7 Day Menu Planner

Plan ahead: Save enough turkey, macaroni salad and cake for Monday.

7/ 10

Heat-and-Eat Monday

Use the leftover turkey to make an alternative to a popular dish with this easy Cobb Salad Supreme With Turkey and Beets (see recipe). Add leftover macaroni salad and whole-grain rolls on the side. Cut some leftover cake for dessert.

7/ 11

Kids Tuesday

The kids will enjoy Mexican Tortilla Soup. Brown 1 pound lean ground beef and drain. Add 2 (16-ounce) jars of chunky salsa, 2 (14-ounce) cans no-salt-added beef broth and 1 cup frozen corn (thawed). Bring to a boil. Reduce heat to low; simmer 5 minutes or until heated through. Serve, topped with crushed baked tortilla chips.

Add cheese toast and a chopped lettuce salad. Sliced cantaloupe is good for dessert.

7/ 12

Meatless Wednesday

Whole-Wheat Pasta Primavera (see recipe) is packed with nutrients and fiber and makes a flavorful no-meat meal. Serve it with mixed greens and garlic bread. Papaya is just right for dessert.

7/ 13

Express Thursday

Make dinner quick with Corned Beef-Wich With Horseradish Slaw. Layer thinly sliced corned beef on dark rye or pumpernickel bread and top with a mixture of packaged coleslaw mix, thin red bell pepper strips and prepared vinaigrette accented with prepared horseradish. Serve with baked chips and dill pickles. How about nectarines for dessert?

7/ 14

Budget Friday

Economical Turkey Taco Skillet is a good way to protect the food budget. In a large nonstick skillet, cook 1 pound ground turkey 5 minutes or until no longer pink; drain. Add 1 (10 3/4-ounce) can condensed tomato soup, 1 cup picante sauce, 1/2 cup water, 8 corn tortillas (cut into 1-inch pieces) and 1/2 cup shredded 50 percent light cheddar cheese. Cover and cook on low for 5 minutes or until hot. Top with another 1/2 cup cheese and serve.

Add steamed fresh broccoli and a romaine salad. Peaches make a good dessert.

7/ 15

Easy Entertaining Saturday

Entertain friends and serve them Tilapia on Mushroom and Artichoke Couscous (see recipe). Serve with snow peas, a red-tip lettuce salad and baguettes. Buy fruit tarts for dessert.

** ** **

Cobb Salad Supreme With Turkey and Beets (Monday)

4 cups packed (6 ounces) shredded romaine lettuce

1 cup diced leftover cooked turkey (or cooked chicken breast, if desired)

3/4 cup sliced and drained pickled beets

1/3 cup drained Holland-style whole onions

1/3 cup crumbled, cooked bacon or bacon bits

1/3 cup crumbled blue cheese

1 chopped hard cooked egg

1/3 cup prepared light vinaigrette or Caesar salad dressing

Garlic croutons (optional)

Divide lettuce evenly among 4 individual serving plates or bowls. Arrange diced turkey in a row down center of the lettuce. Arrange beets and onions in rows on each side of diced turkey. Top with bacon, blue cheese and chopped egg. Cover and refrigerate up to 4 hours, if desired. To serve, drizzle with dressing and top with croutons, if desired. Serves 4.

Per serving: 238 calories (percent calories from fat, 49), 20 grams protein, 10 grams carbohydrate, 2 grams fiber, 13 grams fat (4.5 grams saturated fat), 96 milligrams cholesterol, 977 milligrams sodium.

** ** **

Whole-Wheat Pasta Primavera (Wednesday)

8 ounces whole-wheat or multigrain spaghetti

1/3 cup teriyaki marinade or sauce (or all-purpose Asian sauce)

1 tablespoon dry sherry

2 tablespoons water

2 tablespoons canola or chili oil (see Note)

3/4 pound fresh asparagus, cut diagonally in 2-inch pieces

1 medium carrot, cut into matchstick pieces

1 medium onion, sliced

1 yellow squash, cut into matchstick pieces

8 ounces sliced fresh mushrooms

1 tablespoon dark or roasted sesame oil

Cook spaghetti according to package directions; drain.

Meanwhile, combine teriyaki marinade, sherry and water. Heat oil in a large nonstick skillet or wok on medium-high; add asparagus, carrot and onion; stir-fry 2 minutes. Add squash; stir-fry 1 minute. Add mushrooms; stir-fry 2 minutes longer. Add teriyaki marinade mixture; cook, stirring, until sauce comes to a boil. Stir in cooked pasta to combine. Remove from heat and stir in sesame oil; serve immediately. Serves 4.

Note: Use chili oil for a spicier flavor.

Per serving: 376 calories (percent calories from fat, 27), 16 grams protein, 53 grams carbohydrate, 9 grams fiber, 12 grams fat (1 gram saturated fat), no cholesterol, 848 milligrams sodium.

** ** **

Tilapia on Mushroom and Artichoke Couscous (Saturday)

1 pound fresh sliced white or crimini mushrooms

2 (6-ounce) jars quartered marinated artichoke hearts, undrained

1 1/2 cups water

1 cup couscous

1 tablespoon instant minced onion

1/2 teaspoon coarse salt

4 (4- to 6-ounce) tilapia fillets

1 1/2 cups coarsely chopped fresh tomatoes

Chopped fresh parsley for garnish

In a large nonstick skillet, combine mushrooms, undrained artichoke hearts, water, couscous, instant onion and salt. Arrange fillets over mixture; top with tomatoes. Bring to a boil; reduce heat to low and simmer, covered, 10 to 12 minutes or until couscous absorbs liquid and fish is opaque throughout. Sprinkle with chopped fresh parsley and serve immediately. Serves 4.

Per serving: 372 calories (percent calories from fat, 20), 33 grams protein, 47 grams carbohydrate, 7 grams fiber, 9 grams fat (0.8 gram saturated fat), 57 milligrams cholesterol, 558 milligrams sodium.