Seven-day menu planner: Start the week with honey-roasted pork


Plan your meals a week at a time or pick and choose your favorites. Each meal comes with a shopping list.

Shopping List


Boneless pork loin roast, cooking spray, honey, Dijon mustard, whole black peppercorns, dried thyme, coarse salt, canola oil, onion, sliced fresh mushrooms, brown rice, fat-free chicken broth, red apple, pecans, poultry seasoning, fresh green beans, sourdough bread, fresh raspberries, light whipped cream.


Tomato, banana peppers, canned sliced black olives, hot dogs, whole-grain hot dog buns, mustard, corn-on-the-cob, fresh baby carrots, watermelon.


Canned reduced-sodium black beans, canned reduced-sodium pinto beans, canned reduced-sodium red kidney beans, canned reduced-sodium small red beans, canned no-salt-added tomato sauce, bacon, canned chopped green chiles, onion, cumin, 50 percent reduced-fat cheddar cheese, baked corn chips, rice, deli coleslaw, cornbread mix, fresh peaches.


Taco shells, salsa, fat-free vanilla ice cream, cantaloupe.


Any pizza, romaine, sliced olives, carrots, green onions, tomatoes, light vinaigrette, coarse salt, pepper, dragon fruit, almond cookies.


Portobello mushrooms, olive oil, coarse salt, pepper, whole-grain hamburger buns, lettuce, tomatoes, roasted red peppers, low-fat mayonnaise, frozen sweet potato fries, nectarines.


U-10-size shrimp, extra-virgin olive oil, garlic, flatleaf parsley, orange, coarse salt, freshly ground black pepper, green bell pepper, rosemary, red potatoes, broccoli, Boston lettuce, crusty rolls, chocolate-hazelnut spread (such as Nutella), sugar, instant coffee granules.

Side dish


Makes 8 servings. Preparation time: about 10 minutes. Cooking time: about 30 minutes, plus rice; standing time: 5 minutes.

1 teaspoon canola oil

1 cup onion, chopped

1 cup fresh mushrooms, sliced

3 cups brown rice, cooked

1/4 cup fat-free chicken broth

1 small red apple, cored and chopped

3 tablespoons chopped pecans

1 teaspoon poultry seasoning

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium-high. Add onion and mushrooms and cook 3 minutes or until onion is golden. To a 3-quart baking dish coated with cooking spray, add onion mixture, cooked rice, broth, apple, pecans and poultry seasoning; mix well. Cover and bake 30 minutes or until hot. Remove from oven, let stand 5 minutes and fluff with fork.

Per serving: 125 calories, 3 g protein, 3 g fat (23 percent calories from fat), 0.4 g saturated fat, 22 g carbohydrate, no cholesterol, 32 mg sodium, 3 grams fiber. Carb choices: 1 1/2.



Makes 8 servings. Preparation time: 10 minutes. Freezing time: 4 hours.

1/4 cups water

3/4 cup chocolate-hazelnut spread (such as Nutella)

2/3 cup sugar

1/2 cup instant coffee granules

In a medium pan, bring water to boil. Add spread, sugar and coffee granules, remove from heat and stir with a whisk until spread melts and sugar and coffee dissolve. Pour into an 8- or 9-inch-square metal pan. Freeze at least 4 hours, stirring frozen edges into center of pan with rubber spatula every 30 minutes until entire mixture is frozen hard. To serve, scrape surface with a large metal spoon and mound into serving dishes.

Per serving: 192 calories, 2 g protein, 7 g fat (30 percent calories from fat), 1 g saturated fat, 33 g carbohydrate, no cholesterol, 14 mg sodium, 1 g fiber. Carb choices: 2.

Main dish


Makes 4 skewers. Preparation time: 20 minutes; marinating time: 3 hours; grilling time: 6 minutes

16 (U-10 size) shrimp (10 per pound without heads, unpeeled)

1/4 cup extra-virgin olive oil

3 cloves garlic, minced

2 tablespoons chopped flatleaf parsley

1 orange, zested, then sliced and quartered into wedges

1/4 teaspoon coarse salt

1/8 teaspoon freshly ground black pepper

1 medium green bell pepper, cut into 1-inch pieces

Peel and devein shrimp. Place oil, garlic, parsley, orange zest, salt and pepper into a resealable plastic bag; massage the bag with your hands to combine ingredients. Add shrimp; seal and toss to coat. Chill 3 hours. When ready to grill, skewer (metal) one end of 1 shrimp, then 1 orange wedge, then the other end of the shrimp (so orange wedge is between tail and head of shrimp). Then skewer a piece of bell pepper, then another shrimp and orange wedge; repeat process with remaining shrimp, orange wedges and bell pepper pieces, so there are 4 shrimp on each skewer. Lay finished skewers on a plate and drizzle with marinade in bag. Heat grill to medium; grill 3 minutes per side or until shrimp are pink and opaque.

Per skewer: 194 calories, 22 g protein, 8 g fat (39 percent calories from fat), 1.1 g saturated fat, 8 g carbohydrate, 192 mg cholesterol, 463 mg sodium, 2 g fiber. Carb choices: 1/2.

Source: Adapted from “Gale Gand’s Lunch!” by Gale Gand (Houghton Mifflin Harcourt, 2014).

Universal UClick

SUNDAY (Family)

Gather the family for honey-roasted pork. Heat oven to 325 degrees. Place 1 (2- to 3-pound) well-trimmed boneless pork loin roast on a rack coated with cooking spray in a shallow, foil-lined roasting pan. Combine 1/4 cup honey, 2 tablespoons Dijon mustard, 2 tablespoons crushed black peppercorns, 1/2 teaspoon dried thyme and 1/2 teaspoon coarse salt; mix well. Brush half the mixture over roast. Bake 20 minutes per pound. Brush roast with remaining honey mixture halfway through baking time. Bake until meat thermometer registers 145 degrees at thickest part. Remove from oven, tent with foil and let stand 5 minutes before slicing. Add brown rice with pecans and apples (see recipe), fresh green beans and sourdough bread. For dessert, fresh raspberries with light whipped cream are perfect.


Make deli dogs for the kids. Combine 1/2 cup chopped tomato, 1/4 cup chopped banana peppers and 1 (2 1/4-ounce) can drained sliced black olives. Spoon mixture over heated hot dogs on whole-grain buns and spread with mustard. Serve with corn-on-the-cob and fresh baby carrots. The kids will like watermelon slices for dessert.

TUESDAY (Budget)

Save a few bucks with four-bean bake. Heat oven to 375 degrees. In a 3-quart baking dish, mix together 1 (15 1/2-ounce) can rinsed reduced-sodium black beans, 1 (15 1/2-ounce) can rinsed reduced-sodium pinto beans, 1 (15 1/2-ounce) can rinsed reduced-sodium red kidney beans, 1 (15 1/2-ounce) can rinsed reduced-sodium small red beans, 1 (15-ounce) can no-salt-added tomato sauce, 6 slices cooked crumbled bacon, 1 (4-ounce) can chopped green chiles, 1 cup finely chopped onion and 1 tablespoon ground cumin. Cover and bake 30 minutes or until bubbly. Uncover and top with 4 ounces shredded 50 percent reduced-fat cheddar cheese and 1 cup broken baked corn chips. Bake 5 minutes or until cheese melts. Serve over rice and add deli coleslaw and cornbread (from a mix) on the side. Fresh peaches are your dessert. Plan ahead: Save enough Bean Bake and cook enough rice for Wednesday.

WEDNESDAY (Heat and Eat)

Dinner will be quick tonight with tacos on the menu. Spoon the heated leftover Bean Bake into heated taco shells. Add leftover rice and top with salsa. Scoop fat-free vanilla ice cream onto cantaloupe slices for dessert.

THURSDAY (Express)

No one will complain about salad bar pizza tonight. Top any hot pizza, fresh or frozen, with chopped romaine, sliced olives, sliced fresh carrots, chopped green onions and tomatoes. Drizzle a light vinaigrette over top and add coarse salt and pepper to taste. Slice and serve. For dessert, try dragon fruit and add almond cookies.

FRIDAY (Meatless)

We’re always in the mood for mushroom burgers. For each serving, brush the cap of a stemmed portobello mushroom with olive oil and season with coarse salt and pepper. Grill or broil 3 to 4 minutes per side. Serve on a toasted whole-grain bun with lettuce, tomatoes, roasted red peppers and mayonnaise. Add sweet potato fries (frozen) on the side. Enjoy nectarines for dessert.

SATURDAY (Easy Entertaining)

Invite guests for grilled orange-garlic shrimp skewers (see recipe). On the side, make your own rosemary-roasted red potatoes. Serve with broccoli. Add a Boston lettuce salad and crusty rolls. Cool down with mocha-hazelnut granita (see recipe) for dessert.

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:

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