Plan once, save time all week
Meal planning reduces daily decisions. Use a small, repeatable system to choose meals, shop, and prep in one session.
Step-by-step weekly system
Inventory: check fridge, freezer, and pantry (5 minutes).
Pick four dinners, three lunches, simple breakfasts and snacks.
Create a shopping list organized by store sections.
Schedule one 90-minute prep window for chopping, cooking grains, and proteins.
Shop and store
Buy versatile ingredients that work across meals to reduce waste.
Label freezer bags with date and contents for easy use.
Prep tactics that work
Batch-cook a protein and a grain; portion and chill or freeze.
Pre-chop vegetables for salads and quick sautés.
Plan two interchangeable dinners to allow easy swaps when plans change.
Weekly template
Breakfasts: five simple options; Lunches: three planned plus leftovers; Dinners: four planned, one flexible; Snacks: ready-to-go.
Review the plan briefly before shopping and adjust for the week ahead. Small, consistent steps keep meal planning effortless.