES (from refrigerated), GREEN BEANS, a BIBB LETTUCE SALAD and CRUSTY BREAD. An easy dessert is leftover ICE CREAM with STRAWBERRY SAUCE.

Shopping List

tilapia fillets, Parmesan cheese, low-fat mayonnaise, green onions, dry breadcrumbs, dried basil, dried oregano, coarse salt, pepper, cooking spray, refrigerated hash-browned potatoes, green beans, bibb lettuce, crusty bread, strawberry sauce.

Sunday: Family

Family day is always special, but you can make it extra-special with POMEGRANATE STEAK and QUINOA. For quinoa: Cook 1 cup quinoa in 2 cups lower-sodium beef broth as directed. Stir in 1 cup thinly sliced fresh baby spinach, 1/2 cup sweetened dried cranberries and 1/4 cup chopped toasted walnuts.

Serve with fresh BROCCOLI SPEARS, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.

Plan

Prepare 1 extra steak for Monday. Save enough cake for Tuesday.

Shopping List

pomegranate juice, balsamic vinegar, fresh rosemary, fresh thyme, olive oil, garlic, Dijon mustard, pepper, boneless beef strip steaks, goat cheese, quinoa, lower-sodium beef broth, fresh baby spinach, sweetened dried cranberries, walnuts, fresh broccoli, mixed greens, whole-grain rolls, carrot cake.

Monday: Heat and Eat

Nothing warms us more on a cold day than VEGETABLE BEEF SOUP: In a large pot, combine 6 cups multi-vegetable juice (such as less-sodium V-8), 1 (14-ounce) can lower-sodium beef broth, 1/2 packet dry onion-mushroom soup mix, 1 (16-ounce) package frozen mixed vegetables and 3 cubed medium-size baking potatoes. Bring to a boil over medium-high heat; reduce heat to low and simmer 20 minutes or until potatoes are tender. Add the leftover chopped steak and heat through.

Serve with a ROMAINE SALAD and SESAME BREAD STICKS. Fresh ORANGE SECTIONS are good for dessert.

Shopping List

less-sodium multi-vegetable juice (such as less-sodium V-8), lower-sodium beef broth, dry onion-mushroom soup mix, frozen mixed vegetables, baking potatoes, romaine, sesame bread sticks, oranges.

Tuesday: Meatless

Tonight's no-meat dinner, CREAMY PASTA WITH TOMATOES, gets to the table in a hurry. Cook 12 ounces linguine according to directions; reserve 1/2 cup cooking water and drain pasta. Return pasta to pot; add 4 ounces refrigerated light garlic-and-herb spreadable cheese (softened), the reserved water and 1 pint cherry tomatoes (halved); toss until cheese melts and coats pasta and tomatoes. Serve immediately with a SPINACH SALAD and GARLIC BREAD. Slice the leftover CAKE for dessert.

Shopping List

linguine, refrigerated light garlic-and-herb spreadable cheese, cherry tomatoes, fresh spinach, garlic bread.

Wednesday: Budget

You won't know you're saving money, because the flavor of HUNGARIAN BEEF STEW is so rich. Serve it over NO-YOLK NOODLES along with a LETTUCE WEDGE and CRUSTY BREAD. STRAWBERRIES are a light dessert.

Shopping List

beef stew cubes, fresh carrots, onions, cabbage, dry red wine, no-salt-added tomato paste, dry onion-mushroom soup mix, paprika, caraway seeds, reduced-fat sour cream, no-yolk noodles, lettuce, crusty bread, strawberries.

Thursday: Express

Try an Asian quick noodle bowl (one bowl might serve two, depending on the size). If you have any leftover vegetables or chopped chicken, add to the noodles. Accompany the bowls with a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE is an easy dessert.

Shopping List

Asian quick noodle bowls, packaged green salad, whole-grain rolls, fresh pineapple.

Friday: Kids

The kids will think it's their lucky night when you serve them MAC 'N CHEESE SOUP: Bring 1 1/2 cups water to a boil in medium pan. Add shells from 1 (12-ounce) package of macaroni-and-cheese mix; cook 7 to 10 minutes or until shells are tender; do not drain. Stir in cheese from mix, 2 cups 1% milk, 1 cup frozen green peas and 4 thinly sliced lower-fat lower-sodium hot dogs. Cook 5 to 8 minutes or until soup is heated through.

Serve with CELERY AND RED BELL PEPPER STICKS and a DIP, along with SOFT ROLLS. APPLE SLICES are good for a crunchy dessert.

Shopping List

package macaroni and cheese mix, 1% milk, frozen green peas, lower-fat lower-sodium hot dogs, celery, red bell peppers, dip, soft rolls, apples.

Saturday: Easy Entertaining

If you can't take your guests to the South of France for dinner, serve them BROILED GROUPER WITH PROVENCAL VEGETABLES instead. Serve the fish with BROWN RICE, SUGAR SNAP PEAS and a BAGUETTE. For dessert, PEACH SORBET and CHOCOLATE WAFER COOKIES are just right.

Shopping List

fennel, orange, nicoise olives, canned no-salt-added diced tomatoes, coarse salt, pepper, cooking spray, olive oil, garlic, grouper fillets, brown rice, sugar snap peas, baguette, peach sorbet, chocolate wafer cookies.

Sunday: Family

Root for your favorite team with SLOW COOKER CHILI standing by for halftime eating. In a large nonstick skillet on medium, cook 2 pounds lean ground beef 6 to 8 minutes or until no longer pink. Place cooked beef in a 4-quart or larger slow cooker. Add 1 package slow-cooker chili seasoning, 2 (14.5-ounce) cans no-salt-added diced tomatoes with liquid, 2 (14.5-ounce) cans rinsed reduced-sodium kidney or pinto beans (or combination) and 1 (8-ounce) can no-salt-added tomato sauce. Cover and cook on low 8 hours or high 4 hours. Stir before serving. Garnish with shredded cheddar cheese, sour cream and chopped onions.

Add deli COLESLAW and CORNBREAD (from mix) to accompany the feast. BROWNIES are dessert.

Plan

Save enough chili for Monday. Make Tuesday's Walnut Chocolate Bliss Balls today.

Shopping List

lean ground beef, slow-cooker chili seasoning, no-salt-added diced tomatoes, reduced-sodium kidney or pinto beans, no-salt-added canned tomato sauce, shredded cheddar cheese, sour cream, onions, deli coleslaw, cornbread mix, brownies.

Monday: Heat and Eat

Heat the leftover CHILI and serve it over BROWN RICE to stretch it a bit. Add a MIXED GREEN SALAD and CRUSTY BREAD. Serve fresh PINEAPPLE CHUNKS for a light dessert.

Shopping List

brown rice, mixed greens, crusty bread, fresh pineapple.

Tuesday: Express

Say Happy Valentine's to your honey with TURKEY REUBEN WRAPS for a quick weeknight meal. Spread four (8-inch) whole-wheat tortillas with 1 tablespoon Thousand Island dressing each. Top to within 1 inch of edge with 1 1/2 cups (6 cups total) fresh baby spinach, 2 ounces (8 ounces total) deli sliced honey-roasted smoked or other turkey breast, 1 ounce sliced (4 ounces total) reduced-fat Swiss cheese and 1 cup (4 cups total) bagged coleslaw mix. Roll tightly. Wrap each in plastic wrap; refrigerate 15 minutes. Cut diagonally in halves. Serve with OVEN FRIES (from frozen).

Earlier in the week, make WALNUT CHOCOLATE BLISS BALLS for dessert. Process 2 cups walnuts until finely chopped. To food processor, add 2 tablespoons unsweetened coconut flakes, 1 tablespoon unsweetened cocoa powder, 1 tablespoon pure maple syrup, 1/2 tablespoon coconut oil, 1/2 teaspoon pure vanilla extract and 10 pitted Medjool dates; pulse again until mixture forms a thick paste. (Don’t process too long, or mixture will become too sticky.) Roll into 16 uniform balls. Roll some of the balls in additional coconut or cocoa powder, if desired. Store in refrigerator or freezer until ready to serve.

Shopping List

whole-wheat tortillas, Thousand Island dressing, fresh baby spinach, deli sliced honey-roasted smoked or other turkey breast, reduced-fat Swiss cheese, bagged coleslaw mix, frozen oven fries, walnuts, unsweetened coconut flakes, unsweetened cocoa powder, pure maple syrup, coconut oil, pure vanilla extract, Medjool dates.

Wednesday: Kids

Ask kids their favorite food groups, and they'll say spaghetti and pizza, so tonight's SPAGHETTI PIZZA will be a winner. Heat oven to 425 degrees. Break 8 ounces spaghetti into 2-inch pieces. Cook according to package directions; drain. In a large bowl, beat 2 eggs. Gradually add 1/2 cup 1% milk, 1 cup shredded part-skim mozzarella cheese and 1/2 teaspoon garlic powder. Stir in spaghetti pieces. Coat a rimmed 10 1/2-by-15 1/2-by-1 1/2-inch baking pan with cooking spray. Spread spaghetti mixture into pan, building up sides slightly. Bake 15 minutes. Remove from oven. Spread 1 (26-ounce) jar red spaghetti sauce over crust. Spread 2 cups cooked broccoli florets and 1 thinly sliced zucchini over sauce. Sprinkle with 1 more cup mozzarella. Bake 35 minutes. Let stand 5 minutes before cutting.

Serve with a CHOPPED LETTUCE SALAD. Add PEACHES for dessert.

Shopping List

spaghetti, eggs, 1% milk, shredded part-skim mozzarella cheese, garlic powder, cooking spray, jar red spaghetti sauce, broccoli, zucchini, lettuce, peaches.

Thursday: Meatless

For a no-meat dinner, enjoy POLENTA GRATIN WITH MUSHROOMS AND CHEESE. Serve it with a SPINACH SALAD with sliced hard-boiled EGGS and FOCACCIA. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

cooking spray, tube sun-dried tomato or regular polenta, sliced cremini mushrooms, garlic, coarse salt, sun-dried tomato Alfredo sauce, fresh basil, 50% light cheddar cheese, fresh spinach, eggs, focaccia, strawberry ice cream.

Friday: Budget

You won't care that SKILLET BEEF AND MASHED POTATO PIE is inexpensive, because it's comfort food at its best. Serve it with a LETTUCE WEDGE and BREAD STICKS. Leftover CHOCOLATE BLISS BALLS make the best dessert.

Shopping List

meatloaf mix (ground beef, pork and veal), dried Greek seasoning, no-salt-added tomato sauce, frozen peas and carrots, refrigerated prepared garlic or other mashed potatoes, lettuce, bread sticks.

Saturday: Easy Entertaining

Our neighbors enjoyed ROASTED COD WITH WARM TOMATO-OLIVE-CAPER TAPENADE with us. Serve it with COUSCOUS, a BIBB LETTUCE SALAD and a BAGUETTE. Top leftover STRAWBERRY ICE CREAM with HOT FUDGE SAUCE for dessert.

Shopping List

cod fillets, extra-virgin olive oil, pepper, shallot, cherry or grape tomatoes, kalamata olives, capers, fresh or dried oregano, balsamic vinegar, couscous, Bibb lettuce, baguette, hot fudge sauce.