Seven-Day Menu Planner

PLAN AHEAD: Save enough beef, beans and coconut for Monday.

5/ 6 -- Heat-and-Eat Monday

Slice and heat the leftover beef and make TEX-MEX WRAPS. Put the beef on warm corn tortillas along with sliced avocado, shredded lettuce and reduced-fat sour cream; roll and eat. On the side, add leftover CHILI BEANS, topped with chopped onions. Buy VANILLA CUPCAKES for dessert and sprinkle with leftover coconut.

5/ 7 -- Budget Tuesday

Stretch the food dollar with FUSILLI WITH LENTILS, SAUSAGE AND TOMATOES (see recipe). Serve with a LETTUCE WEDGE and CRUSTY BREAD. PEARS are good for dessert.

5/ 8 -- Meatless Wednesday

Make STUFFED POTATOES for dinner and skip meat. Bake large potatoes, slash the tops, squeeze ends, and top the potatoes with a heated mixture of 1 cup drained salsa, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (11-ounce) can rinsed Mexicorn. Add a dollop of plain Greek yogurt. Serve with a packaged CAESAR SALAD and WHOLE-GRAIN ROLLS. Scoop fat-free STRAWBERRY ICE CREAM for dessert.

5/ 9 -- Express Thursday

Make it quick tonight with this TURKEY REUBEN LOAF. Heat oven to 425 degrees. Spread bottom half of a split loaf of Italian bread with reduced-fat Russian dressing. Top with refrigerated rinsed and drained sauerkraut, deli sliced turkey and sliced Swiss cheese. Replace top, wrap in foil and bake 30 minutes. Cut into slices and serve with DILL PICKLES and BAKED POTATO CHIPS. PLUMS are a light dessert.

5/ 10 -- Kids Friday

Surprise the kids with SPAGHETTI SUNDAES tonight. Cook 8 ounces spaghetti according to directions; drain. Fill 4 ice cream sundae glasses half full with the spaghetti. Divide 2 cups heated marinara sauce and pour over the spaghetti. Top with 1 or 2 frozen, thawed and heated meatballs and freshly grated parmesan cheese. Add a CHOPPED LETTUCE SALAD. Pop RED AND GREEN GRAPES into your mouth for dessert.

5/ 11 -- Easy Entertaining Saturday

“Yum yum,” said our guests, and yours will too when you serve them MEDITERRANEAN FLOUNDER (see recipe). Serve with ORZO tossed with freshly grated parmesan cheese and chopped parsley. Add FRESH BROCCOLI and BAGUETTES.

For dessert, make MIXED FRUIT CREPES. Heat oven to 400 degrees. In a large bowl, mash 3 ripe bananas with 2 tablespoons half-and-half and 1 tablespoon sugar. Cover the surface of 1 package (10 total) crepes with the mixture. Drain 1 (14 1/2-ounce) can peaches and 1 (14 1/2-ounce) can pears. Cut the fruits into small pieces and lay over the banana mixture. Roll or fold the crepes and place on a baking dish coated with cooking spray. Dot tops with butter and bake 15 minutes. Divide among serving plates and garnish with a dollop of light whipped cream.

TIP: Look for packaged crepes in the produce section.

SMOKY CHIPOTLE POT ROAST (Sunday)

Makes 8 servings

Preparation time: 15 minutes

Cooking time: about 2 hours and 20 minutes to 3 hours and 20 minutes

1 1/2 teaspoons chipotle chili powder

1 tablespoon canola oil

1 (2- to 2 1/2-pound) beef chuck shoulder, arm or blade pot roast

1 (14 1/2-ounce) can undrained diced tomatoes with green chiles

Press chili powder evenly onto all surfaces of beef. Heat oil in a Dutch oven on medium until hot. Place beef in Dutch oven; brown evenly, about 10 minutes; discard drippings. Add tomatoes; bring to boil. Reduce heat to low; cover tightly and simmer 2 to 3 hours or until roast is fork-tender. Remove roast; keep warm. Skim fat from cooking liquid. Return any liquid to Dutch oven; bring to boil. Cook 8 to 10 minutes or until sauce is reduced to 2 cups. Carve roast into thin slices; top with sauce. Serve with cornbread muffins.

Per serving: 188 calories, 24 grams protein, 9 grams fat (44 percent calories from fat), 2.5 grams saturated fat, 2 grams carbohydrate, 65 milligrams cholesterol, 280 milligrams sodium, 1 gram fiber.

FUSILLI WITH LENTILS, SAUSAGE AND TOMATOES (Tuesday)

Makes 6 servings

Preparation time: about 10 minutes

Cooking time: about 15 minutes, plus pasta

12 ounces fusilli pasta

1 teaspoon olive oil

4 ounces hot Italian turkey or other sausage, casings removed

1 (19-ounce) can lentil soup

1 (14 1/2-ounce) can stewed tomatoes, Italian-style, slightly drained

1/4 cup flatleaf parsley, chopped

Coarse salt and freshly ground black pepper

Cook pasta according to directions, but without using oil; drain and transfer to a large bowl. Meanwhile, in a large nonstick skillet over medium, heat oil. Add sausage and cook, breaking up clumps, 3 to 5 minutes or until browned. Add lentil soup and tomatoes and bring to a simmer. Cook 6 to 10 minutes or until heated through and slightly reduced, stirring occasionally. Stir in parsley and season with salt and pepper. Add mixture to pasta; toss and serve immediately.

Per serving: 188 calories, 24 grams protein, 9 grams fat (44 percent calories from fat), 2.5 grams saturated fat, 2 grams carbohydrate, 65 milligrams cholesterol, 280 milligrams sodium, 1 gram fiber.

MEDITERRANEAN FLOUNDER (Saturday)

Makes 4 servings

Preparation time: less than 15 minutes

Cooking time: 25 minutes

4 flounder fillets (about 1 pound)

1 small onion, thinly sliced

1 (14 1/2-ounce) can diced tomatoes with basil, garlic and oregano, undrained

1/3 cup black olives, sliced

1/2 teaspoon dried basil

1/2 cup crumbled garlic-and-herb feta cheese

Heat oven to 425 degrees. In a 9-by-13-inch baking dish coated with cooking spray, layer flounder, then onion. Spoon tomatoes and olives evenly over flounder; sprinkle with basil and cheese. Bake, uncovered, 25 minutes or until fish is opaque throughout.

Per serving: 174 calories, 17 grams protein, 7 grams fat (34 percent calories from fat), 2.6 grams saturated fat, 12 grams carbohydrate, 56 milligrams cholesterol, 983 milligrams sodium, 2 grams fiber.