Seven-Day Menu Planner

On the side, (packaged) RICE PILAF and frozen GREEN PEAS make a pretty plate. Add WHOLE-GRAIN ROLLS. For dessert, buy a CARROT CAKE and scrape off most of the icing.

PLAN AHEAD: Save enough pork chops for Monday; save enough cake for Tuesday.

9/ 28

Heat-and-Eat Monday

Reinvent those leftover pork chops into GRILLED PORK AND PROVOLONE PANINIS. Spread 1 teaspoon pesto on 8 slices Italian bread. Top 4 slices with thinly sliced cooked (leftover) pork chops and 4 (1-ounce) slices provolone cheese. Top with remaining 4 bread slices. Lightly brush outer surface with olive oil; grill in skillet on medium until toasted on each side.

Serve with deli COLESLAW and BAKED CHIPS. Sprinkle cinnamon on SLICED APPLES for dessert.

9/ 29

Meatless Tuesday

We liked this BLACK BEAN LASAGNA (see recipe) for a no-meat dinner. Serve it with a crisp LETTUCE WEDGE and GARLIC BREAD. Leftover CAKE is your dessert.

9/ 30

Kids Wednesday

When I was a kid, no dinner made me happier than grilled FRANKS ON BUNS and BAKED BEANS. Of course you’ll want mustard and relish on the hot dogs. It’s easy to munch on CELERY STICKS. Then there were the PURPLE COWS to laugh about: Put scoops of fat-free vanilla ice cream into tall glasses; fill with grape soda. Slurp with a straw.

TIP: Buy the lowest-sodium and lowest-fat frankfurters you can find, and make sure to buy reduced-sodium baked beans.

10/ 01

Budget Thursday

This CHICKEN-CORN CHOWDER (see recipe) is a delicious way to save money. Serve with GRILLED CHEESE SANDWICHES, SWEET PICKLES and deli CARROT SALAD. FRESH BLUEBERRIES are good for dessert.

10/ 02

Express Friday

You can have CHILI CHEESE PIEROGIES for a quick meal tonight. Heat oven to 400 degrees. Layer 1 package frozen (thawed) Mrs. T’s (or another brand) onion pierogies in a 7-by-11-inch baking dish; top with 1 (15-ounce) can vegetarian chili and bake 15 to 20 minutes. Sprinkle with 4 ounces shredded 50 percent reduced-fat cheddar cheese and bake 5 more minutes or until cheese is melted. Garnish with reduced-fat sour cream before serving.

Serve with deli BROCCOLI SALAD and BAKED TORTILLA CHIPS. Fresh TROPICAL FRUITS make a quick dessert.

10/ 03

Easy Entertaining Saturday

Invite friends for GRILLED CHICKEN. Garnish it with any MANGO, BLACK BEAN and CORN SALSA. Add WARM POTATO SALAD WITH LEMON AND MINT (see recipe). Serve with fresh STEAMED ZUCCHINI and BAGUETTES. Buy a CHEESECAKE for dessert.

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THE RECIPES

BLACK BEAN LASAGNA (Tuesday)

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

1 (28-ounce) can no-salt-added or regular crushed tomatoes, with puree

1 medium onion, chopped

1/2 cup chopped green bell pepper

1/2 cup medium salsa

1 teaspoon chili powder

1/2 teaspoon cumin

1 cup reduced-fat ricotta cheese

1/8 teaspoon garlic powder

1 egg

10 no-cook-style lasagna noodles

6 ounces shredded reduced-fat cheddar cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In large bowl, mash beans slightly. Stir in tomatoes, onion, bell pepper, salsa, chili powder and cumin; mix well. In small bowl, combine ricotta, garlic powder and egg; blend well. Spread 1 cup of tomato mixture over bottom of dish. Top with half of noodles, overlapping slightly. Top with half of remaining tomato mixture. Spoon ricotta mixture over top; spread carefully. Top with half of cheddar cheese, then with remaining noodles, tomato mixture and cheddar cheese.

Cover with nonstick foil; bake 40 to 45 minutes or until noodles are tender. Uncover; let stand 15 minutes before serving. Serves 8.

Per serving: 271 calories, 17 grams protein, 6 grams fat (19 percent calories from fat), 3.2 grams saturated fat, 37 grams carbohydrate, 42 milligrams cholesterol, 244 milligrams sodium, 5 grams fiber.

Carb count: 2 1/2.

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CHICKEN-CORN CHOWDER (Thursday)

1 tablespoon butter

1/2 cup chopped onion

1/4 cup finely chopped celery

1 fresh jalapeno pepper, seeded and minced

2 tablespoons flour

3 cups 2 percent milk

2 cups chopped cooked chicken breast, or 1 (10- to 12-ounce) can chicken breast, drained

1 1/2 cups frozen corn

1/4 teaspoon dried thyme

1/4 teaspoon cayenne pepper

1/8 teaspoon coarse salt

1 (14 3/4-ounce) can no-salt-added cream-style corn

Melt butter in a Dutch oven over medium. Add onion, celery and jalapeno pepper; cook 4 minutes or until vegetables are softened, stirring often. Add flour and cook 1 minute, stirring constantly. Stir in milk, chicken, frozen corn, thyme, cayenne pepper, salt and creamed corn. Bring to boil; cook 5 minutes or until thickened. Serves 6.

Per serving: 266 calories, 21 grams protein, 7 grams fat (24 percent calories from fat), 3.4 grams saturated fat, 30 grams carbohydrate, 55 milligrams cholesterol, 162 milligrams sodium, 3 grams fiber.

Carb count: 2.

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WARM POTATO SALAD WITH LEMON AND MINT (Saturday)

3 pounds potatoes, peeled and cut into 1/2-inch pieces

2 teaspoons coarse salt, divided

Juice of 3 lemons

1/4 cup extra-virgin olive oil

1 bunch green onions, white and green parts finely sliced

10 fresh mint leaves, cut into chiffonade (see NOTE)

Place potatoes in a large pan; cover with 1 inch cold water. Add 1 teaspoon salt. Cover; bring to boil, remove lid and reduce heat to medium. After about 6 minutes, test every minute for doneness (knife will cut into potatoes with resistance; about 12 minutes). Do not overcook or you will have mush. Drain; gently transfer to serving bowl. Season warm potatoes with remaining salt, lemon juice and oil. Stir gently with a metal spoon. Cool 10 minutes; add onions and all but 1 tablespoon mint, stirring gently. Top with remaining mint as garnish. (Adapted from “Rose Water and Orange Blossoms,” Maureen Abood; Running Press, 2015.) Serves 8.

NOTE: To cut mint into chiffonade, roll leaves tightly (like a cigarette) and thinly slice.

Per serving: 195 calories, 3 grams protein, 7 grams fat (32 percent calories from fat), 1 gram saturated fat, 31 grams carbohydrate, no cholesterol, 496 milligrams sodium, 5 grams fiber.

Carb count: 2.