Meal planning doesn't need to be complicated. A short, repeatable system saves time and reduces waste. Focus on planning, a single shopping list, and a weekly prep session.
Plan in 20 minutes
Set a simple framework: three dinners, two breakfasts, and lunches built from leftovers or quick bases.
Quick weekly template
- Pick 3 proteins (chicken, beans, tofu)
- Choose 2 versatile grains or bases (rice, pasta)
- Select 4 vegetables you enjoy
- Assign meals to days and note any time constraints
90-minute prep session
- Cook grains and two proteins
- Chop vegetables and roast or sauté one tray
- Assemble one one-pot meal (stew or sheet-pan)
- Portion into containers and label with the day
Shopping and storage
Shop by section to save time. Buy ingredients that cross-use across recipes. Store ready-to-eat components on eye-level shelves so they get used first.
Two simple rules to stick with it
- Start small: plan just three dinners the first week
- Repeat a favorite menu to reduce decision fatigue
Use this template for two weeks, then tweak: swap a protein, try a new grain, or change a spice. The goal is a predictable routine that fits your life.
Tags
Life Hack