7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For July 06, 2014

Sunday Family

Take the family's taste buds on a special trip with MOROCCAN-SPICED LAMB WITH COUSCOUS.

On the side, try BAKED ONIONS. Peel 4 medium Vidalia onions (or other sweet onions), leaving root end intact. Trim top third of each onion and reserve for another use. Arrange onions in an 8-by-8-inch baking dish. Cover and microwave on high (100 percent power) 1 1/2 minutes to 2 1/2 minutes per onion or until softened. Let stand 3 minutes, covered. Heat broiler.

Meanwhile, combine 1/2 cup reduced-fat crumbled feta cheese, 1/4 cup dry bread crumbs, 1/2 teaspoon fresh thyme leaves or 1/8 teaspoon dried thyme, and black pepper to taste; blend. Gently pat mixture evenly onto onions. Broil about 1 minute or until cheese mixture begins to brown; serve.


Save enough lamb and vegetables, couscous and pie for Monday.

Shopping List

canola oil, lamb shoulder, onions, garlic, cumin, ginger, cinnamon, turmeric, cayenne pepper, carrots, zucchini, canned reduced-sodium chickpeas, prunes, couscous, Vidalia onions or other sweet onions, reduced-fat crumbled feta cheese, dry bread crumbs, fresh or dried thyme, black pepper, romaine, flatbread, blueberry pie.

Monday Heat and Eat

Make STUFFED PITAS from Sunday's leftovers. Chop the lamb and vegetables, drain the broth, and heat along with the leftover couscous. Stuff whole-grain pitas with the mixture.

Serve with CUCUMBER SPEARS and TOMATO WEDGES. Slice the leftover PIE for dessert.

Shopping List

whole-grain pitas, cucumbers, tomatoes.

Tuesday Meatless

There will be no complaints with no-meat VEGETABLE QUINOA for dinner tonight. Add a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Serve FRESH STRAWBERRIES over fat-free VANILLA ICE CREAM for dessert.

Save enough ice cream for Thursday.

Shopping List

packaged quinoa, extra-virgin olive oil, sweet onions, fresh banana chili peppers (or other yellow peppers), red bell pepper, carrot, zucchini, yellow squash, garlic, coarse salt, black pepper, mixed greens, whole-grain rolls, fresh strawberries, fat-free vanilla ice cream.

Wednesday Kids

Teach the kids the alphabet with A-B-C SOUP. In a large pot, heat 1 tablespoon canola oil on medium-high. Add 2 cups mixed fresh vegetables, such as sliced zucchini, carrots, green peas and celery. Cook uncovered about 10 minutes; stir occasionally. Remove half the vegetables; set aside. Add 2 (14-ounce) cans fat-free chicken broth to remaining vegetables in pot. Bring to boil. Stir in 1 (15-ounce) can rinsed reduced-sodium white beans and 1/2 cup alphabet-shaped pasta. Return to boiling; reduce heat to low. Simmer, covered, 10 minutes or until pasta is tender. Stir in 2 tablespoons fresh oregano leaves. Ladle into 4 bowls; add reserved vegetables.

Serve with one of the kids' all-time favorites, PEANUT BUTTER SANDWICHES on whole-grain bread. Add a CHOPPED LETTUCE SALAD. A bowl of fresh BLUEBERRIES with a dollop of light whipped cream is dessert.

Shopping List

canola oil, fresh vegetables such as zucchini, carrots, green peas and celery, fat-free chicken broth, canned reduced-sodium white beans, alphabet-shaped pasta, fresh oregano, peanut butter, whole-grain bread, lettuce, fresh blueberries, light whipped cream.

Thursday Express

CHICKEN SALAD from the deli, with added grape halves and sliced almonds, makes a good entree. Pretty it up and place it on a bed of salad greens. Pick up some DEVILED EGGS to boost the protein and add BREAD STICKS. For dessert, leftover ICE CREAM sure looks good.

Shopping List

deli chicken salad, grapes, sliced almonds, salad greens, deviled eggs, bread sticks.

Friday Budget

We sure didn't mind saving money with SALAD NICOISE WITH ROASTED MUSHROOMS, a new version of the standard. Serve with FRENCH ONION SOUP and BAGUETTES. Enjoy FRESH PEACHES for dessert.

Shopping List

fresh white mushrooms, cooking spray, olive oil, frozen whole green beans, salad greens, kalamata olives or other black olives, tomatoes, eggs, canned water-packed albacore tuna, red potatoes, coarse salt, pepper, light vinaigrette dressing, French onion soup, baguettes, fresh peaches.

Saturday Easy Entertaining

Serve your guests ITALIAN BAKED COD WITH POTATOES AND TOMATOES. Heat oven to 350 degrees. Thinly slice some potatoes and onions and place in a baking dish coated with cooking spray. Top with cod fillets and canned diced Italian tomatoes. Cover with foil and bake 20 to 30 minutes, until potatoes are tender and fish is opaque.


Wow your guests with CHOCOLATE-DIPPED STRAWBERRIES. Wash and chill 12 large strawberries with caps. Melt 1 cup semisweet chocolate chips. Stir in 1 tablespoon butter. Dip berries into chocolate halfway up sides. Place on foil until set. Serve the strawberries with ALMOND COOKIES.

Shopping List

potatoes, onions, cooking spray, cod fillets, canned diced Italian tomatoes, Italian green beans, garlic bread, strawberries, semisweet chocolate chips, butter, almond cookies.