7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For May 26, 2019

Sunday Family

The family won't be able to resist GLAZED LAMB CHOPS today. Serve them with fresh GREEN BEANS and MEDITERRANEAN MARKET SALAD. In a large nonstick skillet, cook 1 1/2 pounds fresh broccoli florets, 1 1/2 tablespoons minced garlic and 1 teaspoon pepper in 1 1/2 tablespoons canola oil over medium heat 5 to 6 minutes or until broccoli is softened. Add 3 cups water and the seasoning packets from any 2 (6.5-ounce) packages wild mushroom couscous (or another flavor); bring to a boil. Remove from heat; stir in couscous and cover. Let stand 7 minutes. Sprinkle with 1/2 cup quartered kalamata olives. Add DINNER ROLLS. Buy BREAD PUDDING for dessert.

Save enough lamb, salad and bread pudding for Monday.

Shopping List

dry red wine, orange juice, garlic, shallots, fresh rosemary, dried oregano, olive oil, lamb rib chops, coarse salt, pepper, cooking spray, honey, green beans, fresh broccoli, canola oil, wild mushroom couscous (or another flavor), kalamata olives, dinner rolls, bread pudding.


makes 18 rib chops
Prep time:
15 minutes; marinating time: 2 hours
Cook time:
about 10 minutes
  • 3/4 cup dry red wine
  • 1/3 cup orange juice
  • 4 garlic cloves, minced
  • 4 shallots, minced
  • 2 tablespoons minced fresh rosemary
  • 1 1/2 teaspoons dried oregano
  • 3 tablespoons olive oil
  • 18 (2- to 3-ounce) lamb rib chops
  • 1 teaspoon coarse salt
  • 1 teaspoon pepper
  • 2 tablespoons honey

Whisk together wine, juice, garlic, shallots, rosemary, oregano and olive oil. Reserve 1/4 cup. Pour remaining marinade into resealable plastic bag; add lamb chops. Chill 2 hours. Remove chops from marinade; discard marinade. Sprinkle with salt and pepper. Place chops on rack of roasting pan coated with cooking spray. Stir together reserved 1/4 cup marinade and the honey. Broil chops 3 inches from heat 5 minutes on each side or to desired doneness, basting with honey mixture after 3 minutes on each side.

Per chop: 77 calories, 9 grams protein, 3 grams fat (40 percent calories from fat), 1.1 grams saturated fat, 2 grams carbohydrate, 29 milligrams cholesterol, 132 milligrams sodium, no fiber.

Monday Heat and Eat

Make STUFFED PITAS from Sunday's leftovers. Chop leftover lamb and combine with the leftover Mediterranean Market Salad. Mix with plain yogurt. Line whole-grain pitas with lettuce leaves and fill with lamb mixture.

To accompany the pitas, make this CUCUMBER SALAD: Peel, halve lengthwise, remove seeds and slice 2 medium cucumbers. Combine 1/2 cup plain yogurt, 1/2 teaspoon minced garlic, 1/2 teaspoon cumin, 1 tablespoon fresh chopped mint and 3 tablespoons golden raisins; mix well. Spoon over cucumbers and toss to coat. Warm the leftover PUDDING for dessert.

Shopping List

plain yogurt, whole-grain pitas, lettuce, cucumbers, garlic, cumin, fresh mint, golden raisins.

Tuesday Meatless

There were no complaints at our house when LINGUINE WITH GOAT CHEESE AND TOMATOES arrived at the table. Cook 12 ounces linguine according to directions; drain. Meanwhile, toss 1 pound grape tomatoes (halved) with 1/2 teaspoon sugar and coarse salt to taste in a bowl to release the juices. Toss the cooked pasta with 1 (4- or 5-ounce) package crumbled goat cheese in a warmed serving bowl until the cheese is melted. Add the tomatoes and their juices, 2/3 cup sliced kalamata olives, 1/2 cup shredded fresh basil leaves, coarse salt and pepper to taste. Toss to mix and serve immediately. Serve with a ROMAINE SALAD topped with sliced hard-cooked eggs and ITALIAN BREAD. Enjoy PLUMS for dessert.

Shopping List

linguine, grape tomatoes, sugar, coarse salt, goat cheese, kalamata olives, fresh basil, pepper, romaine, eggs, Italian bread, plums.

Wednesday Kids

Treat the kids to CHICKEN NUGGETS (from frozen) for an easy entree. Give them some HONEY MUSTARD SAUCE on the side.

Make your own OVEN FRIES: Heat oven to 425 degrees. Cut 1 1/2 pounds unpeeled potatoes into 1/2-inch wedges and toss with 1 tablespoon canola oil and 1/2 teaspoon coarse salt. Bake on a large foil-lined baking sheet coated with cooking spray about 30 minutes or until tender.

Serve with my favorite childhood vegetable, GREEN PEAS (from frozen), and add BREAD STICKS. For dessert, slice some KIWI.

Shopping List

frozen chicken nuggets, honey mustard sauce, potatoes, canola oil, coarse salt, cooking spray, frozen green peas, bread sticks, kiwi.



makes 6 servings
Prep time:
15 minutes
Cook time:
30 minutes; standing time: 10 minutes
  • 2 (15-ounce) cans Southwestern bean salad
  • 1 teaspoon cumin
  • 12 soft corn tortillas (6 to 8 inches)
  • 2 cups salsa verde
  • 1 1/2 cups shredded Mexican cheese blend
  • Reduced-fat sour cream, chopped avocado, fresh chopped cilantro and lime wedges for garnish

Heat oven to 350 degrees. Drain 1 can of bean salad; discard liquid. Place in food processor. Process until pureed but still slightly chunky. In a large bowl, mix together pureed salad, second can salad with liquid and the cumin. Spoon mixture evenly down center of tortillas. Roll; place seam side down in a 9-by-13-inch baking dish coated with cooking spray. Pour salsa verde evenly over enchiladas. Top with cheese. Cover with nonstick foil. Bake 30 minutes or until beginning to brown around edges. Let stand 10 minutes before serving. Garnish as desired.

Per serving: 285 calories, 12 grams protein, 9 grams fat (28 percent calories from fat), 4.9 grams saturated fat, 40 grams carbohydrate, 27 milligrams cholesterol, 1,047 milligrams sodium, 5 grams fiber.

Friday Express

Take it easy tonight and prepare VEGGIE BURGERS (from frozen). We always jazz them up with pepper jack cheese, lots of dill pickle slices, lettuce, tomatoes, low-fat mayonnaise and Dijon mustard. Serve on toasted whole-grain hamburger buns. Add BAKED VEGETABLE CHIPS. ANGEL FOOD CAKE with leftover STRAWBERRIES is dessert.

Save enough cake for Saturday.

Shopping List

frozen veggie burgers, pepper jack cheese, dill pickle slices, lettuce, tomatoes, low-fat mayonnaise, Dijon mustard, whole-grain hamburger buns, baked vegetable chips, angel food cake.

Saturday Easy Entertaining

Invite your guests for this melt-in-your-mouth ALMOND-CRUSTED PORK WITH MANGO RELISH. Serve with RICE tossed with fresh chopped parsley, FRESH SUGAR SNAP PEAS and a BAGUETTE. For dessert, top leftover CAKE with warm CHOCOLATE SAUCE and LIGHT WHIPPED CREAM.

Shopping List

mangoes, red onion, red bell pepper, red wine vinegar, fresh mint, coarse salt, black pepper, almonds, brown sugar, cumin, ground coriander, cinnamon, pork tenderloins, extra-virgin olive oil, arugula, rice, parsley, fresh sugar snap peas, baguette, chocolate sauce, light whipped cream.


makes 4 servings
Prep time:
15 minutes
Cook time:
20 to 25 minutes: standing time: 5 minutes
  • 2 large mangoes, peeled, pitted and diced
  • 1/4 cup minced red onion
  • 1/4 cup minced red bell pepper
  • 1 tablespoon red wine vinegar
  • 1 teaspoon fresh chopped mint
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 3/4 cup toasted almonds, finely chopped and divided
  • 2 tablespoons brown sugar
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon cinnamon
  • 2 pork tenderloins (1 pound each)
  • 1 1/2 tablespoons extra-virgin olive oil
  • Arugula for garnish

Heat oven to 450 degrees. In a medium bowl, combine mangoes, onion, bell pepper, vinegar, mint and half the salt and pepper; set aside. In a shallow container, mix well 1/2 cup almonds, brown sugar, cumin, coriander and cinnamon. Brush pork with olive oil; season with remaining salt and pepper. Roll tenderloins in almond mixture; place on a foil-lined rimmed baking pan. Spray tenderloins lightly with cooking spray and roast 20 to 25 minutes or until internal temperature is 145 degrees. Let stand 5 minutes. Place on serving platter; top with mango mixture and remaining almonds. Garnish with arugula.

Per serving: 532 calories, 49 grams protein, 22 grams fat (36 percent calories from fat), 3.6 grams saturated fat, 38 grams carbohydrate, 119 milligrams cholesterol, 339 milligrams sodium, 6 grams fiber.