7-day menu planner

Serve the beef with Spicy Cheese Rice Bake (see recipe). Steam fresh broccoli spears and offer Sourdough Bread on the side. For dessert, Strawberry Ice Cream is good.

PLAN AHEAD: Save enough flank steak and rice bake for Monday; save enough ice cream for Thursday.

MONDAY (Heat and Eat)

These Beef Roll-Ups are easy: Cut the leftover Flank Steak into strips; heat and place on warmed flour tortillas. Top with deli coleslaw and roll to close. Serve the roll-ups with the leftover baked rice. Pineapple chunks are good for dessert.

TUESDAY (Meatless)

Try Fennel Stuffed Potatoes (see recipe) for dinner tonight. Green Beans add more color to the plate. Alongside, Spinach Salad with hard-boiled egg wedges and whole-grain rolls round out the meal. How about instant Chocolate Pudding made with 1% milk with a dollop of light whipped cream for dessert?

WEDNESDAY (Budget)

Linguine with Tomatoes and Artichokes (see recipe) is a money-stretcher. Serve it with a mixed green salad and garlic bread. Plums are dessert.

THURSDAY (Kids)

The kids are usually in the mood for any pasta and sauce. Choose a fun pasta (such as wagon wheels) and top with any tomato-based sauce. Let them munch on carrot sticks on the side. Leftover ice cream makes a good dessert.

FRIDAY (Express)

Take it easy tonight and enjoy deli Egg Salad on a bed of mixed greens. Sprinkle with chopped fresh dill. Add a bowl of Tomato Basil Soup and some breadsticks. For dessert, Peanut Butter Cookies add a sweet touch.

SATURDAY (Easy Entertaining)

Treat your guests to Tuna with Pesto: Heat 1 teaspoon olive oil in a large nonstick skillet on medium. Add 2 sliced medium green onions; cook 2 to 3 minutes or until softened. Stir in 1/2 cup pesto and 2 Tablespoons fresh lemon juice. Top with 1 pound (3/4 inch thick) fresh tuna cut into 4 equal pieces. Reduce heat to low; cover and cook 5 to 7 minutes or until desired doneness.

Serve with Angel Hair Pasta tossed with olive oil and freshly grated Parmesan cheese. Add a Boston Lettuce Salad and crusty rolls.

For dessert, Baked Pears will wow any guest: Heat oven to 350 degrees. Drain 1 (28-ounce) can pear halves on paper towels. Place pears, cut sides down, in a pie plate coated with cooking spray. Drizzle 1/4 cup caramel topping over pears. Bake 8 to 10 minutes or until warm. To serve, place a pear half in each serving dish; spoon caramel topping over pears and sprinkle with cinnamon. Add a little Vanilla Ice Cream to take it up a notch.

SPICY CHEESE RICE BAKE (Sunday)

Servings: makes 8 servings

Preparation time: 15 minutes

Cooking time: 30 to 35 minutes, plus rice

1 1/3 cups long-grain rice

2 2/3 cups unsalted chicken broth

1 (14 1/2-ounce) can spicy stewed tomatoes, with liquid

3/4 cup reduced-fat sour cream

1 cup shredded 50% reduced-fat cheddar cheese (4 ounces)

2 Tablespoons chopped fresh cilantro for garnish

Up to 3 Tablespoons chopped pickled jalapeno peppers (to taste)

Heat oven to 375 degrees. Cook rice, using the broth as liquid, according to package directions. Meanwhile, coat a 7x11-inch baking dish with cooking spray. In a small bowl, combine tomatoes and sour cream. Layer half the cooked rice, half the tomato mixture and half the cheese. Repeat layers. Bake 30 to 35 minutes or until cheese is lightly browned and casserole is bubbly. Garnish with cilantro and peppers.

Per serving: 198 calories, 8 grams protein, 5 grams fat (23% calories from fat), 3.3 grams saturated fat, 30 grams carbohydrate, 19 milligrams cholesterol, 354 milligrams sodium, 1 gram fiber.

Carb count: 2.

FENNEL STUFFED POTATOES (Tuesday)

Servings: makes 4 servings

Preparation Time: 20 minutes

Cooking time: 1 hour, 20 minutes

2 large baking potatoes, about 1 1/2 pounds total

1 Tablespoon olive oil, plus additional for brushing potatoes

1 1/2 cups diced (1/2 inch) fennel

1/2 cup chopped onion

1 clove garlic, minced

1/2 cup diced (1/4 inch) zucchini

2 Tablespoons chopped pine nuts

1 Tablespoon chopped fresh basil

Coarse salt to taste

1/4 cup unsalted vegetable broth

2 teaspoons chopped fennel fronds

1/4 teaspoon pepper

1/3 cup shredded low-fat Swiss cheese, divided

Heat oven to 400 degrees. Scrub potatoes; pierce skin in several places. Bake about 1 hour; cool. Meanwhile, in a medium nonstick skillet, heat oil on medium-high. Add diced fennel, onion and garlic; cook, stirring continuously, 2 minutes or until softened. Add the zucchini and cook, stirring, 1 minute longer. Stir in the chopped pine nuts and basil. Remove from heat; set aside. When potatoes are cool enough to handle, cut in half lengthwise. Scoop out the potato pulp, leaving 1/4 inch of flesh in the potato skin. Brush the insides of the potato shells lightly with olive oil and season with salt, if desired; set aside. In a medium bowl, combine 1 cup pulp, broth, fennel fronds and pepper. Mash until almost smooth. Stir in reserved vegetables and all but 2 Tablespoons cheese. Spoon filling mixture into prepared potato shells. Heat in the oven 20 minutes or until heated through. Remove from oven and sprinkle tops of potatoes with remaining cheese.

Per serving: 238 calories, 8 grams protein, 8 grams fat (28% calories from fat), 1.4 grams saturated fat, 37 grams carbohydrate, 3 milligrams cholesterol, 48 milligrams sodium, 4 grams fiber.

Carb count: 2.5.

LINGUINE WITH TOMATOES AND ARTICHOKES (Wednesday)

Servings: makes 4 servings

Preparation time: 10 minutes

Cooking time: about 15 minutes, plus linguine

8 ounces linguine

1 teaspoon olive oil

1 1/2 teaspoons minced garlic

1 (14 1/2-ounce) can diced tomatoes with oregano, basil and garlic, lightly drained

1 (12-ounce) jar marinated quartered artichokes

1/4 cup water

Crumbled Greek herb feta cheese for garnish

Cook linguine according to package directions; drain. Meanwhile, heat oil in large nonstick skillet on medium. Add garlic; cook about 1 minute. Add tomatoes; cook 5 minutes, stirring occasionally. Drain artichokes; reserve 1/4 cup marinade. Add artichokes to tomato mixture; cook 2 minutes. Stir in water and reserved marinade. Reduce heat to low; cover and simmer 5 minutes or until mixture is hot and bubbly. Spoon linguine into a warmed serving bowl. Add tomato-artichoke mixture; toss to coat. Garnish with cheese. Serve immediately.

Per serving: 304 calories, 8 grams protein, 8 grams fat (23% calories from fat), 0.3 gram saturated fat, 53 grams carbohydrate, no cholesterol, 496 milligrams sodium, 5 grams fiber.

Carb count: 3.5.

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.