Each day of the week offers a menu aimed at a different aspect of meal planning. There's a family meal, 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 or less- meat 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 that's quick.

Sunday/Family

Everyone likes grilled chicken breasts. Pick up some uncooked boneless, skinless breasts from the grocery store and grill them to your taste. Lentil Salad With Watercress (see recipe) makes a delicious accompaniment. It's flavor-packed and fiber-packed as well. Serve with crusty bread. And you'll make everyone smile when you present strawberry shortcake with light whipped topping for dessert.

Plan ahead: Prepare 6 extra grilled chicken breasts for Monday and Tuesday.

Tip: You'll save fat and calories when you make the shortcake with fat-free pound cake and use light whipped topping.

Monday/Kids

The kids will come running for Chicken Tostadas (see recipe). For dessert, let them make instant fat-free vanilla pudding with sliced bananas. Teach them to make the pudding with skim milk.

Plan ahead: Make extra pudding for Tuesday night.

Tuesday/Salad days

For a light and easy meal, make Asian Chicken Salad (see recipe) with leftover grilled chicken. Hearty appetites might want rice as a side dish. Serve leftover pudding for dessert. Top it with light whipped topping.

Wednesday/Express

We liked Digiorno's Light Alfredo Sauce over fettuccine. The 10-ounce refrigerated container of sauce is about $3.50. Just before serving, stir 1 to 2 tablespoons fat-free sour cream into the sauce. Limit the sauce to [ cup per serving. Toss sauce with cooked fettuccine and top with freshly grated Parmesan cheese. Add a packaged green salad and crusty bread from the bakery for an easy meal.

Thursday/Meatless

You'll think you're on the islands with Greek Vegetable Medley (see recipe). On the side, serve couscous and warm whole-wheat pita bread. For dessert, fresh fruit is as refreshing as a cool island breeze.

Friday/Budget

You'll be popular and save money when you serve Spaghetti With Spinach and Tomatoes (see recipe). Add a green salad and Italian bread.

Saturday/Entertaining

Expect rave reviews when you serve your guests Shrimp and Orzo (see recipe). Accompany the seafood-pasta combo with a salad of Boston lettuce with light vinaigrette. Sprinkle with crumbled Roquefort and toasted walnuts. Add multigrain rolls.

A cool dessert, Apricot Freeze (see recipe) is a lot like sorbet, but easier to prepare.

Shopping List

What you'll need for this week's menus (consult recipes for exact amounts)

Sunday

uncooked boneless, skinless chicken breasts

olive oil

balsamic vinegar

salt

black pepper

reduced-sodium chicken broth

dried lentils

yellow onion

garlic

bay leaf

fresh tomato

red onion

Italian parsley

fresh sage

watercress

crusty bread

fresh strawberries

fat-free pound cake

light whipped topping

Monday

canned stewed tomatoes

canned black beans

jalapeno chili

cumin

flour tortillas

reduced-fat shredded Cheddar cheese

dark-green lettuce

avocado

instant fat-free vanilla pudding

skim milk

bananas

Tuesday

rice vinegar

low-sodium soy sauce

brown sugar

dark sesame oil

hot sauce

romaine or other lettuce

red bell pepper

scallions

dry-roasted peanuts

rice

light whipped topping

Wednesday

DiGiorno's or other light Alfredo sauce

fat-free sour cream

fettuccine pasta

Parmesan cheese

packaged green salad

crusty bread

Thursday

olive oil

onions

garlic

cooking spray

white potatoes

zucchini

red and green bell

peppers

salt

black pepper

fresh plum tomatoes

parsley

dried oregano

couscous

whole-wheat pita

fresh fruit

Friday

spaghetti

olive oil cooking spray

onion

garlic

Italian seasoning

reduced-fat condensed cream of celery soup

black pepper

fresh spinach

plain nonfat yogurt

fresh tomatoes

Parmesan cheese

fresh oregano

salad greens

Italian bread

Saturday

reduced-sodium chicken broth

orzo pasta

frozen green peas

packaged shredded carrots

cooked and peeled shrimp

sun-dried tomato pesto

plum tomato

Parmesan cheese

Boston lettuce

light vinaigrette

crumbled Roquefort cheese

walnuts

multigrain rolls

canned pear halves

apricot preserves

brandy or apricot liqueur

fresh mint

Lentil Salad With Watercress (Sunday)

Makes 4 servings

FOR THE DRESSING:

2 tablespoons each: olive oil, balsamic vinegar and water

1/4 teaspoon each: salt and freshly ground black pepper

FOR THE LENTILS:

3 1/2 cups water

1 can (14 1/2 ounces) reduced-sodium chicken broth

1 cup dried lentils

1/2 yellow onion

2 garlic cloves

1 bay leaf

FOR THE SALAD:

1 large, diced tomato (about 1 cup)

1/2 cup chopped red onion

1/3 cup chopped Italian parsley

1 tablespoon chopped fresh sage

1 bunch watercress, tough stems removed

In a small bowl, combine the oil, vinegar, water, salt and pepper; set aside. In a medium saucepan, bring the 3 1/2 cups water, chicken broth, lentils, onion half, garlic cloves and bay leaf to a boil; reduce heat and simmer 20 to 25 minutes, until tender. Drain and discard onion, garlic and bay leaf. Toss lentils with half the dressing. Add tomato, red onion, parsley and sage; toss. Arrange watercress on serving plate and sprinkle with remaining dressing; spoon salad over watercress.

(Adapted from Redbook.)

Per serving: 254 calories, 15 grams protein, 8 grams fat (26 percent calories from fat), 1 gram saturated fat, 34 grams carbohydrate, 0 milligrams cholesterol, 268 milligrams sodium, 16 grams fiber.

Chicken Tostadas (Monday)

Makes 4 servings

1 can (14 1/2 ounces) stewed tomatoes

1 15-ounce can rinsed and drained black beans

1 teaspoon minced jalapeno chili

1/2 teaspoon cumin

2 grilled chicken breasts, diced

4 flour tortillas

1/2 cup reduced-fat Cheddar cheese

lettuce and avocado for garnish

Heat broiler. In a large, nonstick skillet, combine tomatoes, beans, jalapeno and cumin. Add diced chicken. Heat 5 minutes or until thickened. Arrange tortillas on a flat baking dish. Spread about 3/4 cup chicken mixture over each tortilla, top with cheese. Broil until cheese melts, 1 to 2 minutes. Garnish with shredded lettuce and diced avocado.

Per serving: 353 calories, 27 grams protein, 8 grams fat (19 percent calories from fat), 2.5 grams saturated fat, 45 grams carbohydrate, 43 milligrams cholesterol, 850 milligrams sodium, 7 grams fiber.

Asian Chicken Salad (Tuesday)

Makes 4 servings

2/3 cup rice vinegar

1/4 cup low-sodium soy sauce

2 tablespoons brown sugar

1 tablespoon dark sesame oil

1 teaspoon hot sauce

4 grilled chicken breasts cut into 1/4-inch-thick slices

4 cups sliced romaine or other lettuce

1 large julienne red bell pepper

1 bunch sliced scallions

2 tablespoons chopped dry-roasted peanuts

In a large bowl, combine vinegar, soy sauce, brown sugar, oil and hot sauce. Add chicken, lettuce, bell pepper and scallions to vinegar mixture and toss well. Sprinkle with peanuts.

Per serving: 249 calories, 30 grams protein, 7 grams fat (26 percent calories from fat), 1.2 grams saturated fat, 16 grams carbohydrate, 66 milligrams cholesterol, 593 milligrams sodium, 3 grams fiber.

Greek Vegetable Medley (Thursday)

Makes 6 servings

2 tablespoons olive oil, divided

3 medium sliced onions

2 minced garlic cloves

cooking spray

2 pounds medium potatoes, peeled and sliced into 1/4-inch rounds

2 pounds large zucchini, sliced into 1/3-inch rounds

1 each: large red and green bell pepper, seeded and cut into thin rounds

salt and freshly ground pepper

1 1/2 cups coarsely chopped plum tomatoes, drained

1/2 cup chopped parsley

1 teaspoon dried oregano

Heat oven to 350 degrees. Heat 1 tablespoon oil in a large, nonstick skillet and cook onions and garlic until onions are softened, or about 5 minutes. In a large, shallow baking dish coated with cooking spray, place potatoes, zucchini and peppers in one overlapping layer, alternating them. Season with salt and pepper and sprinkle with sauteed onions and garlic. Pour tomatoes evenly over layered vegetables, season with parsley and oregano, and add remaining 1 tablespoon olive oil. Add enough water to come halfway up the vegetables. Bake 1 to 1 1/2 hours or until all the vegetables are tender.

Per serving: 215 calories, 6 grams protein, 5 grams fat (21 percent calories from fat), 0.7 grams saturated fat, 39 grams carbohydrate, 0 milligrams cholesterol, 22 milligrams sodium, 7 grams fiber.

Spaghetti With Spinach (Friday)

Makes 4 servings

8 ounces spaghetti

1 teaspoon olive oil cooking spray

1 medium chopped onion

3 cloves minced garlic

1 teaspoon Italian seasoning

1 can (10 3/4 ounces) reduced-fat condensed cream of celery soup

1/8 teaspoon black pepper

1 (10-ounce) bag torn fresh spinach (tough stems removed)

1 cup plain nonfat yogurt

1 medium diced tomato

2 tablespoons grated Parmesan

fresh sliced tomatoes and fresh oregano for garnish

Cook spaghetti according to directions; drain. Coat a large, nonstick skillet with olive oil cooking spray. Heat oil 1 minute. Add onion, garlic and Italian seasoning and cook until onion is soft, about 4 minutes. Add soup, pepper and spinach. Heat to boil. Reduce heat to low. Cover and cook 6 to 8 minutes, or until spinach is tender, stirring occasionally. Add yogurt and tomato, heat through. Toss with spaghetti. Sprinkle with cheese. Garnish with tomato and oregano.

Per serving: 357 calories, 17 grams protein, 6 grams fat (15 percent calories from fat), 2 grams saturated fat, 60 grams carbohydrate, 13 milligrams cholesterol, 772 milligrams sodium, 5 grams fiber.

Shrimp and Orzo (Saturday)

Makes 4 servings

3 cups reduced-sodium chicken broth

1 1/4 cups orzo pasta

1/2 cup each: frozen green peas and packaged shredded carrots

1/2 pound cooked, peeled medium shrimp

1/4 cup sun-dried tomato pesto

1 diced plum tomato

1/4 cup freshly grated Parmesan cheese

In a large pot or Dutch oven, bring broth to boil; add orzo. Cover and simmer 5 minutes. Add peas and carrots. Cover and simmer 5 minutes, until broth is almost absorbed. Add shrimp, pesto, tomato and 2 tablespoons Parmesan cheese. Cover and let stand 2 minutes. Top with remaining cheese.

(Adapted from McCalls .)

Per serving: 397 calories, 27 grams protein, 11 grams fat (26 percent calories from fat), 3.2 grams saturated fat, 46 grams carbohydrate, 119 milligrams cholesterol, 736 milligrams sodium, 3 grams fiber.

Apricot Freeze (Saturday)

Makes 6 servings

1 24-ounce can drained pear halves

1 tablespoon apricot preserves

1 teaspoon brandy or apricot liqueur

fresh mint for garnish

Place pears in a single layer on a cookie sheet and freeze until hard, about 1 hour.

Remove from freezer and place in a blender or food processor.

Add preserves and liqueur. Process or blend until smooth. Empty into a large metal bowl.

Cover with plastic wrap and freeze for 1 to 1 1/2 hours. Scoop into sherbet glasses and garnish with mint.

(From "Let My People Eat," by Zell Schulman, Macmillan, $27.50, 1998.)

Per serving: 58 calories, 0 grams protein, 0 grams fat, 15 grams carbohydrate, 0 milligrams cholesterol, 6 milligrams sodium, 1 gram fiber.

Susan Nicholson is a cookbook author and registered dietitian. She can be reached by e-mail: menuplanneindspring.com.

Pub Date: 7/12/98