7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For August 11, 2019

Sunday Family

Everyone wanted seconds of this PEACH-GLAZED PORK LOIN ROAST. Serve the flavor-packed roast with RICE AND PETITE GREEN PEAS (toss hot cooked rice with microwaved frozen petite peas and garnish with chopped fresh mint). Add a BIBB LETTUCE SALAD and DINNER ROLLS. Slice CHOCOLATE LAYER CAKE for dessert.

Prepare Monday's rice and the lemon-mustard dressing today. Save enough pork for Monday and enough cake for Tuesday.

Shopping List

cumin, less-sodium seasoned salt, cinnamon, boneless pork loin roast, all-fruit peach preserves, Worcestershire sauce, ground ginger, rice, frozen petite green peas, fresh mint, bibb lettuce, dinner rolls, chocolate layer cake.


makes 6 to 8 servings
Prep time:
10 minutes
Cook time:
about 40 to 50 minutes; standing time: 5 minutes
  • 1 teaspoon cumin
  • 1/2 teaspoon less-sodium seasoned salt
  • 1/2 teaspoon cinnamon
  • 1 1/2 to 2-pound boneless pork loin roast, well-trimmed
  • 1/3 cup all-fruit peach preserves
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon ground ginger

Heat oven to 350 degrees. Combine cumin, seasoned salt and cinnamon; mix well. Rub on all sides of roast. Place on rack in baking dish and bake 20 minutes per pound. Meanwhile, combine preserves, Worcestershire sauce and ginger. Spoon peach mixture over pork. Bake 10 more minutes or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes. Slice and serve.

Per serving: 205 calories, 23 grams protein, 8 grams fat (35 percent calories from fat), 2.8 grams saturated fat, 10 grams carbohydrate, 64 milligrams cholesterol, 145 milligrams sodium, no fiber.

Monday Heat and Eat

WILD RICE AND PORK SALAD was a hit at our house. Prepare 1 (6-ounce) package long grain and wild rice according to directions, using unsalted chicken broth as the liquid. Cool. Mix together the rice, 2 cups (leftover) chopped pork, 2 ribs thinly sliced celery, 1 medium chopped green bell pepper and 1 medium chopped red onion; set aside.

For the LEMON MUSTARD DRESSING: Combine 1/4 cup olive oil, 1/4 cup fresh lemon juice, 1 1/2 teaspoons dry mustard and 1/2 teaspoon black pepper; mix well. Pour over pork mixture and toss to combine.

Serve with steamed fresh ZUCCHINI and CRUSTY BREAD. Enjoy FRESH FIGS for dessert.

Shopping List

packaged long grain and wild rice, unsalted chicken broth, celery, green bell pepper, red onion, olive oil, lemons, dry mustard, black pepper, fresh zucchini, crusty bread, fresh figs.

Tuesday Express

No messing around in the kitchen tonight, because a BARBECUE ROTISSERIE CHICKEN is on the menu. Serve with deli POTATO SALAD, a FRESH SPINACH SALAD and WHOLE-GRAIN ROLLS. Leftover CAKE is your dessert.

Save enough chicken for Wednesday.

Shopping List

barbecue rotisserie chicken, deli potato salad, fresh spinach, whole-grain rolls.

Wednesday Budget

Make an economical B.C.L.T. SANDWICH tonight (bacon, leftover chicken, lettuce and tomato) on whole-grain toast. Serve with OVEN FRIES (from frozen).

No one will call you cheap (how rude!) when you bring out the BLUEBERRY-KIWI DESSERT COOKIE: Heat oven to 350 degrees. Slice 1 (18-ounce) package refrigerated cookie dough as directed on package. Arrange slices in an ungreased 14-inch pizza pan. Using floured fingers, press dough evenly in pan. Bake 15 minutes or until golden. Spread 1 cup prepared marshmallow fluff over cookie crust, leaving a 1-inch border. Arrange 2 cups fresh blueberries and 1 peeled, sliced kiwi on top. Sprinkle with chopped toasted walnuts. Slice and serve.

Shopping List

bacon, lettuce, tomato, whole-grain bread, frozen oven fries, refrigerated cookie dough, flour, jar marshmallow fluff, fresh blueberries, kiwi, walnuts.

Thursday Kids

The kids will go for PIZZA PASTA. Heat oven to 350 degrees. Cook 8 ounces rotini pasta according to package directions; drain. In a large nonstick skillet on medium-high, cook 1 pound lean ground beef and 1 small chopped onion until beef is no longer pink and onion is softened; drain. Combine beef mixture and 1 (26- to 28-ounce) jar marinara sauce, 4 ounces sliced pepperoni sausage and cooked pasta. Mix well and pour into a 9-by-13-inch baking dish. Top with 1 1/2 cups part-skim shredded mozzarella cheese. Bake 30 minutes or until cheese melts and bubbles. Serve with CARROT STICKS to munch.

This MANGO AND BANANA SMOOTHIE is perfect for dessert: Peel, pit and chop 3 mangoes (about 3 pounds); freeze overnight. In a blender, combine mangoes with 3/4 cup low-fat milk, 1 cup ice, 1/2 banana and 1 teaspoon honey. Pulse until desired consistency. For a thicker smoothie, add more ice.

Shopping List

rotini pasta, lean ground beef, onion, marinara sauce, sliced pepperoni sausage, shredded part-skim mozzarella cheese, carrots, mangoes, low-fat milk, banana, honey.

Friday Meatless

It wasn't easy, but we didn't lick the plate after eating this delicious GARBANZO TOMATO STEW. Serve the high-fiber, high-flavor stew over COUSCOUS. Add a crisp iceberg LETTUCE WEDGE and WHOLE-GRAIN PITAS. For dessert, try a scoop of STRAWBERRY ICE CREAM.

Shopping List

olive oil, onion, garlic, canned no-salt-added diced tomatoes, canned reduced-sodium garbanzo beans, canned unsalted vegetable broth, no-salt-added tomato paste, dried rosemary, dried oregano, Greek seasoning, coarse salt, pepper, fresh baby spinach leaves, parsley, crumbled Greek feta cheese, couscous, iceberg lettuce, whole-grain pitas, strawberry ice cream.


makes about 7 1/2 cups
Prep time:
15 minutes
Cook time:
less than 30 minutes
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 (28-ounce) can no-salt-added diced tomatoes
  • 1 (15- to 19-ounce) can reduced-sodium garbanzo beans, rinsed
  • 1 (14-ounce) can unsalted vegetable broth
  • 2 tablespoons no-salt-added tomato paste
  • 1/2 teaspoon dried rosemary
  • 2 teaspoons dried oregano
  • 1 teaspoon Greek seasoning
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 6 ounces fresh baby spinach leaves
  • 2 tablespoons chopped parsley
  • Crumbled Greek feta cheese for garnish

Heat oil in a Dutch oven on medium-high. Add onion and cook 5 to 7 minutes or until softened. Add garlic and cook 1 minute. Stir in tomatoes, beans, broth, tomato paste, rosemary, oregano, Greek seasoning, salt and pepper. Bring to a boil; reduce heat to low and simmer, stirring occasionally, 15 minutes. Stir in spinach and parsley; cook 5 minutes. Garnish with feta. Serve immediately.

Per cup: 110 calories, 5 grams protein, 3 grams fat (21 percent calories from fat), 0.3 gram saturated fat, 18 grams carbohydrate, no cholesterol, 345 milligrams sodium, 4 grams fiber.

Saturday Easy Entertaining

Invite guests for the Indian flavors of GARAM MASALA AND SOUR CREAM CHICKEN BAKE. Serve with aromatic BASMATI RICE. Add color and flavor with steamed ASPARAGUS.

Alongside, serve CUCUMBER RAITA: In a small pan, heat 1/2 teaspoon olive oil on medium. Add 1 minced garlic clove and cook 30 seconds. Transfer to a bowl and add 1 medium peeled, seeded and finely chopped cucumber, 2/3 cup fat-free plain Greek yogurt, 1 tablespoon chopped cilantro, 1/2 teaspoon honey, 1/2 teaspoon rice wine vinegar, a pinch of cumin, a dash of hot sauce, and coarse salt and pepper to taste. Mix well and serve immediately with FLATBREAD. LEMON SHERBET is the perfect dessert.

Shopping List

canola oil, onion, skinless bone-in chicken thighs or legs, reduced-fat sour cream, fat-free plain Greek yogurt, lemons, garam masala, turmeric, coarse salt, basmati rice, asparagus, olive oil, garlic, cucumber, cilantro, honey, rice wine vinegar, cumin, hot sauce, pepper, flatbread, lemon sherbet.


makes 8 servings
Prep time:
20 minutes
Cook time:
less than 60 minutes; marinating time: 4 to 6 hours
  • 2 tablespoons canola oil
  • 1 large onion, thinly sliced
  • 8 skinless bone-in chicken thighs or legs
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup fat-free plain Greek yogurt
  • 1/3 cup fresh lemon juice
  • 1 tablespoon garam masala
  • 1/2 teaspoon turmeric
  • Coarse salt to taste

In a large nonstick skillet, heat oil on medium. Add onion and cook 10 minutes or until golden. Meanwhile, cut shallow slits in chicken to help infuse spices. In a mixing bowl, combine the cooked onions, sour cream, yogurt, lemon juice, garam masala, turmeric and salt. Mix until smooth. Pour into a resealable plastic bag, add chicken and turn to coat; place bag in shallow pan and let marinate in refrigerator for 4 to 6 hours. When ready to bake, heat oven to 350 degrees. Transfer chicken and marinade into a 7-by-11-inch baking dish. Bake 45 minutes or until chicken is no longer pink. Serve chicken with sauce immediately.

Per serving: 280 calories, 30 grams protein, 15 grams fat (49 percent calories from fat), 4.1 grams saturated fat, 5 grams carbohydrate, 164 milligrams cholesterol, 116 milligrams sodium, 1 gram fiber.