Meal planning becomes simple when you follow a few steady habits. The goal is consistency over perfection: plan once, cook smarter, and reuse components across meals.
Quick week setup
Set aside 30 minutes on a consistent day to plan. Use a template with breakfasts, lunches, dinners, and snacks so decisions are fast.
Plan in 30 minutes
- Pick 3 proteins for the week (e.g., chicken, beans, tofu).
- Choose 4-6 vegetables and 2 grains or starches.
- Assign proteins to days and note one leftover day.
Batching and shopping
Batch cook staples and group your shopping list by store section to save time.
- Cook a big grain and a roasted vegetable sheet pan.
- Prep one sauce or dressing to change flavors through the week.
- Create a shopping list from the plan and stick to sections: produce, proteins, pantry.
Make it sustainable
Keep recipes repeatable, track what worked, and swap one meal per week for flexibility. Time-block cooking and use clear storage labels so reheating is fast and reliable.
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Life Hack