Seven-Day Menu Planner

For dessert, CHOCOLATE AND VANILLA SWIRL PUDDING has a flavor for everyone. Mix 1/4 cup sugar and 2 tablespoons cornstarch in a large bowl. Stir in 2 cups 1 percent milk and 1/4 cup frozen egg substitute (thawed). Microwave, uncovered, on high (100 percent power) for 5 minutes, stirring every 2 minutes, until mixture thickens and boils. Stir in 1 teaspoon butter and 1 teaspoon pure vanilla extract. Stir 1/4 cup semisweet chocolate chips into 1 cup of the pudding until melted. Alternately layer vanilla and chocolate puddings in parfait glasses or swirl in dessert dishes.

PLAN AHEAD: Save enough pot roast for Monday.

6/ 8

Heat-and-Eat Monday

For a great MAMMA MIA SAUCE OVER SPAGHETTI, add 1 to 2 cups chopped leftover beef and onions to a 16-ounce jar of tomato-based pasta sauce; heat and serve over spaghetti, along with MIXED GREENS and GARLIC BREAD. PEARS make a light dessert.

6/ 9

Kids Tuesday

TURKEY RANCH PIE is kid-friendly. Heat oven to 400 degrees. Coat a 9-inch pie plate with cooking spray. Place 1 1/2 cups chopped cooked turkey (or a 10-ounce can drained chicken breast) and 1 1/2 cups frozen mixed vegetables in pie plate. Sprinkle with 1/2 cup shredded 50 percent reduced-fat cheddar cheese. In a small bowl, blend 1/2 cup reduced-fat baking mix (such as Bisquick), 1 (1-ounce) envelope ranch dressing mix, 1 cup 1 percent milk and 2 lightly beaten eggs. Spoon over turkey mixture. Bake 33 to 38 minutes or until a knife inserted in center comes out clean.

Cool 5 minutes and serve with CELERY BOATS WITH CREAM CHEESE AND RAISINS and BREAD STICKS. Slurp FUDGSICLES for dessert.

6/ 10

Budget Wednesday

Serve this budget-pleasing CONTEMPORARY TUNA NOODLE CASSEROLE (see recipe) tonight. Add a SLICED AVOCADO SALAD and SOURDOUGH BREAD. For dessert, FRESH PINEAPPLE is refreshing.

6/ 11

Express Thursday

You’ll have dinner on the table in no time with a SEAPAK (or another brand) SEAFOOD ENTREE. (Do pay attention to the sodium content, as with any frozen entree.) Add FRESH BROCCOLI, a packaged GREEN SALAD and WHOLE-GRAIN ROLLS to round out your meal. PEACHES are a light dessert.

6/ 12

Meatless Friday

Skip the meat for VEGETABLE “JAMBALAYA” (see recipe) tonight. Just before serving, sprinkle with red pepper sauce to jazz it up. Add a LETTUCE WEDGE and CORN MUFFINS (from a mix). For a simple dessert, PLUMS are a good choice.

6/ 13

Easy Entertaining Saturday

Your guests will welcome HONEY MUSTARD PORK TENDERLOIN for dinner. Heat oven to 400 degrees. In a medium bowl, combine 2 tablespoons cider vinegar, 2 tablespoons light brown sugar, 1 tablespoon Dijon mustard and 1/4 cup honey; mix well. In baking dish, coat 1 (1- to 1 1/4-pound) pork tenderloin with sauce. Bake 20 to 30 minutes, basting occasionally, until meat thermometer registers 145 degrees. Remove pork from oven, tent with foil and let stand 5 minutes.

Slice and serve with packaged LONG-GRAIN AND WILD RICE, steamed FRESH ZUCCHINI and DINNER ROLLS.

For dessert, BAKED BANANAS WITH COCONUT OVER VANILLA ICE CREAM (fat-free) is delicious. Heat oven to 375 degrees. Coat a 10-inch pie plate with cooking spray. Cut 6 medium bananas crosswise in half and then lengthwise in half. Place in pie plate. Dot bananas with 1 tablespoon cut-up butter. Drizzle with 1/3 cup fresh orange juice and 1 tablespoon fresh lemon juice. Sprinkle with 1/4 cup packed light brown sugar and 2/3 cup shredded coconut. Bake uncovered 8 to 10 minutes or until coconut is golden. Spoon over ice cream for a double-yum dessert.

TIP: Honey will slide out of the measuring cup more easily if you first coat it with cooking spray.

** ** **

THE RECIPES

CARAMELIZED ONION POT ROAST (Sunday)

1 tablespoon canola oil

1 (3- to 3 1/2-pound) boneless chuck (pot) roast, well trimmed

1/2 teaspoon coarse salt

1/2 teaspoon pepper

4 medium onions, sliced

1 1/2 cups lower-sodium beef broth

3/4 cup regular or nonalcoholic beer

2 tablespoons packed light brown sugar

3 tablespoons Dijon mustard

2 tablespoons cider vinegar

Heat oil in a large nonstick skillet on medium-high heat. Cook roast 10 minutes or until browned. Sprinkle with salt and pepper. Place onions in a 4-quart or larger slow cooker. Place roast on onions. Mix broth, beer, sugar, Dijon mustard and cider vinegar; pour over roast and onions. Cover and cook on low 6 to 8 hours or until roast is tender. Remove roast and onions from cooker, using slotted spoon. Cut roast into slices. Skim fat from juices in cooker. Serve roast with juice. Serves 10.

Per serving: 261 calories, 29 grams protein, 11 grams fat (39 percent calories from fat), 3.9 grams saturated fat, 9 grams carbohydrate, 78 milligrams cholesterol, 307 milligrams sodium, 1 gram fiber.

Carb choices: 1/2.

** ** **

CONTEMPORARY TUNA NOODLE CASSEROLE (Wednesday)

2 cups fusilli pasta (6 ounces)

16 ounces reduced-fat Alfredo sauce (jar or refrigerated)

1/3 cup unsalted chicken broth or white wine

1 teaspoon Italian seasoning

1 teaspoon lemon zest

2 (5-ounce) cans albacore tuna in water, drained

1 (9-ounce) package frozen sugar snap peas, thawed and drained

1 (4.5-ounce) jar whole mushrooms, drained

1/4 cup unseasoned panko crumbs

1 tablespoon butter, melted

Heat oven to 375 degrees. Cook pasta according to directions; drain. In a large bowl, combine Alfredo sauce, broth (or wine), Italian seasoning, lemon zest, tuna, peas, mushrooms and pasta. Spoon into a 7-by-11-inch baking dish coated with cooking spray. In a small bowl, stir together panko crumbs and butter; sprinkle over mixture. Bake 25 to 30 minutes or until casserole is bubbly and top is golden. (Adapted from “Betty Crocker: The Big Book of One-Pot Dinners,” Grace Wells, senior editor; Houghton Mifflin Harcourt, 2015.) Serves 5.

Per serving: 382 calories, 26 grams protein, 13 grams fat (30 percent calories from fat), 6.8 grams saturated fat, 41 grams carbohydrate, 54 milligrams cholesterol, 756 milligrams sodium, 4 grams fiber.

Carb choices: 2 1/2.

** ** **

VEGETABLE “JAMBALAYA” (Friday)

1 tablespoon canola oil

1 large onion, coarsely chopped

1 medium green bell pepper, coarsely chopped

2 cloves garlic, minced

1 cup rice

1 (14-ounce) can unsalted vegetable broth

1 cup frozen corn

2 tablespoons less-sodium Worcestershire sauce

1/8 teaspoon cayenne pepper

1 (15-ounce) can reduced-sodium black-eyed peas, rinsed

1 (14 1/2-ounce) can no-salt-added stewed tomatoes, undrained

Heat oil in a large nonstick skillet over medium-high. Cook onion, bell pepper and garlic 6 minutes or until vegetables are softened; stir occasionally. Stir in rice. Cook 5 minutes, stirring occasionally, until rice is light golden. Stir in broth. Bring to boil; reduce heat. Cover and simmer 15 minutes. Stir in corn, Worcestershire sauce, cayenne pepper, black-eyed peas and tomatoes. Cover and simmer 10 minutes or until vegetables and rice are tender. Makes 7 cups.

Per cup: 223 calories, 7 grams protein, 2 grams fat (9 percent calories from fat), no saturated fat, 44 grams carbohydrate, no cholesterol, 78 milligrams sodium, 5 grams fiber.

Carb choices: 3.