Plan once, eat well all week
Set aside 30 minutes on the same day each week to choose meals and build a shopping list. A consistent routine reduces last minute decisions and stress.
Steps to follow
- Pick a planning day and a cooking window.
- Choose 3 to 4 main proteins and 2 to 3 vegetable sides to mix and match.
- Write a shopping list grouped by store sections to save time.
- Schedule one or two batch cooking tasks for proteins and grains.
- Prep fresh items the night before for easy assembly.
Time saving techniques
- Use a simple template for breakfasts, lunches, dinners, and snacks.
- Cook once, eat twice: plan one night to turn dinner into another meal.
- Freeze portions for busy days and label them with dates.
- Keep a short staples list to avoid extra shopping trips.
Quick sample week template
Monday: Roast chicken, grain, salad. Tuesday: Grain bowl with roasted vegetables. Wednesday: Soup from Monday leftovers. Thursday: Sheet pan fish and vegetables. Friday: Stir fry with frozen vegetables. Weekend: flexible meals or dining out.
Small routines and clear steps make meal planning a manageable weekly habit. Start simple and refine what works for your schedule.
Tags
Life Hack