7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For October 05, 2014

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.

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.


Makes 8 servings
Prep time:
15 minutes; marinating time: 6 hours to overnight
Cook time:
25 to 28 minutes; standing time: 5 minutes
  • 2 pounds beef top round steak, cut 1 1/2 inches thick
  • 1/2 cup fresh lime juice
  • 3 tablespoons minced green onions
  • 3 tablespoons water
  • 2 tablespoons canola oil
  • 1 tablespoon minced fresh ginger
  • 3 large cloves crushed garlic
  • 1/4 teaspoon coarse salt

Place beef in resealable plastic bag. Combine juice, onions, water, canola oil, ginger, garlic and salt; mix well. Pour over steak, turning to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade. Grill, covered, 25 to 28 minutes or until beef registers 140 degrees for medium-rare; turn occasionally. Transfer to cutting board. Let stand 5 minutes. Carve steak crosswise into thin slices.

Per serving: 142 calories, 26 grams protein, 3 grams fat (23 percent calories from fat), 1.1 grams saturated fat, no carbohydrate, 58 milligrams cholesterol, 142 milligrams sodium, no fiber.

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.

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.


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.


Makes 10 servings
Prep time:
15 minutes
Cook time:
about 50 minutes; standing time: 10 minutes
  • 2 teaspoons canola oil
  • 1 pound ground turkey breast
  • 1 (16-ounce) can vegetarian refried beans
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 3/4 cup water
  • 1 (1 3/8- to 1 5/8-ounce) packet enchilada sauce mix
  • 8 (7- to 8-inch) corn tortillas, divided
  • 1 1/2 cups 50 percent reduced-fat shredded cheddar cheese, divided
  • Reduced-fat sour cream for garnish
  • Sliced green onions for garnish

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium. Add ground turkey and cook for 5 minutes or until no longer pink; drain. Stir in beans, tomato sauce, water and enchilada sauce mix. Bring to boil; reduce heat. Simmer, uncovered, 15 minutes; stir occasionally.

Coat a 9-by-13-inch baking dish with cooking spray. Arrange half the tortillas on bottom of dish, trimming and overlapping as necessary to cover. Spoon half of turkey mixture over tortillas in dish. Sprinkle with half of cheese. Repeat with remaining tortillas and turkey mixture. Bake, uncovered, 20 minutes. Sprinkle with remaining cheese. Bake, uncovered, 10 minutes or until heated through. Let stand 10 minutes. Top with sour cream and onions.

Per serving: 219 calories, 20 grams protein, 5 grams fat (21 percent calories from fat), 2 grams saturated fat, 24 grams carbohydrate, 37 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.

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.

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.

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.