Why plan weekly
Planning meals once a week reduces decision fatigue, saves time, and cuts food waste. A short planning session makes weekday cooking predictable and less stressful.
Simple five-step routine
Set a 30-minute planning slot. Use a consistent day each week.
Check your calendar for busy nights and mark them.
Choose 2-3 dinners that share ingredients to simplify shopping.
Plan 1 flexible meal (leftovers, omelet, or grain bowl) for changeable evenings.
Create a grocery list grouped by store section.
Meal prep workflow
Batch-cook a grain and a protein on prep day.
Wash and cut vegetables; store them ready-to-use.
Portion lunches into containers for quick grab-and-go.
Templates to reuse
Template A: Grain + Veg + Protein (rotate sauces)
Template B: One-pot meal + salad
Template C: Breakfast-for-dinner or soup night
Practical tips
Keep a running shopping list on your phone.
Use leftover night to clear the fridge and avoid waste.
Adjust portions to match how many will eat during the week.
With a short, repeatable planning habit, meals stop being a daily chore and become a simple weekly task.