Meal planning reduces friction and saves time. This guide gives a clear, repeatable weekly routine you can adapt to any schedule.
How to plan your week
Set a simple goal: number of cooked nights and one reuse night.
Inventory and choose: check fridge, pick 3 proteins and 4 vegetables that can be mixed across meals.
Pick 4 recipes that share ingredients and assign them to days.
Batch tasks on one day: cook grains, roast vegetables, prepare a sauce or dressing.
Portion and label meals for quick grab-and-go.
Templates to save time
Sunday batch: grain + roasted veg + protein.
Midweek: quick stir-fry or salad using prepped components.
Leftover night: turn last night into wraps, bowls, or a soup.
Shopping checklist
Pantry: rice/quinoa, canned beans, olive oil, basic spices.
Fresh: two greens, one citrus, three versatile vegetables.
Proteins: two fresh, one frozen or canned option.
Small habits that work
Start with two planned nights and build up.
Keep a 10-recipe rotation you enjoy and can make reliably.
Review each week: note what saved time and what you changed.
Consistent small systems beat perfect plans. Plan once, refine weekly, and let the routine do the work.