7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For July 14, 2019

Sunday Family

It's a good day for GRILLED FLANK STEAK AND PEACH SALAD. Accompany the steak with BROWN RICE SALAD. Mix together 3 cups cooked brown rice, 1 1/2 cups cucumber slices (quartered and seeded), 1/4 cup sliced kalamata olives, 1 large chopped tomato, 1 small finely chopped red onion, 1/4 cup chopped fresh parsley and 1/2 cup reduced-fat Italian dressing. Serve with WHOLE-GRAIN BREAD. For dessert, top ANGEL FOOD CAKE with CHOCOLATE ICE CREAM.

To save time on Sunday, marinate the steak a day ahead. Also, cook enough brown rice for Tuesday. Save enough steak, cake and peaches for Monday. Save some ice cream for Wednesday.

Shopping List

lime, orange marmalade, olive oil, fresh jalapeno pepper, coarse salt, flank steak, fresh peaches, plum tomatoes, romaine, brown rice, cucumbers, kalamata olives, tomato, onion, parsley, reduced-fat Italian dressing, whole-grain bread, angel food cake, chocolate ice cream.


makes 8 servings
Prep time:
10 minutes; marinating time: 12 hours to overnight
Cook time:
16 to 21 minutes
  • 1/2 cup fresh lime juice
  • 1/4 cup orange marmalade
  • 1/4 cup olive oil
  • 3 tablespoons minced fresh jalapeno pepper
  • 1 teaspoon coarse salt
  • 1 (1 1/2- to 2-pound) flank steak
  • 4 fresh peaches, peeled and sliced
  • 4 plum tomatoes, cut into wedges
  • 4 romaine lettuce hearts, halved

Combine lime juice, marmalade, oil, jalapeno and salt in a small bowl. Place steak and 1/2 cup marinade in a resealable plastic bag; turn to coat. Close bag; turn. Marinate in refrigerator 12 hours to overnight. Cover and reserve remaining marinade in refrigerator. Remove steak; discard marinade. Place steak in center of grill over medium ash-covered coals. Grill, covered, 16 to 21 minutes (or 11 to 16 minutes on gas grill) for medium-rare to medium; turn occasionally. Meanwhile, arrange peaches, tomatoes and lettuce on grid around steak. Grill peaches 2 to 4 minutes; tomatoes 2 to 3 minutes and lettuce 1 to 2 minutes, turning once. Carve steak across grain into slices. Cut lettuce into small pieces. Combine lettuce and reserved marinade in large bowl; toss to coat. Divide evenly among 4 serving plates. Arrange beef slices, peaches and tomatoes over lettuce.

Per serving: 203 calories, 18 grams protein, 9 grams fat (38 percent calories from fat), 2.6 grams saturated fat, 14 grams carbohydrate, 49 milligrams cholesterol, 281 milligrams sodium, 2 grams fiber.

Monday Heat and Eat

Make a SOUTHWESTERN BEEF SALAD for dinner. Toss together 6 cups cold, coarsely chopped iceberg lettuce, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (11-ounce) can rinsed Mexican-style corn. Place thinly sliced cooked (leftover) steak over top. Drizzle 1/4 cup ranch dressing and spoon 1/3 cup salsa separately over beef. Sprinkle with 1 cup broken baked tortilla chips. Leftover CAKE topped with sliced leftover PEACHES is dessert tonight.

Shopping List

iceberg lettuce, canned reduced-sodium black beans, canned Mexican-style corn, ranch dressing, salsa, baked tortilla chips.

Tuesday Meatless

VEGETABLE CURRY takes advantage of the summer garden's bounty. Serve the vegetable blend over leftover BROWN RICE. Add a GREEN SALAD and WHOLE-GRAIN PITA BREAD. For dessert, fresh PINEAPPLE CHUNKS are sweet and juicy.

Shopping List

broccoli florets, butter, onion, flour, curry powder, coarse salt, cayenne pepper, unsalted vegetable broth, green, red and yellow bell peppers, carrots, half-and-half, fresh green beans, roasted peanuts, salad greens, whole-grain pita bread, fresh pineapple chunks.


makes 4 servings
Prep time:
15 minutes
Cook time:
less than 20 minutes
  • 3 cups broccoli florets
  • 1 tablespoon water
  • 1 tablespoon butter
  • 1 small onion, chopped
  • 2 tablespoons flour
  • 1 1/2 tablespoons curry powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cayenne pepper
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 small green bell pepper, thinly sliced
  • 1 small red bell pepper, thinly sliced
  • 1 small yellow bell pepper, thinly sliced
  • 3 medium carrots, thinly sliced
  • 1/2 cup half-and-half
  • 1/2 pound fresh green beans
  • Roasted peanuts for garnish

Combine broccoli and water in a medium bowl and cover; microwave on high (100 percent power) 1 1/2 minutes. Drain and set aside. Melt butter on medium in a Dutch oven; add onion and cook 4 minutes or until softened. Stir in flour, curry powder, salt and cayenne. Cook 1 minute, stirring constantly. Gradually stir in broth; bring to a boil. Reduce heat and simmer, stirring constantly, 8 minutes or until thickened. Stir in broccoli, bell peppers, carrots, half-and-half and green beans; cook 3 minutes, stirring constantly, or until vegetables are softened. Garnish with peanuts and serve immediately.

Per serving: 176 calories, 6 grams protein, 7 grams fat (34 percent calories from fat), 4.1 grams saturated fat, 26 grams carbohydrate, 19 milligrams cholesterol, 430 milligrams sodium, 7 grams fiber.

Wednesday Kids

Help the kids make their own CHICKEN AND SOUR CREAM ENCHILADAS tonight. Heat oven to 350 degrees. Combine 1 cup reduced-fat sour cream, 1 cup shredded Monterey Jack cheese, 1 cup salsa and 1 (9- or 10-ounce) package cooked carved chicken. Divide and spoon down center of 6 (6- or 8-inch) whole-grain flour tortillas. Fold tortillas in thirds and place seam-side down in a shallow baking dish coated with cooking spray. Top with 1/2 cup salsa; cover and bake 30 minutes. Uncover and sprinkle with 1/4 cup additional cheese; bake 5 more minutes or until cheese melts. Top with chopped tomatoes and lettuce. Serve with canned vegetarian REFRIED BEANS. Leftover ICE CREAM is a cool dessert.

Shopping List

reduced-fat sour cream, shredded Monterey Jack cheese, salsa, packaged cooked carved chicken, whole-grain flour tortillas, cooking spray, tomatoes, lettuce, canned vegetarian refried beans.

Thursday Express

Make it quick tonight with a B.T. PIZZA. Top a ready-to-bake whole-grain thin pizza crust with 4 slices crumbled bacon, plenty of diced tomatoes (drained on paper towels), sliced fresh basil and shredded part-skim mozzarella cheese. Bake as directed or until cheese melts and pizza is hot. Serve with a GREEN SALAD. Slice a WATERMELON for dessert.

Shopping List

ready-to-bake whole-grain thin pizza crust, bacon, tomatoes, fresh basil, shredded part-skim mozzarella cheese, salad greens, watermelon.

Friday Budget

Tighten your purse strings with TURKEY APRICOT SALAD SANDWICHES. Combine 1 1/2 cups chopped cooked turkey, 1/4 cup thinly sliced celery, 1/4 cup low-fat mayonnaise, 2 tablespoons unsalted cashews, 2 tablespoons chopped dried apricots, 2 tablespoons chopped green onions, 2 tablespoons plain low-fat yogurt and some coarse salt and pepper to taste. Spread on 4 slices pumpernickel bread; top with a lettuce leaf and a second slice of bread. Cut in half and serve with CORN-ON-THE-COB and SLICED TOMATOES. FRESH BLUEBERRIES are dessert.

Shopping List

cooked turkey, celery, low-fat mayonnaise, unsalted cashews, dried apricots, green onions, plain low-fat yogurt, coarse salt, pepper, pumpernickel bread, lettuce, corn-on-the-cob, tomatoes, fresh blueberries.

Saturday Easy Entertaining

Your lucky guests will dine on TUNA STEAKS WITH AVOCADO SALSA tonight.

Try this SPICY POTATO SALAD for a perfect side dish: Cook 2 pounds unpeeled large red potatoes in boiling water about 15 minutes or until tender. Drain and cool. Cut into 1/2 inch cubes and place in a large bowl. Whisk together 3 tablespoons canola oil, 3 tablespoons white wine vinegar, 1 teaspoon sugar, 1/4 teaspoon chili powder, 3/4 teaspoon coarse salt and 1/8 teaspoon hot sauce; pour over potatoes; toss. Cover and chill 1 hour. Stir in 1 (8 3/4-ounce) can rinsed corn, 1 small shredded carrot, 1/4 cup sliced black olives and 4 sliced green onions; toss to mix.

Add WHOLE-GRAIN ROLLS. For dessert, spoon vanilla pudding into wine goblets. Top each with a teaspoon or so of raspberry jam and stir. Garnish with fresh raspberries, and you have a RASPBERRY SWIRL.

Shopping List

red onion, garlic, balsamic vinegar, light brown sugar, crushed red pepper, orange sections, tomato, avocado, lime, tuna steaks, red potatoes, canola oil, white wine vinegar, sugar, chili powder, coarse salt, hot sauce, canned corn, carrots, black olives, green onions, whole-grain rolls, vanilla pudding, raspberry jam, fresh raspberries.


makes 4 servings
Prep time:
15 minutes
Cook time:
less than 15 minutes
  • 1/2 cup chopped red onion
  • 1/2 teaspoon minced garlic
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon firmly packed light brown sugar
  • 1/8 teaspoon crushed red pepper
  • 1/2 cup halved orange sections
  • 1/3 cup chopped tomato
  • 1/3 cup chopped avocado
  • 1 tablespoon fresh lime juice
  • 2 tuna steaks (about 1 1/2 pounds total)

Cook onion and garlic in a nonstick skillet on medium-high 4 minutes or until onion is softened. Stir in vinegar, sugar and red pepper. Cook and stir 2 minutes or until sugar dissolves. Remove from heat; stir in oranges, tomato, avocado and lime juice. Meanwhile, heat a nonstick skillet over medium-high. Add tuna steaks and cook 4 minutes per side. Halve each steak and serve immediately with salsa.

Per serving: 237 calories, 42 grams protein, 3 grams fat (11 percent calories from fat), 0.6 gram saturated fat, 9 grams carbohydrate, 66 milligrams cholesterol, 81 milligrams sodium, 2 grams fiber.