Plantabbs might be OK -- they do make products intended for aquatic use -- but if it is regular houseplant food, it could be dangerous. Either way, don't disturb the gravel, and djlen may be along soon to remind us how troublesome those tabs can be!
The "K" rating is a rating of color temperature, not power, so buying a higher K will not make much of a difference. Anything in the 5000-6700K range will be fine -- there is no "magic" number, really, for color temp. Even 10,000K works for some, but I don't have experience there.
You can't get a more powerful lighting setup without getting a new fixture or "retrofitting" your existing fixture. The key number is watts -- watts per gallon, really, and that is a very rough rule of thumb -- rather than K rating.
Don't bother spending money on the bulbs at the LFS. Those are overpriced and no better than "regular" fluorescent bulbs (such as those from GE).
Rather than letting the LFS guy's bungle dictate your equipment purchases, I'd recommend you stick with the bulb and fixture you have for now, let the plant wither away (don't want to pull it up now that you've got those tabs under there), and get some Java fern or Java moss to tide you over while you consider your options. Maintaining a high-light tank properly is a serious investment of time and money, and I wouldn't let an LFS mistake force me into it.
If nobody at the LFS can properly guide you to low-light plants (and ~0.7 watts per gallon is very low light), then you might check out aquabid.com or aquariumgarden.com.
This lighting stuff can be extremely confusing starting out. I know it was for me. A good starting point is The Krib's slightly dated but still useful
lighting section. Search on AC for lighting topics, too, and you'll get a wealth of information to browse through.
To sum up, I'd enjoy the sword while it lasts, look for an actual fern in the meantime, and if you're still interested in high-light, do the research and prepare for the overtime it'll take to do it right. HTH and good luck with your tank!