Meal planning doesn't need to be complicated. A short weekly routine can save time, money, and decision fatigue while keeping meals varied and healthy.
Start with a simple framework
Spend 20–30 minutes once a week to choose meals, check the pantry, and make a shopping list. Limit choices to three to five main recipes you can mix and match.
Steps to follow
- Inventory: note what you already have.
- Plan: pick breakfasts, lunches, dinners, and two snacks.
- Shop: buy only what fits the plan and staples for swaps.
Batch cook and portion
Cook grains, proteins, and roasted vegetables in one session. Portion into containers so meals are ready to grab.
Practical tips
- Use one-pot or sheet-pan recipes to reduce cleanup.
- Label containers with date and contents.
- Freeze extras in meal-sized portions for busy weeks.
Use themes and shortcuts
- Theme nights (Mexican, pasta, stir-fry) reduce decision time.
- Keep a list of 10 go-to recipes you can rotate.
- Include ready-to-eat items like canned beans and frozen vegetables.
Storage and reheating
Store meals in clear containers so you see what’s available. Reheat safely and refresh leftovers with a squeeze of lemon, fresh herbs, or a crisp salad.
Small, consistent planning sessions lead to a smoother week. Start with one planning day and adjust the routine until it fits your life.
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Life Hack