7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For June 08, 2014

Sunday Family

Let your All-American Dad show off his grilling skills with ALL-AMERICAN BURGERS with all the trimmings. Add CORN-ON-THE-COB to the menu.

Serve with CITRUSY BLACK BEAN SALAD alongside. In a medium bowl, combine 1 (15-ounce) can rinsed reduced-sodium black beans, 1 large, peeled orange cut into 1/2-inch pieces, 1/3 cup thinly sliced green onions, 1/4 cup fresh lime juice and 2 tablespoons canola oil. Mix gently.

For dessert, present Dad with your BROWNIES and a scoop of fat-free VANILLA ICE CREAM on the side.

Cook 2 extra burgers and save enough brownies for Monday. Save enough ice cream for Tuesday.

Shopping List

95 percent lean ground beef, ketchup, dry steak seasoning (such as Grill Mates or another brand), Worcestershire sauce, 50 percent reduced-fat cheddar cheese, whole-grain hamburger buns, bacon, low-fat mayonnaise, spicy mustard, tomatoes, lettuce, onions, corn-on-the-cob, canned reduced-sodium black beans, orange, green onions, limes, canola oil, brownies, fat-free vanilla ice cream.

Monday Heat and Eat

Make BEEF ROLL-UPS for a quick meal. Crumble and heat the leftover burgers. In a medium bowl, mix the crumbled burgers, 3 cups torn fresh spinach leaves, 1 cup shredded 50 percent reduced-fat jalapeno cheese, 1/2 medium red bell pepper cut into strips, 1/4 cup sliced green onions and 1/4 cup chopped fresh cilantro. Place 4 (7- to 8-inch) fat-free flour tortillas on a square of waxed paper. Divide beef/spinach mixture and spoon down center of each tortilla. Microwave each for 30 seconds on high (100 percent power). Roll; cut crosswise into quarters. Serve hot and add RICE on the side. Bite into the leftover BROWNIES for dessert.

Shopping List

fresh spinach, 50 percent reduced-fat jalapeno cheese, red bell pepper, green onions, fresh cilantro, fat-free flour tortillas, rice.

Tuesday Meatless

Start your no-meat meal with MINESTRONE soup. Follow the soup with TEX-MEX SALAD. Add CRACKERS. For dessert, top leftover ICE CREAM with BUTTERSCOTCH SAUCE.

Shopping List

minestrone soup, reduced-sodium pinto beans, reduced-sodium garbanzo beans (chickpeas), orange, yellow bell pepper, fresh cilantro, bottled orange or regular vinaigrette, chili powder, radishes, avocado, eggs, crackers, butterscotch sauce.

Wednesday Express

Buy ROASTED CHICKEN from the deli along with TABBOULEH and some CARROT SALAD. Add FLATBREAD to your meal. Pick up some BANANA PUDDING for a homey dessert.

Shopping List

deli roasted chicken, deli tabbouleh, deli carrot salad, flatbread, banana pudding.

Thursday Budget

Be budget-wise and try flavorful TURKEY CHILI to up your vegetables, fiber, folate, potassium and vitamin C. Serve the nutrition-packed dish with BROWN RICE, a LETTUCE WEDGE and CORNBREAD (from a mix). FRESH STRAWBERRIES with light whipped cream make a great dessert.

Save enough chili for Friday.

Shopping List

canola oil, ground turkey breast, onion, green bell pepper, chili powder, cumin, garlic powder, black pepper, canned no-salt-added stewed tomatoes, fat-free chicken broth, no-salt-added tomato-vegetable juice (such as V8) or no-salt-added tomato juice, canned reduced-sodium pinto beans, frozen corn, red onion, brown rice, lettuce, cornbread mix, fresh strawberries, light whipped cream.

Friday Kids

Make TURKEY CHILI TACOS for the kids. Warm the leftover chili and spoon into warmed taco shells. Top with shredded 50 percent reduced-fat cheddar cheese, mild salsa and reduced-fat sour cream. Add vegetarian REFRIED BEANS to the plate. Dip JICAMA STICKS into ranch dressing for some crunch. All kids, young and old, like Popsicles for dessert.

Shopping List

taco shells, 50 percent reduced-fat cheddar cheese, mild salsa, reduced-fat sour cream, vegetarian refried beans, jicama sticks, ranch dressing, Popsicles.

Saturday Easy Entertaining

Treat guests to FLOUNDER WITH ASIAN GLAZE and enjoy the zesty flavor. Heat broiler. Coat one side of 4 (6-ounce) flounder fillets with cooking spray. Place coated-side down on rack in broiler pan. Combine 1/4 cup low-fat mayonnaise, 1 tablespoon reduced-sodium soy sauce, 2 teaspoons grated, peeled fresh ginger, and 1 seeded, minced fresh jalapeno pepper. Spread mixture over flounder; broil 4 minutes or until mayonnaise mixture is lightly browned and fish is opaque throughout.

Serve with RICE and steamed FRESH ASPARAGUS. Add a BOSTON LETTUCE SALAD and BAGUETTES. For dessert, buy a CHEESECAKE and top it with fresh BLUEBERRIES.

Shopping List

flounder fillets, cooking spray, low-fat mayonnaise, reduced-sodium soy sauce, fresh ginger, fresh jalapeno pepper, rice, fresh asparagus, Boston lettuce, baguettes, cheesecake, fresh blueberries.