Seven-day menu planner


Shopping List


Turkey breast to bake, homemade or store-bought gravy, cooking spray, Yukon gold and sweet potatoes to mash, 1 percent milk, 1/3 less-fat cream cheese, butter, green onions, coarse salt, pepper, dried thyme, egg, fresh asparagus, sherry vinegar, Dijon mustard, honey, extra-virgin olive oil, dinner rolls, homemade or store-bought blueberry cobbler.


Olive oil, sliced fresh crimini mushrooms, onion, fat-free chicken broth, frozen shoepeg white corn, canned condensed less-fat, less-sodium cream of chicken soup, orzo pasta, dried basil, dried oregano, coarse salt, pepper, 1 percent milk, flour, fresh spinach, crackers, light whipped cream.


Whole-grain bread (for sandwiches), fresh carrots, orange marmalade, plums.


Rotini, butter, fresh asparagus, fresh zucchini, garlic, whole milk, lemon, coarse salt, pepper, salad greens, garlic bread, brownies, light whipped cream.


Marinara sauce, packaged frozen bell peppers, refrigerated, fully cooked Italian turkey meatballs, club or sandwich rolls, deli carrot salad.


Reduced-sodium taco seasoning mix, boneless, skinless chicken thighs or breast halves, cooking spray, mild salsa, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, packaged yellow rice, green beans, fat-free whole-grain flour tortillas, oranges, pure vanilla extract.


Linguine, olive oil, garlic, crushed red pepper, sea or bay scallops, grape tomatoes, freshly ground black pepper, coarse salt, fresh parsley, butter, bibb lettuce, baguettes, fresh strawberries, fat-free vanilla ice cream, light whipped cream.

Side dish


Makes 15 servings. Preparation time: 20 minutes. Cooking time: less than 1 hour.

1/2 pounds Yukon gold potatoes, peeled and cubed

1/2 pounds sweet potatoes, peeled and cubed

1/2 cups 1 percent milk, divided

4 ounces 1/3 less-fat cream cheese, divided

1 tablespoon butter, divided

2 green onions, finely chopped

1/2 teaspoons coarse salt, divided

1/4 teaspoon pepper

1/2 teaspoon dried thyme

Chopped green onions for garnish

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Cook Yukon gold and sweet potatoes in boiling water in separate pots about 20 minutes or until tender; drain. Beat Yukon gold potatoes on medium in an electric mixer until mashed. Add half the milk, half the cream cheese and half the butter; beat until smooth. Stir in onions, 1 teaspoon salt and the pepper. Spread mixture into baking dish. Repeat with sweet potatoes, adding remaining milk, cream cheese, butter, salt and thyme. Spread over Yukon gold potatoes; swirl gently with a knife. Bake 25 to 30 minutes or until thoroughly heated. Garnish with green onions. Note: This can be assembled a day ahead.

Per serving: 161 calories, 4 grams protein, 3 grams fat (15 percent calories from fat), 1.8 grams saturated fat, 30 grams carbohydrate, 9 milligrams cholesterol, 289 milligrams sodium, 4 grams fiber. Dietary exchanges: 2 starch.

Main dish


Makes 6 servings. Preparation time: 15 minutes. Cooking time: less than 10 minutes, plus linguine.

12 ounces linguine

1 tablespoon olive oil, divided

4 cloves garlic, thinly sliced

1/2 teaspoon crushed red pepper

1 pound sea or whole bay scallops, halved

1 cup grape tomatoes, halved

Freshly ground black pepper and coarse salt to taste

2 tablespoons chopped fresh parsley, plus more for garnish

1 tablespoon butter

Cook linguine according to directions; reserve 1/4 cup cooking water and drain pasta. Heat 1 teaspoon olive oil on medium-high in a large nonstick skillet. Add garlic and crushed red pepper; cook 1 minute or until garlic is golden and fragrant. Transfer to a small bowl. Heat remaining oil; add scallops. Cook 2 minutes or until scallops are opaque. Add tomatoes and cook, stirring frequently, 2 to 3 minutes; crush a few tomatoes with the back of a spoon. Season with salt and pepper. Remove from heat. To skillet, add oil/garlic/red pepper mixture, linguine, parsley, reserved cooking water and butter; toss to combine. Divide among bowls and serve immediately. Garnish with additional parsley.

Per serving: 311 calories, 17 grams protein, 6 grams fat (16 percent calories from fat), 1.8 grams saturated fat, 47 grams carbohydrate, 23 milligrams cholesterol, 322 milligrams sodium, 2 grams fiber. Dietary exchanges: 3 starch, 2 lean meat.



Makes about 12 cups. Preparation time: 10 minutes. Cooking time: less than 25 minutes.

1 teaspoon olive oil

8 ounces sliced fresh crimini mushrooms

1 medium onion, chopped

2 (14-ounce) cans fat-free chicken broth

1 (16-ounce) package frozen shoepeg white corn

2 cups cooked (leftover) turkey breast, chopped

1 (10 3/4-ounce) can condensed less-fat, less-sodium cream of chicken soup

1/2 cup orzo pasta

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon coarse salt

1/2 teaspoon pepper

1 cup 1 percent milk

2 tablespoons flour

Heat olive oil in a Dutch oven over medium-high; add mushrooms and onion and cook 5 minutes or until softened. Add broth, corn, turkey, soup, orzo, basil, oregano, salt and pepper and bring to boil. Reduce heat to low and simmer 10 minutes or until orzo is tender. Stir frequently to prevent sticking. Mix milk and flour in a small bowl; gradually stir into chowder. Stir frequently and simmer 5 minutes.

Per cup: 146 calories, 11 grams protein, 3 grams fat (18 percent calories from fat), 0.8 gram saturated fat, 19 grams carbohydrate, 20 milligrams cholesterol, 467 milligrams sodium, 2 grams fiber. Dietary exchanges: 1 1/2 starch, 1 lean meat.

Universal UClick

SUNDAY (Family)

Bake your own turkey breast today and make or buy gravy to spoon over it. Accompany the juicy bird with mashed potato bake (see recipe). Try chilled asparagus salad with sherry vinaigrette. Fill a bowl with water and ice. Hard-cook 1 egg and mince; set aside. Cut 1 inch from bottoms of 1 pound thin asparagus and peel the lower 2 inches. In a large skillet or saucepan wide enough to hold asparagus, bring 6 cups water to boil; add 1 teaspoon coarse salt. Add asparagus; cook 2 minutes, adjusting heat if necessary. Drain; immediately transfer asparagus to ice bath to chill. Drain well; blot thoroughly with paper towels. In a large bowl, whisk together 1 1/2 tablespoons sherry vinegar, 2 teaspoons Dijon mustard, 1/8 teaspoon honey and 1 tablespoon minced green onion. Whisking constantly, drizzle in 1 1/2 tablespoons extra-virgin olive oil until thoroughly combined. Season with coarse salt and freshly ground black pepper. Toss the asparagus with the vinaigrette and arrange on platter. Chill 30 minutes to allow asparagus to absorb vinaigrette. Garnish with the minced egg. (Adapted from “The Flexitarian Table,” Peter Berley; Houghton Mifflin Harcourt, 2007.) Add dinner rolls. For dessert, buy or make a blueberry cobbler. Plan ahead: Save enough turkey and cobbler for Monday. Save enough turkey, gravy and potatoes for Tuesday.

MONDAY (Heat and Eat)

Use your leftovers for turkey corn chowder (see recipe). Add a spinach salad and crackers. Top the leftover cobbler with light whipped cream for a quick dessert. Plan ahead: Prepare the turkey chowder the day before to allow the flavors to blend.

TUESDAY (Budget)

Save some money and make open-face hot turkey sandwiches (use whole-grain bread) with the leftover turkey and gravy. On the side, heat the leftover potatoes and serve them alongside steamed fresh carrots tossed with a little orange marmalade. For dessert, plums are easy.

WEDNESDAY (Meatless)

You’ll enjoy the light flavor of pasta with lemon cream sauce. Cook 8 ounces rotini pasta according to directions; drain. Meanwhile, melt 1 teaspoon butter in a large nonstick skillet over medium heat. Add 2 cups fresh asparagus cut into 1-inch pieces, 1 medium chopped zucchini and 2 cloves minced garlic. Cook, stirring frequently, 6 to 8 minutes or until softened. Remove with slotted spoon and add to pasta. In a small saucepan, combine 1/2 cup whole milk and 2 teaspoons finely grated lemon peel; boil 2 to 3 minutes to reduce to about 1/3 cup. Pour sauce over pasta; toss to coat. Season with coarse salt and pepper to taste. Serve immediately with mixed greens and garlic bread. For dessert, top brownies with light whipped cream. Plan ahead: Save enough brownies for Thursday.

THURSDAY (Express)

Make it quick tonight with meatball and pepper subs. In a large pan, combine 2 cups marinara sauce with 1 (16-ounce) package frozen bell peppers and bring to boil. Add 1 (12-ounce) package refrigerated, fully cooked Italian turkey meatballs. Cover; simmer 3 to 4 minutes to heat through. Spoon into toasted split club (or sandwich) rolls. Serve with deli carrot salad. Serve the leftover brownies for dessert.


Treat the children (and adults) to salsa chicken. Heat oven to 375 degrees. Divide and sprinkle 4 teaspoons reduced-sodium taco seasoning mix on both sides of 6 boneless, skinless chicken thighs or breast halves. Place chicken in a 7-by-12-inch baking dish coated with cooking spray. Pour 1 cup mild salsa over chicken. Bake 25 to 30 minutes, or until internal temperature of chicken registers 165 degrees. Sprinkle chicken with 1 cup shredded 50 percent reduced-fat cheddar cheese; continue baking 3 to 5 minutes or until cheese melts. Garnish with reduced-fat sour cream. Serve with packaged yellow rice, green beans and fat-free whole-grain flour tortillas. For dessert, toss sliced oranges with a little pure vanilla extract.

SATURDAY (Easy Entertaining)

Invite your guests for linguine with sea scallops and grape tomatoes (see recipe). Serve with a bibb lettuce salad and baguettes. What dessert could be better than fresh sliced strawberries over fat-free vanilla ice cream, topped with light whipped cream?

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at Read Susan’s blog:

Read more Food stories from the Miami Herald

Miami Herald

Join the

The Miami Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

The Miami Herald uses Facebook's commenting system. You need to log in with a Facebook account in order to comment. If you have questions about commenting with your Facebook account, click here.

Have a news tip? You can send it anonymously. Click here to send us your tip - or - consider joining the Public Insight Network and become a source for The Miami Herald and el Nuevo Herald.

Hide Comments

This affects comments on all stories.

Cancel OK

  • Marketplace

Today's Circulars

  • Quick Job Search

Enter Keyword(s) Enter City Select a State Select a Category