Simple, repeatable habits make meal planning reliable. Use a short routine each week so cooking fits a busy schedule without extra stress.
Weekly workflow
Pick 3-4 main dinners and 1-2 flexible lunches — rotating themes helps shopping and reduces decision fatigue.
Create a compact shopping list organized by store section; limit trips to one per week.
Set a 90-minute cook session: batch grains, roast vegetables, and portion proteins.
Batch ideas that travel well
Roasted chicken or tofu: use for salads, bowls, tacos.
One-pot grain (rice, farro): base for quick reheats.
Vegetable roast tray: toss with pasta, eggs, or wraps.
Bean or lentil soups: freeze in single portions.
Time-saving tips
Prep ingredients the night before: chop, marinate, or measure spices.
Use simple templates: breakfast, lunch, dinner, snack — fill with seasonal produce.
Keep a short pantry list of staples so you can improvise from what you have.
Small, consistent steps beat radical changes. Start with one reliable cook day and build the rhythm that fits your week.