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

Prepare your own roast turkey breast today. Everyone will like your homemade mashed potatoes made with skim milk and homemade gravy to accompany the turkey. Fresh or frozen sugar snap peas add color and crunch. Add dinner rolls and a side dish of cinnamon applesauce for a complete meal.

Plan ahead: Save leftover turkey and cook an extra half-pound of peas for Monday. Make 1 extra cup of mashed potatoes for Tuesday.

Tip: Sprinkle ground cinnamon over store-bought applesauce for a quick dessert.

Monday/Heat and Eat

Reheat turkey slices tonight. Orzo with Sugar Snap Peas is a colorful accompaniment (see recipe). Serve sliced tomatoes with chopped fresh basil. Drizzle with a little olive oil. Add sourdough bread.

Tuesday/Budget

Canned fish is a tasty way to save money, and Salmon Patties prove it (see recipe). Serve the patties with steamed green beans and coleslaw. Add corn bread.

Tip: Mash the soft and edible smaller bones in canned salmon. They are a good source of calcium. Drain coleslaw before serving to reduce fat and calories.

Wednesday/Kids

Roll 'em or wrap 'em - the kids will love 'em. Roast Beef Roll-Ups are easy (see recipe). Let the children prepare their own for an "everybody helps" dinner. Complete your meal with carrot-raisin salad. You can buy or make brownies for a sweet treat.

Plan ahead: Save half the brownies for Thursday.

Thursday/Express

You'll have a quick meal with cheesy baked potatoes. Bake 4 large (8- to 10-ounce) baking potatoes. Slash the top of each, squeeze apart, and stuff with cooked, frozen broccoli in cheese-sauce mixture. For extra flavor, add a tablespoon (or more) of drained salsa to the potatoes. Add a green salad and crusty bread. Warm Wednesday's brownies and top with fat-free vanilla frozen yogurt for dessert.

Plan ahead: Save enough yogurt for Friday.

Friday/Meatless

Introduce the family to a fun and unique vegetable: spaghetti squash. Vegetable Spaghetti With Tomato-Chili Sauce (see recipe) is fresh and simple. Serve with a romaine salad and garlic bread. For dessert, top leftover frozen yogurt with sliced peaches and light whipped cream.

Tip: Vegetable spaghetti (spaghetti squash) is low in calories and sodium and a good source of fiber.

Saturday/Entertaining

Your guests will feel especially welcome when you serve them Apricot-Stuffed Loin of Pork (see recipe). Pork and fruit were made for each other and make a delicious combination. Rice with fresh parsley and steamed fresh Brussels sprouts make good accompaniments. Add crusty bread. For dessert, sorbet and some gourmet cookies hit the spot.

Shopping List

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

Sunday

turkey breast

potatoes to mash

skim milk

ingredients for gravy

fresh or frozen sugar snap peas

dinner rolls

ground cinnamon

applesauce

Monday

orzo

turmeric

olive oil

salt and black pepper

fresh tomatoes

fresh basil

sourdough bread

Tuesday

canned salmon

egg

bread crumbs

onion

dried dill

salt

pepper

cooking spray

fat-free tartar sauce

green beans

deli coleslaw or ingredients to make your own

corn bread

Wednesday

fat-free sour cream

low-fat mayonnaise

salsa

flour tortillas

thinly sliced cooked roast beef

dark-green lettuce

ingredients for carrot-raisin salad

brownies or ingredients to make your own

Thursday

baking potatoes

frozen broccoli in cheese sauce

salsa

salad greens

crusty bread

fat-free vanilla frozen yogurt

Friday

spaghetti squash

extra-virgin olive oil

garlic

jalapeno chili peppers

plum tomatoes

salt

balsamic vinegar

black pepper

fresh cilantro

romaine

garlic bread

peaches

light whipped cream

Saturday

olive oil

garlic

shallots

dried apricots

apple juice

fresh bread crumbs

well-trimmed pork loin

black pepper

rice

fresh parsley

fresh Brussels sprouts

crusty bread

sorbet

gourmet cookies

Orzo With Sugar Snap Peas (Monday)

Makes 4 servings

Preparation time: under 5 minutes

Cooking time: about 10 minutes for the orzo

1 cup orzo

1/4 teaspoon turmeric

1/2 pound cooked sugar snap peas

1 tablespoon olive oil

1/4 teaspoon each: salt and black pepper

Cook orzo and turmeric in boiling water for 9 minutes. Add peas and cook 1 minute; drain well. Spoon into a serving bowl. Stir in oil and salt and pepper.

Per serving: 212 calories, 7 grams protein, 4 grams fat (18 percent calories from fat), 0.6 grams saturated fat, 36 grams carbohydrate, 0 milligrams cholesterol, 154 milligrams sodium, 0 grams fiber.

Salmon Patties (Tuesday)

Makes 6 patties

Preparation time: under 10 minutes

Cooking time: 6 to 10 minutes

1 (14 3/4-ounce) can salmon (drained; skin and large bones removed)

1 cup mashed potatoes

1 slightly beaten egg

1/2 cup each: bread crumbs and finely chopped onion

1/2 teaspoon dried dill

salt and pepper to taste

cooking spray

fat-free tarter sauce for garnish

In a medium bowl, combine salmon, mashed potatoes, egg, bread crumbs, onion, dill and salt and pepper to taste. Form into 6 patties and saute in a large, nonstick skillet coated with cooking spray 3 to 5 minutes per side or until heated through. Serve with fat-free tarter sauce if desired.

Per serving: 181 calories, 16 grams protein, 6 grams fat (32 percent calories from fat), 1.6 grams saturated fat, 14 grams carbohydrate, 63 milligrams cholesterol, 510 milligrams sodium, 1 gram fiber.

Roast Beef Roll Ups (Wednesday)

Makes 4 roll-ups

Preparation time: less than 10 minutes

1/4 cup fat-free sour cream

2 tablespoons low-fat mayonnaise

2 tablespoons salsa

4 (8- to 10-inch) flour tortillas

1/2 pound cooked roast beef, thinly sliced

4 dark-green, large lettuce leaves

additional salsa for garnish

In a small bowl, combine sour cream, mayonnaise and salsa; spread evenly over tortillas. Top with roast beef and lettuce. Roll tightly and secure with a toothpick. Cut each tortilla on diagonal in 2 or 3 pieces. Serve with additional salsa.

Per serving: 333 calories, 19 grams protein, 7 grams fat (20 percent calories from fat), 1.6 grams saturated fat, 46 grams carbohydrate, 29 milligrams cholesterol, 1,036 milligrams sodium, 3 grams fiber.

Vegetable Spaghetti With Tomato-Chili Sauce (Friday)

Makes 4 servings

Preparation time: less than 15 minutes

Cooking time: less than 15 minutes; standing time: 5 minutes

1 (2-pound) spaghetti squash (vegetable spaghetti)

2 tablespoons extra-virgin olive oil, divided

1 teaspoon minced garlic

1 or 2 jalapeno chili peppers, seeded and minced

1 1/2 pounds very ripe plum tomatoes, peeled and coarsely diced

1/2 teaspoon salt

1 or 2 teaspoons balsamic vinegar

black pepper to taste

3 tablespoons chopped cilantro

Wash squash, pierce rind deeply with knife in several places and place in microwave on three layers of paper towels. Microwave on high (100 percent power) 12 to 14 minutes; let stand 5 minutes. Using hot pads to avoid burning yourself, cut squash in half and scrape out seeds and fibers. In a large serving bowl, pull out long strands of squash flesh by twisting with a fork; toss with 1 tablespoon oil.

In a large, nonstick skillet, heat remaining 1 tablespoon oil over medium heat; add garlic and jalapeno peppers and cook 1 minute. Add tomatoes and cook about 5 minutes, stirring occasionally, or until mixture is slightly thickened. Add salt and balsamic vinegar and pepper to taste. Spoon tomato mixture over squash; sprinkle with cilantro. Toss gently at table.

(Adapted from "Uncommon Fruits and Vegetables," by Elizabeth Schneider, Morrow, 1998, $28.)

Per serving: 159 calories, 3 grams protein, 8 grams fat (42 percent calories from fat), 1.1 grams saturated fat, 22 grams carbohydrate, 0 milligrams cholesterol, 345 milligrams sodium, 5 grams fiber.

Apricot-Stuffed Loin of Pork (Saturday)

Makes 6 servings

Preparation time: 15 minutes

Cooking time: about 1 hour; standing time: 5 minutes

1 teaspoon olive oil

1 tablespoon each: minced garlic and minced shallots

3/4 cup dried apricots, coarsely chopped (8 ounces)

1/2 cup apple juice

1 cup fine fresh bread crumbs

1 (1 1/2-pound) well-trimmed pork loin

freshly ground black pepper

Heat oven to 400 degrees. For the stuffing: In a large, nonstick skillet, heat oil over medium heat. Add garlic and shallots and saute over medium-high heat about 3 minutes or until softened. Add apricots, apple juice and bread crumbs, and stir together over low heat until well-combined. Remove from heat and cool.

For the pork: Using a long, narrow knife, make an incision to the center of and the full length of the loin without cutting through the ends. Pull apart to form a long pocket; spoon stuffing into opening. Place loin in roasting pan and roast 50 minutes to 1 hour, or until center reaches an internal temperature of 185 degrees.

Remove from oven and let stand 5 to 10 minutes. Carve into 1/4-inch slices and fan slices on each serving plate so the stuffing is visible. Add black pepper to taste.

(Adapted from "The Rittenhouse Cookbook," by Jim Coleman, Ten Speed Press, 1997, $29.95.)

Per serving: 319 calories, 27 grams protein, 9 grams fat (27 percent calories from fat), 3.2 grams saturated fat, 37 grams carbohydrate, 69 milligrams cholesterol, 92 milligrams sodium, 2 grams fiber.

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

Pub Date: 10/18/98