7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For August 18, 2019

Sunday Family

Buy a SPIRAL-SLICED HAM today for the family's feast. Serve the easy entree with this SQUASH RICE CASSEROLE. Add a MIXED GREEN SALAD and WHOLE-GRAIN BREAD. Finish your feast with a slice of KEY LIME PIE.

Save enough ham, casserole and pie for Monday and enough ham (if desired) for Tuesday.

Shopping List

spiral-sliced ham, onion, zucchini, rice, unsalted chicken broth, reduced-fat sour cream, shredded 50% light sharp cheddar cheese, parmesan cheese, Italian-seasoned bread crumbs, coarse salt, pepper, eggs, mixed greens, whole-grain bread, key lime pie.


makes 10 servings
Prep time:
15 minutes
Cook time:
about 30 minutes
  • 1 medium onion, chopped
  • 8 cups sliced zucchini (about 2 1/2 pounds)
  • 2 cups cooked rice (cook with unsalted chicken broth)
  • 1 cup reduced-fat sour cream
  • 1 cup shredded 50% light sharp cheddar cheese
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1/4 cup Italian-seasoned bread crumbs
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 large eggs, lightly beaten

Cover and microwave onion on high (100 percent power) in large microwave-safe bowl 3 minutes; drain. Add zucchini and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch microwave-safe baking dish. Microwave on high 10 to 12 minutes or until bubbly. Heat broiler. Remove dish from microwave; sprinkle with remaining parmesan. Place under broiler 3 to 5 minutes or until lightly browned.

Per serving: 152 calories, 9 grams protein, 4 grams fat (23 percent calories from fat), 2 grams saturated fat, 20 grams carbohydrate, 49 milligrams cholesterol, 308 milligrams sodium, 1 gram fiber.

Monday Heat and Eat

Use the leftover ham for GRILLED HAM-AND-SWISS SANDWICHES. Mix 1/3 cup rinsed and drained refrigerated sauerkraut with 1/4 cup Dijon mustard and 2 tablespoons honey. Spread on rye bread and layer with the leftover ham and Swiss cheese. Grill on both sides in a nonstick skillet coated with cooking spray. Add DILL PICKLES. Serve with the heated leftover CASSEROLE. Slice some leftover PIE for dessert.

Shopping List

refrigerated sauerkraut, Dijon mustard, honey, rye bread, Swiss cheese, cooking spray, dill pickles.

Tuesday Budget

Saving some pennies will be fun (and tasty) with low-cost LINGUINE WITH MUSHROOMS. Add a GREEN SALAD and GARLIC BREAD. FRESH PINEAPPLE CHUNKS are a juicy dessert.

If desired, add 1/2 cup diced leftover ham to the linguine and mushrooms.

Shopping List

linguine, frozen petite green peas, olive oil, onion, garlic, packaged sliced white mushrooms, packaged assorted sliced mushrooms (gourmet blend), unsalted chicken broth, half-and-half, coarse salt, pepper, salad greens, garlic bread, fresh pineapple.


makes 4 servings
Prep time:
15 minutes
Cook time:
about 25 minutes, plus linguine
  • 8 ounces linguine
  • 1 cup frozen petite green peas
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 1 teaspoon minced garlic
  • 1 (8-ounce) package sliced white mushrooms
  • 1 (4-ounce) package assorted sliced mushrooms (gourmet blend)
  • 1/2 cup diced ham (if desired)
  • 3/4 cup unsalted chicken broth
  • 1/4 cup half-and-half
  • Coarse salt to taste
  • Pepper to taste

Cook linguine according to directions. Place peas in colander; drain linguine over peas. Return linguine and peas to pot. In a large nonstick skillet, heat oil on medium-high. Add onion and cook, stirring occasionally, 8 minutes or until softened and golden. Add garlic and cook, stirring constantly, 30 seconds. Add mushrooms and cook, stirring occasionally, 10 minutes or until tender. Stir in ham (if desired), broth, half-and-half, salt and pepper; bring to a boil. Cook, stirring occasionally, 3 minutes or until slightly thickened. Add mushroom sauce to linguine and peas. Toss to coat. Serve immediately.

Per serving (without ham): 332 calories, 13 grams protein, 7 grams fat (18 percent calories from fat), 1.7 grams saturated fat, 56 grams carbohydrate, 6 milligrams cholesterol, 237 milligrams sodium, 5 gram fiber.

Wednesday Express

Make it cool and quick with ROMAINE AND TOMATO SALAD WITH CHICKEN. Dress a packaged Caesar salad with Caesar dressing, chopped tomatoes and thinly sliced red onions. Top with packaged sliced chicken breast and any croutons. Serve the simple salad with BEAN SOUP, if desired. Add BREAD STICKS. For dessert, FRESH APRICOTS are in order.

Shopping List

packaged Caesar salad, Caesar dressing, tomatoes, red onion, packaged sliced chicken breast, any croutons, bean soup if desired, bread sticks, fresh apricots.

Thursday Meatless

No one will complain about no-meat KASHA, BEAN AND CORN TACOS. Cook 1/2 cup whole kasha in a large nonstick skillet on medium-high, stirring constantly, 2 minutes or until hot and slightly toasted; spoon into a bowl. Add 1 tablespoon olive oil to same skillet and heat. Stir in 1 1/2 cups chopped onion and 1 cup chopped green bell pepper; cook and stir 5 minutes or until softened. Add 2 tablespoons chili powder and 1 tablespoon minced garlic; cook and stir 1 minute or until fragrant. Add reserved kasha and 2 cups boiling water. Simmer, covered, 7 minutes or until kasha is almost tender. Stir in 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 cup thawed frozen corn and 1 teaspoon coarse salt. Cook 3 more minutes or until kasha is tender. Divide and spoon into 8 taco shells. Top with any shredded cheese, shredded lettuce, chopped tomatoes and reduced-fat sour cream. All you need are NECTARINES for dessert.

Kasha is the roasted form of buckwheat. Look for it in the grains section or in the ethnic foods section.

Shopping List

whole kasha, olive oil, onion, green bell pepper, chili powder, garlic, canned reduced-sodium pinto beans, frozen corn, coarse salt, taco shells, any shredded cheese, lettuce, tomatoes, reduced-fat sour cream, nectarines.

Friday Kids

The kids will love having CHEESEBURGERS with LETTUCE and TOMATOES on WHOLE-GRAIN BUNS tonight. Serve them with BAKED CHIPS and deli CARROT-RAISIN SALAD. For dessert, slice WATERMELON for your little angels.

Shopping List

ground beef and cheese for cheeseburgers, lettuce, tomatoes, whole-grain buns, baked chips, deli carrot-raisin salad, watermelon.

Saturday Easy Entertaining

Invite guests for SPICY PORTUGUESE BEEF KEBABS. Serve with COUSCOUS and a RED-TIPPED LETTUCE SALAD. Add WHOLE-GRAIN PITA BREAD. All you'll want for dessert is light LEMON SORBET.

Shopping List

boneless beef top sirloin steak, red bell pepper, cilantro, olive oil, hot pepper sauce, garlic, crushed red pepper, coarse salt, couscous, red-tipped lettuce, whole-grain pita bread, lemon sorbet.


makes 6 servings
Prep time:
15 minutes
Cook time:
8 to 11 minutes
  • 1 1/2 pounds boneless beef top sirloin steak, cut 1 1/4 inches thick
  • 1 large red bell pepper, cut into 1-inch pieces
  • 2 tablespoons chopped cilantro
  • 2 tablespoons olive oil
  • 2 teaspoons hot pepper sauce
  • 1 teaspoon minced garlic
  • 1/4 to 1/2 teaspoon crushed red pepper (optional)
  • Coarse salt to taste

Cut beef into 1 1/4-inch pieces. Combine cilantro, olive oil, pepper sauce, garlic and crushed red pepper in medium bowl. Add beef; toss. Alternately thread beef and bell pepper onto 6 (10-inch) skewers. Place kebabs on grid over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (over medium heat on preheated gas grill, 9 to 11 minutes) for medium-rare to medium, turning once. Season with salt as desired.

Per serving: 174 calories, 21 grams protein, 9 grams fat (46 percent calories from fat), 2.1 grams saturated fat, 2 grams carbohydrate, 56 milligrams cholesterol, 55 milligrams sodium, 1 gram fiber.