Plan once and save time
Start by choosing one day to plan and shop. A short session saves cooking decisions all week and reduces impulse buys.
Set a simple rhythm
Pick two proteins, three vegetables, and two starches to mix and match. This keeps meals varied without extra work.
Shop with a purpose
- Buy ingredients that work across multiple meals
- Choose easily stored produce and planned frozen backups
- Write a concise list organized by store section
Batch and mix
Cook grains and proteins in batch then combine with different sides or sauces for variety.
Quick assembly strategies
- Use jars and clear containers for grab and go
- Pre-portion snacks and lunches
- Keep one fast heat-and-eat meal for busy nights
Example weekly plan
- Monday: Grain bowl with roasted veg and protein
- Wednesday: Stir fry using leftover veg and fresh sauce
- Friday: Sheet pan meal with mixed vegetables and a simple dressing
Small routines compound. Commit an hour to planning, and you reclaim time and reduce stress across the week.
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Life Hack