7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For December 01, 2019

Sunday Family

Present to the family this savory PORK ROAST WITH APRICOT GINGER GLAZE today. Heat oven to 350 degrees. Combine 2 teaspoons less-sodium seasoned salt and 1 teaspoon dried thyme. Rub on all sides of a 2-pound boneless pork loin roast. Bake 20 minutes per pound or until internal temperature is 145 degrees.

Meanwhile, combine 1/2 cup apricot preserves, 2 teaspoons Worcestershire sauce and 3/4 teaspoon ground ginger. Coat roast with apricot mixture the last 10 minutes of baking. Remove roast from oven and tent with foil; let stand 3 minutes. Slice and serve.

To go with the roast, bake SWEET POTATOES. Slash the tops and drizzle with a mixture of apple juice and cinnamon. Serve with FRESH BROCCOLI and make CORNBREAD (from a mix). Scoop LIME SHERBET for dessert.

Save enough pork and bake 2 extra sweet potatoes for Monday. Save enough sherbet for Tuesday.

Shopping List

less-sodium seasoned salt, dried thyme, boneless pork loin roast, apricot preserves, Worcestershire sauce, ground ginger, sweet potatoes to bake, apple juice, cinnamon, fresh broccoli, cornbread mix, lime sherbet.

Monday Heat and Eat

Take advantage of leftovers for BAKED PORK WITH CORN AND SWEET POTATOES. Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. In a large bowl, combine 1 (10 3/4-ounce) can condensed low-fat broccoli cheese soup, 1 (16-ounce) can rinsed no-salt-added corn, 1 1/2 cups chopped cooked (leftover) pork, 2 diced cooked (leftover) sweet potatoes, 1/2 cup 1% milk and 2 beaten eggs. Stir until blended; spoon into baking dish. Bake 25 minutes or until a knife inserted in center comes out clean.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, sprinkle CHUNKY APPLESAUCE with cinnamon.

Shopping List

cooking spray, canned condensed low-fat broccoli cheese soup, canned no-salt-added corn, 1% milk, eggs, fresh spinach, whole-grain rolls, chunky applesauce, cinnamon.

Tuesday Budget

These OVEN-GRILLED REUBENS are easy on the pocketbook and the palate. Serve them with DILL PICKLES and MIXED GREENS. Scoop leftover SHERBET for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, Thousand Island dressing, rye bread (without caraway seeds), Swiss cheese, shaved corned beef, cooking spray, dill pickles, mixed greens.


makes 6 sandwiches
Prep time:
15 minutes
Cook time:
15 to 20 minutes
  • 2 cups refrigerated sauerkraut, rinsed and drained
  • 3/4 teaspoon caraway seeds
  • 3/4 cup Thousand Island dressing
  • 12 slices rye bread (without caraway seeds)
  • 6 (1-ounce) slices Swiss cheese
  • 1 pound shaved corned beef (see NOTE)

Heat oven to 350 degrees. Mix together sauerkraut and caraway seeds. Spread dressing on one side of each bread slice. To 6 slices, add cheese, sauerkraut mixture and corned beef. Top with remaining 6 slices of bread (dressing side down). Coat a rimmed baking pan with cooking spray and arrange sandwiches on pan. Coat bottom of a second baking pan with spray; put coated side down on sandwiches and press lightly. Bake 15 to 20 minutes or until golden. Check after 10 minutes.

NOTE: To reduce sodium, substitute sliced turkey for corned beef.

Per serving: 510 calories, 32 grams protein, 26 grams fat (45 percent calories from fat), 9.1 grams saturated fat, 41 grams carbohydrate, 82 milligrams cholesterol, 1,731 milligrams sodium, 5 grams fiber.

Wednesday Kids

Calling all kids for ONE-POT MEXICALI BOWTIE PASTA. Munch on CARROT AND CELERY STICKS on the side. For dessert, pop a few FROZEN GRAPES (seedless) into your mouth. (Wash and spread halved grapes on a cookie sheet and freeze for 1 hour.)

Frozen grapes keep in plastic bags up to two months.

Shopping List

bowtie pasta, jar salsa, reduced-sodium black beans, canned corn, butter, chili powder, cumin, coarse salt, shredded Mexican-blend cheese, green onion, carrots, celery, seedless grapes.


makes 4 servings
Prep time:
10 minutes
Cook time:
about 10 minutes
  • 8 ounces bowtie pasta
  • 1 (16-ounce) jar salsa
  • 3 cups water
  • 1 1/2 cups rinsed reduced-sodium black beans
  • 1 (8.5-ounce) can corn, rinsed
  • 4 tablespoons butter
  • 2 to 3 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon coarse salt
  • 1 cup shredded Mexican-blend cheese
  • 1 sliced green onion

In a Dutch oven, combine pasta, salsa, water, beans, corn, butter, chili powder, cumin and salt. Bring to a boil on medium high. Simmer, stirring occasionally, 10 minutes or until pasta is al dente and a brothy sauce has formed. Spoon into bowls; top with shredded cheese and green onion. (Adapted from a recipe by Gwynn Galvin, www.swirlsofflavor.com;).

Per serving: 599 calories, 21 grams protein, 22 grams fat (33 percent calories from fat), 12.5 grams saturated fat, 82 grams carbohydrate, 56 milligrams cholesterol, 993 milligrams sodium, 8 grams fiber.

Thursday Express

Make it quick with CRUNCHY TURKEY AND CHEESE WRAPS. Spread low-fat mayonnaise onto 4 (8-inch) whole-grain tortillas. Layer lettuce, sliced tomatoes, 3 slices thinly sliced deli turkey and 1 slice 2% cheese down center of each tortilla. Top with baked potato chips. Roll and fold the filled tortilla. Serve with BEAN SOUP. Try BROWNIES for dessert.

Buy enough brownies for Friday.

Shopping List

low-fat mayonnaise, whole-grain tortillas, lettuce, tomatoes, sliced deli turkey, sliced 2% cheese, baked potato chips, bean soup, brownies.

Friday Meatless

GARLICKY TORTELLINI, SPINACH AND TOMATO SOUP will be on everyone's favorites list. Serve a ROMAINE SALAD WITH SLICED EGGS and WHOLE-GRAIN ROLLS alongside. Warm the leftover BROWNIES and top them with VANILLA ICE CREAM for dessert.

Save enough ice cream for Saturday.

Shopping List

unsalted butter, garlic, unsalted vegetable broth, fresh or frozen cheese tortellini, no-salt-added canned diced tomatoes, fresh spinach, fresh basil, Parmigiano-Reggiano cheese, romaine, eggs, whole-grain rolls, vanilla ice cream.


makes 4 servings
Prep time:
less than 10 minutes
Cook time:
about 10 minutes
  • 2 tablespoons unsalted butter
  • 6 to 8 cloves garlic, chopped
  • 4 cups unsalted vegetable broth
  • 6 to 8 ounces fresh or frozen cheese tortellini
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with liquid
  • 10 ounces fresh spinach, stems removed, coarsely chopped
  • 8 to 10 fresh basil leaves, coarsely chopped
  • Freshly grated Parmigiano-Reggiano cheese for garnish

Melt butter in a Dutch oven on medium high. Add garlic and cook about 2 minutes or until fragrant. Add broth; bring to a boil. Add tortellini and cook about 5 minutes for frozen or less if fresh. Add tomatoes, reduce heat to simmer and cook just until pasta is tender. Stir in spinach and basil; cook 1 to 2 minutes or until wilted. Sprinkle with grated cheese before serving.

Per serving: 251 calories, 9 grams protein, 9 grams fat (31 percent calories from fat), 5.1 grams saturated fat, 35 grams carbohydrate, 31 milligrams cholesterol, 461 milligrams sodium, 4 grams fiber.

Saturday Easy Entertaining

No need to go to the beach for HAWAIIAN FLANK STEAK when you can prepare it for guests at home. Combine 1 (6-ounce) can pineapple juice with 3 tablespoons honey, 1 tablespoon soy sauce, 2 tablespoons chopped green onions and 1 teaspoon garlic powder in a shallow dish. Add 1-pound flank steak; turn to coat. Cover and marinate 15 minutes in refrigerator. Remove from refrigerator; pour marinade into a small pan; grill or broil steak 10 minutes on each side for medium doneness. Stir 2 teaspoons cornstarch into marinade in pan; bring to a boil for 1 minute. Stir until hot and slightly thick; serve sauce with steak.

Accompany the tropical-flavored steak with RICE and SUGAR SNAP PEAS. Add SOURDOUGH ROLLS. For dessert, sprinkle toasted COCONUT over leftover ICE CREAM.

Shopping List

pineapple juice, honey, soy sauce, green onions, garlic powder, flank steak, cornstarch, rice, sugar snap peas, sourdough rolls, coconut.