Simple weekly meal planning that works
Meal planning doesn't need to be complicated. Use a short routine each week to choose meals, shop efficiently, and reduce stress at dinnertime.
Core steps
Pick three reliable dinner recipes and two flexible extras for lunches or swaps.
Check your fridge, freezer, and pantry to avoid buying duplicates.
Create a single shopping list grouped by store section.
Schedule one 60–90 minute prep session (chop, cook grains, roast vegetables).
Weekly structure
Monday: Batch-cooked protein + grain + veg (reheats well).
Tuesday: Fresh salad or bowl using prepped ingredients.
Wednesday: Quick pasta or stir-fry with frozen vegetables.
Thursday: Leftovers reinvented (wraps, bowls, soups).
Friday: Simple sheet-pan or one-pan meal.
Weekend: Try a new recipe or eat out; use extra time to refill staples.
Practical tips
Shop by category to move through the store faster.
Cook staples in bulk: grains, beans, roasted vegetables.
Label containers with date and contents to avoid spoilage.
Keep a short list of swap-friendly ingredients to adapt recipes.
Follow this routine for four weeks to build a predictable, low-stress rhythm. Small repeated habits—consistent shopping, one prep session, and simple recipe choices—save time and reduce waste.