Plan once, eat well all week
Spend 20–30 minutes at the start of the week to choose meals, check what you already have, and schedule cooking blocks. A short planning session prevents daily guesswork and reduces waste.
Step-by-step planning
- Choose 3–4 dinner templates (protein + veg + grain) you can rotate.
- Assign each template to a day based on your calendar (busy nights = quick meals).
- List ingredients, grouping by store section to speed shopping.
Shop with purpose
Bring a concise list and stick to it. Buy versatile ingredients you can use across meals (e.g., roasted vegetables, cooked grains, canned beans).
- Produce: choose one long-lasting green and one quick-use veg.
- Proteins: pick one that can be roasted and one that can be pan-seared.
- Staples: stock dressings, spices, and a frozen backup meal.
Cook efficiently
Batch cook components rather than full meals. Roast a tray of vegetables, cook a pot of grains, and prepare a protein you can reuse. Combine differently across the week for variety.
Freezer and leftovers strategy
- Portion and label cooked items immediately.
- Freeze half of a batch if you won’t eat it in two days.
- Plan one “leftovers remix” night to avoid repetition.
Simple weekly template example
- Monday: Grain bowl with roasted veg and protein.
- Wednesday: Stir-fry using leftover protein and fresh greens.
- Friday: One-pan roasted fish or tofu with quick salad.
Small, consistent habits—short planning, focused shopping, and batch cooking—make weekday meals less stressful and more reliable. Adjust tempo and recipes to fit your week.
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Life Hack