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    Home / Meal Plans

    Meal Plan for Week 17 (Group 2)

    List of recipes in free meal plan for Week 17 (Group 2)

    Week 17 Summary

    Notes for this week

    • For additional information about recipes, please visit the recipe post linked at the bottom of each recipe card.
    • If you have cooked chicken in the freezer, use it in the Quick Chicken "Lo Mein" on Day 1

    Day 1

    Chicken Lo MeinAcorn Squash

    Day 2

    Barley Lentil SoupBread of Your Choice

    Day 3

    Ravioli with Sun-Dried Tomatoes in Cream SauceGlazed Baby Carrots

    Day 4

    Burrito CasseroleCaramelized Pineapple

    Day 5

    Savory Swiss SteakMashed PotatoesGreen Peas with Butter

    List of recipes in free meal plan for Week 17 (Group 2)

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


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    🗓️ Day 1

    • Chicken Lo Mein
    • Acorn Squash
    Ramen noodles, broccoli, and bell pepper strips in a bowl with chopsticks.

    Quick Chicken “Lo Mein”

    This quick and easy Chinese inspired dish is a great way to serve leftover chicken. It can be on the table in about 10 minutes, making it a great meal for those nights when the drive through is tempting.
    No ratings yet
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    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Course Main Dish
    Cuisine Chinese
    Servings 4 servings
    Calories 254

    Ingredients
      

    • 1 tablespoon olive oil
    • 1 lb. cooked chicken, cubed
    • 2 3 oz. pkg. chicken flavored Ramen Noodles
    • 1 ½ cups water
    • 1 red or yellow pepper, cut into strips
    • 2 cups broccoli florets or cauliflower
    • 3 med. green onions, chopped
    • 2 tsp. parsley
    • 1 ¼ tablespoon soy sauce
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    Instructions

    • Break apart ramen noodles and set aside. Heat oil in skillet or wok and stir fry chicken until reheated, about 2 minutes.
    • Add broken noodles to skillet with water, seasoning packet, vegetables, parsley and soy sauce. Heat until liquid boils.
    • Reduce heat and cook 3-4 minutes, stirring occasionally. When noodles are soft, serve immediately.

    Nutrition per serving

    Calories: 254 calCarbohydrates: 6 gProtein: 31 gFat: 11 gSodium: 433 mgFiber: 2 gSugar: 2 g
    Quick Chicken “Lo Mein” Permalink
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    Candied acorn squash with a spoon

    Microwave Acorn Squash {Quick & Easy}

    Microwave acorn squash is a delicious side dish that says fall with every bite, and it is ready in just 15 minutes. This microwave recipe with cinnamon-sugar butter is an easy side dish.
    4.48 from 34 votes
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    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Course Side Dish
    Cuisine American, Gluten-free, Vegetarian
    Servings 2 servings
    Calories 140

    Ingredients
      

    • 1 acorn squash
    • 2 teaspoons brown sugar or honey
    • dash of cinnamon and/or nutmeg
    • 2 teaspoon butter
    • dash of salt
    • 2 tablespoons water, for steaming
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    Instructions

    • Wash acorn squash, cut in half lengthwise; scrape out seeds.
    • Place cut side down into a glass baking dish containing 2 tablespoons water.
    • Cook in microwave until squash is tender, about 6 minutes. (Cooking time depends on your microwave strength and the number of squash you are cooking; this recipe was tested using one squash—two halves—in a 1600 watt microwave.)
    • Remove from microwave, turn squash right side up in same dish.
    • Into each hollow, place butter, brown sugar, cinnamon, and salt. Cook in microwave until butter mixture is bubbly, about 2-4 minutes. Serve hot.
    • Cook in microwave until butter mixture is bubbly. Serve hot.

    Video

    Notes

    One squash makes enough for two people, so just adjust the number of squash to be half the number of servings you want.
    Oven instructions: You can make roasted or baked squash in the oven if you prefer—skip the steaming step and put it face down on a baking sheet with shallow sides, and cook it in a preheated  375ºF oven for about 30-40 minutes (or until the insides are tender when pricked with a fork) Remove and turn skin side down and fill the hollow with the butter, sugar, and cinnamon. Cook until butter is melted and bubbling, about 15 more minutes.

    Nutrition per serving

    Serving: 0.5 squashCalories: 140 calCarbohydrates: 27 gProtein: 2 gFat: 4 gSodium: 43 mgFiber: 3 gSugar: 5 g
    Microwave Acorn Squash {Quick & Easy} Permalink
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    🗓️ Day 2

    • Barley Lentil Soup
    • Bread of Your Choice
    Soup with barley, lentils, carrots, tomatoes, and broth in a white bowl

    Barley Lentil Soup

    This hearty legume soup with fresh vegetables is a comforting and delicious cool weather meal.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 20 mins
    Cook Time 1 hr 30 mins
    Total Time 1 hr 50 mins
    Course Main Dish
    Cuisine American
    Servings 8 servings
    Calories 290

    Ingredients
      

    • 8 sun-dried tomatoes, rehydrated, drained, and chopped
    • 3 tablespoon olive oil
    • 2 onions, chopped
    • 4 garlic cloves, minced
    • 3 carrots, sliced
    • 4 celery stalks, sliced
    • 1 red bell pepper, chopped
    • 2 teaspoon dried basil
    • 1 teaspoon oregano, dried and crumbled
    • 70 oz. vegetable broth, plus more for thinning as desired
    • 28 oz. can whole tomatoes
    • 2 tablespoon tomato paste
    • 1 cup pearl barley
    • 1 cup dried lentils
    • salt and pepper to taste
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    Instructions

    • Heat oil in a large Dutch oven over medium high heat. Add onions and sauté until translucent.
    • Add next 7 ingredients and cook until bell pepper just softens (about 6 minutes).
    • Mix in the broth, tomatoes and tomato paste. Bring to a boil, stir in barley and lentils.
    • Reduce heat and simmer until barley and lentils are tender, stirring occasionally, about 1 ½ hours.
    • Thin soup to desired consistency with additional broth, and season with salt and pepper before serving.

    Nutrition per serving

    Serving: 1 BowlCalories: 290 calCarbohydrates: 46 gProtein: 14 gFat: 7 gSodium: 1125 mgFiber: 14 gSugar: 7 g
    Barley Lentil Soup Permalink
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    🗓️ Day 3

    • Ravioli with Sun-dried Tomatoes in Cream Sauce
    • Glazed Baby Carrots
    Spinach ravioli on a plate

    Ravioli with Sun-Dried Tomatoes in Cream Sauce

    I love the unusual taste of sun-dried tomatoes, and paired with ravioli in cream sauce they are exceptional. I used spinach and cheese ravioli, but cheese or meat ravioli would also work in this dish. You will also need cream, pine nuts, Parmesan cheese, crushed red pepper, and salt.
    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Main Dish
    Cuisine Italian, Vegetarian
    Calories 2395

    Ingredients
      

    • ½ cup heavy whipping cream
    • 1 lb. ravioli
    • ¼ cup Parmesan cheese
    • ½ tsp. salt
    • ½ tsp. crushed red pepper flakes, less if you don't like spicy food
    • ½ cup sun-dried tomatoes, oil packed, drained, rinsed, & sliced
    • ¼ cup pine nuts, toasted
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    Instructions

    • Fill a stock pot with water and heat to boiling for ravioli.
    • Combine cream, Parmesan cheese, salt, crushed red pepper, and sun-dried tomatoes. Heat cream sauce over medium-low heat, stirring frequently until thickened.
    • While cream sauce is heating, boil ravioli according to package directions. Drain ravioli and return it to the stock pot.
    • Add cream sauce, which should be thickened, to cooked ravioli. Sprinkle with toasted pine nuts and serve immediately.

    Nutrition per serving

    Calories: 2395 calCarbohydrates: 227 gProtein: 91 gFat: 129 gSodium: 4376 mgFiber: 22 gSugar: 31 g
    Ravioli with Sun-Dried Tomatoes in Cream Sauce Permalink
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    glazed carrots.

    Glazed Baby Carrots

    Tender and sweet baby carrots coated with a glaze of honey, brown sugar, and butter with a hint of salt
    5 from 1 vote
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    Cook Time 5 mins
    Total Time 5 mins
    Course Side Dish
    Cuisine American, Gluten-free, Vegetarian
    Servings 5 servings
    Calories 115

    Ingredients
      

    • 1 lb. baby carrots
    • 2 Tbsp. brown sugar
    • 2 Tbsp. butter
    • 2 Tbsp. honey
    • Salt to taste
    • Thyme if desired, for garnish
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    Instructions

    • Cook carrots by steaming to your tenderness preference.
    • Place remaining ingredients in a serving bowl and mix well.
    • Add steamed carrots to the bowl while still hot. Toss gently until coated with glaze.
    • Garnish with thyme if desired.

    Nutrition per serving

    Calories: 115 calCarbohydrates: 18 gProtein: 1 gFat: 5 gSodium: 115 mgFiber: 3 gSugar: 15 g
    Glazed Baby Carrots Permalink
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    🗓️ Day 4

    • Easy Burrito Casserole
    • Caramelized Pineapple
    Frozen Burrito Casserole.

    Easy Frozen Burrito Casserole

    Dress up frozen burritos with Easy Frozen Burrito Casserole. It goes beyond just making frozen burritos taste better - it will actually become a family favorite!
    4.40 from 64 votes
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    Prep Time 5 mins
    Cook Time 40 mins
    Total Time 45 mins
    Course Main Dish
    Cuisine Tex-Mex, Vegetarian
    Servings 8 burritos
    Calories 362

    Equipment

    Aluminum foil
    Baking dish 9" x 12"
    Mixing bowl medium

    Ingredients
      

    • 1 package frozen bean burritos, 8 count (32 ounces)
    • 10.5 ounces condensed cream of mushroom soup
    • 5 ounces milk, about ½ soup can
    • 4 ounces can diced green chilies, drained
    • 2 cups shredded cheddar cheese
    • Nonstick cooking spray
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    Instructions

    • Spray a 9 x 13 inch baking dish with nonstick cooking spray. Place frozen burritos in the baking dish.
    • Combine soup, milk, and green chilies, mix well and then pour over the burritos.
    • Top burritos and soup mixture with cheese.
    • Cover dish with aluminum foil and seal edges.
    • Bake at 375°F for 35-40 minutes or until heated though and cheese is melted.

    Notes

    Substitute any kind of burritos that you think would be good, and feel free to change the flavor of the cream soup (cream of chicken with chicken enchiladas, for example).

    Nutrition per serving

    Serving: 1 burritoCalories: 362 calCarbohydrates: 39 gProtein: 16 gFat: 15 gSodium: 743 mgFiber: 3 gSugar: 1 gNet Carbohydrates: 4 g
    Easy Frozen Burrito Casserole Permalink
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    Caramelized Pineapple

    3 Ingredient Caramelized Pineapple

    Super easy 3 ingredient Caramelized Pineapple is a tasty dessert or sweet side dish that takes less than 15 minutes.
    4.20 from 15 votes
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    Cook Time 15 mins
    Total Time 15 mins
    Course Dessert
    Cuisine American
    Servings 10
    Calories 232

    Ingredients
      

    • 40 ounces canned pineapple rings, drained
    • 8 tablespoons butter
    • 1 cup brown sugar
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    Instructions

    • Melt butter in a large skillet and allow to start browning slightly. Add brown sugar and stir until it becomes thicker and syrupy.
    • Add pineapple slices and cook until they become a nice brown color, about 3-4 minutes per side.
    • Remove pineapple slices into a serving bowl leaving the syrup in the skillet.
    • Reduce the sauce by about a third by cooking over medium-high heat, stirring constantly, for around 5 minutes.
    • Pour syrup over the pineapple and serve.

    Nutrition per serving

    Calories: 232 calCarbohydrates: 39 gProtein: 1 gFat: 9 gSodium: 87 mgFiber: 1 gSugar: 38 g
    3 Ingredient Caramelized Pineapple Permalink
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    🗓️ Day 5

    • Savory Swiss Steak
    • Mashed Potatoes
    • Green Peas with Butter
    White bowl with mashed potatoes in one half and strips of beef and chopped vegetables in the other half, garnished with parsley. The bowl is on a red linen napkin and there is a fork in the bowl.

    Savory Swiss Steak

    Easy slow cooker Swiss steak recipe that can be prepped in the morning and is ready to eat when you get home.
    5 from 1 vote
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    Prep Time 45 mins
    Cook Time 6 hrs
    Total Time 6 hrs 45 mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 6 servings
    Calories 292

    Ingredients
      

    • 1 ½ lbs round steak, approx. 1 inch thick, cut into 6 pieces
    • ¼ cup flour
    • 2 teaspoon dry mustard
    • Salt and pepper to taste
    • 2 tablespoon butter, divided
    • 2 tablespoon oil, divided
    • 2 carrots, sliced
    • 2 stalks celery, chopped
    • 1 onion, chopped
    • 14 oz can diced tomatoes
    • 2 tablespoon Worcestershire sauce
    • 2 teaspoon brown sugar
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    Instructions

    Crockpot Instructions

    • Coat steak with a mixture of flour, mustard, salt, and pepper. In a skillet, brown the meat in 1 tablespoon butter and 1 tablespoon oil. Transfer to a slow cooker.
    • Heat remaining butter and oil in same skillet. Sauté onion, carrots, and celery until almost tender, then add to crockpot with meat.
    • In the same skillet, combine tomatoes, Worcestershire sauce, and brown sugar. Heat, scraping up drippings, until skillet is deglazed. Pour tomato mixture over meat.
    • Cover and cook on low for 6-8 hours, or until tender. Serve meat with vegetable sauce spooned over the steak.

    Instant Pot Instructions

    • (Instant Pot instructions are courtesy of Carolyn, who converted the recipe for use in her IP. Note that the venting instructions are *not* tested.)
    • Coat steak with a mixture of flour, mustard, salt, and pepper. On sauté mode, brown the meat in 1 tablespoon butter and 1 tablespoon oil.
    • Remove the steak from the pot and set aside.
    • Sauté onion, carrots, and celery until almost tender.
    • Add the tomatoes, Worcestershire sauce, and brown sugar and use it to deglaze the pot.
    • Add the beef back to the pot and stir gently just enough to cover the meat in sauce.
    • Add cover and seal. Cook on Stew mode for 30 minutes.
    • Vent as preferred; NPR was used in Carolyn's conversion but venting immediately would probably work fine. (Let us know how your method worked in the comments.)

    Notes

    Nutrition data does not include buttered potatoes.
    This recipe is courtesy of Marilyn Moll, who did a guest stint for our meal plans for a week way back in 2005 (when we were doing free meal plans as Menus4Moms), and this is one of the delicious recipes she contributed.

    Nutrition per serving

    Calories: 292 calCarbohydrates: 13 gProtein: 27 gFat: 14 gSodium: 265 mgFiber: 2 gSugar: 5 g
    Savory Swiss Steak 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.

    List of recipes in free meal plan for Week 17 (Group 2)
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    More Meal Plans

    • Meal Plan for Week 52 (Group 2)
    • Meal Plan for Week 51 (Group 2)
    • Meal Plan for Week 50 (Group 2)
    • Meal Plan for Week 49 (Group 2)

    Posted by Mary Ann on April 11, 2022Filed Under: Meal Plans

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