Everyday Food: Shopping plan for five low-cal meals

1. In a large skillet, heat 1 tablespoon oil over medium-high heat. Add onions and peppers; cook, stirring occasionally, until beginning to brown, about 7 minutes. Season with salt and pepper and add 3/4 cup water; cover and simmer 3 minutes. Uncover and cook, stirring occasionally, until vegetables are soft and liquid has evaporated, 2 minutes. Cover and refrigerate 1 cup onion-pepper mixture for use on Thursday.

2. Meanwhile, heat 1 teaspoon oil in a small skillet over medium. Add sausages and cook, turning occasionally, until browned and cooked through, 10 to 12 minutes. Place sausages and vegetables on bread and top with mustard, if desired.

Nutritional analysis per serving: 376 calories, 11 grams fat, 42 grams carbohydrates, 29 grams protein, 4 grams fiber and 26 percent of calories from fat.

1. In a medium saucepan, combine broth and chicken; bring broth to a gentle simmer over medium. Reduce heat slightly so liquid is moving but not simmering; cook until chicken is cooked through, about 15 minutes. Transfer chicken to a plate and let rest until cool enough to handle. Shred into bite-size pieces.

2. Bring broth to a rapid simmer; add rice and cook just until tender, 16 to 18 minutes. Return chicken to pot. In a medium bowl, whisk eggs until frothy; whisk in lemon juice. Whisking constantly, slowly pour 1 cup hot broth into egg mixture. Immediately whisk egg mixture into pot. Season soup with salt and pepper. Serve immediately, garnished with pepper and dill.

Nutritional analysis per serving: 353 calories, 6 grams fat (2 grams saturated fat), 41 grams carbohydrates, 32 grams protein, 0.7 gram fiber and 15 percent of calories from fat.

Soft polenta can require more liquid than the package instructions typically call for.

1. In a 4-quart pot, bring milk and 5 cups broth to a boil over medium-high heat. Gradually whisk in polenta. Continue to whisk until polenta thickens. Reduce heat to low, season with salt and pepper, and simmer gently, stirring occasionally to prevent sticking until cooked, about 25 minutes.

2. Meanwhile, flatten pork pieces into medallions between the palms of your hands. Season pork with salt and pepper. In a large skillet, heat 1 1/2 teaspoons oil over medium-high heat. Add half the pork and cook until browned on both sides, about 3 minutes total. Transfer to a plate and loosely cover with foil; repeat with 1 1/2 teaspoons oil and pork.

3. Return skillet to heat and add 1 teaspoon oil, onions, chard stems and 1/4 cup broth. Cook, scraping up browned bits, until vegetables begin to soften, 5 minutes (reduce heat to prevent burning as needed). Add chard leaves and cook until wilted, about 2 minutes. Add vinegar, 3/4 cup broth and pork with any accumulated juices; cook until liquid has almost evaporated, 4 minutes.

4. Pour 4 cups polenta into a lightly oiled 8-inch square baking dish; cover with plastic wrap and refrigerate for Friday. Stir butter into remaining polenta. Season pork and vegetables with salt and pepper and serve over polenta.

Nutritional analysis per serving: 368 calories, 11 grams fat (3 grams saturated fat), 33 grams carbohydrates, 33 grams protein, 4 grams fiber and 27 percent of calories from fat.

This recipe is delicious (and even leaner) with chicken or turkey cutlets instead of beef. You can also use another cheese, such as Swiss or sharp cheddar.

1. Pat meat dry with paper towels and season with salt and pepper. Place cheese and onion-pepper mixture in center of beef pieces. Beginning with narrow end of meat, roll filling up tightly. Carefully flip meat seam side up and secure with toothpicks.

2. Place a medium skillet over medium-high heat; brush with 1 teaspoon oil. Place meat rolls, seam side down, in skillet and cook, turning occasionally, until beef browns and cheese melts, about 8 minutes (reduce heat if beef is browning too quickly). Transfer beef rolls to a plate.

3. Toss lettuce with vinegar and 1 teaspoon oil; season with salt and pepper. Remove toothpicks from beef rolls; serve with salad.

Nutritional analysis per serving: 227 calories, 11 grams fat (4 grams saturated fat), 8 grams carbohydrates, 25 grams protein, 3 grams fiber and 44 percent of calories from fat.

A small amount of cream is all it takes to make these mushrooms taste luxurious.

1. Heat broiler, with rack 5 inches from heat. In a large skillet, heat 1 tablespoon oil over medium-high heat. Add mushrooms and cook, stirring occasionally, until golden brown, about 5 minutes. Season with salt and pepper. Add broth and cook until reduced by half, about 4 minutes. Stir in cream and cook 2 minutes. Remove from heat.

2. Place a rimmed baking sheet in oven to heat for 5 minutes. Pat polenta wedges dry with a paper towel and lightly brush both sides with 1 1/2 teaspoons oil. Toss asparagus with 1/2 teaspoon oil.

3. Carefully place asparagus on one half of hot sheet and season with salt and pepper; place polenta on other half of sheet.

4. Broil until polenta is golden brown and asparagus is crisp-tender, about 6 minutes, rotating sheet and tossing asparagus halfway through. Serve polenta wedges with asparagus and creamy mushrooms.

Nutritional analysis per serving: 261 calories, 9 grams fat (2 grams saturated fat), 32 grams carbohydrates, 3 grams protein, 3 grams fiber and 31 percent of calories from fat.