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    Home / Meal Plans

    Meal Plan for Week 1 (Group 2)

    Meal Plan for Week 1 (Group 2): Maple Dijon Chicken, Broccoli & Fettuccine Alfredo, Loaded Baked Potatoes, Quick & Easy Mexican Style Soup, Lemon Rosemary Chicken

    Meal Plan for Week 1 (Group 2): Maple Dijon Chicken, Broccoli & Fettuccine Alfredo, Loaded Baked Potatoes, Quick & Easy Mexican Style Soup, Lemon Rosemary Chicken

    Week 1

    Notes for this week

    • For additional information about recipes, please visit the recipe post linked at the bottom of each recipe card.
    • Maple Dijon Chicken on Day 1 can be doubled or tripled for the freezer (be sure to adjust the quantities in the shopping list).
    • Use your stock of cooked ground beef from the freezer or restock if needed for the soup on Day 4.
    • If your freezer stock of chicken is low, cook extra chicken on Day 5 to restock.

    Day 1

    Maple Dijon ChickenZucchini and TomatoesItalian Bread

    Day 2

    Broccoli & Fettuccine AlfredoGreen Salad

    Day 3

    Loaded Baked PotatoesSteamed BroccoliBlack-eyed Peas

    Day 4

    Quick & Easy Mexican Style SoupBaguette

    Day 5

    Lemon Rosemary ChickenPeas and CarrotsDinner Rolls

    Jump to:
    • 🗓️ Day 1
    • 🗓️ Day 2
    • 🗓️ Day 3
    • 🗓️ Day 4
    • 🗓️ Day 5
    • 🧾 Create a shopping list


    🗓️ Day 1

    • Maple Dijon Chicken
    • Italian Bread
    • Zucchini and Tomatoes
    White plate with chicken breast topped with a Dijon sauce.

    Maple Dijon Chicken (Freezer Cooking)

    Maple syrup, Dijon mustard, and red wine vinegar make a delicious sauce for this easy freezer chicken dish that can be prepared in advance and cooked in the crockpot.
    No ratings yet
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    Prep Time 5 mins
    Cook Time 4 hrs
    Total Time 4 hrs 5 mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 4 servings
    Calories 412

    Ingredients
      

    • 1-½ to 2 lbs. boneless, skinless chicken breasts
    • 1 cup Dijon mustard
    • ½ cup maple syrup
    • 2 Tbsp. red wine vinegar
    • ½ tsp. salt
    • ½ tsp. pepper
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    Instructions

    • Combine Dijon, maple syrup, vinegar, salt, and pepper in a bowl and mix well.
    • Place chicken in slow cooker and pour sauce on top.
    • Cook in slow cooker on high for 4 hours or low for 8 hours.

    To stock your freezer:

    • Place chicken in a freezer container and pour mixture over chicken. Seal, while removing the air, and label with the date and the following: “Maple Dijon Chicken: Thaw in refrigerator overnight and cook in slow cooker on high for 4 hours or low for 8 hours.”

    Nutrition per serving

    Calories: 412 calCarbohydrates: 31 gProtein: 51 gFat: 8 gSodium: 1213 mgFiber: 2 gSugar: 25 g
    Maple Dijon Chicken (Freezer Cooking) Permalink
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    Coral, white, and brown illustration of a tilted salt shaker sprinkling salt

    Zucchini & Tomatoes

    No ratings yet
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    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Course Side Dish
    Cuisine American, Vegetarian
    Servings 4 servings
    Calories 74

    Ingredients
      

    • 2 large zucchini, chopped
    • 1 Tbsp. oil
    • 15 oz. can fire-roasted tomatoes, drained
    • Salt to taste
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    Instructions

    • Heat oil in a fry pan. Add chopped zucchini and sauté until tendercrisp.
    • Add tomatoes and stir gently. Cook until heated through.
    • Salt to taste and serve.

    Nutrition per serving

    Calories: 74 calCarbohydrates: 8 gProtein: 2 gFat: 4 gSodium: 172 mgFiber: 2 gSugar: 5 g
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    🗓️ Day 2

    • Broccoli & Fettuccine Alfredo
    • Green Salad
    Afredo sauce with broccoli over fettuccine on a clear glass plate with a fork

    Broccoli & Fettuccine Alfredo

    Prepared sauces can be a lifesaver, but preparing fresh homemade Alfredo sauce is worth the little bit of extra effort. Add a quick salad to Broccoli & Fettuccine Alfredo, and the complete meal can be on the table in about the time it takes to cook and drain the fettuccine.
    No ratings yet
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    Prep Time 3 mins
    Cook Time 12 mins
    Total Time 15 mins
    Course Main Dish
    Cuisine Italian, Vegetarian
    Servings 4 servings
    Calories 580

    Ingredients
      

    • 8 oz fettuccine, cooked according to pkg. directions
    • ½ recipe homemade alfredo sauce, or a jar of prepared sauce
    • 1 head broccoli, chopped into florets
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    Instructions

    • Steam broccoli in covered microwave safe dish for about 5 minutes or add broccoli to fettuccine during the last five minutes of the fettuccine boiling time.
    • Drain pasta and broccoli. Serve Alfredo sauce over pasta and broccoli.

    Notes

    Nutrition facts are for homemade Alfredo sauce.

    Nutrition per serving

    Calories: 580 calCarbohydrates: 52 gProtein: 18 gFat: 34 gSodium: 617 mgFiber: 5 gSugar: 3 g
    Broccoli & Fettuccine Alfredo Permalink
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    🗓️ Day 3

    • Loaded Baked Potatoes
    • Steamed Broccoli
    • Black-eyed Peas
    Baked potato topped with chili, shredded cheddar cheese, diced tomatoes, sour cream, and diced green onions, with shredded cheese and diced tomatoes are on the counter around the potato.

    Loaded Baked Potatoes

    Baked potatoes are an easy meal that allows everyone to dress their own potato the way they like it.
    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 1 hr
    Total Time 1 hr 5 mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 6 potatoes
    Calories 282

    Ingredients
      

    • 6 large baking potatoes, or as many as you need
    • 15 oz can chili, heated
    • shredded cheddar cheese
    • salt and pepper
    • vegetable oil for coating
    • Optional ingredients: sour cream, green onions, tomatoes
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    Instructions

    • Coat potatoes with oil. Coat with coarsely ground salt and pepper and cook using the method of your choice below.
    • Cut open and slightly mash insides of potatoes (leave insides in potato). Top with chili, cheese and any other garnishes you choose.

    Oven Method:

    • Prick potatoes with a fork several times, wrap in aluminum foil, and cook at 350°F for approximately 1 hour or until centers are hot and tender.

    Crockpot Method:

    • Prick potatoes with a fork several times, wrap in aluminum foil, and cook in the slow cooker for 3-4 hours on high or 6-7 hours on low.

    Microwave Method:

    • Prick potatoes with a fork several times, and starting with 6 minutes, cook in the microwave on high. Check potatoes regularly to see if they are done, adding time in 1-2 minute increments until they are cooked through.

    Instant Pot Method:

    • A Mindful Mom has Instant Pot instructions for baked potatoes.

    Notes

    This recipe is for chili & cheese baked potatoes, but there are endless options for other toppings. Try topping potatoes with broccoli and cheese, chili and green onions, butter and sour cream, shredded chicken and salsa, jalapenos and cream cheese, or any other combination.
    One of the best ways to save money on your grocery bill is to reduce food waste, and loaded potatoes are a good time to take advantage of leftovers in your refrigerator by adding them with complementary condiments as toppings.
    Nutrition facts use chili with beans and 1 tablespoon shredded cheddar cheese. Other toppings not included in calculation.

    Nutrition per serving

    Calories: 282 calCarbohydrates: 47 gProtein: 11 gFat: 7 gSodium: 433 mgFiber: 6 gSugar: 2 g
    Loaded Baked Potatoes Permalink
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    🗓️ Day 4

    • Quick & Easy Mexican Style Soup
    • Baguette
    White bowl filled with soup of beans, tomatoes, and beef, topped with shredded cheddar cheese, tortilla chips, and sour cream, garnished with cilantro.

    Quick & Easy Mexican Style Soup

    This hearty one pot meal is ready in only 30 minutes (15 minutes if you keep cooked ground beef and sautéed onions in your freezer!).
    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Main Dish
    Cuisine Mexican
    Servings 6 servings
    Calories 435

    Ingredients
      

    • 1 lb. cooked ground beef
    • ½ cup onion, chopped
    • 3 cups water
    • 2 16 oz. cans light kidney beans, undrained
    • 2 16 oz. cans stewed tomatoes, diced
    • 2 8 oz. cans tomato sauce
    • 2 tablespoon taco seasoning mix

    Additional condiments as desired:

    • avocado, peeled, pitted, and chopped
    • shredded cheddar cheese
    • sour cream
    • tortilla chips
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    Instructions

    • Place ground beef and onion in a soup pot and cook until beef is reheated and onion is tender.
    • Add water, undrained tomatoes, kidney beans, tomato sauce, and taco seasoning mix. Simmer, covered, until hot.
    • Add cheese, sour cream, avocado, and tortilla chips to soup if desired. Add jalapenos or salsa for a spicier soup.

    Notes

    If you keep cooked ground beef and sautéed onions in your freezer, you can have this easy soup on the table in under 15 minutes.
    Toppings not included in nutrition calculation.

    Nutrition per serving

    Calories: 435 calCarbohydrates: 50 gProtein: 34 gFat: 12 gSodium: 1288 mgFiber: 14 gSugar: 10 g
    Quick & Easy Mexican Style Soup Permalink
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    🗓️ Day 5

    • Lemon Rosemary Chicken
    • Peas and Carrots
    • Dinner Rolls
    slices of roasted chicken garnished with fresh rosemary and lemon slices on a white plate

    Lemon Rosemary Chicken

    This beautiful roast chicken is delicious as well as attractive. The seasoned butter rub means it browns nicely without drying out.
    5 from 1 vote
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    Prep Time 30 mins
    Cook Time 1 hr 30 mins
    Resting Time 5 mins
    Total Time 2 hrs 5 mins
    Course Main Dish
    Cuisine American
    Servings 8 sesrvings
    Calories 223

    Ingredients
      

    • 1 large whole roaster
    • 1 tablespoon butter, softened
    • 1 tablespoon rosemary
    • 1 teaspoon garlic, minced
    • ½ teaspoon salt
    • ¼ teaspoon pepper
    • 1 lemon
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    Instructions

    • Preheat oven to 400°.
    • Clean chicken and remove anything in the cavity. Pat dry.
    • In a small bowl, mix together everything except chicken and lemon. Rub the butter mixture over entire chicken.
    • Cut the lemon in half, and slightly squeeze the juice from one half over top of chicken. Put both lemon halves inside chicken cavity.
    • Place chicken on a roasting rack in a roaster and roast for about 1 hour, basting 2-3 times. Cover with foil and roast an additional 30-45 minutes, basting 1-2 times, until internal temperatures reach 165°. Let chicken sit for about 5 minutes before carving.

    Notes

    Use leftover chicken for restocking your freezer.

    Nutrition per serving

    Calories: 223 calCarbohydrates: 2 gProtein: 18 gFat: 16 gSodium: 225 mgFiber: 1 gSugar: 1 g
    Lemon Rosemary Chicken Permalink
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    🧾 Create a shopping list

    Note that any recipe scaling from the recipes above does not carry over to the starting point for the grocery list, so you will need to make those same serving adjustments below after you click the Shopping List button. To print the notes for each day, after clicking the Shopping List button, click Print Collection.

    Meal Plan for Week 1 (Group 2): Maple Dijon Chicken, Broccoli & Fettuccine Alfredo, Loaded Baked Potatoes, Quick & Easy Mexican Style Soup, Lemon Rosemary Chicken
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    Posted by Mary Ann on December 20, 2021; Updated on March 15, 2023Filed Under: Meal Plans

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    Mary Ann Kelley

    Hi there! I'm Mary Ann Kelley, and I'm the food blogger/meal planner here at Add Salt & Serve. Read more

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