I don’t cook with exact numbers, but here’s what I put in:
potatoes (1 per person who will be at our shabbos table)
onion, cut into rings
lots of pieces of chuck beef
a few eggs (as the cholent cooks they get hard boiled)
pearl barley
bbq sauce
paprika, garlic powder, onion soup mix, pepper, and a tiny pinch of salt (in general, I don’t use so much salt when cooking anything fleishig since kosher meat already contains loads of salt, and besides, there is always salt on the table, so one who prefers more salt can add it to their own serving)
I keep the crock pot on high until just before Shabbos, then I switch it to low (make sure you do not forget to do this! Set an alarm as a reminder!)