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    Home / Meal Plans

    Meal Plan for Week 21 (Group 1)

    Meal Plan for Week 21 (Group 1) Roast Beef, Cheddary Chicken and Broccoli over Puff Pastry, Hot Roast Beef Sandwiches, South of the Border Quiche, and Chinese Cashew Chicken - Visit Add Salt & Serve for Recipes

    Meal Plan for Week 21 (Group 1) Visit Add Salt & Serve for Recipes - Roast Beef, Cheddary Chicken and Broccoli over Puff Pastry, Hot Roast Beef Sandwiches, South of the Border Quiche, and Chinese Cashew Chicken

    Week 21 Summary

    Notes for this week

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

    • Plan to use the leftovers from the Roast Beef on Day 1 in the Roast Beef Sandwiches on Day 3. If needed, use two roasts or a larger roast.

    • Cheddary Chicken and Broccoli on Day 2 is based on one puff pastry per serving. You may prefer two per serving; if so, double the recipe. This recipe uses chicken from the freezer. If you don't have a freezer stash, this is a good time to cook extra and stock up.

    Day 1

    Slow Cooker Roast BeefWhite RiceGreen Salad

    Day 2

    Cheddary Chicken and BroccoliGlazed Baby CarrotsGreen Salad

    Day 3

    Hot Roast Beef SandwichesMashed PotatoesSteamed Broccoli

    Day 4

    South of the Border QuicheFruit of Your Choice

    Day 5

    Chinese Cashew ChickenSpinach and Strawberry Salad with Poppy Seed Dressing
    Jump to:
    • 🗓️ Day 1
    • 🗓️ Day 2
    • 🗓️ Day 3
    • 🗓️ Day 4
    • 🗓️ Day 5
    • 🧾 Create a shopping list
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    🗓️ Day 1

    • Slow Cooker Roast Beef
    • White Rice
    • Green Salad
    a white plate half full of roast beef and half full of rice. Roast beef and rice are both covered with gravy. There is a fork on the plate next to the rice. The plate is on an orange napkin with white stripes.

    Easy Crockpot Roast Beef & Gravy

    The easiest roast beef also happens to be the tastiest! Just season, place in the crockpot, and cook on low all day. This simple roast yields the most heavenly gravy, so be sure to serve it with rice or mashed potatoes.
    5 from 2 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 10 mins
    Cook Time 6 hrs
    Total Time 6 hrs 10 mins
    Course Main Dish
    Cuisine American
    Servings 12 servings
    Calories 163

    Ingredients
      

    For the roast:

    • 3 lb. beef rump roast
    • Salt, as needed
    • Coarsely ground black pepper, as needed

    For the gravy:

    • 1 cup beef broth, or more as needed
    • 1-½ Tbsp. flour
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    Instructions

    • Cut excess fat from roast if necessary.
    • Sprinkle salt and pepper all over roast and press into sides.
    • Place roast in crockpot and cook on low for 6 hours or until done to your preference.
    • Remove roast from crockpot, reserving drippings, and let rest while preparing gravy.

    For gravy:

    • Strain the drippings from the roast into a pan and add ½ cup of the beef broth. Heat over medium heat.
    • In a jar with a lid, mix flour with about ½ cup beef broth, shaking well to combine.
    • Slowly add about half of the flour mixture to the drippings over medium heat, whisking constantly.
    • Continue to heat and whisk as the gravy thickens. If necessary, add more of the flour mixture to thicken or more beef broth to thin.
    • The roast beef gravy is ready when it is heated through and you are happy with the consistency.

    To serve:

    • Slice the roast against the grain and serve with gravy.

    Notes

    If you are going to be home, you can also prepare this roast beef in a slow oven (about 300°F) for several hours in a covered cast iron dutch oven. With this method, the gravy can be made in the same pan as the roast.
    The gravy will thicken more as it cools, and when refrigerated it will gel due to the beef drippings. This is perfectly normal.

    Nutrition per serving

    Calories: 163 calCarbohydrates: 1 gProtein: 26 gFat: 6 gSodium: 429 mgFiber: 1 gSugar: 1 g
    Easy Crockpot Roast Beef & Gravy Permalink
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    🗓️ Day 2

    • Cheddary Chicken and Broccoli
    • Glazed Baby Carrots
    • Green Salad
    Puff Pastry with broccoli, chicken, and shredded cheddar cheese on a white plate

    Cheddary Chicken and Broccoli

    Delightfully flaky puff pastry is the perfect complement to the lemony flavor of Cheddary Chicken and Broccoli.
    5 from 2 votes
    Print Recipe Add to Collection Go to Collections
    Cook Time 25 mins
    Total Time 25 mins
    Course Main Dish
    Cuisine American
    Servings 6 servings
    Calories 467

    Ingredients
      

    • 1 package puff pastry shells
    • 24 oz chicken gravy
    • 1 tbsp. lemon juice
    • 2 cups cooked chicken, from freezer
    • 2 cups frozen broccoli cuts or florets, thawed
    • 1 cup shredded cheddar cheese, separated
    • Montreal chicken seasoning, to taste (affiliate link)
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    Instructions

    • Bake puff pastry according to package instructions.
    • While puff pastry is baking, combine gravy, lemon juice, chicken, broccoli, ½ cup of the cheese, and seasoning in a large saucepan. Cook over medium heat, stirring frequently, until heated through.
    • Serve in pastry shells with remaining cheese sprinkled on top.

    Notes

    1. Nutrition calculation uses 1 teaspoon Montreal Chicken Seasoning.
    2. Servings are calculated using 1 puff pastry per serving.

    Nutrition per serving

    Calories: 467 calCarbohydrates: 26 gProtein: 20 gFat: 30 gSodium: 763 mgFiber: 1 gSugar: 2 g
    Cheddary Chicken and Broccoli 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
    Print Recipe Add to Collection Go to Collections
    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 3

    • Hot Roast Beef Sandwiches
    • Mashed Potatoes
    • Steamed Broccoli
    Photo of a slice of white bread with sliced roast beef and gravy, with mashed potatoes and gravy and cooked brocoli florets on a white plate

    Hot Roast Beef Sandwiches

    Open-faced hot roast beef sandwiches with gravy are a wonderful way to use leftovers in a familiar comfort food.
    No ratings yet
    Print Recipe Add to Collection Go to Collections
    Prep Time 15 mins
    Total Time 15 mins
    Course Main Dish
    Cuisine American
    Servings 4 servings
    Calories 304

    Ingredients
      

    • 1 lb leftover roast beef
    • 4 slices bread
    • 1 cup brown gravy
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    Instructions

    • Slice leftover roast beef thinly and heat. Place roast beef slices on top of bread and cover with hot gravy before serving.

    Notes

    If you have leftover gravy from making your roast beef, use that. If not, a jar of gravy can be substituted.

    Nutrition per serving

    Calories: 304 calCarbohydrates: 17 gProtein: 24 gFat: 14 gSodium: 566 mgFiber: 1 gSugar: 3 g
    Hot Roast Beef Sandwiches Permalink
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    Glass dish with mashed potatoes topped with butter and paprika

    Homemade Mashed Potatoes

    Whether you prefer creamy potatoes or potatoes with some body to them, homemade mashed potatoes are worth the effort.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 15 mins
    Cook Time 20 mins
    Total Time 35 mins
    Course Side Dish
    Cuisine American
    Servings 10 servings
    Calories 193

    Ingredients
      

    • 5 lbs. potatoes, cleaned and peeled (see note below)
    • 6 tablespoon butter, divided
    • ¼ cup skim milk, or more as needed
    • salt to taste
    • pepper to taste
    • paprika, for garnish
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    Instructions

    • Place potatoes in a large pot and cover with water. Boil until potatoes are fork tender; drain and return to pot.
    • Add 4 Tbsp. butter, salt, and pepper to pot and mix; adding enough milk while mixing to reach desired consistency.
    • Transfer mashed potatoes to a serving bowl, top with 2 Tbsp. butter, and garnish with paprika.

    Notes

    Russet potatoes are a good choice for mashed potatoes, but if you prefer to not peel your potatoes, Yukon Gold is perfect for mashing with the skin on.
    If you need to speed up the cooking process, try chopping your potatoes before boiling.

    Nutrition per serving

    Calories: 193 calCarbohydrates: 28.52 gProtein: 6.11 gFat: 7.04 gSodium: 434.05 mgFiber: 5.67 gSugar: 0.32 g
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    🗓️ Day 4

    • South of the Border Quiche
    • Fruit of Your Choice
    Photo of a fork cutting into a slice quiche topped with salsa and sour cream

    South of the Border Quiche

    This recipe makes two quiches, so one can go in the freezer for a night when you have less time for meal prep.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 30 mins
    Cook Time 30 mins
    Resting Time 10 mins
    Total Time 1 hr 10 mins
    Course Main Dish
    Cuisine Tex-Mex, Vegetarian
    Servings 12 servings
    Calories 424

    Ingredients
      

    • 2 pie crusts, unbaked
    • 1-½ teaspoons chili powder
    • 1 teaspoon cumin
    • 3 cups cheddar cheese, shredded
    • 1-½ cups Monterey Jack cheese, shredded
    • 8 eggs
    • 2 cups milk
    • 8 ounces can diced green chilies, chopped
    • ½ medium onion, thinly sliced
    • 1 tablespoon cilantro
    • 1 cup black olives, sliced and drained
    • salt and pepper, to taste

    Optional Garnishes

    • salsa
    • sour cream
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    Instructions

    • Place pie crusts in two pie pans. Line crusts with aluminum foil. Bake both pie crusts at 400°F for 5 minutes; remove foil and bake an additional 5 minutes. Add chili powder, cumin, and cheeses to bottom of baked crusts.
    • Mix together eggs, milk, chilies, onions, olives, and cilantro in a large mixing bowl. Pour half in each pie crust.
    • Place one pie on baking sheet and bake at 400°F for 30 minutes. Add foil to edge of crust as crust starts to brown. Continue to bake until knife inserted in center comes out clean. Remove from oven and allow to set up for about 5 -10 minutes before serving.
    • Cover and freeze second quiche for future use. (Label quiche for freezer “South of the Border Quiche. Remove quiche from freezer 30 minutes before baking. Bake at 400°F for 40 minutes. Line edges of crust with foil as crust starts to brown. Continue baking about 30 minutes until knife inserted in center comes out clean. Let set for 10 minutes before serving.”)

    Notes

    Optional ingredients not included in nutritional data.

    Nutrition per serving

    Calories: 424 calCarbohydrates: 20 gProtein: 17 gFat: 29 gSodium: 750 mgFiber: 1 gSugar: 3 g
    South of the Border Quiche Permalink
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    🗓️ Day 5

    • Chinese Cashew Chicken
    • Spinach and Strawberry Salad with Poppy Seed Dressing
    Red plate with chopsticks and rice, sliced red bell peppers, cashews, chicken, and green onions

    Chinese Chicken with Cashews

    Preparing the chicken in a fresh garlic and ginger marinade and cooking in sesame oil is the secret to the wonderful flavor in Chinese Chicken with Cashews.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 10 mins
    Cook Time 30 mins
    Marinating Time 12 hrs
    Total Time 12 hrs 40 mins
    Course Main Dish
    Cuisine Chinese
    Servings 6 servings
    Calories 378

    Ingredients
      

    • 3 boneless, skinless chicken breasts, cubed
    • 2 teaspoon sesame oil
    • ½ medium red bell pepper, sliced
    • 1 teaspoon cornstarch
    • salt and pepper, to taste
    • ¼ cup cashews
    • ¼ cup green onions, sliced
    • 2 cups Calrose rice, prepared

    Marinade

    • ½ cup soy sauce
    • ½ cup rice vinegar
    • ½ cup cooking sherry
    • 4 tablespoon fresh ginger, chopped
    • 6 garlic cloves
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    Instructions

    • Mix all marinade ingredients together thoroughly in a small bowl. Pour half of marinade over raw chicken in a container with a lid. Cover and refrigerate until ready to use. Reserve other half of marinade for basting later in the cooking process.
    • In a large skillet, heat oil over medium high heat. Carefully add chicken to heated oil. Use a slotted spoon to avoid adding the marinade to the hot oil. Add the garlic and ginger from the marinade, then dispose of the leftover marinade from the chicken.
    • Stir fry until chicken is cooked through; remove chicken from skillet and keep warm. Add the red bell pepper slices to the skillet and stir fry for 2 minutes. Next, add cornstarch to the reserved marinade. Add cornstarch/marinade mixture and the chicken to the peppers in the skillet; stir fry for 2 more minutes.
    • Remove skillet from heat. Season with salt and pepper; garnish with scallions and cashews. Serve over rice.

    Notes

    You'll need to plan ahead for this recipe to ensure you allow time for the chicken to marinate.

    Nutrition per serving

    Calories: 378 calCarbohydrates: 55 gProtein: 19 gFat: 5 gSodium: 1540 mgFiber: 1 gSugar: 1 g
    Chinese Chicken with Cashews Permalink
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    spinach leaves and sliced strawberrys tossed with dressing in a white bowl

    Spinach and Strawberry Salad

    Sweet poppy seed dressing pairs will with spinach and strawberries in this refreshing summer salad.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 10 mins
    Total Time 10 mins
    Course Salad, Side Dish
    Cuisine American, Gluten-free, Vegetarian
    Servings 6 servings
    Calories 214

    Ingredients
      

    • 6 cups spinach leaves, rinsed well
    • 2 cups strawberries, sliced
    • ¼ cup walnuts, optional
    • ¾ cup poppy seed dressing
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    Instructions

    • Wash spinach thoroughly. Mix spinach and prepared strawberries together in a medium salad bowl. Mix with poppy seed dressing and sprinkle with nuts if desired.

    Nutrition per serving

    Calories: 214 calCarbohydrates: 12 gProtein: 2 gFat: 17 gSodium: 244 mgFiber: 2 gSugar: 10 g
    Spinach and Strawberry 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

    Meal Plan for Week 21 (Group 1) Roast Beef, Cheddary Chicken and Broccoli over Puff Pastry, Hot Roast Beef Sandwiches, South of the Border Quiche, and Chinese Cashew Chicken - Visit Add Salt & Serve for Recipes

    Meal Plan for Week 21 (Group 1) Roast Beef, Cheddary Chicken and Broccoli over Puff Pastry, Hot Roast Beef Sandwiches, South of the Border Quiche, and Chinese Cashew Chicken - Visit Add Salt & Serve for Recipes
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    Posted by Mary Ann on May 4, 2021Filed Under: Meal Plans

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