Meal planning doesn't need to be complicated. A short weekly routine saves time, reduces stress, and keeps food varied.
Plan once, save time all week
Set aside 20 minutes to decide breakfasts, lunches, dinners, and snacks. Base choices on one protein, two grains, and three vegetables you like.
Start with a 20-minute session
Check your calendar, note busy nights, and pick meals that match the available time and energy.
Five practical strategies
- Choose three proteins for the week and rotate them into different meals to simplify shopping and prep.
- Mix and match components so one roast becomes soup, salad, and tacos across different days.
- Batch-cook a base such as rice, grains, or roasted vegetables to shorten nightly cooking.
- Create a shopping list by category (produce, proteins, pantry) to speed the store trip and avoid impulse buys.
- Plan two cooking windows: a longer prep session and short midweek finishes for freshness.
Simple sample plan
- Sunday: roast vegetables, cook grains, portion proteins into containers.
- Monday–Thursday: assemble 20-minute dinners from prepped components.
- Friday: use leftovers to create bowls, wraps, or a quick stir-fry.
Final tips
Label containers with dates, keep a favorites list of quick recipes, and review what worked each week to make planning faster and more useful.
Tags
Life Hack