Plan once, eat well all week
Spending a little time up front saves hours and stress later. A simple system — menu templates, one focused shop, and a short prep session — keeps meals consistent and flexible for a busy life.
Start with a realistic menu
Choose 2–3 dinner templates you enjoy (bowl, sheet-pan, stir-fry). Rotate proteins and vegetables to keep variety without extra planning.
- Templates reduce decision fatigue.
- Pick meals that share ingredients to avoid waste.
- Plan one flexible leftover night.
Simplify shopping and prep
Create a master list organized by store sections. Shop once and use a 60–90 minute prep block: roast vegetables, cook grains, wash greens, portion proteins.
- Label and date containers for the week.
- Pack lunches nightly from prepped items.
- Freeze extras for future busy weeks.
Sample quick menu
Monday: grain bowl with roasted veg. Tuesday: stir-fry using leftover veg. Wednesday: sheet-pan chicken and veggies. Thursday: pasta with greens. Friday: leftovers or soup.
Small, consistent habits make meal planning sustainable. Start with one hour of planning and one prep session, then adjust templates as you learn what works for your week.