7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner For April 12, 2020

Sunday Family

Introduce the family to the flavors of Greece with HONEY-LEMON RACK OF LAMB. Serve with RICE tossed with chopped fresh mint. Add GREEN PEAS (from frozen) and CRUSTY ROLLS to accompany the meal.

Dessert is AMBROSIA TOWERS: Mix together 1 1/2 cups fat-free vanilla yogurt with 1 (8-ounce) can drained crushed pineapple. Spoon 2 tablespoons of mixture into 4 tall stem glasses; top with a few banana slices, 2 more tablespoons yogurt mixture, some mandarin orange sections and the remaining yogurt mixture. Add toasted shredded coconut and fresh strawberries for garnish.

To toast coconut: Heat oven to 350 degrees; spread coconut on baking sheet and bake 5 to 10 minutes or until golden. Watch carefully!

Save enough coconut for Monday.

Shopping List

lamb rib roasts, garlic, honey, light brown sugar, lemons, garlic powder, coarse salt, fresh mint, walnuts, rice, frozen green peas, crusty rolls, fat-free vanilla yogurt, canned crushed pineapple, bananas, mandarin oranges, shredded coconut, fresh strawberries.


makes 4 to 5 servings (each 3 ounces cooked weight)
Prep time:
15 minutes
Cook time:
30 minutes; standing time: 5 to 10 minutes
  • 2 to 2 1/2 pounds well-trimmed lamb rib roasts
  • 2 cloves garlic, sliced
  • 1/3 cup honey
  • 1/4 cup packed light brown sugar
  • 1/4 cup fresh lemon juice
  • 1/8 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1 teaspoon lemon zest (yellow part only)
  • 1 tablespoon chopped fresh mint
  • 1/4 cup finely chopped walnuts

Heat oven to 350 degrees. Cut 1-inch-deep slits in lamb; insert garlic slices. Place lamb in shallow roasting pan. In a small saucepan, combine honey, brown sugar, lemon juice, garlic powder and salt; cook over low heat until bubbly, stirring until sugar dissolves. Remove from heat; stir in lemon zest, mint and walnuts. Spoon glaze over lamb. Bake 30 minutes or until internal temperature reaches 135 degrees; baste occasionally. Remove from oven; let stand 5 to 10 minutes. Slice and serve.

Per serving: 356 calories, 21 grams protein, 14 grams fat (34 percent calories from fat), 3.7 grams saturated fat, 39 grams carbohydrate, 64 milligrams cholesterol, 197 milligrams sodium, 1 gram fiber.

Monday Budget

Lean ground beef is always a budget-stretcher, and these MEATBALL SUBS are a tasty way to save money. Serve with BAKED CHIPS and STEAMED MIXED VEGETABLES (from frozen). Top some PEACHES with leftover COCONUT for dessert.

Save enough meatballs for Tuesday and enough peaches for Thursday.

Shopping List

96% lean ground beef, seasoned dry bread crumbs, eggs, coarse salt, pepper, cooking spray, red pasta sauce, crusty Italian bread rolls (5 to 6 inches each), giardiniera (if desired), baked chips, frozen mixed vegetables, peaches.


makes 4 servings
Prep time:
15 minutes
Cook time:
about 20 minutes
  • 1 pound 96% lean ground beef
  • 1/4 cup seasoned dry bread crumbs
  • 2 egg whites or 1 egg, beaten
  • 2 tablespoons water
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 2 cups red pasta sauce
  • 4 crusty Italian bread rolls (5 to 6 inches each)
  • 4 tablespoons giardiniera, drained (optional)

Heat oven to 400 degrees. Combine ground beef, bread crumbs, egg, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into 12 (2-inch) meatballs. Place on rack in broiler pan coated with cooking spray. Bake 18 to 20 minutes. Heat pasta sauce according to directions in medium saucepan. Add hot cooked meatballs to sauce; stir to coat evenly. Divide meatballs and sauce evenly among split rolls. Top each with giardiniera, if desired.

Per serving: 472 calories, 37 grams protein, 11 grams fat (22 percent calories from fat), 3.5 grams saturated fat, 55 grams carbohydrate, 109 milligrams cholesterol, 921 milligrams sodium, 4 grams fiber.

Tuesday Heat and Eat

Use leftover meatballs for your TACOS tonight. Fill taco shells with crumbled meatballs and top with chopped tomatoes, shredded lettuce and reduced-fat sour cream. Serve with canned reduced-sodium PINTO BEANS garnished with chopped onion. Dessert is FLAN (from mix).

Shopping List

taco shells, tomatoes, lettuce, reduced-fat sour cream, canned reduced-sodium pinto beans, onion, flan mix.

Wednesday Meatless

We served this CHEESY PASTA WITH MUSHROOMS to our guests -- it's that good. Add a SPINACH SALAD and GARLIC BREAD. Dessert can be as light as fresh TROPICAL FRUIT.

Shopping List

bow-tie pasta, olive oil, assorted or white sliced fresh mushrooms, coarse salt, pepper, unsalted vegetable broth, packaged garlic-and-herb spreadable cheese, fresh parsley, fresh spinach, garlic bread, fresh tropical fruit.


makes 5 servings
Prep time:
10 minutes
Cook time:
less than 15 minutes, plus pasta
  • 12 ounces bow-tie pasta
  • 1 tablespoon olive oil
  • 1 pound assorted or white fresh mushrooms, sliced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 cup no-salt-added vegetable broth
  • 1 (4-ounce) package garlic-and-herb spreadable cheese
  • Chopped fresh parsley for garnish

Cook pasta according to directions. Meanwhile, in a large nonstick skillet, heat olive oil on medium-high. Add mushrooms; sprinkle with salt and pepper. Cook 8 minutes or until lightly browned, stirring occasionally. Stir in broth and cheese; heat through, stirring to combine. Drain pasta. Add pasta to sauce and toss to mix. Garnish with parsley.

Per serving: 350 calories, 13 grams protein, 8 grams fat (20 percent calories from fat), 3 grams saturated fat, 57 grams carbohydrate, 16 milligrams cholesterol, 356 milligrams sodium, 3 grams fiber.

Thursday Express

Let the frozen section of the supermarket do the work for you tonight. Check out the FROZEN ENTREES and pick your family's favorite -- or try something new. Stop by the produce section and pick up some fresh vegetables to add to your selection. Add packaged SALAD GREENS while you're there. BROWNIES from the bakery, topped with leftover PEACHES and light whipped cream, end your easy meal.

Shopping List

family-size frozen entree, assorted fresh vegetables, packaged salad greens, bakery brownies, light whipped cream.

Friday Kids

Call your gang for PENNE CASSEROLE tonight. Heat oven to 350 degrees. Cook 4 cups penne (or another shape) pasta according to directions; drain. Meanwhile, cook 1/2 pound bulk Italian sausage 4 minutes on medium or until no longer pink; drain. In a 2 1/2-quart casserole dish, mix cooked pasta, cooked sausage, 3 cups no-salt-added red pasta sauce, 1 (4-ounce) can drained sliced mushrooms and 1/4 cup canned sliced black olives. Cover and bake about 30 minutes or until hot and bubbly. Sprinkle with 1/2 cup shredded part-skim mozzarella. Bake uncovered 5 minutes or until cheese melts.

Serve with CELERY stuffed with PEANUT BUTTER; add SESAME BREAD STICKS. Crunch on APPLE SLICES for dessert.

Shopping List

penne (or another shape) pasta, bulk Italian sausage, no-salt-added red pasta sauce, canned sliced mushrooms, canned sliced black olives, shredded part-skim mozzarella, celery, peanut butter, sesame bread sticks, apples.

Saturday Easy Entertaining

Serve your guests BROILED TANDOORI CHICKEN. Combine 1 cup fat-free plain yogurt, 1/4 cup fresh lime juice, 2 tablespoons canola oil, 4 cloves minced garlic, 2 tablespoons finely chopped fresh ginger, 1 teaspoon curry powder, 1 teaspoon coarse salt, 1/2 teaspoon cumin, 1/2 teaspoon ground mustard, 1/2 teaspoon cayenne pepper, 1/2 teaspoon black pepper and 1/4 teaspoon turmeric; mix well. Place 4 boneless skinless chicken breast halves in a glass baking dish; pour marinade over chicken. Cover and refrigerate 2 hours to overnight; turn occasionally. Heat broiler. Remove chicken and discard marinade; broil 6 to 8 minutes per side or until chicken is golden-brown and no longer pink on the inside.


Shopping List

fat-free plain yogurt, limes, canola oil, garlic, fresh ginger, curry powder, coarse salt, cumin, ground mustard, cayenne pepper, black pepper, turmeric, boneless skinless chicken breasts, basmati rice, fresh carrots, Boston lettuce, naan, pound cake, fresh strawberries.