7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For March 31, 2019

Sunday Family

Prepare your own LEG OF LAMB and serve it with HERB ROASTED DIJON POTATOES. Heat oven to 425 degrees. Mix together 5 tablespoons Dijon mustard, 2 tablespoons olive oil, 1 clove minced garlic and 1/2 teaspoon Italian seasoning. Add 2 pounds cubed red potatoes; toss to coat. Spoon into a rimmed baking sheet coated with cooking spray. Bake 25 to 30 minutes, or until fork-tender; stir occasionally. Make a GRAPE TOMATO AND BROCCOLI FLORET SALAD (halve the tomatoes) tossed with a light vinaigrette and add DINNER ROLLS. For dessert, top slices of ANGEL FOOD CAKE with STRAWBERRIES.

Save enough lamb, tomato-broccoli salad and cake for Monday. Save enough strawberries for Tuesday.

Shopping List

leg of lamb, Dijon mustard, olive oil, garlic, Italian seasoning, red potatoes, cooking spray, grape tomatoes, fresh broccoli, light vinaigrette, dinner rolls, angel food cake, strawberries.

Monday Heat and Eat

Make LAMB SANDWICHES ON ROSEMARY BREAD. Brush the bread with olive oil and layer it with leftover lamb slices, roasted red peppers, goat cheese and arugula. Serve with leftover TOMATO-BROCCOLI SALAD. Drizzle CHOCOLATE SYRUP over the leftover CAKE for dessert.

Shopping List

rosemary or other bread for sandwiches, olive oil, roasted red peppers, goat cheese, arugula, chocolate syrup.

Tuesday Meatless

CHEDDAR AND PEAR PANINI is a great no-meat sandwich. For 2 sandwiches: Heat panini press or stovetop grill to medium. Mix 2 tablespoons mango chutney and 1 tablespoon low-fat mayonnaise in a small bowl. Spread mixture over 4 slices whole-grain bread. Top with 3 ounces sharp light cheddar cheese (thinly sliced and divided). Divide and top with 1/4 of a pear (or apple), thinly sliced, and remaining cheese and bread slices, chutney side down. Coat outside of slices with cooking spray. Place on panini press or grill, coated side down; cook 4 to 8 minutes or until cheese has melted. Cut in half; serve with deli COLESLAW. Add OVEN FRIES (from frozen). For dessert, scoop some VANILLA ICE CREAM and top it with leftover STRAWBERRIES.

Save leftover ice cream for Friday.

Shopping List

mango chutney, low-fat mayonnaise, whole-grain bread, sharp light cheddar cheese, pears or apples, cooking spray, deli coleslaw, frozen oven fries, vanilla ice cream.

Wednesday Budget

The REALLY GOOD TUNA CASSEROLE went over big-time at our house. Serve this update of a family favorite with a SPINACH SALAD and CRUSTY BREAD. TROPICAL FRUIT is good for dessert.

Shopping List

cooking spray, no-yolk medium noodles, butter, red bell pepper, onion, fresh mushrooms, flour, 1 percent milk, shredded 50 percent light sharp cheddar cheese, canned water-packed albacore tuna, coarse salt, black pepper, panko crumbs, fresh spinach, crusty bread, tropical fruit.


makes 4 servings
Prep time:
20 minutes
Cook time:
about 35 minutes
  • 6 ounces no-yolk medium noodles
  • 2 teaspoons butter, divided
  • 1 small red bell pepper, chopped
  • 1/2 medium onion, chopped
  • 1 cup sliced fresh mushrooms
  • 2 tablespoons flour
  • 1 1/4 cups 1 percent milk
  • 1/2 cup shredded 50 percent light sharp cheddar cheese
  • 2 (5-ounce) cans water-packed albacore tuna, drained and flaked
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1/3 cup dried panko crumbs

Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray; set aside. Cook noodles according to package directions; drain. Meanwhile, combine 1 teaspoon butter, bell pepper, onion and mushrooms in a large container and microwave on high (100 percent power) for 30 seconds; drain. Whisk together flour and milk until smooth. Stir into vegetable mixture; cover and microwave on high for 2 minutes. Stir, re-cover and cook for 1 minute. Stir and continue cooking in 30-second increments until thickened. Remove from microwave, add cheese and stir until melted. Stir in tuna, cooked noodles, salt and pepper, and spoon into baking dish. Bake, covered, 25 minutes. Mix together panko crumbs and the 1 teaspoon remaining butter (melted); sprinkle over casserole and bake 5 more minutes or until bubbly. Serve immediately.

Per serving: 365 calories, 30 grams protein, 7 grams fat (17 percent calories from fat), 3.2 grams saturated fat, 46 grams carbohydrate, 48 milligrams cholesterol, 521 milligrams sodium, 3 grams fiber.

Thursday Express

Pick up a ROTISSERIE CHICKEN and serve it with BAKED POTATOES topped with BROCCOLI AND CHEESE SAUCE (from frozen). Add WHOLE-GRAIN ROLLS. Stop by the bakery for BROWNIES for something sweet.

Save 2 cups chopped chicken and enough brownies for Friday.

Shopping List

rotisserie chicken, potatoes to bake, frozen broccoli and cheese sauce, whole-grain rolls, brownies.

Friday Kids

Let the kids help prepare TEX-MEX CHICKEN POT PIE with the leftover chicken. The whole family will enjoy it with CELERY STICKS and DIP. Everyone will line up for warmed leftover BROWNIES topped with leftover ICE CREAM and CHOCOLATE SPRINKLES.

Shopping List

burrito-sized flour tortillas, canned condensed cream of mushroom soup, canned chicken breast (if needed), packaged frozen vegetables for soup, canned chopped mild green chilies, cilantro, cooking spray, celery, dip, chocolate sprinkles.


makes 6 servings
Prep time:
15 minutes
Cook time:
45 minutes
  • 2 burrito-sized flour tortillas (see NOTE)
  • 1 (10 3/4-ounce) can condensed cream of mushroom soup
  • 2 cups cooked chicken or 1 (12-ounce) can chicken breast (see NOTE)
  • 1 (16-ounce) package frozen vegetables for soup, thawed and drained
  • 1 (4 1/2-ounce) can mild chopped green chilies
  • 1/3 cup chopped cilantro

Heat oven to 375 degrees. Line the bottom of a 9-inch pie plate with 1 warmed (see note) tortilla. In a large bowl, mix soup, chicken, vegetables, chilies and cilantro. Spoon into lined pie plate. Top with the other warmed tortilla. Coat with cooking spray. Cover with foil and bake 20 minutes. Uncover and bake 25 more minutes or until top is golden and filling is hot. Cut into 6 wedges and serve immediately.

NOTES: To warm tortillas: Roll in damp white paper towels and microwave on high (100 percent power) 20 seconds or until heated. Use canned chicken if needed.

Per serving: 201 calories, 17 grams protein, 5 grams fat (22 percent calories from fat), 1.3 grams saturated fat, 23 grams carbohydrate, 39 milligrams cholesterol, 623 milligrams sodium, 4 grams fiber.

Saturday Easy Entertaining


Shopping List

dried lemongrass stalks, dry white wine, coarse salt, garlic powder, Szechwan seasoning, cornstarch, fresh or frozen large shrimp, angel hair pasta, fresh spinach, salted nuts (such as cashews or almonds), bibb lettuce, baguette, fruit tarts.


makes 4 servings
Prep time:
about 25 minutes
Cook time:
about 10 minutes, plus pasta
  • 3 dried lemongrass stalks
  • 3 cups hot water
  • 1/2 cup dry white wine
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon garlic powder
  • 2 teaspoons Szechwan seasoning
  • 2 tablespoons cornstarch
  • 2 tablespoons tepid water
  • 1 pound fresh or frozen large shrimp, thawed, peeled, deveined and tails removed
  • 6 ounces angel hair pasta
  • 5 cups torn fresh spinach leaves
  • 1/4 cup salted nuts (such as cashews or almonds)
  • Place lemongrass and hot water in a 1-quart glass measure; cover and microwave on high (100 percent power) 5 minutes; cool. Remove lemongrass to cutting board. Reserve water. Slice lemongrass lengthwise, then finely chop. In a large nonstick skillet, combine lemongrass, reserved water, wine, salt, garlic powder and Szechwan seasoning; bring to a boil. Mix cornstarch with tepid water and stir into lemongrass mixture; cook and stir 1 to 2 minutes or until mixture thickens slightly. Add shrimp and cook 3 to 4 minutes or until it turns pink. (If using frozen shrimp, cook 2 minutes.)

Meanwhile, cook pasta according to directions; drain and rinse. Return to cooking pan. Add spinach and shrimp mixture to pasta; toss. Garnish with nuts.

Per serving: 325 calories, 28 grams protein, 5 grams fat (15 percent calories from fat), 1 gram saturated fat, 40 grams carbohydrate, 159 milligrams cholesterol, 451 milligrams sodium, 2 grams fiber.