Every Sunday, we publish a week of Cooking Light dinner plans filled with our favorite recipes—both from current issues and classics. Each meal is designed to be ready and on the table in 45 minutes or less so that you have more time to enjoy the food you’ve prepared and the company of those you’ve prepared it for.

The Plan Monday: Cheesy Meatloaf Minis with Garlic Mashed Potatoes and Simple Salad Tuesday: Sausage, Tomato, and Arugula Fettuccine with Garlic-Roasted Cauliflower Wednesday: Creamy Lemon Chicken Skillet with white wine Thursday: Blackened Tilapia Baja Tacos with Arugula Salad with Lemon Dressing and Spicy Black Beans Friday: Caprese Pizza and light beer Healthy Snack Bonus: Smashed Avocado on Toast

This week, we're changing things up a bit for ThePrep and offering a sneak peek into a typical week of dinners when following The Cooking Light DietEach week, CL Dieters are delivered personalized, comprehensive weekly meal plans including breakfast, lunch, snacks, and dinner based on individual dieting goals and food preferences. This week, instead of just dinners, we're providing all of that plus a complete Shopping List all in one downloadable (and printer-friendly) PDF. Click here to download the full FREE one-week meal plan

Monday: Meatloaf and mashed potatoes? Yep. A day on the Cooking Light Diet means comfort foods are not off limits. We add white cheddar cheese to the meatloaf mix, making it seem more indulgent than it actually is at less than 300 calories per serving. Save leftover Lemon Dressing from tonight's salad for Thursday.

Tuesday: Since you’ll be using arugula often this week, ensure that it lasts by storing it properly. You can keep it in the container you purchased it in for a few days, but we recommend moving it to a large plastic container lined with paper towels. Change out the paper towels daily and don’t wash your greens until you’re about to use them.

Wednesday: It doesn't get much easier, or more satisfying: a complete dinner in one pan in half an hour. Enjoy with a glass of white wine.

Thursday: Make food truck-style fish tacos at home using fresh tilapia, avocado, cilantro and corn tortillas, and top with a creamy onion-jalapeño mixture. Hang on to the extra avocado half for delicious snack of Smashed Avocado on Toast.

Friday:  Celebrate the week’s end with a veggie-topped pizza and a light beer. Beer in a Diet? Yep. We're all about moderation. You can have beer—but ask yourself, how can you make the healthiest choice? Light beer saves big on calories, and depending on the brand you choose, can still be flavorful. We recommend Yuengling Light, Corona Light, or Sam Adams Light.

Healthy Snack Bonus: Losing weight doesn’t mean you should deprive yourself of food. In fact, allowing yourself to be too hungry during the day can lead to overeating. Instead, aim to eat every two to four hours to control hunger and regulate your metabolism. Try one of my favorite snacks: Smashed Avocado on Toast. Mash 1/4 cup diced avocado onto a slice of toasted whole-grain bread. Sprinkle with a dash of kosher salt and black pepper. One serving fills you up for only 130 calories.