Each day of the week offers a menu aimed at a different aspect of meal planning. There's a family or holiday meal, usually on Sunday, a kids' menu aimed at younger tastes, a heat-and-eat meal that recycles leftovers, a budget meal that employs a cost-cutting strategy, a meatless dish for people who may not be strict vegetarians but are trying to cut down on meat, an express meal that requires little or no preparation and an entertaining menu, usually the Saturday meal, that's quick but worthy of company.
Sunday/Family
How about some cheese grits and ham bake (see recipe)? Serve biscuits alongside. For dessert, a fresh strawberry pie (see recipe) and fat-free frozen vanilla yogurt.
Plan ahead: Save enough frozen yogurt for Tuesday.
Monday/Heat and Eat
Make minestrone soup for a flavorful meal (see recipe). Add a green salad and crusty bread. Have brownies for dessert.
Plan ahead: Save half the soup and the leftover brownies for Tuesday.
Tuesday/Express
Beef up Monday's soup into an economical beef-minestrone soup (see recipe). For dessert, warm Tuesday's brownies and top with Sunday's fat-free vanilla yogurt.
Wednesday/Kids
Grill your own or buy cooked chicken breasts. Serve with Near East Toasted Almond Pilaf. Follow package directions but substitute chicken broth for the liquid; omit extra fat. The 6.6-ounce packages are about $1.79 and come in a variety of flavors. Microwave a package of Italian green beans and add bread to complete your meal.
Tip: For easy cleanup, cook rice mixture in the microwave for 7 minutes on high (100 percent power) and 20 minutes on medium-low (40 percent power).
Thursday/Meatless
Tacos and kids go together (see recipe for ricey tacos). Serve the tacos with fresh steamed carrots tossed with a little peach preserves. For dessert, the kids can bake their own Pillsbury's One-Step Cookies. The $2.39 package (look for coupons) makes 8 wedges and comes with its own pan. Don't overbake - they become dry and hard.
Plan ahead: Save half the taco mixture and half the cookies for Friday.
Friday/Budget
Tonight's Mexican cheese Joes on toasted buns are easy, because you did the work last night (see recipe). Reheat the leftovers, spoon onto the multigrain toasted buns and top with shredded Mexican-blend, reduced-fat cheese. Serve with canned pinto beans. Give the beans a splash of hot sauce if you like. Warm the leftover cookies and top with fat-free frozen chocolate yogurt.
Saturday/Entertaining
Mediterranean chicken breasts make an easy and tasty meal for your guests; use bone-in breasts with skin (see recipe). On the side, serve couscous prepared with reduced-sodium chicken broth and fresh asparagus spears. Add baguette and serve fruit sorbet for dessert.
Tip: Before serving, remove chicken skin to reduce fat and calories.
Shopping List
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
skim milk
salt
quick grits
cooked ham
shredded reduced-fat Monterey Jack cheese
Parmesan cheese
canned jalapeno pepper
eggs
biscuits
graham crackers or other pie crust
red-colored jelly
fresh strawberries
fat-free frozen vanilla yogurt
Monday
garlic powder
red pepper
Italian-style canned tomatoes
vegetable broth
frozen vegetable mix
medium pasta shells
Parmesan cheese
salad greens
crusty bread
prepared brownies or brownie mix
Tuesday
lean ground beef
fresh spinach for salad
Italian bread
Wednesday
cooked or uncooked boneless, skinless chicken breasts
Near East Toasted Almond Pilaf
reduced-sodium chicken broth
frozen Italian green beans
bread
Thursday
ground turkey or ground chicken breast
lean ground beef
tomato sauce
salsa
Worcestershire sauce
white wine vinegar
brown rice
taco shells
fresh carrots
peach preserves
Pillsbury's One-Step Cookie
Friday
multigrain hamburger buns
shredded Mexican-blend reduced-fat cheese
canned pinto beans
hot sauce
fat-free frozen chocolate yogurt
Saturday
bone-in chicken breasts with skin
garlic
olive oil cooking spray
salt
pepper
dried oregano
fresh lemons
Nicoise or kalamata olives
crumbled feta cheese
couscous
reduced-sodium chicken broth
fresh asparagus
baguette
fruit sorbet
Pub Date: 5/17/98