7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For June 30, 2019

Sunday Family

Prepare a BAKED HAM for family day. Serve it with RICE and LEMON-TARRAGON PEAS. Make or buy COLESLAW and add SOURDOUGH BREAD. Buy a BOSTON CREAM PIE for dessert.

Save enough ham, coleslaw and pie for Monday.

Shopping List

baked ham, rice, fresh or frozen English peas, fresh sugar snap or snow pea pods, butter, fresh tarragon, lemon, black peppercorns, coarse salt, coleslaw, sourdough bread, Boston cream pie.


makes 6 servings
Prep time:
15 minutes
Cook time:
less than 15 minutes
  • 1 cup water
  • 3 1/2 cups shelled fresh or frozen English peas (see NOTE)
  • 1 1/2 cups fresh sugar snap or snow pea pods
  • 1 tablespoon softened butter
  • 1 tablespoon snipped fresh tarragon
  • 2 teaspoons finely shredded lemon peel
  • 1/2 teaspoon freshly cracked black peppercorns
  • 1/4 teaspoon coarse salt

In a medium saucepan, bring water to a boil. Add English peas. Return to boiling; reduce heat. Simmer, covered, 8 minutes. Add other peas. Cook, covered, about 4 minutes or until just crisp-tender. Drain. Add butter, tarragon, lemon peel, pepper and salt. Toss to coat with more butter, if desired. Serve immediately.

NOTE: Use frozen petite green peas if desired and cook according to directions.

Per serving: 93 calories, 5 grams protein, 2 grams fat (22 percent calories from fat), 1.3 grams saturated fat, 14 grams carbohydrate, 5 milligrams cholesterol, 102 milligrams sodium, 5 grams fiber.

Monday Heat and Eat

Use the leftover ham and make HAM-STUFFED POTATOES for dinner. Serve with leftover COLESLAW and WHOLE-GRAIN ROLLS. Bring out the leftover BOSTON CREAM PIE for dessert.

Shopping List

baking potatoes, butter, onion, garlic, reduced-fat sour cream, coarse salt, pepper, parmesan cheese, fresh chives, whole-grain rolls.


makes 8 potato halves
Prep time:
about 20 minutes
Cook time:
40 to 50 minutes; standing time: 5 minutes
  • 4 large baking potatoes (10 to 12 ounces each)
  • 1 tablespoon butter
  • 3 cups leftover cooked ham, chopped
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1/2 cup reduced-fat sour cream
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 3/4 cup freshly grated parmesan cheese
  • Chopped fresh chives for garnish

Microwave potatoes 15 to 18 minutes on high (100 percent power). Wrap potatoes in white paper towels, then in a terrycloth towel; let stand 5 minutes. When potatoes are cool enough to touch, halve them lengthwise. Scoop out pulp and place in a bowl, leaving shells intact; set shells and pulp aside. Melt butter in a medium skillet over medium-high heat; add leftover ham, onion and garlic and cook 5 minutes or until onion is softened. Heat oven to 350 degrees. Meanwhile, mash potato pulp; stir in ham mixture, sour cream, salt and pepper. Stuff shells; sprinkle with parmesan cheese. Place potatoes in a 9-by-13-inch baking dish. Bake 25 to 30 minutes or until hot. Garnish with chives.

Per half: 270 calories, 16 grams protein, 10 grams fat (33 percent calories from fat), 4.8 grams saturated fat, 29 grams carbohydrate, 46 milligrams cholesterol, 875 milligrams sodium, 2 grams fiber.

Tuesday Budget

Count the savings when you prepare CHICKEN ENCHILADAS. Heat oven to 350 degrees. Combine 2 (10- to 12-ounce) cans drained chicken breast, 1 1/4 cups mild to hot salsa, 1/2 cup minced onion, 1/2 cup reduced-fat sour cream and 1/2 cup shredded Mexican-blend cheese; mix well. Divide mixture and spoon down center of 10 (6- to 8-inch) whole-grain tortillas. Roll and place seam-side down in a 9-by-13-inch baking dish coated with cooking spray. Coat enchiladas with cooking spray. Bake 35 minutes. Sprinkle enchiladas with an additional 1/2 cup shredded cheese. Bake 5 more minutes or until cheese melts. Garnish with chopped jalapeno peppers, more sour cream, shredded lettuce and chopped tomatoes. Serve with SLICED AVOCADO SALAD. PEACHES are dessert.

Shopping List

canned chicken breast, mild to hot salsa, onion, reduced-fat sour cream, shredded Mexican-blend cheese, whole-grain tortillas, cooking spray, jalapeno peppers, lettuce, tomatoes, avocado, peaches.

Wednesday Meatless

Skip meat tonight and enjoy TOMATO AND CORN PIZZA. Serve with a MIXED GREEN SALAD. Make instant VANILLA PUDDING with 1 percent milk and top with FRESH STRAWBERRIES for dessert.

Save some strawberries for Friday.

Shopping List

plum tomatoes, pepper, Italian cheese-flavored pizza crust, refrigerated pesto, fresh corn kernels, parmesan cheese, sugar, fresh mozzarella cheese, fresh basil leaves, mixed greens, instant vanilla pudding, 1% milk, fresh strawberries.


makes 4 servings
Prep time:
20 minutes
Cook time:
14 minutes
  • 3 small sliced plum tomatoes
  • 1/8 teaspoon freshly ground pepper
  • 1 (14-ounce) Italian cheese-flavored pizza crust
  • 1/3 cup refrigerated pesto
  • 1/2 cup fresh corn kernels
  • 1/4 cup freshly grated parmesan cheese
  • 1 teaspoon sugar
  • 6 ounces sliced fresh mozzarella cheese
  • 3 tablespoons freshly torn basil leaves

Heat oven to 450 degrees. Place the tomato slices on paper towels; sprinkle evenly with pepper. Let stand 20 minutes. Place crust on parchment paper-lined baking sheet; spread with pesto. Stir together the corn, parmesan and sugar. Top pizza with corn mixture, tomatoes and mozzarella. Bake 14 minutes or until cheese is melted and golden. Remove from oven; sprinkle with basil. Cut into 4 wedges. (Adapted from "One Sheet Eats," Oxmoor House.)

Per serving: 538 calories, 23 grams protein, 28 grams fat (46 percent calories from fat), 10.4 grams saturated fat, 49 grams carbohydrate, 40 milligrams cholesterol, 802 milligrams sodium, 3 grams fiber.

Thursday Kids

Calling all kids for HONEY-BARBECUE CHICKEN WINGS (from frozen). Enjoy them with GREEN BEANS and CARROT STICKS. For dessert, make a WATERMELON SLUSHY: Puree frozen chunks of watermelon in a food processor until smooth. Add sugar and fresh lemon or lime juice to taste; process until blended. Serve immediately.

Shopping List

frozen honey-barbecue chicken wings, green beans, carrots, watermelon, sugar, lemons or limes.

Friday Express

Stay cool with TUNA SALAD. Spoon deli (or homemade) tuna salad over packaged greens. Sprinkle with toasted walnuts and add DEVILED EGGS and WHOLE-GRAIN ROLLS on the side. Spoon leftover STRAWBERRIES over VANILLA ICE CREAM for dessert.

Shopping List

tuna salad, packaged green salad, walnuts, deviled eggs, whole-grain rolls, vanilla ice cream.

Saturday Easy Entertaining

Your lucky guests will rave over your SHRIMP WITH TOMATOES AND FETA. In a large nonstick skillet, heat 2 teaspoons olive oil on medium; cook 1 medium chopped onion 5 minutes. Add 1 large minced garlic clove and cook 2 minutes. Stir in 1 (14.5-ounce) can diced tomatoes with garlic and onions with liquid, 3/4 teaspoon dried oregano and 1/2 teaspoon dried thyme; cook over medium-high heat 6 minutes until slightly thickened. Stir in 1 pound uncooked and deveined shrimp; cook 5 minutes or until shrimp are opaque. Serve over COUSCOUS and top with crumbled Greek feta cheese. Serve with ASPARAGUS and a BAGUETTE. For dessert, FRESH PINEAPPLE drizzled with orange liqueur (or honey) and sprinkled with shredded toasted coconut is smashing.

Shopping List

olive oil, onion, garlic, canned diced tomatoes with garlic and onions, dried oregano, dried thyme, uncooked shrimp, couscous, Greek feta cheese, asparagus, baguette, fresh pineapple, orange liqueur (or honey), shredded coconut.