Plan once, eat well all week
Meal planning doesn't need to be complicated. A short, repeatable system saves time, reduces waste, and makes healthy choices the default.
Set a simple template
Create a weekly structure you can reuse: three dinners, two lunches, flexible breakfasts, and one easy night. Templates cut decision time.
Choose ingredients that travel across meals
- Pick 4–6 core ingredients (protein, two vegetables, one grain) that work in multiple recipes.
- Use herbs, a sauce, or a spice blend to change flavors without extra shopping.
Shop with purpose
- Convert your template into a grouped shopping list (produce, proteins, pantry, frozen).
- Buy for meals and for quick swaps—one extra vegetable, one frozen protein.
Prep to reduce friction
- Spend 30–60 minutes after shopping to wash, chop, cook a grain, and portion proteins.
- Label simple containers so you can grab-and-go during the week.
Review and adjust
Quickly note what worked and what didn't. Tweak portions, swap disliked dishes, and carry favorites into the next week's template.
With a compact template, targeted shopping, and minimal prep, meal planning becomes a small weekly task that frees up time and mental energy.
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Life Hack