Meal planning doesn't need to be complicated. A short weekly routine saves time, reduces waste, and keeps meals predictable without boredom.
Plan once, cook smarter
Choose 2–3 proteins, 3–4 vegetables, and one or two grains. Mix and match those ingredients to create different meals so you cook less and eat more variety.
Step-by-step
- Check your week: note busy nights and leftovers you can reuse.
- Pick versatile recipes that share ingredients.
- Create a shopping list organized by store section.
- Set aside one cook session to prepare base items: proteins, grains, roasted vegetables.
Batch cooking and assembly
Cook core elements and portion them. Combine fresh elements at meal time (greens, sauces, citrus) to keep meals bright and fast.
Smart shopping and storage
- Buy only what you will use in the week to minimize waste.
- Use clear containers and label with date and meal purpose.
- Freeze portions you won't eat within a few days.
Quick weekly review helps you refine the plan. Consistency matters more than perfection: small steps make the process effortless.
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Life Hack