Meal planning makes healthier eating easier and reduces waste. Use one focused session each week to decide menus, shop strategically, and prepare a few staples.
Plan your week in 30 minutes
Set aside half an hour on a consistent day. Choose 4–5 dinners, two lunches, and breakfasts that repeat.
- Pick a protein, vegetable, and a grain for each meal.
- Reuse ingredients across dishes to shorten shopping and prep.
- Write a shopping list organized by store sections.
Batch cook and store
Simple prep steps
- Cook a grain and a protein for the week.
- Chop vegetables and store them ready-to-use.
- Portion meals into containers to speed weekday dinners and lunches.
Smart shopping and flexibility
- Shop with a list and choose seasonal produce for better value and taste.
- Keep a few quick backups like frozen vegetables and canned beans.
- Allow one flexible night for leftovers or eating out to avoid burnout.
Small, consistent habits—regular planning, simple batch cooking, and smart shopping—make healthy eating sustainable. Start with one weekly session and adjust to what works for you.
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Life Hack