7-day Menu Planner
Plan your meals a week at a time or pick and choose your favorites. Each meal comes with a handy shopping list. Bon Appetite!

Family SUNDAY

These MEDITERRANEAN BEEF KEBABS (see recipe) make a delicious family meal. Serve the kebabs over SPAGHETTI. Add STEAMED FRESH ZUCCHINI on the side, along with this WILTED SPINACH SALAD. Toss torn spinach, yellow bell pepper strips and cucumber slices with warmed balsamic vinaigrette. Add ITALIAN BREAD STICKS.

For dessert, make AMBROSIA. Layer sliced fresh strawberries, orange sections, fresh pineapple chunks and sweetened flaked coconut in a glass serving bowl. Repeat layers once or twice, sprinkling with sugar if needed.



PLAN AHEAD: Save 2 kebabs for Monday.
Check out the recipe for this day!


Heat and Eat MONDAY
Make BARBECUE BEEF SANDWICHES with the leftover kebabs. Chop the kebabs; mix them with any barbecue sauce and heat. Pile mixture onto toasted whole-grain buns and top with deli COLESLAW. Add DILL PICKLES and munch on BAKED POTATO CHIPS. FRESH PEACHES are dessert.



PLAN AHEAD: Buy enough coleslaw for Thursday.


Meatless TUESDAY
Quick and with no meat, this BROCCOLI AND BEAN LINGUINE (see recipe) gets to the table in a hurry. Add a MIXED GREENS SALAD and GARLIC BREAD on the side. For dessert, make CHOCOLATE PUDDING with 1 percent milk.
Check out the recipe for this day!

Budget WEDNESDAY
Keep an eye on the budget tonight by serving BAKED POTATOES topped with canned low-fat turkey chili. Serve with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Bite into fresh PLUMS for dessert.

Express THURSDAY
Make it quick and cool tonight with DIJON CHICKEN SALAD SANDWICHES. Stir 1 teaspoon Dijon mustard into 2 cups deli chicken salad. Spread the mixture on whole-grain bread and top with leaf lettuce. Mix chopped red bell pepper into leftover deli COLESLAW to serve on the side. Pop RED AND GREEN GRAPES into your mouth for dessert.

Kids' FRIDAY
The kids will be singing "get along little doggie" when you prepare COWBOY BAKED BEANS AND SAUSAGE for dinner. Heat a large nonstick skillet over medium until hot. Add 8 ounces reduced-fat smoked sausage or hot dogs (cut into 1/2-inch slices); cook and stir 3 minutes or until browned. Spoon into a bowl. To skillet, add 3/4 cup barbecue sauce, 2 tablespoons pancake syrup, 2 tablespoons water and 1 tablespoon cider vinegar; bring to boil. Stir in 1 (15-ounce) can rinsed reduced-sodium red kidney beans, 1 (15-ounce) can rinsed reduced-sodium pinto beans and 1 (15-ounce) can rinsed reduced-sodium black beans. Cover and heat on medium for 15 minutes, stirring often before serving with sausage. Add CARROT STICKS.

Gather 'round the campfire for GIMME MORE S'MORES. Spread 6 graham cracker squares with 12 teaspoons marshmallow cream and top with 6 tablespoons chopped grapes. Spread 6 more crackers with 6 teaspoons peanut butter; place on grapes, peanut butter-side down. Nibble on!


Entertaining SATURDAY
Invite guests for ROAST FISH AND FRESH TOMATOES (see recipe). Serve over RICE, along with GREEN BEANS and a ROMAINE SALAD. Add BAGUETTES. Make HONEY-BERRY CREPES for dessert. Fill crepes with any chopped fresh berries. Roll; top with vanilla yogurt and drizzle with honey.

TIP: Look for the crepes (such as Melissa's or Frieda's) in the produce department.


Check out the recipe for this day!


Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. E-mail Susan at susan@7daymenu.com.

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