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!


The family will welcome SPICED PORK CHOPS WITH FRUITED RICE. In a small bowl, combine 3/4 teaspoon cumin, 3/4 teaspoon coriander, 1/8 teaspoon cinnamon and 1/8 teaspoon cayenne pepper; rub mixture onto both sides of 4 well-trimmed boneless pork chops (about 5 ounces each and 3/4-inch thick). Heat 2 teaspoons canola oil in a large nonstick skillet on medium-high; cook chops 5 to 7 minutes, turning once.

Meanwhile, prepare 1 cup long-grain rice according to directions, adding 1/4 cup raisins and 1/4 cup dried apricots (chopped) to cooking water. Serve chops on top of rice mixture.

Serve the savory combo with frozen petite GREEN PEAS and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS.

For dessert, make BUTTERSCOTCH PARFAITS. Layer instant vanilla and butterscotch puddings (made with 1 percent milk) in tall dessert glasses. Top with fat-free whipped cream.

PLAN AHEAD: Make enough parfaits for Monday.

TIP: If time permits, prepare Monday's pasta sauce today.

With so much flavor in FARFALLE WITH PEPPERS, ARTICHOKES AND CAPERS IN WHITE WINE SAUCE (see recipe), you'll forget its low cost. Serve with a LETTUCE WEDGE and GARLIC BREAD. Leftover PARFAITS are a good dessert.
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Meatless TUESDAY
You won't miss meat when you have ROASTED VEGETABLE COUSCOUS (see recipe) for dinner. Use some of your garden CUCUMBERS (sliced in vinegar) on the side, along with CRUSTY ROLLS. For dessert, juicy CANTALOUPE WEDGES are perfect.

PLAN AHEAD: Save enough vegetable couscous for Wednesday.
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Heat and Eat WEDNESDAY
Make STUFFED PITAS with the heated leftover couscous stuffed into whole-grain pita bread. If you'd like, stir canned (drained) chicken breast (or other cooked chicken) into the couscous before heating. Add deli COLESLAW on the side. Slice WATERMELON for dessert.

For a quick meal, spoon deli CHICKEN SALAD on a platter covered with a packaged GREEN SALAD and top with roasted slivered almonds. Add WHOLE-GRAIN BREAD. For dessert, FRESH CHERRIES couldn't be better.

No need to make the kids stand on their heads for UPSIDE-DOWN PIZZA. Heat oven to 400 degrees. In a large nonstick skillet, cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain well. Stir in 1 (15-ounce) can Italian-style tomato sauce; heat through. Transfer mixture to a shallow 2-quart baking dish. Sprinkle with 1 cup shredded reduced-fat mozzarella cheese. Flatten the biscuits from a 10-ounce (10 each) package reduced-fat or regular refrigerated biscuits and place on top of cheese. Bake 15 minutes or until biscuits are golden.

Serve with CELERY STICKS. For dessert, slurp fat-free STRAWBERRY ICE CREAM.

Entertaining SATURDAY
Invite friends, fire up the grill, and prepare your GRILLED TUNA STEAKS and GRILLED ZUCCHINI (thick slices, cut on the diagonal). Brush tuna and zucchini with balsamic vinaigrette dressing before grilling. Serve with delicious RED, WHITE AND BLUE POTATO SALAD (see recipe) and SOURDOUGH BREAD. Make or buy a BLUEBERRY PIE for dessert.

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

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