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    Home / Recipes / Meal Plans

    Meal Plan for Week 16 (Group 1)

    Free Meal Plan for Week 16 (Group 1): Tuna Casserole, Beef and Beans, Shrimp with Red Peppers and Grits, Chicken Divan, Cheese Steak Subs

    Free Meal Plan for Week 16 (Group 1): Tuna Casserole, Beef and Beans, Shrimp with Red Peppers and Grits, Chicken Divan, Cheese Steak Subs

    Week 16 Summary

    Notes for this week

    • For additional information about recipes, please visit the recipe post linked at the bottom of each recipe card.

    • No bulk cooking or meal prep this week, just some easy cooking and good food.

    Day 1

    Tuna CasseroleSugar Snap Peas

    Day 2

    Beef and BeansCornbread

    Day 3

    Shrimp with Red Peppers and GritsSautéed Spinach & Garlic

    Day 4

    Chicken DivanRiceGreen Salad

    Day 5

    Cheese Steak SubsSweet Potato FriesBroccoli Salad

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

    • Tuna Casserole
    • Sugar Snap Peas

    Cooked noodles with peas and carrots

    Tuna Casserole

    Mix and bake this easy tuna casserole in under 30 minutes (the tuna can be swapped out with chicken if you have picky eaters).
    4.25 from 8 votes
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    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Main Dish
    Cuisine American
    Servings 4
    Calories 272

    Ingredients
      

    • 2 cans water-packed tuna, drained
    • ¼ cup chopped onion
    • 1 cup frozen peas
    • ¼ cup chopped carrot
    • 1 can condensed cream of mushroom soup
    • 3 cups egg noodles, cooked and drained
    • ½ cup milk
    • salt and pepper to taste
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    Instructions

    • Mix all ingredients except noodles in a bowl; fold in cooked and drained noodles.
    • Bake at 350°F for 20 minutes or until bubbly.

    Notes

    If your family doesn't care for tuna, you can substitute cooked chicken (either canned or from your freezer stock) for this dish, or you can add more vegetables and omit the meat altogether.

    Nutrition per serving

    Calories: 272 calCarbohydrates: 33 gProtein: 24 gFat: 5 gSodium: 1323 mgFiber: 3 gSugar: 5 g
    Tuna Casserole Permalink
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    Coral, white, and brown illustration of a tilted salt shaker sprinkling salt

    Sautéed Sugar Snap Peas

    A quick sauté in butter with a dash of sugar is all it takes to make perfect fresh sugar snap peas
    No ratings yet
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    Cook Time 10 mins
    Total Time 10 mins
    Course Side Dish
    Cuisine American, Gluten-free, Vegetarian
    Servings 3 servings
    Calories 61

    Ingredients
      

    • 8 oz sugar snap peas, raw
    • 2 teaspoon butter
    • 1 teaspoon sugar
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    Instructions

    • Melt butter in a small fry pan.
    • Add sugar snap peas and cook for a couple of minutes, stirring frequently, until peas are covered with butter.
    • Sprinkle with sugar and continue cooking, stirring frequently, until peas are tendercrisp and bright green.

    Nutrition per serving

    Calories: 61 calCarbohydrates: 7 gProtein: 2 gFat: 3 gSodium: 27 mgFiber: 2 gSugar: 4 g
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    🗓️ Day 2

    • Beef and Beans
    • Cornbread

    Bowl of cooked ground beef and pinto beans in sauce with text Beef With Beans Menus4Moms

    Beef and Beans

    Easy and affordable, Beef and Beans is a stovetop meal that you may remember from your childhood. Its simple ingredients and easy prep make it a good meal for a busy night. Serve it with a salad for a complete meal, or add some cornbread on the side.
    4 from 4 votes
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    Prep Time 15 mins
    Cook Time 45 mins
    Total Time 1 hr
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 4 servings
    Calories 377

    Ingredients
      

    • 1 lb. ground beef
    • 1 large onion, chopped
    • 28 oz. baked beans
    • ½ C. water
    • salt and pepper to taste
    • dash of liquid smoke if desired
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    Instructions

    • Cook the ground beef and chopped onion in a large pan over medium heat.
    • Drain off the fat.
    • Add remaining ingredients to pan and simmer over low heat for about 45 minutes, stirring occasionally.

    Notes

    If you have cooked ground beef and/or onions in the freezer, use those to speed up this recipe even more.

    Nutrition per serving

    Calories: 377 calCarbohydrates: 42 gProtein: 35 gFat: 9 gSodium: 1480 mgFiber: 11 gSugar: 1 g
    Beef and Beans Permalink
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    Sliced cornbread in a round cast iron skillet and piece of cornbread on a plate

    Easy Cornbread with Canned Corn

    Flavor takes center stage in this easy recipe for cornbread with corn kernels. Golden yellow with delicious browned edges from cooking in a cast iron skillet and rich with corn kernels throughout each piece, this cornbread is perfect served on its own with butter or with chili, pinto beans, or soup.
    4.34 from 3 votes
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    Prep Time 10 mins
    Cook Time 25 mins
    Total Time 35 mins
    Course Bread
    Cuisine American, Southern
    Servings 8 slices
    Calories 286

    Equipment

    preseasoned cast iron skillet
    9" Cast Iron Skillet

    Ingredients
      

    • 1 cup yellow cornmeal
    • 1 cup all-purpose flour
    • ¼ cup sugar
    • 3 teaspoons baking powder
    • 1 teaspoon salt
    • ¼ cup vegetable oil
    • 1 cup milk
    • 1 large egg
    • 15.25 ounces canned corn, drained
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    Instructions

    • Preheat oven to 425°F.
    • Put half of the vegetable oil in a 9x9x2 cast iron skillet and preheat in oven just long enough to heat oil (be careful not to burn oil or let it smoke). Tip: You can test the preheated oil for readiness by dropping a tiny bit of cornmeal or batter into it. If it sizzles, it is ready.
    • While oil is heating in skillet, mix all remaining ingredients in a bowl.
    • Remove preheated cast iron skillet from oven carefully.
    • Pour batter into preheated cast iron skillet and bake for 20-25 minutes or until done. Cornbread is done when a toothpick inserted into the middle comes out with no wet batter (moist crumbs are okay).

    Notes

    One cup of thawed and drained frozen corn may be substituted for the canned corn.

    Nutrition per serving

    Serving: 1 sliceCalories: 286 calCarbohydrates: 42 gProtein: 6 gFat: 10 gSodium: 402 mgFiber: 2 gSugar: 8 gNet Carbohydrates: 40 g
    Easy Cornbread with Canned Corn Permalink
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    🗓️ Day 3

    • Shrimp with Red Peppers and Grits
    • Sautéed Spinach & Garlic
    Shrimp, diced tomatoes, and shredded cheddar cheese on grits, on a white plate with a fork.

    Shrimp and Grits

    Grits with shrimp sounded like some northern twist on a sacred southern staple when I first heard about it, but I can honestly say that this is one of my all time favorite dishes.
    5 from 1 vote
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    Prep Time 20 mins
    Cook Time 15 mins
    Total Time 35 mins
    Course Main Dish
    Cuisine American
    Servings 4 servings
    Calories 358

    Ingredients
      

    Grits:

    • 1 cup quick grits
    • 4 cups water
    • 1 tsp. garlic powder
    • 2 tsp. Worcestershire sauce
    • ¼ tsp. cayenne pepper
    • 1 tsp. salt
    • 2 oz. grated sharp cheddar cheese

    Shrimp and Red Pepper:

    • Olive oil cooking spray
    • 1 medium bell pepper, diced
    • 12 oz. frozen medium raw shrimp, thawed, peeled, and patted dry
    • 1 tbsp. oil
    • 1 tsp. paprika
    • 1 tsp. garlic powder
    • ½ teaspoon freshly ground black pepper
    • ⅛ tsp. salt
    • 2 green onions, chopped
    • 1 oz. shredded sharp cheddar cheese
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    Instructions

    • Add 4 cups of water to a covered medium saucepan. Add grits and bring to a boil. Cover, reduce heat, and simmer for about 5 minutes or until the grits are done. Remove from heat and stir in remaining grits ingredients, mixing well. Cover until shrimp is done.
    • While grits are cooking, combine shrimp, oil, paprika, garlic powder, pepper, and salt in a medium bowl and mix well until shrimp is evenly coated.
    • Spray a large non-stick skillet with olive oil spray and heat on medium high until pan is hot. Add red pepper dices and sauté for 3-4 minutes until tender. Remove from pan and set aside.
    • Add shrimp mixture to pan in a single layer and cook on medium high for 2-3 minutes without stirring. After 2-3 minutes, stir and cook until shrimp is done (shrimp will be opaque in the center).
    • Remove pan from heat and mix in red pepper dices and green onions. When grits are done, divide grits into 4 bowls, sprinkle the cheese (divided the 1 oz evenly between the bowls) on top of grits, and top with shrimp mixture. Serve immediately.

    Notes

    If you have the time, adding the grits to the water and soaking for 30-60 minutes before turning on the heat yields a richer corn flavor.

    Nutrition per serving

    Calories: 358 calCarbohydrates: 35 gProtein: 27 gFat: 13 gSodium: 1372 mgFiber: 3 gSugar: 2 g
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    Coral, white, and brown illustration of a tilted salt shaker sprinkling salt

    Sautéed Spinach and Garlic

    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Course Side Dish
    Cuisine Gluten-free, Vegetarian
    Servings 4 servings
    Calories 42

    Ingredients
      

    • 1-½ Tbsp. butter
    • 16 oz. fresh baby spinach, washed and dried
    • 2-3 cloves garlic, minced
    • Salt to taste
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    Instructions

    • Melt butter in a skillet and sauté minced garlic for a couple of minutes.
    • Add spinach and stir it into the garlic just until it starts to wilt. Add salt and serve.

    Nutrition per serving

    Calories: 42 calCarbohydrates: 5 gProtein: 3 gFat: 2 gSodium: 394 mgFiber: 2 gSugar: 1 g
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    🗓️ Day 4

    • Chicken Divan
    • Rice
    • Green Salad
    Chicken and broccoli with sauce and bread topping on a white plate

    Chicken Divan

    This popular chicken and broccoli casserole is a delicious way to use leftover chicken.
    5 from 4 votes
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    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Main Dish
    Cuisine American
    Servings 6 servings
    Calories 715

    Ingredients
      

    • 1 pound cooked boneless skinless chicken, chopped
    • 21 ounces condensed cream of chicken soup
    • 1 cup mayonnaise
    • ½ cup shredded cheddar cheese
    • 1 Tbsp. lemon juice
    • ½ tsp. curry powder
    • 16 ounces pkg. frozen chopped broccoli, steamed
    • 14 ounces Pepperidge Farm stuffing mix
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    Instructions

    • Combine soup and cheese in a sauce pan and heat until melted. Remove from heat and add mayonnaise, lemon juice, and curry, mixing well.
    • Prepare a 9x12 casserole dish with non-stick cooking spray, and layer broccoli, chicken, and soup and cheese mixture. Cover with stuffing mix.
    • Bake at 350° for 30 minutes or until bubbly.

    Notes

    Use cooked chicken from your freezer stock if you have it (prep time does not include cooking the chicken).

    Nutrition per serving

    Calories: 715 calCarbohydrates: 56 gProtein: 30 gFat: 41 gSodium: 1903 mgFiber: 4 gSugar: 7 g
    Chicken Divan Permalink
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    🗓️ Day 5

    • Cheese Steak Subs
    • Sweet Potato Fries
    • Broccoli Salad
    Sliced steak on a white hoagie bun topped with slices of cooked red pepper and onion and topped with cheddar cheese sauce

    Cheese Steak Subs

    Frozen steak slices or beef strips make these cheese steak subs a fast dinner. If you have leftover steak or beef roast slices, use that for an even better sandwich.
    No ratings yet
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    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course Sandwich
    Cuisine American
    Servings 4 sandwiches
    Calories 375

    Ingredients
      

    • 2 teaspoon oil
    • 1 onion, sliced
    • 1 large red bell pepper, sliced
    • 4 1.5 ounce frozen sandwich steak slices, thawed (or equivalent amount of leftover steak)
    • 10 ¾ ounce can cheddar cheese soup
    • 4 hoagie rolls, split
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    Instructions

    • Heat oil in a large skillet over medium-high heat.
    • Add the onion and pepper; cook until tender. Remove vegetables from skillet and set aside. Add steaks to skillet and heat until cooked through.
    • Heat soup in small saucepan until heated through, stirring occasionally. Spread each roll with 2 tablespoon heated soup.
    • Place steaks and vegetables on bottom of each roll and top evenly with the remaining soup. Add tops of hoagie rolls and serve.

    Notes

    If preferred, you can substitute leftover beef slices or frozen beef strips from the refrigerator or freezer section of the grocery store.

    Nutrition per serving

    Calories: 375 calCarbohydrates: 44 gProtein: 12 gFat: 17 gSodium: 714 mgFiber: 3 gSugar: 8 g
    Cheese Steak Subs Permalink
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    Broccoli, shredded cheddar cheese, bacon bits, and mayonnaise in a bowl with a fork.

    Broccoli Salad

    Broccoli Salad is a nice alternative to a side salad. It’s quick and easy when you use the bags of fresh broccoli florets available at the supermarket, but be sure to allow time for the salad to chill.
    5 from 2 votes
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    Prep Time 15 mins
    Chill Time 4 hrs
    Total Time 4 hrs 15 mins
    Course Salad
    Cuisine American
    Servings 6 servings
    Calories 361

    Ingredients
      

    • 3 cups fresh broccoli florets
    • ¾ cup cheddar cheese, shredded
    • 2 Tbsp. onion, chopped
    • ¾ cup mayonnaise
    • ⅓ cup sugar
    • 1 ½ Tbsp. red wine vinegar
    • 6 strips turkey bacon, cooked and crumbled
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    Instructions

    • In a large bowl, combine the first 3 ingredients and set aside.
    • In a medium bowl, mix together the mayo, sugar, and vinegar. Pour over the broccoli mixture and mix gently to coat. Chill for at least 4 hours.
    • Add bacon crumbles just before serving.

    Nutrition per serving

    Calories: 361 calCarbohydrates: 15 gProtein: 9 gFat: 29 gSodium: 601 mgFiber: 1 gSugar: 12 g
    Broccoli Salad 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.

    📌 Pin this meal plan

    Free Meal Plan for Week 16 (Group 1): Tuna Casserole, Beef and Beans, Shrimp with Red Peppers and Grits, Chicken Divan, Cheese Steak Subs

    Free Meal Plan for Week 16 (Group 1): Tuna Casserole, Beef and Beans, Shrimp with Red Peppers and Grits, Chicken Divan, Cheese Steak Subs
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    « Meal Plan for Week 15 (Group 1)
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    Posted March 30, 2021 by Mary Ann
    Updated: Feb 22, 2022 Filed Under: Meal Plans

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