Master your week with simple meal planning
Meal planning removes decision friction and saves time. This short guide gives practical steps you can use each week without extra work.
Set a single planning session
Pick one day for planning and shopping. Spend 30 to 60 minutes deciding breakfasts, lunches, dinners, and snacks so weekdays are straightforward.
Structure your plan
- Choose three core bases: a grain, a protein, and a vegetable.
- Add two sauces or dressings to change flavors during the week.
- Mix two batch-cooked meals with three quick-assemble options.
Batch cook and store
Cook large portions of staples (grains, roasted vegetables, proteins) and portion into containers. Label with date and intended day to avoid decision fatigue.
Shopping list and timing
- Group items by store section to cut time.
- Plan one midweek quick-cook slot for fresh items and one batch-cook session.
Use leftovers smartly
- Turn roasted vegetables into salads or wraps.
- Use grains as bowls with varied toppings for different meals.
Small habits that stick
Clean as you cook, keep a running favorites list, and review what worked each week. A short routine—plan, cook, store—makes meal planning sustainable.
Tags
Life Hack