7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For September 01, 2019

Sunday Family

Fire up the grill for FLAT IRON STEAKS (or top blade steaks), and offer HORSERADISH SAUCE on the side. Serve the steaks with HASSELBACK ROASTED POTATOES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRY ICE CREAM.

Use another grill-ready steak if the flat iron and top blade cuts are not available.

Cook enough steak, bake 1 extra plain potato and save enough cake for Monday. Save enough ice cream for Tuesday.

Shopping List

flat iron (or top blade) steaks for grilling, horseradish sauce, yellow potatoes, lemon, prosciutto, garlic, coarse salt, pepper, olive oil, chives, romaine, whole-grain rolls, angel food cake, strawberry ice cream.


makes 4 servings
Prep time:
15 minutes
Cook time:
1 hour
  • 4 medium yellow potatoes
  • 1 lemon, halved and thinly sliced
  • 2 to 3 ounces prosciutto
  • 4 cloves garlic, thinly sliced
  • Coarse salt and pepper to taste
  • Olive oil
  • Chopped chives for garnish

Heat oven to 400 degrees. Cut each potato across its width into thin slices, stopping 1/2 inch before the bottom so the slices are still joined at the base. Insert one lemon slice, one strip prosciutto and one garlic slice into each cut. Place potatoes in roasting pan; season with salt and pepper and drizzle with oil. Roast 1 hour or until golden and tender. Garnish with chives.

Per serving: 258 calories, 9 grams protein, 2 grams fat (8 percent calories from fat), 0.8 gram saturated fat, 51 grams carbohydrate, 12 milligrams cholesterol, 271 milligrams sodium, 6 grams fiber.

Monday Heat and Eat

Make STEAK SALAD for dinner. Buy any packaged green salad and any salad dressing; toss with diced leftover baked potato and halved cherry tomatoes. Layer slices of leftover steak over top of salad. Sprinkle with crumbled gorgonzola cheese.

Serve with BREAD STICKS. For dessert, spoon SLICED PEACHES over leftover CAKE.

Add any available raw vegetables to the salad.

Shopping List

any packaged green salad, any salad dressing, cherry tomatoes, gorgonzola cheese, bread sticks, peaches.


Wednesday Express

Make it fast tonight with FISH WRAPS. Prepare any packaged frozen breaded fish according to directions. Meanwhile, heat whole-grain tortillas. Place fish in tortillas, top with deli coleslaw and wrap. Serve with HASH-BROWNED POTATOES (from frozen) and PETITE GREEN PEAS (from frozen). Bite into NECTARINES for dessert.

Shopping List

packaged frozen breaded fish, whole-grain tortillas, deli coleslaw, frozen hash-browned potatoes, frozen petite green peas, nectarines.

Thursday Kids

The kids can help prepare SOUTHWESTERN LAYERED SALAD. In a large nonstick skillet, cook 1 pound lean ground beef 6 minutes or until no longer pink; drain. Add 1 (11-ounce) can Southwestern-style corn with the liquid. Sprinkle with 2 tablespoons (1 ounce) less-sodium taco seasoning. Cook on medium 2 or 3 minutes, stirring constantly, until blended and thoroughly heated. Meanwhile, on a large platter, arrange 6 cups torn romaine. Arrange beef mixture over lettuce. Sprinkle with 1/2 cup Mexican cheese blend. Drizzle with 1/2 cup ranch dressing; top with 1 cup corn chips. Garnish with salsa.


Shopping List

lean ground beef, Southwestern-style canned corn, less-sodium taco seasoning, romaine, Mexican cheese blend, ranch dressing, corn chips, salsa, carrots, celery, fresh cherries.

Friday Budget

This economical SPICY CHICKEN STEW goes into our "favorites" file. Add a GREEN SALAD on the side and CRUSTY ROLLS. KIWI SLICES are an easy dessert.

Shopping List

brown rice, olive oil, onion, garlic, boneless skinless chicken breasts, curry powder, Caribbean jerk seasoning, black pepper, dry red wine or unsalted chicken broth, capers, canned reduced-sodium black beans, canned Italian-style diced tomatoes, salad greens, crusty rolls, kiwis.


makes 6 servings
Prep time:
15 minutes
Cook time:
about 20 minutes, plus rice
  • 1 cup uncooked brown rice
  • 2 teaspoons olive oil
  • 1 cup onion, chopped
  • 1 1/2 teaspoons minced garlic
  • 1 pound boneless skinless chicken breasts, cut into bite-size pieces
  • 1 teaspoon curry powder
  • 2 teaspoons Caribbean jerk seasoning
  • 1/2 teaspoon cracked pepper
  • 1/4 cup dry red wine or unsalted chicken broth
  • 2 tablespoons drained capers
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14.5-ounce) can Italian-style diced tomatoes with juice

Cook rice according to directions. Meanwhile, heat oil in a large nonstick skillet over medium-high. Add onion and garlic; cook 5 minutes or until tender. In a medium bowl, combine chicken, curry, jerk seasoning and pepper. Add chicken mixture to skillet; cook 4 minutes. Stir in wine, capers, beans and tomatoes. Cover, reduce heat to low and simmer 10 minutes or until tender. Serve over rice.

Per serving: 309 calories, 24 grams protein, 5 grams fat (13 percent calories from fat), 0.9 gram saturated fat, 43 grams carbohydrate, 48 milligrams cholesterol, 387 milligrams sodium, 8 grams fiber.

Saturday Easy Entertaining


Shopping List

plain fat-free yogurt, canola oil, garlic, curry powder, cinnamon, turkey cutlets, coarse salt, pepper, white onions, cooking spray, basmati rice, fresh green beans, naan, fruit tarts.


makes 4 servings
Prep time:
10 minutes
Cook time:
less than 15 minutes
  • 1 (16-ounce) container plain fat-free yogurt
  • 2 tablespoons canola oil
  • 3 cloves garlic, minced
  • 3 tablespoons curry powder
  • 2 teaspoons cinnamon
  • 1 1/4 pounds turkey cutlets
  • Coarse salt and pepper to taste
  • 2 small white onions

Whisk together yogurt, oil, garlic, curry powder and cinnamon. Pour marinade into a large resealable plastic bag. Season turkey with salt and pepper and add to bag. Seal and turn to coat. Refrigerate 30 minutes to 24 hours (see NOTE). When ready to cook, heat grill or broiler. Peel and cut onions into quarters. Remove turkey cutlets and place on grill or broiler. Brush with marinade if desired. Coat onions with cooking spray and place on grill or broiler. Grill turkey 4 to 5 minutes total, turning once and basting with marinade. Discard remaining marinade. Grill onions 5 minutes; turn and grill 5 to 7 minutes more or until soft.

NOTE: The longer the marinating time, the spicier the flavor.

Per serving: 227 calories, 37 grams protein, 4 grams fat (16 percent calories from fat), 0.7 gram saturated fat, 10 grams carbohydrate, 97 milligrams cholesterol, 93 milligrams sodium, 2 grams fiber.