7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For February 03, 2019

Sunday Family

SMOKY CHIPOTLE POT ROAST is on the menu for family day. Serve with LIMA BEANS, COLESLAW and CORNBREAD (from a mix) on the side. Buy CHOCOLATE BROWNIES for dessert.

Save half the roast and enough brownies for Thursday.

Shopping List

chipotle chili powder, boneless beef arm chuck or blade roast, canola oil, canned diced tomatoes with green chilies, lima beans, coleslaw, cornbread mix, chocolate brownies.


makes 8 servings
Prep time:
15 minutes
Cook time:
about 2 1/2 to 3 1/2 hours
  • 1 1/2 teaspoons chipotle chili powder
  • 1 (2 1/2- to 3-pound) boneless beef arm chuck or blade roast
  • 1 tablespoon canola oil
  • 1 (14.5-ounce) can diced tomatoes with green chilies, undrained

Press chili powder evenly onto all surfaces of roast. Heat oil in Dutch oven on medium. Place roast in pot; brown evenly. Pour off drippings. Add tomatoes with juice; bring to a boil. Reduce heat; cover tightly and simmer 2 to 3 hours or until roast is fork-tender. Remove roast; keep warm. Skim and discard fat from cooking liquid. Return liquid to pot; bring to a boil. Cook 8 to 10 minutes or until sauce is reduced to 2 cups. Carve roast into thin slices; top with sauce and serve.

Per serving: 229 calories, 30 grams protein, 11 grams fat (43 percent calories from fat), 3.1 grams saturated fat, 2 grams carbohydrate, 81 milligrams cholesterol, 297 milligrams sodium, 1 gram fiber.

Monday Meatless

Make OUR FAVORITE VEGETABLE CHILI tonight. Serve with a SPINACH SALAD and CRUSTY BREAD. And there are PEARS for dessert.

Save enough chili for Tuesday.

Shopping List

olive oil, onion, shredded carrots, garlic, red bell pepper, canned reduced-sodium beans (pinto, chili, red or kidney), jar or canned jalapeno peppers, chili powder, cumin, coarse salt, canned reduced-sodium diced tomatoes, unsalted vegetable broth, fresh zucchini, shredded reduced-fat sharp cheddar cheese, fresh spinach, crusty bread, pears.


makes 8 cups
Prep time:
less than 15 minutes
Cook time:
about 25 minutes; standing time: 5 minutes
  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 1 (10-ounce) package shredded carrots, chopped
  • 2 cloves garlic, minced
  • 1 medium red bell pepper, chopped
  • 2 (15-ounce) cans reduced-sodium beans (pinto, chili, red or kidney), lightly drained
  • 1 tablespoon finely chopped and seeded jalapeno pepper
  • 1 to 2 teaspoons chili powder
  • 2 teaspoons cumin
  • Coarse salt to taste
  • 1 (28-ounce) can reduced-sodium diced tomatoes, crushed and lightly drained
  • 1/4 cup unsalted vegetable broth
  • 1 medium zucchini, halved lengthwise and sliced 1/4 inch thick
  • Shredded reduced-fat sharp cheddar cheese for garnish

In a 3-quart microwave container, combine oil, onion, carrots, garlic and bell pepper. Cover and microwave on high (100 percent power) 6 to 8 minutes or until the vegetables are softened. Stir several times; drain. Add beans, jalapeno pepper, chili powder, cumin, salt, tomatoes and broth. Mix well, cover and microwave on high 10 minutes and then on medium (50 percent power) 5 minutes. Stir in zucchini and microwave 2 minutes on high. Let stand covered 5 minutes. Garnish with cheese and serve.

Per cup: 157 calories, 8 grams protein, 1 gram fat (5 percent calories from fat), no saturated fat, 32 grams carbohydrate, no cholesterol, 409 milligrams sodium, 10 grams fiber.

Tuesday Kids

With a little help, the kids can make their own VEGETABLE CHILI BURRITOS tonight. Heat the leftover chili and spoon chili down the center of heated tortillas. Top with shredded reduced-fat cheddar cheese. Roll and eat. Serve with RICE and CARROT STICKS. BUTTERSCOTCH PUDDING is dessert.

Save enough carrot sticks for Wednesday.

Shopping List

burrito-size tortillas, shredded reduced-fat cheddar cheese, rice, carrots, butterscotch pudding.

Wednesday Express

Look for Amy's or another brand of frozen SOUP. Stop by the deli for your favorite SANDWICH (on whole-grain bread) to go with the soup. Add leftover CARROT STICKS, PICKLES and OLIVES on the side. Serve PEACHES for dessert.

Save enough peaches for Friday.

Shopping List

Amy’s (or another brand) frozen soup, any deli sandwiches, pickles, olives, peaches.

Thursday Heat and Eat

Make dinner special for your Valentine with (leftover) CHIPOTLE BEEF served over BOW-TIE PASTA. Add a BIBB LETTUCE SALAD and BAGUETTES.

For dessert, make BROWNIE SNOWFLAKES from leftover brownies. Flip brownies bottom side up (it's smoother). Use doilies to cover brownies and dust with powdered sugar. Carefully lift doily and see your snowflake. Serve STRAWBERRY ICE CREAM and light WHIPPED CREAM on the side.

Shopping List

bow-tie pasta, bibb lettuce, baguettes, doilies, powdered sugar, strawberry ice cream, light whipped cream.

Friday Budget

TUNA BISCUIT MELTS are a prize-winner! Heat oven to 350 degrees. Coat a cookie sheet with cooking spray. In medium bowl, combine 2 (6-ounce) cans drained, water-packed albacore tuna, 1/3 cup chopped onion, 1/3 cup low-fat mayonnaise and coarse salt and pepper to taste; mix well. Separate dough of 1 (16.3-ounce) can refrigerated flaky biscuit dough into 8 biscuits. Place 4 biscuits on cookie sheet. Press or roll each to form a 5-inch round. Spoon tuna mixture in centers of biscuits. Divide 2 ounces (1/2 cup) shredded reduced-fat sharp cheddar cheese among biscuits. Press or roll remaining 4 biscuits to form 5-inch rounds. Place over filling. Press edges to seal. Bake 15 to 20 minutes or until golden. Halve each sandwich; top with reduced-fat sour cream, shredded lettuce and chopped tomatoes.

Serve with STIR-FRY VEGETABLES (from frozen). For dessert, mix leftover chopped peaches into instant VANILLA PUDDING (made with 1 PERCENT MILK).

Shopping List

cooking spray, canned water-packed albacore tuna, onion, low-fat mayonnaise, coarse salt, pepper, refrigerated biscuit dough, shredded reduced-fat sharp cheddar cheese, reduced-fat sour cream, lettuce, tomatoes, frozen stir-fry vegetables, vanilla pudding, 1 percent milk.

Saturday Easy Entertaining

Entertain in style with PORK TENDERLOIN WITH RASPBERRY SAUCE. Serve with your OVEN-BROWNED POTATOES and GREEN PEAS WITH PEARL ONIONS (from frozen). Add SOURDOUGH ROLLS. For dessert, keep it light with LEMON SORBET alongside your favorite COOKIES.

Shopping List

pork tenderloin, cayenne pepper, butter, red raspberry preserves, red wine vinegar, ketchup, prepared horseradish, soy sauce, garlic, fresh kiwis, fresh raspberries (optional), potatoes, frozen green peas with pearl onions, sourdough rolls, lemon sorbet, your favorite cookies.


makes 4 servings
Prep time:
15 minutes
Cook time:
about 10 minutes
  • 1 (1-pound) pork tenderloin, cut crosswise into 8 pieces
  • Cayenne pepper to taste
  • 2 teaspoons butter
  • 6 tablespoons red raspberry preserves
  • 2 tablespoons red wine vinegar
  • 1 tablespoon ketchup
  • 1/2 teaspoon prepared horseradish
  • 1/2 teaspoon soy sauce
  • 1 clove garlic, minced
  • 2 kiwis, peeled and thinly sliced
  • Fresh raspberries (optional)

Press each pork tenderloin slice into 1-inch thickness. Lightly sprinkle both sides of each slice with cayenne pepper. In a large nonstick skillet over medium-high heat, melt butter. Add pork slices; cook 3 to 4 minutes on each side. Meanwhile, in a small saucepan, combine preserves, vinegar, ketchup, horseradish, soy sauce and garlic. Simmer over low heat about 3 minutes, stirring occasionally. Keep warm. Place cooked pork slices on warm serving platter. Spoon sauce over each pork slice; top with a slice of kiwi. Garnish serving platter with remaining kiwi and optional raspberries.

Per serving: 235 calories, 22 grams protein, 5 grams fat (19 percent calories from fat), 2.2 grams saturated fat, 26 grams carbohydrate, 65 milligrams cholesterol, 153 milligrams sodium, 1 gram fiber.