Meal planning becomes simple when you follow a short, repeatable process. This guide gives a clear weekly routine: plan once, shop efficiently, and prep smart to reduce daily decisions.
Plan in 20 minutes
Decide on 3–4 dinners, 2 breakfasts, and snacks. Favor recipes that share ingredients so shopping and prep are simpler.
- Choose proteins and two ways to serve each (e.g., roast chicken: salad and rice bowl).
- Assign meals to specific days based on your schedule and energy.
- Make a shopping list grouped by aisle to shorten store time.
Shop smart
Buy versatile staples and enough fresh produce for a few days. Consider frozen options for less waste.
- Staples: rice, pasta, canned tomatoes, broth.
- Proteins: eggs, beans, a single fresh protein you’ll use multiple ways.
- Fresh: onions, garlic, greens, fruit for snacks.
Prep once, save time
Batch tasks
Cook a grain, roast a pan of vegetables, chop aromatics, and portion snacks. Store in clear containers so you see what’s ready.
Weekly workflow
- Plan: 20 minutes—choose meals and make the list.
- Shop: 45–60 minutes or order online for pickup.
- Prep: 60–90 minutes—batch cook and portion.
- Nightly finish: 15–25 minutes—combine prepped elements and add a fresh component.
Track three repeatable meals you enjoy and rotate a new recipe each week. Small, consistent routines reduce waste, save time, and make home cooking manageable.
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Life Hack