7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For February 23, 2020

Sunday Family

Think of warm tropical breezes instead of cold February winds when you prepare CARIBBEAN ROAST PORK LOIN for the family. Heat oven to 350 degrees. In a small bowl, blend 1 teaspoon olive oil, 1 teaspoon pepper, 1/2 teaspoon nutmeg and 1/2 teaspoon cinnamon. Rub onto 1 (2-pound) boneless pork loin roast (trimmed of visible fat). Place in shallow pan; roast 20 minutes per pound or until internal temperature is 145 degrees. Remove from oven; let stand 5 minutes before slicing. Serve with POPPY SEED NOODLES (toss cooked egg noodles with poppy seeds and a little butter), SUGAR SNAP PEAS and DINNER ROLLS. Buy PEACH CRISP for dessert and top it with VANILLA ICE CREAM.

Save enough pork for Monday.

Shopping List

olive oil, pepper, nutmeg, cinnamon, boneless pork loin roast, egg noodles, poppy seeds, butter, sugar snap peas, dinner rolls, peach crisp, vanilla ice cream.

Monday Heat and Eat

Make SAVORY PORK STIR-FRY with leftover pork. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 2 cups cooked (leftover) pork cut into strips and stir-fry 1 minute. Stir in 1 (16-ounce) package frozen stir-fry vegetables and 1 tablespoon water. Cover; cook 5 minutes or until vegetables are hot. Serve over BROWN RICE. Add CRUSTY BREAD. Munch on GINGERSNAPS for dessert.

Shopping List

canola oil, frozen stir-fry vegetables, brown rice, crusty bread, gingersnaps.

Tuesday Budget

This ENCHILADA CASSEROLE is low in cost and mild enough for kids. Serve with a GRAPEFRUIT SALAD. Make instant CHOCOLATE PUDDING with 1% milk for dessert.

Save enough casserole for Wednesday.

Shopping List

cooking spray, enchilada sauce, ground turkey breast, onion, garlic, canned white beans, canned reduced-fat reduced-sodium condensed cream of mushroom soup, reduced-fat sour cream, cumin, dried oregano, corn tortillas, shredded sharp cheddar cheese, chipotle salsa, grapefruit, salad greens, instant chocolate pudding, 1% milk.


makes 6 servings
Prep time:
10 minutes
Cook time:
about 1 hour
  • 1 (10-ounce) can enchilada sauce, divided
  • 12 ounces ground turkey breast
  • 1 medium onion, chopped
  • 1 tablespoon minced garlic
  • 1 (15-ounce) can white beans, rinsed
  • 1 (10 3/4-ounce) can reduced-fat reduced-sodium condensed cream of mushroom soup
  • 1/2 cup reduced-fat sour cream, plus extra for garnish
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 12 (6-inch) corn tortillas
  • 1 cup (4 ounces) shredded sharp cheddar cheese
  • Chipotle (smoked jalapeno) salsa for garnish

Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Spread half of the enchilada sauce over bottom of dish; set aside. In a large nonstick skillet, cook turkey, onion and garlic 4 to 5 minutes or until turkey is no longer pink and onion is softened; drain. Add beans, soup, sour cream, cumin and oregano. Place 4 tortillas in baking dish on top of enchilada sauce, tearing to cover. Top with half the meat mixture and 1/3 cup cheese. Repeat once with 4 more tortillas, remaining meat and 1/3 cup cheese. Top with remaining 4 tortillas and remaining enchilada sauce. Cover tightly with foil that has been coated with cooking spray (to prevent it from sticking to top of casserole). Bake 45 minutes. Remove cover. Sprinkle with remaining cheese and bake, uncovered, 15 minutes or until cheese is melted. Serve immediately; garnish with sour cream and salsa.

Per serving: 389 calories, 26 grams protein, 12 grams fat (29 percent calories from fat), 5.8 grams saturated fat, 44 grams carbohydrate, 55 milligrams cholesterol, 687 milligrams sodium, 7 grams fiber.

Wednesday Express

Enjoy an easy meal and heat the leftover ENCHILADA CASSEROLE tonight. Add a packaged MIXED GREEN SALAD. Buy CUPCAKES for dessert.

Shopping List

packaged mixed greens, cupcakes.

Thursday Kids

Make BACON, LETTUCE, TOMATO AND GUACAMOLE WRAPS -- a new twist on an old favorite. Microwave 4 slices bacon 3 to 4 minutes on high (100 percent power); let stand until crisp. Spread 4 (8-inch) tortillas with reduced-fat cream cheese; top each tortilla with 2 tablespoons mild salsa and shredded lettuce; spread evenly. Place 1 bacon slice, some sliced tomato and 2 tablespoons guacamole on each tortilla and roll tightly. Serve with baked POTATO WEDGES (from frozen). The adults might like chili powder sprinkled on their potatoes. For dessert, fresh PINEAPPLE CHUNKS are kid-friendly.

Shopping List

bacon, tortillas, reduced-fat cream cheese, mild salsa, shredded lettuce, tomato, guacamole, frozen potato wedges, chili powder (if desired), fresh pineapple chunks.

Friday Meatless

Enjoy this flavorful LEMONY LINGUINE BOWL for a no-meat dinner. Add ROMAINE SALAD on the side, along with FLATBREAD. APRICOTS are dessert.

Shopping List

panko bread crumbs, extra-virgin olive oil, parmesan cheese, lemon, garlic, table salt, pepper, linguine, fresh baby spinach, fresh basil, eggs (if desired), romaine, flatbread, apricots.


makes 2 servings (see NOTE)
Prep time:
15 minutes
Cook time:
less than 5 minutes, plus linguine and eggs (if desired)
  • 2 tablespoons panko bread crumbs
  • 2 tablespoons plus 2 teaspoons extra-virgin olive oil
  • 1/4 cup grated parmesan cheese, plus extra for serving
  • 1 teaspoon grated lemon zest
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced
  • 1/8 teaspoon table salt
  • 1/4 teaspoon pepper
  • 6 ounces linguine
  • 3 ounces (3 cups) fresh baby spinach
  • 2 tablespoons chopped fresh basil
  • 2 fried eggs (optional)
  • Toss panko with 2 teaspoons oil in bowl until evenly coated. Microwave 1 to 3 minutes, stirring frequently, until light golden brown; set aside to cool. In a small bowl, whisk remaining oil, parmesan, zest, juice, garlic, salt and pepper together; set aside. Cook linguine according to directions; reserving 1/4 cup cooking water, drain and return to pot. Stir in parmesan mixture and spinach, tossing 1 minute or until spinach is slightly wilted and pasta is coated; adjust consistency with reserved cooking water as needed and season with salt and pepper to taste. Divide among individual bowls, then sprinkle with bread crumbs and basil. Top with fried eggs if desired. Pass extra parmesan as you serve. (Adapted from "Bowls: Vibrant Recipes With Endless Possibilities," America's Test Kitchen.)

NOTE: Double recipe for 4 servings.

Per serving: 548 calories, 17 grams protein, 23 grams fat (37 percent calories from fat), 4.4 grams saturated fat, 70 grams carbohydrate, 9 milligrams cholesterol, 319 milligrams sodium, 3 grams fiber.

Saturday Easy Entertaining

Guests will want seconds of creamy RIGATONI AND CHICKEN. Cook 8 ounces rigatoni or another tube pasta according to directions; drain. Cut 8 ounces boneless skinless chicken breast into 1/2-inch slices and season with 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in a large nonstick skillet. Add chicken and cook 1 1/2 minutes per side or until edges are lightly browned (see TIP). Stir in 3 1/2 to 4 ounces sliced shiitake mushrooms and cook 2 to 4 minutes or until softened. Add 1 cup fat-free half-and-half and cook 3 minutes or until mixture is reduced by half. Stir in 1/3 cup crumbled gorgonzola cheese and 1/4 cup freshly grated parmesan cheese. Simmer and stir 1 minute or until cheese melts. Toss hot pasta with sauce and divide among six plates. Garnish with extra parmesan and chopped parsley if desired.

Serve with an ITALIAN SALAD and CRUSTY ROLLS. Your guests will swoon over STRAWBERRY CREAM CHEESE CREAM PUFFS from a former Pillsbury Bake-Off finalist.

Use cooked, sliced chicken for convenience and skip the browning step in recipe.

Shopping List

rigatoni or another tube pasta, boneless skinless chicken breast, coarse salt, pepper, olive oil, shiitake mushrooms, fat-free half-and-half, crumbled gorgonzola cheese, parmesan cheese, parsley, Italian salad, crusty rolls, butter, flour, eggs, reduced-fat cream cheese, strawberry preserves, frozen whipped topping, powdered sugar.


makes 12 servings
Prep time:
25 minutes
Cook time:
30 to 40 minutes; cooling time: about 20 minutes
  • 1 cup water
  • 1/2 cup butter
  • 1/4 teaspoon coarse salt
  • 1 cup flour
  • 4 eggs
  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 1/2 cup strawberry preserves
  • 1 (8-ounce) container frozen whipped topping, thawed
  • 1 tablespoon powdered sugar

Heat oven to 400 degrees. Line large cookie sheet with parchment paper. In a 2-quart saucepan, heat water, butter and salt on medium-high until boiling. With wooden spoon, stir in flour. Reduce heat to low; beat vigorously about 1 minute or until mixture forms a ball. Remove from heat. Add 1 egg at a time, beating vigorously after each addition until mixture is smooth and glossy. Drop dough in 1/4 cup portions 3 inches apart on cookie sheet, forming 12 mounds. Bake 30 to 40 minutes or until puffed and golden. Remove from pan to cooling rack; prick side of each puff with tip of sharp knife to release steam. Cool completely, about 20 minutes.

Meanwhile, in medium bowl, beat cream cheese and preserves with electric mixer at medium speed until smooth. Fold in whipped topping until combined; refrigerate. Just before serving, cut each puff in half horizontally. Spoon about 1/3 cup cream cheese mixture into bottom half of each puff; place tops over filling. Sprinkle with sugar and serve immediately. Refrigerate remaining puffs.

Per serving: 265 calories, 5 grams protein, 17 grams fat (58 percent calories from fat), 11.2 grams saturated fat, 22 grams carbohydrate, 96 milligrams cholesterol, 213 milligrams sodium, no fiber.