7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For January 13, 2019

Sunday Family

Gather the family for your ROAST CHICKEN. Choose a 5- to 7-pounder for plenty of leftovers. Cut into serving pieces and place in center of a large platter. Arrange PARSLEY BUTTERED POTATOES and PEAS AND CARROTS (from frozen) around chicken. Add DINNER ROLLS. For dessert, everyone will drool over CHERRY SUNDAE PIE.

Save enough chicken and cook 3 extra plain potatoes for Monday.

Shopping List

chicken to roast, parsley, butter, potatoes, frozen peas and carrots, dinner rolls, canned dark sweet cherries, graham cracker pie crust, vanilla ice cream, chocolate topping, pecans, light whipped cream.


makes 8 servings
Prep time:
10 minutes
Cook time:
several hours to overnight; standing time: 5 to 10 minutes
  • 1 (16-ounce) can dark sweet cherries, well-drained and divided
  • 1 (9-inch) graham cracker pie crust
  • 4 cups softened vanilla ice cream, divided
  • 1/3 cup plus 2 tablespoons chocolate topping
  • 1/2 cup toasted pecans
  • Light whipped cream for garnish

Spread half the cherries in pie shell; cover with 2 cups of the ice cream. Drizzle 1/3 cup chocolate topping over ice cream. Spread remaining cherries. Sprinkle pecans on top. Spoon remaining ice cream evenly over pie. Drizzle with remaining 2 tablespoons chocolate topping. Freeze several hours or overnight. Let thaw 5 to 10 minutes before serving. Garnish with whipped cream.

Per serving: 355 calories, 5 grams protein, 15 grams fat (39 percent calories from fat), 5.9 grams saturated fat, 50 grams carbohydrate, 29 milligrams cholesterol, 162 milligrams sodium, 3 grams fiber.

Monday Heat and Eat

Prepare CHICKEN-POTATO SALAD tonight for a quick meal. In a large serving bowl, toss together 2 cups cooked, skinned and diced leftover chicken, 3 medium diced leftover potatoes, 1 (15-ounce) can drained and diced beets, 1 finely chopped medium red onion, 1/3 cup diced dill pickles and 3 tablespoons fresh dill. In a small bowl, combine 1/3 cup red wine vinaigrette, 1 tablespoon Dijon mustard and 1 tablespoon light brown sugar; mix well. Pour over salad mixture and toss to coat. Add a LETTUCE WEDGE on the side. Serve with BREADSTICKS. Add PEACHES for dessert.

Shopping List

canned beets, red onion, dill pickles, fresh dill, red wine vinaigrette, Dijon mustard, light brown sugar, lettuce, breadsticks, peaches.

Tuesday Meatless

Make TOMATO BEAN SOUP for a hearty no-meat meal. In a medium saucepan, combine 2 (14.5-ounce) cans pasta-style tomatoes, 1 (15-ounce) can rinsed reduced-sodium red kidney beans, 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 2 (14-ounce) cans unsalted vegetable broth, 1/4 cup water and 1 (10-ounce) package frozen chopped spinach (squeezed dry). Add 1/2 cup orzo pasta. Cover and bring to a boil. Lower heat and simmer 10 minutes or until orzo is tender. Serve with CHEESE TOAST and MIXED GREENS. Enjoy OATMEAL COOKIES for dessert.

Save enough cookies for Wednesday.

Shopping List

canned pasta-style tomatoes, canned reduced-sodium red kidney beans, canned reduced-sodium cannellini beans, unsalted vegetable broth, frozen chopped spinach, orzo pasta, any cheese and dense bread, mixed greens, oatmeal cookies.

Wednesday Express

MEATBALL HOAGIES won't take long to prepare. Heat a large nonstick skillet on medium-high. Cook 1 small chopped onion and 1 small chopped green bell pepper for 4 minutes. Add 1 (15 1/2-ounce) can sloppy Joe sauce (or 1 pouch seasoning mix) and 16 cooked meatballs (thawed from frozen); cook 10 minutes or until thoroughly heated, stirring often. Spoon evenly into 4 hoagie buns. Serve with BAKED SWEET POTATO CHIPS and deli CARROT-RAISIN SALAD. For dessert, add leftover COOKIES.

Here's a quick carrot-raisin salad recipe: In a medium bowl, combine 1 1/2 cups shredded carrots and 1/3 cup raisins. In a small bowl, combine 1/4 cup low-fat mayonnaise, 1 1/2 teaspoons lemon juice and coarse salt to taste. Spoon over carrot mixture and toss to coat.

Shopping List

onion, green bell pepper, canned sloppy Joe sauce (or seasoning mix), frozen cooked meatballs, hoagie buns, baked sweet potato chips, deli carrot-raisin salad.

Thursday Budget

Tonight's slow cooker CHUCK ROAST WITH POTATOES AND CARROTS uses one of my favorite appliances. All you need to complete your meal is a big GREEN SALAD and CRUSTY BREAD. FRESH PINEAPPLE is a light dessert.

Shopping List

boneless chuck roast, coarse salt, olive oil, baby carrots, Yukon Gold potatoes, cabbage, unsalted beef stock, apple cider vinegar, light brown sugar, stone-ground mustard, garlic, pepper, flatleaf parsley, salad greens, crusty bread, fresh pineapple.


makes 12 servings
Prep time:
20 minutes
Cook time:
about 9 hours on low; standing time: 20 minutes
  • 2 1/2 pounds boneless chuck roast, trimmed
  • 1 1/2 teaspoons coarse salt, divided
  • 3 tablespoons olive oil
  • 1 pound baby carrots
  • 4 medium Yukon Gold potatoes (about 1 1/2 pounds), cut into quarters
  • 1 small head cabbage, cored and quartered
  • 1 1/4 cups unsalted beef stock
  • 3 tablespoons apple cider vinegar
  • 3 tablespoons light brown sugar
  • 2 tablespoons stone-ground mustard
  • 2 cloves garlic, minced
  • 3/4 teaspoon pepper
  • 3 tablespoons coarsely chopped flatleaf parsley

Sprinkle roast with 1 teaspoon salt. Heat oil in a large nonstick skillet on medium-high. Add roast; cook 4 minutes on each side or until browned. Transfer roast to a 5- to 6-quart slow cooker. Place carrots, potatoes and cabbage on and around roast. Mix together the stock, vinegar, sugar, mustard, garlic, pepper and remaining salt in a bowl and pour over the vegetables and roast. Cover; cook on low about 9 hours. Turn off cooker; remove roast, reserving liquid and vegetables in the cooker. Cover cooker. Let roast stand 20 minutes; slice across grain. Remove cabbage; cut into slices. Place cabbage, potatoes and carrots on serving platter; top with sliced roast. Sprinkle with parsley. Drizzle with cooking liquid. (Adapted from "Everyday Slow Cooker," Oxmoor House.)

Per serving: 218 calories, 19 grams protein, 7 grams fat (29 percent calories from fat), 1.8 grams saturated fat, 20 grams carbohydrate, 33 milligrams cholesterol, 336 milligrams sodium, 4 grams fiber.

Friday Kids

Include the kids while you prepare MEXICAN RICE SKILLET. For a treat, enjoy FLAN for dessert.

The adults might want to add chopped green onions to their entree.

Shopping List

lean ground beef, ground turkey, onion, canned mild no-salt-added tomatoes with green chilies, long-grain rice, reduced-sodium mild taco seasoning mix, lettuce, tomato, avocado, canned sliced black olives, Mexican blend shredded cheese, baked tortilla chips, salsa, flan, green onions (optional).


makes 6 servings
Prep time:
20 minutes
Cook time:
less than 40 minutes
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey
  • 1 small onion, chopped
  • 1 (10-ounce) can mild no-salt-added diced tomatoes with green chilies
  • 1/2 cup water
  • 1 cup uncooked long-grain rice
  • 1 (1.25-ounce) package reduced-sodium mild taco seasoning mix
  • 2 cups shredded lettuce
  • 1 tomato, chopped
  • 1 small avocado, sliced (about 5 ounces)
  • 1 (2 1/4-ounce) can sliced black olives, rinsed and drained
  • 1 cup Mexican-blend shredded cheese
  • Baked tortilla chips
  • Salsa

In a large nonstick skillet, cook beef and turkey 6 minutes or until meats are no longer pink; drain well. Add onion, tomatoes, water, rice and taco mix. Cook, covered, over medium heat for 15 minutes, stirring occasionally. Uncover and cook 15 more minutes; remove from heat. Sprinkle with lettuce, tomato, avocado and olives. Stand tortilla chips around edge of skillet; serve with additional chips and salsa.

Per serving: 356 calories, 25 grams protein, 13 grams fat (32 percent calories from fat), 4.2 grams saturated fat, 35 grams carbohydrate, 48 milligrams cholesterol, 580 milligrams sodium, 3 grams fiber.

Saturday Easy Entertaining

Show your grilling talent and prepare GRILLED TUNA for your guests.

Serve with SOUR CREAM NOODLES: Heat oven to 350 degrees. Coat a 1-quart baking dish with cooking spray. Cook 4 ounces (about 1 1/2 cups) no-yolk noodles according to directions; drain. Meanwhile, in a large bowl, combine 3/4 cup reduced-fat sour cream, 1/2 cup reduced-fat small-curd cottage cheese, 1/4 cup 1 percent milk, 1 clove minced garlic, 1/2 teaspoon Worcestershire sauce; mix well. Add noodles, toss to mix and spoon into prepared dish. Bake, uncovered, 15 minutes. Sprinkle with 2 tablespoons freshly grated parmesan cheese. Bake 5 more minutes before serving.

Alongside, add ASPARAGUS and BAGUETTES. For dessert, GORGONZOLA PEARS are simple. Halve, core and slice 3 pears into sections. Divide and attractively arrange slices among 4 dessert plates; spoon crumbled gorgonzola cheese over pears. Top with toasted chopped walnuts.

Shopping List

tuna to grill, cooking spray, no-yolk noodles, reduced-fat sour cream, reduced-fat small-curd cottage cheese, 1 percent milk, garlic, Worcestershire sauce, parmesan cheese, asparagus, baguettes, pears, crumbled gorgonzola cheese, walnuts.