FAMILY SUNDAY

Enjoy lots of praise from the family when you present SPINACH-STUFFED CHICKEN BREASTS (see recipe). Serve the chicken with ROASTED RED POTATOES, ASPARAGUS and MIXED GREENS. Buy BREAD PUDDING for dessert.

PLAN AHEAD: Save enough bread pudding for Wednesday.

SHOPPING LIST: olive oil, garlic, fresh mushrooms, dry red wine, baby spinach, Italian seasoning, kalamata olives, boneless skinless chicken breasts, reduced-fat Colby-Jack Snacks (such as Sargento), black pepper, lemon, red potatoes, asparagus, salad greens, bread pudding.

MEATLESS MONDAY

Keep it simple tonight with GRILLED TOMATO-AND-BRIE SANDWICHES. Brush one side of 8 slices whole-grain bread (1/4 inch thick) with olive oil; rub cut side of a halved garlic clove over oil. Spread 1/2 teaspoon country-style Dijon mustard on each of 4 bread slices, oil side down. Top each slice with 1 ounce thinly sliced brie cheese, 1/3 cup arugula and 2 tomato slices. Then, top each sandwich with remaining 4 bread slices, oil side up. Place sandwiches on grill coated with cooking spray; grill 2 minutes per side or until lightly toasted and cheese melts. (Adapted from Cooking Light magazine.) Serve with any BEAN SOUP. Enjoy PEARS for dessert.

SHOPPING LIST: whole-grain bread, olive oil, garlic, country-style Dijon mustard, brie cheese, arugula, tomatoes, cooking spray, bean soup, pears.

KIDS TUESDAY

The kids will love having their own special MINI MEATLOAVES tonight. Heat oven to 425 degrees. In small bowl, stir together 1/2 cup ketchup and 2 tablespoons brown sugar until mixed; reserve 1/4 cup mixture for topping. In large bowl, stir together 1 1/2 pounds 93 to 95 percent lean ground beef, 1/2 cup biscuit mix, 1/4 teaspoon pepper, 1/4 cup minced onion, 1 slightly beaten egg and the remaining ketchup mixture. Coat a 9-by-13-inch baking pan with cooking spray.

Place meat mixture in pan; shape into a 4-by-12-inch rectangle. Cut lengthwise down center and then crosswise into sixths to form 12 loaves. Separate loaves, using a spatula, so no edges are touching. Brush loaves with reserved 1/4 cup ketchup/brown sugar mixture. Bake 18 to 20 minutes or until internal temperature is 160 degrees. Serve the mini loaves with MASHED POTATOES and STEAMED BABY CARROTS. SLICED PEACHES are an easy dessert.

SHOPPING LIST: ketchup, brown sugar, 93 to 95 percent lean ground beef, biscuit mix, pepper, onion, egg, cooking spray, potatoes to mash, baby carrots, peaches.

EXPRESS WEDNESDAY

You’ll have dinner in no time with QUICK PAELLA (see recipe). Serve with packaged GREENS. Leftover BREAD PUDDING is a welcome dessert.

SHOPPING LIST: buttery spread (such as Smart Balance), quick-cooking rice, onion, green bell pepper, garlic, canned no-salt-added tomato sauce, canned minced clams, frozen cooked salad shrimp, saffron or ground turmeric, fresh parsley, packaged green salad.

BUDGET THURSDAY

It’s hard to beat low-cost BRUNSWICK STEW WITH SMOKED PAPRIKA (see recipe) for a tasty meal. Serve it with a LETTUCE WEDGE with crumbled gorgonzola cheese and BISCUITS. Scoop fat-free CHOCOLATE ICE CREAM for dessert.

PLAN AHEAD: Save enough stew for Friday and enough ice cream for Saturday.

SHOPPING LIST: Yukon gold potatoes, onion, frozen corn, frozen baby lima beans, no-salt-added tomato sauce, fat-free chicken broth, bacon, cooked chicken breast, smoked paprika, coarse salt, cayenne pepper, lettuce, crumbled gorgonzola cheese, biscuits, fat-free chocolate ice cream.

HEAT AND EAT FRIDAY

Enjoy the fruits of your earlier labors with the already prepared and ready-to-heat BRUNSWICK STEW. Thin it with broth for soup or leave it as is. Round out your simple meal with a CAESAR SALAD and CRACKERS. For dessert, how about deli BROWNIES?

PLAN AHEAD: Save enough brownies for Saturday.

SHOPPING LIST: broth, Caesar salad, crackers, deli brownies.

EASY ENTERTAINING SATURDAY

Invite friends for your own GRILLED SALMON. Serve them with CHIPOTLE MASHED POTATOES. Cover 3 medium potatoes (cut into 1-inch pieces) with water. Boil on medium-high about 10 minutes or until tender. Drain, shake potatoes over low heat 1 minute to dry. Mash with a potato masher or fork. Mix in 1/3 cup 1 percent milk, 1/3 cup shredded Monterey Jack cheese, 1 teaspoon minced canned chipotle peppers in adobo sauce, 1 teaspoon ground cumin and 2 tablespoons chopped fresh cilantro. Season with coarse salt and pepper to taste.

Add GREEN BEANS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Make TRIPLE CHOCOLATE SUNDAES for dessert. Warm leftover brownies, top with leftover chocolate ice cream and drizzle with fat-free chocolate syrup. Add a dollop of light whipped cream to close the deal.

SHOPPING LIST: salmon to grill, potatoes to mash, 1 percent milk, Monterey Jack cheese, canned chipotle peppers in adobo sauce, cumin, fresh cilantro, coarse salt, pepper, green beans, Bibb lettuce, whole-grain rolls, fat-free chocolate syrup, light whipped cream.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email at menuplanner@mindspring.com. Look for Susan’s new book, “The 7-Day Menu Planner for Dummies,” in bookstores. The Menu Planner is also accessible at www.7daymenuplanner.com. Read Susan’s blog at www.makingthemenu.com.