Master your week with a simple plan
Meal planning reduces decision fatigue and saves time. Use a short weekly routine to choose meals, shop once, and prep efficiently.
Weekly routine (30–90 minutes)
Set aside one block of time to plan, shop, and prep. Consistency makes the routine faster each week.
- Choose 3 to 5 core meals and 2 flexible quick options.
- Create a single grocery list grouped by store section.
Meal-prep templates
Use repeatable building blocks so you can mix and match meals through the week.
- Base: cooked rice, pasta, or quinoa stored in portion containers.
- Protein: roasted chicken, baked tofu, or batch beans.
- Vegetables: one sheet-pan roast and one quick steamed option.
- Fresh touches: herbs, citrus, dressings kept separate to add before eating.
Tips by lifestyle
Singles
Cook smaller batches and freeze single portions. Use versatile ingredients that reheat well.
Busy parents
Pick 2 family-favorite meals and double them. Prep snacks and breakfast items ahead for busy mornings.
Plant-based
Batch-cook legumes and grains for quick bowls. Focus on different textures to keep meals interesting.
Budget-focused
Prioritize inexpensive staples, plan for leftovers, and buy seasonal produce.
Fitness-focused
Plan protein-focused portions and include a mix of carbohydrates and vegetables for recovery.
Final checklist
Plan, shop, prep, and label. Small, consistent steps create a week that runs smoother and wastes less food.