I'm always bad at planning menus for myself, so I did a little searching online. I found this site: http://hp2010.nhlbihin.net/menuplanner/menu.cgi It's a part of the National Institute of Health's website on the Obesity Education Initiative.

You can select the number of calories you want to eat per day and select foods from drop down menus to make a full days menu. I expect there aren't as many choices as some of the fancier sites, but this is free!!

At the very least, it's worth a look!

Cool! I hadn't seen that one, but ***********.com is free too, you may like it you can do a full week w/shopping list