This 7-day meal plan helps you save time and money by turning a few big-batch proteins into multiple easy meals for the week. The plan includes practical meal-prep tips and a printable shopping list so you can get dinner on the table quickly without extra stress.
This week begins with a large batch of Barbacoa (prepared in the Instant Pot or slow cooker) and big batches of rice and refried beans. Those core components are used to create four different dinners early in the week, then the plan switches to a marinated Greek chicken used for two additional meals. The result: fewer ingredients, less cooking time, and a variety of satisfying meals from one shopping trip.
Meal Plan 117
This free weekly meal plan includes seven family-friendly dinners, plus breakfast, lunch, and snack ideas. It’s designed to simplify meal prep so you spend less time cooking and more time enjoying meals with your family. The downloadable PDF contains the full shopping list and step-by-step tips to get everything ready in minimal time.
Download the printable meal plan, complete with tips and a shopping list, from the linked PDF above. Below you’ll find the weekly menu and helpful notes to guide your prep and cooking.
Dinner Recipes
- Sunday: Instant Pot Barbacoa with Instant Pot White Rice (see notes for slow cooker method)
- Monday: Easy Bean Burritos using Instant Pot Refried Beans (or canned), served with a Summer Fruit Salad
- Tuesday: Torta Sandwich made with leftover Barbacoa and refried beans, served with Air Fryer Zucchini Fries
- Wednesday: Taco Pizza made from the week’s leftovers
- Thursday: Turkey Taco Skillet for a quick, one-pan dinner
- Friday: Marinated Greek Chicken with Grilled Vegetable Kabobs
- Saturday: Chicken Gyros with fresh vegetables and homemade Tzatziki
Breakfast Ideas
- Banana Cottage Cheese Pancakes — high in protein and easy to prepare
- Oven Poached Eggs — great for meal prep and quick reheating
- French Toast — a comforting, family-friendly option
Lunch Ideas
- Leftovers from the week (burritos, sandwiches, taco bowls)
- Mediterranean Chickpea Salad — a light, protein-rich option
- Mexican Quinoa Salad — hearty and portable for lunches on the go
Snack & Treats
- Zucchini Pineapple Bread — a great way to use extra zucchini
- Grilled Peaches — simple, seasonal, and delicious
- Peanut Butter Oat Bars — ideal for packing snacks or after-school treats
Tips for This Week’s Meal Plan
- Sunday: Cook the barbacoa and a large pot of rice. Use the Instant Pot for both if possible, or cook rice on the stovetop while the meat rests. Make extra rice to pair with refried beans for Monday’s burritos. Reserve shredded beef for Tuesday’s tortas and Wednesday’s taco pizza.
- Slow Cooker Barbacoa: For a hands-off option, layer the ingredients in a slow cooker and cook the beef 8–10 hours on low or 5–6 hours on high, then shred as directed.
- Instant Pot Rice: If pressure-cooking both meat and rice, remove the cooked beef to a bowl with its cooking liquid and cover. Rinse and dry the pot, then cook the rice. Shred the beef while the rice pressure releases.
- Monday: Make refried beans in the Instant Pot without soaking dried beans, or use canned beans for speed. Use beans for burritos, as a spread in tortas, and as a pizza topping later in the week.
- Tuesday: Build torta sandwiches using refried beans and leftover barbacoa—no new protein needed.
- Wednesday: Combine leftover beef and beans to top taco pizza, turning leftovers into a crowd-pleasing dish.
- Friday: Make extra Greek chicken to stretch into Saturday night’s gyros.
- Money-saving grocery tips:
- Buy a large head of cabbage to use across several meals—tortas, bowls, and taco toppings—or substitute lettuce if preferred.
- Stock up on versatile toppings like avocado, tomatoes, shredded cheese, and lime to customize bowls, tacos, and sandwiches.
- If zucchini remains after using it in sides and the skillet, bake it into zucchini bread or banana-zucchini bread to reduce waste and add homemade snacks.
Printable Meal Plan
Click HERE to print the full meal plan, including a shopping list and detailed time- and money-saving tips to help your week run smoothly.
Use this plan as a flexible framework: swap ingredients based on what’s on sale, scale recipes for your household size, and repurpose leftovers to stretch your grocery budget. With a little prep on Sunday and a few smart choices, you’ll enjoy a week of varied, homemade meals with minimal fuss.