Meal planning doesn't have to be complicated. A simple, repeatable system saves time, reduces waste, and makes healthy choices the default.
Start with a short plan
Spend 20–30 minutes each weekend to decide meals and build one consolidated shopping list. Limit choices to three templates you rotate: one-pot, sheet-pan, and grain-bowl. Predictability speeds decisions.
Weekly checklist
- Check fridge and freezer for leftovers and staples.
- Choose 3–5 dinners and 2 breakfast or lunch options.
- Create a shopping list grouped by store section.
Prep routine (60–90 minutes)
- Cook two proteins at once (roast chicken, seared tofu).
- Roast or steam a big tray of vegetables.
- Portion grains and assemble 3 grab-and-go lunches.
- Label containers with day and use-by date.
Smart habits that save time
- Keep versatile staples: canned beans, frozen vegetables, grains, sauces.
- Repurpose: turn roasted veggies into omelets, soups, or wraps.
- Theme nights reduce decision fatigue (e.g., Taco Tuesday, Stir-fry Friday).
- Use leftovers as planned ingredients, not emergencies.
Track what works for two weeks and tweak templates. Over time the upfront planning becomes a small weekly habit that frees time and mental energy on busy days.
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Life Hack