7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For June 16, 2019

Sunday Family

Serve the family PROSCIUTTO-WRAPPED PORK WITH WALNUTS and be ready for compliments. Enjoy the juicy pork with COUSCOUS and fresh GREEN BEANS. Add SOURDOUGH BREAD. Slice POUND CAKE and top it with STRAWBERRIES for dessert.

Prepare enough pork for Monday.

Shopping List

pork tenderloin, garlic powder, coarse salt, prosciutto, butter, mango chutney, dry white wine, unsalted chicken stock, baby arugula, red onion, walnuts, couscous, fresh green beans, sourdough bread, pound cake, strawberries.


makes 6 servings
Prep time:
15 minutes
Cook time:
less than 25 minutes
  • 1 1/2 pounds pork tenderloin
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 3 ounces thinly sliced prosciutto
  • 2 tablespoons butter
  • 2/3 cup mango chutney
  • 1/4 cup dry white wine
  • 1/4 cup unsalted chicken stock
  • Baby arugula and small red onion wedges
  • 3/4 cup coarsely chopped toasted walnuts

Season pork with garlic powder and salt; wrap in prosciutto slices, securing ends with wooden picks. In a large nonstick skillet, melt butter on medium high. Add pork; brown on all sides, turning occasionally. Reduce heat to low; stir chutney, wine and stock into the skillet. Cover; cook 20 minutes or until pork reaches 145 degrees. Remove cover; cook until sauce thickens. Slightly cool; remove to cutting board and remove picks. Slice pork. Place on platter lined with arugula and onion. Pour sauce over top of pork and sprinkle with walnuts.

Per serving: 333 calories, 28 grams protein, 18 grams fat (49% calories from fat), 5.1 grams saturated fat, 15 grams carbohydrate, 82 milligrams cholesterol, 426 milligrams sodium, 2 grams fiber.

Monday Heat and Eat

Use the leftover pork for SOFT TACOS WITH PORK. Cut pork into strips. Spread warm corn tortillas with heated canned vegetarian refried beans. Top with pork, shredded lettuce, chopped onion and chunky salsa. Roll and serve with sliced steamed ZUCCHINI and sliced AVOCADO. Make FLAN (from a mix) for dessert.

Shopping List

corn tortillas, canned vegetarian refried beans, lettuce, onion, chunky salsa, zucchini, avocado, flan mix.

Tuesday Budget

TWO-CHEESE PASTA saves money and time. Cook 10 ounces rotini pasta according to directions and add 2 cups frozen cauliflower, broccoli and carrot mixture (loose-packed) the last 5 minutes of cooking; drain. In the heated saucepan, combine 1 cup 1% milk, 3 ounces reduced-fat cream cheese and 1/4 teaspoon pepper. Cook and stir on low until cream cheese melts. Return pasta and vegetable mixture to saucepan. Toss to coat with cream cheese mixture. Stir in 1/2 cup freshly grated parmesan cheese. Serve immediately with a MIXED GREEN SALAD and GARLIC BREAD. Fresh PINEAPPLE CHUNKS topped with TOASTED COCONUT is a light dessert.

Shopping List

rotini pasta, frozen cauliflower, broccoli and carrot mixture, 1% milk, reduced-fat cream cheese, pepper, parmesan cheese, mixed greens, garlic bread, fresh pineapple, toasted coconut.

Wednesday Express

Be a hero by making a fast meal of MEATBALL HEROES. Heat broiler. In a large nonstick skillet on medium-high, heat 1 (12-ounce) package frozen precooked turkey meatballs (thawed), 1 1/2 cups red pasta sauce and 1/4 cup water until boiling. Reduce heat to medium-low and simmer, covered, 5 minutes or until meatballs are heated through; stir occasionally.

Meanwhile, place 4 whole-grain hero rolls (sliced almost through horizontally) cut-side up on a large cookie sheet. Sprinkle rolls with 1/2 to 1 cup part-skim shredded mozzarella cheese. Broil 2 to 3 minutes or until cheese melts. Spoon meatballs and sauce onto bottom of rolls; cut sandwiches in half.


Shopping List

frozen precooked turkey meatballs, red pasta sauce, whole-grain hero rolls, part-skim shredded mozzarella cheese, baked potato chips, dill pickles, lettuce, nectarines.

Thursday Kids

Who can top MEXICAN PIZZA for flavor and simplicity? Heat oven to 425 degrees. Place 1 (10-ounce) ready-to-bake whole-grain thin pizza crust on a baking sheet. Spread with 1 (16-ounce) can vegetarian refried beans; sprinkle with 1 cup (4 ounces) shredded reduced-fat Mexican-blend cheese. Bake 8 to 10 minutes or until crust is crisp and cheese melts. Top with shredded lettuce, chopped tomatoes, mild taco sauce and chopped cilantro. Slice and serve with CARROT STICKS. For dessert, make instant CHOCOLATE PUDDING with 1% milk and top with sliced BANANAS.

Shopping List

ready-to-bake whole-grain thin pizza crust, canned vegetarian refried beans, shredded reduced-fat Mexican-blend cheese, lettuce, tomatoes, mild taco sauce, cilantro, carrots, instant chocolate pudding, 1% milk, bananas.

Friday Meatless


Shopping List

radiatori pasta, kalamata olives, canned no-salt-added diced tomatoes, fresh basil, olive oil, parmesan cheese, romaine, Italian bread, red and green grapes.


makes 8 servings
Prep time:
less than 15 minutes
Cook time:
for pasta
  • 12 ounces radiatori pasta
  • 1 cup kalamata olives, rinsed and sliced
  • 1 (28-ounce) can no-salt-added diced tomatoes, drained
  • 1/2 cup fresh basil leaves, rolled and thinly sliced
  • 3 tablespoons olive oil
  • Freshly grated parmesan cheese for garnish, if desired

Cook pasta according to directions; drain. Meanwhile, combine olives, tomatoes, basil and oil; mix well. Stir and spoon sauce over pasta. Serve at room temperature. Garnish with cheese if desired.

Per serving: 276 calories, 7 grams protein, 10 grams fat (34% calories from fat), 1.4 grams saturated fat, 38 grams carbohydrate, no cholesterol, 280 milligrams sodium, 2 grams fiber.

Saturday Easy Entertaining

Special guests will appreciate your SESAME-ORANGE SCALLOPS served over RICE. Add ROASTED FRESH ASPARAGUS, an ARUGULA SALAD and a BAGUETTE to accompany your delicious meal. For dessert, CHEESECAKE WITH RASPBERRIES AND TOASTED SLICED ALMONDS makes for a special ending.

Shopping List

cornstarch, orange juice, sea scallops, coarse salt, black pepper, canola oil, fresh ginger, garlic, reduced-sodium soy sauce, crushed red pepper, cilantro, sesame seeds, rice, fresh asparagus, arugula, baguette, cheesecake, raspberries, sliced almonds.


makes 4 servings
Prep time:
15 minutes
Cook time:
7 to 10 minutes
  • 2 teaspoons cornstarch
  • 2 cups orange juice
  • 16 sea scallops
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 3 tablespoons canola oil
  • 2 tablespoons fresh ginger, peeled and minced
  • 2 cloves garlic, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons chopped cilantro
  • 2 teaspoons toasted sesame seeds

In a small bowl, whisk cornstarch into orange juice until smooth; set aside. Season scallops with salt and black pepper. Heat oil in a large skillet on medium-high until very hot; add scallops and sear 2 to 3 minutes on each side or until caramelized. (Do not move scallops around in skillet, except to turn.) Transfer to a serving platter and cover with foil to keep warm. Reduce heat to medium. Add ginger and garlic to skillet; cook, stirring constantly, 30 seconds. Pour orange juice mixture into skillet; add soy sauce and crushed red pepper. Bring to a boil over high heat and cook 3 to 4 minutes or until the sauce is thickened and slightly reduced. Gently stir in cilantro and sesame seeds; pour over scallops. Serve immediately.

Per serving: 271 calories, 19 grams protein, 12 grams fat (41% calories from fat), 1.1 grams saturated fat, 21 grams carbohydrate, 34 milligrams cholesterol, 874 milligrams sodium, 1 gram fiber.