7 Day Menu Planner

Plan ahead: Save the chicken, rice, flatbread and some pudding for Monday.

10/ 16

Heat-and-Eat Monday

Lucky you, you have the delicious Moroccan Chicken and yellow rice for leftovers tonight! Add broccoli and mixed greens alongside leftover flatbread. Enjoy the leftover PUDDING for dessert.

10/ 17

Budget Tuesday

Take ordinary Salisbury steak to new heights with this Roasted Salisbury Steak With Mushrooms. Preheat oven to 425 degrees. Cut 12 ounces (of 16 ounces total) fresh crimini mushrooms into halves; finely chop the remaining 4 ounces; set aside. Cut 2 medium onions into 6 wedges each and add to the mushroom halves; set aside. In a bowl, combine the finely chopped mushrooms with 1 pound lean ground beef, 1/4 cup seasoned bread crumbs, 1 egg, 2 teaspoons Worcestershire sauce and 1/4 teaspoon coarse salt; mix well. Form into 4 oval patties. Gently toss mushroom halves and onion wedges with 2 tablespoons olive oil and 1/4 teaspoon black pepper. Place the steaks on a rimmed baking sheet. Arrange the mushrooms and onions around steaks. Roast 20 minutes or until patties are cooked through and vegetables are tender, turning steaks once and stirring vegetables. Serve steaks topped with mushrooms and onions. Add corn-on-the-cob, mixed greens and whole-grain rolls. For a simple dessert, try orange sections.

10/ 18

Meatless Wednesday

No need to go to a Thai restaurant tonight when you can enjoy Sesame Noodles (see recipe) at home. Add bread sticks. Serve with lemon yogurt mixed with chopped peaches for dessert.

10/ 19

Kids Thursday

Make the kids happy with Tomato Mac 'n' Beef for dinner. Heat a large nonstick skillet on medium-high; add 1 pound lean ground beef, 1/2 cup finely chopped onion and 1/2 cup finely chopped carrots. Cook 6 minutes or until beef is no longer pink; drain well. Add 1 (14-ounce) can undrained no-salt-added diced tomatoes with mild green chilies and 1 cup water; bring to boil. Stir in 1 cup elbow macaroni. Cover and simmer 10 minutes or until pasta is tender. Stir in 1 cup 50 percent light shredded cheddar cheese. Top with reduced-fat sour cream and serve immediately. Serve with celery sticks, hummus for dipping and soft rolls. For dessert, stir sliced bananas into chocolate pudding made with 1 percent milk.

10/ 20

Express Friday

Dinner will be quick tonight with Egg Salad on toasted whole-wheat English muffins on the menu. Top with sliced tomatoes, lettuce and Canadian bacon. Serve with sweet potato chips. For dessert, try plums.

10/ 21

Easy Entertaining Saturday

For an extra-easy and extra-tasty dinner for guests, present them with Asian Flounder Bake (see recipe). Serve the colorful entree with Jasmine rice, fresh broccoli rabe, a Boston lettuce salad and baguettes. Surprise your guests with blueberry pudding pie for dessert. Fill a graham cracker crust nearly to the top with fresh or (thawed) frozen blueberries and gently spread with a layer of vanilla pudding. Chill well, slice and serve.

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Moroccan Sheet Pan Chicken With Olives and Onions (Sunday)

3 medium Vidalia or other sweet onions, halved and cut into half-moons

3/4 cup pimiento-stuffed olives

2 lemons, sliced into rounds

4 tablespoons extra-virgin olive oil, divided

4 teaspoons adobo seasoning with pepper, divided (such as Goya)

1 tablespoon minced garlic

1 tablespoon cumin

1 1/2 teaspoons smoked paprika

3/4 teaspoon turmeric

1/4 teaspoon cayenne pepper

10 bone-in skinless chicken thighs (3 to 3 1/2 pounds)

Preheat oven to 425 degrees. Line a sheet pan or other large rimmed baking pan with foil. In a medium bowl, toss together the onions, olives, lemons, 2 tablespoons olive oil and 1 teaspoon of adobo seasoning. Spoon onto baking pan in an even layer. In a small bowl, mix together 2 tablespoons oil, remaining adobo seasoning, garlic, cumin, paprika, turmeric and cayenne pepper. Rub chicken with spice paste. Arrange chicken over vegetables. Roast 35 to 40 minutes or until chicken reaches an inner temperature of 165 degrees. Serves 10.

Per serving: 230 calories (percent calories from fat, 55), 21 grams protein, 5 grams carbohydrate, 1 gram fiber, 14 grams fat (2.9 grams saturated fat), 114 milligrams cholesterol, 900 milligrams sodium.

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Sesame Noodles (Wednesday)

2 teaspoons canola oil

1 (8-ounce) package sliced white or crimini mushrooms

8 ounces thin rice noodles

1/4 cup smooth peanut butter

1/4 cup low-sodium soy sauce

1 tablespoon rice wine vinegar

1 tablespoon dark sesame oil

1 teaspoon ground ginger

Hot pepper sauce to taste

1/4 cup sliced green onions

Sesame seeds for garnish

In a large skillet, heat canola oil on medium. Add mushrooms; cook and stir 5 minutes or until lightly browned; set aside. Prepare noodles according to directions; drain, reserving 1/2 cup liquid; rinse noodles under cold water. Meanwhile, in a large bowl, combine peanut butter, soy sauce, vinegar, sesame oil, ginger and hot pepper sauce. Whisk together until smooth; stir in reserved liquid from noodles. Fold in green onions, noodles and mushrooms. Garnish with sesame seeds and serve. Serves 4.

Per serving: 379 calories (percent calories from fat, 33), 9 grams protein, 55 grams carbohydrate, 3 grams fiber, 14 grams fat (2.3 grams saturated fat), no cholesterol, 574 milligrams sodium.

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Asian Flounder Bake (Saturday)

1/4 cup light soy sauce

2 tablespoons dry sherry

1 teaspoon sugar

1 teaspoon grated, peeled fresh ginger

1 teaspoon dark sesame oil

1 (10-ounce) package shredded carrots

1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry

4 (5- to 6-ounce) flounder or tilapia fillets

1 green onion, thinly sliced

1 tablespoon sesame seeds

Preheat oven to 450 degrees. In a small bowl, combine soy sauce, sherry, sugar, ginger and sesame oil. In bottom of 9-by-13-inch glass baking dish, spread carrots evenly. Spread spinach over carrots, then top with fish. Pour soy sauce mixture over flounder evenly. Bake 12 to 14 minutes or until fish turns opaque throughout. To serve, sprinkle with green onions and top with sesame seeds. Serves 4.

Per serving: 176 calories (percent calories from fat, 27), 19 grams protein, 13 grams carbohydrate, 4 grams fiber, 5 grams fat (1 gram saturated fat), 55 milligrams cholesterol, 853 milligrams sodium.