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    Home / Meal Plans

    Meal Plan for Week 5 (Group 1)

    Meal Plan for Week 5 (Group 1): Italian Flank Steak, Swedish Meatballs, Beef with Broccoli, Chicken Corn Chowder, Spinach Lasagna

    Meal Plan for Week 5 (Group 1): Italian Flank Steak, Swedish Meatballs, Beef with Broccoli, Chicken Corn Chowder, Spinach Lasagna

    Week 5 Summary

    Notes for this week

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

    • Save leftovers from Day 1’s flank steak to use in Beef with Broccoli later this week. You may want to purchase a larger steak than 2 lbs.

    Day 1

    Italian Flank Steak (save leftovers)Roasted PotatoesBrussels Sprouts

    Day 2

    Swedish MeatballsEgg NoodlesGreen Beans

    Day 3

    Beef with Broccoli (planned leftovers)Rice

    Day 4

    Tex-Mex Chicken Corn ChowderBaguette Slices

    Day 5

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

    • Italian Flank Steak
    • Roasted Potatoes
    • Brussels Sprouts
    Seaasoned and grilled flank steak sliced and plated with juices

    Italian Flank Steak

    Not only is prep quick and easy for this marinated roast, but it is a good way to plan leftovers and use the remaining meat in a dish like Beef with Broccoli.
    5 from 1 vote
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    Prep Time 1 d
    Cook Time 7 mins
    Total Time 1 d 7 mins
    Course Main Dish
    Cuisine Italian
    Servings 8
    Calories 189

    Ingredients
      

    • 1.2 oz (2 pkgs) Italian Salad Dressing Mix
    • 1 ½ tablespoon oil
    • 1 ½ tablespoon lemon juice
    • 2 lb. flank steak
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    Instructions

    • In a small bowl, prepare the marinade by mixing together the dressing mix, oil, and lemon juice. Marinate steak in marinade overnight (or all day) in refrigerator.
    • Grill or broil on medium heat about 5-7 minutes per side until done. Slice thinly across the grain and serve.

    Nutrition per serving

    Calories: 189 calCarbohydrates: 2 gProtein: 24 gFat: 8 gSodium: 506 mgSugar: 1 g
    Italian Flank Steak Permalink
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    Bowl of chopped roasted and seasoned new potatoes with a red checked towel and a wooden spoon to the side and text Roasted Red Potatoes

    Roasted Red Potatoes

    These roasted red potatoes are always a hit and they make amazing potato salad.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Side Dish
    Cuisine American, Gluten-free, Vegetarian
    Servings 10 servings
    Calories 165

    Ingredients
      

    • 4 lbs. small red potatoes
    • 2 Tbsp. olive oil
    • 3 Tbsp. Italian seasoning such as Rosa Maria, affiliate link
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    Instructions

    • Preheat oven to 425 degrees.
    • Wash potatoes and half or quarter so that pieces are uniform in size. Dry with a paper towel as much as possible. Add olive oil and toss to coast. Sprinkle with seasoning and mix well.
    • Bake, stirring periodically, for 25-30 minutes or until tender inside and somewhat crisp outside.

    Notes

    1. This recipe makes enough potatoes to serve for a meal and use 2 lbs. in Roasted Red Potato Salad.

    Nutrition per serving

    Calories: 165 calCarbohydrates: 32 gProtein: 4 gFat: 3 gSodium: 34 mgFiber: 5 gSugar: 3 g
    Roasted Red Potatoes Permalink
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    🗓️ Day 2

    • Swedish Meatballs
    • Egg Noodles
    • Green Beans
    Yellow bowl with egg noodles covered in meatballs with cream sauce

    Swedish Meatballs

    This quick and easy stovetop meal uses few ingredients and goes from prep to table in 20 minutes. You can buy frozen meatballs from the grocery store, or if you prefer to make your own, we have a bulk meatball recipe that is perfect for cooking ahead.
    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 15 mins
    Total Time 20 mins
    Course Main Dish
    Cuisine Swedish
    Servings 4
    Calories 665

    Ingredients
      

    • 8 oz egg noodles
    • 1 lb frozen cooked meatballs, thawed
    • oil for sautéing if necessary
    • 2 tablespoon butter
    • 2 tablespoon flour
    • 1 cup beef broth
    • ½ teaspoon salt
    • Dash cayenne pepper
    • ½ teaspoon Worcestershire sauce
    • 1 cup light sour cream, room temperature
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    Instructions

    • Cook noodles according to package directions.
    • Brown meatballs in a skillet using a small amount of oil if necessary.
    • Combine remaining ingredients for sour cream sauce. Gently mix sour cream sauce into meatballs and heat thoroughly.
    • Drain noodles when cooked and serve meatballs on cooked noodles.

    Nutrition per serving

    Calories: 665 calCarbohydrates: 48 gProtein: 30 gFat: 39 gSodium: 688 mgFiber: 2 gSugar: 1 g
    Swedish Meatballs Permalink
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    🗓️ Day 3

    • Beef with Broccoli (planned leftovers)
    • Rice
    Beef slices with broccoli in a soy-based sauce served over white rice on a white plate with chopsticks to the side

    Easy Beef with Broccoli using Leftover Steak

    Easy Beef with Broccoli stir fry with homemade ginger-soy sauce is a perfect meal to make with leftover steak or London Broil.
    4.44 from 220 votes
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    Prep Time 15 mins
    Cook Time 10 mins
    Total Time 25 mins
    Course Main Dish
    Cuisine American
    Servings 5 servings
    Calories 506

    Ingredients
      

    • 3 tablespoons cornstarch, divided
    • ½ cup water plus 2 tablespoons water, divided
    • ½ teaspoon garlic powder
    • 1 pound leftover steak, London broil, or firm cut of cooked beef, sliced and cut into bite size pieces
    • 2 tablespoons vegetable oil, divided
    • 4 cups broccoli florets
    • ⅓ cup soy sauce
    • 2 tablespoons brown sugar
    • 1 teaspoon ground ginger
    • 2 cups rice, cooked according to package directions
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    Instructions

    • Combine 2 tablespoons cornstarch, 2 tablespoons water, and garlic powder in a large bowl and mix thoroughly. Add sliced leftover steak and toss until well coated.
    • Heat 1 tablespoon of oil in a large skillet; add leftover steak and stir fry until reheated, about 1 minute.
    • Remove meat from skillet. Heat remaining oil in pan; add broccoli, stir-frying for about 5 minutes.
    • In a small bowl, mix together soy sauce, brown sugar, ginger, and remaining 1 tablespoon of cornstarch and remaining water; add soy mixture and cooked beef to skillet.
    • Cook for 2-5 minutes, stirring frequently.
    • Serve over cooked rice.

    Video

    Notes

    If you like sesame oil, you might add a tiny bit to the cooking oil at the beginning (I would start with ½ teaspoon and then add to taste—a little sesame oil goes a long way).
    It's important to add the cornstarch as directed. If mixed directly into the hot liquid in the pan, it will clump and not thicken. Making a slurry with cold or room temperature liquid before adding to the heat is the proper way to thicken with cornstarch.

    Nutrition per serving

    Calories: 506 calCarbohydrates: 74 gProtein: 30 gFat: 9 gSodium: 953 mgFiber: 3 gSugar: 6 g
    Easy Beef with Broccoli using Leftover Steak Permalink
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    🗓️ Day 4

    • Tex-Mex Chicken Corn Chowder
    • Baguette Slices
    Brown crock with chicken corn chowder garnished with cilantro and surrounded by tortilla chips

    Tex-Mex Chicken Corn Chowder

    This cheesy chicken corn chowder is an easy weeknight meal. If you have leftover chicken, you can have this soup ready in just a few minutes.
    5 from 1 vote
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    Prep Time 10 mins
    Cook Time 25 mins
    Total Time 35 mins
    Course Main Dish
    Cuisine Tex-Mex
    Servings 6 servings
    Calories 510

    Ingredients
      

    • 2 cups chicken, chopped into bite size pieces
    • 2 tablespoon oil
    • 1 teaspoon garlic cloves, minced
    • 1 ½ cups chicken broth
    • 2 cups half and half
    • 3 cups Monterey jack cheese, shredded
    • 29.5 oz canned creamed style corn
    • 4.5 oz can diced green chilies, drained & rinsed
    • 4 oz jar pimientos, diced
    • fresh cilantro, chopped
    • tortilla chips for garnish
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    Instructions

    • In a large pot, sauté chicken in oil until cooked through. Add garlic and sauté for 1-2 minutes.
    • Add chicken broth; bring to boil. Reduce heat and cover. Simmer for 5 minutes.
    • Add half & half, cheese, corn, and green chilies. Cook and stir gently over low heat until the cheese is melted, making sure to reduce heat if you notice any sticking on the bottom of the pan. Stir in pimiento.
    • Serve immediately. Garnish with tortilla chips and cilantro, if desired.

    Notes

    If you are using cooked chicken, you only need to sauté it long enough to reheat it so you can add the garlic at the same time you add the chicken.

    Nutrition per serving

    Calories: 510 calCarbohydrates: 32 gProtein: 23 gFat: 35 gSodium: 1034 mgFiber: 3 gSugar: 6 g
    Tex-Mex Chicken Corn Chowder Permalink
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    🗓️ Day 5

    • Spinach Lasagna
    • Italian Bread
    • Salad
    Lasagna with spinach, tomato sauce, and melted mozzarella cheese on a plate with a slice of italian bread

    Slow Cooker Spinach Lasagna

    This easy spinach lasagna recipe doesn't require pre-cooking the noodles, making prep a snap. It could be turned into a casserole if you substitute another kind of pasta for the noodles—ziti would work well.
    No ratings yet
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    Prep Time 15 mins
    Cook Time 3 hrs
    Total Time 3 hrs 15 mins
    Course Main Dish
    Cuisine Italian, Vegetarian
    Servings 8
    Calories 332

    Ingredients
      

    • 16 oz. box lasagna noodles
    • 32 oz. jar marinara sauce
    • 1 cup mozzarella cheese
    • 8 oz. container ricotta cheese
    • 4 cups fresh spinach
    • ½ cup water
    • non-stick cooking spray
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    Instructions

    • Spray bottom and sides of a slow cooker with non-stick spray. Spread a few spoonfuls of sauce on the bottom of slow cooker to avoid noodles sticking.
    • Break uncooked lasagna noodles into pieces; place ⅓ of the broken lasagna noodles in a layer on bottom of the pot. Pour about ⅓ of the sauce evenly over the noodles. Next, place ½ of the ricotta and ⅓ of the mozzarella over the sauce. Place ½ of the spinach on top of the cheese. Place a few spoonfuls of sauce lightly over the spinach.
    • Repeat the layers starting with the broken noodles, then sauce, cheeses, spinach, and a little more sauce. Finally, layer the last ⅓ of the broken noodle pieces over the top. Cover noodles completely with remaining sauce. Sprinkle remaining mozzarella cheese over the top.
    • Pour water around the edges; cover and cook on low for 3 hours.

    Nutrition per serving

    Calories: 332 calCarbohydrates: 50 gProtein: 16 gFat: 8 gSodium: 722 mgFiber: 4 gSugar: 7 g
    Slow Cooker Spinach Lasagna 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 5 (Group 1): Italian Flank Steak, Swedish Meatballs, Beef with Broccoli, Chicken Corn Chowder, Spinach Lasagna

    Meal Plan for Week 5 (Group 1): Italian Flank Steak, Swedish Meatballs, Beef with Broccoli, Chicken Corn Chowder, Spinach Lasagna
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    Posted by Mary Ann on January 12, 2021; Updated on February 4, 2021Filed Under: Meal Plans

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