7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For September 01, 2013

Sunday Family

Fire up the grill for FLATIRON STEAKS (or top blade steak), and offer HORSERADISH SAUCE on the side. Serve the steaks with POTATO GRATIN. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE with fat-free STRAWBERRY ICE CREAM.

Use another grilling-type steak if the flatiron cut is not available.

Cook enough steak and save some potatoes and enough cake for Monday. Save enough ice cream for Tuesday.

Shopping List

flatiron (top blade) or other steaks for grilling, horseradish sauce, baking potatoes, garlic, butter, Gruyere cheese, nutmeg, coarse salt, pepper, half-and-half, romaine, whole-grain rolls, angel food cake, fat-free strawberry ice cream.

Monday Heat and Eat

Make STEAK SALAD for dinner. Buy any packaged GREEN SALAD and any salad dressing and toss. Layer slices of leftover steak over top of salad. Sprinkle with crumbled gorgonzola cheese. Serve with leftover POTATO GRATIN and BREAD STICKS. For dessert, spoon SLICED PEACHES over leftover CAKE.

Add any available raw vegetables to the salad.

Shopping List

any packaged green salad, any salad dressing, gorgonzola cheese, bread sticks, peaches.

Tuesday Meatless

OVERSTUFFED POTATOES are on the menu tonight. Bake 4 (8-ounce) potatoes, slit the tops, squeeze the ends, and top with heated canned meatless chili. Garnish with shredded reduced-fat sharp cheddar cheese, fat-free sour cream and snipped chives. Serve with a MIXED GREEN SALAD and CORNBREAD (from a mix). Scoop leftover ICE CREAM for dessert.

Shopping List

baking potatoes, canned meatless chili, shredded reduced-fat sharp cheddar cheese, fat-free sour cream, fresh chives, salad greens, cornbread mix.

Wednesday Express

Make it fast tonight with FISH WRAPS. Prepare any packaged frozen breaded fish according to directions. Meanwhile, warm fat-free whole-grain tortillas. Place fish in tortillas, top with deli coleslaw and wrap. Serve with HASH-BROWNED POTATOES (frozen) and petite GREEN PEAS (frozen). Bite into NECTARINES for dessert.

Shopping List

packaged frozen breaded fish, fat-free whole-grain tortillas, deli coleslaw, frozen hash-browned potatoes, frozen petite green peas, nectarines.

Thursday Kids

The kids can help prepare SOUTHWESTERN LAYERED SALAD. In a large nonstick skillet, cook 1 pound lean ground beef 6 minutes or until no longer pink. Add 1 (11-ounce) can Southwestern-style corn (or other) with the liquid. Sprinkle with 2 tablespoons less-sodium taco seasoning mix (from packet). Cook on medium 2 or 3 minutes, stirring constantly, until blended and thoroughly heated.

Meanwhile, on a large platter, arrange 6 cups torn romaine. Arrange beef mixture over lettuce. Sprinkle with 1/2 cup Mexican cheese blend. Drizzle with 1/2 cup ranch dressing; top with 1 cup corn chips. Garnish with salsa.

Serve with CARROT AND CELERY STICKS. Add FRESH CHERRIES for dessert.

Shopping List

lean ground beef, Southwestern-style or other canned corn, less-sodium taco seasoning mix, romaine, Mexican cheese blend, ranch dressing, corn chips, salsa, carrot and celery sticks, fresh cherries.

Friday Budget

This economical SPICY CHICKEN STEW goes into our "favorites" file. Add a GREEN SALAD on the side and CRUSTY ROLLS. KIWIFRUIT is an easy dessert.

Shopping List

brown rice, olive oil, onion, garlic, boneless, skinless chicken breasts, curry powder, Caribbean jerk seasoning, black pepper, dry red wine or fat-free chicken broth, capers, canned reduced-sodium black beans, canned Italian-style diced tomatoes, salad greens, crusty rolls, kiwifruit.

Saturday Easy Entertaining

Serve your guests TANDOORI TURKEY WITH GRILLED ONIONS. Serve with BASMATI RICE and FRESH GREEN BEANS. Add FLATBREAD. For dessert, buy FRUIT TARTS.

Shopping List

plain fat-free yogurt, canola oil, garlic, curry powder, cinnamon, turkey cutlets, coarse salt, pepper, white onions, cooking spray, basmati rice, fresh green beans, flatbread, fruit tarts.