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    Home / Meal Plans

    Meal Plan for Week 7 (Group 1)

    Meal Plan for Week 7 (Group 1): Slow Cooker Sticky Chicken, Savory Swiss Steak, Cheddary Spirals & Broccoli, Lemon Pepper Tilapia, Lentil Soup with Kielbasa - Visit Add Salt & Serve for recipes

    Meal Plan for Week 7 (Group 1): Slow Cooker Sticky Chicken, Savory Swiss Steak, Cheddary Spirals & Broccoli, Lemon Pepper Tilapia, Lentil Soup with Kielbasa

    Week 7 Summary

    Notes for this week

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

    • Use leftover chicken from Day 1's Sticky Chicken for Day 5's Lentil Soup.

    Day 1

    Slow Cooker Sticky ChickenBaked RiceAsparagus

    Day 2

    Savory Swiss SteakSauteed GreensEgg Noodles

    Day 3

    Cheddary Spirals with BroccoliSeasoned Green Beans

    Day 4

    Lemon Pepper TilapiaWild RicePeas

    Day 5

    Lentil Soup with Kielbasa Dinner RollsSalad
    Jump to:
    • 🗓️ Day 1
    • 🗓️ Day 2
    • 🗓️ Day 3
    • 🗓️ Day 4
    • 🗓️ Day 5
    • 🧾 Create a shopping list
    • 📌 Pin this meal plan


    🗓️ Day 1

    • Slow Cooker Sticky Chicken
    • Baked Rice
    • Asparagus
    Whole cooked chicken covered with spices, on a white plate garnished with a lot of parsley.

    Slow Cooker Sticky Chicken

    Tender and delicious, Slow Cooker Sticky Chicken is easy to prepare and makes a delicious dinner while providing leftovers for use in a later meal.
    5 from 1 vote
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    Prep Time 30 minutes mins
    Cook Time 5 hours hrs
    Marinating Time 10 hours hrs
    Total Time 15 hours hrs 30 minutes mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 8 servings
    Calories 303

    Ingredients
      

    • 1 large roasting chicken, about 5 lbs.
    • 1 large onion, chopped
    • ½ teaspoon black pepper
    • ½ teaspoon garlic powder
    • 1 teaspoon white pepper
    • 1 teaspoon thyme
    • 1 teaspoon onion powder
    • 1 teaspoon cayenne pepper
    • 2 teaspoons paprika
    • 4 teaspoons salt
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    Instructions

    • In a small bowl, thoroughly combine everything except the chicken and chopped onion. Remove giblets from chicken, clean the cavity well and pat dry with paper towels.
    • Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin.
    • Place in a sealed marinating container and refrigerate overnight.
    • When ready to roast chicken, stuff cavity with onions, and place in slow cooker.
    • Cook on low for 5 hours or until cooked through. The pan juices will start to caramelize on the bottom of pan and the chicken will turn golden brown when it is ready.
    • Use a meat thermometer to ensure that the meat is thoroughly cooked (165°F internal temperature).
    • Let chicken rest about 10 minutes before carving.

    Notes

    Be sure to allow 10-24 hours for the chicken to marinate.

    Nutrition per serving

    Calories: 303 calCarbohydrates: 2 gProtein: 26 gFat: 21 gSodium: 1259 mgFiber: 1 gSugar: 1 g
    Slow Cooker Sticky Chicken Permalink
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    Coral, white, and brown illustration of a tilted salt shaker sprinkling salt

    Baked Rice

    Richly flavored with French onion soup and beef consommé, this delicious rice bake is a family favorite. It makes an easy side dish for roasts, steak, and burgers.
    5 from 3 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 5 minutes mins
    Cook Time 30 minutes mins
    Total Time 35 minutes mins
    Course Side Dish
    Cuisine American
    Servings 8 servings
    Calories 171

    Ingredients
      

    • 10.5 ounces condensed cream of mushroom soup
    • 10.5 ounces canned beef consommé
    • 10.5 ounces canned French onion soup
    • 2 cups instant rice
    • 4 tablespoons butter, melted
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    Instructions

    • Combine all ingredients in a baking dish. Bake at 350°F for 30 minutes until bubbly and heated through.

    Nutrition per serving

    Calories: 171 calCarbohydrates: 21 gProtein: 4 gFat: 7 gSodium: 646 mgFiber: 1 gSugar: 1 g
    Baked Rice Permalink
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    🗓️ Day 2

    • Savory Swiss Steak
    • Sauteed Greens
    • Egg Noodles
    White bowl with mashed potatoes in one half and strips of beef and chopped vegetables in the other half, garnished with parsley. The bowl is on a red linen napkin and there is a fork in the bowl.

    Savory Swiss Steak

    Easy slow cooker Swiss steak recipe that can be prepped in the morning and is ready to eat when you get home.
    5 from 1 vote
    Print Recipe Add to Collection Go to Collections
    Prep Time 45 minutes mins
    Cook Time 6 hours hrs
    Total Time 6 hours hrs 45 minutes mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 6 servings
    Calories 292

    Ingredients
      

    • 1 ½ lbs round steak, approx. 1 inch thick, cut into 6 pieces
    • ¼ cup flour
    • 2 teaspoon dry mustard
    • Salt and pepper to taste
    • 2 tablespoon butter, divided
    • 2 tablespoon oil, divided
    • 2 carrots, sliced
    • 2 stalks celery, chopped
    • 1 onion, chopped
    • 14 oz can diced tomatoes
    • 2 tablespoon Worcestershire sauce
    • 2 teaspoon brown sugar
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    Instructions

    Crockpot Instructions

    • Coat steak with a mixture of flour, mustard, salt, and pepper. In a skillet, brown the meat in 1 tablespoon butter and 1 tablespoon oil. Transfer to a slow cooker.
    • Heat remaining butter and oil in same skillet. Sauté onion, carrots, and celery until almost tender, then add to crockpot with meat.
    • In the same skillet, combine tomatoes, Worcestershire sauce, and brown sugar. Heat, scraping up drippings, until skillet is deglazed. Pour tomato mixture over meat.
    • Cover and cook on low for 6-8 hours, or until tender. Serve meat with vegetable sauce spooned over the steak.

    Instant Pot Instructions

    • (Instant Pot instructions are courtesy of Carolyn, who converted the recipe for use in her IP. Note that the venting instructions are *not* tested.)
    • Coat steak with a mixture of flour, mustard, salt, and pepper. On sauté mode, brown the meat in 1 tablespoon butter and 1 tablespoon oil.
    • Remove the steak from the pot and set aside.
    • Sauté onion, carrots, and celery until almost tender.
    • Add the tomatoes, Worcestershire sauce, and brown sugar and use it to deglaze the pot.
    • Add the beef back to the pot and stir gently just enough to cover the meat in sauce.
    • Add cover and seal. Cook on Stew mode for 30 minutes.
    • Vent as preferred; NPR was used in Carolyn's conversion but venting immediately would probably work fine. (Let us know how your method worked in the comments.)

    Notes

    Nutrition data does not include buttered potatoes.
    This recipe is courtesy of Marilyn Moll, who did a guest stint for our meal plans for a week way back in 2005 (when we were doing free meal plans as Menus4Moms), and this is one of the delicious recipes she contributed.

    Nutrition per serving

    Calories: 292 calCarbohydrates: 13 gProtein: 27 gFat: 14 gSodium: 265 mgFiber: 2 gSugar: 5 g
    Savory Swiss Steak Permalink
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    🗓️ Day 3

    • Cheddary Spirals with Broccoli
    • Seasoned Green Beans
    White bowl with rotini pasta, broccoli, and shredded cheddar cheese, next to lemons and a bowl of shredded cheese

    Cheddary Spirals with Broccoli

    This stovetop dish can be easily adapted to use what you have on hand; the basic recipe can be used in any number of unique combinations. Substitute any pasta for fusilli, any vegetable or vegetable mix for broccoli, add chicken, or experiment with various cheeses. Omit the lemon juice if your combination of vegetables and cheese doesn't work well with the citrus flavor, and adjust the cooking time of the pasta and vegetables as needed.
    5 from 1 vote
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    Prep Time 5 minutes mins
    Cook Time 25 minutes mins
    Total Time 30 minutes mins
    Course Main Dish
    Cuisine American, Vegetarian
    Servings 8
    Calories 461

    Ingredients
      

    • 16 oz. fusilli pasta
    • 4 cups frozen broccoli florets
    • 3 Tbsp. butter
    • 3 Tbsp. flour
    • 3 cups vegetable or chicken broth, divided
    • 1 tsp. garlic salt
    • 1 Tbsp. lemon juice, approx. the juice of ½ lemon
    • 3 cups shredded cheddar cheese plus more for garnish
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    Instructions

    • Add pasta to a large stock pot of boiling water on the stove. Cook for 5 minutes. Add broccoli and cook for an additional 5 minutes. Drain in colander.
    • While pasta and broccoli are draining, put the stock pot back on the heat and cook off any excess water in the pan. Add butter and melt but do not brown.
    • Add flour and stir with a whisk over medium heat for 1 minute. Add 1 cup of broth and combine well with whisk until mixture starts to thicken. Add another cup of broth and whisk until smooth. Add remaining broth and cook and stir over medium heat until heated through and even consistency.
    • Stir in garlic salt, salt, pepper, and lemon juice. Add cheese a cup at a time, stirring to integrate into broth mixture.
    • Heat and stir occasionally over medium heat for about 10 minutes as cheese melts. A whisk will help the mixture conform to an even consistency. 
    • Gently fold in pasta and broccoli until well coated in cheese sauce. Serve garnished with shredded cheddar cheese.

    Nutrition per serving

    Calories: 461 calCarbohydrates: 51 gProtein: 20 gFat: 20 gSodium: 913 mgFiber: 3 gSugar: 3 g
    Cheddary Spirals with Broccoli Permalink
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    🗓️ Day 4

    • Lemon Pepper Tilapia
    • Wild Rice
    • Peas
    Lemon Pepper Tilapia

    Lemon Pepper Tilapia

    No ratings yet
    Print Recipe Add to Collection Go to Collections
    Prep Time 25 minutes mins
    Cook Time 7 minutes mins
    Total Time 32 minutes mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 8
    Calories 235

    Ingredients
      

    • 2 lbs tilapia
    • ½ cup vinegar
    • ½ cup vegetable oil
    • 1 tablespoon lemon pepper
    • 1 tablespoon adobo seasoning or garlic salt
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    Instructions

    • Place fish in a bag or a container with a cover for marinating. Combine all other ingredients and pour over fish. Marinate fish for 20 minutes in the refrigerator.
    • Grill over medium heat until flesh is white and flaky.

    Notes

    1. If you are using frozen fish, thaw overnight in the refrigerator, or thaw before dinner by placing a bag of frozen fish (remove air from bag) in cold water on the counter and change water regularly until thawed.
    2. This recipe can be prepared by grilling or broiling. To broil, place marinated fish on a low shelf and broil for about 7 minutes or until fish is white and flaky.

    Nutrition per serving

    Calories: 235 calCarbohydrates: 1 gProtein: 23 gFat: 16 gSodium: 60 mgFiber: 1 gSugar: 1 g
    Lemon Pepper Tilapia Permalink
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    🗓️ Day 5

    • Lentil Soup with Kielbasa
    • Dinner Rolls
    • Salad
    Crockpot Lentil Soup with Kielbasa

    Crockpot Lentil Soup with Kielbasa

    Lentils with spinach and kielbasa is perfectly seasoned in this easy crockpot meal full
    of savory onions, peppers, and garlic. Start it early in the day and add the
    spinach about 10 minutes before serving for a delicious comfort meal.
    5 from 2 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 15 minutes mins
    Cook Time 6 hours hrs
    Total Time 6 hours hrs 15 minutes mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 8 servings
    Calories 336

    Ingredients
      

    • 1 lb. turkey kielbasa, sliced
    • 1 lb. dried lentils, rinsed and drained (about 2 cups )
    • ⅔ cup cooked chicken, diced
    • 1 medium onion, chopped
    • 1 small green pepper, chopped
    • 1 medium carrot, chopped
    • 2 garlic cloves, minced
    • ½ teaspoon thyme
    • ¼ teaspoon pepper
    • ¼ teaspoon cumin
    • 1 bay leaf
    • 29 oz beef broth
    • 29 oz chicken broth
    • 2 cups fresh spinach, coarsely chopped
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    Instructions

    • Combine all ingredients except for the spinach in a slow cooker. Cover and cook on low for about 6 hours or until lentils are tender.
    • Add spinach and cover. Let stand 5-10 minutes or until spinach wilts.
    • Remove cover and stir. Discard bay leaf before serving.

    Notes

    For a vegetarian version, substitute vegetable broth made from a vegetable broth base (this gives a richer taste than boxed vegetable broth) for the chicken and beef broth. Add an extra chopped carrot and green bell pepper in place of the turkey kielbasa and chicken, and add a dash of liquid smoke for flavor.

    Nutrition per serving

    Calories: 336 calCarbohydrates: 40 gProtein: 28 gFat: 7 gSodium: 1461 mgFiber: 19 gSugar: 4 g
    Crockpot Lentil Soup with Kielbasa 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 7 (Group 1): Slow Cooker Sticky Chicken, Savory Swiss Steak, Cheddary Spirals & Broccoli, Lemon Pepper Tilapia, Lentil Soup with Kielbasa - Visit Add Salt & Serve for recipes

    Meal Plan for Week 7 (Group 1): Slow Cooker Sticky Chicken, Savory Swiss Steak, Cheddary Spirals & Broccoli, Lemon Pepper Tilapia, Lentil Soup with Kielbasa - Visit Add Salt & Serve for recipes
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    Posted by Mary Ann on January 26, 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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