Meal planning doesn't need to be complicated. With a few simple rules you can reduce daily decisions and save time.
Plan once for the week
Create a repeatable weekly template that matches your schedule and tastes. Filling a template takes minutes and keeps shopping efficient.
Weekly template
- Cook one protein and one grain in bulk.
- Assign theme nights (quick, slow-cooker, salad, leftovers).
- Plan two flexible sides you rotate through.
- Reserve one takeout or freezer night.
Batching and prep
Use a 60–90 minute block to chop, cook, and portion. Store meals in clear containers so you can see options at a glance.
- Roast protein and vegetables together.
- Cook a large grain pot (rice, quinoa, pasta).
- Assemble two ready-to-eat salads or bowls.
Shopping and time saving
- Make a list grouped by store layout.
- Buy a few frozen vegetables and canned beans as backups.
- Keep a short staple list (eggs, yogurt, bread, olive oil).
Flexible menus
- Weeknight template: Protein + grain + quick salad.
- Leftover night: Reinvent last night's protein as tacos or bowls.
- Weekend: Use fresh produce and try one new recipe.
Review what worked each week and adjust your template. Small changes compound into big time savings.
Tags
Life Hack