7-day menu planner

PLAN AHEAD: Save enough pork, rice and cake for Monday. Save enough ice cream for Tuesday.

MONDAY (Heat and Eat)

Slice and warm the leftover Pork Roast. Toss cooked tiny green peas (from frozen) with warmed leftover rice and stir in some chopped fresh mint. Add whole-grain rolls. Spoon peaches over leftover cake for dessert.

TUESDAY (Express)

Start with a few ingredients and end with Chicken-Tabbouleh Toss: You’ll need 2 cups chopped cooked chicken (from a rotisserie or other cooked chicken) and 2 cups tabbouleh. Toss with any ranch salad kit using half the salad dressing.

Serve with crusty rolls. Scoop leftover ice cream for dessert.

WEDNESDAY (Budget)

For an easy budget meal, Italian White Beans with Chicken has a good flavor: In a large nonstick skillet, heat 1 Tablespoon olive oil on medium. Add 1 Tablespoon chopped fresh basil and 1 clove minced garlic. Cook 2 minutes, stirring frequently. Add 2 cups shredded rotisserie chicken, 1/2 cup drained chopped sun-dried tomatoes (oil-packed -- see tip), 1/4 cup sliced black olives and 2 (15-ounce) cans rinsed reduced-sodium white beans. Cook, stirring frequently, until hot. Serve with mixed greens and garlic bread. Fresh pears are dessert.

Tip: Press tomatoes between several layers of paper towels to remove excess oil.

THURSDAY (Meatless)

Make it slow cooker time with Lentil Stew (see recipe). Serve with mixed greens and sourdough bread. Plums are a simple dessert.

FRIDAY (Kids)

Ham and Cheese Melt will satisfy kids and adults, too. Spread one side of 8 slices multigrain bread with 1/2 teaspoon softened butter. Place 4 slices bread, buttered side down, on griddle. Top each with 1 thin slice provolone cheese, 1 well-drained pineapple ring and 1 thin slice ham. Add second slices of bread, buttered side up. Cook over medium heat 3 to 4 minutes per side or until bread is toasted and cheese is melted.

Serve with oven fries (from frozen). Dip apple slices in vanilla yogurt for dessert.

SATURDAY (Easy Entertaining)

Invite guests for simple and delicious Shrimp and Rice Casserole (see recipe). Serve with a Romaine Salad and a baguette. Bread Pudding is dessert.

ROASTED PORK LOIN WITH PINE NUT STUFFING (Sunday)

Servings: makes 15 servings

Preparation time: 25 minutes

Cooking time: about 2 hours (20 minutes per pound); standing time: 10 minutes

1 teaspoon canola oil

1/4 cup finely chopped onion

1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry

3/4 cup soft breadcrumbs

1 (15-ounce) can diced pears, drained

1/2 cup toasted pine nuts

1/4 teaspoon coarse salt

1/2 teaspoon dried sage

1/4 teaspoon freshly ground pepper

1/4 teaspoon dried thyme

1 (4-pound) well-trimmed boneless pork loin roast

Heat oven to 325 degrees. In a large nonstick skillet, heat oil on medium. Add onion and cook 3 to 5 minutes or until onion is softened. Remove from heat; stir in spinach, breadcrumbs, pears, pine nuts, salt, sage, pepper and thyme. Set aside. Cut a pocket lengthwise in roast to 1/2 inch of ends and uncut side. Spoon stuffing into pocket; tie securely with heavy string. Season with salt and pepper to taste. Place on rack in large roasting pan. Bake 2 hours or until internal temperature reaches 145 degrees. Remove from oven; cover and let stand 10 minutes before slicing.

Per serving: 224 calories, 26 grams protein, 11 grams fat (43% calories from fat), 3.3 grams saturated fat, 6 grams carbohydrate, 68 milligrams cholesterol, 107 milligrams sodium, 1 gram fiber.

Carb count: 0.5.

LENTIL STEW (Thursday)

Servings: makes about 14 cups

Preparation time: 15 minutes

Cooking time: 6 to 7 hours on low

1 1/2 cups dried lentils

3 cups water

1 small acorn squash (about 1 1/4 pounds), peeled, seeded and cut into 1-inch pieces

2 cups marinara sauce

1 medium green bell pepper, cut into 1-inch pieces

1 medium baking potato, cut into 1-inch pieces

1 small onion, chopped

1 teaspoon minced garlic

1 (10-ounce) package frozen cut green beans

1 Tablespoon olive oil

1/2 cup water (if needed)

Combine lentils and water in a 4-quart or larger slow cooker. In a large bowl, combine squash, marinara sauce, bell pepper, potato, onion and garlic; mix well. Add to slow cooker. Cook on low 6 hours; add green beans and olive oil. If too thick, stir in water. Cook 1 more hour or until lentils and vegetables are done.

Per cup: 140 calories, 8 grams protein, 2 grams fat (11% calories from fat), 0.3 gram saturated fat, 25 grams carbohydrate, no cholesterol, 175 milligrams sodium, 5 grams fiber.

Carb count: 1.5.

SHRIMP AND RICE CASSEROLE (Saturday)

Servings: makes 6 servings

Preparation time: 25 minutes

Cooking time: 30 minutes

2 1/2 cups no-salt-added chicken broth

4 Tablespoons butter, divided

1 1/4 cups long-grain white rice

1 teaspoon coarse salt, divided

1 teaspoon black pepper, divided

1 pound peeled and deveined shrimp

1 medium onion, chopped

1 medium bell pepper (green or red), chopped

1 teaspoon minced garlic

1 teaspoon paprika,

1 teaspoon garlic powder

1 teaspoon white pepper

1/4 teaspoon cayenne pepper

1 cup half-and-half

8 ounces reduced-fat cream cheese, cubed

1/2 cup shredded cheddar cheese

Heat oven to 350 degrees. Coat a 9x13-inch baking dish with cooking spray. Add chicken broth, 1 Tablespoon butter and rice to medium-sized pot; bring to a boil. Reduce heat, cover lightly and simmer 17 to 20 minutes. Season with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Melt 2 Tablespoons butter in large skillet on medium heat. Add shrimp; cook until it just turns pink on both sides, about 2 to 3 minutes. Remove and set aside. In same skillet, melt 1 Tablespoon butter. Add onion and bell pepper; cook until vegetables start to soften, about 4 to 5 minutes. Stir in garlic and remaining seasonings; cook about 30 seconds. Pour in half-and-half and add cream cheese. Stir until cream cheese is melted. Add cooked rice and shrimp to cream cheese mixture. Stir, taste and adjust seasonings. Pour into baking dish; top with cheddar cheese. Bake 30 minutes or until bubbly and heated through. Let stand 5 minutes before serving.

Per serving: 505 calories, 21 grams protein, 28 grams fat (51% calories from fat), 17.3 grams saturated fat, 39 grams carbohydrate, 176 milligrams cholesterol, 884 milligrams sodium, 2 grams fiber.

Carb count: 2.5.

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.