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    Home / Meal Plans

    Meal Plan for Week 32 (Group 1)

    Free Meal Plan for Week 32 (Group 1): Roast Beef Picante, Crockpot Greek Chicken, Italian Beef Hoagies, Chicken Pasta Salad, and Zucchini Quiche

    Free Meal Plan for Week 32 (Group 1): Roast Beef Picante, Crockpot Greek Chicken, Italian Beef Hoagies, Chicken Pasta Salad, and Zucchini Quiche

    Week 32 Summary

    Notes for this week

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

    • We are using leftovers from a previous meal twice this week, so be sure to evaluate how much you will need for dinner and how much is needed for leftovers. In some cases you may wish to make extra of the original meal to have more leftovers.

    • Save leftover roast beef from Day 1 for Day 3.

    • Use leftover chicken from Day 2 for the salad on Day 4.

    • The quiche on Day 5 freezes well if you would like to double the recipe and stock your freezer.

    Day 1

    Roast Beef PicanteRiceSlow-simmered Green Beans

    Day 2

    Crockpot Greek ChickenPeas and CarrotsGreen Salad

    Day 3

    Italian Beef HoagiesBroccoli SaladPotato Chips

    Day 4

    Chicken Pasta Salad with GrapesApple Slices with Cheddar

    Day 5

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

    • Roast Beef Picante
    • Rice
    • Slow-simmered Green Beans
    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
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    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
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    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
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    🗓️ Day 2

    • Crockpot Greek Chicken
    • Peas and Carrots
    • Green Salad
    Whole roasted chicken with a dried rosemary and minced garlic rub on a white plate, garnished with lemon slices and parsley.

    Greek Chicken

    This easy crockpot Greek chicken recipe is a good way to make chicken to restock the freezer, and it can also be made in the air fryer. It makes a delicious meal and freezes well to use in recipes calling for cooked chicken.
    4.67 from 3 votes
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    Prep Time 15 mins
    Cook Time 6 hrs
    Total Time 6 hrs 15 mins
    Course Main Dish
    Cuisine Gluten-free, Mediterranean
    Servings 8 servings
    Calories 330

    Ingredients
      

    • 5 lbs whole roasting chicken, rinsed and patted dry
    • 2 tablespoon olive oil
    • 2 tablespoon fresh rosemary or 2 tsp  dried
    • 3 teaspoon garlic, minced
    • 1 lemon
    • 1 teaspoon salt
    • ½ teaspoon pepper
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    Instructions

    • Rinse chicken and pat dry.
    • Cut lemon and squeeze juice into a small bowl. Add oil, rosemary, and garlic to lemon juice. Place lemon pieces into chicken cavity.

    Crockpot Greek Chicken Instructions

    • Lightly spray slow cooker with non-stick cooking spray. Place prepared chicken in slow cooker.
    • Brush lemon dressing over entire chicken. Sprinkle salt and pepper over chicken.
    • Cover; cook on low for 6 hours or until internal chicken temperature reaches 165°F.
    • Remove chicken from slow cooker onto serving platter; allow to sit for 5 minutes before slicing.

    Air Fryer Greek Chicken Instructions

    • Prepare the chicken as directed.
    • [Depending the style of your air fryer basket, you may need to brush the chicken with the dressing before putting it in the basket, but if possible put the chicken in the basket and then brush it with the dressing (it's less messy that way).]
    • Brush lemon dressing over entire chicken. Sprinkle salt and pepper over chicken.
    • Spray the fry basket with cooking spray and place chicken into the basket with the legs facing down.
    • Air fry chicken at 330 degrees for 30 minutes.
    • Flip chicken. Continue cooking for 20 more minutes (or more as needed based on the size of your chicken) at 330 degrees Fahrenheit or until internal temperature of chicken is 165 degrees.

    Nutrition per serving

    Calories: 330 calCarbohydrates: 2 gProtein: 26 gFat: 24 gSodium: 387 mgFiber: 1 gSugar: 1 g
    Greek Chicken Permalink
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    🗓️ Day 3

    • Italian Beef Hoagies
    • Broccoli Salad
    • Potato Chips
    A hoagie roll on a red plate with shredded roast beef, onions, and bell peppers, with a white bowl of pickled peppers in the background.

    Italian Beef Hoagies

    These Italian Beef Hoagies are a great way to use leftover roast beef.
    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Course Main Dish
    Cuisine Italian
    Servings 6 sandwiches
    Calories 485

    Ingredients
      

    • 6 hoagie rolls, split lengthwise
    • 1 lb. cooked roast beef, sliced or shredded
    • 1 red bell pepper, sliced
    • 1 onion, sliced
    • 1 Tbsp. olive oil
    • 6 tbsp. mayonnaise
    • Salt and pepper, to taste
    • Italian seasoning, to taste
    • 6 oz. shredded mozzarella cheese
    • pickled hot peppers, optional
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    Instructions

    • Sauté pepper and onion in olive oil until tender.
    • Spread 1 Tbsp. of mayonnaise on each hoagie roll and top with equal amounts of roast beef, pepper, and onion.
    • Sprinkle with salt, pepper, and Italian seasoning to taste.
    • Top with mozzarella cheese.
    • Toast sandwiches open-faced until cheese melts and roll browns slightly and serve warm with pickled peppers if desired.

    Nutrition per serving

    Calories: 485 calCarbohydrates: 36 gProtein: 29 gFat: 25 gSodium: 1703 mgFiber: 2 gSugar: 7 g
    Italian Beef Hoagies Permalink
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    Broccoli, shredded cheddar cheese, bacon bits, and mayonnaise in a bowl with a fork.

    Broccoli Salad

    Broccoli Salad is a nice alternative to a side salad. It’s quick and easy when you use the bags of fresh broccoli florets available at the supermarket, but be sure to allow time for the salad to chill.
    5 from 2 votes
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    Prep Time 15 mins
    Chill Time 4 hrs
    Total Time 4 hrs 15 mins
    Course Salad
    Cuisine American
    Servings 6 servings
    Calories 361

    Ingredients
      

    • 3 cups fresh broccoli florets
    • ¾ cup cheddar cheese, shredded
    • 2 Tbsp. onion, chopped
    • ¾ cup mayonnaise
    • ⅓ cup sugar
    • 1 ½ Tbsp. red wine vinegar
    • 6 strips turkey bacon, cooked and crumbled
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    Instructions

    • In a large bowl, combine the first 3 ingredients and set aside.
    • In a medium bowl, mix together the mayo, sugar, and vinegar. Pour over the broccoli mixture and mix gently to coat. Chill for at least 4 hours.
    • Add bacon crumbles just before serving.

    Nutrition per serving

    Calories: 361 calCarbohydrates: 15 gProtein: 9 gFat: 29 gSodium: 601 mgFiber: 1 gSugar: 12 g
    Broccoli Salad Permalink
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    🗓️ Day 4

    • Chicken Pasta Salad with Grapes
    • Apple Slices with Cheddar
    Bowl full of spiral pasta, diced chicken, grapes cut in half, and cucumber slices. There is a fork in the bowl.

    Chicken Pasta Salad

    Chilled Chicken Pasta Salad with our sweet and tangy dressing is a refreshing way to serve leftover chicken.
    No ratings yet
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    Prep Time 5 mins
    Cook Time 10 mins
    Chill Time 30 mins
    Total Time 45 mins
    Course Main Dish
    Cuisine American
    Servings 6 servings
    Calories 375

    Ingredients
      

    • 2.5 cups chicken, cooked and cubed
    • 1 cups grapes, cut in half
    • 1 cups lettuce, chopped
    • 6 oz. pasta, cooked according to package directions and drained
    • ¼ cucumber, sliced and quartered
    • 2 tablespoon green onions, diced (optional)

    Dressing:

    • ½ cup canola oil
    • ¼ cup sugar
    • 2 tablespoon white wine vinegar, (plain white will work)
    • 1 teaspoon salt
    • ½ teaspoon dried onion
    • 1 teaspoon lemon juice
    • 1 tablespoon parsley, chopped
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    Instructions

    • Toss all salad ingredients except lettuce together in a large serving bowl & chill for 30 minutes.
    • Mix all dressing ingredients together in a sealable container and shake well.
    • Just before serving, add lettuce and dressing to pasta salad and toss to coat.

    Notes

    Keep the lettuce separate and add it in right before eating. If the lettuce sits in the salad for too long it will get soggy.

    Nutrition per serving

    Calories: 375 calCarbohydrates: 35 gProtein: 8 gFat: 23 gSodium: 408 mgFiber: 1 gSugar: 14 g
    Chicken Pasta Salad Permalink
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    🗓️ Day 5

    • Zucchini Quiche
    • Caprese Salad
    Zucchini quiche with a slice missing

    Zucchini Quiche

    Our freezer-friendly savory Zucchini Quiche is a delicious way to use an abundance of zucchini. Loaded with zucchini and cheese and flavored with thinly sliced onion, it has just enough egg to bind it all together—it's the perfect quiche to try for family members who don't love eggs.
    4.91 from 11 votes
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    Prep Time 15 mins
    Cook Time 40 mins
    Resting time 10 mins
    Total Time 1 hr 5 mins
    Course Main Dish
    Cuisine French, Vegetarian
    Servings 6 servings
    Calories 357

    Ingredients
      

    • 4 cups zucchini, thinly sliced
    • 1 onion, thinly sliced
    • 2 tablespoon butter
    • 2 eggs
    • 2 teaspoon dried parsley flakes, or 2 Tbsp. fresh parsley
    • ½ teaspoon salt
    • ½ teaspoon garlic powder
    • ½ teaspoon basil
    • ½ teaspoon oregano
    • ¼ teaspoon pepper
    • 2 cups Mozzarella cheese, shredded
    • 1 teaspoon dijon mustard
    • 1 uncooked pie crust, or use a purchased crust
    • non-stick cooking spray
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    Instructions

    • Preheat oven to 400°F.
    • If not using a pre-prepared crust, prepare a pie plate with non-stick cooking spray. Roll out pie crust and prepare it in the pie plate, fluting the edges.
    • Sauté zucchini and onion in melted butter in a large fry pan until tendercrisp but not soft.
    • In a large bowl, whisk eggs together with next six ingredients. Stir in cheese and sautéed vegetables.
    • Spread mustard over bottom of pie crust and pour egg mixture on top.
    • Bake uncovered for 35-40 minutes or until set (you can check by inserting a knife into the center—if it comes out clean, the quiche is done). Cover crust edges with foil after 25 minutes if they are starting to brown.
    • Let stand for 5-10 minutes before cutting to allow time to cool.

    Notes

    This quiche freezes well, so it is perfect for using up loads of zucchini. There are two ways to freeze this quiche—only freeze the filling, or freeze the whole pie:
    1. Prepare the sautéed vegetables and mix with the eggs and next six ingredients. Place in a freezer bag/container and label with the date and "Zucchini Quiche filling - Thaw in the refrigerator. Spread 1 tsp. dijon mustard in the bottom of an uncooked pie shell, add quiche filling, and bake at 400°F for 35-40 minutes or until set. Cover edges of crust with foil if they begin to get too brown."
    2. Prepare the entire recipe up to the baking part, then freeze the filling in the shell and label with the date and "Zucchini Quiche - Thaw in the refrigerator and bake at 400°F for 35-40 minutes or until set. Cover edges of crust with foil if they begin to get too brown."

    Nutrition per serving

    Serving: 1 sliceCalories: 357 calCarbohydrates: 21 gProtein: 14 gFat: 24 gSodium: 696 mgFiber: 2 gSugar: 3 g
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    Caprese Salad with Balsamic Vinegar

    Caprese Salad with Balsamic Vinegar

    Caprese salad is a wonderful way to enjoy ripe, fresh from the vine tomatoes. Fresh basil, fresh mozzarella cheese, and juicy, delicious tomatoes are a perfect summer combination. 
    5 from 1 vote
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    Prep Time 5 mins
    Total Time 5 mins
    Course Side Dish
    Cuisine Gluten-free, Italian, Vegetarian
    Servings 6 servings
    Calories 239

    Ingredients
      

    • 16 oz. fresh mozzarella cheese, sliced
    • 2 ripe tomatoes in the same diameter as the mozzarella, sliced
    • ½ cup fresh basil
    • 2 Tbsp. balsamic vinegar, or balsamic glaze
    • Salt and pepper, to taste
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    Instructions

    • Either alternate lengthwise or stack slices of mozzarella cheese, tomato, and fresh basil.
    • Sprinkle with salt and pepper then drizzle with Balsamic vinegar. Serve immediately.

    Notes

    Make sure to use very ripe (but not overripe) tomatoes at room temperature.
    Good quality fresh mozzarella cheese, usually found near the deli or imported cheese, is important.
    Alternating the slices lengthwise makes a beautiful presentation for the table while stacking 1 slice of each is easy to serve and makes sure that each bite has a drizzle of tangy balsamic vinegar.
    Classic Caprese salad does not use balsamic vinegar, so this is optional. If you have good quality tomatoes and cheese, you may want to omit it.

    Nutrition per serving

    Calories: 239 calCarbohydrates: 4 gProtein: 17 gFat: 17 gSodium: 865 mgFiber: 1 gSugar: 3 g
    Caprese Salad with Balsamic Vinegar 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 for Week 32 (Group 1): Roast Beef Picante, Crockpot Greek Chicken, Italian Beef Hoagies, Chicken Pasta Salad, and Zucchini Quiche

    Free Meal Plan for Week 32 (Group 1): Roast Beef Picante, Crockpot Greek Chicken, Italian Beef Hoagies, Chicken Pasta Salad, and Zucchini Quiche
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    Posted by Mary Ann on July 21, 2021Filed Under: Meal Plans

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