7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For July 28, 2019

Sunday Family

Prepare your own LEG OF LAMB for the family.

On the side, serve LEMON COUSCOUS: Cook 1 1/2 cups couscous according to package directions; fluff with a fork. Stir in 1 tablespoon grated lemon zest (yellow part only) and 1/4 cup chopped fresh parsley.

Add fresh ZUCCHINI SQUASH and DINNER ROLLS to your meal. For dessert, make PEACH SHORTCAKE by layering sliced angel food cake with fresh peaches and vanilla ice cream.

Save enough lamb and peaches for Monday. Save enough ice cream for Wednesday. Prepare Monday's gazpacho if time permits.

Shopping List

leg of lamb, couscous, lemon, parsley, fresh zucchini squash, dinner rolls, angel food cake, fresh peaches, vanilla ice cream.

Monday Heat and Eat

No stove time will be needed tonight for LAMB SANDWICHES. Spread focaccia with a thin layer of low-fat mayonnaise. Top with sliced leftover lamb, roasted red peppers (from a jar), crumbled Greek feta cheese and a red-tipped lettuce leaf.

Serve with WHITE GAZPACHO: In a blender, add 2 medium peeled, seeded, diced cucumbers, 1 cup unsalted chicken broth, 1 1/2 tablespoons white wine vinegar, 1/8 teaspoon coarse salt, 1 (16-ounce) container reduced-fat sour cream and 1 crushed garlic clove. Pulse 3 or 4 times or until coarsely chopped. Chill 3 hours or more. Ladle soup into bowls and top with chopped tomatoes and chopped green onions.

Dessert is leftover PEACHES topped with light whipped cream.

Shopping List

focaccia, low-fat mayonnaise, jar roasted red peppers, crumbled Greek feta cheese, red-tipped lettuce, cucumbers, unsalted chicken broth, white wine vinegar, coarse salt, reduced-fat sour cream, garlic, tomatoes, green onions, light whipped cream.

Tuesday Express

Tonight's CHILI WITH GREEN SALSA is quick, and it hit the spot at our house. Serve it with deli COLESLAW and WHOLE-GRAIN ROLLS. Enjoy FRESH PLUMS for dessert.

Shopping List

canola oil, chicken breast tenders, canned reduced-sodium white beans, mild to medium green salsa, fresh cilantro, unsalted chicken broth, grape tomatoes, deli coleslaw, whole-grain rolls, fresh plums.


makes about 5 1/2 cups
Prep time:
10 minutes
Cook time:
about 10 minutes
  • 1 tablespoon canola oil
  • 12 ounces chicken breast tenders, cut into 1/2-inch pieces
  • 2 (15- to 19-ounce) cans rinsed reduced-sodium white beans
  • 1 3/4 to 2 cups mild to medium green salsa
  • 1/4 cup chopped fresh cilantro
  • 1/2 cup unsalted chicken broth
  • 1 cup quartered grape tomatoes

Heat oil in a large nonstick skillet on medium-high. Cook chicken, stirring constantly, 3 to 4 minutes or until it is no longer pink. Add beans, salsa, cilantro and broth or water; cook 5 minutes longer to blend flavors, stirring occasionally. Top with tomatoes and serve.

Per cup: 248 calories, 19 gram protein, 5 grams fat (19 percent calories from fat), 0.6 gram saturated fat, 29 grams carbohydrate, 40 milligrams cholesterol, 675 milligrams sodium, 6 grams fiber.

Wednesday Budget

Keep food costs down and serve SPAGHETTI WITH BROCCOLI. Cook 1 pound broccoli florets in boiling water 2 to 3 minutes or until tender; drain and set aside. In a Dutch oven, heat 1 tablespoon olive oil. Add 1 medium sliced onion; cook 5 minutes or until golden. Add 2 ounces sliced prosciutto (cut into strips); mix well. Add 4 1/4 cups water and bring to a boil. Stir in 12 ounces broken spaghetti; return to boiling and cook 4 minutes; turn off heat and add drained broccoli; cover and let stand 3 minutes. Drain until preferred consistency. (Mixture will be soupy.) Ladle into bowls; top with freshly grated pecorino cheese.

Add a MIXED GREEN SALAD and GARLIC BREAD on the side. Leftover VANILLA ICE CREAM is a quick dessert.

Shopping List

broccoli florets, olive oil, onion, prosciutto, spaghetti, pecorino cheese, mixed greens, garlic bread.

Thursday Kids

Watch your angels line up for QUESADILLAS. Combine 1 cup shredded reduced-fat cheddar cheese, 1/4 cup crumbled goat cheese, 1/4 cup chopped fresh cilantro, 1/2 to 1 teaspoon chili powder and 1 (15-ounce) can rinsed reduced-sodium black beans. Spread 3/4 cup bean mixture over each of 4 (6-inch) whole-grain tortillas. Top with another tortilla; press down lightly. In a nonstick skillet, heat each quesadilla 2 minutes on each side on medium-high or until browned. Cut each one into wedges.

Serve with deli CARROT RAISIN SALAD. For dessert, make instant CHOCOLATE PUDDING with 1 percent milk and stir in MINI MARSHMALLOWS.

Shopping List

shredded reduced-fat cheddar cheese, crumbled goat cheese, cilantro, chili powder, canned reduced-sodium black beans, whole-grain tortillas, deli carrot raisin salad, instant chocolate pudding, 1 percent milk, mini marshmallows.

Friday Meatless

Try CHEESE-STUFFED CREPES for a no-meat adventure. Heat oven to 375 degrees. Spoon 1 cup (of 2 cups) red pasta sauce into a 9-by-13-inch baking dish. In a bowl, mix 4 cups low-fat ricotta cheese, 1/2 cup freshly grated parmesan cheese, 1/4 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Divide and spread mixture into center of 8 crepes. Roll; place crepes, seam down, into prepared dish. Spread 1 cup pasta sauce over crepes. Cover dish loosely with foil and bake 20 minutes. Remove foil. Bake 5 more minutes or until bubbly.

Serve with a GREEN SALAD. Enjoy FRESH APRICOTS and OATMEAL COOKIES for dessert.

Look for crepes in the produce section (often near the fresh berries).

Shopping List

jar red pasta sauce, low-fat ricotta cheese, parmesan cheese, fresh basil, coarse salt, pepper, crepes, salad greens, fresh apricots, oatmeal cookies.

Saturday Easy Entertaining

Treat your guests to SALMON WITH PESTO. Serve with FETTUCCINE tossed with extra pesto and add FRESH YELLOW SQUASH. Serve with BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, make VERY BERRY TRIFLES.

Shopping List

salmon fillets, cooking spray, low-fat mayonnaise, basil pesto, panko bread crumbs, parmesan cheese, fettuccine, fresh yellow squash, bibb lettuce, whole-grain rolls, fat-free cottage cheese, light brown sugar, pure vanilla extract, pound cake, mixed berries.


makes 4 servings
Prep time:
less than 10 minutes
Cook time:
about 10 minutes
  • 4 (5- to 6-ounce) salmon fillets
  • 3 tablespoons low-fat mayonnaise
  • 2 tablespoons basil pesto
  • 2 tablespoons panko bread crumbs
  • 1 tablespoon freshly grated parmesan cheese

Place salmon, skin down, on the rack of broiler pan coated with cooking spray; tuck under thinner ends. Broil 4 inches from heat, 4 to 6 minutes per half-inch of salmon. (If salmon is 1 inch thick or more, turn skin side up halfway through cooking time.) Meanwhile, combine mayonnaise and pesto. Combine crumbs and cheese separately. Spoon mayonnaise mixture over fish; sprinkle with crumb mixture. Broil 1 to 2 more minutes.

Per serving: 244 calories, 31 gram protein, 10 grams fat (39 percent calories from fat), 1.8 grams saturated fat, 5 grams carbohydrate, 67 milligrams cholesterol, 325 milligrams sodium, no fiber.


makes 4 servings
Prep time:
less than 15 minutes
  • 1 cup fat-free cottage cheese
  • 1/3 cup packed light brown sugar
  • 1/2 teaspoon pure vanilla extract
  • 2 cups 1/2-inch cubed pound cake
  • 3 cups mixed berries

In a blender or food processor, combine cottage cheese, sugar and vanilla; process 1 to 2 minutes or until completely silky and smooth. Place 1/4 cup cake cubes in each of 4 (8-ounce) glasses or goblets. Top with about 2 tablespoons of fruit followed by 1 to 2 tablespoons brown sugar cream. Repeat layers. Top with remaining fruit. Serve immediately or cover and refrigerate until serving time.

Per serving: 377 calories, 11 gram protein, 10 grams fat (23 percent calories from fat), 5.2 grams saturated fat, 63 grams carbohydrate, 84 milligrams cholesterol, 428 milligrams sodium, 5 grams fiber.