7-Day Balanced Meal Plan for Weight Management and Energy

Save time, money, and stress with this FREE weekly meal plan packed with delicious, easy-to-make recipes. Each plan includes five dinner ideas (Monday–Thursday plus a weekend meal), five side dishes, and one dessert to simplify your shopping and cooking for the week.

A graphic showing multiple meal plans.

WEEKLY MEAL PLAN #106

Each week we share a FREE meal plan featuring five dinner ideas (Monday–Thursday plus a weekend option), five side dishes, and one dessert. The goal is to make menu planning, shopping, and mealtime easier so you can enjoy more stress-free family dinners.


Monday

Monday

Sweet Pork Barbacoa

Sweet pork barbacoa is an outstanding slow-cooker pulled pork that’s sweet, savory, and tender. It’s a great recipe to double so you have leftovers for lunches or another meal.

Cilantro Lime Rice

Cilantro lime rice is bright, flavorful, and easy to make—perfect as a base for burritos, bowls, or as a side with your barbacoa.

Tuesday

Tuesday

Flatout Flatbread Pizzas

Switch up pizza night with quick flatbread pizzas using Flatout flatbreads. They come together fast—try caprese or chicken Caesar toppings for variety.

Waldorf Salad

Waldorf salad combines crisp apples, celery, nuts, and a creamy poppyseed dressing for a crunchy, flavorful side that pairs well with flatbread pizzas.

Wednesday

Wednesday

Fluffy French Toast

Fluffy French toast uses a simple trick to keep slices soft and custardy with warm notes of vanilla, cinnamon, and a touch of nutmeg—an easy midweek comfort breakfast-for-dinner option.

Lemon Curd

Bright and tart lemon curd is quick to prepare and makes a lovely topping or spread for toast, pancakes, or as a simple dessert accompaniment.

Thursday

Thursday

Chicken Salad

Classic chicken salad is creamy and versatile—serve it on croissants, over greens, or packed for a picnic. It’s an easy, make-ahead lunch or light dinner.

Crescent Rolls

Soft, flaky homemade crescent rolls are a crowd-pleasing side that complements many meals and are ideal for family dinners or special occasions.

Weekend

Weekend

Cheeseburger Casserole

Hearty cheeseburger casserole combines ground beef, pasta, and plenty of melted cheese for a satisfying weekend meal that delivers all the flavors of a cheeseburger without the bun.

Broccoli Strawberry Salad

Broccoli strawberry salad is creamy, crunchy, and refreshing, with juicy fruit for pops of sweetness. It’s great made ahead for easy serving at mealtime.


Dessert of the Week

Dessert of the Week

No-Bake Cheesecake Bars

No-bake cheesecake bars feature a buttery graham cracker crust and a creamy filling that can be topped with fruit, chocolate sauce, caramel, or a sprinkle of sea salt for a simple, crowd-pleasing dessert.

For more cheesecake desserts, try:

  • Cheesecake Cupcakes
  • Turtle Cheesecake
  • Jello Cheesecake
  • Cheesecake Bites
  • Chocolate Cheesecake
  • Lemon Cheesecake

Download the Meal Plan!

Download this week’s FREE meal plan to print or save for easy reference while shopping and cooking.

If you prefer to build your own menu, explore our full recipe collection including main dishes, sides, desserts, appetizers, and breakfast ideas.

Click Here to Download the PDF

Download PDF

CLICK HERE FOR ALL MEAL PLANS.