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    Home / Recipes / Meal Plans

    Meal Plan for Week 9 (Group 2)

    Week 9 Summary

    Notes for this week

    • For additional information about recipes, please visit the recipe post linked at the bottom of each recipe card.
    • Make enough roast beef and rice on Day 1 to use the leftovers in the Beef with Broccoli on Day 3.
    • Buy a few extra lemons and freeze the zest and juice for future use when you use lemons on Day 4.

    Day 1

    Easy Crockpot Roast Beef and GravyRice15 Minute Microwave Acorn Squash

    Day 2

    Crockpot Creamy Bratwurst StewCornbread

    Day 3

    Beef with BroccoliRice

    Day 4

    Pasta with Lemon Garlic SaucePickled BeetsGreen Peas with Butter

    Day 5

    Sweet Garlic ChickenBaked Parmesan Zucchini RoundsGreen Salad
    Jump to:
    • 🗓️ Day 1
    • 🗓️ Day 2
    • 🗓️ Day 3
    • 🗓️ Day 4
    • 🗓️ Day 5
    • 🧾 Create a shopping list


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    Free Meal Plan for Week 9 (Group 2): Easy Crockpot Roast Beef and Gravy, Crockpot Creamy Bratwurst Stew, Beef with Broccoli, Pasta with Lemon Garlic  Sauce, Sweet Garlic Chicken

    🗓️ Day 1

    • Easy Crockpot Roast Beef and Gravy
    • Rice
    • 15 Minute Microwave Acorn Squash
    a white plate half full of roast beef and half full of rice. Roast beef and rice are both covered with gravy. There is a fork on the plate next to the rice. The plate is on an orange napkin with white stripes.

    Easy Crockpot Roast Beef & Gravy

    The easiest roast beef also happens to be the tastiest! Just season, place in the crockpot, and cook on low all day. This simple roast yields the most heavenly gravy, so be sure to serve it with rice or mashed potatoes.
    5 from 2 votes
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    Prep Time 10 mins
    Cook Time 6 hrs
    Total Time 6 hrs 10 mins
    Course Main Dish
    Cuisine American
    Servings 12 servings
    Calories 163

    Ingredients
      

    For the roast:

    • 3 lb. beef rump roast
    • Salt, as needed
    • Coarsely ground black pepper, as needed

    For the gravy:

    • 1 cup beef broth, or more as needed
    • 1-½ Tbsp. flour
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    Instructions

    • Cut excess fat from roast if necessary.
    • Sprinkle salt and pepper all over roast and press into sides.
    • Place roast in crockpot and cook on low for 6 hours or until done to your preference.
    • Remove roast from crockpot, reserving drippings, and let rest while preparing gravy.

    For gravy:

    • Strain the drippings from the roast into a pan and add ½ cup of the beef broth. Heat over medium heat.
    • In a jar with a lid, mix flour with about ½ cup beef broth, shaking well to combine.
    • Slowly add about half of the flour mixture to the drippings over medium heat, whisking constantly.
    • Continue to heat and whisk as the gravy thickens. If necessary, add more of the flour mixture to thicken or more beef broth to thin.
    • The roast beef gravy is ready when it is heated through and you are happy with the consistency.

    To serve:

    • Slice the roast against the grain and serve with gravy.

    Notes

    If you are going to be home, you can also prepare this roast beef in a slow oven (about 300°F) for several hours in a covered cast iron dutch oven. With this method, the gravy can be made in the same pan as the roast.
    The gravy will thicken more as it cools, and when refrigerated it will gel due to the beef drippings. This is perfectly normal.

    Nutrition per serving

    Calories: 163 calCarbohydrates: 1 gProtein: 26 gFat: 6 gSodium: 429 mgFiber: 1 gSugar: 1 g
    Easy Crockpot Roast Beef & Gravy Permalink
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    Candied acorn squash with a spoon

    Easy 15 Minute Microwave Acorn Squash

    Microwave acorn squash is a delicious side dish that says fall with every bite, and it is ready in just 15 minutes. This microwave recipe with cinnamon-sugar butter is an easy side dish.
    4.41 from 27 votes
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    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Course Side Dish
    Cuisine American, Gluten-free, Vegetarian
    Servings 2 servings
    Calories 140

    Ingredients
      

    • 1 acorn squash
    • 2 teaspoons brown sugar or honey
    • dash of cinnamon and/or nutmeg
    • 2 teaspoon butter
    • dash of salt
    • 2 tablespoons water, for steaming
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    Instructions

    • Wash acorn squash, cut in half lengthwise; scrape out seeds.
    • Place cut side down into a glass baking dish containing 2 tablespoons water.
    • Cook in microwave until squash is tender, about 6 minutes. (Cooking time depends on your microwave strength and the number of squash you are cooking; this recipe was tested using one squash—two halves—in a 1600 watt microwave.)
    • Remove from microwave, turn squash right side up in same dish.
    • Into each hollow, place butter, brown sugar, cinnamon, and salt. Cook in microwave until butter mixture is bubbly, about 2-4 minutes. Serve hot.
    • Cook in microwave until butter mixture is bubbly. Serve hot.

    Video

    Notes

    One squash makes enough for two people, so just adjust the number of squash to be half the number of servings you want.
    Oven instructions: You can make roasted or baked squash in the oven if you prefer—skip the steaming step and put it face down on a baking sheet with shallow sides, and cook it in a preheated  375ºF oven for about 30-40 minutes (or until the insides are tender when pricked with a fork) Remove and turn skin side down and fill the hollow with the butter, sugar, and cinnamon. Cook until butter is melted and bubbling, about 15 more minutes.

    Nutrition per serving

    Serving: 0.5 squashCalories: 140 calCarbohydrates: 27 gProtein: 2 gFat: 4 gSodium: 43 mgFiber: 3 gSugar: 5 g
    Easy 15 Minute Microwave Acorn Squash Permalink
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    🗓️ Day 2

    • Crockpot Creamy Bratwurst Stew
    • Cornbread

    Crockpot Creamy Bratwurst Stew in a brown and white soup bowl.

    Crockpot Creamy Bratwurst Stew

    Packed with hearty vegetables and tender sausage, crockpot creamy bratwurst stew is the perfect meal for a cold night. Serve it with a salad and bread or on its own for a complete meal.
    5 from 1 vote
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    Prep Time 20 mins
    Cook Time 8 hrs
    Total Time 8 hrs 20 mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 8 servings
    Calories 518

    Ingredients
      

    • 4 medium potatoes, cubed
    • 2 medium carrots, coarsely chopped
    • 2 celery ribs, chopped
    • 1 cup chopped onion
    • 1 green pepper, chopped
    • 2 lbs. beef bratwurst, casings removed and cut into bite sized pieces
    • ½ cup chicken broth
    • Salt and pepper to taste
    • Italian seasoning to taste
    • 2 cups half and half
    • 3 tablespoon cornstarch
    • 3 Tbsp. cold water
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    Instructions

    • In a crockpot, combine the potatoes, carrots, celery, onion, and green pepper. Top with sliced bratwurst.
    • Combine the broth, salt, Italian seasoning, and pepper; pour over top.
    • Cover and cook on low for 6-8 hours, or until vegetables are tender and sausage is no longer pink.
    • Stir in half and half.
    • Combine cornstarch with the cold water and mix until smooth.
    • Add cornstarch mixture to stew and stir gently until well blended.
    • Cover and cook on high for 30 minutes more or until the gravy is thickened.

    Notes

    For a vegetarian version, substitute Beyond Sausage brats for the meat and vegetable broth for the chicken broth.There is no need to remove the casings from the Beyond brats.

    Nutrition per serving

    Calories: 518 calCarbohydrates: 26 gProtein: 19 gFat: 39 gSodium: 1300 mgFiber: 3 gSugar: 4 g
    Crockpot Creamy Bratwurst Stew 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 from 2 votes
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    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

    • Beef with Broccoli
    • 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.
    4.46 from 159 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

    • Pasta with Lemon Garlic  Sauce
    • Pickled Beets
    • Green Peas with Butter
    Cooked spaghetti on a blue plate with a fork. The plate is garnished with two lemon slices and a sprig of parsley.

    Pasta with Parmesan and Lemon Sauce

    Lemon and garlic add zest to this easy stovetop pasta dish. Pasta with Parmesan and Lemon Sauce is a delicious vegetarian dinner that is perfect for evenings when you need something quick that doesn’t heat the kitchen.
    5 from 1 vote
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    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course Main Dish
    Cuisine Italian, Vegetarian
    Servings 4 servings
    Calories 516

    Ingredients
      

    • 12 oz linguini
    • 3 tablespoon butter
    • 3 tablespoon oil
    • 2 cloves garlic, minced
    • Zest and juice from 2 lemons
    • Salt and pepper to taste
    • Parmesan Cheese to taste
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    Instructions

    • Cook the pasta according to package directions, drain and keep warm.
    • Melt the butter with the oil over medium heat. Add the garlic cloves and lightly sauté.
    • Add the zest and lemon juice stir well and heat to just warm it. Season to taste with salt and pepper.
    • Toss sauce with pasta and serve garnished with Parmesan cheese.

    Notes

    Nutrition calculation uses 4 tablespoon Parmesan cheese.

    Nutrition per serving

    Calories: 516 calCarbohydrates: 67 gProtein: 13 gFat: 22 gSodium: 740 mgFiber: 3 gSugar: 3 g
    Pasta with Parmesan and Lemon Sauce Permalink
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    🗓️ Day 5

    • Sweet Garlic Chicken
    • Baked Parmesan Zucchini Rounds
    • Green Salad
    Chicken breast covered in a brown sugar sauce on a white plate. There is a fork holding a small piece of chicken

    Sweet Garlic Chicken

    Sautéed garlic gives this sweet chicken a slightly nutty flavor. It’s quick to prepare and makes a delicious weeknight meal.
    5 from 2 votes
    Print Recipe Add to Collection Go to Collections
    Prep Time 5 mins
    Cook Time 25 mins
    Total Time 30 mins
    Course Main Dish
    Cuisine American, Gluten-free
    Servings 6 servings
    Calories 263

    Ingredients
      

    • 2 lbs. boneless, skinless chicken breast halves, flattened
    • 6 teaspoon garlic, minced
    • 6 tablespoon brown sugar
    • 2 tablespoon olive oil
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    Instructions

    • Preheat oven to 500°F.
    • While oven preheats, heat oil in a large oven-safe sauté pan. Cook garlic in oil until garlic is tender then remove from heat. Stir in brown sugar.
    • Push mixture to the side of the pan and lay chicken breasts in pan. Spoon brown sugar and garlic mixture over chicken. Season with salt and pepper to taste.
    • Bake uncovered for 15-20 minutes or until meat is thoroughly cooked. Check frequently after the first 10 minutes as the brown sugar mixture is prone to burning if cooked too long.

    Notes

    For even cooking, purchase thin cut breasts, or flatten or butterfly thicker breasts.
    Be careful not to sauté the garlic for too long or on too high of heat.

    Nutrition per serving

    Calories: 263 calCarbohydrates: 13 gProtein: 32 gFat: 9 gSodium: 179 mgFiber: 1 gSugar: 12 g
    Sweet Garlic Chicken 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.

    Meal Plan for Week 9 (Group 2)
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    « Meal Plan for Week 8 (Group 2)
    Easy Cornbread with Corn Kernels »

    Posted February 14, 2022 by Mary Ann
    Updated: Feb 22, 2022 Filed Under: Meal Plans

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