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    Home / Meal Plans

    Meal Plan for Week 22 (Group 1)

    Meal Plan for Week 22 (Group 1): Grilled Hamburgers, Lemon Rosemary Chicken, Glazed Meatloaf, Chicken Salad Sandwiches, and Citrus Caper Fish

    Meal Plan for Week 22 (Group 1)Meal Plan for Week 22 (Group 1): Grilled Hamburgers, Lemon Rosemary Chicken, Glazed Meatloaf, Chicken Salad Sandwiches, and Citrus Caper Fish

    Week 22 Summary

    Notes for this week

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

    • Cooked hamburger patties freeze well, so I usually cook extra and freeze them individually on a cookie sheet. Once frozen, I put them all together in a freezer container and can pull them out as I need them in any quantity.
    • Plan ahead on Day 1 to freeze the grapes.

    • On Day 2 double the chicken recipe and make 2 roast chickens. We will use the leftovers for chicken salad on Day 4 and freeze any leftover chicken after that.

    Day 1

    Grilled HamburgersFrench FriesFrozen Grapes

    Day 2

    Lemon Rosemary ChickenBaked PotatoesSteamed Asparagus

    Day 3

    Glazed MeatloafBrussels SproutsBaked Apples

    Day 4

    Chicken Salad SandwichesFruit Cocktail

    Day 5

    Citrus Caper TilapiaMixed Vegetables

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

    • Grilled Hamburgers
    • French Fries
    • Frozen Grapes
    Grilled Burgers

    Grilled Hamburgers

    Our tips for grilled burgers will result in juicy, delicious hamburgers that leave your family begging for more.
    5 from 1 vote
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    Prep Time 30 mins
    Cook Time 10 mins
    Total Time 40 mins
    Course Main Dish
    Cuisine American
    Servings 8 servings
    Calories 425

    Ingredients
      

    • 2 lbs ground beef
    • Montreal steak seasoning
    • 8 hamburger buns
    • lettuce
    • cheddar cheese slices
    • tomato
    • red onion
    • condiments of your choice
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    Instructions

    • Preheat clean grill to 350°.
    • Gently shape ground beef into 8 patties, handling meat as little as possible.
    • Lightly oil grill grate. Sprinkle burgers liberally with steak seasoning.
    • Grill burgers over medium heat until desired doneness is reached. Serve on buns with condiments of your choice.

    Notes

    1. Nutrition calculations use 2 tablespoon Montreal seasoning.
    2. Although low-fat ground beef may be preferable for some recipes, for the juiciest burgers choose ground beef with at least 20% fat content.
    3. Be careful not to manipulate the ground beef any more than you have to, since compacted ground beef will not be as tender. Handle as little as possible and don’t compact the meat when forming the patties.
    4. Season the patties just before cooking. Adding salt when you make the patties, whether alone or in seasonings, draws out the moisture and can result in dry burgers.
    5. Resist the urge to press all the delicious juices out of the patties while cooking. We’ve all seen the mouthwatering images of juices running out of a patty as it is pressed with a spatula, but that is exactly what you don’t want. Place the patties over heat and leave them alone until it is time to turn them.
    6. Experiment with various cheeses and buns to change things up, or swap out the usual for these topping combinations:
      a. Sautéed mushrooms and onions with Swiss cheese
      b. Pico de gallo, sliced avocado, and Pepper Jack cheese
      c. Marinara sauce, fresh basil, and mozzarella cheese

    Nutrition per serving

    Calories: 425 calCarbohydrates: 22 gProtein: 25 gFat: 26 gSodium: 313 mgFiber: 1 gSugar: 3 g
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    🗓️ Day 2

    • Lemon Rosemary Chicken
    • Baked Potatoes
    • Steamed Asparagus
    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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    Baked Potato with butter garnished with parsley on a white plate

    Baked Potatoes

    No ratings yet
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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 6 potatoes
    Calories 246

    Ingredients
      

    • 6 large baking potatoes
    • 6 tsp. vegetable oil for coating
    • kosher salt, as needed
    • coarsely ground pepper, as needed
    • 6 tsp. butter
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    Instructions

    • Spray potatoes with non stick cooking spray. Coat with coarsely ground salt and pepper and cook using the method of your choice below.
    • 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.

    Nutrition per serving

    Calories: 246 calCarbohydrates: 38 gProtein: 5 gFat: 9 gSodium: 1209 mgFiber: 3 gSugar: 1 g
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    🗓️ Day 3

    • Glazed Meatloaf
    • Roasted Brussels Sprouts
    • Fried Apples
    Slices of glazed meatloaf on a white plate.

    Glazed Meatloaf

    Cajun seasoning and dry minced onion are the secret to meatloaf with a little kick to complement the sweet glaze.
    5 from 1 vote
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    Prep Time 15 mins
    Cook Time 1 hr 10 mins
    Total Time 1 hr 25 mins
    Course Main Dish
    Cuisine American
    Servings 8 servings
    Calories 390

    Ingredients
      

    • ½ C ketchup
    • ⅓ C brown sugar
    • ¼ C lemon juice, divided
    • 1 tsp. mustard powder
    • 2 lbs. ground beef
    • 3 slices bread, torn up into small pieces
    • 1 Tbsp. dry minced onion, or to taste
    • 1 egg, beaten
    • 1-½ tsp. Cajun seasoning, or to taste
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    Instructions

    • Heat oven to 350°.
    • In a small bowl combine ketchup, brown sugar, 1 tablespoon of the lemon juice, and mustard powder.
    • In a large bowl combine ground beef, bread, remaining lemon juice, onion, egg, seasoning and ⅓ of the ketchup mixture. Mix well and place in a loaf pan.
    • Bake for 1 hour, drain any fat off, then spread remaining ketchup mixture evenly over the top. Bake for 5-10 more minutes, then serve.

    Notes

    To prepare for freezer:
    1. Prepare as raw meatloaf mixture as directed and form into a loaf.
    2. Line a loaf pan with foil or freezer paper, then form the loaf to the pan.
    3. Freeze loaf without cooking, reserving ⅔ of the ketchup mixture. Freeze the ketchup mixture in a small container that can be placed with the frozen meatloaf. When meatloaf is frozen, remove from the loaf pan using the foil or freezer paper as leverage. Wrap for the freezer with the extra glaze and label with:
      “Glazed Meatloaf: Thaw and bake for 1 hour at 350ºF. Drain fat and spread glaze over top of meatloaf. Bake 5-10 more minutes.”
     

    Nutrition per serving

    Calories: 390 calCarbohydrates: 21 gProtein: 22 gFat: 24 gSodium: 278 mgFiber: 1 gSugar: 14 g
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    Coral, white, and brown illustration of a tilted salt shaker sprinkling salt

    Roasted Brussels Sprouts

    Roasting brings out the best in fresh Brussels sprouts, and they are quick and easy with little cleanup.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 5 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Side Dish
    Cuisine American
    Servings 4 servings
    Calories 197

    Equipment

    parchment paper
    Parchment Paper

    Ingredients
      

    • 1 pound fresh Brussels sprouts
    • 2 tablespoons vegetable oil, plus more as needed
    • salt and pepper, to taste
    • ½ cup Horseradish Cream Sauce, optional
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    Instructions

    • Rinse Brussels sprouts and remove any discolored outer leaves.
    • Chop off stalk end of each sprout and discard.
    • Slice each sprout lengthwise into ¼" slices.
    • Place a layer of parchment paper on a baking sheet and top with Brussels sprout slices.
    • Drizzle oil on top of sprouts and mix thoroughly, adding more oil if necessary to cover.
    • Sprinkle with salt and pepper to taste.
    • Roast at 400ºF for about 15 minutes or until sprouts are browned but not burned.
    • Serve with Horseradish Cream Sauce if desired.

    Nutrition per serving

    Calories: 197 calCarbohydrates: 12 gProtein: 5 gFat: 16 gSodium: 684 mgFiber: 5 gSugar: 4 g
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    Fried Apples

    Fried Apples

    Apples simmered in a brown sugar and butter sauce are an easy and delicious side dish.
    5 from 1 vote
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    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 20 mins
    Course Side Dish
    Cuisine American
    Servings 4 servings
    Calories 124

    Ingredients
      

    • 2 tablespoon butter
    • ⅛ cup brown sugar
    • 1 tablespoon lemon juice
    • 2 cups Granny Smith apples, cored, peeled, and sliced
    • ½ cup apple juice
    • dash of nutmeg
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    Instructions

    • Melt butter in a large skillet over medium heat. Combine sugar, juice, and nutmeg and add to heated butter in skillet, mixing well.
    • Add apples to skillet. Reduce heat; cover and simmer for 10 minutes, stirring frequently.
    • When apples are tender, serve immediately or keep warm.

    Nutrition per serving

    Calories: 124 calCarbohydrates: 19 gProtein: 1 gFat: 6 gSodium: 54 mgFiber: 2 gSugar: 16 g
    Fried Apples Permalink
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    🗓️ Day 4

    • Chicken Salad Sandwiches
    • Fruit Cocktail
    White plate with chicken salad on a bed of lettuce on a croissant, sitting on a brown table with a white bowl in the background

    Chicken Salad Croissants

    Combining Montreal chicken seasoning with sour cream and mayonnaise make this chicken salad special, and croissants give it a gourmet style.
    5 from 2 votes
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    Prep Time 10 mins
    Total Time 10 mins
    Course Main Dish
    Cuisine American
    Servings 8 servings
    Calories 455

    Ingredients
      

    • 3-½ cups cooked chicken, chopped
    • 2 stalks celery, diced
    • 2 green onions, sliced
    • ¾ cup mayonnaise
    • ½ c. sour cream
    • 2 tsp. Montreal chicken seasoning, affiliate link
    • 8 croissants
    • 8 lettuce leaves
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    Instructions

    • Combine sour cream, mayonnaise, seasoning, celery, and green onion. Mix well. Add chicken and gently stir. Assemble as sandwiches with lettuce leaves on croissants.

    Nutrition per serving

    Calories: 455 calCarbohydrates: 28 gProtein: 12 gFat: 32 gSodium: 439 mgFiber: 2 gSugar: 8 g
    Chicken Salad Croissants Permalink
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    🗓️ Day 5

    • Citrus Caper Tilapia
    • Mixed Vegetables
    Cooked tilapia with capers and orange slices on top on a red plate with a fork; text Citrus Caper Tilapia Menus4Moms

    Citrus Caper Tilapia

    Orange and lemon combined with capers give tilapia a fresh, bright taste in this easy stovetop recipe.
    No ratings yet
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    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 4 servings
    Calories 294

    Ingredients
      

    • 4 tilapia fillets, patted dry
    • ½ teaspoon salt
    • ½ teaspoon pepper
    • 1 tablespoon olive oil
    • 1 orange
    • 1 lemon
    • 1 tablespoon capers, drained
    • ½ cup white cooking wine
    • 2 tablespoon butter, melted
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    Notes

    See the full recipe and instructions at SteamyKitchen.

    Nutrition per serving

    Calories: 294 calCarbohydrates: 7 gProtein: 35 gFat: 12 gSodium: 491 mgFiber: 2 gSugar: 4 g
    Citrus Caper Tilapia 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 22 (Group 1): Grilled Hamburgers, Lemon Rosemary Chicken, Glazed Meatloaf, Chicken Salad Sandwiches, and Citrus Caper Fish

    Meal Plan for Week 22 (Group 1): Grilled Hamburgers, Lemon Rosemary Chicken, Glazed Meatloaf, Chicken Salad Sandwiches, and Citrus Caper Fish
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    Posted by Mary Ann on May 11, 2021; Updated on March 15, 2023Filed Under: Meal Plans

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    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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