Meal planning becomes manageable when you use a consistent, small set of rules. This guide gives a simple system you can apply in one hour each week to reduce daily decisions and food waste.
Core system
Follow three steps: decide, shop, and prep. Keep choices limited so plans are easy to follow.
- Decide: pick 3 dinners, 2-3 lunches, and breakfasts for the week.
- Shop: build a single list grouped by store section and stick to staples.
- Prep: batch-cook proteins, wash/chop produce, and portion meals into containers.
Weekly template
- Sunday: batch-cook one protein and one grain; roast vegetables.
- Monday–Wednesday: mix-and-match bowls and one quick skillet dinner.
- Thursday: use leftovers or a sheet-pan meal.
- Friday: simple pantry night or takeout buffer.
Tips for consistency
- Use repeatable recipes you can make in under 45 minutes.
- Keep a running shopping list on your phone and update after each meal.
- Label containers with date and contents to avoid guessing.
Start with one week and refine: swap recipes that feel like work, keep what saves time, and build a short roster of reliable meals. Planning this way turns meal prep from a chore into a routine that protects time and reduces stress.
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Life Hack