7-day menu planner

PLAN AHEAD: Save enough cake for Monday and enough ice cream for Wednesday.

MONDAY (Budget)

Turkey Sausage Chowder is a good way to save a few bucks. Bring 6 cups 1% milk to a simmer in a large pot. Add 1 (16-ounce) package frozen mixed vegetables, 3 medium cubed red potatoes and 1 small chopped onion. Return to a simmer; cover and cook 5 minutes. Meanwhile, remove casings from 12 ounces sweet Italian turkey sausage and form into 3/4-inch balls. Stir into pot. Simmer 3 minutes or until sausage and potatoes are cooked through. Serve the hearty chowder with a Romaine Salad and whole-grain rolls. Top the leftover cake with fresh pineapple.

PLAN AHEAD: Save enough chowder for Thursday.

TUESDAY (Entertaining)

Invite friends to welcome the new year and serve them Succulent Filet in a Field of Greens (see recipe). Add brown rice tossed with green peas. Add baguettes. For dessert, make or buy a Chocolate Layer Cake. Enjoy a glass of champagne to welcome 2025!

PLAN AHEAD: Save enough cake for Thursday.

WEDNESDAY (Meatless)

To guarantee good luck in the new year, make this Avocado and Black-Eyed Pea Frittata (see recipe). Serve with mixed greens and cornbread (from a mix). For dessert, scoop the leftover ice cream.

THURSDAY (Heat and Eat)

Take it easy and warm the leftover Chowder for tonight. Add a lettuce and tomato salad and crackers on the side. Leftover Chocolate Cake is dessert.

FRIDAY (Express)

You deserve another night off, so pick up cold cuts from the deli for sandwiches. While you’re there, buy a Carrot Salad and baked beans. Add whole-grain bread. To prepare the sandwiches, make sure you have lettuce, tomatoes, low-fat mayonnaise, spicy mustard and pickles on hand. If you want dessert, make instant Vanilla Pudding with 1% milk.

SATURDAY (Easy Entertaining)

Serve your guests Shrimp Scampi tonight (see recipe) with angel hair pasta. Add fresh steamed snow peas and garlic bread to your menu. For dessert, Cherry Cobbler with light whipped cream seals the deal.

SUCCULENT FILET IN A FIELD OF GREENS (Tuesday)

Servings: makes 4 servings

Preparation time: 15 minutes

Cooking time: 10 to 13 minutes

1 Tablespoon olive oil

3 cups assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel)

3 teaspoons minced garlic, divided

1 teaspoon chopped fresh thyme

4 tenderloin steaks (1 inch thick)

2 cups red and/or yellow cherry tomatoes, cut in half

1/2 cup mixed baby salad greens

2 Tablespoons champagne or white wine vinaigrette

Coarse salt and pepper to taste

Heat oil in large nonstick skillet over medium heat until hot. Add mushrooms and 1 teaspoon garlic; cook and stir 2 to 4 minutes or until mushrooms are tender and browned. Remove to medium bowl; cool slightly. Meanwhile, combine remaining 2 teaspoons garlic and thyme. Press evenly onto steaks. Place steaks in same skillet over medium heat; cook 10 to 13 minutes for medium-rare to medium doneness, turning occasionally. Remove to platter. Add tomatoes, salad greens and vinaigrette to mushrooms; toss lightly to coat. Season steaks with salt and pepper, as desired. Serve with salad.

Per serving: 230 calories, 25 grams protein, 11 grams fat (42% calories from fat), 3.1 grams saturated fat, 10 grams carbohydrate, 68 milligrams cholesterol, 111 milligrams sodium, 2 grams fiber.

Carb count: 0.5.

AVOCADO AND BLACK-EYED PEA FRITTATA (Wednesday)

Servings: makes 6 servings

Preparation time: 15 minutes

Cooking time: about 30 minutes; standing time: 5 minutes

1 medium onion, chopped

1 Tablespoon canola oil

1 large peeled and chopped avocado

1 (15-ounce) can black-eyed peas, rinsed and drained

8 whole eggs

4 egg whites

1/2 cup reduced-fat sour cream

1/2 teaspoon coarse salt

1/4 teaspoon each pepper and cumin

3/4 cup shredded 50% reduced-fat sharp cheddar cheese

Sliced avocado, plum tomato slices and reduced-fat sour cream for garnish

Heat oven to 350 degrees. In a large oven-safe skillet, cook onion in hot oil on medium-high 3 or 4 minutes or until softened. Remove from heat; sprinkle top evenly with chopped avocado and peas. In a large bowl, whisk together the eggs, egg whites, sour cream, salt, pepper and cumin; pour over avocado mixture in skillet. Bake 25 minutes; sprinkle top evenly with cheese and bake 5 more minutes or until cheese is melted. Remove from oven, let stand 5 minutes and serve. Garnish as desired.

Per serving: 310 calories, 20 grams protein, 19 grams fat (53% calories from fat), 6.1 grams saturated fat, 17 grams carbohydrate, 266 milligrams cholesterol, 411 milligrams sodium, 5 grams fiber.

Carb count: 1.

SHRIMP SCAMPI (Saturday)

Servings: makes 4 servings

Preparation time: 15 minutes

Cooking time: less than 10 minutes, plus pasta

1 pound unpeeled large shrimp

1 1/2 teaspoons butter

1/2 cup chopped red bell pepper

4 cloves crushed garlic

1/4 cup dry white wine or unsalted chicken broth

2 Tablespoons minced fresh parsley

2 Tablespoons fresh lemon juice

1/4 teaspoon coarse salt

1/8 teaspoon black pepper

Paprika to taste

8 ounces angel hair pasta

Peel shrimp, leaving tails intact. Starting at tail end, butterfly underside of each shrimp, cutting into, but not through, back of shrimp. Divide shrimp among 4 gratin dishes, arranging shrimp with cut side up. Heat broiler. In a medium skillet, melt butter on medium. Add red bell pepper and garlic; cook 2 minutes. Remove from heat; stir in wine or broth, parsley, lemon juice, salt and black pepper. Spoon over shrimp; sprinkle with paprika. Place dishes on broiler pan; broil 5 to 6 inches from heat for 6 minutes or until shrimp turn pink. Cook pasta according to directions; drain. Serve shrimp over pasta.

Per serving: 311 calories, 21 grams protein, 3 grams fat (10% calories from fat), 1.2 grams saturated fat, 46 grams carbohydrate, 129 milligrams cholesterol, 360 milligrams sodium, 2 grams fiber.

Carb count: 3.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com. Read Susan’s blog: makingthemenu.com. And check out Susan’s book: “7-Day Menu Planner for Dummies” is on shelves now. Order yours on Amazon.com.