Plan with a purpose
Meal planning becomes useful when it solves predictable friction: evenings with no plan, random takeout, and wasted groceries. Aim for a simple system you can repeat weekly rather than a perfect menu.
Set up your week
Choose three templates
- Protein + vegetable + grain (quick night)
- One-pot or sheet-pan (low cleanup)
- Flexible bowl or salad (use leftovers)
Create a two-hour prep window
Use a consistent time—Sunday afternoon or Wednesday evening—to chop, cook staples, and portion. Two focused hours can supply several meals.
Shopping and storage
- Shop with a list grouped by store section to save time.
- Store prepped ingredients in clear containers and label with dates.
- Freeze portions you won’t eat within four days.
Batch cooking and swaps
- Cook a base protein (roast chicken, baked tofu) and a grain; remix across three meals.
- Have a handful of versatile sauces or dressings to change flavors quickly.
- Keep quick staples on hand: canned beans, frozen vegetables, hard-boiled eggs.
Templates to speed decisions
- Weeknight build: grain + protein + two veg + sauce.
- Lunch power bowl: greens + roasted veg + protein + crunchy element.
- Reset night: soup or stir-fry using fridge odds.
Stick to a short list of recipes and templates for 3–6 weeks, then refine. The goal is repeatable decisions that save time, reduce waste, and keep meals satisfying without extra effort.
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Life Hack