7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For September 02, 2018

Sunday Family

Make family day extra-special with GRILLED LAMB KEBABS WITH PEACHES. Serve the lamb with COUSCOUS and GREEN BEANS AND PECANS. Heat 1 tablespoon olive oil on medium. Add 1/2 minced red onion; cook 2 to 3 minutes or until softened. Add 1 pound fresh green beans; stir to coat in oil and onions. Add 1/4 cup water; season with coarse salt and pepper. Cover; cook 5 minutes or until crisp tender. Transfer to serving dish; top with 1/2 cup pecan pieces. Add WHOLE-GRAIN BREAD. For dessert, top ANGEL FOOD CAKE with CHOCOLATE ICE CREAM and FRESH RASPBERRIES.

Save some lamb, cake and berries for Monday; save enough ice cream for Wednesday.

Shopping List

leg of lamb, red onion, peach jam, balsamic vinegar, fresh rosemary, garlic, red wine vinegar, olive oil, coarse salt, black peppercorns, fresh peaches, 50 percent light cheddar cheese, couscous, fresh green beans, ground pepper, pecan pieces, whole-grain bread, angel food cake, chocolate ice cream, fresh raspberries.


makes 8 servings
Prep time:
25 minutes; marinating time: 4 to 8 hours
Cook time:
less than 15 minutes
  • 3 pounds leg of lamb, cut into 1 1/2-inch cubes
  • 1 small red onion, cut into 1/2-inch wedges
  • 1/3 cup peach jam
  • 1/3 cup balsamic vinegar
  • 2 tablespoons chopped fresh rosemary
  • 2 tablespoons minced garlic
  • 1 tablespoon red wine vinegar
  • 1/2 cup olive oil
  • 1 teaspoon coarse salt
  • 2 teaspoons fresh cracked pepper
  • 2 peeled, halved fresh peaches
  • 16 (1/2-inch) cubes 50 percent light cheddar cheese

Soak 16 wooden skewers in water for 20 minutes. Place lamb cubes and onion in a large pan. In a medium bowl, combine jam, balsamic vinegar, rosemary, garlic, red wine vinegar, oil, salt and pepper; pour over lamb and onion. Toss to coat. Cover and refrigerate 4 to 8 hours. Remove lamb; discard marinade. Alternate lamb and onion on each skewer. Grill kebabs about 4 minutes per side or until desired degree of doneness. Remove from grill, cover and let stand. Grill peaches, cut side down, 3 minutes or until browned and juicy. Cut each peach half into 4 wedges. To serve, place a peach wedge and one cheese cube on each lamb skewer.

Per serving: 289 calories, 38 grams protein, 12 grams fat (37 percent calories from fat), 3.8 grams saturated fat, 7 grams carbohydrate, 113 milligrams cholesterol, 207 milligrams sodium, 1 gram fiber.

Monday Heat and Eat

Make LAMB PITAS for dinner. Heat some of the leftover lamb (cut into small pieces) and sprinkle with a little cumin and dried oregano. Top 4 warmed no-pocket pitas with lamb, lettuce, sliced red onion, cucumbers and sliced tomatoes. Add a dollop of plain yogurt. Fold or roll and enjoy. Serve with DELI TABBOULEH. Top the leftover CAKE with leftover BERRIES.

Shopping List

cumin, dried oregano, no-pocket pitas, lettuce, red onion, cucumbers, tomatoes, plain yogurt, deli tabbouleh.

Tuesday Meatless

For an easy no-meat dinner, try FETTUCCINE WITH TOMATOES AND ARTICHOKES. Serve with a LETTUCE WEDGE and GARLIC BREAD. Sliced KIWIFRUIT makes a good dessert.

Shopping List

fettuccine, canned quartered artichokes in water, plum tomatoes, canola oil, onion, basil pesto, reduced-sodium seasoned salt, garlic, dry white wine, parmesan cheese, lettuce, garlic bread, kiwifruit.


makes 4 servings
Prep time:
15 minutes
Cook time:
10 minutes, plus fettuccine
  • 8 ounces fettuccine
  • 1 (14-ounce) can quartered artichokes packed in water
  • 6 plum tomatoes
  • 1 tablespoon canola oil
  • 1 onion, chopped
  • 1 tablespoon basil pesto
  • 1 teaspoon reduced-sodium seasoned salt
  • 1 teaspoon minced roasted garlic
  • 1/4 cup dry white wine
  • 1/4 cup freshly grated parmesan cheese

Cook fettuccine according to directions; reserve 1/4 cup cooking water and drain the rest. Cut artichokes and tomatoes into 1/2-inch cubes. Heat oil in a large nonstick skillet on medium-high. Add onion; cook 5 minutes or until softened. Add pesto, salt and garlic. Cover and cook 2 minutes, stirring occasionally. Add wine and stir to loosen browned bits of food in skillet. Add artichokes and tomatoes. Cook 2 to 3 minutes, stirring occasionally or until tomatoes begin to soften and sauce is hot. Add reserved cooking water and drained pasta. Toss to mix. Sprinkle with parmesan and serve.

Per serving: 344 calories, 12 grams protein, 8 grams fat (21 percent calories from fat), 1.6 grams saturated fat, 54 grams carbohydrate, 5 milligrams cholesterol, 536 milligrams sodium, 4 grams fiber.

Wednesday Express

For dinner, look for your favorite brand of CHICKEN BURGERS, or make your own. (We like the ones from Trader Joe's.) Serve them on toasted WHOLE-GRAIN BUNS with SLICED AVOCADO, TOMATOES and LETTUCE. Add BAKED SWEET POTATO CHIPS. For dessert, scoop some leftover ICE CREAM.

Shopping List

any frozen chicken burgers or ground chicken, whole-grain buns, avocado, tomatoes, lettuce, baked sweet potato chips.

Thursday Kids

These EAT-MORE-FISH TACOS will bring the kids to the table. Heat oven to 400 degrees. Line a rimmed baking sheet with foil and coat it with cooking spray. Arrange 4 tilapia fillets on foil. Bake 10 minutes or until opaque throughout. Meanwhile, combine 2 tablespoons plain yogurt, 2 tablespoons low-fat mayonnaise and 1 teaspoon lime juice. Lay fillets on softened corn tortillas, top with shredded lettuce, chopped tomatoes, diced avocado and the sauce. Add canned reduced-sodium BLACK BEANS alongside the tacos. Bite into a NECTARINE for dessert.

Shopping List

cooking spray, tilapia fillets, plain yogurt, low-fat mayonnaise, lime, corn tortillas, lettuce, tomatoes, avocados, canned reduced-sodium black beans, nectarines.

Friday Budget

This economical CHICKEN STEW goes into our "favorites" file. Serve the stew over BROWN RICE and add a GREEN SALAD and CRUSTY ROLLS. PEARS are an easy dessert.

Shopping List

canola oil, onion, garlic, boneless skinless chicken breasts, curry powder, Caribbean jerk seasoning, black peppercorns, dry red wine, capers, canned reduced-sodium black beans, canned diced tomatoes with basil, garlic and oregano, brown rice, salad greens, crusty rolls, pears.


makes 6 servings
Prep time:
15 minutes
Cook time:
about 20 minutes
  • 2 teaspoons canola oil
  • 1 cup chopped onion
  • 1 1/2 teaspoons minced garlic
  • 1 pound boneless skinless chicken breasts, cut into bite-size pieces
  • 1 teaspoon curry powder
  • 2 teaspoons Caribbean jerk seasoning
  • 1/2 teaspoon cracked black pepper
  • 1/4 cup dry red wine
  • 2 tablespoons drained capers
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14.5-ounce) can diced tomatoes with basil, garlic and oregano, undrained

Heat oil in a large nonstick skillet on medium-high. Add onion and garlic; cook 5 minutes or until tender. In a medium bowl, combine chicken, curry, jerk seasoning and pepper. Add chicken mixture to pan; cook 4 minutes. Stir in wine, capers, beans and tomatoes. Cover, reduce heat to low, and simmer 10 minutes or until tender. Serve immediately.

Per serving: 189 calories, 21 grams protein, 4 grams fat (21 percent calories from fat), 0.6 gram saturated fat, 14 grams carbohydrate, 48 milligrams cholesterol, 507 milligrams sodium, 5 grams fiber.

Saturday Easy Entertaining

Serve your guests CORNMEAL-CRUSTED SCALLOPS. In a resealable plastic bag, combine 1 pound sea scallops, 3 tablespoons cornmeal, 1/2 teaspoon coarse salt and 1/2 teaspoon paprika; shake to coat. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add scallops and cook 3 minutes, turning once, until golden and just cooked through. Serve with CORN-ON-THE-COB and CHIPOTLE SLAW. Toss 1 (16-ounce) bag coleslaw mix with 1/3 cup coleslaw dressing and 1/4 cup chipotle-flavored light or regular mayonnaise. Add SLICED TOMATOES and CRUSTY ROLLS. Buy FRUIT TARTS for dessert.

Dry scallops with paper towels before coating.

Shopping List

sea scallops, cornmeal, coarse salt, paprika, canola oil, corn-on-the-cob, coleslaw mix, coleslaw dressing, chipotle chili-flavored light or regular mayonnaise, tomatoes, crusty rolls, fruit tarts.