Plan once, eat well all week
A short weekly planning session saves time and decision fatigue. Spend 20 to 40 minutes picking meals, checking the fridge, and writing a focused list.
Step-by-step planning
Choose 3 to 5 dinner templates (grain + protein + veg) you enjoy.
Pick one breakfast and two lunch options that pack or reheat easily.
Decide which night is batch-cook, quick-cook, and takeaway/leftovers night.
Smart shopping and prep
Build your list by store section: produce, proteins, pantry, refrigerated, frozen.
Buy versatile staples: rice/quinoa, canned beans, eggs, a roast chicken or tofu block, and frozen vegetables.
Prep once: wash and chop veggies, cook a grain, and portion proteins into containers.
Keep it flexible
Swap ingredients within templates, reuse components across meals, and plan a simple backup (frozen soup, omelet) for busy nights.
Track and refine
Note what worked and what you skipped. After a few weeks you'll have a lean rotation that cuts shopping time and reduces waste.