7-day menu planner

 

Shopping list

Sunday

Flour, coarse salt, black pepper, lamb rib chops, packaged onion soup mix, red bell pepper, sliced fresh mushrooms, mild salsa, Worcestershire sauce, couscous, cucumbers, fat-free plain yogurt, fresh mint, flatbread, fat-free sugar-free instant chocolate pudding mix, 1 percent milk, ready-to-serve graham cracker pie crust, frozen fat-free whipped topping.

Monday

Cube steaks, egg, milk, dry bread crumbs, canola oil, frozen curly fries, green beans, whole-grain rolls.

Tuesday

Butter, onion, red potatoes, garlic, 2 percent milk, shredded Monterey Jack cheese, canned chicken breast, cream-style corn, canned chopped green chiles, hot sauce, coarse salt, cumin, cilantro, baby spinach, red onion, sesame bread sticks, chunky applesauce.

Wednesday

Arrowroot, brown rice, romaine, sourdough rolls, tropical fruit.

Thursday

Canola oil, onion, rice, package sloppy Joe seasoning mix, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, reduced-fat sour cream, cilantro, red-tip lettuce, cornbread mix, ice cream sandwiches.

Friday

Lean ground beef, 30 percent less-sodium taco seasoning mix, canned reduced-sodium pinto beans, canned no-salt-added tomato sauce, canned no-salt-added whole kernel corn, 50 percent reduced-fat cheddar cheese, tortilla chips, reduced-fat sour cream, lettuce, tomatoes, peaches, peanut butter cookies.

Saturday

Tilapia fillets, fresh ginger, reduced-sodium soy sauce, dark sesame oil, green onions, pepper, jasmine rice, sugar snap peas, Boston lettuce, crusty bread, cheesecake, any berries.


MAIN DISH

BAKED LAMB CHOPS (Sunday)

Makes 9 servings

Preparation time: 15 minutes

Cooking time: 45 minutes

1 tablespoon flour

1/2 teaspoon coarse salt

1/4 teaspoon black pepper

18 (2- to 3-ounce) lamb rib chops

1 (1-ounce) package onion soup mix

1 medium red bell pepper, cut into strips

8 ounces sliced fresh mushrooms

1 cup mild salsa

1 tablespoon Worcestershire sauce

Heat oven to 375 degrees. Combine flour, salt and pepper. Tear a 28-by-18-inch piece of heavy-duty foil and place in a 9-by-13-inch baking dish. Place chops in dish in a single layer and sprinkle evenly with flour mixture. Top with soup mix, bell pepper, mushrooms, salsa and Worcestershire sauce. Double-fold top and ends of foil, leaving enough room for air circulation. Bake 45 minutes. Open packet away from your face. Serve immediately.

Per serving: 177 calories, 21 grams protein, 7 grams fat (36 percent calories from fat), 2.5 grams saturated fat, 6 grams carbohydrate, 64 milligrams cholesterol, 477 milligrams sodium, 1 gram fiber.


MAIN DISH

CHICKEN-CORN CHOWDER OLE (Tuesday)

Makes about 9 1/2 cups

Preparation time: 15 minutes

Cooking time: less than 25 minutes

1 teaspoon butter

1 small onion, chopped

2 pounds red potatoes, cut into 1/2-inch dice

2 cloves garlic, minced

2 cups 2 percent milk

1 cup shredded Monterey Jack cheese

2 (10- to 12-ounce) cans chicken breast with liquid

2 (14 3/4-ounce) cans cream-style corn

1 (4-ounce) can chopped green chiles with liquid

1/2 teaspoon hot sauce

1/4 teaspoon coarse salt

1 teaspoon cumin

2 tablespoons chopped fresh cilantro

Combine butter, onion, potatoes and garlic; cover and microwave on high (100 percent power) 6 minutes or until softened. Spoon into a Dutch oven and add milk, cheese, chicken with liquid, corn, chiles with liquid, hot sauce, salt and cumin; cook on low, stirring often, 15 minutes. Stir in cilantro and serve immediately.

Per cup: 274 calories, 21 grams protein, 7 grams fat (22 percent calories from fat), 3 grams saturated fat, 34 grams carbohydrate, 42 milligrams cholesterol, 513 milligrams sodium, 4 grams fiber.


MAIN DISH

BAKED GINGER TILAPIA (Saturday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: 10 to 12 minutes

4 (5- to 6-ounce) tilapia fillets

1 tablespoon minced fresh ginger

1/4 cup reduced-sodium soy sauce

2 tablespoons dark sesame oil

1 bunch green onions, sliced

1/4 teaspoon pepper

Heat oven to 425 degrees. Place each fillet in center of a 12-by-5-inch piece of heavy-duty foil. Mix together the ginger, soy sauce, oil, green onions and pepper. Divide and spoon over each fillet. Double-fold top and sides, leaving enough space for air circulation. Place packets on a baking sheet in a single layer. Bake 10 to 12 minutes or until packet is puffed and fish is opaque throughout. Open away from your face. Place fish on individual plates.

Per serving: 228 calories, 30 grams protein, 9 grams fat (37 percent calories from fat), 1.8 grams saturated fat, 6 grams carbohydrate, 71 milligrams cholesterol, 474 milligrams sodium, 2 grams fiber.


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SUNDAY

(Family)

Treat the family to baked lamb chops (see recipe). Serve the savory chops with couscous. Alongside, serve cucumbers with mint sauce. Peel, halve, seed and slice cucumbers, flavor them with fat-free plain yogurt and chopped fresh mint. Add flatbread.

For dessert, make a simple chocolate pie by spooning fat-free, sugar-free instant chocolate pudding (made with 1 percent milk) into a ready-to-serve graham cracker pie crust. Top with frozen fat-free whipped topping (thawed). Refrigerate until ready to serve.

Plan ahead: Save enough pie for Monday.

MONDAY

(Express)

How about steak tonight? Cube steaks, that is. Whisk together 1 egg and 3 tablespoons milk. Dip steaks into egg mixture and then into dry bread crumbs to coat. In a nonstick skillet, cook on medium in 2 teaspoons hot canola oil 3 minutes per side or until browned. (Drain on paper towels.) Serve with curly fries (frozen), green beans and whole-grain rolls. Slice the leftover pie for dessert.

TUESDAY

(Budget)

Save some pennies with chicken-corn chowder ole (see recipe). Serve the hearty soup with a baby spinach salad garnished with thinly sliced red onion rings. Add sesame bread sticks. Chunky applesauce is an easy dessert.

Plan ahead: Save enough chowder for Wednesday.

WEDNESDAY

(Heat and Eat)

Heat and thicken the leftover chowder by mixing together a little water and arrowroot and stirring it into the chowder. Serve it over brown rice for an easy meal. Add a romaine salad and sourdough rolls. For dessert, tropical fruit is good.

THURSDAY

(Meatless)

Forget about meat and enjoy black beans supreme tonight. Heat 1 tablespoon canola oil in a Dutch oven on medium-high. Add 1 medium chopped onion and cook 8 minutes or until softened. Add 1 cup rice and 2 cups water and bring to a boil. Reduce heat to low and simmer 20 minutes. Add 1 (1.31-ounce) package sloppy Joe seasoning mix (or similar size), 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (14 1/2-ounce) can no-salt-added diced tomatoes; mix well. Cook on medium 5 minutes or until heated through. Garnish with reduced-fat sour cream and chopped cilantro.

Serve with red-tip lettuce salad and cornbread (from a mix). Buy ice cream sandwiches for dessert.

FRIDAY

(Kids)

Impress the kids with taco casserole tonight. Heat oven to 400 degrees. Heat a large nonstick skillet on medium. Add 1 pound lean ground beef and cook 6 minutes or until no longer pink; drain. Stir in 1 (1.5-ounce) package 30 percent less-sodium taco seasoning mix, 2 (16-ounce) cans rinsed reduced-sodium pinto beans, 2 (8-ounce) cans no-salt-added tomato sauce, and 1 (11-ounce) can rinsed no-salt-added whole kernel corn. Bring to boil. Reduce heat to low; simmer 5 minutes.

Spoon into a 2-quart baking dish. Sprinkle with 1 cup 50 percent reduced-fat shredded cheddar cheese and 1 cup crushed tortilla chips. Bake 5 to 10 minutes or until hot and cheese is melted. Garnish with reduced-fat sour cream, shredded lettuce and chopped tomatoes.

For dessert, peaches and peanut butter cookies are kid-proof.

SATURDAY

(Easy Entertaining)

Our guests wanted seconds of the baked ginger tilapia (see recipe), and so did we. Serve the fish with packaged jasmine rice and sugar snap peas. Add a Boston lettuce salad and crusty bread. Cheesecake topped with any berries is a stress-free dessert.

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