7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For February 02, 2020

Sunday Family

For family day, enjoy MUSTARD-CRUSTED PORK ROAST. Heat oven to 400 degrees. Season a 2-pound boneless pork loin roast with coarse salt and pepper to taste. Place in a shallow pan and roast for 30 minutes. Remove from oven and spread with 2 tablespoons spicy mustard; sprinkle with 1 cup crushed garlic-flavored croutons. Return to oven; continue to roast 10 to 15 minutes or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes before slicing. Serve with BAKED SWEET POTATOES, SPINACH SOUFFLE (from frozen) and SOURDOUGH BREAD. Buy a DEEP-DISH APPLE PIE for dessert.

Save enough pork, potatoes and pie for Monday.

Shopping List

boneless pork loin roast, coarse salt, pepper, spicy mustard, garlic croutons, sweet potatoes to bake, frozen spinach souffle, sourdough bread, deep-dish apple pie.

Monday Heat and Eat

Make SLICED PORK SANDWICHES on ROSEMARY BREAD with the leftover pork tonight. (Toast the bread and brush it with olive oil.) Cut the leftover potatoes into wedges, sprinkle with chili powder and bake at 425 degrees until hot (about 10 minutes). Buy deli COLESLAW to accompany this simple meal. Leftover PIE is dessert.

Shopping List

rosemary bread, olive oil, chili powder, deli coleslaw.

Tuesday Meatless

Serve Italian-inspired CANNELLINI BEAN AND ESCAROLE STEW over BROWN RICE for a no-meat meal. Add a MIXED GREEN SALAD and CRUSTY ROLLS. For dessert, serve FRESH PINEAPPLE SPEARS.

Shopping List

olive oil, onions, escarole, garlic, coarse salt, pepper, canned reduced-sodium cannellini beans, canned diced no-salt-added tomatoes, brown rice, mixed greens, crusty rolls, fresh pineapple.


Prep time:
10 minutes
Cook time:
less than 25 minutes
  • 2 teaspoons olive oil
  • 2 medium onions, chopped
  • 1 bunch escarole, coarsely chopped (about 12 ounces)
  • 3 cloves garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 1 (15- to 19-ounce) can reduced sodium cannellini beans, rinsed
  • 1 (14 1/2-ounce) can diced no-salt-added tomatoes with liquid

In a medium nonstick skillet, heat oil on medium. Add onions and cook 8 minutes or until softened; stir occasionally. Add escarole, garlic, salt and pepper; cook 3 minutes or until escarole is wilted. Stir in beans and tomatoes; bring to a boil. Cover, reduce heat to low and cook 10 minutes or until flavors are blended.

Per serving: 162 calories, 6 grams protein, 2.8 grams fat (15 percent calories from fat), 0.3 gram saturated fat, 28 grams carbohydrate, no cholesterol, 470 milligrams sodium, 8 grams fiber.

Wednesday Kids

Kids know that pizza is one of the special food groups just for them, so CHOPPED CHICKEN PIZZA fits right in. Heat oven to 425 degrees. Spread a thin whole-grain pizza crust with 1 (9- or 10-ounce) package chopped cooked chicken. Top with 1 cup shredded part-skim Monterey Jack cheese mixed with 1/2 cup finely chopped fresh spinach. Bake about 10 minutes or until hot. Accompany the pizza with CARROT STICKS. For dessert, ORANGE SECTIONS are good.

Order a heart-shaped chocolate cake for your honey for Friday.

Shopping List

thin whole-grain pizza crust, packaged chopped cooked chicken, shredded part-skim Monterey Jack cheese, fresh spinach, carrot sticks, oranges.

Thursday Budget

Pinch some pennies and serve SAUCY MEATBALL SUBS for a delicious money-saver. Accompany the flavor-packed dish with a GREEN SALAD. KIWI makes a simple dessert.

Shopping List

eggs, whole-grain bread, onion, coarse salt, Italian seasoning, 95% lean ground beef, jar no-salt-added or regular red pasta sauce, hoagie or other sandwich buns, parmesan cheese, salad greens, kiwi.


makes 12 servings
Prep time:
20 minutes
Cook time:
15 to 20 minutes; standing time: 1 to 2 minutes
  • 2 eggs, lightly beaten
  • 1 1/2 cups whole-grain soft bread crumbs (about 2 slices)
  • 1/2 cup finely chopped onion
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon Italian seasoning
  • 2 pounds 95% lean ground beef
  • 1 (26- to 28-ounce) jar no-salt-added or regular red pasta sauce
  • 12 hoagie or other sandwich buns
  • 1/2 cup freshly grated parmesan cheese

Heat oven to 350 degrees. In a large bowl, combine eggs, bread crumbs, onion, salt and Italian seasoning; mix well. Add beef; mix well. Shape into 48 meatballs. Arrange them on a rimmed 10-by-15-inch baking pan. Bake 15 to 20 minutes or until internal temperature reaches 160 degrees; drain well. In a Dutch oven, combine the pasta sauce and cooked meatballs. Heat through. Split buns; spoon hot meatball mixture into buns. Spoon remaining sauce over meatballs. Sprinkle with parmesan cheese. Let stand 1 to 2 minutes before serving.

Per serving: 362 calories, 27 grams protein, 11 grams fat (28 percent calories from fat), 3.9 grams saturated fat, 40 grams carbohydrate, 76 milligrams cholesterol, 596 milligrams sodium, 3 grams fiber.

Friday Express

Make Valentine's Day special with ASIAN BARBECUE STEAKS. Serve the tender steaks with STUFFED BAKED POTATOES (from frozen) and PEAS WITH PEARL ONIONS (from frozen). Add DINNER ROLLS. For dessert, enjoy a HEART-SHAPED CHOCOLATE CAKE with RASPBERRY SORBET by candlelight.

Send the kids to their grandparents' tonight.

Save some cake for Saturday.

Shopping List

ketchup, green onions, hoisin sauce, fresh ginger, beef sirloin tip side steak, frozen stuffed baked potatoes, frozen peas with pearl onions, dinner rolls, heart-shaped chocolate cake, raspberry sorbet.


makes 2 servings
Prep time:
15 minutes; marinating time: 6 hours
Cook time:
12 to 14 minutes
  • For the marinade:
  • 1/4 cup ketchup
  • 2 tablespoons chopped green onions
  • 2 tablespoons hoisin sauce
  • 1 1/2 teaspoons minced fresh ginger
  • The steak:
  • 1 beef sirloin tip side steak, cut 1 inch thick (about 8 ounces)

Combine marinade ingredients in small bowl. Cover and refrigerate 1/4 cup marinade. Place steak and remaining marinade in a resealable plastic bag; turn to coat. Refrigerate 6 hours to overnight. Remove steak from marinade; discard marinade. Grill, covered, on 145-degree preheated gas grill 12 to 14 minutes for medium-rare doneness, turning once. (Do not overcook.) Serve with warmed reserved marinade.

Per serving: 187 calories, 24 grams protein, 6 grams fat (32 percent calories from fat), 2 grams saturated fat, 7 grams carbohydrate, 69 milligrams cholesterol, 291 milligrams sodium, no fiber.

Saturday Easy Entertaining

Prepare your own LAMB CHOPS for guests.

Accompany your prize recipe with RICE PILAF: Melt 1 tablespoon butter in a large nonstick skillet on medium; add 1 small chopped onion and 1/2 cup slivered almonds. Cook 7 minutes or until onion is softened and almonds are golden. Stir in 1 1/2 cups uncooked basmati rice, 1/2 cup golden raisins, 1 1/2 teaspoons turmeric, 1/4 teaspoon cinnamon and 1/2 teaspoon coarse salt; cook 2 minutes. Add 3 cups unsalted chicken broth and bring to a boil; cover, reduce heat to low, and simmer 20 to 25 minutes or until rice is tender.

Serve with MARINATED CUCUMBER AND TOMATO SALAD: Add 2 tablespoons chopped fresh mint to your own vinaigrette. Pour over 3 thinly sliced medium cucumbers, 3 medium tomatoes (cut into wedges), 1 thinly sliced medium red onion, and coarse salt and pepper to taste. Toss gently to coat; cover and marinate 2 hours. Serve with FLATBREAD. Slice the leftover CAKE and top it with light whipped cream.

Shopping List

lamb chops, butter, onion, slivered almonds, basmati rice, golden raisins, turmeric, cinnamon, coarse salt, unsalted chicken broth, fresh mint, vinaigrette, cucumbers, tomatoes, red onion, pepper, flatbread, light whipped cream.