7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For June 29, 2014

Sunday Family

Surprise the family with BALSAMIC MARINATED FLANK STEAK. In a resealable plastic bag, combine 1/4 cup balsamic vinegar, 2 tablespoons olive oil, 1 teaspoon dried basil, 1 1/2 teaspoons Dijon mustard, 1 clove minced garlic and 1/2 teaspoon sugar. Add 1 (1 1/2-pound) flank steak; turn to coat. Refrigerate 6 hours to overnight. Remove steak; discard marinade. Grill 11 to 21 minutes for medium-rare to medium, turning several times.

Add CORN-ON-THE-COB, TOMATO WEDGES drizzled with olive oil and chopped fresh basil and WHOLE-GRAIN BREAD. For dessert, make a BROWNIE SUNDAE with brownies topped with fat-free vanilla ice cream. Drizzle chocolate syrup over all.

Save enough brownies for Monday.

Shopping List

balsamic vinegar, olive oil, dried basil, Dijon mustard, garlic, sugar, flank steak, corn-on-the-cob, tomatoes, fresh basil, whole-grain bread, brownies, fat-free vanilla ice cream, chocolate syrup.

Monday Meatless

You'll receive plenty of compliments on your no-meat meal with AVOCADO TORTILLA SOUP. In a large pan, combine 3 (14-ounce) cans vegetable broth, 2 (10.75-ounce) cans condensed tomato soup, 1/2 bunch finely chopped cilantro leaves, 3 cloves finely chopped garlic and 1/2 teaspoon pepper. Bring to boil; decrease heat to low and simmer 10 minutes. Cool slightly and puree in batches in a blender. Return to pan; add 1 cubed ripe avocado, reserving 8 cubes for garnish. Ladle into soup bowls and garnish with reserved avocado and crumbled baked tortilla chips.

Serve the soup with GRILLED CHEESE SANDWICHES and a LETTUCE WEDGE. Leftover BROWNIES are dessert.

Shopping List

vegetable broth, canned condensed tomato soup, cilantro, garlic, pepper, avocado, baked tortilla chips, cheese and bread for grilled cheese sandwiches, lettuce.

Tuesday Budget

No one will suspect what you've done to make EAT-YOUR-VEGETABLES MEATLOAF super-healthful, but pat yourself on the back for making the meatloaf more nutritious. Serve the vegetable-packed loaf with BAKED POTATOES and GREEN BEANS. Add CRUSTY BREAD. For dessert, ORANGE SHERBET is cool and light.

Save enough meatloaf and bake extra potatoes for Wednesday. Save enough sherbet for Thursday.

Shopping List

carrots, onion, celery, green bell pepper, garlic, lean ground beef, ground turkey breast, eggs, bread (for crumbs), skim milk, Worcestershire sauce, coarse salt, black pepper, dried thyme, ketchup, potatoes to bake, green beans, crusty bread, orange sherbet.

Wednesday Heat and Eat

Yesterday's meatloaf is today's MEATLOAF SANDWICHES. Make them on whole-grain bread spread with low-fat mayonnaise and topped with LETTUCE. Cut the leftover potatoes into wedges, coat with cooking spray and bake in a 425-degree oven until hot. Top them with some low-fat sour cream and crumbled bacon, if you like.

Add a SPINACH SALAD. FRESH PEACHES are a good summertime dessert.

Shopping List

whole-grain bread, low-fat mayonnaise, lettuce, cooking spray, low-fat sour cream, bacon if desired, fresh spinach, fresh peaches.

Thursday Express

Dinner will be quick with COUSCOUS WITH GRILLED CHICKEN. Prepare any packaged plain couscous mix. Stir in chopped fresh tomatoes, sliced green onions and a light vinaigrette dressing. Spoon onto a platter. Top with refrigerated grilled chicken. Garnish with chopped pistachios or fresh mint leaves.

Serve with sliced CUCUMBERS in plain yogurt. Add FLATBREAD. Leftover SHERBET is dessert.

Shopping List

packaged plain couscous mix, fresh tomatoes, green onions, light vinaigrette, refrigerated grilled chicken, pistachios or fresh mint, cucumbers, plain yogurt, flatbread.

Friday Kids

Kids of all ages will like MEATBALL STROGANOFF. Serve it over no-yolk NOODLES. Munch on CARROT STICKS on the side. Add SOFT ROLLS. Have some fun and introduce the kids to UNIQ fruit. (It looks like a withered grapefruit and tastes like an orange; peel it, divide into sections and eat.)

If you can't find uniq fruit, use any fresh fruit.

Shopping List

lean ground beef, bran flakes, lower-sodium beef broth, egg, green onions, garlic powder, black pepper, fresh sliced mushrooms, tomato paste or ketchup, flour, reduced-fat sour cream, no-yolk noodles, carrot sticks, soft rolls, uniq fruit.

Saturday Easy Entertaining

Treat your guests to CHICKEN WITH OLIVES AND CAPERS. Serve with MASHED POTATOES to catch the juices, along with YELLOW SQUASH. Add SOURDOUGH ROLLS. For dessert, dust purchased MADELEINES with powdered sugar and serve them with sliced FRESH STRAWBERRIES.

Shopping List

bone-in, skin-on chicken thighs, lemons, mixed pitted olives, capers, olive oil, coarse salt, pepper, potatoes to mash, yellow squash, sourdough rolls, purchased madeleines, powdered sugar, fresh strawberries.