Stuck eating the same old things? Our 31 days of menus will help make variety a way of life.

Put down the magazine and pick up a pencil. Write down the names of the dishes you most often make for dinner. How many did you come up with? Be honest--five, eight maybe?

A famous chef once observed that the average American cook prepares the same seven or so dishes over and over again--which doesn't make for a very varied culinary experience nor an easy time of it if you're truly hungering for a change. Well, guess what? This month you're off the hook--we're giving you a different menu for each night that, for the most part, will take under an hour to prepare. Best of all, these meals are more than a reprieve from monotony; they illustrate principals that can help you expand your repertoire on your own in the near future.

Here are the underlying concepts:

* Remember to keep everyday meals simple. If you plan an elaborate dish, accompany it with easy-to-make side dishes. Focus on energy-sustaining complex carbohydrates like grains and complement them with beans, tofu, tempeh, eggs, nuts or seeds for protein. And make sure to include plenty of fresh vegetables and fruits for additional vitamins, minerals and fiber.

* Think about meals in advance. Something as simple as soaking dried mushrooms or transferring tempeh from the freezer to the refrigerator before you leave for work may significantly reduce the time it takes to prepare dinner.

* Always make more than you need. Soups and casseroles often taste better the second time around when the flavors have had a chance to mingle, and planned extras, such as grains, beans and sauces, provide a head start on future meals. Treat leftovers as launching pads for new dishes. Turn any remaining grains, beans and vegetables into burgers, for example, or stuff squash with left-over rice pilaf.

* Peruse the entire menu before you begin cooking. Mentally order the tasks--if you're going to need boiling water for pasta or noodles, put a pot on to heat right away. Begin with the dish that will take the longest to prepare.

* Finally, tune into the season. Think soups, stews, baked vegetables and casseroles in cold weather. Switch to stir-fries, salads, sandwiches, grilled vegetables and chilled soups when it's warm. Most vegetables and fruits are available year-round, but seasonal, local produce is always best in terms of taste and price.