Plan once, eat well all week
Meal planning reduces stress and supports better nutrition. The aim is a single short weekly session that produces a clear plan and one shopping list.
Map your week
Mark busy nights, social plans, and days for leftovers. Decide which evenings need 20 minute meals and which allow more prep.
Use simple templates
- Protein plus vegetable plus whole grain or starch
- Rotate formats: one-pot, sheet pan, salad, and bowl
Batch and prep efficiently
- Cook staples once: grains, legumes, roasted vegetables
- Prewash and chop vegetables for 3 to 4 days of use
Shop smart
- Write your list by store section to save time
- Use frozen and canned produce to cut cost and waste
Keep variety and balance
Rotate colors, swap proteins across meals, and include a fruit or dairy snack. Aim for vegetables on at least two plates every day.
One week example
- Monday: grain bowl with roasted vegetables and chickpeas
- Tuesday: sheet pan salmon with green beans
- Wednesday: stir fry with tofu and mixed vegetables
- Thursday: pasta with tomato sauce and a green salad
- Friday: homemade pizza with plenty of vegetables
- Weekend: flexible meals using leftovers and a fresh salad
Spend 20 to 30 minutes on Sunday to plan and prep. A small, consistent routine turns meal planning from a chore into a tool for healthier, calmer weeks.
Tags
Life Hack