7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For April 07, 2019

Sunday Family


Save enough chicken for Monday.

Shopping List

oranges, chicken-flavored bouillon cubes, roasting chicken, coarse salt, pepper, fresh baby carrots, sugar, canola oil, lemon, scalloped potatoes, flatbread, key lime pie.


makes 8 servings chicken; 8 servings carrots
Prep time:
20 minutes
Cook time:
2 to 2 1/4 hours for chicken; 1 1/2 to 1 3/4 hours for carrots
  • For the chicken:
  • 2 cups freshly squeezed orange juice
  • 2 chicken-flavored bouillon cubes, crumbled
  • 1 (4-pound) roasting chicken
  • Coarse salt
  • Freshly ground pepper
  • For the carrots:
  • 2 pounds fresh baby carrots, peeled
  • 1/4 cup plus 2 tablespoons sugar
  • 3 tablespoons canola oil
  • Juice of 1/2 lemon
  • Heat oven to 325 degrees. Whisk orange juice with bouillon to dissolve cubes. Place chicken in roasting pan and season the cavity with salt and pepper. Spoon half the juice mixture over the chicken and into the cavity. Roast, basting occasionally with remaining juice mixture, 2 to 2 1/4 hours or until internal temperature of thigh is 165 degrees. Let chicken stand 5 minutes before carving; serve the chicken hot with pan juices on the side.
  • For the carrots: Cook the carrots in boiling water 12 to 15 minutes; drain and return to pan. Add sugar, oil and lemon juice. Partially cover and cook over low heat, stirring gently once or twice so as not to damage carrots, until evenly glazed, 1 1/4 to 1 1/2 hours. Serve hot. (Adapted from "The Scent of Orange Blossoms," Kitty Morse and Danielle Mamane; Ten Speed Press.)

Per serving, light and dark chicken without skin: 159 calories, 24 grams protein, 3 grams fat (19 percent calories from fat), 0.8 gram saturated fat, 7 grams carbohydrate, 75 milligrams cholesterol, 375 milligrams sodium, no fiber.

Carb count: 0.5.

Per serving, carrots: 127 calories, 1 gram protein, 6 grams fat (40 percent calories from fat), 0.5 gram saturated fat, 19 grams carbohydrate, no cholesterol, 40 milligrams sodium, 2 grams fiber.

Monday Heat and Eat

Transform the leftover chicken into CHICKEN JAMBALAYA (from mix). Follow the directions for any jambalaya mix and add 4 ounces diced ham. Then stir in 1 (10-ounce) package frozen sliced okra (thawed) and simmer 10 more minutes. Add 2 cups diced leftover chicken; mix well. Remove from heat and let stand, covered, 5 minutes. Serve with a MIXED GREEN SALAD and a BAGUETTE. PEACHES are for dessert.

Shopping List

jambalaya mix, diced ham, frozen sliced okra, salad greens, baguette, peaches.

Tuesday Kids

Buy frozen BLACK BEAN BURGERS for kids' night. Serve on toasted whole-grain buns and top with their favorites, such as shredded lettuce, chopped green chilies, salsa and Mexican-blend shredded cheese. Serve with OVEN FRIES (from frozen). For dessert, RED AND GREEN GRAPES are fun.

Shopping List

frozen black bean burgers, whole-grain hamburger buns, lettuce, chopped green chilies, salsa, Mexican-blend shredded cheese, frozen oven fries, red and green grapes.

Wednesday Express

We lapped up this super-easy SHEPHERD'S PIE. Serve it with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. For dessert, try ICE CREAM SANDWICHES.

Shopping List

lean ground beef, frozen peas and carrots, frozen chopped onions, canned mushroom gravy, cooking spray, frozen mashed potatoes, lettuce, whole-grain bread, ice cream sandwiches


makes 4 servings
Prep time:
10 minutes
Cook time:
about 35 minutes
  • 1 pound 95 percent lean ground beef
  • 1 (16-ounce) package frozen peas and carrots
  • 1 cup frozen chopped onions
  • 2 tablespoons water
  • 1 (10.5-ounce) can or jar mushroom gravy
  • 1 (8-ounce) package any frozen mashed potatoes, defrosted

Heat oven to 350 degrees. In a large nonstick skillet, cook beef 6 minutes or until no longer pink. Meanwhile, microwave peas and carrots, onions and water 10 minutes on high (100 percent power); drain. Add gravy and cooked beef; mix well and microwave 3 minutes on high. Spoon into a 2 1/2-quart baking dish coated with cooking spray. Spread potatoes evenly over mixture. Bake 20 to 25 minutes or until potatoes are browned and mixture is bubbly.

Per serving: 322 calories, 29 grams protein, 9 grams fat (25 percent calories from fat), 3.3 grams saturated fat, 32 grams carbohydrate, 68 milligrams cholesterol, 665 milligrams sodium, 5 grams fiber.

Thursday Budget

Keep the slow cooker busy today with SAUSAGE AND SAUERKRAUT WITH POTATOES. In a 4-quart or larger slow cooker, place 1 (12- to 14-ounce) package reduced-fat kielbasa (cut into chunks), 2 (14.5-ounce) cans rinsed and drained sauerkraut, 1 teaspoon caraway seeds, 4 medium halved red potatoes, 1 medium sliced onion and 2/3 cup water. Stir, cover and cook on low for 8 hours. Alongside, add PICKLED BEETS. Serve with PUMPERNICKEL BREAD. Add CHUNKY APPLESAUCE for dessert.

Shopping List

reduced-fat kielbasa, canned sauerkraut, caraway seeds, red potatoes, onion, pickled beets, pumpernickel bread, chunky applesauce.

Friday Meatless

Forget meat tonight and enjoy FETTUCCINE WITH BLUE CHEESE. Cook 12 ounces fettuccine according to directions; add 1 (10-ounce) package frozen green peas (thawed) the last 3 minutes of cooking. Drain. To empty pot, add 1/4 cup half-and-half, 1 cup 1 percent milk, 2 tablespoons chopped green onions and coarse salt and pepper to taste. Simmer 1 minute. Return fettuccine and peas to pot. Sprinkle with 1/4 cup crumbled blue cheese; toss to coat. Serve immediately. Add a ROMAINE SALAD and GARLIC BREAD. RASPBERRY SORBET is dessert.

Save enough sorbet for Saturday.

Shopping List

fettuccine, frozen green peas, half-and-half, 1 percent milk, green onions, coarse salt, pepper, crumbled blue cheese, romaine, garlic bread, raspberry sorbet.

Saturday Easy Entertaining

Entertain your guests and put ITALIAN PORK ROAST WITH ROASTED POTATO WEDGES on the menu. Heat oven to 350 degrees. Rub 3 tablespoons Italian seasoning over 1 (2-pound) boneless pork loin roast. Place roast in a shallow pan and roast 25 minutes. Place 4 medium unpeeled potatoes (cut into wedges) and 1/4 cup bottled Italian dressing in a resealable plastic bag; toss to coat. Discard marinade; arrange potatoes around pork roast and return to oven for 20 to 30 minutes or until internal temperature of roast reaches 145 degrees and potatoes are tender. Remove from oven and let pork stand 5 minutes before slicing. Serve with ROASTED ASPARAGUS WITH LEMON, PARMESAN AND GARLIC. Add CRUSTY BREAD. For dessert, leftover RASPBERRY SORBET with BUTTER COOKIES is light.

Shopping List

Italian seasoning, boneless pork loin roast, potatoes, bottled Italian dressing, fresh asparagus, olive oil, coarse salt, pepper, garlic, parmesan cheese, lemons, crusty bread, butter cookies.


makes 4 servings
Prep time:
10 minutes
Cook time:
8 minutes
  • 1 pound fresh asparagus, trimmed
  • 2 tablespoons olive oil
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 cloves garlic, pressed
  • 3 tablespoons grated parmesan cheese
  • 2 tablespoons fresh lemon juice
  • Lemon wedges for garnish

Heat oven to 400 degrees. In a large bowl, toss asparagus with oil, salt, pepper and garlic. On a lightly oiled large rimmed baking sheet, arrange asparagus in a single layer. Roast 8 minutes or until asparagus is tender-crisp. Return to bowl. Add parmesan and juice; toss to coat. Garnish with lemon wedges; serve immediately. (Adapted from "Martina’s Kitchen Mix," Martina McBride, Oxmoor House.)

Per serving: 101 calories, 4 grams protein, 8 grams fat (66 percent calories from fat), 1.6 grams saturated fat, 5 grams carbohydrate, 3 milligrams cholesterol, 300 milligrams sodium, 2 grams fiber.