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    Home / Meal Plans

    Meal Plan for Week 31 (Group 1)

    Free Meal Plan Week 31 (Group 1): Mediterranean Chicken, Pinto Beans over Cornbread, Meatball Subs, Chicken Pepper Pasta, Taco Mac Salad

    Free Meal Plan Week 31 (Group 1): Mediterranean Chicken, Pinto Beans over Cornbread, Meatball Subs, Chicken Pepper Pasta, Taco Mac Salad

    Week 31 Summary

    Notes for this week

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

    • Cook extra chicken on Day 1 to use in Chicken Pepper Pasta on Day 4.

    • Pinto beans freeze well, so if your pot is large enough you may want to cook extra to freeze. Plan ahead to soak the beans.

    • Use cooked ground beef from the freezer for Taco Mac Salad on Day 5, or plan ahead and cook extra ground beef to stock your freezer if your supply is low.

    Day 1

    Mediterranean Chicken with CapersCouscousSeasoned Green Beans

    Day 2

    Pinto Beans over CornbreadGreen Salad

    Day 3

    Meatball SubsSautéed Sugar Snap Peas

    Day 4

    Chicken Pepper PastaSteamed Broccoli

    Day 5

    Taco Mac Salad

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

    • Mediterranean Chicken with Capers
    • Couscous
    • Seasoned Green Beans
    Chicken breast on a bed of couscous topped with capers, sliced black olives, and cherry tomatoes on a red plate with a fork.

    Mediterranean Chicken with Capers

    Turn up the taste on sautéed chicken by giving it a Mediterranean twist with fresh cherry tomatoes, sliced olives, and capers.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 5 mins
    Cook Time 30 mins
    Total Time 35 mins
    Course Main Dish
    Cuisine Mediterranean
    Servings 6 servings
    Calories 245

    Ingredients
      

    • 2 pounds chicken pieces, boneless, skinless
    • Salt and pepper to taste
    • Oil as needed
    • 1 pint cherry tomatoes
    • 1 small jar or can olives, sliced
    • 3 tablespoons capers, drained
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    Instructions

    • Wash chicken and pat dry with a paper towel. Season liberally with salt and pepper.
    • In a large ovenproof skillet, cook chicken in oil over medium heat until browned on both sides. Add tomatoes, olives and capers.
    • Bake, uncovered, at 475°F for 15-20 minutes or until chicken is cooked through.

    Notes

    For chicken that cooks evenly, choose thin cutlets or pound the breasts to an even thickness and cut into 6 pieces of similar size.
    For an easy side, serve Mediterranean Chicken with Capers over plain or seasoned couscous.

    Nutrition per serving

    Calories: 245 calCarbohydrates: 4 gProtein: 33 gFat: 10 gSodium: 683 mgFiber: 1 gSugar: 2 g
    Mediterranean Chicken with Capers Permalink
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    Sautéed seasoned green beans in a black frypan

    Seasoned Green Beans

    This quick recipe will bring extra flavor to fresh or frozen green beans.
    5 from 5 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 5 mins
    Cook Time 5 mins
    Total Time 10 mins
    Course Side Dish
    Cuisine American, Gluten-free, Vegetarian
    Servings 6 servings
    Calories 35

    Ingredients
      

    • 1 lb. fresh or frozen green beans
    • 2 tsp. butter
    • ¼ package Good Seasons Italian dressing mix, or more to taste
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    Instructions

    • If needed, trim green beans of ends and strings. If using frozen green beans, thaw first.
    • Lightly steam green beans.
    • Melt butter in large fry pan. Add green beans. Sprinkle with the ¼ package of seasoning mix and stir well while sautéing.

    Nutrition per serving

    Calories: 35 calCarbohydrates: 5 gProtein: 1 gFat: 2 gSodium: 21 mgFiber: 2 gSugar: 2 g
    Seasoned Green Beans Permalink
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    🗓️ Day 2

    • Pinto Beans over Cornbread
    • Green Salad
    A spoonful of cooked pinto beans topped with shredded cheddar cheese and cilantro. Below the spoon is a bowl with a handle on a wooden cutting board and there is a yellow and white napkin on the edge of the cutting board. The bowl is full of cooked pinto beans topped with diced onions, shredded cheddar cheese, and cilantro.

    Pinto Beans Over Cornbread

    Pinto beans over cornbread is a frugal, filling, and flavorful meal.
    5 from 2 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 5 mins
    Total Time 5 mins
    Course Main Dish
    Cuisine American, Vegetarian
    Servings 10 servings
    Calories 403

    Ingredients
      

    • 1 pound dry pinto beans, prepared
    • Salt to taste
    • 1 recipe cornbread, prepared
    • ½ onion, chopped
    • ¼ cup cilantro, chopped
    • 1 cup cheddar cheese, shredded
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    Instructions

    • Break apart a piece of cornbread in each bowl and top with hot cooked pinto beans.
    • Season with salt and pepper to taste and garnish with chopped onion, cheddar cheese, and chopped cilantro.

    Nutrition per serving

    Calories: 403 calCarbohydrates: 62 gProtein: 17 gFat: 10 gSodium: 901 mgFiber: 9 gSugar: 11 g
    Pinto Beans Over Cornbread 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.
    4.42 from 17 votes
    Print Recipe Add to Collection Go to Collections
    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

    • Meatball Subs
    • Sautéed Sugar Snap Peas
    Meatballs, sauce, shredded mozarrella cheese, and strips of bell peppers on a hot dog bun, all on a white plate.

    Homemade Italian Meatball Subs

    Homemade Italian meatball subs taste every bit as good as those from expensive sub shops, and they are easy to make.
    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 Main Dish
    Cuisine American
    Servings 6 subs
    Calories 357

    Ingredients
      

    • Oil, as needed
    • 1 bell pepper, cut into strips
    • 1 onion, cut into wedges
    • 1-¼ pounds cooked frozen meatballs, thawed
    • 6 hoagie rolls, split and toasted
    • 4 ounces Mozzarella cheese, shredded

    Homemade Pizza Sauce Ingredients

    • 6 ounces can tomato paste
    • 16 ounces canned tomato sauce
    • 1 clove garlic, minced
    • Italian seasoning to taste
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    Instructions

    • Combine pizza sauce ingredients in a small saucepan and bring to a boil, simmer for about 5 minutes.
    • Meanwhile, sauté peppers and onions in a large nonstick skillet in oil, stirring frequently, until tender (about 3 to 4 minutes). Reduce heat to medium-low.
    • Add cooked meatballs and pizza sauce. Cover and cook, stirring occasionally, until heated through, 5 to 6 minutes.
    • Divide among rolls and sprinkle with cheese.

    Notes

    If needed, you can substitute a jar of prepared pizza sauce (or our Crockpot Marinara Sauce) and purchased frozen meatballs.

    Nutrition per serving

    Calories: 357 calCarbohydrates: 45 gProtein: 15 gFat: 13 gSodium: 1043 mgFiber: 4 gSugar: 13 g
    Homemade Italian Meatball Subs Permalink
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    🗓️ Day 4

    • Chicken Pepper Pasta
    • Steamed Broccoli
    Strips of onion and red and yellow bell peppers with diced chicken on a bed of angel hair pasta, with melted mozzarella cheese, all in a skillet on a white marble counter. There are metal tongs and an orange napkin on a wooden cutting board in the top left corner of the photo.

    Chicken Pepper Pasta

    Tarragon complements chicken beautifully, giving Chicken Pepper Pasta a unique and delicious flavor.
    5 from 5 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 10 mins
    Cook Time 25 mins
    Total Time 35 mins
    Course Main Dish
    Cuisine Italian
    Servings 4 servings
    Calories 647

    Ingredients
      

    • 4 Tbsp. butter
    • 1 medium onion, cut into thin wedges
    • 1 medium red bell pepper, cut into strips
    • 1 medium orange or yellow bell pepper, cut into strips
    • 1 teaspoon minced garlic
    • 1 ½ C cooked chicken, chopped
    • 1 teaspoon dried tarragon leaves
    • ¾ teaspoon salt
    • ¼ teaspoon coarsely ground pepper
    • 8 oz uncooked angel hair pasta
    • 1 C Mozzarella Cheese, shredded
    • ½ C shredded Parmesan cheese
    • 1 C half and half
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    Instructions

    • Prepare pasta according to directions and drain.
    • Melt butter in large skillet and add onion, bell peppers, and garlic and cook on medium high until vegetables are tender crisp.
    • Add cooked, chopped chicken, tarragon, salt, and pepper. Cook, stirring gently, until chicken is hot.
    • Add mozzarella, half and half, and Parmesan cheese to chicken.
    • Reduce heat and cook on low until cheese is melted.
    • Rinse pasta in hot water until noodles are warm, and add to pan. Toss gently and serve.

    Nutrition per serving

    Calories: 647 calCarbohydrates: 53 gProtein: 34 gFat: 33 gSodium: 989 mgFiber: 4 gSugar: 6 g
    Chicken Pepper Pasta Permalink
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    🗓️ Day 5

    • 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
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    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
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    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
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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 Week 31 (Group 1): Mediterranean Chicken, Pinto Beans over Cornbread, Meatball Subs, Chicken Pepper Pasta, Taco Mac Salad

    Free Meal Plan Week 31 (Group 1): Mediterranean Chicken, Pinto Beans over Cornbread, Meatball Subs, Chicken Pepper Pasta, Taco Mac Salad
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    Posted by Mary Ann on July 13, 2021; Updated on February 22, 2022Filed Under: Meal Plans

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