Simple weekly framework
Start with a short planning session — 20 to 30 minutes — to map meals, reuse ingredients, and set realistic leftovers. Keep the plan flexible so one unexpected evening doesn't derail the whole week.
Step-by-step approach
- Pick three dinner templates: a grain bowl, a sheet-pan meal, and a quick pasta or stir-fry.
- Choose two proteins and mix with three vegetable sides for variety.
- Schedule one bulk-cook session and one "use-it-up" night.
Smart shopping
Create a store list organized by aisle and keep pantry staples stocked. Buy produce that can serve multiple meals to reduce waste.
- Check what you already have before adding to the list.
- Prioritize versatile ingredients like canned beans, eggs, and whole grains.
Prep and time-saving tricks
Do one batch of chopping and one batch of cooking for the week. Use clear containers and label with date and intended meal.
- Cook a grain and a protein that can be repurposed in 3–4 meals.
- Keep a small "quick dinner" box in the freezer for busy nights.
Keeping it realistic
Plan for life: leave two open slots for leftovers or eating out. Review the plan midweek and adjust as needed.
With a short routine, weekly meal planning becomes a calm habit rather than another chore.
Tags
Life Hack