A clip-and-save guide to a week's worth of meals

Heat oven to 400 degrees. Thinly slice onions. Peel potatoes and slice each crosswise at 1/2 -inch intervals, cutting to but not through opposite side. Insert onion slices. Sprinkle each potato with salt, to taste, and 1/2 teaspoon rosemary. Dot each potato with 1 teaspoon margarine or butter. Wrap in foil, place on baking sheet and bake 1 hour or until tender.

Per serving: 242 calories, 5 grams protein, 4 grams fat (15 percent calories from fat), 0.7 grams saturated fat, 48 grams carbohydrate, no cholesterol, 56 milligrams sodium, 4 grams fiber

Squareballs With Vegetables and Pasta (Friday)

Makes 6 servings

Preparation time: 10 minutes

Cooking time: about 30 minutes, plus time to cook the pasta and vegetables

1/2 pound each: lean ground beef and ground turkey breast

1/2 cup soft bread crumbs

2 egg whites, slightly beaten

2 tablespoons finely chopped onion

1/4 teaspoon salt

8 ounces penne pasta

3 cups frozen Italian vegetable mixture (12 ounces)

1 (26-ounce) jar spaghetti sauce

2 tablespoons shredded Parmesan cheese

Heat oven to 375 degrees. In a large bowl, combine beef, turkey, bread crumbs, egg whites, onion and salt. Mix lightly but thoroughly. In an 8-inch-square baking dish, press meat mixture into 1/2 -inch thickness.

Bake 16 to 18 minutes, or until center of meat is no longer pink and juices show no pink color. Carefully pour off drippings. Cut beef/turkey mixture into 16 squares; drain well on paper towels.

Meanwhile, cook pasta according to directions without oil or salt. About 6 minutes before pasta is done, stir in vegetables. Drain; keep warm. In a large saucepan, place "squareballs" and spaghetti sauce.

Cook, uncovered, over medium-low heat 6 to 8 minutes or until heated through, stirring occasionally. Spoon over pasta and vegetables. Sprinkle with cheese.

Per serving: 368 calories, 30 grams protein, 7 grams fat (18 percent calories from fat), 2 grams saturated fat, 47 grams carbohydrate, 41 milligrams cholesterol, 878 milligrams sodium, 4 grams fiber

Ham and Cheese Frittata (Wednesday)

Makes 4 servings

Preparation time: 5 minutes

Cooking time: less than 20 minutes

cooking spray

8 ounces well-trimmed, chopped ham (about 2 1/4 cups)

2 cups frozen tiny green peas

1 (7-ounce) jar roasted red peppers, drained and diced

4 large eggs

4 egg whites

1 (10 3/4 -ounce) can reduced-fat condensed cream of mushroom soup

In a large, oven-safe (see note below), nonstick skillet coated with cooking spray, heat ham, peas and peppers on medium heat, stirring occasionally, 2 or 3 minutes or until peas thaw.

In a medium bowl, whisk eggs, egg whites and soup until slightly blended.

Pour mixture over ham and vegetables; cover and cook 8 to 10 minutes over medium-low heat. Egg should be set on bottom and around edges. Heat broiler. Broil frittata 4 or 5 inches from heat 3 or 4 minutes or until firm in center and slightly browned. Cut in wedges and serve.

Note: Double-wrap skillet handle with foil to prevent handle from burning.

Per serving: 323 calories, 31 grams protein, 13 grams fat (36 percent calories from fat), 4.1 grams saturated fat, 20 grams carbohydrate, 269 milligrams cholesterol, 943 milligrams sodium, 3 grams fiber

Vegetable Wrap (Thursday)

Makes 16 pieces

Preparation time: about 15 minutes

Chilling time: at least 30 minutes

4 fat-free burrito-size tortillas

1 (8-ounce) container hummus

4 cups fresh baby spinach

2 cups shredded carrots

1 large yellow bell pepper, thinly sliced

Place tortillas flat in front of you. Spread top half of each with 1/4 of hummus to cover. Add a layer of spinach, carrots, yellow pepper over all of burrito, ending 1 1/2 inches from top. Tightly roll each burrito from edge near you. Wrap each one tightly in plastic wrap. Refrigerate 30 minutes or more. Before serving, remove plastic and cut each wrap into 4 pieces.

Each piece: 74 calories, 3 grams protein, 1 gram fat (17 percent calories from fat), no saturated fat, 13 grams carbohydrate, no cholesterol, 188 milligrams sodium, 2 grams fiber

Rice Pilaf With Pecans (Saturday)

Make 8 servings

Preparation time: about 10 minutes

Cooking time: less than 30 minutes

1 julienne carrot

1 chopped onion

1 tablespoon olive oil

2 1/2 cups fat-free chicken broth

1/2 cup orange juice

1 1/2 cups long-grain rice

1/4 cup golden raisins

2 tablespoons chopped pecans

In a large saucepan over medium heat, cook carrot and onion in oil 5 minutes or until softened. Add broth, juice, rice and raisins; bring to boil. Cover, reduce heat and simmer 20 minutes or until liquid is absorbed. Meanwhile, heat oven to 350 degrees and toast pecans 4 or 5 minutes or until lightly browned. Sprinkle pecans over rice.

Per serving: 195 calories, 4 grams protein, 3 grams fat (15 percent calories from fat), 0.4 grams saturated fat, 37 grams carbohydrate, no cholesterol, 147 milligrams sodium, 2 grams fiber

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner @mindspring.com.