Set up a weekly meal plan that reduces decision fatigue and food waste. Follow a few steady habits and you will spend less time cooking and shopping.
How to plan your week
Pick two anchors: a protein and a grain or base. Rotate three vegetables across meals. That gives variety with minimal choices.
Step-by-step
- Choose three dinners and two lunches to cover weekdays.
- Assign cooking days and reuse leftovers for a quick lunch.
- Create a single shopping list grouped by store sections.
- Prep one fridge-ready component (washed greens, chopped veg) to speed meals.
Simple systems that work
- Batch cook one main protein and one grain on the weekend.
- Mix-and-match bowls: base + protein + veg + sauce for quick variety.
- Keep a short staple list: eggs, canned beans, frozen vegetables, rice, a versatile sauce.
Shopping and storage
- Buy for planned meals first, extras second.
- Use clear containers and label with dates to reduce waste.
Small, repeatable choices beat perfect plans. Start with one weekly routine and adjust it until it fits your life.
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Life Hack