Seven-Day Menu Planner

Remove steak; discard marinade in bag. Heat grill to medium. Brush red, yellow or green bell peppers (cut in quarters) with reserved marinade. Grill steak 17 to 21 minutes for medium-rare to medium doneness. (For top round steak, grill 16 to 18 minutes for medium-rare.) Turn occasionally. Grill peppers 12 to 15 minutes or until tender; turn occasionally. Brush with marinade as desired, but not during last 5 minutes; discard marinade. Carve steak across grain into thin slices; serve immediately with peppers.

While the steak cooks, prepare YELLOW RICE from a packaged mix. Heat canned reduced-sodium BLACK BEANS and top with salsa. Add CRUSTY BREAD. Make dessert light with ANGEL FOOD CAKE topped with fresh SLICED STRAWBERRIES and garnished with light whipped cream.

PLAN AHEAD: Marinate steak the day before if desired. Save enough steak and strawberries for Monday and enough cake for Tuesday.

5/ 5

Heat-and-Eat Monday

Make a STEAK SALAD using a packaged green salad mix. In a serving bowl, toss crumbled blue cheese, croutons, tomato wedges and sliced red onion with the greens. Toss with red wine vinaigrette. “Fan” thin slices of leftover steak on top. If you want more food, heat your favorite deli SOUP. Add WHOLE-GRAIN ROLLS. For dessert, spoon leftover STRAWBERRIES over fat-free VANILLA ICE CREAM.

PLAN AHEAD: Save enough ice cream for Wednesday and Saturday.

5/ 6

Express Tuesday

Try quick REUBEN QUESADILLAS for a new take on the classic sandwich. Layer thinly sliced deli corned beef, some rinsed and drained refrigerated sauerkraut, a drizzle of reduced-fat Thousand Island dressing and shredded reduced-fat Swiss cheese on a large fat-free flour tortilla. Top with second tortilla. Cook in a nonstick skillet coated with cooking spray over medium heat until the first side is lightly browned. Carefully turn and brown on other side to melt cheese. Cut into wedges before serving.

Buy GERMAN POTATO SALAD from the deli and add DILL PICKLES. Top leftover CAKE with PEACHES for dessert.

5/ 7

Kids Wednesday

We acted like kids scarfing up this RANCH CHICKEN. Heat oven to 400 degrees. Dip boneless, skinless chicken breasts (cut into strips) into bottled light creamy ranch dressing and then in dry bread crumbs. Place chicken in a single layer in a baking dish coated with cooking spray and bake 10 to 15 minutes or until chicken is 165 degrees.

Serve with STEAK FRIES (frozen) and GREEN BEANS. Add SOFT ROLLS. For dessert, who could resist a WAFFLE SUNDAE? Top toasted waffles (such as Eggo) with leftover ice cream. Drizzle with fat-free chocolate syrup and decorate with maraschino cherries and candy sprinkles.

5/ 8

Meatless Thursday

This refreshing ORZO SALAD WITH CHICKPEAS (see recipe) will remind you of summertime. Add a CHOPPED ROMAINE AND FRESH MINT SALAD and BREAD STICKS on the side. For dessert, make instant CHOCOLATE PUDDING with 1 percent milk and top with crumbled chocolate sandwich cookies (such as Oreos or another brand).

5/ 9

Budget Friday

We gave this low-cost, always-popular COBB SALAD thumbs up (see recipe). Add WHOLE-GRAIN ROLLS. For dessert, fresh PINEAPPLE CHUNKS are easy.

5/ 10

Easy Entertaining Saturday

There were no leftovers of BROILED SALMON (see recipe) when we served it to our guests. The savory flavor goes well with ROASTED RED POTATOES. Add frozen tiny GREEN PEAS WITH FRESH SLICED MUSHROOMS and a BOSTON LETTUCE SALAD. For dessert, CANTALOUPE WITH ICE CREAM AND BLUEBERRIES is a fine finish. Place cantaloupe quarters in bowls. Fill with scoops of leftover ice cream and shower with fresh blueberries.

THE RECIPES

ORZO SALAD WITH CHICKPEAS (Thursday)

Makes 4 servings

Preparation time: about 20 minutes

Cooking time: for the orzo pasta

INGREDIENTS

1 cup orzo pasta

1/2 cup green onions, thinly sliced

1/2 cup reduced-fat crumbled feta cheese

1/4 cup fresh dill, chopped

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

3 tablespoons fresh lemon juice

1 1/2 tablespoons extra-virgin olive oil

1 tablespoon cold water

1/2 teaspoon coarse salt

1/2 teaspoon minced garlic

Cook pasta according to directions; drain and rinse in cold water. In a large bowl, combine cooked pasta, green onions, cheese, dill and chickpeas, tossing gently to combine. In a small bowl, whisk juice, oil, water, salt and garlic. Drizzle over pasta mixture; toss to coat.

Per serving: 327 calories, 13 grams protein, 9 grams fat (25 percent calories from fat), 2.1 grams saturated fat, 48 grams carbohydrate, 7 milligrams cholesterol, 733 milligrams sodium, 5 grams fiber.

Dietary exchanges: 3 starch, 1 lean meat, 1/2 fat.

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COBB SALAD (Friday)

Makes 4 servings

Preparation time: 20 minutes

INGREDIENTS

For the dressing:

2 tablespoons red wine vinegar

3 tablespoons extra-virgin olive oil

1/4 teaspoon coarse salt

1/4 teaspoon freshly ground black pepper

1/2 teaspoon sugar

1 teaspoon Dijon mustard

For the salad:

4 cups salad greens (about 8 ounces)

1/4 cup mixed fresh herbs (such as basil, parsley, mint and chives), stems removed and coarsely chopped

1 ripe avocado, sliced

4 hard cooked eggs, peeled and quartered

8 ounces sliced low-sodium deli turkey (such as Boar’s Head), cut into long strips

2 medium tomatoes, cut into wedges

4 slices crisp bacon, cooked and crumbled

1/4 cup crumbled blue cheese

In a small bowl, whisk together all dressing ingredients. In large bowl, toss the greens with the herbs. Toss with 2 tablespoons of the dressing. Place the greens on a serving platter. On top of the greens, place the avocado, eggs, turkey and tomatoes in a circular pattern. Sprinkle with bacon and cheese. Drizzle remaining dressing over all. (Adapted from “The Farmstead Egg Guide and Cookbook,” Terry Golson; Houghton Mifflin Harcourt, 2014.)

Per serving: 401 calories, 26 grams protein, 29 grams fat (65 percent calories from fat), 6.8 grams saturated fat, 10 grams carbohydrate, 231 milligrams cholesterol, 886 milligrams sodium, 6 grams fiber.

Dietary exchanges: 2 vegetable, 3 lean meat, 4 fat.

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BROILED SALMON (Saturday)

Makes 4 servings

Preparation time: 5 minutes

Cooking time: less than 15 minutes; marinating time: 20 minutes

INGREDIENTS

1/4 cup Dijon mustard

1/4 cup maple syrup

1 1/2 tablespoons balsamic vinegar

1/2 teaspoon coarse salt

1/4 teaspoon pepper

4 (4- to 6-ounce) salmon fillets (about 1-inch thick)

Combine mustard, syrup, vinegar, salt and pepper in a small bowl; mix well. Pour into a shallow glass dish. Add salmon; turn to coat. Cover and marinate in refrigerator 20 minutes; drain.

Heat broiler. Remove salmon; save marinade. Place salmon (skin-side down) on a broiler pan coated with cooking spray. Cook 5 to 6 minutes (according to thickness) and turn. Remove skin and discard. Brush salmon with marinade. Continue broiling 4 to 6 minutes or until fish flakes easily when tested with a fork. Baste occasionally with marinade. Discard marinade; serve immediately.

Per serving: 167 calories, 25 grams protein, 6 grams fat (34 percent calories from fat), 0.9 gram saturated fat, 2 grams carbohydrate, 53 milligrams cholesterol, 634 milligrams sodium, no fiber.

Dietary Exchanges: 3 lean meat.