Seven-Day Menu Planner

For dessert, TAPIOCA WITH STRAWBERRIES is summery and light. Combine 2 cups quartered fresh strawberries, 2 tablespoons sugar and 1 to 2 teaspoons chopped fresh mint; toss gently. Spoon over tapioca.

PLAN AHEAD: Save enough tapioca for Monday and enough strawberries for Tuesday.

7/ 13

Budget Monday

Keep expenses down with economical LINGUINE WITH TUNA. Toss 1 (6-ounce) can of drained and flaked albacore tuna with hot cooked linguine, fresh lemon juice, chopped fresh parsley and freshly ground black pepper. Serve with SALAD GREENS and BAGUETTES. Leftover TAPIOCA is an easy dessert.

7/ 14

Express Tuesday

Summer salads are always welcome, just like this LEMON PEPPER SPINACH SALAD WITH CHICKEN.

For the dressing: Whisk 1/4 cup olive oil, 1 tablespoon lemon juice and 1/2 teaspoon lemon pepper seasoning in small bowl.

Heat another tablespoon olive oil in large nonstick skillet on medium-high. Sprinkle bite-size chicken breast pieces (1 pound total) with 1 teaspoon lemon pepper seasoning. Cook chicken, stirring, 5 minutes or until cooked through; cool slightly. Toss 1 (5-ounce) package baby spinach leaves with dressing in large bowl. Top with chicken, 1 cup leftover sliced strawberries, 1/4 cup toasted sliced almonds and 1/4 cup crumbled bacon. Serve with WHOLE-GRAIN ROLLS. Munch on OATMEAL-RAISIN COOKIES for dessert.

PLAN AHEAD: Save enough cookies for Wednesday.

7/ 15

Kids Wednesday

Stop the kids from racing through the kitchen with a pit stop of CHICKEN MEXI-MELT. In a medium bowl, combine 2 1/2 cups chopped cooked chicken, 1/2 cup finely chopped carrots, 1 (1.25-ounce) envelope reduced-sodium taco seasoning; mix well.

For each serving, place 1 whole-grain tortilla (of 12 total) on a microwave-safe plate. Spread with 1 tablespoon mild picante sauce. Top with about 1/4 cup chicken mixture and 2 tablespoons shredded reduced-fat Monterey Jack cheese; repeat layers two more times. Microwave 1 serving at a time on high (100 percent power) 2 1/2 to 3 minutes or until cheese is melted. Cut into wedges and serve immediately.

Alongside, add CELERY STICKS. For dessert, leftover COOKIES and APPLE SLICES are crunchy.

7/ 16

Meatless Thursday

Up your calcium and fiber with ITALIAN VEGETABLE PASTA BAKE (see recipe). Serve with a LETTUCE WEDGE with HARD-COOKED EGG SLICES and GARLIC BREAD. BROWNIES are always a popular dessert.

PLAN AHEAD: Save enough pasta bake for Friday.

7/ 17

Heat-and-Eat Friday

Enjoy some extra leisure time while you reheat Friday’s PASTA BAKE for dinner tonight. Serve with a MIXED GREENS SALAD and ITALIAN BREAD. Sliced CANTALOUPE is a refreshing dessert.

7/ 18

Easy Entertaining Saturday

Your guests will rave about the flavor of MEXICAN SHRIMP AND VEGETABLE KEBABS (see recipe), and you’ll love the simple preparation. Serve the kebabs over RICE tossed with fresh chopped parsley. Add a BABY ROMAINE SALAD and SOURDOUGH BREAD. Buy a PEACH CRISP for dessert. Serve with fat-free frozen VANILLA YOGURT.

SHOPPING LIST: lemon, olive oil, chili powder, cumin, garlic powder, dried oregano, coarse salt, shrimp, assorted fresh vegetables (such as zucchini, onions, whole mushrooms and bell pepper), rice, fresh parsley, baby romaine salad, sourdough bread, store-bought peach crisp, fat-free frozen vanilla yogurt.

THE RECIPES

CHIPOTLE CHICKEN AND CORN SKILLET (Sunday)

1 tablespoon canola oil

1 pound boneless, skinless chicken breasts, cut into 1-inch pieces

4 ears fresh corn, cut into 2-inch pieces

2 medium zucchini, sliced crosswise 1/4-inch thick

1/2 medium onion, thinly sliced

3 plum tomatoes, cut lengthwise in thin wedges

1 chipotle pepper (chopped) from a can or jar of chipotle peppers in adobo sauce, plus 1 tablespoon adobo sauce (see NOTE)

1/2 teaspoon coarse salt

In a large nonstick skillet, heat oil on medium-high. Add chicken; cook and stir about 5 minutes or until browned. Add corn, zucchini and onion. Cover and cook 6 to 8 minutes, stirring occasionally, until vegetables are softened. Stir in tomatoes, chipotle pepper and sauce, and salt. Cook 2 to 3 minutes, covered, or until corn and chicken are cooked through. Serve in shallow soup bowls. Serves 4.

NOTE: While the flavor will not be the same, 1 tablespoon chili powder stirred into 2 tablespoons ketchup can replace the chipotle peppers in adobo sauce.

Per serving: 287 calories, 29 grams protein, 9 grams fat (26 percent calories from fat), 1.3 grams saturated fat, 26 grams carbohydrate, 73 milligrams cholesterol, 492 milligrams sodium, 4 grams fiber.

Carb count: 2.

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ITALIAN VEGETABLE PASTA BAKE (Thursday)

3 cups mostaccioli pasta (or any small tube pasta)

1 (25- to 28-ounce) jar no-salt-added or regular marinara sauce

1 teaspoon dried basil

4 ounces shredded part-skim mozzarella cheese, divided

1 (8-ounce) package sliced mushrooms

1 medium yellow squash, halved lengthwise and thinly sliced

1 medium zucchini squash, halved lengthwise and thinly sliced

1 small green bell pepper, thinly sliced

Heat oven to 375 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Cook pasta according to directions; drain. In a large bowl, combine cooked pasta, pasta sauce, dried basil, 1/2 cup mozzarella, mushrooms, yellow squash, zucchini and bell pepper; mix well. Spoon into baking dish; sprinkle with remaining cheese. Bake 20 to 25 minutes or until thoroughly heated. Serves 8.

Per serving: 228 calories, 11 grams protein, 4 grams fat (15 percent calories from fat), 1.6 grams saturated fat, 38 grams carbohydrate, 9 milligrams cholesterol, 165 milligrams sodium, 3 grams fiber.

Carb count: 2 1/2.

** ** **

MEXICAN SHRIMP AND VEGETABLE KEBABS (Saturday)

Juice of one lemon

2 tablespoons olive oil

1 tablespoon chili powder

1/2 teaspoon cumin

1/2 teaspoon garlic powder

1/2 teaspoon dried oregano

1/4 teaspoon coarse salt

1 pound large shrimp, uncooked, peeled and deveined

5 cups assorted vegetables, such as zucchini (cut into 1/2-inch pieces), onions (cut into 1/2-inch wedges), whole mushrooms, bell pepper (cut into 1-inch pieces)

In a medium bowl, combine lemon juice, olive oil, chili powder, cumin, garlic powder, oregano and salt; mix well. Add shrimp to marinade, toss to coat, cover and refrigerate 15 minutes. Thread 4 metal skewers alternately with shrimp and vegetables. Broil or grill 7 to 8 minutes, turning frequently, or until the shrimp are cooked and vegetables are tender. Serves 4.

Per serving: 181 calories, 18 grams protein, 9 grams fat (42 percent calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 143 milligrams cholesterol, 415 milligrams sodium, 2 grams fiber.

Carb count: 1/2.