Simple weekly routine
Set aside 30–45 minutes once a week to plan. Use that time to pick meals, note ingredients, and schedule a short prep session. Planning once saves daily decision time.
Start with structure
- Choose 3–4 cook-at-home meals and 1–2 quick options.
- Pick two proteins and rotate them across meals.
- Assign theme nights to reduce thinking (salad, grain bowl, pasta, stir-fry).
Build efficiency
- Shop with a list organized by store sections.
- Batch-cook staples: grains, roasted vegetables, a sauce or dressing.
- Make double portions for lunches or freezer-ready dinners.
Practical tips for execution
Prep ingredients instead of full meals when time is short. Chop vegetables, marinate proteins, and portion snacks. Use clear labels with date and reheating notes.
Keep it flexible
- Plan swaps: if you miss a planned cook night, move a batch meal to that slot.
- Keep pantry backups: canned beans, frozen vegetables, quick grains.
Review the plan briefly midweek and adjust. Small regular habits make the week smoother and reduce waste.
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Life Hack