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

Take it easy and serve the family store-bought smoked turkey breast. To accompany the turkey, prepare corn and zucchini casserole (see recipe). Add a mixed green salad and multigrain rolls. Dessert is easy with a store-bought Boston cream pie.

Plan ahead: Save leftover turkey for Monday and Tuesday and the leftover casserole and enough pie for Monday.

Monday/Heat and Eat

Start your meal with canned tomato basil soup. To accompany the soup, make a smoked turkey sandwich on a toasted sesame roll and top with honey-mustard sauce. Heat the leftover casserole, and you have a fine meal -- quick, too. Whoops! Don't forget the leftover pie.

Tuesday/Kids

What kid can resist smoked turkey enchiladas (see recipe)? Accompany the Mexican treat with orange and grapefruit sections on lettuce. For dessert, top fat-free frozen vanilla yogurt with crushed peanut brittle.

Plan ahead: Save enough yogurt for Thursday.

Wednesday/Meatless

Tonight's curried vegetable stew (see recipe) is packed with vitamins, but don't tell anyone. Serve the fiber-packed stew over rice. Add pita bread. Pears and sugar cookies are an easy dessert.

Plan ahead: Save half the stew and any available leftover rice for Thursday.

Thursday/Budget

Savory chicken vegetable soup (see recipe) is almost made. Serve with crackers and a green salad. For dessert, leftover vanilla yogurt topped with store-bought caramel sauce is perfect.

Plan ahead: Save enough caramel sauce for Friday.

Friday/Express

Look for Lean Cuisine's new Skillet Sensations for a quick meal tonight. Each 24-ounce package claims to be (and is -- a refreshing change) two adult servings, with 320 calories and 4.5 grams of fat per serving. The Chicken Primavera we tried included chunks of chicken breast, pasta, vegetables and a sauce for about $4.69 to $5.69. Look for coupons. Add packaged romaine salad and garlic bread for a complete meal. Store-bought vanilla pudding drizzled with leftover caramel sauce is easy.

Saturday/Entertaining

Make it casual tonight and serve your guests this delicious barbecued beef (see recipe) on crusty rolls. To accompany the barbecue, your own potato salad and deli coleslaw are made to go with barbecue. Complete this delicious meal with your own or store-bought apple crisp with light whipped cream.

Shopping List

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

Sunday

smoked turkey breast

olive oil

onion

fresh zucchini

frozen whole- kernel corn

salt

pepper

flour

1 percent milk

margarine or butter

garlic

dense white bread (for crumbs)

Italian seasoning

shredded Monterey Jack cheese

salad greens

multigrain rolls

Boston cream pie

Monday

canned tomato basil soup

sesame rolls

honey-mustard sauce

Tuesday

corn tortillas

shredded Monterey Jack cheese

canned mild chopped green chilies

canned green-chili enchilada sauce

fat-free sour cream

reduced-fat chicken broth

orange and grapefruit sections

lettuce

fat-free frozen vanilla yogurt

peanut brittle

Wednesday

olive oil

onion

fresh cauliflower

fresh carrots

fresh ginger

garlic

curry powder

cumin

salt

cayenne pepper

canned garbanzo beans

canned stewed tomatoes

golden raisins

cilantro

rice

pita bread

pears

sugar cookies

Thursday

reduced-sodium chicken broth

canned chicken breast

salt

pepper

crackers

salad greens

caramel sauce

Friday

Lean Cuisine's Skillet Sen- sations

packaged romaine salad

garlic bread

vanilla pudding

Saturday

boneless beef round steak

chili powder

brown sugar

garlic

hot pepper sauce

onions

bottled chili sauce

crusty rolls

ingredients for potato salad

deli coleslaw

ingredients for or store-bought apple crisp

light whipped cream

Corn and Zucchini Casserole (Sunday)

Makes 12 servings

Preparation time: 15 minutes

Cooking time: 55 minutes

1 tablespoon olive oil

1 cup chopped onion

2 medium zucchini (about 1 pound), quartered lengthwise and thinly sliced

3 1/2 cups frozen whole-kernel corn, thawed

1/2 teaspoon each salt and pepper

3 1/2 tablespoons flour

1 1/2 cups 1 percent milk

1 tablespoon margarine or butter

1 minced clove garlic

3/4 cup fresh bread crumbs (1 1/2 slices dense white bread)

1 teaspoon dried Italian seasoning

4 ounces shredded Monterey Jack cheese (1 cup)

Heat oven to 350 degrees. In a large nonstick skillet, heat oil over medium heat. Cook onion until softened, about 6 minutes. Add zucchini and cook 5 minutes or until softened. Add corn, salt and pepper. Cook 3 minutes until hot; stir in flour and cook 2 minutes. Slowly stir in milk. Bring to simmer, stirring often, and cook 5 minutes or until thickened and creamy. Cool.

To prepare topping: In a large skillet, melt margarine or butter; add garlic and stir over low heat 1 minute without browning. Add bread crumbs and Italian seasoning and cook, stirring often, until crumbs are toasted. Cool. Stir cheese into corn mixture and spoon into a shallow 2-quart baking dish. Sprinkle with topping. Bake, uncovered, 30 minutes or until bubbly and heated through.

Per serving: 138 calories, 6 grams protein, 6 grams fat (36 percent calories from fat), 2.4 grams saturated fat, 18 grams carbohydrate, 10 milligrams cholesterol, 197 mgs sodium, 2 grams fiber.

Smoked Turkey Enchiladas (Tuesday)

Makes 10 enchiladas

Preparation time: 20 minutes

Cooking time: 20 minutes

10 (6-inch) corn tortillas

2 cups finely chopped smoked turkey

4 ounces shredded Monterey Jack cheese (1 cup)

1 (4-ounce) can chopped and drained mild green chilies

1 (10-ounce) can green-chili enchilada sauce

1/3 cup each fat-free sour cream and reduced-sodium chicken broth

Heat oven to 425 degrees. Wrap tortillas in damp paper towels and microwave on high (100 percent power) 45 seconds or until hot; set aside. In a large bowl, mix turkey, 1/2 of the cheese, and the chilies. In another bowl, mix enchilada sauce, sour cream and broth. Spread 1/2 cup enchilada sauce mixture over bottom of shallow 2-quart baking dish. Unwrap tortillas. Spoon turkey mixture down the center of each tortilla. Roll and place seam-side down in baking dish. Pour remaining sauce over top. Cover with foil and bake 15 minutes until bubbly. Uncover and sprinkle with remaining cheese and bake 5 minutes or until cheese melts.

Per enchilada: 150 calories, 10 grams protein, 5 grams fat (32 percent calories from fat), 2.3 grams saturated fat, 16 grams carbohydrate, 21 milligrams cholesterol, 560 mgs sodium, 2 grams fiber.

Curried Vegetable Stew (Wednesday)

Makes 6 cups plus 4 cups reserved Preparation time: 25 minutes

Cooking time: 40 minutes

1 tablespoon olive oil

1 medium chopped onion

5 cups small cauliflower florets (1 small head)

4 carrots cut in 1/4 -inch slices

1 tablespoon minced, peeled fresh ginger

3 crushed (with garlic press) cloves garlic

1 tablespoon curry powder

1 teaspoon cumin

3/4 teaspoon salt

1/4 teaspoon cayenne pepper

2 (15-ounce) cans rinsed and drained garbanzo beans

1 (14 1/2 -ounce) can stewed tomatoes and juice

1/4 cup golden raisins

1/2 cup water

1/3 cup chopped cilantro

In a large nonstick skillet, heat oil over medium heat. Add onion and cook 5 minutes. Increase heat to medium high; add cauliflower and carrots and cook 10 minutes until vegetables are lightly browned, stirring occasionally. Add ginger, garlic, curry powder, cumin, salt, cayenne pepper and cook 1 minute, stirring. Add beans, tomatoes and juice, raisins and water. Heat to boiling over high heat. Reduce heat to low; cover and simmer 15 to 20 minutes or until vegetables are tender and sauce thickens. Stir in cilantro.

Per cup: 122 calories, 4 grams protein, 3 grams fat (20 percent calories from fat), 0.2 grams saturated fat, 21 grams carbohydrate, no cholesterol, 404 milligrams sodium, 6 grams fiber.

-- From Good Housekeeping magazine

Chicken Vegetable Soup (Thursday)

Makes 8 servings

Preparation time: 5 minutes

Cooking time: less than 10 minutes

4 cups leftover curried vegetable stew

3 cups reduced-sodium chicken broth

2 (5-ounce) cans drained chicken breast

1 cup cooked rice

Salt and pepper to taste and heat

In a large pot, combine stew, broth, chicken breast, rice and salt and pepper to taste. Bring to boil over high heat, reduce to low and simmer about 5 minutes or until hot.

Per serving: 153 calories, 12 grams protein, 4 grams fat (23 percent calories from fat), 0.9 grams saturated fat, 17 grams carbohydrate, 22 milligrams cholesterol, 550 mgs sodium, 3 grams fiber.

Barbecued Beef (Saturday)

Makes 12 servings

Preparation time: 15 minutes

Cooking time: 1 1/2 to 2 hours

3 pounds boneless, well-trimmed beef round steak (1 inch thick)

2 tablespoons chili powder

2 tablespoons packed brown sugar

3 cloves crushed garlic

1 tablespoon hot pepper sauce

1 onion sliced into rings

1 (12-ounce) bottle chili sauce

Heat oven to 325 degrees. Place a 28-inch-by-18-inch piece of heavy-duty foil in a shallow roasting pan; place beef in center of foil. In small bowl, combine chili powder, brown sugar, garlic and pepper sauce; mix well. Spread on both sides of steak; top with onions and chili sauce. Bring two opposite ends of foil to close. Bake 1 1/2 to 2 hours or until beef is tender. Remove onions and juices to medium saucepan. Bring to a boil; cook and stir 3 minutes or until slightly reduced. Carve steak crosswise into thin slices; arrange on serving platter. Top with onion mixture and serve.

Per serving: 198 calories, 28 grams protein, 4 grams fat (20 percent calories from fat), 1.9 grams saturated fat, 11 grams carbohydrate, 71 milligrams cholesterol, 445 milligrams sodium, 1 gram fiber.

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