Seven-day menu planner

SUNDAY (Family)

Let your All-American Dad show off his grilling skills with all-American burgers (see recipe) with all the trimmings. Add corn-on-the-cob to the menu. Serve with citrusy black bean salad alongside. In a medium bowl, combine 1 (15-ounce) can rinsed reduced-sodium black beans, 1 large, peeled orange cut into 1/2-inch pieces, 1/3 cup thinly sliced green onions, 1/4 cup fresh lime juice and 2 tablespoons canola oil. Mix gently. For dessert, present Dad with your brownies and a scoop of fat-free vanilla ice cream on the side. Plan ahead: Cook 2 extra burgers and save enough brownies for Monday. Save enough ice cream for Tuesday.

MONDAY (Heat and Eat)

Make beef roll-ups for a quick meal. Crumble and heat the leftover burgers. In a medium bowl, mix the crumbled burgers, 3 cups torn fresh spinach leaves, 1 cup shredded 50 percent reduced-fat jalapeño cheese, 1/2 medium red bell pepper cut into strips, 1/4 cup sliced green onions and 1/4 cup chopped fresh cilantro. Place 4 (7- to 8-inch) fat-free flour tortillas on a square of waxed paper. Divide beef/spinach mixture and spoon down center of each tortilla. Microwave each for 30 seconds on high (100 percent power). Roll; cut crosswise into quarters. Serve hot and add rice on the side. Bite into the leftover brownies for dessert.

TUESDAY (Meatless)

Start your no-meat meal with minestrone soup. Follow the soup with Tex-Mex salad (see recipe). Add crackers. For dessert, top leftover ice cream with butterscotch sauce.


Buy roasted chicken from the deli along with tabbouleh and some carrot salad. Add flatbread to your meal. Pick up some banana pudding for a homey dessert.


Be budget-wise and try flavorful turkey chili (see recipe) to up your vegetables, fiber, folate, potassium and vitamin C. Serve the nutrition-packed dish with brown rice, a lettuce wedge and cornbread (from a mix). Fresh strawberries with light whipped cream make a great dessert. Plan ahead: Save enough chili for Friday.


Make turkey chili tacos for the kids. Warm the leftover chili and spoon into warmed taco shells. Top with shredded 50 percent reduced-fat cheddar cheese, mild salsa and reduced-fat sour cream. Add vegetarian refried beans to the plate. Dip jicama sticks into ranch dressing for some crunch. All kids, young and old, like Popsicles for dessert.

SATURDAY (Easy Entertaining)

Treat guests to flounder with Asian glaze and enjoy the zesty flavor. Heat broiler. Coat one side of 4 (6-ounce) flounder fillets with cooking spray. Place coated-side down on rack in broiler pan. Combine 1/4 cup low-fat mayonnaise, 1 tablespoon reduced-sodium soy sauce, 2 teaspoons grated, peeled fresh ginger, and 1 seeded, minced fresh jalapeño pepper. Spread mixture over flounder; broil 4 minutes or until mayonnaise mixture is lightly browned and fish is opaque throughout. Serve with rice and steamed fresh asparagus. Add a Boston lettuce salad and baguettes. For dessert, buy a cheesecake and top it with fresh blueberries.