Quick weekly planning routine
Spend 30 to 60 minutes once a week to plan meals, build a shopping list, and schedule a short prep session. Treat it like a weekly appointment so it actually happens.
Start with simple structure
Use a repeatable template that fits your schedule. Templates reduce decisions and speed up planning.
- Pick 2 proteins and 3 base meals (grain, salad, roasted veg).
- Assign theme nights: one-pot, salad, leftovers, slow cooker.
- Plan one flex meal for unexpected changes.
Batch and prep with purpose
Choose three high-value tasks to do in one session: cook a protein, chop vegetables, and portion snacks. Store in clear containers labeled by use and date.
- Cook proteins in bulk and freeze portions.
- Pre-chop vegetables for 3–4 days; keep dressing separate.
- Assemble grab-and-go lunches night before.
Smart shopping and pantry rules
Write your list from the meal plan, shop once, and avoid impulse buys. Keep a small list of staples that always stay stocked: canned beans, whole grains, olive oil, and a few spices.
Keep it flexible
Review midweek and swap meals if plans change. The goal is fewer decisions and less waste, not perfect adherence.
Tags
Life Hack