• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Add Salt & Serve
  • Our
    Recipes
  • Meal
    Plans
  • Busy Cook's
    Secrets
  • Your Recipe
    Collections

  • About
  • Member
    Login
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipes
  • Meal Plans
  • Your Collections
  • Secrets of a Busy Cook
  • Subscribe
  • Bulk Cooking
  • About
  • Contact
  • Your Purchases
  • Facebook Group
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home / Meal Plans

    Meal Plan for Week 3 (Group 1)

    Free Meal Plan for Week 3 (Group 1): Sweet & Sour Meatballs, Roast Beef Picante, Vegetable Stir Fry, Baked Swiss Chicken, Taco Mac Salad

    Free Meal Plan for Week 3 (Group 1): Sweet & Sour Meatballs, Roast Beef Picante, Vegetable Stir Fry, Baked Swiss Chicken, Taco Mac Salad

    Week 3 Summary

    Notes for this week

    • For additional information about recipes, please visit the recipe post linked at the bottom of each recipe card.
    • Make enough rice on Day 1 to use the leftovers on Day 3 with the stir fry.

    • Taco Mac on Day 5 uses ground beef from the freezer. If you don't have any, this is a good opportunity to cook extra and freeze it.

    Day 1

    Sweet and Sour MeatballsWhite RiceSautéed Sugar Snap Peas

    Day 2

    Roast Beef PicanteBaked PotatoesSautéed, Grilled, or Broiled Asparagus

    Day 3

    Vegetable Stir FryWhite RiceGreen Salad

    Day 4

    Swiss ChickenCornGreen Beans

    Day 5

    Taco Mac Salad
    Jump to:
    • 🗓️ Day 1
    • 🗓️ Day 2
    • 🗓️ Day 3
    • 🗓️ Day 4
    • 🗓️ Day 5
    • 🧾 Create a shopping list
    • 📌 Pin this meal plan


    Day 1 Dinner Menu

    • Sweet and Sour Meatballs
    • White Rice
    • Sautéed Sugar Snap Peas
    Meatballs with bits of pineapple served over white rice

    Sweet and Sour Meatballs

    Using frozen meatballs makes Sweet and Sour Meatballs an easy "crisis meal" for nights when you don't have time for cooking. Serve over rice with a salad or sautéed vegetables and you have a quick meal. If you want to make and freeze your own meatballs, here is a bulk meatball recipe and another.
    No ratings yet
    Print Recipe Add to Collection Go to Collections
    Prep Time 20 mins
    Cook Time 10 mins
    Total Time 30 mins
    Course Main Dish
    Servings 4 servings
    Calories 345

    Ingredients
      

    • 1 can of crushed pineapple
    • 1 tbsp. corn starch
    • ½ cup brown sugar
    • ¼ cup vinegar
    • 1 tbsp. soy sauce
    • 24 frozen cooked meatballs, thawed and browned
    Prevent your screen from going dark

    Instructions

    • Mix all ingredients except meatballs in a large saucepan and bring to a boil, stirring occasionally. Add meatballs. Simmer for 10 minutes and serve over cooked rice.

    Notes

    If you want to make and freeze your own meatballs, here is a bulk meatball recipe and another.

    Nutrition per serving

    Calories: 345 calCarbohydrates: 31 gProtein: 15 gFat: 18 gSodium: 262 mgSugar: 27 g
    Sweet and Sour Meatballs Permalink
    Pin Recipe Share
    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
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    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
    Prevent your screen from going dark

    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
    Pin Recipe Share

    Day 2 Dinner Menu

    • Roast Beef Picante
    • Baked Potatoes
    • Sautéed, Grilled, or Broiled Asparagus
    Four slices of sliced roast beef on a white plate with brown gravy on top. Garnished with a sprig of parsley

    Roast Beef Picante

    Tender and perfectly seasoned, this marinated Roast Beef Picante is flavorful without time-consuming prep work. Most of the time needed is for marinating, which makes this the perfect meal to prep in the morning and when you are ready to prepare for dinner, it can go in the oven while you get side dishes ready.
    4.25 from 4 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 8 hrs
    Cook Time 50 mins
    Total Time 8 hrs 50 mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 8 servings
    Calories 199

    Ingredients
      

    • ½ C. onion, finely chopped
    • ¼ C. water
    • 3 Tbsp. lime juice
    • 2 large cloves garlic, minced
    • 1 Tbsp. oil
    • ½ teaspoon thyme, divided
    • salt and pepper to taste
    • 2 lbs boneless beef roast
    • 1 C. beef broth
    • 2 tsp. sugar
    • 1 Tbsp. cornstarch
    • 2 Tbsp. parsley, chopped
    Prevent your screen from going dark

    Instructions

    • For marinade, combine onion, water, lime juice, garlic, oil, ¼ teaspoon thyme, salt and pepper.
    • Place beef in a bowl. Pour marinade over meat, cover bowl, and refrigerate 6-8 hours. Remove meat from marinade, discard leftover marinade.
    • Place meat on a rack in a roasting pan. Preheat oven to 350°F. Roast for 40-50 minutes or until done.
    • Remove meat from pan, cover with foil. Let stand 10 minutes then slice against the grain.
    • In the meantime, in a saucepan combine any pan drippings, beef broth, sugar, and cornstarch. Bring to a boil then turn heat down to low and stir until thickened.
    • Season gravy with parsley and remaining thyme and serve over meat.

    Nutrition per serving

    Calories: 199 calCarbohydrates: 5 gProtein: 26 gFat: 8 gSodium: 177 mgFiber: 1 gSugar: 2 g
    Roast Beef Picante Permalink
    Pin Recipe Share
    Baked Potato with butter garnished with parsley on a white plate

    Baked Potatoes

    No ratings yet
    Print Recipe Add to Collection Go to Collections
    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
    Prevent your screen from going dark

    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
    Pin Recipe Share
    grilled asparagus on a red serving plate placed on a wood serving tray with a bowl of yellow rice and a tea towel to the side

    Grilled Asparagus

    Grilling brings out the best in fresh, tender asparagus.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 15 mins
    Cook Time 15 mins
    Total Time 30 mins
    Course Side Dish
    Cuisine American, Gluten-free, Vegetarian
    Servings 4 servings
    Calories 99

    Ingredients
      

    • 1 lb. fresh asparagus
    • 2 tablespoon olive oil
    • ¼ cup balsamic vinegar, or to taste
    Prevent your screen from going dark

    Instructions

    • Wash asparagus and snap tough ends off.
    • Drizzle with olive oil and balsamic vinegar and marinate for 10 minutes.
    • In order to keep the tips from burning, place a piece of foil under just the tip ends of the asparagus on the grill. Grill until tender, turning regularly, and serve immediately.

    Notes

    This recipe can also be cooked under a broiler, but reverse the foil to placing it on top of the tips instead of underneath.

    Nutrition per serving

    Calories: 99 calCarbohydrates: 7 gProtein: 3 gFat: 7 gSodium: 6 mgFiber: 2 gSugar: 5 g
    Grilled Asparagus Permalink
    Pin Recipe Share

    Day 3 Dinner Menu

    • Vegetable Stir Fry
    • White Rice
    • Green Salad
    colorful vegetables in a pan with a wooden spoon stirring

    Vegetable Stir Fry

    This quick and easy stir fry can be as simple as a bag of frozen vegetables sautéed with teriyaki sauce or can include fresh sliced veggies of your choice.
    No ratings yet
    Print Recipe Add to Collection Go to Collections
    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 20 mins
    Course Main Dish
    Cuisine Chinese, Vegetarian
    Servings 4 servings
    Calories 155

    Ingredients
      

    • 20 oz. stir fry vegetables or your choice of sliced fresh vegetables
    • 1 cup teriyaki sauce
    Prevent your screen from going dark

    Instructions

    • In a large skillet, sauté vegetables until tender and heated through. Add teriyaki sauce; stir until sauce is heated. Serve.

    Nutrition per serving

    Calories: 155 calCarbohydrates: 30 gProtein: 9 gFat: 1 gSodium: 2826 mgFiber: 6 gSugar: 10 g
    Vegetable Stir Fry Permalink
    Pin Recipe Share

    Day 4 Dinner Menu

    • Swiss Chicken
    • Corn
    • Green Beans
    Chicken covered in cream sauce with browned stuffing on top served on a white plate with a fork and text Baked Swiss Chicken

    Baked Swiss Chicken

    Baked Swiss Chicken is a family favorite that is easy to make with ingredients you can keep on hand.
    4.37 from 11 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 15 mins
    Cook Time 45 mins
    Total Time 1 hr
    Course Main Dish
    Cuisine American
    Servings 6 servings
    Calories 509

    Ingredients
      

    • 2 lbs. boneless chicken breasts
    • 6 slices Swiss cheese
    • 10.5 oz. condensed cream of chicken soup
    • ¼ cup white cooking wine
    • 1 cup stuffing mix
    • ¼ cup melted butter
    Prevent your screen from going dark

    Instructions

    • Place chicken breasts in a baking dish. Cover each breast with a cheese slice.
    • Mix soup and wine; pour over chicken. Cover with stuffing. Drizzle ¼ cup butter over stuffing.
    • Bake 40-45 minutes at 350°F.

    Nutrition per serving

    Calories: 509 calCarbohydrates: 27 gProtein: 44 gFat: 23 gSodium: 1044 mgFiber: 1 gSugar: 3 g
    Baked Swiss Chicken Permalink
    Pin Recipe Share

    Day 5 Dinner Menu

    • Taco Mac Salad
    Bowl of seasoned ground beef, spiral pasta, lettuce, halved tomatoes, nacho cheese Doritos, and French salad dressing with shredded cheddar cheese on top

    Taco Mac Salad

    This easy taco mac salad is one of our most requested recipes. With cool vegetables and warm seasoned beef, it can be served in summer or winter. Using taco meat from the freezer makes it a quick and easy meal.
    5 from 2 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 15 mins
    Cook Time 15 mins
    Total Time 30 mins
    Course Main Dish, Salad
    Cuisine American
    Servings 8 servings
    Calories 515

    Ingredients
      

    • 8 oz. tri-color rotini
    • 1 lb. ground beef
    • 2 tablespoon taco seasoning mix
    • ⅓ cup water
    • 1 green pepper, chopped
    • 1 onion, chopped
    • 1 cup cheddar cheese, shredded
    • 1 pint cherry tomatoes
    • ½ head leaf lettuce, shredded
    • ⅛ tsp. salt
    • ¼ tsp. pepper
    • ½ cup French dressing
    • 9.75 oz. Nacho Cheese Doritos
    Prevent your screen from going dark

    Instructions

    • Cook pasta according to package directions.
    • While pasta is cooking, brown ground beef. When beef is thoroughly cooked, add taco seasoning mix and ⅓ cup water. Cook and stir for 2 minutes.
    • Rinse cooked pasta with cold water and drain. In a large bowl, mix cooked macaroni, all vegetables, cheese, and seasonings. Chill.
    • Just before serving, stir in warm seasoned ground beef, French dressing, and chips. Toss gently and serve.

    Notes

    To reduce calories, use a low fat ground beef and reduced calorie salad dressing.

    Nutrition per serving

    Calories: 515 calCarbohydrates: 51 gProtein: 23 gFat: 24 gSodium: 881 mgFiber: 4 gSugar: 7 g
    Taco Mac Salad Permalink
    Pin Recipe Share

    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. “Print Collection” prints the list of meals, not the recipes, which should be printed from the recipe card.

    Pin This Dinner Menu Plan:

    Free Meal Plan for Week 3 (Group 1): Sweet & Sour Meatballs, Roast Beef Picante, Vegetable Stir Fry, Baked Swiss Chicken, Taco Mac Salad

    Free Meal Plan for Week 3 (Group 1): Sweet & Sour Meatballs, Roast Beef Picante, Vegetable Stir Fry, Baked Swiss Chicken, Taco Mac Salad
    Share on Facebook Share on Pinterest Share on Email

    Posted by Mary Ann on December 23, 2020; Updated on March 15, 2023Filed Under: Meal Plans

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Welcome to Add Salt & Serve!

    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

    • Recipes
    • Meal Plans

    Member area →

    Footer

    ↑ back to top

    As featured on

    As seen on PBSParents, SFGate, NYT Diner's Journal, How Stuff Works, BankRate, TheSpruceEats, The Wine Coach As seen on PBSParents, SFGate, NYT Diner's Journal, How Stuff Works, BankRate, TheSpruceEats, The Wine Coach Add Salt & Serve (formerly Menus4Moms) © 2000–2023 Kelley Media, Ltd. All rights reserved.
    Contact | About | Member Login | For the Media | Terms / Disclaimers | Privacy | Refund Policy | Sitemap | DMCA | Accessibility | Do Not Sell My Information
    As an Amazon Associate Add Salt & Serve earns from qualifying purchases.