Master your week with simple meal planning
Meal planning does not need to be complicated. Spend one focused session a week to choose recipes, list ingredients, and decide which meals you will cook, freeze, or buy. Small routines reduce daily friction.
Set a 30-minute planning routine
Choose a consistent time each week. Use a template with days, meals, and a shopping list. Keep breakfasts and lunches repeatable and reserve variety for dinners.
Build a practical plan
- Pick 3 core proteins for the week.
- Choose 2-3 versatile sides that pair with those proteins.
- Plan one batch-cook meal and one fresh meal.
- Include two quick-stovetop or salad options for busy nights.
Batch cooking and storage
Cook larger portions of grains, roasted vegetables, and a protein. Portion into clear containers and label with date. Freeze meals you won’t eat within three days to preserve quality.
Smart shopping and prep checklist
- Shop from your list to save time and avoid duplicates.
- Prep vegetables and grains right away to speed weekday meals.
- Keep a small box of staples for emergency meals.
Keep it flexible
Allow one swap day in the plan for leftovers or dining out. Track which meals are easiest and repeat them in future plans to increase consistency.
Start with a single week using this system. Adjust portions and recipes based on what worked, and the planning session will become faster and more useful each week.