Each day of the week offers a menu aimed at a different...

Each day of the week offers a menu aimed at a different aspect of meal planning. There's a family meal, a kids' menu aimed at younger tastes, a heat-and-eat meal that recycles leftovers, a budget meal that employs a cost-cutting strategy, a meatless or "less meat" dish for people who may not be strict vegetarians but are trying to cut down on meat, an express meal that requires little or no preparation, and an entertaining menu that's quick.

SUNDAY / Family

Gather the family for Peppered Steak With Mixed Mushrooms. Enjoy this summertime combo over no-yolk noodles. Serve with fresh green beans and dinner rolls on the side. Scoop fat-free peach ice cream for dessert.

Plan ahead: Save half the beef from the Peppered Steak and enough ice cream for Monday.

Peppered Steak With Mixed Mushrooms

Makes 4 servings

Preparation time: 20 minutes

Cooking time: about 20 minutes

12 ounces cremini (baby

portobello) mushrooms

4 ounces oyster mushrooms

1 1 / 4 pounds beef round or

flank steak

1 / 4 teaspoon salt

2 to 3 teaspoons lemon pepper

seasoning

2 teaspoons olive oil, divided

cooking spray

1 tablespoon minced garlic

1 pound zucchini, halved

lengthwise and sliced

1 tablespoon flour

1 cup beef broth

1 cup cherry tomatoes, halved

Trim and slice cremini mushrooms (about 4 1 / 4 cups); remove and discard tough portion of stems from oyster mushrooms (makes about 1 1 / 4 cups); set mushrooms aside. Cut beef diagonally across the grain, into thin slices; sprinkle with salt and lemon pepper.

In a large nonstick skillet over medium heat, heat 1 teaspoon of the oil until hot. Add beef in two batches; cook and stir each batch 5 minutes or just until browned; remove and keep warm. (Reserve and refrigerate one batch -- or half the beef -- for Monday).

Recoat the same skillet with cooking spray and heat the remaining 1 teaspoon oil. Add cremini mushrooms and garlic; cook and stir 5 minutes or until tender. Add zucchini; cook stirring occasionally 5 minutes or until softened.

In a small bowl, combine flour with 1 / 4 cup of the broth. Stir into skillet along with the remaining 3 / 4 cup broth; cook and stir until thickened. Stir in tomatoes, oyster mushrooms and half the beef; cook just until hot.

Per serving: 178 calories, 23 grams protein, 5 grams fat (23 percent calories from fat), 1.1 grams saturated fat, 14 grams carbohydrate, 40 milligrams cholesterol, 478 milligrams sodium, 4 grams fiber.

MONDAY / Heat & Eat

Make a steak and red potato salad for dinner tonight. Combine the cooked, chopped steak (leftover from Sunday), 1 1/2 pounds cooked red potatoes cut into bite-sized pieces, 1/2 cup shredded carrots, 1 cup cherry tomatoes (halved) and 1 / 4 cup crumbled blue cheese. Pour 1/3 cup reduced-fat vinaigrette over salad and toss to mix. Serve with crusty bread. For dessert, spoon fresh peaches over leftover ice cream.

TUESDAY / Kids

Serve tonight's Pizzeria Chicken with spaghetti and fresh broccoli for color, crunch and vitamins. Add bread sticks.

For dessert, create a Tropical Cooler. In a blender, combine 1 cup pineapple juice, 1 peeled, seeded and chopped mango, 1 banana cut into chunks, and 8 ice cubes; blend and pour.

Pizzeria Chicken

Makes 4 servings

Preparation time: less than

10 minutes

Cooking time: 18 to 22 minutes

cooking spray

4 4- or 5-ounce boneless skinless

chicken breast

1/2 cup pizza sauce

1/2 cup shredded part-skim

mozzarella cheese

8 pieces thinly sliced pepperoni

1 medium red bell pepper,

cut into thin slices

Heat oven to 450.

Tear 4 (12- by 18-inch) sheets heavy-duty foil and coat with cooking spray. Place 1 breast in center on each piece of foil. Top with 2 tablespoons pizza sauce, 2 tablespoons cheese, 2 pieces pepperoni and 3 or 4 pieces red bell pepper. Bring up foil sides, double fold top and sides to close. (Leave room for air circulation). Place packets on a cookie sheet; bake 18 to 22 minutes or until chicken is no longer pink and juices are clear.

Per serving: 238 calories, 33 grams protein, 9 grams fat (33 percent calories from fat), 3.6 grams saturated fat, 6 grams carbohydrate, 83 milligrams cholesterol, 535 milligrams sodium, 1 gram fiber.

WEDNESDAY / Budget

Serving Rigatoni With Italian Eggplant Sauce is a great way to save money. Accompany the Southern Italian dish with mixed greens and garlic bread. Fresh plums are an easy dessert.

Rigatoni With Italian Eggplant Sauce

Makes 4 servings

Preparation time: 15 minutes

Cooking time: about 30 minutes, plus pasta

8 ounces rigatoni (about 2 cups)

1 tablespoon vegetable oil

8 ounces ground turkey breast

1 large chopped onion

1 tablespoon minced garlic

1 medium eggplant cut into

3 / 4 -inch chunks (about 1 pound)

1 16-ounce can tomato sauce

1/3 cup raisins

1 tablespoon freshly grated

lemon peel

2 teaspoons cumin

1/2 teaspoon each Italian

seasoning and salt

1 / 4 teaspoon cinnamon

2 / 3 cup water

Cook rigatoni according to directions without salt or oil.