Plot your meals with our seven-day menu planner

08/04/2014 5:34 PM

08/04/2014 5:35 PM

SUNDAY (Family)

Prepare marinated flank steak for the family using any packaged dry or prepared marinade and follow the directions on the package. Grill the (1- to 1 1/2-pound) steak 17 to 21 minutes on a medium grill. To serve, thinly slice across the grain.

On the side, serve spicy corn bake. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, combine 1 (16-ounce) can cream-style corn, 1 (16-ounce) can rinsed and drained no-salt-added corn kernels, 1 (4-ounce) can chopped green chiles, 1 (8 1/2-ounce) package corn muffin mix (such as Jiffy), 8 ounces reduced-fat sour cream and 1 lightly beaten egg; mix well. Spoon into baking dish; bake 30 minutes.

Serve with steamed fresh zucchini. Add mixed greens. Fat-free strawberry ice cream is dessert. Plan ahead: Save enough steak and corn bake for Monday. Save enough ice cream for Wednesday.

MONDAY (Heat and Eat)

Use the leftover beef in Mediterranean wraps. Add beef slices, drained (diced) roasted red peppers (from a 12-ounce jar) and 1/2 cup reduced-fat crumbled feta cheese to a bowl; stir to mix. Spread 1 side of 4 large fat-free whole-grain tortillas with 2 tablespoons refrigerated ranch dip. Top each tortilla (1 inch from the edge) with fresh baby spinach (from a 5-ounce bag), followed with the beef mixture. Starting at the edge nearest you, roll tightly. Cut in half diagonally and serve. Heat the leftover spicy corn bake and add cucumber sticks. Enjoy fresh cherries for dessert.

TUESDAY (Meatless)

Baked potatoes with Italian stuffing is a light dinner. Slash tops of 4 baked potatoes. Stir together 1/2 cup cottage cheese, 1 cup chopped baby spinach, 1/4 cup marinara sauce. Sprinkle with 1 tablespoon shredded mozzarella cheese, some dried oregano and dried basil. Heat in microwave 1 more minute or until heated through. Serve with a Romaine salad and whole-grain bread. For dessert, fresh pineapple with toasted coconut is easy.

WEDNESDAY (Budget)

We never mind saving money when chicken chili (see recipe) is on the menu. Serve with a crisp lettuce wedge and crusty rolls. Top leftover ice cream with chocolate syrup for dessert.

THURSDAY (Kids)

Calling all kids for macaroni and cheese with ham (see recipe). Add a deli carrot salad and soft rolls. Show the children how to make instant banana pudding with 1 percent milk. Stir in sliced bananas.

FRIDAY (Express)

Tuna salad sandwiches (on whole-grain bread) from the deli along with gazpacho is a no-fuss dinner, especially when you add a packaged mixed greens salad. After a hard week, bite into another sandwich for dessert, ice cream sandwiches.

SATURDAY (Easy Entertaining)

Treat your guests to your grilled chicken tonight. Serve it with Roman rice-stuffed tomatoes with roasted potatoes (see recipe). Add a Romaine salad and baguettes. For dessert, berries in lime syrup is perfect. Boil 1/3 cup sugar and 2 tablespoons water. Reduce heat to low; simmer until sugar dissolves. Remove from heat; stir in 1/4 cup fresh lime juice. Refrigerate until cold. Refrigerate 6 cups halved strawberries. Pour syrup over berries, add lime zest (green part only) and toss to coat. Garnish with thin strips of lime peel if desired.

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