Plan once, eat well all week
Meal planning becomes simple when you follow a repeatable routine. This guide shows a small set of choices and actions you can use every week to save time, reduce waste, and eat better without daily decision fatigue.
Step 1: Set a simple framework
Decide how many meals you'll cover and pick themes to narrow choices.
- Target: number of dinners, lunches, breakfasts, snacks.
- Themes: grain bowl, sheet pan, stir fry, soup — rotate 3 to 4 options.
- Pick 2 proteins and 3 vegetables you like that week.
Step 2: Choose meals and batch smart
Pick recipes that share ingredients so shopping and prep are efficient.
- One main batchable protein (roast chicken, tofu, beans).
- Two versatile sides (rice, roasted veg) that reheat well.
- Make a sauce or dressing to change flavors across meals.
Step 3: Shop with purpose
Write a list grouped by store area, check pantry first, and buy perishables last.
- Buy frozen vegetables for backup.
- Choose ingredients that serve multiple meals.
Step 4: Prep in 90 minutes
Use a single session to cook staples and assemble containers.
- Cook grains and proteins together if possible.
- Roast a tray of mixed vegetables while sauces simmer.
- Portion meals into containers and label them with the day.
Maintenance tips
- Keep a freezer meal for unexpected nights.
- Review one week to refine choices and avoid boredom.
- Schedule shopping and prep as fixed appointments in your calendar.
Start small and repeat the pattern for three weeks. The time invested up front pays back in easier evenings, fewer last-minute takeout choices, and steadier habits.
Tags
Life Hack