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    Home / Meal Plans

    Meal Plan for Week 51 (Group 1)

    Free Weekly Meal Plan for Week 51 (Group 1): Broiled Tilapia Parmesan, Baked Skillet Chicken, Black Bean Soup, Chicken Tetrazzini, Mexican Ravioli

    Free Weekly Meal Plan for Week 51 (Group 1): Broiled Tilapia Parmesan, Baked Skillet Chicken, Black Bean Soup, Chicken Tetrazzini, Mexican Ravioli

    Week 51

    Notes for this week

    • For additional information about recipes, please visit the recipe post linked at the bottom of each recipe card.
    • Rice Pilaf takes longer than the fish to cook, so plan to start it first and cook the fish while the rice is simmering.
    • Make enough chicken on Day 2 to use in the Chicken Tetrazzini on Day 4.
    • Allow extra time to prepare the black beans if you don't have any in your freezer (and make enough to stock your freezer).
    • Black Bean Soup freezes well if you would like to make extra or freeze leftovers. Leftovers can also be used as a bean dip for corn chips—just top about a cup of soup with shredded cheese and heat.

    Day 1

    Broiled Tilapia ParmesanRice PilafMixed Vegetables

    Day 2

    Baked Skillet ChickenSpinach and Garlic Sautéed in ButterGarlic Cheese Bread

    Day 3

    Black Bean SoupTortilla Chips with Salsa and Guacamole

    Day 4

    Chicken TetrazziniGreen Salad

    Day 5

    Mexican RavioliFruit Cocktail

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


    🗓️ Day 1

    • Broiled Tilapia Parmesan
    • Rice Pilaf
    • Mixed Vegetables
    Tilapia fillets on a red plate garnished with parsley

    Broiled Tilapia Parmesan

    Broiled Tilapia Parmesan is a delicious and quick dinner using ingredients you can keep on hand.
    No ratings yet
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    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 20 mins
    Course Main Dish
    Cuisine Gluten-free, Italian
    Servings 8
    Calories 199

    Ingredients
      

    • 2 pounds frozen tilapia fillets, thawed
    • ½ cup Parmesan cheese, shredded or grated
    • 2 Tbsp. butter, softened
    • 3 Tbsp. mayonnaise
    • 2 Tbsp. lemon juice
    • ¼ tsp. dried basil
    • ¼ tsp. ground black pepper
    • ⅛ tsp. onion powder
    • ⅛ tsp. celery salt
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    Instructions

    • Preheat oven broiler. 
    • Line pan with foil and lightly spray with non-stick cooking spray.
    • Mix together all ingredients except fish in a small bowl and set aside. 
    • Arrange fillets in a single layer on prepared pan. Broil a few inches from the heat for 2 or 3 minutes.  Flip fillets over and broil for 2 or 3 minutes more. 
    • Remove fillets from oven and coat with Parmesan mixture on top side.  Flip and coat other side. Continue broiling until fish flakes easily with a fork, about 2 minutes more.

    Notes

    If your fish is frozen, thaw it by placing it in cold water in the sink for about 30 minutes, changing water once.

    Nutrition per serving

    Calories: 199 calCarbohydrates: 1 gProtein: 25 gFat: 11 gSodium: 251 mgFiber: 1 gSugar: 1 g
    Broiled Tilapia Parmesan Permalink
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    Coral, white, and brown illustration of a tilted salt shaker sprinkling salt

    Rice Pilaf

    Homemade rice pilaf is a tasty side dish that is easy to put together while baking a main dish.
    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 35 mins
    Total Time 40 mins
    Course Side Dish
    Cuisine Asian
    Servings 10 servings
    Calories 342

    Ingredients
      

    • 8 Tbsp. butter
    • 7 oz. vermicelli, broken into small pieces
    • 2 c. long grain white rice
    • 4 c. water
    • 2 tsp. granulated chicken bouillon
    • 1 Tbsp. dried parsley
    • 1 Tbsp. dried onion flakes
    • Salt and pepper to taste
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    Instructions

    • In a large pan, melt the butter over medium heat. Add the vermicelli and brown until golden, about 5 minutes.
    • Add the rice and stir until coated with butter, about 2 minutes.
    • Add the remaining ingredients and stir well to combine. Bring to a boil, then turn heat to low.
    • Cover and let cook until all the liquid is absorbed, about 25 minutes, stirring occasionally.
    • Fluff with a fork and serve.

    Nutrition per serving

    Calories: 342 calCarbohydrates: 57 gProtein: 5 gFat: 10 gSodium: 603 mgFiber: 1 gSugar: 1 g
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    🗓️ Day 2

    • Baked Skillet Chicken (save leftover chicken for Day 4)
    • Spinach and Garlic Sautéed in Butter
    • Garlic Cheese Bread
    Sliced chicken breast on a white plate.

    Baked Skillet Chicken

    Savory seasonings and a quick sear make this easy baked chicken delicious. It is a great meal to double and serve half for dinner and chop and freeze the other half—cooked chicken in the freezer makes soups, stews, casseroles, and stir fry quick and easy.
    5 from 2 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 5 mins
    Cook Time 35 mins
    Resting time 10 mins
    Total Time 50 mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 4 servings
    Calories 260

    Ingredients
      

    • 1-½ lbs. boneless skinless chicken breasts
    • 2 tablespoon olive oil

    Rub

    • ½ teaspoon salt
    • ½ teaspoon pepper
    • ½ teaspoon garlic powder
    • ½ teaspoon onion powder
    • ½ teaspoon paprika
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    Instructions

    • Preheat oven to 350°F.
    • Mix spices in a small bowl. Rub seasoning mix onto chicken to coat.
    • Heat olive oil in a large skillet over medium-high heat. Sear chicken 2 minutes per side.
    • Place in a lightly sprayed baking dish and bake for 30 minutes or until juices run clear.
    • Let the chicken sit on a plate 5-10 minutes before serving. Chop, cube or shred any extras to restock your freezer with cooked chicken.

    Notes

    If you have an oven-safe skillet, this can go straight into the oven after searing without changing pans. You may want to add a little extra olive oil to avoid burning if you are baking it in the same skillet you use for searing.

    Nutrition per serving

    Calories: 260 calCarbohydrates: 1 gProtein: 36 gFat: 11 gSodium: 489 mgFiber: 1 gSugar: 1 g
    Baked Skillet Chicken Permalink
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    Coral, white, and brown illustration of a tilted salt shaker sprinkling salt

    Sautéed Spinach and Garlic

    5 from 1 vote
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    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Course Side Dish
    Cuisine Gluten-free, Vegetarian
    Servings 4 servings
    Calories 42

    Ingredients
      

    • 1-½ Tbsp. butter
    • 16 oz. fresh baby spinach, washed and dried
    • 2-3 cloves garlic, minced
    • Salt to taste
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    Instructions

    • Melt butter in a skillet and sauté minced garlic for a couple of minutes.
    • Add spinach and stir it into the garlic just until it starts to wilt. Add salt and serve.

    Nutrition per serving

    Calories: 42 calCarbohydrates: 5 gProtein: 3 gFat: 2 gSodium: 394 mgFiber: 2 gSugar: 1 g
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    🗓️ Day 3

    • Black Bean Soup
    • Tortilla Chips with Salsa and Guacamole
    A white bowl with Black Bean Soup garnished with sour cream, diced tomatoes, diced red onion, and fresh cilantro

    Black Bean Soup

    Black beans are one of my favorite beans – they go well with corn and tomatoes in cold salads as well as hot sides, but the king of all black bean recipes is black bean soup.
    5 from 3 votes
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    Prep Time 5 mins
    Cook Time 1 hr
    Total Time 1 hr 5 mins
    Course Main Dish
    Cuisine American, Gluten-free, Vegetarian
    Servings 6 servings
    Calories 339

    Ingredients
      

    • 1 lb. prepared dried black beans, ⅔ cup liquid reserved
    • 28 oz vegetable broth (or 2 tablespoons + 1 teaspoon no chicken soup base with 28 ounces of water)
    • 1 onion, diced
    • 1 bell pepper, diced
    • 2 Tbsp. oil
    • 10 oz tomatoes and green chilies, drained
    • 3 cloves garlic, minced
    • 1-2 tsp. cumin
    • 1 tsp. salt
    • 2 tsp. black pepper, freshly ground
    • 2 tsp. lime juice
    • Sour cream, chopped tomatoes, chopped red onion, and chopped jalapenos as desired for garnish
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    Instructions

    • Sauté onion and bell pepper in oil in a skillet.
    • While the vegetables sauté, combine ½ of the prepared beans with all of the reserved liquid and the broth in a large soup pot. Using an immersion blender, puree the beans.
    • When onions and peppers are tender, add them to the pureed beans in the soup pot along with the remaining beans, garlic, tomatoes and green chilies, lime juice, and seasonings. Stir gently and simmer until soup is hot and flavors are blended, about 30-45 minutes.
    • Serve with sour cream, chopped tomatoes, chopped red onion, and chopped jalapenos as desired for garnish.

    Notes

    Prepared dried black beans are the base for the black bean soup, so if you need to make them make sure you soak them the night before. Dried beans are much cheaper than canned and easy to make, and you may wish to double the beans that you cook to freeze for later use.
    Puréeing half of the beans and keeping the other half whole will give this soup a nice texture with a smooth base.
    Don't try to substitute canned beans for the soup as they are not as tender as those cooked from dried, so the consistency will alter the texture of the soup.
    Nutrition facts do not include garnishes.
    If you like this soup, try a similar mixture without the broth to make a thick bean dip for corn chips.

    Nutrition per serving

    Calories: 339 calCarbohydrates: 54 gProtein: 18 gFat: 6 gSodium: 814 mgFiber: 13 gSugar: 4 g
    Black Bean Soup Permalink
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    🗓️ Day 4

    • Chicken Tetrazzini (use leftover chicken from Day 2)
    • Green Salad
    Chicken Tetrazzini on a white plate

    Chicken Tetrazzini

    Rich and creamy Chicken Tetrazzini is a colorful and tasty weeknight dinner. Using cooked chicken from the freezer makes this tasty dish a snap to prepare.
    4 from 2 votes
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    Prep Time 10 mins
    Cook Time 50 mins
    Total Time 1 hr
    Course Main Dish
    Cuisine Italian
    Servings 8 servings
    Calories 436

    Ingredients
      

    • 10 oz. spaghetti, cooked and drained
    • 3 C shredded cheddar jack cheese, divided
    • 3 Tbsp. butter
    • 1 onion, diced
    • 1 red bell pepper, diced
    • 10 oz. condensed cream of mushroom soup
    • 10 oz. condensed cream of chicken soup
    • 1 soup can milk
    • 2 cups cooked chicken, diced
    • salt & pepper to taste
    • non-stick cooking spray
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    Instructions

    • Sauté onion and red pepper in butter until soft.
    • Mix onion and pepper with spaghetti, 2 cups of the cheese, soups, milk, and chicken in a large bowl. Season to taste with salt and pepper.
    • Pour mixture into a 9x13 inch baking dish sprayed with non-stick cooking spray. Top with remaining cheese.
    • Bake uncovered at 350°F until bubbly and heated through (about 30-40 minutes).

    Notes

    Chicken Tetrazzini is a good way to use leftover chicken or bulk cooked chicken from the freezer.

    Nutrition per serving

    Calories: 436 calCarbohydrates: 35 gProtein: 21 gFat: 23 gSodium: 860 mgFiber: 2 gSugar: 5 g
    Chicken Tetrazzini Permalink
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    🗓️ Day 5

    • Mexican Ravioli
    • Fruit Cocktail
    Cast iron skillet with cooked ravioli mixed with salsa, herbs, and tomato sauce and topped with cheese, black olives, and cilantro.

    Mexican Ravioli

    Mexican Ravioli is a quick stovetop meal that packs a southwestern flavor punch.
    5 from 1 vote
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    Cook Time 20 mins
    Total Time 20 mins
    Course Main Dish
    Cuisine Mexican
    Servings 5 servings
    Calories 505

    Ingredients
      

    • 25 ounces beef ravioli, fresh or frozen
    • 1 cup salsa
    • 2 cups Monterey Jack cheese
    • 2.25 ounce can sliced black olives, drained
    • fresh cilantro, for garnish

    Enchilada Sauce

    • 15 ounces tomato sauce
    • ½ teaspoon dried oregano
    • ½ - 1 teaspoon ground chili powder
    • 1 teaspoon onion powder
    • ½ - 1 teaspoon cumin, or to taste
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    Instructions

    • Cook ravioli according to package directions.
      25 ounces beef ravioli
    • While the ravioli is cooking, combine the ingredients for the enchilada sauce and mix well. You can do this in a bowl or directly in the skillet before heating.
      ½ teaspoon dried oregano, ½ - 1 teaspoon ground chili powder, 1 teaspoon onion powder, ½ - 1 teaspoon cumin, 15 ounces tomato sauce
    • In a skillet over low heat, combine the enchilada sauce and the salsa and mix.
      1 cup salsa
    • When pasta is cooked, drain and add to sauce in skillet.
    • Mixing carefully, add black olives. Top with cheese and cilantro (or the toppings of your choice) and serve.
      2 cups Monterey Jack cheese, 2.25 ounce can sliced black olives, fresh cilantro

    Video

    Notes

    You can use a 10 ounce can of red enchilada sauce as a shortcut.
    Vegetarians can substitute cheese ravioli, and the dish can be enhanced with any number of other ingredients that you may have on hand like black beans, fire-roasted tomatoes, or corn.

    Nutrition per serving

    Calories: 505 calCarbohydrates: 49 gProtein: 25 gFat: 24 gSodium: 1739 mgFiber: 2 gSugar: 6 g
    Mexican Ravioli 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.

    Free Weekly Meal Plan for Week 51 (Group 1): Broiled Tilapia Parmesan, Baked Skillet Chicken, Black Bean Soup, Chicken Tetrazzini, Mexican Ravioli
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    Posted by Mary Ann on November 29, 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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