Meal planning becomes manageable when it follows a simple, repeatable pattern. Use a small set of rules each week and you’ll save time, cut waste, and eat better without daily decision fatigue.
Plan once, cook smarter
Decide your anchors (main meals you enjoy) and build variations around them. Batch-cook components you can mix and match: a roasted protein, a grain, and two vegetables go a long way.
Weekly routine
- Pick 2–3 anchor meals for the week.
- Create 1–2 quick fallback meals (salad, omelet, grain bowl).
- List ingredients and group them by store section.
- Schedule one 60–90 minute prep session.
- Note two ways to repurpose leftovers.
Grocery list and prep
- Keep a running staples list (oil, spices, grains, canned goods).
- Shop with a grouped list to move fast in the store.
- During prep, cook grains and proteins first, then chop produce.
Simple menu templates
- Template A: Roast chicken + quinoa + roasted vegetables.
- Template B: Stir-fry protein + rice + quick pickled veg.
- Template C: Sheet-pan fish + potatoes + steamed greens.
Tips to stick with it
- Start small: plan three dinners, then expand.
- Use leftovers intentionally the day after a big meal.
- Keep a short favorites list to speed future planning.
Set aside one planning and one prep window each week. With a simple routine and a handful of templates, meal planning becomes a dependable part of your week rather than a daily chore.
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Life Hack