7 Day Menu Planner for April 30, 2023 - 7 Day Menu Planner (2023)

Sunday: Family

Prepare your own BAKED HAM for the family dinner. Add a special dish such as MASHED SWEET POTATOES AND APPLES WITH PECAN STREUSEL TOPPING, along with GREEN PEAS (from frozen) and DINNER ROLLS. You'll love how easy RASPBERRY SHORTCAKE can be using sliced pound cake with fresh raspberries and light whipped cream for dessert.


Save enough ham for Monday; save enough cake for Tuesday.

Shopping List

ham to bake, sweet potatoes, Granny Smith apples, butter, pure vanilla extract, ground cardamom, coarse salt, cooking spray, light brown sugar, pecans, frozen green peas, dinner rolls, pound cake, fresh raspberries, light whipped cream.


Servings:makes 8 servings

Prep time:20 minutes

Cook time:less than 1 hour

  • 2 pounds peeled sweet potatoes, cut into 1-inch cubes
  • 2 large Granny Smith apples, peeled and cut into 1-inch pieces
  • 2 tablespoons softened butter
  • 2 teaspoons pure vanilla extract
  • 1 1/2 teaspoons ground cardamom, divided
  • 1/4 teaspoon coarse salt
  • For the topping:
  • 1/4 cup packed light brown sugar
  • 2 tablespoons butter
  • 1/4 cup chopped pecans

Heat oven to 350 degrees. In a large saucepan, combine potatoes and apples; cover with 1 inch cold water. Bring to a boil on medium-high. Reduce heat to medium-low; cover and cook 15 to 20 minutes or until tender. Drain well; return to pan. Add butter, vanilla, 1 teaspoon cardamom and salt; mash until potatoes are well-blended and smooth. Spoon into 1 1/2-quart baking dish coated with cooking spray. For the topping: In a small bowl, mix together brown sugar, butter and remaining 1/2 teaspoon cardamom until coarse crumbs form. Stir in pecans. Sprinkle mixture over sweet potatoes. Bake 30 minutes or until lightly browned and heated through.

Per serving: 216 calories, 2 grams protein, 8 grams fat (34% calories from fat), 3.9 grams saturated fat, 34 grams carbohydrate, 15 milligrams cholesterol, 169 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Use the leftover ham for GRILLED HAM AND SWISS CHEESE SANDWICHES on rye. Serve with TOMATO BASIL SOUP and a LETTUCE WEDGE. Fresh PINEAPPLE is your dessert.

Shopping List

Swiss cheese and rye bread for sandwiches, tomato basil soup, lettuce, fresh pineapple.

Tuesday: Kids

The kids will be all over TORTILLA CASSEROLE tonight. Heat oven to 400 degrees. In a 7-by-11-inch baking dish, combine 1 (10- to 13-ounce) package refrigerated cooked carved chicken breasts, 1 (14.75-ounce) can cream-style corn, 1 (15-ounce) can rinsed reduced-sodium black beans and 2 medium seeded and chopped tomatoes until well blended. Smooth top. Cover and bake 35 minutes. Uncover and sprinkle top with 1/2 cup coarsely crushed baked tortilla chips and 1/2 cup shredded 50% light cheddar cheese. Bake 2 more minutes or until tortillas are toasted and cheese is melted. Serve with a chopped LETTUCE SALAD. Slice the leftover CAKE for dessert and top it with sliced PEACHES.

Shopping List

refrigerated cooked carved chicken breasts, canned cream-style corn, canned reduced-sodium black beans, tomatoes, baked tortilla chips, shredded 50% light cheddar cheese, lettuce, peaches.

Wednesday: Meatless

Skip meat and have FETTUCCINE WITH NO-COOK TOMATO SAUCE for an easy meal. In a medium bowl, combine 12 chopped, seeded plum tomatoes, 1/4 cup balsamic vinaigrette, 1/4 cup chopped fresh basil and 1 teaspoon minced garlic; mix well. Toss with hot cooked fettuccine and serve. Add a SPINACH SALAD with hard-boiled EGG WEDGES and GARLIC BREAD. Try FRESH TROPICAL FRUITS for dessert.

Shopping List

plum tomatoes, balsamic vinaigrette, fresh basil, garlic, fettuccine, fresh spinach, eggs, garlic bread, fresh tropical fruits.

Thursday: EXPRESS

LAYERED BEEF SALAD is on the menu tonight! In a glass serving bowl (straight sides if available), layer shredded lettuce, sliced tomatoes and cucumbers, canned artichokes (drained) and strips of deli roast beef and any cheese. Repeat layers once. Top with reduced-fat ranch dressing. To serve, spoon through all layers. Serve with deli MINESTRONE SOUP and FLATBREAD. Buy or make TAPIOCA PUDDING for dessert.

Shopping List

lettuce, tomatoes, cucumbers, canned artichokes, deli roast beef, any cheese, reduced-fat ranch dressing, deli minestrone soup, flatbread, tapioca pudding.

Friday: Budget

It's inexpensive and has lots of flavor, two good reasons to put SANTA FE RICE AND BEANS on the menu tonight. Serve with a SLICED AVOCADO AND LETTUCE SALAD and CORN TORTILLAS. PLUMS are good for dessert.

Shopping List

canola oil, green bell pepper, onion, garlic, unsalted chicken broth, cumin, canned reduced-sodium black beans, canned reduced-sodium pinto beans, canned no-salt-added or regular diced tomatoes with green chilies, frozen shoepeg corn, red wine vinegar, brown rice, reduced-fat sour cream, fresh cilantro, avocado, lettuce, corn tortillas, plums.


Servings:makes 5 servings

Prep time:15 minutes

Cook time:about 30 minutes, plus rice

  • 1 tablespoon canola oil
  • 1 medium green bell pepper, diced
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 (14-ounce) can unsalted chicken broth
  • 1 teaspoon cumin
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (16-ounce) can reduced sodium pinto beans, rinsed
  • 1 (10-ounce) can no-salt-added or regular diced tomatoes with green chilies, with liquid
  • 1 (10-ounce) package frozen shoepeg corn
  • 1 tablespoon red wine vinegar
  • 3 cups cooked brown rice (see NOTE)
  • Reduced-fat sour cream and chopped fresh cilantro for garnish

Heat oil in a large nonstick skillet on medium. Add bell pepper, onion and garlic; cook 6 minutes. Stir in broth and cumin; bring to a boil. Reduce heat to medium-low; cover and simmer 15 minutes. Add both beans, tomatoes, corn and vinegar. Simmer 10 minutes or until heated through. Serve over rice. Garnish as desired.

NOTE: I used boil-in-bag brown rice; it cooks in 10 minutes in microwave.

Per serving: 334 calories, 14 grams protein, 4 grams fat (10% calories from fat), 0.2 gram saturated fat, 62 grams carbohydrate, no cholesterol, 242 milligrams sodium, 12 grams fiber.

Saturday: Easy Entertaining

Invite extra-special friends for the spring flavors in PAN-SEARED PAPRIKA SALMON WITH SPICY GREEN BEANS. Add BROWN RICE, a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, buy a COCONUT CREAM PIE.

Shopping List

skin-on salmon fillets, smoked paprika, coarse salt, black pepper, extra-virgin olive oil, green beans, garlic, jar hot banana pepper rings, brown rice, bibb lettuce, baguette, coconut cream pie.


Servings:makes 4 servings

Prep time:10 minutes

Cook time:8 to 12 minutes

  • 4 (6- to 8-ounce) skin-on salmon fillets, 1 inch thick
  • 1 1/4 teaspoons smoked paprika, divided
  • 1/2 teaspoon plus 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon plus 1/4 teaspoon black pepper, divided
  • 1 teaspoon plus 1 tablespoon extra-virgin olive oil, divided
  • 1 pound trimmed green beans
  • 6 cloves garlic, smashed and peeled
  • 2 tablespoons water
  • 1/2 cup hot banana pepper rings (from jar)
  • Additional salt and pepper to taste

Pat salmon dry with paper towels. Sprinkle with 1 teaspoon paprika, 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in 12-inch nonstick skillet on medium-high until just smoking. Place salmon skin side up in skillet; cook until well browned and center is still translucent when checked with a tip of paring knife (internal temperature of 125 degrees for medium-rare), 4 to 6 minutes per side. Transfer to serving dish and sprinkle with remaining 1/4 teaspoon paprika. Wipe out skillet with paper towels. Heat 1 tablespoon oil in empty skillet on medium-high until just smoking. Add green beans, garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring often until green beans and garlic turn spotty brown, about 6 minutes. Add 2 tablespoons water; cover and reduce heat to medium, cooking until green beans are softened, about 1 minute. Off heat, stir in banana pepper rings; season with salt and pepper to taste. Serve. (Adapted from "Five-Ingredient Dinners," America’s Test Kitchen.)

Per serving: 311 calories, 38 grams protein, 13 grams fat (36% calories from fat), 2.1 grams saturated fat, 11 grams carbohydrate, 80 milligrams cholesterol, 774 milligrams sodium, 4 grams fiber.

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