Plan once, eat well all week
A short, repeatable planning routine removes decision fatigue and saves time. Use a small set of templates and a single shopping trip to cover most meals.
Step 1: Set a simple framework
Choose 2 proteins, 3 vegetables, and 2 grains or starches each week. Mix and match to create variety without extra work.
Step 2: Make a compact shopping list
- Check pantry and freezer first.
- Buy ingredients that work across meals (e.g., roasted chicken, beans, greens).
- Shop with a list organized by store section.
Step 3: Prep in short blocks
- Spend 30–60 minutes once or twice weekly: wash greens, chop vegetables, cook grains.
- Roast a sheet pan of vegetables and a protein to use in bowls, salads, and sandwiches.
Step 4: Build flexible menus
Use themes or templates — bowl night, pasta night, soup or slow-cooker night — and fill them with the week’s prepped ingredients. Allow one unplanned night for leftovers or dining out.
Simple ways to make it stick
- Keep recipes short and repeat favorites every 2–3 weeks.
- Portion and label containers so reheating is quick.
- Adjust portion sizes to reduce waste and plan one “use-it-up” meal.
Consistent, small habits — a 30-minute prep session and a focused list — turn meal planning from a chore into a reliable weekly rhythm.
Tags
Life Hack