Meal planning doesn't need to be complicated. With a simple routine and a few clear rules you can save time, reduce waste, and eat better through the week.
Start with a short checklist
Before you shop or cook, use a short checklist to guide decisions and avoid extra trips.
- Inventory fridge and pantry: note proteins, vegetables, staples.
- Pick 3–4 dinners and 2 breakfasts that reuse ingredients.
- Build a shopping list organized by store section.
Batch smarter, not longer
Batch cooking should reduce daily work. Focus on components you can mix and match.
- Cook a grain, a protein, and one roasted vegetable to combine in different ways.
- Double recipes you enjoy and freeze half in meal-sized portions.
- Use clear containers and label with date and contents for quick choices.
Weekly prep routine
Spend 60–90 minutes once a week on low-effort prep: wash greens, chop veg, pre-cook proteins. Plan a thawing schedule so frozen meals are ready when you need them.
Keep it flexible
Leave one night open for leftovers or eating out. If plans change, swap meals rather than redoing the whole plan.
Consistent habits — a short checklist, component-based cooking, and clear labeling — make meal planning manageable and repeatable. Start small and adjust the rhythm to fit your week.