7-Day Menu Planner

Make quick meals before the week’s centerpiece dinner

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Family Sunday

The wonderful aromas of seasoned pork roast will draw the family to the table in no time. Heat oven to 350 degrees. Rub all surfaces of a 2-to 3-pound boneless pork loin roast with 25 percent less-sodium seasoned salt, dried thyme and dried oregano. Place in a shallow roasting pan and bake 20 minutes per pound or until internal temperature is 150 to 155 degrees. Remove from oven; let stand 10 minutes before slicing. Serve with mashed sweet potatoes (refrigerated). Add frozen tiny green peas, a packaged Caesar salad and multigrain rolls. For dessert, scoop fat-free strawberry ice cream.

Plan ahead: Save enough pork for Monday; save enough ice cream for Tuesday.

Shopping list: Boneless pork loin roast, less-sodium seasoned salt, dried thyme, dried oregano, refrigerated mashed sweet potatoes, frozen tiny green peas, packaged Caesar salad, multigrain rolls, fat-free strawberry ice cream.

Heat and eat Monday

Use the Sunday leftovers for pork a la king (see recipe). Serve it over cornbread squares (from a mix). Add fresh broccoli spears and a sliced orange and grapefruit salad on lettuce. Make instant butterscotch pudding with 1 percent milk for dessert.

Shopping list: Butter, flour, 1 percent milk, canned sliced mushrooms, jar diced pimento, frozen tiny green peas, dried thyme, 25 percent less-sodium seasoned salt, pepper, cornbread mix, fresh broccoli, oranges, grapefruit, lettuce, instant butterscotch pudding.

Meatless Tuesday

Ravioli with spinach and goat cheese (see recipe) makes a delicious no-meat dinner. Serve it with mixed greens and diced, dried cranberries along with garlic bread. Leftover ice cream is a good dessert.

Shopping list: Package whole-wheat ravioli with tomato, basil and mozzarella (such as Monterey Pasta Company or another brand and flavor), package baby spinach leaves, lemon, oil-packed sun-dried tomatoes, crumbled goat cheese, salad greens, dried cranberries, garlic bread.

Express Wednesday

It’s a busy week, so make meatball soup for a quick dinner. Combine 1 (16- ounce) package frozen vegetables, 2 cups water, 1 (14- ounce) can low-sodium beef broth, 1 (14.5-ounce) can diced tomatoes with roasted garlic and 3/4 cup any medium pasta. Bring to boil; reduce heat and simmer 8 minutes or until pasta is just tender.

Meanwhile, microwave 1 (16-ounce) package frozen fully cooked beef meatballs according to directions. Add meatballs to soup; simmer 3 minutes or until meatballs are heated through. Serve with packaged greens and crackers. Try pears for dessert.

Shopping list: Frozen vegetables, low-sodium beef broth, canned diced tomatoes with roasted garlic, any medium pasta, frozen fully cooked beef meatballs, packaged greens, crackers, pears.

Family Thanksgiving

Enjoy all your family’s traditional favorites, including turkey, dressing, gravy, mashed potatoes, green beans and cranberries, as you gather for Thanksgiving. For a special dessert this year, pumpkin-ginger pie with golden marshmallow topping (see recipe) will win everyone’s approval. After the meal, take a very long walk.

Plan ahead: Save enough pie for Friday.

Shopping list: Turkey, dressing, gravy, potatoes to mash, green beans, cranberries, refrigerated pie crust, gingersnap cookies, walnuts, light brown sugar, flour, butter, canned pumpkin pie mix, canned evaporated fat-free milk, pumpkin pie spice, salt, eggs, miniature marshmallows.

Budget Friday

For a low-cost change of pace, make surimi rolls for a casual meal. In a large bowl, mix together 1 pound imitation crab meat (surimi),zcup low-fat mayonnaise, bcup chopped celery, 1 teaspoon dried tarragon, 1 tablespoon each Dijon mustard and olive oil until well-blended. Cover and refrigerate at least 1 hour. (Adapted from Family Circle magazine.) When ready to serve, spoon into whole-wheat hot dog buns. Serve with frozen oven fries and a lettuce wedge. Slice the leftover pie for dessert.

Tip: If available, use hot dog buns that are split on the top.

Shopping list: Imitation crab meat (surimi), low-fat mayonnaise, celery, dried tarragon, Dijon mustard, olive oil, wholewheat hot dog buns, frozen oven fries, lettuce wedge.

Easy Entertaining Saturday

Serve your friends lemon-oregano lamb chops for a company-worthy meal. In a large reusable plastic bag, combine 2 tablespoons fresh lemon juice, 1 teaspoon extra-virgin olive oil, 1/2 teaspoon dried oregano and 1 clove minced garlic. Add 8 (4-ounce) lamb loin chops (trimmed), 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Turn to coat; seal and marinate at room temperature 15 minutes; turn occasionally. Remove lamb; discard marinade. Sprinkle lamb evenly with salt and pepper. Cook chops on medium-high heat on a grill pan or other pan, 3 minutes on each side or until desired doneness. (Adapted from Cooking Light magazine.) Serve with orzo pilaf, asparagus, a Boston lettuce salad and wholewheat rolls. For a light dessert, serve chocolate wafer cookies along with sorbet.

Shopping list: Lemon, extra-virgin olive oil, dried oregano, garlic, lamb loin chops, salt, pepper, orzo pilaf, asparagus, Boston lettuce, whole-wheat rolls, chocolate wafer cookies, sorbet.

The Recipes

Pork a la King (Monday)

Makes 4 servings

2 tablespoons butter

2 tablespoons flour

2 cups 1 percent milk

1 (3-to 6-ounce) can sliced mushrooms, rinsed

1 (2-ounce) jar diced pimento, drained

1 cup frozen tiny green peas (thawed)

1/4 teaspoon dried thyme

1/2 teaspoon 25 percent less-sodium seasoned salt

1/4 teaspoon pepper

2 cups leftover chopped cooked pork

In a large nonstick skillet, melt butter on medium. Blend in flour; cook 30 seconds. Whisk in milk and cook 3 minutes, or until thickened, stirring constantly. Stir in mushrooms, pimento, peas, thyme, seasoned salt and pepper, and cook 2 minutes. Gently stir in cooked pork and cook until heated through.

Preparation time: 10 minutes Cookingtime:About 10 minutes Per serving: 303 calories, 28 grams protein, 14 grams fat (42 percent calories from fat), 6.6 grams saturated fat, 16 grams carbohydrate, 80 milligrams cholesterol, 396 milligrams sodium, 3 grams fiber.

Ravioli with Spinach and Goat Cheese (Tuesday)

Makes 4 servings

1 (16-ounce) package whole-wheat ravioli with tomato, basil and mozzarella (such as Monterey Pasta Company or another brand and flavor) (see Note)

1 (5-to 6-ounce) package baby spinach leaves

1/2 teaspoon lemon zest

1/4 cup oil-packed sun-dried tomatoes, drained and chopped, plus 1 tablespoon oil from jar

2 ounces crumbled goat cheese (about 1/2 cup)

Cook ravioli according to directions, reserving 1/4 cup pasta water. Drain and return to pot with reserved cooking water. Stir in spinach. Add zest, sun-dried tomatoes and oil; toss to coat. Spoon into bowls; sprinkle with goat cheese.

Note: Use 2 packages (9-ounce) ravioli if the larger size is not available.

Preparation time: 10 minutes

Cooking time:As noted for the pasta

Per serving: 394 calories, 18 grams protein, 17 grams fat (37 percent calories from fat), 8.1 grams saturated fat, 44 grams carbohydrate, 51 milligrams cholesterol, 431 milligrams sodium, 7 grams fiber.

Pumpkin-Ginger Pie with Golden Marshmallow Topping (Thursday)

Makes 8 servings

1 refrigerated pie crust (from 15-ounce package), softened

Streusel:

1/2 cup crushed gingersnap cookies (9 cookies)

1/2 cup chopped walnuts

2 tablespoons packed light brown sugar

2 tablespoons flour

2 tablespoons butter, softened

Filling:

1 (15-ounce) or 1/2 (30-ounce) can pumpkin pie mix (filling)

3/4 cup evaporated fat-free milk

1/2 teaspoon pumpkin pie spice

1/8 teaspoon salt

2 slightly beaten eggs

2 cups miniature marshmallows

Heat oven to 425 degrees. Place cookie sheet in middle oven rack. Unroll pie crust in 9-inch pie plate as directed. In small bowl, mix streusel ingredients. Sprinkle streusel in crust-lined pie plate. In large bowl, mix filling ingredients. Pour into pie crust on top of streusel. Place pie plate on cookie sheet in oven. Bake 15 minutes. Reduce heat to 350 degrees. Bake 35 to 45 minutes longer or until knife inserted in center comes out clean. Cool completely on rack (about 3 hours).

Just before serving, heat broiler. Spread marshmallows evenly over top of pie, covering it completely. Broil about 30 seconds, watching carefully until marshmallows are lightly browned. Serve.

Preparation time: 15 minutes

Cooking time: 50 to 60 minutes; cooling time: 3 hours; broiling time: 30 seconds

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