7-Day Menu Planner For Dummies

7-Day Menu Planner For Dummies......Page 3
About the Author......Page 5
Author’s Acknowledgments......Page 7
Contents at a Glance......Page 9
Recipes at a Glance......Page 11
Table of Contents......Page 17
About This Book......Page 21
Conventions Used in This Book......Page 22
Foolish Assumptions......Page 23
How This Book Is Organized......Page 24
Where to Go from Here......Page 26
Part I: The Path to Quick, Healthy, Budget-Friendly Meals......Page 27
The Benefits of Planning......Page 29
The 7-Day Menu Planner Approach......Page 33
Defining Healthy Meals......Page 39
Reading the Nutrition Facts Label......Page 45
Preparing Healthy Meals......Page 49
What’s on the Menu?......Page 53
Peeking at My Strategy......Page 57
Working with the Recipes......Page 58
Tweaking the Menus for Your Family’s Tastes......Page 62
Hitting the Grocery Store......Page 63
Gathering the Ingredients You’ll Need......Page 67
Whipping Up the Plan......Page 70
Putting Together an Appealing Meal......Page 75
Evaluating Your Plan......Page 77
The Well-Stocked Pantry......Page 79
Finding a Place for Everything in Your Pantry......Page 89
Making Use of Your Fridge and Freezer......Page 90
The Tools of the Trade: Cookware and Appliances......Page 92
Part II: A Year’s Worth of Weekly Menu Plans......Page 99
Beef Steak with Curried Onion and Plum Sauce......Page 102
Rockin’ Rainbow Pasta......Page 103
Spicy Basque-Style Chicken......Page 104
Baked Corn Pudding......Page 106
Turkey Pot Pie......Page 107
Taco Soup......Page 108
Lentil-Stuffed Peppers......Page 110
Mediterranean Pasta and Pesto......Page 111
Sautéed Pork Loin with Mustard Grape Sauce......Page 112
Winner’s Chili......Page 114
Mexican Chicken Soup......Page 115
Butterflied Leg of Lamb with Asian Seasonings......Page 116
Pork Chops with Sweet Mustard Sauce......Page 118
Dark Chocolate-Tangerine Truffles......Page 119
Maple-Glazed Chicken with Cranberry Arugula Rice......Page 120
Mexicali Round Steak......Page 122
Bow-Tie Pasta with Winter Squash and Walnuts......Page 123
Baked Scallops......Page 124
Chicken Tetrazzini......Page 126
Baja Chipotle Fish Tacos......Page 127
Broiled Balsamic Filet Mignons......Page 128
Parmesan-Crusted Cubed Steaks......Page 130
Lentil Chili Soup......Page 131
Tarragon Chicken......Page 132
Lemon-Garlic Marinated Lamb Chops......Page 134
Mushroom and Brown Rice Soup......Page 135
Buttery Cajun Shrimp......Page 136
Home-Style Corned Beef and Dilled Cabbage......Page 138
Vegetable Chili......Page 139
Tuscan Roasted Chicken and Vegetables......Page 140
Baked Ham with Honey Apricot Glaze......Page 142
Rice-Nut Loaf......Page 143
Mediterranean Cod......Page 144
Meaty Mushroom Chili......Page 146
Taco Pie......Page 147
Quinoa Pilaf with Salmon and Asparagus......Page 148
Bean and Barley Salad......Page 150
Peruvian Quinoa Pork Stew......Page 151
Spicy Chicken in Peanut Sauce......Page 152
Baked Macaroni and Pimento Cheese......Page 154
Fettuccine with Bacon and Roasted Red Peppers......Page 155
Chinese Barbeque Pork Tenderloin......Page 156
You Won’t Know It’s Not Potato Salad......Page 158
Creamed Chicken......Page 159
Fusilli with Broccoli and Potatoes......Page 160
My Meatloaf......Page 162
Mushroom Primavera with Spaghetti Squash......Page 163
Roasted Chicken Thighs with Sherried Grapes and Watercress......Page 164
Beef Loin Steaks with Grilled Red Onion Relish......Page 166
Mediterranean Penne Salad......Page 167
Shrimp with Pasta and Feta Cheese......Page 168
Almond-Chocolate Baked French Toast......Page 170
Black Bean Chicken Chili......Page 171
Pork Medallions with Red Onion Marmalade......Page 172
Warm Dijonnaise Potato Salad......Page 174
Skillet Lasagne......Page 175
Salmon and Beet Salad......Page 176
Pot Roast with Carrots and Potatoes......Page 178
Pasta Primavera with Caramelized Onions......Page 179
Walnut Chicken Sauté......Page 180
Gingered Roast Pork Tenderloin and Supersweet Corn......Page 182
Frittata with Onion, Basil, and Tomato......Page 183
Lemon Dill Tilapia......Page 184
Summer Squash Casserole......Page 186
Mexican Green Rice with Chicken and Avocado......Page 187
Hamburger Steak with Gravy......Page 188
Santa Fe Grilled Steaks and Corn......Page 190
Tex-Mex Salad......Page 191
Vegetable-Turkey Chili......Page 192
Cajun Roast Pork Loin......Page 194
Vegetable Curry......Page 195
Chicken Paprika......Page 196
Ham and Lentil Stew......Page 198
Star-Spangled Blueberry Parfaits......Page 199
Island Shrimp with Black Bean Citrus Salsa......Page 200
Mustard Chicken with Greens......Page 202
Meatloaf......Page 203
Piglets in Blankets with Dipping Sauce......Page 204
Caramelized Lamb Chops......Page 206
Picadillo Stuffed Peppers......Page 207
Baked Chicken with Yukon Gold Potatoes......Page 208
Turkey and Vegetable Skewers with Walnut Lime Curry Sauce......Page 210
Confetti Quinoa Salad......Page 211
Rosemary Chicken with Cannellini Beans......Page 212
Balsamic and Parmesan Roasted Cauliflower......Page 214
Greek Turkey Burgers......Page 215
Almond-Crusted Chicken Tenders......Page 216
Orzo Salad with Chickpeas, Dill, and Lemon......Page 218
Grilled Portobello Burgers......Page 219
Turkey Enchiladas......Page 220
Malaysian Chicken on Fresh Greens......Page 222
Chicken Fried Steak......Page 223
No-Brainer Chicken......Page 224
Herbed Chicken Loaf......Page 226
Linguine with Spinach-Almond Pesto......Page 227
Grilled Southwestern Chicken......Page 228
Pork and Supersweet Corn......Page 230
Bow-Tie Pasta with Spinach and Mushrooms......Page 231
Baked Fried Chicken......Page 232
Grilled Lime Chicken with Avocado Salsa......Page 234
Penne Pasta Salad with Spinach and Tomatoes......Page 235
Risotto with Crimini Mushrooms......Page 236
Caesar Beef Kebabs......Page 238
Caramelized Onions with Red Peppers and Balsamic Vinegar over Fettuccine......Page 239
Shrimp and Pesto Pasta......Page 240
Fresh and Fruity Salad......Page 242
Pork Stir-Fry......Page 243
Pineapple Brûlée......Page 244
Grilled Flank Steak with Corn and Avocado Salad......Page 246
Moroccan Chicken......Page 247
Tilapia Gremolata with Vegetable Ribbons......Page 248
Turkey Breast and Pineapple-Orange Sauce......Page 250
Bow-Tie Pasta with Sun-Dried Tomatoes and Arugula......Page 251
Greek Chicken and Vegetable Ragout......Page 252
Rosemary Lamb Kebabs with Bell Peppers and Mushrooms......Page 254
Cheesy Chicken Crunchers......Page 255
Seared Salmon with Spinach and Grapes......Page 256
Sunday Dinner Pot Roast......Page 258
Monster Burgers......Page 259
Roasted Shrimp with Spaghetti......Page 260
Moroccan Vegetable and Pasta Soup......Page 262
Unstuffed Cabbage......Page 263
Baked Oregano Chicken and Potatoes......Page 264
Pork Tenderloin with Ginger-Peachy Glaze......Page 266
Chickpea and Tomato Curry......Page 267
Beef Kebabs with Cucumber Yogurt Sauce......Page 268
Steak Kebabs with Long Grain and Wild Rice......Page 270
Salsa Chili......Page 271
Mexican Lasagna......Page 272
Chicken with Caramelized Onions......Page 274
Baked Beef, Bean, and Corn Quesadillas......Page 275
Italian Meatloaf......Page 276
Chicken Fajita Pizza......Page 278
Chicken with Potatoes and Olives......Page 279
Tijuana Torta......Page 280
Harvest Rice......Page 282
Asian Turkey Wraps......Page 283
Mediterranean Shrimp......Page 284
Mediterranean Pork Kebabs......Page 286
No-Meat “Jambalaya”......Page 287
Baked Italian Chicken......Page 288
Moroccan-Style Beef Kebabs with Spiced Bulgur......Page 290
Pasta with Tomatoes, Spinach, and Gorgonzola......Page 291
Dilled Shrimp with Lime......Page 292
Penne with Chicken, Mushrooms, and Asparagus......Page 294
Black Beans and Rice......Page 295
Spicy Linguine with Shrimp......Page 296
No-Crust Tomato Cheese Pie......Page 298
Italian Lentil Soup......Page 299
Honey-Ginger Chicken......Page 300
Savory Beef Stew......Page 302
Southwest Meatloaf......Page 303
Ham and Swiss Christmas Brunch Bake......Page 304
Baked Apples......Page 306
Parmesan-Crusted Tenderloin with Savory Mushroom Sauce......Page 307
Hoppin’ John with Mustard Greens......Page 308
Part III: The Part of Tens......Page 309
Take Some Cooking Classes......Page 311
Chop Ahead......Page 312
Cook Extra......Page 313
Teach Someone Else......Page 314
Go for Easy Cleanup......Page 315
Love Your Microwave......Page 316
Monitor Your Portions......Page 317
Buy in Quantity......Page 318
Clip Coupons......Page 319
Think Doggie Bags......Page 320
Cut Down on Convenience Foods......Page 321
Don’t Pay for Waste......Page 322
Almonds......Page 323
Bananas......Page 324
Beans (Dried)......Page 325
Milk (Fat-Free or 1-Percent Low-Fat)......Page 326
Sweet Potatoes......Page 327
Walnuts......Page 328
Meatloaf......Page 329
Lasagna......Page 331
Pasta with Sauce......Page 333
Pulled Pork or Beef Barbecue......Page 334
Ground Beef, Chicken, or Turkey for Tacos......Page 335
Diced, Cooked Chicken for Almost Anything......Page 336
Baked Tilapia......Page 337
Salmon Fillets......Page 338
Pork Tenderloin......Page 339
Stuffed Avocado......Page 341
Soup......Page 342
Appendix: Metric Conversion Guide......Page 343
Index......Page 347