Start with a simple framework
Weekly meal planning doesn't need to be complicated. Set aside 20–30 minutes once a week to choose meals, confirm ingredients, and pick one prep session. The goal is consistency, not perfection.
Choose a few building blocks
- Pick 3–4 proteins you like (chicken, beans, tofu, fish).
- Rotate 4–5 vegetables and 2–3 grains.
- Mix and match sauces and spices to vary flavors.
Smart shopping and batch prep
Shop with a list organized by store sections. During prep, wash and chop vegetables, cook grains, and portion proteins. Store components separately so you can combine them in different ways across the week.
- Label containers with date and contents.
- Freeze portions you won't eat within 3–4 days.
Sample weekly template
- Monday: Quick grain bowl with roasted veg and protein.
- Wednesday: Stir-fry using prepped vegetables and sauce.
- Friday: One-pot meal using frozen or fresh ingredients.
Keep one flexible night for leftovers or takeout. Over time, this routine saves time, reduces food waste, and makes healthy eating easier.
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Life Hack